What Do Those Colored Containers Mean??

If you've been following me on any social media platform, you've probably seen my food in colored containers. But have you ever thought to yourself...what exactly do they mean?

Well I'm here to tell ya!

I've been following the 21 day fix for a whole now, not so strictly, but I do still use the containers. They were created by the amazing trainer Autumn Calabrese. It teaches you proper portion control. Did you know you could over eat on healthy foods too? Next time your trying to lose those last 5-10 pounds check your portions. 

This program really does work! Let's find out what fits in each!!

6 colored containers -

💚 is for your veggies 

❤️ is for your protein

💛 is for your carbs

💜 is for your fruits

💙 is for your healthy fats

✴️ is for your seeds, oils, and dressings

along w/ teaspoons (the number varies depending on your calorie intake)

There are a list of foods that count for each group. The first 1/3 is the very best for you. You are able to still have anything on the list, she just made it to show which are the most nutrient dense. If it fits in the container you can have it. 

Feel free to make your meals exciting. We were just talking about this in my current challenge group. They only can have 3 greens and they were going to use one for lettuce, but wanted to add loads of veggies & also likes a veggie for dinner. So, how do they do that? Use one green container for lettuce and your second container with mixed veggies.

You do this for three weeks & follow the meal plan, watch your results.

Have you tried the 21 day fix? If so, what did you think of it. What were your results. And of course some of your favorite recipes I'm always looking to add new ones!

5 Dinner Ideas for the Week

 

Don't out do your hard work at the gym in the kitchen.

 

80/20 rule.

 

Most throw their hard work away in the kitchen because they tend to get frustrated with prepping or maybe they just don't know what to make.

 

Here are five dinner ideas & what is exactly on my meal plan for the week ....

 

Monday - Philly Cheese steak Bell Peppers

Tuesday - Fajita Bowls

Wednesday - Unstuffed Cabbage

Thursday - Veggie Stir Fry

Friday - Spinach Lasagna Roll Ups

 

 

Recipes' to follow this week... stay tuned!

What Does My Weekly Prepping Look Like

I get questioned often on how I meal prep. What does a typical Sunday look like? What foods do I cook off? Honestly it usually consists of the same things and sometimes I switch it up. But, I truly find it easier to stick to a basic meal plan through the week..something that doesn't take a lot of time & effort.

1. Prep chicken: I am almost always having chicken for lunch. So I pull the chicken (if there's any left) from the freeze and let it thaw. I either add my own seasoning to it or let it marinate. Place on a baking sheet and let it cook off. 

2. Boil/cook eggs: I cook mine in the oven yes! I'm awful with the boiling water. I always think I leave it in long enough and they just are never cooked. Place in a muffin pan at 350 degrees for 30 minutes. You can use them for a snack or  on top of your salad.

3. Cut veggies: any veggies I'll have for the week I'll cut up and put in containers so they can be portioned out. Sometimes I'll even place some veggies on foil, add a few spices, and bake in the oven.

4. Wash my fruits: as soon as I get home from the store I will wash all my fruits so they are ready to go.

5. Portion nuts out: whether I choose almonds, walnuts, cashews, etc. I always portion them out in baggies so it's grab-n-go. Even though they are "healthy" fats, you still can over eat on them. 

6. Game face on: prepare yourself. Set yourself up for success with your meal plan. 

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Oven Baked Chicken Fajitas

Anyone who knows me, knows I am a sucker for Mexican food. So, when I was prepping for the week I wanted something different with a twist. Chicken fajitas are always a go to, but a baked chicken fajita?!?!!! It is baking in the oven now as we speak.

Ingredients:

- 1 pound of boneless chicken; cut into strips
- 2 Tbsp extra virgin olive oil
- 2 tsp chili powder
- 2 tsp cumin
- 1/2 tsp garlic powder
- 1/2 tsp dried oregano
- 1/4 tsp sea salt
- 1 (15 oz) can diced tomatoes - no salt added
- 1 small can of diced green chiles
- 1 medium onion; sliced
- 1 large bell pepper (red, green, yellow)

Directions:

- Preheat the oven to 400 degrees. Slice the veggies and chicken in strips.
- Place chicken strips in greased 13 x 9 baking dish.
- In a small bowl combine oil, chili powder, cumin, garlic powder, dried oregano, and salt.
- Drizzle the spice mixture over the chicken and stir to coat.
- Mixed diced tomatoes and green chile in bowl. You can also buy a diced can of tomatoes with green chiles already added.
- Next add the tomatoes, peppers, and onions to the dish and stir to combine.
- Bake uncovered for 30-35 minutes or until chicken is cooked through and the vegetables are tender.
- Serve with tortilla  shells or rice with desired toppings.

Tell me this is not delish!!!

Sante Fe Crock Pot Chicken

This MAY just be my new FAVORITE dish!!!


So simple. Gather your ingredients. Throw in the crock pot. And cook.

Short amount of prep work  and everyone is happy!

What you need:

-crock pot
-24 oz of chicken breast
-14.4 oz can of diced tomato with mild green chille
-15 oz can of black beans
-8 oz of frozen corn
-1/4 cup of fresh cilantro
-14.4 can of chicken broth (I used the reduced sodium)
-3 scaillons; chopped
-1 tsp garlic powder
-1 tsp onion powder
-1 tsp cumin
-1 tsp of cayenne pepper
-salt if preferred

How to cook:

* Add everything to crock pot except chicken.
* Season chicken with salt if desired and add last (on top) to crock pot
*Cook on low for about 10 hours or high at 6 hours
*Half an hour before serving; remove chicken and shred. Add chicken back to crock pot and stir in.
*Adjust the salt & seasoning if needed.
*Serve over rice or tortilla chips & your favorite toppings 

Week 2 Update Of The 21 Day Fix Update & Progress

Holy AMAZEBALLS can I just say!!!!!!

21 Day Fix

I can't even begin to tell you the feeling I have with this program. It has been an eye opener and I have learned so many things about myself and food. Let's face it, we all over eat and you have no idea you are doing it. We live in a word where we are always on the go and eating. And we eat until we fill full.

 

• I can't buy anything at the grocery store to keep at the house if I shouldn't eat it. I truly have a weakness for any "snack" food. No matter how hard I try and no matter how much I tell myself I should not have it. It always turns to an EPIC FAIL.
• Carbs are my BEST FRIEND! Shocked for sure that I'm a carbaholic, I always overloaded on the brown rice.
• Mindless snacking = 'FO SHO When I am just sitting around what did I do... I went into the kitchen to snack and mind you I wasn't even hungry. It was just me being bored and not getting enough water.
• I really have an addiction to my peanut butter.  
• The containers may seem small, but honestly you get so much food (see below) 

                                                                          

• Don't think 30 minutes is enough to see results? Give it a try : I DARE YOU!

• My upper is slowly getting to where I want to be ; but flexibility is still my weakness.
• ABS ARE MADE IN THE KITCHEN!!!!!!

 

 

I wasn't sure how the program was going to be but the first week I was all over the place with the moves. Which I usually tend to be a lost cause the first week, I'm tripping all over the place and trying to get the moves right. And I end up feeling like I have not even got a good work out in. But this week I felt like it was a total game changer. I worked up a sweat, upped my weights, and felt fantastic at the end of 30 minutes.

 

My exclusive test group is on week 2 right along with me. This is the first challenge group I am doing the program right along with them. They are kicking butt! I am so excited for them and I love that I am on the journey with them. They inspire me every single day and they are the reason why I get up every day.

 

 

If you are struggling to lose those last 10-15 lbs, hit a plateau, and you are just stuck. Instead of counting calorie and sticking to a liquid diet watch your portion control. Even though you have started to eat clean and change your lifestyle up, you can still over eat on the clean foods. You do not have to starve yourself to lose weight.

 

Honestly, for me going to work every single day it works best for me to cook/prep all my food on Sunday. And then keep it simple and eat the same things every day. Some people may call it boring but it is what works for me. I don't have to over think and I don't have to stress on what I am going to have the next day. Whatever works for you.... STICK TO IT!!!!

 

 

You are allowed (in my calorie intake) 2 teaspoons. If I don't have the veggie stir-fry that day I always save my teaspoons for after dinner with natural peanut butter. I know I have an addiction and I always use to put it in my Shakeology for breakfast, but I have completely stopped that. Because I learned the first day I was starving after dinner. And although peanut butter isn't a "meal" but it is a sweet treat and it gets me through the night. And my late night tea has been a life saver as well.

 

 

 I am 10 days into this program and it is just amazing that I am really beginning to see results. So are you thinking about the fix and you are nervous about doing a serious change? I promise you that is not what this program is. Let's talk, I will help answer any questions you may have. I will tell you what I think and everything I have gone through in this process. I won't sugar coat it, you are going to get the truth from me. Change is hard. And since you are use to "overeating" and you never really knew, it is going to be a little hard at first. It is going to be an adjustment, but once you really you don't need all that extra food, you are going to be okay. Progress is progress, but you are not going to see results after one day of working out and following the portion control. You don't gain 10 lbs from eating pizza one day.....right? Change is hard but it takes hard work and dedication. You have the power and the choice. You have to decide if this is something you want. But I promise you it will be worth it. You will feel so much better even after a week. Imagine what you will feel like after the program is over. It's three weeks, 21 days to create a habit. You can do this. I BELIEVE IN YOU!!!!

 

You have to have the WILL POWER and the DESIRE to change.

 

 

I am ready to kick week 3 in the BUTT and so excited to see my challengers results!!!!!

 

 

I am also excited to tell you that I am opening up another 21 Day Fix Test Group. I have been getting an unbelievable response on the first group, but because the challenge packs were on pre-order and they weren't shipping out right away not everyone was able to participate. So, I have officially set the date for March 10th. If you want to be considered please take a moment to fill out the challenge application below to be considered and I will get in contact as soon as possible. You don't want to wait, because spots are filling up fast!

 

 

 

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Mixed Veggie Stir Fry

Simple. Easy. And fulfilling.

Equals to a Green Container & 1 spoon


Ingredients:

- 1 tsp. olive oil

- 1/4 cup chopped asparagus spears

- 1/4 cup chopped red bell pepper

- 1/4 cup chopped carrots

- 1/4 cup chopped onions

- 1/2 tsp. Mediterranean Seasoning or All-Purpose Seasoning

Directions:

-Heat oil  in medium skillet over medium heat.
-Combine veggies and seasoning.
-Cook in skillet, mixing frequently for 2-3 minutes or until crisp tender.

*Cooking Tip: add finely chopped ginger from the FREE FOODS list to add additional flavor to your veggies.

The 21 Day Fix: Week 1 and Nutrition Plan

21 Day Fix

 

 

Holla!!! The 21 day fix has arrived and I could not be any more excited. I have been waiting for this program & I literally always check my tracking number about four times a day to see when it will arrive. As most of you know I was tracking my weekly progress with P90X3. I was on Week 6 when the fix showed up at my door step. And I made the decision to stop X3 all together and focus solely on the fix :

1. Because I wanted to be able to provide insight & information .

2. My challenge group was starting one week from the release date and this was the first time I would be doing it with my challengers.

3. I wanted to focus on one program to track my results

4. Plus I needed a good kick in the butt. I was working out but to be honest my eating really fell off track.

 

I promise to get back to my X3 once I finish with my awesome challengers. I will have a clear mind and really know how to crack down on my eating. This is not a starvation diet, you are eating REAL food and HEY if you want to have a glass of wine, you sure can do it!

 

I received my program the Friday after I ordered it and really sat down Saturday afternoon to really read and get to know what to expect. I am in the 1,200 to 1,499 calorie range! That gives me 3 green (veggies) 2 purple (fruits), 4 Red (protein) 2 Yellow (starchy carbs) 1 Blue (nuts, ect) 1 Orange (nuts and dressings) 2 spoons (nut butters, olive oil).   

This program is literally written out for you and there is no science for you to figure out. They have done all the hard work, all you have to do is figure out your calorie in take and which foods you are going to eat each day and when. There are separate pages of foods listed for each container. SEE WHAT I MEAN!!! It is literally that simple. Go to each page and make sure you know which food groups go into which container and what you can choose from. It also lists each food from most important (better for you) to the least important. You can choose the food listed at the bottom of the page, but those ones are just listed at the bottom because they are less
nutritious. But you also do not want to choose all the foods at the top, you want to choose a variety because you want to give your body a variety of those nutrients. You don't not have to eat out of each of those containers, just put it in your container and portion it up. Then I suggest you put your food on the plate and really visualize it. When putting your food in the containers, it really does not seem like a lot and you may think to yourself you might just be starving. BUT.....if you see you are still getting a TON of food and you are FULL.

 

Now, the plate up above is a little big, but it's the only one I had clean (have to do the dishes LOL). But this is 2 RED- shrimp & fish, 1 GREEN- veggie stir fry, 1 YELLOW- brown rice. This was plenty for me and I wasn't hungry after where I thought I needed to late night snack. This program is TOTALLY genius.  Are you a wineo? Yep, you sure can have a glass of wine. Wine = a yellow container, but you can only have it 3 times a week.

 

Want to go out to eat? There is a spot in the book where it gives you meals and pairs it with the containers you can substitute it out. But you have to decide if you want to do that and is it worth it. A sweet treat you can have one of those as well. Shakeology equals out to one red container.

 

I am a visual person so when it comes to tracking there are tracking sheets in the back of the book and you can also find them on the beachbody website. I noticed it really got difficult if you were not tracking everyday which color container. You have to find a way that is going to be easy for you and work.

 

 

 

Day 1 was not as bad as I thought it would be. I was just hungry, but you really do not realize how much through out the day that you mindless snack. It was an adjustment from eating way to many calories to really focusing on many I actually should be eating. But honestly, after that I have been fine. I really have been focusing on my water every time I feel like I am hungry, usually it is me just being dehydrated. Drinking your water is something you must do. I will tell you when I do not have enough water I start to get a headache. Of course you have those days where you really crave chocolate or even something as little as a pretzel, because let me tell you I love my pretzels. But I feel great, I have energy, and I do not feel bloated.

 

 

 

Let me just tell you, these workouts are not easy peasy. Autumn really knows how to kick your butt and make you sweat. (in a good way) annnnnnd make you feel sore for days and days after. Yes, these workouts are for everyone & anyone but add weights to the moves and you are working harder than anything else. There was not one day of workouts I did not like. I loved them all and I am completely obsessed with this program. And all that is needed is a light set of dumbbells or resistance band.

 

Monday - Total Cardio Fix

Tuesday - Upper Fix

Wednesday - Lower Fix

Thursday - Pilates

Friday - Cardio Fix

Saturday - Dirty 30

Sunday - Yoga

 

Whoop Whoop GAME ON BABY!!!!!! The 21 Day Fix....week one is over. And I am feeling stronger than ever. I am learning things about myself and have realized I have over ate for way too long, which is why the last 10-15 lbs were just not coming off.

 

So we are up and at 'em tomorrow morning to kick off Week 2 STRONG.

 

Do you need accountability? Extra motivation and support? If you want to be considered for my next test group, please feel out the application below to be considered. If you are ready to begin your journey and  set yourself up for success now is the time. Jump start to a healthier version of you.

Fill out my online form.

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Smoky Southwestern Seasoning

Day #1 Twenty-One Day Fix is in the bag and dinner was nothing fancy but a little bit of spice. Everyone needs spice in their life ...right?!

Let me just say I am loving this journey already and day number two is practically over, I just have to go to sleep for it to be.

BUT.... this week in my challenge group is really focusing all about food. What we are eating, learning the benefits, etc. So I have been posting like crazy and this was something everyone was interested in. Now let me just start and tell you this is nothing fancy by any means. I didn't do anything different when cooking except add spice.

21 Day Fix

 

Ingredients:

• 1 Tbsp. chili powder
• 2 tsp. ground cumin
• 1 tsp. coriander
• 1/2 tsp. onion powder
• 1/2 tsp. garlic powder
• 1/2 tsp. dried oregano
• 1/2 tsp. smoked paprika
• 1 tsp. sea salt

The 411 on the 21 Day Fix

So here is the scoop...

This is totally insane!!!!  You remember me talking about the newest fitness program to hit Beachbody shelves right?? I have been so excited for the release date, but even the challenge packs are on pre-order. They will be shipped out first come - first serve.

 The 21 Day Fix sold over what they expected in just one working day. This program has been flying off the shelves.

 

 

 

This program literally sold more in EIGHT HOURS just on the release date than what they EXPECTED in a week. There may be some exceptions to the PRE-ORDER rule there are shipping delays so act fast, because you don't want to wait much longer to have your shipped.

This means that my February 10th groups are officially closed to those that will receive their products by next week.  I am starting to open up March groups now in hopes we will get to start March 10th. I may need to push this date back if orders still are not shipping yet, but have no fear I will be providing meal plans and going over all the material so you are properly prepared.

HAPPY SUNDAY! And I am just going to shout it out from the roof tops!!! It is PRETTY FANTASTIC to be a COACH!!!

I am so amazed at all the people who are putting their trust in me to help reach their goals. So, if you are ready to get in tip-top shape in JUST 21 days, learn portion control, and proper nutrition....LET'S DO THIS!!!!



Welcome to all the NEW coaches on our team!!!
 
Have a fantastic week everyone!!! xoxo

Greek Chicken Pita

Ingredients:

-Chicken

-Lettuce (chopped up)

-Tomato (chopped)

-Feta Cheese (if desired)

-Whole Wheat Pita


Directions:

-Grill Chicken; add a little seasoning if you would like. I added a tiny bit of Italian Seasoning.

-While Chicken is cooking; get all your toppings together and your pita ready.

-I also added a few black beans & a little vinaigrette dressing for a little flavor.

-You can add whatever you would like.

What is the 21 Day Fix??

21 Day Fix

It's the newest program about to hit the Beachbody Family....the 21 Day Fix. This program will be released February 3rd, 2014!!!!!! A weight loss program which is designed to give you nutrition guide with portion controlled containers, workout program, and the support & motivation from me as your coach!!

What is the 21 Day Fix??

No more guessing when it comes to weight loss. This is all about portion control with easy to follow workouts which anyone can tackle with their hectic schedules. Autumn Calabrese is the trainer, she is going to share her passion for health and fitness, while showing you the simple life choices which make all the difference and add up to life changing results.

Are you serious? This is AWESOME!!! And I can't wait for it to come out!! How many of you have been giving your all in your workouts & eating clean at least 80% of the time, but you feel like you are just stuck with the number on the scale. It could all be because of one simple thing and that is portion control. Even if you are eating healthy, you can still over eat on healthy foods. So, this is all designed to teach you just that!

This program is designed for everyone and don't worry you don't have to be a health & fitness nut to get through this. There are modifications for the workouts, which makes it simple and easy for everyone. She designed the workouts to fit everyone's need...whether you have never worked out a day in your life or you workout six days a week. YOU CAN DO THIS!!!

Thinking this program might just be for you? Curious on how you can get your own copy? It will be released on February 3rd, but it will only be available through your Beachbody Coach. If you do not have a coach, click here to sign up for a free membership. Then, send me an e-mail at: alyssayourish@gmail.com to let me know you would like to be on the list for the program. I will message you the week before it is to be released to give you ALL the deets. And on February 10th, I will be hosting an EXCLUSIVE 21 DAY FIX TEST GROUP. This is for anyone who would like the support & guidance through the whole three weeks.

Do you want to be apart of this exclusive group?? If so, then complete the challenge application below to be considered for a spot in this group. I will be selecting a few individuals who are ready to fully commit for the next 21 days and focus on getting those results. I will be walking you through the nutrition plan, how to meal plan, hold you accountable, and how to make this work for your lifestyle. If you are ready to do this, I will not let you FAIL. The only cost is the cost of the challenge pack, in which you get everything you need to succeed. The 21 day nutrition guide, the program manual, the workouts, free shipping, discounted price and me as your coach for the accountability, support and guidance!!!  Be the next transformation story!!!

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