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!

Coconut Shrimp

Shrimp is another weakness of mine and I pretty much tend to make it the same way. Add a little bit of flavor but it sometimes it just needs a little bit more flavor.

I was scrolling through Pinterest of course and came across this! I've had it before in restaurants, but never made them at home before... here goes nothing.

Ingredients :

1/3 cup all purpose flour
1/2 teaspoon sea salt
1/2 teaspoon pepper
2 large eggs, beaten
3/4 cup Panko bread crumbs

1 cup sweetened shredded coconut

1 pound raw large shrimp, peeled and deveined with tails attached

vegetable oil or coconut oil

 

 

How to prepare :

 

1. Start with 3 medium bowls. Combine flour, salt, and pepper in one. Beat the eggs in the second bowl.  Combine Panko and coconut in the third bowl.

2. Dip the shrimp into the flour, then the eggs, and then dredge the shrimp into the coconut mixing, pressing gently to adhere. You want a lot of coconut on each shrimp. Set the coated shrimp aside on a plate as you coat the remaining shrimp.

3. Add enough oil to cover the bottom of a large skillet on medium heat. Fry the coconut shrimp in batches - do not crowd them in the pan. I fried about 6-7 at a time. Flip after 2 minutes and fry the other side for 2 minutes or until golden brown. I like mine a little darker, so I fried each side for about 3 minutes.

4. Place the finished coconut shrimp on a plate lined with a paper towel as you fry the rest. Serve with your favorite sweet chili sauce or an orange chili sauce (which is 1 part Thai sweet chili sauce to 2 parts orange marmalade). 

5. Sprinkle with a little chopped cilantro (optional) and serve. Leftover coconut shrimp keeps well in the refrigerator for up to 3 days. Fried coconut shrimp freezes well, up to 2 months. Reheat for 10 minutes in a 350F oven-- or until thawed and warm.

Coconut Shrimp

Weekly Meal Prepping- How To Batch Your Food

Soooo...did you know that nutrition is 80% of your results or were you like me & you thought because you worked out , you could eat whatever the heck you wanted (insert your honesty here)? I mean you are putting so much time in at the gym: cardio, weight training, maybe your taking a spinning class, but then as soon as your done you are fueling your body with fast foods, desserts, anything far from right. It took me a while to realize this, but then one day I just wasn't seeing the results I know I should have been seeing. It wasn't until I picked up the book by Tosco Reno - book name that it became my light bulb moment.

Meal Planning for the Week

You can't out exercise a bad diet, you really really can't. Meal Prepping and clean eating is something that does take a little bit of time, but honestly it is time well spent. Think about it, we are busy people running around, always on the go. So, naturally we want something quick and easy which is why the fast food industry does so well. Let me ask you a question : if you had meal already prepped, things you could just throw in your lunch box would you choose that? I know I would...if its not there I look for anything that is simple and doesn't require a lot of time. 

I know some people think eating healthy is going to be all rabbit food or starving yourself. But this is a lifestyle change...NOT A DIET! And you should totally focus on living a healthier lifestyle vs. how am I going to survive on this food. When you go into it with a negative attitude it's going to be very difficult to succeed. SORRY NOT SORRY, JUST SPEAKING THE TRUTH! Know that I don't always eat clean too, I live by the 80/20 rule. (80% of the time I am eating clean the other 20% is some treats) and you also know that you don't have to cut out your favorite foods (like mine chicken parm), just find ways to make them a little healthier. I'm Italian so anything pasta related I gravitate towards, but I found ways to  not always eat pasta because I get bloated if I eat to much (that's for a later blog post).

Anyways, we are getting off track..back to meal prepping and batching for the week. This was the worst part for me when I started , honestly because I had no idea what I was doing & I had a negative attitude. But one I stopped, got myself together, and took one step at a time. Planning for the week (even could go as far as two) it will save you SO much time & did I mention $$? Who doesn't like to save money?

My days to plan & prep are Sundays, but truly you do this when it works best for you! 

**note this is simply what I do every week & what my list looks like**

**you do not need to follow this step by step, just as long as you have an idea**

**we will create a plan that best works for you**

- chicken breasts 

- ground turkey

- fish (salmon & tilapia are best) I don't like salmon so I always get tilapia

- frozen shrimp (I don't eat that every week so it ends up lasting a while)

- green, yellow, red peppers

- zucchini 

- frozen steamers (veggies)

- eggs

- fresh fruits

- apples (honey crisp are my favorites)

- brown rice 

-mrs dash seasoning (when I run out) there are a TON of flavors that are salt free

Grocery Shopping

 

Prepping your chicken :

1. Preheat the oven to 350 degrees.  Grab a large baking sheet and place tin foil across it.

Next, you want to put the chicken breasts on it and grab your seasoning of choice this week, season the front. Flip then season the back.

2. Place the chicken in the oven for around 30-40 minutes until cooked. You don't want to over or under cook it. 

Batch Cooking

 

Prepping your veggies : 

There are different ways you can cook your veggies, it's all personal preference.  You can put them in the oven or use a pan to sauté them. This week I stuck them in the oven and used zucchini, red & green pepper, snow peas. I put them on a pan added a little pepper & garlic powder. Put in the oven on 350 for about 10-15 minutes (depending on how you like them cooked). Fill your green container and portion out for the week. 

Brown Rice is up next (or you could choose something else) use a steamer or boil water. Following the directions according to the box but know you want to make enough for the week because you can fill that yellow container up.

Hard Boiled Eggs....anytime I tried to boil eggs I always thought I had them in long enough, but turns out it just wasn't long enough. I was getting frustrated and upset because I was wasting eggs so I scrolled through pinterest and found this way to boil eggs.  

Once everything is cooled down get your color containers out and baggies, so you can portion it out and put it in bags to grab and go. Ps if you are missing your containers there is a sheet you can use to know how many cups each one is & if you want to spice it up Target sells colored baggies so you know exactly how many reds, greens, etc you use through the day. Stick everything In the fridge so all you have to do is grab and go. It takes the guess work out of what you'll be having throughout the day if your on the run or have to go to a full time job and it saves stress. I can't tell you how many times when I didn't do this I was miserable. I would come home from work say I'll pack a little later and then somehow it was 9 pm and I was dreading it. Now that I have done this, all I have to do is grab my prepared containers and throw them in my lunch box. And I tend to be a boring person and can eat the same thing everyday so it's pretty simple to batch for the week. You can always switch it up!

21 Day Fix - Portion Control

 

I would love to help answer any questions you may have or help you meal plan for the week if you unsure. If so email me at - alyssayourish@gmail.com or find me on Facebook HERE! 

Maybe you are ready to jump in and join an accountability group. If that is the case please take a moment to sign up and make me your FREE COACH  &  fill out the application to be considered!

1 Red, 1 Green, 1 Yellow, and a Purple

 

HAPPY MEAL PREPPING! 

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Ring in the New Year

The holiday season is almost over at midnight tonight. What are your New Years plans? Are you going to a holiday party? Going to dinner? 

Whatever you are doing here are some helpful healthy party tips :

* eat 5-6 meals throughout the day - always pair a lean protein and complex carb. This will help your metabolism, but also keeps you full longer. This will help you stay away from the snack table.

* offer to bring a healthy appetizer - most parties the host will be in charge of the meals, but if you offer & take it you know there is a least one clean eating dish you can have.

* get rid of the sugary drinks - try just sticking to water or soda water for your alcoholic drinks.

* wine drinker - choose red over white.

* hydrate - make sure you are up on your water. And getting your daily intake in.

* workout - make sure your workout is done for the day. You'll feel less guilty if you enjoy a treat.

* be smart - have fun and enjoy your holiday but do not drink & drive. 

                               HAPPY 2015 !!!!!!!!!!

Zucchini Chips

Need a healthy crunch??

Ingredients:

1/4 cup Homemade Breadcrumbs

1/4 cup grated Parmesan cheese (optional)

1/8 tsp black pepper

heaping 1/2 cup whole wheat flour

1 cup cold milk (I use almond milk)

1 tsp apple cider vinegar

2 1/2 cups sliced zucchini (about 2 small zucchinis)

Directions:
-Preheat oven to 425 degrees.
-In a medium bowl combine breadcrumbs, cheese (if using) and black pepper.
-In separate bowl add flour, milk and vinegar.  Gently stir until combined but do not over stir.
-Dip zucchini slices in flour mixture and then dredge in breadcrumb mixture.
-Place coated zucchini slices on a baking sheet (I line mine with non stick foil for easy clean up!) and bake for 30 minutes, flipping the slices over once halfway through cooking, or until browned and crisp.

Week 3: P90X3 - Woman's Weekly Update & Progress

Success

Back at it for another weekly update on my transformation with P90X3. Is anyone else doing this program and loving it?? It was certainly one of those weeks. You know where you have everything planned & then something just comes up and has to get done no matter what. I did my best to stay on track, stick to the meal plan, and one thing I never compromised was my workouts. This is one way I know I am staying on track. Sticking with a plan is the best way to go to not hinder your results, but sometimes you just have to learn to roll with the punches and go with the flow. Life does not always happen perfectly or how you would like it to, but if you are able to adjust your schedule & keep on track as much as you can  that is progress.  Results won't happen over night, so one slip up isn't going to make or break you.

The Classic Version of Week 3:

Monday- Total Synergistics
Tuesday- Agility X
Wednesday- X3 Yoga
Thursday- The Challenge
Friday- CVX
Saturday- The Warrior
Sunday- Rest Day

P90X3 Progress & Updates

I feel like a million bucks after busting out Week 3. It has been the same workout schedule for the first few weeks and I thought I would get bored. But I actually didn't because I found this as a way to challenge myself and each week really push myself in an area I struggled with the week before. There are just some workouts where I can't get my brain to think fast enough to move my feet then I start tripping over myself. Or where I have no balance at all and I spend the whole thirty seconds or minute trying to adjust myself to hold my position. And just by practicing each week, you notice yourself getting stronger, pushing harder, and holding your balance just a little bit longer. How do you measure your progress? Do you measure your progress by the weight loss or the non-scale victories??

It is hard to not get fixated on the scale. We all have this dream of having the perfect body, a flat stomach with six pack abs, we want to see the number on the scale that we have been dreaming about for many months. If you are looking for the ideal number on the scale you may end up being disappointed & think this process is not working. You may also be missing how your clothes are fitting (looser), you are feeling much energized, your skin is clearer, or you are sleeping much better.

I am plan and simple when it comes to meal planning. I like it to be simple and quick with not a lot of planning too it. Every morning is my Chocolate Vegan Shakeology (which even that is the same recipe). 1/2 banana, 1/2 tsbp of natural pb, 1/2 cup of almond milk, water, & ice. Snacks include a complex carb & lean protein: apple & 14 almonds. Lunch is usually grilled chicken salad w/loads of veggies or tuna. Dinner crock-pot meals, soup, etc. I don't count calories, I live by the rule eating clean 80% of the time, with a cheat meal once a week.

Week 3 has come to an end and it is really flying by. Next week starts the transition phase and at the end of the week it will be officially 30 days, which means.....PROGRESS PICTURES!!! WHOOP WHOOP

Looking for support and motivation? Don't have a Beachbody Coach? Contact me for extra accountability, tips, recipes, motivation, & daily support.

Have an awesome week!!!

Week 2 P90X3 Update & Progress

Week 2: Schedule

 

Monday- Total Synergistics

Tuesday- Agility X

Wednesday- X3 Yoga

Thursday- The Challenge

Friday- CVX

Saturday- The Warrior

Sunday- Rest or Dynamix

 

P90X3 Progress Update


So, what's the deal with Week 2?  Anything new, anything different? The schedule is for sure the same and week 3 will be the same exact thing. But how do I feel compared to when I first started just a little over a week ago....

 

A little over a week ago I did not know what to expect. So going into week 2 I was prepared, and ready to kick my workouts in the face. I was a little uncoordinated last week too and that was because it was a new workout program so I wasn't so hard on myself. This week went better than expected. I woke up exactly when my alarm went off (if not earlier), came downstairs and gave my workouts everything I had. HEY, for a thirty minute workout how could you not??

Agility X - I could not get my coordination down with my feet. This week I have to say I can see improvement, just from a week. My feet are slowly starting to pick up quicker than day 1. The challenge- is all about push-ups & pull-ups. Your challenge is to pick two numbers and get to those numbers with every push up & pull up you do. I won't lie, I was officially scared of this one when I read it in the fitness guide as soon as I got the program. Upper body work was never really my strong suit. But like they say, "if it doesn't challenge you, it doesn't change you."  But I put my big girl panties on and got to work and they were not the prettiest but they sure were a challenge. And this week I decided to up my numbers just by one, (I know it may not seem like a lot), but if I could just do one extra push-up & one extra pull-up then I am making improvements. Most people would run away or try to find another workout but I look forward to this one every week because I feel like I can tackle anything. It pushes me to want to give my all and be stronger than yesterday. X3 Yoga- I have to say I do love this one even though it is no where near going to an actual class. But I do, it calms your mind, allows you to slow from your busy every day life, and just relax. I am slightly jealous of everyone who can do those crazy handstands and poses balancing on your triceps. I am not there yet, but I will be soon enough...MARK MY WORD.

 

 

 

Am I seeing results??

And your probably thinking to yourself "you can't see results in one week." "I've been on this workout program for a month and still don't see results." WELP, ladies & gents. I hate to break it to you but I AM starting to see results!!! 

NO, I do not have my flat stomach and six pack abs, but my abs are starting to peep out. (THEY WANNA MAKE AN APPEARANCE) my upper body muscles are starting to grow. 

How is that possible??

When they say, abs are made in the kitchen . They really are, nutrition is KEY! You really have to focus on what you are putting into your body. If you are feeding yourself (excuse my language) CRAP, you aren't really helping yourself out. If you are fueling your body with nutritional foods & sticking to a meal plan you will feel so much better. And drinking Shakeology HD  you can be sure you are getting at least ONE healthy meal a day.

 

So why Shakeology?

Listen to none other than the CEO himself on why you should choose Shakeology HD

 

 

 

Are you thinking maybe....juuuuust MAYBEEEE P90X3 might be exactly what you need? Have questions?? I can help answer anything you may have. Create a Free Account and get in contact with me so we can chat!!!! I can't wait to hear from YOU!!!!

 

Coming back 'atcha next week with another update!!!

 

 

 

 

Chicken Bake

Oh meeeeeee GOSH!! This meal is amazing and so simple anyone can make it. And I mean anyone!! Trust me, this girl has no skill in the kitchen (just yet) but its literally a couple simple steps and BAM your done! Working all day and have the husband/boyfriend/girlfriend/wife home. Have him get the veggies, chicken, spices out and mix it together. Simple, quick, and teamwork!

Ingredients:
* 2 skinless chicken breasts chopped into 2 inch cubes
* 1 lb red potatoes chopped into 2 inch cubes
* 1/2 bunch asparagus, trimmed and cut into 1 inch pieces
*  Peppers sliced into 1 inch pieces
* 1 onion sliced
* 1/3 cup fresh basil
* 4 garlic cloves sliced thin
* 1.5 tbsp olive oil
* 1 tsp fresh chopped rosemary
* Ground pepper for taste
*1/2 cup of chicken broth if you want

**add any veggies you want, we also added green beans.

Directions:
*preheat oven to 400 degrees and add chicken, potatoes, veggies, basil, garlic, chicken broth, and olive oil. Sprinkle with rosemary add pepper if wanted. Cook for approximately 45 minutes, turning every once in a while, until tender. ENJOY!!!

Tips To Stay For Staying On During The Weekend

So the weekend is here and sometimes we get caught up in the hussle & bussle of the weekend plans. Maybe we find that weekend is the only time we have to catch up on errands or household chores. Or we have family visitors & birthday parties to attend. But how do we stay on track and not let our healthy lifestyles get off track??

Here are some tips I always tend to follow during the weekend no matter what.

1. Get your workout first thing in the am: As soon as you wake up head downstairs or wherever you workout first thing. Sleep in your workout clothes, have your tennis shoes right at the end of your bed, & put your workout DVD in the player the night before. This way if you get up and get it done first thing in the am you are giving yourself no chance of making excuses as the day goes on.

2. Eat a healthy breakfast: I usually have Shakeology for breakfast everyday during the week because it is simple and fast while at work, but during the weekend I like make egg whites with veggies & whole wheat toast. Fuel your body with the proper foods to have energy throughout the day.

3. Stay hydrated: Make sure you always carrying a water bottle around with you and drinking half your body weight in ounces.

4. Pack a cooler: If you are going somewhere and will be on the road, make sure have healthy foods stocked up just in case. You never know what can come up. Make sure in there for a snack you have a complex carb and lean protein.

5. Shakeology: Drink your Shakeology. You know it is a lifesaver and will keep you full. Take a shaker cup, a flavor packet or Shakeology, and a water bottle. Put everything in your shaker cup and blend.

6. Stay away from the food: If you are at a birthday party or any type of social gathering stay away from the food. I know it can be tempting but it will hinder your results. Keep busy, go socialize with friends, ask the host if they need any help. Just stay away from the food table.

7. Alcohol: If you are going to meet friends for drinks. Try to stick with light beers or clear liquids. Enjoy yourself, but for every drink you have drink a glass of water with it to stay hydrated.

8. Enjoy yourself: Have fun and enjoy your weekend! Relax and kick back. This is a lifestyle that is suppose to fit into your life. And work for you. You can do this. Stay strong and be happy with yourself!


Want more tips and motivation for staying on track during the weekend? I would be happy to help in any way I can. Just send me an email at alyssayourish@gmail.com and I will get back to you as soon as possible.

 

Have a HAPPY weekend my friends!!!!!