My Favorite Healthy Recipe Adapted from the 21 Day Fix Meal Plan.

We all have heard this before, "Eating healthy does not have to be boring" This is very true. Today I want to share with you one of my favorite savory 21 day fix approved recipe.

For those who are not familiar with the 21 day meal plan , it is essentially a portion control system using 5 color coded containers.RED are your PROTEINS, GREEN are your VEGETABLES, YELLOW are STARCHES & CARBS, PURPLE are FRUITS and ORANGE are DRESSINGS & SEEDS. Based on your weight you calculate your daily calorie target intake, ranging from 1,200 to 2,300 a day.

21 Day Fix Recipe  Buffalo Chicken and Quinoa Salad

Servings: Makes 5

Servings [Adjust the recipe as needed to make more or less servings]

Ingredients:

Red Container (5 Containers)

        •Shredded chicken breast

Green Container (5 Containers) Choose any combination of the ingredients from the list below.

       •Tomatoes •Carrots •Celery •Peppers (green, red, yellow or orange) •Green onion

Yellow Container (5 Containers) Choose any combination of the ingredients from the list below.

          •Black Beans (15.5 oz can = 3 Yellow)

          •Cooked Quinoa

          •Corn 

Teaspoons and Sauce

          •5 tsp of Olive Oil

          •1/4 cup of Buffalo Sauce or Hot Sauce

          •2 tsp Chile Powder

          •1/4 tsp Cumin

          •1/4 tsp Paprika

          •1/8 tsp Garlic Powder

          •1/4 tsp Salt

          •1 Stevia packet

          •Fresh Cilantro (optional)

Instructions:

1.Mix the sauce and spices in a separate bowl and whisk together the ingredients. 2.Measure out 5 red, 5 yellow and 5 green containers with the ingredients listed. You do not need to use all of the ingredients from the yellow and green lists. Just use what you have on hand.

3.Mix the sauce, reds, greens and yellows in one big bowl.

4.Separate into 5 individual serving containers.

Each container = 1 Red, 1 Green, 1 Yellow and 1 tsp.

IF YOU WOULD LIKE MORE INFORMATION ON THE 21 DAY FIX MEAL PLAN. CLICK ON LINK BELLOW

http://goo.gl/forms/wWPNLS0kld

How to Handle your Next Trip to the Grocery

The following article is taken from The Health & Wellness Insider. 



One of the biggest struggles that folks have is knowing how to shop and choose the right foods when visiting the grocery store. And while there are SO many choices and a TON of confusion at your local grocer, they've actually made it really EASY for you to shop, if you know what sections to visit, and which to avoid.

In fact, we can get in and out of the grocery store with a full cart of fat-burning groceries in just 15 mins nowadays, simply because we know we'll NEVER even visit 90% of the store aisles on most visits.

So, before we get into our exact grocery list, here's our EASIEST grocery store tip EVER:

Shop the perimeter of the grocery store and avoid the middle aisles. That's it!

Here's why it works:

With few exceptions, the middle aisles of the grocery store are full of processed, packaged foods while the perimeter contains almost all of the whole, natural foods you'll need to stock up your fat-burning kitchen.

Here's our usual routine when visiting our local grocery store, and we're sure your store is set up in a similar way.

When we walk in the door we make sure to walk right on past the bakery! Did you know that nearly every grocery store puts the bakery right at the entrance intentionally? If they can get your saliva glands working right away, it's very likely you'll spend more as you travel through the store... nothing in a grocery store's layout is by accident, which is why we know your store is probably laid out the same way.

So, quickly pass by the bakery and head straight to the produce section... this is where wholesome goodness starts... fresh fruits & veggies. In our most recent trip, here are the items we grabbed from the produce section:

Apples
Oranges
Bananas
Cherries
Berries
Green Beans
Brocolli
Sugar Snap Peas
Carrots
Red Potatoes
Spinach
Romaine Lettuce

Of course there are a ton of other great choices lying around the produce section... pretty much any vegetable and/or fruit would be a great fat-burning, nutrient-rich choice.

We then walk 5 steps from the produce section to the fresh meats and poultry. At our grocery stores here in Florida (Publix) they have an "all natural" section of the meat department called Greenwise where you can get all-natural and organic meats that are sourced from animals not treated with hormones and antibiotics... your store probably has something like this as well. Just ask if you aren't sure.

From this section we grabbed:

All Natural Chicken Sausage
Grass Fed Ground Beef
Grass Fed Chuck Roast (for pot roast)
Organic Chicken Breast
Grass Fed NY Strip Steaks

Next up is the milk and eggs section, again right on that back wall (still haven't ventured into the aisles at all). From here we picked up:

Organic Large Eggs
Organic Butter
Organic Whole Milk

Along the very last aisle in the store are some more dairy items where we grabbed:

Organic Greek Yogurt
All-Natural Cheddar Cheese

Also in that last aisle is water, so we grabbed a case or two and that essentially took us back to the front of the store to check out. A full cart of fat-burning groceries all while NEVER visiting the center aisles where we're sure we would have been tempted to toss in a bunch of processed garbage like cookies, crackers, chips, ice cream, cereal, stove top pasta "mixes"... and the list goes on.

If we do ever make a strategic trip into the middle of the store, it's almost always to get these items:

Beans
Spices
Tomato Puree
Nuts
Stevia

And that's about it.

Follow that simple advice next time you're at the grocery store and you'll be in and out in no time while avoiding all those processed items that wind up ruining your diet once you get them home.

Now, before we go, we also want to make sure you're aware of one particular carb found in almost ALL of those "middle isle" foods that you literally should NEVER eat. You see, this extremely common carb wreaks havoc on your fat-storing hormones in a MAJOR way, and has even been shown to hamper memory, slow brain activity, and increase your risk of Alzheimer’s.

Even worse, the money-hungry food industry is conspiring to sneak this nightmare carb into just about everything.



To your success,

The Health & Wellness Insider

Time for a Healthier and Leaner YOU !

It's that time again! Kids are off to school and often we are caught in a "bus" of unhealthy eating habits. Summer is over and our schedules are suddenly all packed and out of sorts. Most of us will grab a quick bite on our way to drop off kids to school  or skip it all together because we didn't have time to make a healthy breakfast. We lack discipline and preparation. Well this is no longer going to be the case. Take a moment now stand up tall, raise you right hand and repeat. I (insert your fabulous name) Vow today to take charge of my health and the health of my family. 

PERFECT. 

Did You Know?

According to the dietary guidelines given by the USDA (United States Department of Agriculture), our daily intake of food for a 2000-calorie diet must comprise 6 ounces of grains, 2½ cups of vegetables, 2 cups of fruit, 3 cups of milk and dairy products (low-fat), and 5½ ounces of lean meat and beans.




It is now time to start working on a healthier and leaner you...

The first important thing to consider while planning meals is calorie requirements. The average daily calorie requirement for a moderately active adult is 2000 calories. The calorie intake must be appropriately distributed among the meals consumed throughout the day. 

Along with a meal schedule, planning out the exercise regimen is equally essential to balance the energy (calorie) intake. Plan out the weekly schedule for meals as well as exercise according to your personal intentions and requirements like weight loss, weight gain, low sugar intake, etc. Incorporate at least 30 minutes of cardiovascular and strengthening exercises to your daily routine.

Click on the link bellow and I will send you my free 7 day meal plan. 
http://goo.gl/forms/0DZIHeC4uR