3 day refresh review!

Winter is officially over and although I hate to admit it, I have had trouble getting back into a groove with my nutrition. I've been working out 5-6 days a week and eating semi-well. I've definitely been having treats, cheats and some ‪vino on the weekends. After a winter of being somewhat off track, here is what I find myself doing:

• Can't resist the urge to finish the kid's food 
• Skipping 1-2 of my 5-6 meals 
• Tired 
• Headaches 
• Not drinking enough water
• Feeling uncomfortable in clothes as they were getting tighter in certain spots

Allllll these signs pointing me to needing a fresh start!! So before Spring break is here, I am going to do a 3 day refresh, detox, get a clean slate, and kick some of these bad habits!

I'd be lying if I said I didn't want to lose a few pounds of bloat but weight loss was not my main reason for the cleanse. It was more to kick my booty back in the right direction!

Why would someone want to do the 3 Day Refresh?? 

For a fast, clean break.  They may want to break bad habits and drop a few pounds.  Also to kickstart a new fitness goal or plan or to use once a month to tone up! 

What is it??

The 3 Day Refresh is a 3 day cleanse with 3 vegan shakes, a fiber drink, lots of water, 2 fruits, 3 vegetables and 3 healthy fats through out the day.  You follow a simple meal plan that offers many alternatives on the approved food lists with serving sizes.  There are also optional hot tea and coffee options that you can use Stevia to sweeten if you would like! 

What is included??

I recommend you order the challenge pack, which will give you the 3 Day Refresh kit as well as 1 month of Shakeology to ensure your success with healthier choices.  Basically, so you don't spend all your money, time and effort on this cleanse and then on Day 4 blow it out of the water again!  Ya feel me?!

Shakeology - Your daily dose of dense superfood nutrition that will replace one meal during and after the Refresh.  It is loaded with 72+ super foods that replaces a vitamin and probiotics! 

Vanilla Fresh Shake - These shakes are dairy and soy-free.  They are an excellent source of plant protein and fiber.  There are 22 vitamins and minerals as well as probiotics.  Also the Vanilla Fresh Shake has potato protein extract that is proven to help curb hunger with no artificial flavors, colors, preservatives or sweeteners.  

Fiber Sweep - A soluble and insoluble fiber blend that naturally eliminates waste from your digestive system.  It consists of flax, chia and psyllium seed husks.  Fiber helps to keep our bodies healthy and to promote fat loss.  

Where do you begin??

After you receive your package in the mail you need to set a start date, contact your coach for them to help you in a challenge group for support and accountability - again so you don't just order a product and never use it! It is recommended that you either choose a long weekend (Friday, Saturday, Sunday) or a 3-day portion during your week.  I recommend a time during the week where you will stay busy so your mind isn't as focused on food and you can more easily avoid temptation.

What to expect??

This is a cleanse and it lasts 3 days.  It is not a program intended for to you feel super-full or satisfied.  The overall calorie estimate is around 900 calories.  That being said, I personally didn't feel famished, but there were times I felt hungry.  I would drink water or have a hot tea and it would go away.

You will notice there are times when you want to put food in your mouth; not because you are hungry, but more out of habit or boredom than actual hunger.  You may experience some gas and/or bloating.  This is to be expected and is a sign of your body cleaning out.  You are allowed to exercise during the 3 Day Refresh but only light to moderate exercise.  I would recommend pilates, yoga or light cardio.  Something like a run, spin class, or heavy lifting IS NOT recommended.

How do I prepare??

The week before you decide to begin the 3 Day Refresh, I would suggest the following:

• Increase your vegetable, fruit and fiber intake.  
• Start limiting your red meat and caffeine intake. 
• Increasing your water intake.  It is recommended that you drink 1/2 your body weight in ounces of water each day and up to 1 gallon of water to maximize your results.  
• Start cycling down the intensity of your workouts.

You will be the most successful if you have a plan! Open your package, select the foods you want to eat and make a shopping list.  

What were my results?? 

As a reminder, I did completed the 3 Day Refresh to kickstart a new fitness journey and to get myself back on track!

I'm happy to report I lost 3.2 lbs and 7 inches in 3 days!

I wasn't hungry except for mid-morning on day one.  I am pleasantly surprised at how I felt! I had been super tired the last few weeks and had just felt off-track. As corny as it sounds, I really feel refreshed and ready to tackle some new goals!

If you are interested in the 3 Day Refresh you can order it by clicking above OR fill out this Challenge group Application to join my next Challenge Group where I will support you along the way in a private group!!

Or click below to fill out a challenge group application! Our next 3 day refresh group is March 29 and again April 12th!

challenge group application!

Quinoa Taco Bake

I will be honest, I pinned this recipe a year ago, but didn't actually try it until about 3 months ago, but it didn't look that good to me! I thought it would be boring and dry! OMG, it is so not! It has become a once every two weeks meal that my boys actually ask for! It's really good! A must try!

Ingredients:

1 cup uncooked quinoa

1 lbs ground turkey or chicken

Chopped red or yellow green pepper

Chopped onion

Chopped jalepeno

Tomato sauce, low sodium, 2 cups

Shredded cheddar cheese, 4 blue containers

Juice of 1 lime

2-3 garlic cloves minced

1 TBSP of chili powder

2 Tsp of cumun

1 Tsp of onion powder

Chopped cilantro

Hot sauce to taste

Plain greek yogurt

1. Preheat Oven to 350 degrees F. Spray a 9X13 baking dish with cooking spray & set aside.
2. Add Quinoa to 2 cups water in a Medium saucepan & bring to a boil over medium heat. Boil for 5 minutes. Turn heat to low & simmer for about 15 minutes, or until water is absorbed. Remove from heat & fluff with a fork. Cover quinoa & set aside.
3. Spray frying pan with non-stick cooking spray. Add onion, garlic & jalapeno & sauté over medium-high heat for 1 minute. Add the ground turkey, breaking it up as it browns. Cook for about 5 minutes & add the peppers. Cook for 3-4 minutes more, or until meat if no longer pink.
4. Add the juice of 1 lime, cumin, chili powder & cilantro. Stir to combine. Adjust seasonings to taste.
5. Remove from heat & add the quinoa to the meat & veggie mixture. Pour in the tomato sauce & hot sauce if using & stir. Add 1 blue container of shredded Cheddar Cheese.
6. Pour mixture into prepared baking dish. Top with remaining 3 (blue) containers of Cheddar. Cover with foil & bake for 20 minutes. Remove foil & bake for an additional 10 minutes or until cheese is melted & edges are bubbling. Remove from oven & let cool for 10 minutes. Top with a little extra cilantro and greek yogurt! 

1 yellow, 1/2 green, 1/2 purple, 1 blue and 1 red! 

Cuban Chicken Pizza

Cuban Chicken Pizzas

1 cup Corn (frozen is fine!)

Drizzle of EVOO

1 cup black beans, rinsed

2 cloves of garlic, peeled and diced

1 small yellow onion, diced

Cumin, 1 tsp, more if you like cumin which I do!

Curry powder (optional) ½ tsp

2 cups of cooked, shredded chicken breast

Whole wheat tortillas

1/3 cup Cheddar or Monterey jack cheese.

Cooking spray

Plain greek yogurt

Cilantro, chopped

Saute the corn in a drizzle of EVOO over medium heat, for about 5 minutes if frozen, 1-2 if not. Throw in chopped onions and garlic. Add cumin, curry powder and salt and pepper to taste. Cook for 1 more minute. Add black beans and then chicken breast. Stir to heat all the way through.

Meanwhile spray the tortillas with cooking spray, put in 350 degree oven for about 5-7 min until starting to brown, and firm. Remove. I usually put them directly on the grate of the oven, so both sides brown. When you pull out, put on a cookie sheet covered in foil. Add Chicken mixture. Top with cheese, put back in oven for only about 5 minutes until cheese melts. Pull out and cut into four triangles each. This should make 3 cuban chicken pizzas. I actually make two, one for Paul and I, and then the rest of the chicken mixture I put into a tortilla and make quesadillas for the kids, because It’s less messy and they are less likely to complain about the beans and corn!

If you are following the 21 day fix, it’s  2yellows, ½ blue, 1 red, and green really isn’t enough to count, so pair it with a big green salad!

What is the 21 day fix?!

It's been one year since I started the 21 day fix! 

What exactly is 21 Day Fix?

It's not another fad diet. In fact, it's EXACTLY the opposite. 21 Day Fix lets you eat REAL FOOD! It focuses on clean portioned controlled eating. 

What's the secret? There are 7 containers. Each one is color-coded for a different kind of food, and pre-measured for the precise portion. You'll never have to eyeball measurements, weight your food or count calories again.  If it fits in the container, you can eat it!

Combine this eating plan with one 30-minute workout video a day. That's all. It's that simple!

Whether you want to lose a few pounds before your next vacation or jump-start a bigger weight-loss goal, 21 Day Fix is the program for you. It’s simple, it’s fast, and it works. If you’re ready to get serious, 21 Day Fix can help you lose body fat and gain energy!

Why is 21 Day Fix effective?

Because it’s so simple! You don’t have to count calories, points, or log your food into diet software. With 21 Day Fix, everything is laid out for you. All you have to do is use the specially designed portion-control containers and do one 30-minute workout per day. Commit to it for 21 days, and you’re going to love your results.

What do you get with the 21 Day Fix? 

Everything below plus be as your FREE COACH to make sure that you don't order the program and it sits on the shelf! You can click on picture below to go to Team Beach Body and check it out! 

What makes 21 Day Fix unique?

It’s the only fitness and nutrition program that combines portion-control
containers and world-class workouts. By placing equal emphasis on fitness and
healthy portion control, 21 Day Fix can help anyone lose weight—and keep it
off—in a way that’s simple and sustainable. Whether you want to lose 10 pounds
or 100 pounds, you can do it with this program.

What goes in the containers?

Green—Veggies

Purple—Fruits

Red—Proteins

Yellow—Carbs

Blue—Healthy Fats

Orange—Seeds & Dressings

Do I have to eat from the containers directly?? 

Nope! 

You don't have to eat directly from the containers.

Create delicious meals by tossing all your ingredients into a bowl to make a healthy and filling pasta or salad—just like this one!

Who is the Trainer?

Autumn Calabrese is your personal trainer for the 21 day fix.

Autumn Calabrese is a celebrity fitness trainer, busy single mom, and national-level bikini competitor. She came up with the idea of a portion-control container system after watching a client eat an entire 1,300-calorie salad in one sitting because it was “healthy.” Autumn realized that supersized portions were hurting her clients’ weight-loss success because they were eating too much without knowing it. So she developed portion-control containers to help people see how simple it is to eat the right amounts and lose weight easily.

What are the workouts like?

There are 6 easy-to-follow workouts on 2 DVDs along with 2 ab workouts and a special bonus workout if you order through me as your coach called, plyo.  Hint hint...this gives you a glimpse into 21 day Fix Extreme!!

Ready for a major calorie burn in only 30 minutes? These workouts are short so you can get in, get out, and get on with your day. The workouts will challenge you at every level to help maximize fat loss. And there's always a modifier on screen to show you how to dial down the intensity without losing the benefits.

What equipment is needed?

• 1 set of light and 1 set of heavy Dumbbells or a resistance band are used in some workouts.
• A yoga mat is helpful, but not required.

Do I have to do the workouts, or can I just follow the portion-control Eating Plan?

• Both the workouts and Eating Plan are essential to get the best results in 21 days although you can follow just the nutrition plan and still get results.
• If you're worried about being out of shape, I suggest you follow the modifier and do
what you can, rather than skipping the workouts entirely. 

Can I eat out at restaurants when I do 21 Day Fix?

Yes! The Eating Plan includes a restaurant guide that shows you how to practice portion control at your favorite restaurants.

What does it mean when you say "no off-limit foods"?

The 21 Day Fix Eating Plan shows you how to incorporate treats (like chocolate and wine) into the plan in moderation.

What makes the 21 Day Fix workouts so effective?

The 21 Day Fix takes all of the guesswork out of working out. You know which workout to do
each day and can be confident you're working your whole body efficiently in just 30 minutes a day.   The 30-minute boot-camp style workouts keep your heart rate up throughout, so you have an effective and efficient workout that burns maximum calories.  Additionally there's a modifier in every workout to show you how to take down the intensity while still getting awesome results.

Trainer Autumn Calabrese created a 7-day-a-week schedule to give you the best results
in just 21 days. Each day of the week is a different workout, all perfectly designed to avoid overtraining and keep you injury-free.

Want to see real results from myself and my challengers??

My results after one round, were that I lost 6.5 lbs and 12 inches. I reached my goal after 4 rounds, losing 17 lbs. I have kept it off for one year! 

Here are pics of some of my challengers, team mates, and my husband's transformation! 

Ready to get started? Fill out the application below! 

https://cleareyeshealthyheart.wufoo.com/forms/challenge-group-application/

Spaghetti Squash

I seriously loved this dish so much. I didn't miss the noodles for one second! SOO good, it's a must try! 


Ingredients:
1 spaghetti squash
EVOO
1 jar of marinara (watch for salt and sugar in ingredients)
1 lb of ground turkey or ground chicken, or lean ground beef. 
1/2 yellow onion
2 cloves of garlic
2 eggs
1 cup of Ricotta Cheese
1 tsp dried oregano
1/3 cup of Shredded mozzarella cheese

Cut squash in half and put a little Evoo on it after you remove seeds. Bake cut side down for 30 min at 400. 

Meanwhile make your favorite meat sauce or marinara. I made meat sauce with ground turkey. I always add some onion and garlic and sautee with the meat. 

In a separate bowl beat two eggs and add 1 cup of ricotta cheese and a tsp of oregano. Mix together.

Pull out squash and turn over. Spoon ricotta mixture on top, then ad meat sauce and bake for 20 min. Pull out and sprinkle 1 blue of mozzarella on top (1/2 blue per half of squash) and bake for 5 more min or until bubbly. Done! Enjoy! 

This counts as 2 greens, 1/2 blue, 1 red, 1/2 purple