What's going on after 2 days of 21-Way & 21-Day Fix?

Well we are almost 2 days down in what may be a very new way of eating for you, and you may be feeling some of the effects. The author of Whole30 calls this "The Hangover"! If your normal diet includes breads, chips, muffins, cookies, pop or a significant amount of sugar (including yogurts & "good" sugars), you may have a bit of a headache and even be feeling a little bit foggy. You may be eating some new foods that you haven't had before, or that you haven't paired together before, and your body is adjusting to that. 

This is exactly one reason we have our Facebook group!  If you were doing this alone you might say "this is crazy - I don't need this".  When you have a good support group you stay strong and committed.  It's only 19 more days...if you were in Hawaii on an extended vacation, 19 days wouldn't be long enough :).

So drink a lot of water, have some relaxing tea & keep making good food choices. You CAN do this.  Keep in mind your goal.  Speaking of goals, what is your goal for 21-Way or 21-Day Fix? Write down what you want to accomplish and post it on your mirror or your fridge or wherever you will see if often.  You can do this!

My 21-Way Meal Plan for the Week!

Well I went through all the recipes and decided on the meal plan for our family this week.  The breakfasts and lunches are mainly for John and me; the kids will have modified versions of them based on their schedules.  The dinners are for all of us, although I may add or modify as needed for our kids.

What are you going to make each day?  Have a plan!!

Tuesday
Kitchen Sink Scrambled Eggs
Sauteed Kale with grilled chicken
Pork Carnitas & cauliflower rice

So based on this, tonight I'm going to go ahead and grill or bake the chicken along with what I am doing for our supper.  I'll also get the pork out of the freezer to thaw and see what else I need to prep!

Wednesday
Southwest Scrambled Eggs
Mexican tuna boats with Gazpacho
Chicken Primavera with spaghetti squash

Thursday
Spinach Frittata (I'm going to make a double amount for Friday morning leftovers)
Burgers with mushroom buns (making extra of these for leftovers)
Stuffed Peppers with ratatouille (I'm going to make extra of these for lunch Friday)

Friday
Leftover Frittata
Leftover stuffed peppers
Leftover burgers

Saturday
Diner Breakfast
Whatever leftovers there may be
Grilled Steak with Beet Salad and baked Sweet Potatoes

Sunday
Diner breakfast
Leftover steak and vegetables
Leftovers of whatever; or deli meat, raw veggies & fruit

I'm going to have a lot of fresh veggies and fruit on hand to have with meals and for snacks, as well as some Larabars & almonds for snacking on when needed.  I am also going to be flexible with this schedule and "roll with it" a bit in case I need to modify as the week goes on! 

After you get your plan in place, share it here in comments!

Here's a Basic Shopping List for the 21-Way Plan

 

 This is a list of the basics for the meals you will be preparing for 21-Way.  If you are like me and have growing boys in the house, you'll obviously need to double or triple the recipes that I posted yesterday.  I am also planning to include rice, pasta or other grain for them as they need more carbs since they are in sports and very active.  You may want to do the same!  I am going to be more flexible with the kids' meals.  I am not planning to fix something completely different for them and be a short-order cook!  But I will bulk up their meals a bit more and allow more snacking for sure.

 

 

 

21-Way Details and Some Week One Recipes!

Well it's almost kickoff time! 

 

So you are probably wondering what exactly we are going to eat...beef, poultry, seafood, pork, bacon, sausage, eggs (we'll be eating a LOT of these), any vegetable - including ALL potatoes & squashes, all fruits (even canned & frozen), avocadoes, oils, nuts, seeds, coffee, almond milk, coconut water, mineral & sparkling water, tea & vegetable juice.  You can also have Larabars or other fruit/seed/nut bars but since one of our biggest goals is to avoid all added sugar & preservative, read your labels carefully!

 

Our goal with this 21-Days is to eliminate the foods that cause unhealthy cravings & habits, disrupt our metabolism, damage our digestive tract and burden our immune system.  After this 21-Days we will all pay more attention to what impacts our cravings, moods, energy levels, sleep, digestion, etc.

 

We are going to make a lot more of our foods...such as mayonnaise, salad dressings, BBQ sauce, ketchup, ranch dressing, tomato sauce and more.  We are also going to learn some awesome cooking tips and ways to prepare food with a lot of flavor! 

 

Breakfasts have the least variety, at least if you are a traditional breakfast eater.  The Whole30 book recommends trying non-traditional foods for breakfasts like protein salads, leftover meatballs & mashed cauliflower or leftover BBQ ribs.  I for one am a more traditional breakfast kind of gal, so if that means more eggs, then I think I can handle that for 21 days.  There are worse things, right?!

 

Attached are recipes and food photos for Week One.  There are 5 breakfast options so you can have one per day, or make extra one day and have it the next.  For lunches and dinners I am including a few more of each so you can choose what is best for you and your family.  Yes, everyone can eat the same thing - this plan is designed for anyone and is not intended for you to prepare something different for yourself than the rest of the family!

 

Breakfasts (add some fruit to all if you want!):

Kitchen Sink Scrambled Eggs

Southwest Scrambled Eggs

Spinach Frittata

Diner Breakfast: eggs, sausage & home fries

Seared Salmon Benedict

 

Lunches & Dinners

Mexican Tuna Boats & Gazpacho

Roasted beet, orange & avocado salad with grilled shrimp or chicken

Sauteed Kale with almonds and grilled chicken or salmon

Burgers

Chicken Primavera with spaghetti squash or zucchini noodles

Romesco Shrimp with zucchini noodles

Pulled Pork Carnitas with Cauliflower Rice

Stuffed Peppers with Ratatouille

Braised Beef Brisket with pan roasted brussel sprouts and squash

 

One thing to keep in mind with this program is you can also create your own recipes.  You are basically pairing 8-10 ounces of protein with vegetables, fruits (2-4 per day) and a fat (oil, avocado, nuts except peanuts, olives, coconut milk).  So just make your own meal out of what you have on hand if you need to.  The key is to avoid additives, preservatives and go fresh when you can.  These recipes offer you some different ideas than what you may have had before. 

 

If there is a recipe you have a question about, or you need more detail, let me know!  Post on our Facebook page or send me a message.  You can text me at 316-371-9020 as well!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

21-Day Summer Slim Down Challenge Group Option 3!

I'm excited to have heard from so many people about this Challenge! I have some takers for both Options 1 & 2, and some I am still waiting to hear from. Now most of you who are considering Option 2 asked me to help you put together a 21-day workout program as I mentioned in the description. I'm excited about that but there were way more of you who asked for that than I anticipated! So I have another Option for you to consider that I didn't think of when I came up with the Challenge. 
 

Option 3: Even though the package deal is better financially if you want both the program and Shakeology, you can also purchase just the 21-Day Fix program for $60 plus shipping. You get the workouts, the portion control containers and the menu guide. I highly recommend adding Shakeology to your nutrition, but if that's not something you want to do right now, then perhaps the program itself is what you need. Many of you have told me that you struggle with portion control, and this is a great way to see how much of different foods you should eat. And it comes with a menu plan to help you plan.

Think about it and message me!

21-Day Summer Slim Down Challenge Group!

So we are well into summer and I hope you are having a great time with your summer activities!  And, I hope you haven't been neglecting your fitness :).  Whether you have or haven't, you are invited to participate in my 21-Day Summer Slim Down Challenge Group! The group is designed to motivate you & help you keep your commitment to a healthier lifestyle. Because summertime schedules can prevent you from making it to the gym or to your group workout, this Challenge allows you to keep up your workouts at home or even when on vacation.

There are two ways to participate...

Option 1: Try the 21-Day Fix workout & nutrition program which offers daily workout...s, a portion-control nutrition system, a bag of Shakeology AND a whole lot of support and motivation from me to help you succeed smile emoticon. Many people have asked me about this program, and this is a chance for you to try it with some partners! Regarding Shakeology, there are a variety of flavors but my personal favorite is the chocolate - I have included it in my diet for over 6 years!

Option 2: Participate in the Group Challenge by doing your own workouts for 21 days. You'll still get the motivation and support of the group, but it will be up to you to maintain a workout program for 21 days. If you need assistance in putting together a personalized 21-day workout program let me know that too.

Here is a link to some additional information on the 21-Day Fix:
21-Day Fix Challenge Group Promotion: $140
https://www.teambeachbody.com/…/…/-/bbcheckout/challengepack

A video on the program is available at: http://www.teambeachbody.com/showcase/…/3124709772001/33616…

Lastly, if you want to know more about Shakeology, go to http://www.shakeology.com/en_US/?sn=jenniemann

There's no fee to be involved in this group, and no cash prizes will be awarded. It's more about motivation and support to help you in your quest for a healthier lifestyle!

So...once you decide if you are going to participate send me a message and we'll get rolling! Program dates are July 27-August 16 in order to give you time to familiarize yourself with the programs & decide what you want to do. After you confirm your participation, I'll give you a few things to do to prepare for the kickoff day!!

This is primarily a Facebook group, although if you aren't a Facebook user, I will also be posting each day's motivational tips on this blog.  Take a look!

Today's Tip: Are you ready for the next Core Living Fitness Challenge??

It's time for the 2nd Core Living Fitness Challenge!! 

What it is:
A 6-week challenge that will help get you ready for summer!!  Even though you will be competing against other participants for prize money, this challenge is centered around YOU and YOUR individual goals.  Here's how it works: Each participant will set one overall goal for the 6-week time frame, and submit it to me for approval.  I will then work with each participant to set weekly "mini-goals" to help achieve their main goal. Participants will receive weekly check-in emails with progress updates and the following week's mini-goals. Each participant will receive points for achieving their weekly goals.

What are the dates?
April 21 - May 31
Must confirm participation and submit 6-week goal to me by 10am Tuesday, April 21!! By the end of that day you will receive your first week's mini goals.  The sooner you confirm your participation the sooner you can see what your goals will be to get started!

Do I have to be a Core Living client to participate?
No!  This program is open to anyone.  It doesn't even matter where you live - anyone can sign up to participate. 

Is there a cost?
Yes, it is $35 per participant. Everyone will receive weekly emails that include tracking of your goals and a report of your progress. Even though you are working toward your own individual goals, you will be able to compare your progress to others in the contest each week.

How to sign-up:
Email or text me and let me know you are ready to sign up.  We will arrange for payment, confirm your overall goal and start setting your first week's mini-goals!

What is involved:
Each week you will receive an email reminder of your overall goal, as well as your weekly goals.  Participants will need to respond with their agreement to that week's goals, as well as a report on their progress that week.  Instructions on how to respond will be included in the email.

How do I get points?:
Each week participants will receive one point for...
- Every mini-goal achieved that week (everyone will have the same amount of mini goals)
- Every day that you drink 80 oz. of water (yes, I feel like this is very important!)
- Every workout of at least 30 minutes completed each week (you will need to provide details on the workout completed)

Don't want to do this alone?  Team up with one or two others for motivation and to keep each other accountable! Each person on a team will be asked to contribute an additional $5 and the winning team will split the pot.  Points will still be awarded individually, but you'll also have a chance to win more cash through your team. 

Questions?  Email me at jj_niemann@hotmail.com or call/text 316-371-9020.