Junk food is literally that, empty calories of energy that provide little nutritional value and usually are stored as fat. Yet junk food is irresistible and for good reason – companies spend tens of millions engineering it to be that way. It’s almost evil. Click below to get super educated on this matter. Thanks Josh and Chuck for letting us all know what’s up! All of the links for what is discussed in this episode are below the download link.
3 Steps for Successful 21 Day Fix Meal Planning (a reblog from TB3)
author: Amanda Meixner
“When it comes to being healthy and fit, it’s not just about what you do in the gym. It’s really about what you do in the kitchen.” – Autumn Calabrese.
Planning your 21 Day Fix meals may seem a bit daunting at first, especially if you’re new to healthy ingredients or portion control, but with a little practice, you will see just how easy it can be to get your clean eating on track. Below are step-by-step instructions for planning your meals and some pro tips on healthy eating.
1. Calculate Your Calorie Level and Daily Container Count
Whether you are trying to lose weight, maintain weight, or gain weight, calculating your proper daily calorie goal is essential to reaching your goals. Here’s how:
1. Multiply your current weight in pounds x 11. This number is your Caloric Baseline.
2. Add 400 (The Fix Calorie Burn) to your Caloric Baseline. The resulting number represents your Caloric Needs to maintain your weight.
3. Subtract 750 (the caloric deficit) from your Caloric Needs. This number is the Caloric Target you should eat to lose weight.
Using your 21 Day Fix Eating Plan Guide, look up the corresponding container count on page 15. Your calorie bracket will determine how many containers of each color you should eat each day.
Here’s an example using a 150-pound person who would like to lose weight.
1. 150 x 11 = 1650 (Caloric Baseline)
2. 1650 + 400 = 2050 (Caloric Needs to maintain weight)
3. 2050 – 750 = 1300 (Caloric Target to lose weight)
Note: If your Caloric Target is less than 1,200, round up to 1,200. If it’s more than 2,300, round down to 2,300. If you are trying to gain weight, add 750 instead of subtracting 750.
2. Write Down A Sample Day of Meals
Now it’s time to start planning. Go to the food lists on pages 24-39. Read through the choices and mark down some of your favorites under every container. Then, using
this meal planner, plan a sample day. Think about what types of food you would like to have at each meal and include some of your favorite healthy snacks. Don’t be afraid to keep it simple.
Pro Tip: Choose most of your foods from selections near the top of the list as they are more nutritionally beneficial. Here is a sample day prepared by our Social Media Specialist, Amanda Meixner, who follows the 21 Day Fix Eating Plan.
Before you move on to the next step, think about what you would like to eat for the next 3-5 days. Do you want to eat the same thing for breakfast each day, or do you want to switch it up? What about your snacks, lunches, and dinners? Do you have time to cook meals, or would you prefer to eat simply? Write down the variations you’d like, which “free foods” you’d like to add (page 37) and any treats you’d like to substitute for a yellow or orange container this week (page 38 & 39).
3. Make a Grocery List
Set yourself up for success by writing out your grocery list and sticking to it. Base your list on the foods you chose for the next 3-5 days. It’s okay to buy a surplus of these foods so that you have a little extra on hand, but try to stick to the amounts that match your calorie level. Remember that one green container holds about 1 cup or more of vegetables, and that a serving of protein is about 4 ounces (before cooking). If you plan to eat 4 red containers of boneless, skinless chicken breast over the next few days, you would buy 1 pound of chicken. Click the image below to download your Fix-friendly grocery list.
10 Time-Saving Tips
- Buy pre-cooked chicken breast or fish from the deli section.
- Choose canned tuna for quick meals.
- Buy pre-cut vegetables. (Just make sure nothing is added to it!)
- Hard-boil several eggs at once for quick, high-protein snacks or to add to salads. Here are our tips on how to cook perfect hard-boiled eggs.
- Bake all of your sweet potatoes at once.
- Pre-cook enough quinoa or brown rice for the week.
- Chop all carrots, cucumber, bell peppers, etc. at once for healthy snacks and ready toppings for salads.
- Mornings can be hectic. Have your breakfast ready to go by prepping a large batch of oatmeal or these simple egg cups.
- Stock up on berries or fruits that don’t need to be cut like apples, oranges, and bananas.
- Raw, unsalted nuts make a great, portable snack.
You can’t make any decisions about how to live without deciding how you want to die. Some people will find this to be a bit morbid, but it really isn’t once you understand. This is a foundational issue in Shaolin philosophy and martial arts. This principal we are talking about here is Karma.
Most people misunderstand Karma. They believe that Karma is a mystical force that screws people over for being jerks, and this is not true. Childish and not true. Karma is neither positive or negative. Karma is the consequence for action. All actions have Karma. If you push a child on a swing they will come back to you. This is Karma.
So what does this have to do with death? Glad you asked! I am going to assume that everyone reading this wants to die the same way, old, healthy, and without trauma. We all want to just fade out softly, right? So what do we have to do to make that our Karma?
Think Well – A negative attitude, or bad finding will kill you earlier than you’d expect
Eat Well – If you fill your body with poison you will die
Drink Well – Clean water (no flavorings or other additives) and tea
Sleep Well – 7-8 hours of sleep a night no exceptions
Move/Breathe Well – Exercise and a daily Qigong/Yoga practice will extend your life
Here is to long life!
Just an update for those of you who are following my 1st hall training with T25. I had to take two weeks off due to illness and an injury that was not T25 related (word to the wise wear a cup even when working with kids.) an now I am restarting with week 1. In my two weeks off I gained back the 3 pounds I had lost because dieting during an illness if not done correctly can prolong your illness. I don’t know how to properly diet, and needed to get better ASAP so I refused to put any of my meals in MyFitnessPal and just ate what I felt I needed.
Now that spring has sprung I will have many more opportunities to exercise. Just yesterday I walked to and from the kwoon. That is 6 miles round trip! I am really excited to have winter behind us.
What is your favorite springtime activity? Let me know in the comments!
In my last post we talked food, protein, and supplements. Due to my finances, I really can’t afford to buy fresh veggies. Well ok that’s not totally true, I can’t afford to buy fresh veggies knowing that they may go bad before I can eat them. So my partner and I put some resources into powdered food. We had been using powdered milk for a long time, it doesn’t go bad and makes decent tasting milk. Note I said decent not Fantastic. She doesn’t really drink it a lot and I have trouble digesting it so powdered was the way to go for us.
With this prior success we decided to buy a lot of different powdered foods. We have kale, spinach, butter, yogurt, 2 different cheeses, peanut butter, banana, lemon powder, brown gravy, eggs and even whipped cream. many of these have been used in recovery shakes that my partner has concocted. ok before anyone pukes on their screen the cheese, butter, gravy, and eggs are not going to show up. I’m still hoping one of them will have whipped cream on top 🙂
To make these more filling we did go and buy some frozen fruit for a little bio mass. here are some example recipes, we have used. Remember these are all still in Beta so you may not like some of them because I know I sure didn’t 🙂
Here are two examples that are 2 servings each
2 scoops of whey protein
3/4 cup rice milk
1 tbs banana powder
11 g sugar
1 cup mixed berries
8 oz water
1 tsp spinach powder
1 tsp lemon powder
2 tsp yogurt powder
1/2 cup rice milk
1.5 cups mixed berries
2 tsp sugar
8 oz of water