February 28, 2017
- 2 cups of cauliflower florets, about 8 ounces
- 1 cup low sodium chicken broth
- 8 ounces whole grain or gluten free fettuccine pasta
- 1 teaspoon extra-virgin olive oil
- 2 cloves garlic, minced
- 1/2 cup low fat evaporated milk
- Kosher salt and freshly ground pepper
- 3/4 cup frozen petite peas, thawed (4 ounces)
- 1/4 cup grated Parmesan cheese
- 1 tablespoon unsalted butter
- 1 tablespoon chopped fresh parsley, plus extra for garnish
- 1 1/2 teaspoons finely grated lemon zest
- Put the cauliflower, broth and 1 cup water in a small pot; bring to a boil over medium-high heat. Adjust the heat to maintain a simmer and cook until the cauliflower is very soft, 25-30 minutes. Remove from the heat and cool 5 minutes. Carefully puree cauliflower and all the liquid in a blender until very smooth; set aside.
- Meanwhile, bring a large pot of salted water to a boil and cook the pasta until al dente, 8 minutes. Drain well, reserving about 1 cup pasta cooking water.
- Heat the oil in a large skillet over medium heat. Add the garlic and cook until fragrant, about 30 seconds. Add the cauliflower puree and evaporated milk and bring to a simmer. Cook until slightly thickened, 5 minutes and season with salt and pepper. Stir in the peas until heated through, 2 minutes. Toss in the cooked pasta, Parmesan cheese and about 1/2 cup of pasta water until the noodles are coated but the sauce is still loose. Remove from the heat and toss in the butter, chopped parsley, and lemon zest. (If the sauce seems thick, adjust the consistency with the remaining pasta water). Serve immediately sprinkled with chopped parsley.
March 31, 2016
After talking about Intermitting Fasting (IF) last week in our video, I just wanted to share with everyone some of the things I have learned about it and how I’m using it to get back to where I want to be, from a body image standpoint.
First off, this is not for everyone, and I would do your research to make sure this is right for you, we are not experts but just sharing with you what we have learned and what we do. If you have any questions or concerns, you should consult a medical professional. With that being said, here’s what I found, I love me some research! I started reading the pros and cons of IF and the health benefits, yes I said health benefits and a lot of the information I’m going to share is from the book “The Wild Diet” by Abel James. For those that are not familiar with Abel, he was one of the trainers on the ABC show, “My Diet is Better than Yours” that aired for four weeks in January 2016. Shaun T was the host of that show, so you know we had to watch. Shaun became friends with him and thought highly of him, so we were like, “Ok if Shaun likes him, he’s probably a smart guy.”
Abel talks a lot about fasting and IF in particular, I was immediately interested in his plan because it sounded like something I could do without starving myself and you get to eat MEAT!!!!! So far from his book I have learned a lot about food and ingredients in food, which can be a later blog post, but here’s what he says about fasting. He also warns that it is not for everyone, but if you want to try it, you should. Most people are trained to eat breakfast, snack, lunch, snack, dinner and sometimes a bedtime snack. Abel teaches you how eating a “feast” at dinner, with dinner being your largest meal, and not eating again for 16 hours helps your body burn fat, build lean muscle and help you function better. So if you eat at 7 pm, you would not eat again until 11 am the next day, if you eat at 8 pm you would eat at 12 pm the next day, you get the point. In that 16 hours of “fasting” your body taps into growth hormones, which boost your metabolism, build muscle, and slows aging. You sleep through most of the 16 hours, so it makes it a little easier. It’s ok to have coffee in the morning but you’re supposed to watch what you put in your coffee, the added sugar and creamer are not doing you any favors. We use stevia and some research we found says you can use a little bit of creamer but not much. Abel recommends whole fat creamer or raw butter. Todd and I like the stevia or whole fat creamer (but again, not much!). Make lunch your first meal with fresh vegetables, fruit, nuts and healthy fats and then have your “feast” at dinner with protein, carbs and veggies and then fruit for dessert. Basically during the 8 hour period, you’re getting your 2-3 meals in for the day.
I have been fasting for the 16 hour period and the first few days were an adjustment. You have to listen to your body if your stomach is just growling, drink some water, but if you start to feel light-headed or dizzy, and brain fog sets in, then you might want to eat a small snack like fruit or nuts until you get used to fasting. If you have a bad sugar addiction, you may want to ween yourself off the sugar some before you start, or Abel says you could have a rough adjustment.
After the 16 hours is up and I’m in my “eating window”, I’ve been using the 21 Day Fix portion containers to plan out my meals and food categories, that way everything stays simple. I am not afraid to eat my carbs (2 yellow containers for me) at my evening “feast” because I will sleep better and it will give me the fuel to make it 16 hours until my next meal. We were always told, and I repeated to a lot of you, that you shouldn’t eat carbs (or your yellow containers) at dinner, well with IF, that’s not true. You need the carbs to get you through the next 16 hours. What we’ve found in Abel’s book is that your body actually burns what you ate for dinner the night before, in the morning the next day for energy. He says people always thing Breakfast is what gets you going, but he says “not true”. According to him, whatever you eat, your body doesn’t actually use for energy for 6-8 hours. So the breakfast you are eating now, isn’t burned off until later in the afternoon or end of the workday. The 16 hour fast, causes your body to use fat and what’s in storage for energy and uses the “feast” from the night before for energy.
I have also been working out during my 16 hour fast (usually in the morning) which helps drop fat as quick as possible, boost production, gain muscle and improve recovery. So you could try working out in the morning, cutting out breakfast and start with lunch and see what happens. Abel talks about how it’s good to eat your first meal right after you workout, so on days when I’m home, I try to workout later in the 16-hour window and then eat. I think Todd and I were both nervous about working out on an empty stomach and having the energy to do it, but so far it’s been great. You are allowed to use your pre-workout, so that helps!
So far, I am down 3 pounds, but most importantly my waist is getting smaller. If you watched the video, I did where I talk about my body image issues that’s where I struggle, in my mid-section and I already see results there. Todd and I both are, the bloating is gone and gone quickly. We’re very conscious of what we eat during our 8 hours, and yes we do have dessert sometimes, in fact, we pretty much do 85/15 or 90/10 during those 8 hours, and so far the results are good.
That’s it for today; we’ll keep posting and talking about this as we learn more and see more results. I’m also going to blog about what I’ve learned from Abel about food and what we’re now buying and not buying anymore.
November 18, 2015
People always ask us what our weeks are like, well here you go. Here is our week in review for November 8th, 2015.
November 11, 2015
People always ask us what our weeks are like, well here you go. A new feature we call “Week in Review”.
March 5, 2014
Official Week 2 Results From Our Test Group
So here’s the blogs from our Test Group after Week 2 of the 21 Day Fix:
Week 2 of the 21 Day Fix was a little easier, but I had a long and busy week and wasn’t able to eat all the proper foods and portions. But I did not eat the bad foods! I kept up with the workouts and some of them were a little easier. I’m having trouble with push-ups and planks because I have a sore shoulder, but I still managed some modifications. I am still loving this program and even tho I only lost 1 lb , I did manage to lose 5.5 inches total . 21 Day fix is for real. Ready for week 3!
Week 2 has gone by so fast! I love the Facebook group because it keeps me consistent. The nutrition portion gets easier as I am beginning to be able to notice how much food would fit in one container and am able to recognize when there is too much food on my plate. I am also able to make my way through the workouts a bit easier. I am able to breath and hold longer (especially the planks in the Pilates Fix video). I can see a significant difference with my body not only in the mirror, but just how my clothes fit me (my jeans are not nearly as tight!)
After week two of the 21 Day Fix, I am at the lowest weight I’ve been since college. I’ve lost 7.2 lbs since Day 1. My stomach is starting to look flat and I have a lot more energy now. I need to strengthen my shoulders more because they are still a little sore. I love doing Yoga at the end of the week, it really helps stretch everything back out.
After the first week, I went out and bought a bunch of meat and veggies in bulk. In week two, I was able to plan my meals out much easier because all the food was already cooked and ready to eat. I had days when I skipped a meal or two, which I’m going to strive to fix in the final week. Also, I think I may double up with 10-Minute Abs this week. Let’s do this!
Week 2 started off great but by the weekend life gets in the way sometimes and we had to make a trip out of town for a funeral. Like all funerals with family, there is a LOT of food involved. We actually went to the store and bought veggies and other items to try to stay on track. I was tempted of course and did cheat a little. I tried to drink more water so I wasn’t as tempted. I did not get to workout on Friday but did doubles on Saturday. Sunday was suppose to be yoga but did doubles again with a P90X One on One and the Cardio Fix workout from our 21 Day fix. Overall I feel pretty good about the week considering the circumstances. Going to push hard going into week 3. Going into week 3, I’m down almost 3.4lbs and .8% body fat!
February 24, 2014
Official Week 1 Results From Our Test Group!
So we officially wrapped up week 1 of the 21 Day Fix and here are the numbers so far!
Week one of 21 Day Fix was an exciting and interesting one. To begin, I had to figure out what foods from the list I liked well enough to eat the right portions of. That part wasn’t too bad. The worst part was getting on schedule to eat all the food. The containers seem small, but it is a lot of food. I managed to stick with the right foods, but a couple of days I did not eat it all. I guess I ran out the time and didn’t want to eat too late.
As far as the workouts, I can say they were not easy. None of them. Right now I can’t say that I have a favorite because they all are good. But my least favorite and the one I struggled with the most was Yoga Fix. I’m really not a Yoga person.
After week 1, I lost 6lbs and 2 3/4 ins. I am a little disappointed in the inches category because I wanted to lose more, but hopefully it will show after week 2 because I will work even harder. What I like most and what would be my selling point is being able to control your food portions. That has always been a struggle for me. I really enjoy this program and I am already looking forward to my second round.
AFTER 1 WEEK: weight: 155.4 lns; 27.2%fat, 54.4%water; Arms R&L: 12″ Thighs: 25.5″ Hips: 40″ waist: 32″
Regardless, I feel soooo much better, even noticing my pant fitting better! I am happier though today, since I can still feel some of the soreness from the workouts as well as I can breath better! My sides are still a little sore from the Dirty 30 side weight lifts.
RESULTS: weight change: lost 6.2 lbs, Arms: lost 1″ each, Thighs: lost .5″ each, Hips & waist -I need to re-measure to make sure I’m doing it right.
LOVE the FB group!! Keeps me motivated and accountable! Plus great to see what others come up with for creating meals and how they handle to day to day social settings for going out to eat!!
One week down, and I’ve already lost 6 lbs! I can’t believe the results that I’m seeing after only one week. The workouts are not too difficult but boy do they make you sweat in only 30 minutes a day! I feel young. I feel fresh. I feel like a new person. I’ve struggled a little with the portion control though, especially over the weekend. It’s hard when you’re going out with friends, but I came through! I’m glad this program color-codes your meals for you, it makes it much easier to follow. Who knew a slight change to my eating habits would make such a difference? Looking forward to week 2!
After week one of the 21 Day Fix I am shocked at the results I am getting. I have currently lost 2 lbs. but I noticed by day 2 my stomach was less bloated than it normally is. My stomach felt really flat by Saturday and I decided to measure around my waist and hips and I was amazed just in 6 days that I had already lost 3 inches off my waist and 2 inches off my hips. Before that, I was starting to get a little discouraged because the scales stayed the same for 4 days. I realized that you don’t have to always go by the scales and that even though the scales may not be moving you are still making progress in inches.
As far as the food goes by, day 3 it was pretty easy to keep up with how many containers I had for the day. I start my day off with Shakeology mixed with ice water and an orange container of ground flax seed. I eat my purple container with fruit at breakfast also. I’m allowed 1 orange container so I get that out of the way in the morning. Shakeology is considered a protein which is the red container. I usually eat the purple container filled with blackberries, strawberries or cut up apples. That normally holds me until about 10:30 am and then I will have a snack which consist of fresh carrots or cucumbers which is the green container for vegetables. I fill the blue container with hummus and eat the veggies with the hummus. At lunch time I do 2 more proteins (red) a green if I did not do it for a snack and my carbs which are 2 yellow containers for me. As an afternoon snack I will have my last serving of fruit. All that is left for the evening is 1 more protein (red) and 2 more veggies (green). I will have the teaspoons thoughout the day when I get a little hungry which consist of natural peanut butter.
I have had fun with the water because I fill up 2 bottles (33oz each) of filtered water in the morning and I use the same cup and refill it from the bigger bottles. I have enjoyed my water with mint, lemons and limes and tangerine and mint. It has made drinking that much water more enjoyable.
I realized before doing the 21 Day Fix that I ate decent but I don’t think I ate ENOUGH of the food that was good for me. I have always had a sweet tooth and my excuse was “oh, I can eat that because I just worked out for an hour”. So I was spinning my wheels and was not seeing any progress. As far as my sweet tooth goes while doing the Fix a couple of times this past week I have had a quarter size amount of semi-sweet chocolate chips, that’s it. It is enough to hit the spot. I’m so committed to this program and I really don’t want to cheat.
As far as the workouts go they are great. I feel it in my abs after every workout. It is hard enough for someone who is used to working out but with the modifier in the workouts it makes it easier if this is a beginner program for you. So far so good. Excited what the end of week 2 will bring.
We have 21 Day Fix Challenge Groups about to start, if you’re interested in joining us, contact us today and we’ll get you all the information that you will need! Or if you’re ready to take the leap of faith, then just click here and then click Challenge Packs. Make sure you reach out to us after the order is placed to make sure you get your surprise gift from us!
January 9, 2014
Finally! A Program For You, The “3 Week-er”
We hear from a lot of people that they need a short fix. Maybe you waited til the last minute to get in shape for that beach trip, wedding or reunion. Maybe you started a New Years Resolution to get in shape and it lasted for a week or so and then you quit because it was too much or too long of a process.
Well now you’re in luck! The 21 Day Fix may just be for you. 21 Day Fix launched on February 3, it is THE fitness and nutrition program to help you lose up to 15 pounds in 21 days. Each workout is approximately 30 minutes a day, 7 days a week.
The unique nutrition plan uses specifically portioned food storage containers that eliminate the guesswork from portion control – no weighing, measuring, or counting calories, carbs or points. If it fits in the container, you can eat it. And you’ll lose weight. When eaten in the right quantities, there are no foods that are off limits. In the video below you’ll see a lady who at 71 repeated the program back to back and lost 45 lbs! She also had the LONGEST plank hold in the test group at 9 minutes! That’s crazy!
Autumn is a single mom, she understands the busy life schedule that most of us have, so she designed a program that’s simple to follow and easy to control your portion controls, no counting calories, no complicated plans, if it fits you eat it. Check out this video for a quick tease.
Who Should Buy 21 Day Fix?
Everyone can do 21 Day Fix and get great results. Each workout has a modifier to show easier moves. The test groups included fit people as well as people with 100+ pounds to lose, to be sure that anyone could be successful with this program. To make it even easier to introduce 21 Day Fix to customers, Coaches can take advantage of the Team Beachbody Network exclusive offer listed below.
The Challenge Pack is an amazing deal at $160 with $2 for shipping, 1 bag of Shakeology, FREE Club Membership for 30 days and much more! All programs bought through NC Fit Club will receive the free bonus workout Plyo Fix featured in the video below. You also have a 60 day money back guarantee.
Questions and Answers
|Which kit is included in the Challenge Pack?||The 21 Day Fix Base Kit is included.|
|How long are the workouts?||Approximately 30 minutes each.|
|What is the workout schedule?||One 30-minute workout each day for 21 days.|
|What is included with the container set?||7 color-coded containers + a Shakeology shaker cup.|
|What is the size of each container?||The Fix is designed to make portion-control easy, so we color-coded the containers so you wouldn’t have to count ounces. The exact ounce size of each container is proprietary information to Beachbody.|
|Can a 2nd set of containers be purchased separately?||Yes, see below in the ‘Kit Details’ for the price.|
|What is included in the Base & Ultimate Kits?||see below|
|What equipment is required or recommended?||Recommended Equipment: Yoga Mat or Beachbody miniMAT are helpful but not required.Required Equipment: Dumbbells or a resistance band are used in some of the workouts.|
|Can the Eating Plan be done on its’ own?||For best results, the eating & workout plan is essential.|
|Why can’t other containers be used?||Few, if any, containers come in the sizes required.|
|Can I eat out at restaurants during the Fix?||Yes, the Eating Plan includes a Restaurant Guide.|
|What does “no off-limit foods” mean?||Treats (like desert & Wine) are incorporated, not off limits.|
What Are the Base Kit and Ultimate Kit?
|21 Day Fix Essentials (Base) Kit
30-day money back guaranteeFree Gifts
Start Here Guide with Workout Calendar
3-Day Quick Fix**
24/7 Online Support**Work Outs
7 workouts on 2 DVDs (VHS not available)
Dirty 30 workout**
Total Body Cardio Fix
**Free Gifts with purchase to keep
|21 Day Fix Ultimate Kit
30-day money back guaranteeFree Gifts
Start Here Guide with Workout Calendar
3-Day Quick Fix**
24/7 Online Support**
Insulated Tote BagWork Outs
7 workouts on 2 DVDs (VHS not available)
Dirty 30 workout**
Total Body Cardio Fix
Pricing: (Retail, Club and Coach Prices, Left to Right)
|Essential (Base) Kit**||$59.85||$53.87||$44.89|
|Ultimate DVD Kit||$29.85||$26.87||$22.39|
|Plyo Fix Workout||$19.95||$17.96||$14.96|
|Extra Set of Containers – 7pc||$17.85||$16.07||$13.39|
|Challenge Pack Details||Shipping|
|Challenge Pack **||$160||$2.00|
Challenge Group With Us!
So now that you’ve checked it out, we’d like you to join these ladies (and one guy not pictured) as we go on the journey with you. From the left to right: Dee turns 50 this year and wants to see what it will do for her, Alisha has a cruise in March and wants to get “cruise ready” and Kristen wants to see how much weight she can lose after the holidays. Not pictured is Chris, a guy who is athletic but wants to tone and feels like this will give him the discipline he needs.
We’ll put you in a private Facebook group for daily support, you’ll have our cell phone numbers if you have any questions and together, over the 3 week journey, we will be with you every step of the way to see what kind of crazy success you can get in just 3 weeks! We may even pay you for your results and share your story with the world. Beachbody may as well! Trust me, they have bigger pockets than us, but if we both use your story, double win for you.
The program will be available on February 3rd. Our goal is to start the group on February 10th. The price for just the base kit is $59.85, the Challenge Pack (includes a month’s supply of Shakeology and 30 days of the Club Membership for free) is $160.
We may even have some cool giveaways!