Fix APPROVED, Healthy Avocado Dressing

I LOVE a good salad, especially when I'm on a meal plan requiring lots of veggie intake- like the container system that's a part of the 21 Day Fix, Hammer & Chisel and even similar to that of 22 Minute Hard Corps (releasing March of 2016).

HOWEVER, I do most definitely get tired of just using a simple vinegar or vinaigrette day in and day out.. I mean, I'm a recovering Ranch-aholic, y'all.. #thestruggleisreal

Fortunately, this recipe came in my 21 Day Fix meal plan/cookbook and I'm sharing it today with YOU as a tried and true delicious concoction!

What the portion fix meal plan refers to as Creamy Herb Dressing, I refer to as a Healthy Avocado Greek Yogurt dressing because of the star players in this mash up.

Ingredients:

1/2 C Plain Greek Yogurt

1 Ripened Avocado

3 Tsp Lemon Juice

1/4 C EVOO

S&P

Dried OR Fresh Herbs

(all I had was dill, tarragon, garlic, parsley & basil)

Instructions:

Combine all ingredients but olive oil in blender and blend until smooth. Slowly add in EVOO until you achieve creamy consistency. And that's it.. really, y'all!

This recipe makes about 10+ servings and if you're following a meal plan using the color coded container system I mentioned above, one serving is considered an ORANGE container.

I put this on top of a salad yesterday with grilled chicken, mixed greens, organic salsa and shredded cheese & it was just UH-mazing.

FYI: If you have avocados at home to make this dressing, but they aren't ripe yet... hop on over to THIS post where I explain HOW to ripen those puppies up asap!

Oh Hey, Moringa

According to this article, there's a new superfood in town

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Say hello to M o r i n g a !

{link HERE}

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This kind of information intrigues me, because I like to stay educated in my knowledge of nutrition & over all wellness. When I popped open this link though, it seems that I've already been on this "next superfood" train every day for about 13 months now! The kicker is, my daily dose of moringa is usually chocolate frosty flavored :)

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So what the big deal with this stuff???

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<> TWICE the protein of yogurt

<> THREE times the potassium of bananas

<> FOUR times the calcium of milk, ounce for ounce 

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"Ayurvedic medicine has called on the healing power of the "miracle tree" for hundreds of years, for more than 300 ailments."

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Do you know how many times I've been ailing the past 13 months?  Nada.

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13 months consisting of a 7 month deployment, strenuous exercise programs, travel, holidays, plane rides, selling a house solo, stresses of starting a brand new business, moving 15 hours & just life in general... I've had a secret weapon {besides, Jesus y'all!}

.

So you can go snag your moringa now, or you can consume it daily with about 70 other superfoods in one glass... of shakeology..

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Read about mine and my hubby's experience with shakeology here.

Or maybe pop over this way to try it risk-free for 30 days!

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Happy Super-Fooding!

XO, Linz

Tiny Kitchen Diaries: Food Prep Sneak Peek

So my hubby and I have been in a mega state of transition the past couple of months. Let me paint a picture for you::

He came home from a 7 month deployment

We renovated for a week straight (after spending only one day together)

Listed our home for sale- under contract in 3 days.

Traveled for about 2.5 weeks+ to see family

House contract fell through

Hubby left for another month on the day our AC broke (womp womp- typical murphy's law)

I showed house alone (with two giant pups) for 3 weeks before getting another contract on it

Hubby came home and we packed/moved out in a week

whirlwind..--> PHEW. glad that's over!

welllllll almost.

We then moved into a hotel room where we are currently residing for 27 days, while my hubby completes a month long, strenuous & extremely time consuming work process; however, it's over next Wednesday and we get to FINALLY move to the sunshine state.

#hallelujah 

We have been waiting 6 years for the chance to be closer to my family, soak up some beach rays and just relax down south for a few years of deployment-free bliss!

Reminding myself of ^^^ makes this temporary madness all worth it. Plus, I know that one day, these will be stories we share with laughter and maybe a fond memory or two. Oh and honey, there's no one I would rather be doing this all with {insert smoochey face here}.

In the mean time, it's mega entertaining for people to partake in our shenanigans. SO, today I bring you a food prepping sneak peek from my teenie weenie kitchen.

Here's what I've decided is totally doable with two baby burners, one microwave, a couple of super sticky pans & one whacked out spatula!

Breakfasts:

Shakeology /or/ coconut greek yogurt + granola

Lunch:

Shakeology /or/ plain greek yogurt tuna salad with sliced peppers /or/ pre-assembled green salads

Dinner:

Quinoa // Turkey Sausages // Chicken Burgers // Sweet Potatoes // sautéed kale // zucchini + onion stir-fry // steamed broccoli 

Snacks:

cubed pineapple /or/ hard boiled eggs /or/ sliced peppers

Not too shabby, right?

I also snagged strawberries, nectarines, cheese sticks, unsweetened almond milk, fig newtons, KIND bars, granola, pop chips, wheat thins & frozen yogurt + chocolate covered pretzels.

All things considered, we have pretty darn healthy choices for a whole week with a few tasty treats thrown in the mix. And this whole order took me about an hour (had to wash pans in between uses!).

Btw, I spent like $7 on baggies + minimal tupperware to use for our month here. 

__________________________________________________________________________

I hope this inspires you to stay health & grounded in your routine while you're on the go. Hotel living isn't always easy and it's certainly not the most convenient. BUT -> It's totally possible if your goals are important to you!

Need more tips? I'd love to chat!

Find me on Facebook.com/LindseyKollarGhoens

/or/

email me at lindseykollar@yahoo.com

Let me share with you the food guide that rocked my nutritional world.

If you've never heard of shakeology before & want to know why I love to drink it every.single.day for breakfast or lunch, check out my experience HERE. 

For all you beachbody lovers out there:: yes, everything prepped above is 21 Day Fix approved! 

Can't believe I cooked in this kitchen for the last time. Time for a mini glass of wine to celebrate :)

Cheers!

XO

What LINDSEY Eats: A Peek into My 21 Day Fix Food-Genda

As most of you know, I'm a huge advocate of the 21 Day Fix {original & extreme} because of the results I felt and saw in just 3 weeks. Check out my journey HERE.

The secret sauce with this program is the NUTRITION, which is most people's down fall when it comes to achieving results or even maintaining a healthy lifestyle.

Within the 21 Day Fix meal plan, you have your categories, the recommended foods within each category and the appropriate serving size of each. Based on a formula that calculates your caloric needs from your activity level, current weight, etc you will be told how many portions of each food category you should be ingesting on a daily basis.

The gist is: portioned whole foods + shakeology + 30 minute workouts = results

..and it's legit.

So let me show you the food list that I created when I started the 21 Day Fix, which made my life mega easy and straightforward when it came to selecting food items.

On the list- YES. Missing from the list- NO.

I do very well with black and white boundaries, so if you're the same I hope this helps!

After really just a week, I figured out which foods I like the most and what was easiest to prep --> I cook ONCE a week. I believe that if you fail to plan, you plan to fail. My nutrition is no exception. Sundays are my day to prepare & the rest of the week is HEAT & EAT.

From this list, here is what I found myself eating most often.

PROTEINS

Chicken, Ground Turkey, Turkey Burgers, Eggs and Greek Yogurt.. oh my! 

There are so many different ways to season, mix, and prepare these proteins that they just don't get old for me!

*Food Prep Tip:: When selecting meals to cook each week, try to stick with recipes that use the same 2-3 proteins to save $ and time!*

GREEN VEGGIES

Romaine for salads, Snap Peas for a snack or stir fry, Cucumbers to munch on and Roasted Broccoli as a dinner STAPLE. Of course, I might wash and chop carrots, zucchini, onion and tomato too- but you get the gist. These are veggies I can interchange for various meals and use in multiple ways!

FRUIT

I like fruits that can be eaten alone as a snack, mixed into my breakfasts or serving with a nut butter. I also like fruits that don't cost a bunch of money, since I get two large servings every single day. 

CARBS

Oh my precious carbs. Going with HEALTHY options that are a blank canvas: Quinoa, Sweet Potatoes and Steel Cut Oats. I mix my oats in the morning with berries and a side of greek yogurt ALL.THE.TIME. The quinoa can be served plain as a side, mixed with veggies as a salad dish OR serving steamy on top of a bed of greens with taco meat or something! Seriously, y'all.. give quinoa a change. It's SO so good! Lastly are my beloved sweet potatoes. You can microwave and half these bad boys OR cube and roast them for a side. Serving tip: roast cubed sweet potatoes with carrots and top with goat cheese (yellow+green+blue) . HOLY HEAVENS.

Healthy FATS

Avocado, Cheese and Hummus.. need I say more?

SEEDS & DRESSINGS

For my salads, I make my own 21 Day Fix dressings directly from the meal plan! Usually, I make one new dressing each week or two. Instead of getting multiple seeds and nuts on hand, I get a medley of unsalted nuts to use as a snack or to top a salad.

 OILS & Nut BUTTERS

Typically, I cook with olive oil and bake with coconut oil. I also like to blend in a half TSP. of coconut oil into my coffee.. so darn tasty. And the only nut butter I ALWAYS keep stocked is an all natural crunchy peanut butter. I eat it with fruit, on it's own or mixed into my morning oats/greek yogurt.

So I'm guessing you're wondering how the amazing Shakeology fits into this meal plan? Besides perfectly, these are the appropriate categories!

One scoop of shakeology counts as one protein serving. If you like to mix your shakeology with a splash of unsweetened almond milk, it would count as a part of a carb serving.

Seasonings

It's important to me to spice things up a bit, so that the foods I like to eat often don't seem boring and overly redundant. It's amazing how a little cinnamon on apple slices, red pepper flakes on green beans and cumin on ground turkey can make a world of difference. There are TONS of approved spices in the meal plan, as well as fresh herbs. These just so happen to be my favorites.

Condiments

Only because hard boiled eggs are LAME without hot sauce and my turkey burgers would be lonely without dijon.. these are two approved condiments that are ALWAYS stocked in my fridge.

No-Guilt Sweetener

I understand that plain greek yogurt can be a little shocking if you've never eaten it that way before. Sprinkle a little trivia or stevia on top to take the sharp sour edge off. If you're on the traditional 21 Day Fix meal plan, you are allowed to use honey, I believe. On the extreme version's meal plan, this is as good as it gets- and it works for me!

Creative Hydration

Hydration is SO important for anyone, but the way I keep my water intake from becoming dull is with a daily La Croix and with lemon or lime infused water!

Thanks to Autumn Calabrese, the creator of the 21 Day Fix, writing her new cookbook called "FIXATE" (check it out, HERE) I can switch things up even more!

Follow my blog as I cook through some of her new recipes including what's pictured here: Pumpkin Cream Cheese Muffins (1 purple + 1 orange), Pumpkin Pie Energy Bites (1/2 yellow) & Almond Chocolate Protein Squares (1/2 red + 1/2 yellow).

I'd love to answer any of your questions about the program and see if this might be a good fit for you.

Off to get my Plyo Extreme Fix on. Happy Monday, friends!

Lindsey

Blueberry-Oat Yogurt Muffins

Enjoy these moist, warm muffins with sweet, gooey blueberries sweetened oh so lightly & baked to a golden perfection with a melt in your mouth center and crisp top..

*insert SWOON here*

Good ole pinterest comes thru again for this recipe inspiration {from domesticatedacademic.wordpress.com}.

Ingredients:

2 cups all-purpose flour
{I used gluten-free baking flour)

1 cup oats–quick or regular oats

1/4 cup + 1 Tablespoon + 1 teaspoon Truvia Baking Blend

{OR 2/3 cup sugar.. I use truvia}

1 teaspoon baking powder

1 teaspoon baking soda

1/2 teaspoon salt

1 & 1/2 cups honey nonfat Greek yogurt

{I used plain chobani}

2 large eggs, lightly beaten

4 Tablespoons unsalted butter, melted and slightly cooled

1 teaspoon vanilla extract

1 cup fresh blueberries

*if you're feeling spicy, try adding some lemon juice OR ground cinnamon*

Directions:

Heat oven to 350°.

Coat muffin tin with cooking spray or liners.

Combine flour, sugar, oats, baking powder, baking soda and salt in a bowl.

Combine yogurt, eggs, butter, and vanilla in a second bowl.

Fold yogurt mixture into dry mixture; stir to combine completely.

Gently fold in blueberries.

Spoon mixture into muffin tins {don't be afraid to fill them full}.

Be aware that this becomes more of a dough than bater.. see?

Bake until top is golden and springs back when you touch it,  about 25 minutes.. but keep timer and monitor after minute 22-ish.

Bon Appetit! 

xo, linz

Refresh: Day THREE!!

I made it- HALLELUJAH!

I'll tell you what, in three short days I'm feeling pretty darn fabulous. I've truly enjoyed doing this refresh program, but am grateful that it was only three days long, given that this is my first ever cleanse. I can't wait to share with you my results!

Let me walk you through the highlights of my final day.

One of my favorite parts of this program is the requirement of herbal tea throughout the day. I personally am a hot tea lover, so implementing this was no issue for me; I don't, however, make time to drink this on a daily basis. I realize now that I definitely should!

I got a late start on my Saturday, but decided to stay on track with my cleanse.. even if it meant morning tea at 1:30!

Until Saturday afternoon, I had spent nearly the first 36 hours of my cleanse at home- partially because I work from home at the end of the week & also because it was COLD out and I didn't plan to change our of my PJs/slippers.

Despite being out and about, I planned my timeline for the day, packed what I needed to and hit the road. I decided to grace the nail salon for a shellac and Target for a 60 minute "stroll..." I like to think that my hobbies help the economy!

(I felt obligated to share this)

I didn't get a shot of my lunch this day, because I INHALED it as soon as I got home from my errands. My meal consisted of fresh blueberries [YUM], cucumber & hummus with my vanilla fresh shake.

I took my shake on the go while I ran out to take my love muffins for some exercise.

My FINAL refresh meal was another vanilla fresh shake (with lemon) and a veggie steam-fry: broccoli, asparagus, and red pepper cooked in olive oil and water sprinkled with some red pepper flakes! De.Lish.

 I definitely plan to do the refresh again! I feel that it would be something great to do for my body once per quarter. Nothing like a fresh start!

Results tomorrow <3 p="">

Refresh: Day ONE

Before I get into the deets, I'd like to fill you in on what I did before: reviewed program in full, decided to take 3 days off from exercise (to allow my body to use the ingested calories to cleanse my system, rather than using them to rebuild muscles), selected the foods I would eat in advance, made grocery trip & prepped my produce (wash, chop, store).

So I woke up today totally JAZZED to start my refresh-- I think being mentally prepared is important. I started out by coming straight downstairs and drinking a full glass of ice water. Then, I had my first meal within an hour of waking up. My breakfast consisted of Chocolate Shakeology mixed with water (only) and kiwi, which was an approved fruit serving.

About 1.5 hours after my breakfast, it was time for a hot mug of herbal tea: you pick which one you like most.. but go with decaf and don't add sugar.

water.

water.

water.

Another hour later, post tea, I had my fiber sweep that was simply shaken into about 6 ounces of water. Cheers!

By the time lunch rolled around, I was READY to chew on something. At this point, I wasn't starving, but definitely had the munchies. Meal two:  red peppers, hummus and grapes + vanilla fresh shake in ice water.

 ..surprisingly satisfying!

After more water and about 2 hours, I was allowed another mug of herbal tea with a snack (meal 3).

(1 veggie + 1 healthy fat)

No time to get hungry through out the afternoon with the perfectly timed snack!

I waited probably 30 minutes too long for dinner and INHALED my food. My dinner, 4th meal, consisted of sautéed asparagus and almonds with olive oil and lemon juice. I also got to drink another vanilla fresh shake- this time I blended it with a little ice, water, cinnamon and lemon juice! DELISH..

I'm sitting upstairs now in my office with a slight taste for a snack, but I'm not starving.. dragging.. or "hangry" (a term coined by Nate after seeing his wife in a state of angry fueled by hunger.. HA).

I could probably go have another glass of water or some hot tea, but I think bed is calling my name.

Day One: success!

Reboot and Rejuv: 3 Day Cleanse

Although I make the [extremely healthy] choice to drink Shakeology every day, my diet is NOT perfect. I have cheat meals, ingest chocolate on a semi-regular basis and don't cook or eat strictly organic foods.

I also am at a place with my fitness where I do NOT want to plateau. Sometimes, that requires switching things up a bit and surprising the body with a curve ball. 

Because of these facts, I thought I'd do a cleanse. And because of the amazing result photos and stories, I decided to use Beachbody's 3 Day Refresh: 3 days. Plant Based Shakes. Food Included. No Starving. Real Results.. this seemed doable.

My goals: reboot, refuel & rejuvenate.

I remember all of the questions I had when researching this program and how much I appreciated reading about the experience of others. That being said, I will be sure to document my process for anyone that might be interested in trying the refresh in the future.

Okay, so let me educate you on this system. Then, check back here daily for my progress!

What is the Refresh:

"The 3-Day Refresh is a scientifically designed program that helps you fast-track your weight loss, kick-start healthy eating, and get a clean break from bad nutrition habits. 3-Day Refresh is a simple, straightforward program that will help cleanse your body and improve the way you feel— without starving yourself. Unlike juice cleanses or liquid fasts which tend to be high in sugar and low in protein (leaving you feeling weak, hungry, and sluggish), this easy-to-follow program helps support your metabolism while nourishing your vital organs.

For 3 days you’ll follow a program of 3 shakes a day, a fiber drink, plenty of filtered water, plus a wide array of fresh fruits, vegetables, and healthy fats throughout the day to keep your energy and metabolism going. "

Who is it for?

"Maybe you feasted like a king or queen over the weekend, and want get back on track. Perhaps you simply just want to lose that last bit of annoying pudge. Maybe you used to eat healthy but little by little you fell off the wagon and now are ready to climb back on. It’s also possible you’ve never had a healthy diet but you’re finally ready to start. Sometimes you want to quickly drop a few pounds for an upcoming social event. Or perhaps you’re kick-starting a new workout program and want to shift into high gear right away. Or maybe, just maybe, you’re ready for a few days of clean eating just because it’s the right thing to do.

Whatever your “maybe” may be, we all have those times when we want to get our nutrition on track—and that’s what the 3-Day Refresh is all about. This program is the easiest way to break the cycle of bad eating habits while creating new ones, conquer your cravings, flatten your stomach, feel lighter and more energized, sleep more soundly, detoxify your body, and dramatically improve the way you feel—ALL WITHOUT STARVING!** "

When is the best time to start?

"You can use it anytime you need to lose a few pounds quickly. Or kick-start a cleaner diet. Maybe after a long weekend of eating everything in sight. When you want your clothes to fit a little looser. Before, during, or after a workout regimen. You may choose to do it once a month to keep your habits sharp and your body healthy. You can pretty much do the 3-Day Refresh whenever you feel like recharging. "

How does it work?

"For 3 days you’ll have a superfood-packed Shakeology® shake for breakfast along with a fruit option; a Fiber Sweep digestive health drink later in

the morning; a satisfying, high-protein Vanilla Fresh shake for lunch, accompanied by fresh fruit, vegetables, and healthy fat options throughout the afternoon. For dinner, you’ll have another Vanilla Fresh shake along with your choice from a list of delicious, easy-to-prepare dinner recipes. You can also have tea twice a day and as much filtered water as you like (we suggest you drink AT LEAST half your body weight in ounces per day). "

Why THIS over the other options out there?

"Juice cleanses and other popular short-term cleanses provide incomplete nutrition promoting muscle loss instead of fat loss and can cause a rebound due to the lack of adequate protein, low fiber, and/or high sugar levels. Many juice cleanses range from $50–$70 per day, while this

3-day program is only $23 per day for the Complete Kit. It offers a superior nutritional solution and also will serve as a great door opener for purchases of Shakeology and/or the Ultimate Reset®." 

What to expect?

"The 3-Day Refresh is a low-calorie program (about 900 calories a day) but because the shakes and fresh food selections are high in protein and fiber, they will help keep you satiated throughout the day.

Because this program is packed with fiber, if you don’t already have a diet that’s high in fruits, veggies, and whole grains, it’s a good idea to prepare for the 3-Day Refresh by eating a large salad and/or a few servings of fresh veggies throughout the week leading up to it.

If you get a little gas or bloating, this is a sign that you need to up your fiber levels in general. Fiber promotes satiety, balances blood sugar, promotes cardiovascular health, and keeps your digestive tract functioning. If gas is an issue, we’ve highlighted the “low gas-producing” options in the veggie list and dinner recipes in the menu guide.

It’s also incredibly important to stay hydrated during the 3-Day Refresh. Water is the body’s lubricant and is required for every major process.

It keeps your digestion flowing, flushes out toxins, keeps your system balanced, and helps control hunger.

We recommend drinking half your body weight in ounces every day. So, if you weigh 150 pounds, you should be drinking at least 75 ounces of filtered water every day."

Ready.Set.GO!