21 Day Fix Dijon Vinaigrette Dressing

Makes 8 servings, about 6 tsp. each

per serving= one orange container

3 TBSP Red Wine Vinegar

3 TBSP Fresh Lemon Juice

3 TBSP Dijon Mustard

2 cloves chopped garlic

1/4 tsp sea salt

1/4 tsp ground black pepper

6 TBSP EV Olive Oil

1. Combine vinegar, lemon juice, mustard, garlic, salt, and pepper in a medium bowl; whisk well

2. Slowly add oil while whisking, mix well

Store in air tight container in fridge. 

21 Day Fix Salad Dressings- Balsamic Vinaigrette

Balsamic Vinaigrette
 (makes 8 servings, about 6 tsp. each)
Per serving= ONE orange container

6 TBSP. balsamic vinegar
1/4 cup fresh lemon juice
1 tsp. raw honey
2 tsp. dijon mustard
6 TBSP. EV Olive Oil

1. Combine vinegar, lemon juice, and honey in medium bowl; wisk well
2. stir in mustard; mix well
3. Slowly add oil while wisking; mix well

Store in air tight container in fridge- if needed let sit 30 minutes room temp and stir before serving.

Banana Pancakes

Ingredients

*Makes 3 pancakes.
Fix Portions (for 3 pancakes):  1/2 yellow, ½ red, 1 purple, 2 tsp oil

·         1 egg

·         1/2 banana

·        1/2 cup oats

·         1/4 cup unsweetened applesauce 

·         1/2 tsp vanilla extract

·         1/2 tsp cinnamon

Directions

1.      Combine all ingredients in a blender and puree until smooth (about 30 seconds)

2.      Pour onto a lightly greased griddle or griddle pan (I use a very small amount of real,      unsalted butter)

3.      Cook until lightly brown on both sides

4.      Drizzle with 2 tsp of 100% pure maple syrup 

21 Day Fix Banana Oatmeal Cookies

Makes 8 servings (2 cookies per serving)

2 cookies= One YELLOW container

Nonstick cooking spray

1 cup old fashioned rolled oats

2 tsp. ground cinnamon

1/4 tsp. sea salt

2 ripe medium bananas, mashed

1/4 cup golden raisins 

1/4 cup chopped raw walnuts

1. Preheat oven to 375 degrees F

2. Lightly coat baking sheet with spray. Set aside.

3. Combine oats, cinnamon, and salt in a medium bowl, mix well.

4. Add bananas, raisins, and walnuts, mix well.

5. Drop by heaping TBSP. onto prepared baking sheet, flatten cookies with a spatula.

6. Bake for 14-15 minutes or until firm.

Store in air tight container.

What is this 21 Day Fix everyone is talking about?

So instead of jumping on the bandwagon when it was released- I wanted to see others do this program before I tried it!

Coming back from vacation, running/walking 6 out of the 7 mornings, and really trying to watch my eating habit- I still gained 2.5 pounds. More than likely it was from the alcohol since I don't normally drink.

So lessoned learned- keep pushing forward and don't let a little set back keep me down. Just like everything I have been through over the past few years- I just need to take a moment to regress, reflect, and refocus.

So I took yesterday to prep my shopping list and today to prep my meal plan and food for the week. Tomorrow is officially day 1 of my 21 Day fix. 3 weeks of portion control, food group consumption choices, and to just DO IT!

Here is my meal plan for this week:

So how does this work? In a nutshell you calculate your daily needs and then plan on what you eat on those needs. The program comes with colored containers of portion control sizes.  So essentially, my plan contains 4 Red containers (protein), 4 Green containers (veggies), 3 Purple containers (Fruit), 3 Yellow containers (good carbs), 1 Blue container (cheeses), 1 Orange container (dressings), and 4 teaspoons of healthy oils.  As you can see according to my meal plan everything is color coded according to those containers. 

Like with everything Team Beachbody- you can substitute. If I want wine- I can have it as a substitute for a Red 3 times a week.  If I want an approved chocolatey snack- I can substitute for yellow. 

So some simple planning, effort on GOOD grocery shopping, and DEDICATION for 21 days- here we GO!

Les Mills Combat 8 Week Transformation

So I started my Les Mills Combat Journey May 2014. I was a little nervous of this program and would I really like it?

Well- let me tell you- it took about 3 minutes into it and I was HOOKED! Dan and Rachel and the crew made it fun, doable, challenging, and occasionally made me laugh.

Throughout the journey I learned a few things:
1. I am tough (when I need to be)
2. I can try anything atleast once
3. Jump Kicks are scary at first but then are addicting once you get it!
4. Waking up at 4:30am to do a 60 minute workout- Loved it with this program- made me feel strong from the moment I woke up!
5. Don't be afraid- you truly don't know what you can do unless you try!

Here is my transformation!

Big announcement for summer!

Awesome way to start out June! Big SALE!!!

Ever wanted to try a program but didn't have the money?

Check out these discounts! Limited time- till June 9th or until supplies last!

Additionally- if you want to start coaching you can also receive another 25% off!

Message me for more information if interested!

www.beachbodycoach.com/betsytedesco

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