Buffalo Chicken Wing Dip can be healthy...

Being from Buffalo, I'm a wing snob. Every Sunday I need some form of wing in my mouth.  Since I started the 21 day fix I've been finding healthy alternatives to get my wing on!  Here is a dip that i make:

I make my chicken ahead of time.  I put it in a crockpot on high for 4 hours with Frank's hot sauce (to cover it) and two dry packets of hidden valley ranch dressing.  When it's done I shred it up for the dip.

If you are lazy you can buy a rotisserie chicken and shred that up and add hot sauce :)

Next take the chicken and mix in:

• 1/2 a block (or 4 ounces) of reduced fat cream cheese-- (Sometimes I actually leave this out when I'm doing the Fix strictly)
• 3/4 cup plain greek yogurt
• 1/2 cup frank's hot sauce
• blue cheese crumbles (sometimes I leave this out too)
• the chicken shredded (about 2 cups)
• about 3/4-1 cup shredded cheese

For my fixers (remember you are only eating a portion of this not all of it) so it doesn't all count.

Throw all those in a bowl, mix it up, and put it in a baking dish.  Put in a 350 degree oven for 25-30 minutes and dip with some celery or carrots!!! 

Sometimes I even toss some celery in there before hand :)

Enjoy!

A week in the life of a 21 Day Fixer...

So I've decided to open my life up for a week and let people in on a week in the life of a 21 Day Fixer!  They will get to see it all.. the ups, downs, temptations, workouts, etc.  It's a little scary but it's real!  This is real life!  My life!

Even though I put on a good face, I am so insecure.  We all have our insecurities and all have our moments of wondering what life would be as someone else.  But the reality is, this is the life we were given and we are in control of our own destiny. We make the choices to make positive changes in our lives.

So I thought I'd share on my blog my journey for the week.  As I told my group- TODAY (the day before you start) is the MOST important day.  It is all about organization, prep and planning!

I prepped several meals today, planned my food for the week based on my container break down, organized my fridge and tossed away anything that could throw me off track!

I will post on  here daily so you can see what I'm eating and my container breakdowns!  I'll also post bits of the workouts with and without modifiers so people can see how easy it can be with some routine and practice!  Here's to a healthier you!

Why Shakeology and Beachbody works.. FOR ME!

Let's preface this post with a big disclaimer! As someone who has struggled with her weight for ohhhh MY WHOLE LIFE- and have tried a million different things, I totally understand that not everything works for everyone.  I will be the first to admit that.  BUT I have been asked questions like "why Beachbody?" "why Shakeology?" "It's so expensive, you're crazy."  To each their own. But I want to take some time to answer some of those questions today- and let you know why it works FOR ME!

Let's start with Shakeology.  Is it expensive- Sure.  I totally get that. Not everyone wants to spend the $139 a month on Shakeology.  But to me- it is well worth spending that money on my health than coffee, take out, etc.  It's $4... well worth it and I'll tell you why-

Shakeology is dense superfood nutrition drink. Let me break it down for you by what is it in and what it does for me personally-

• Amino Acids and Protein
• When I first started working out my body was like "WOAH... hold up Jamie--this is a lot for me." and I was like "Don't worry body-I got you!" and drank Shakeology.  When you work out (especially when you haven't before) you will be sore.  Shakeology is a great way to refuel your body and helps build & repair muscles. Not only that- it will fight hunger and cravings.  Shakeology comes in a bunch of awesome flavors (and YES it doe actually taste good) so it's like a treat in itself.  Let's recap- In this category, FOR ME, Shakeo has help me be less sore after workouts, refuel my belly and fight my cravings and hunger.
• Probiotics & Digestive Enzymes 
• I think this is best said as #happypoops Shakeology supports a healthy digestive tract.  TMI but this daily dose of probiotics keeps me regular.  And as someone who has struggled with intestinal and digestive issues- I am no longer in need of supplements, vitamins, and medicines for this... Shakeo does it for me! If you are going to poop, make it a happy one!
• Adaptogens- no I didn't make that word up...
• I am, admittingly so, a walking ball of stress.  Yes, this is something I'm working on, but it does affect my body.  Adaptogens help protect the body from stress and boost the immune system.  Additionally it gives you energy.  Who doesn't need more of that!?  Seriously though, before Shakeology (and for those of you who know my husband, you can ask him to confirm), I would come home from work and go straight to bed.  Now I come home, workout, make dinner, eat, do work, enjoy time with my husband, etc.  I have the energy to take on my day and get so much accomplished!
• Antioxidants & Vitamins & Minerals
• These little guys help with my immune system and keep me healthy. Like I said earlier, now that I drink Shakeo, I've been able to decrease (significantly) the amount of medicine, supplements, and vitamins that I have to take on a regular basis. 

Okay. So what happens when you combine more energy, healthy dose of GOOD food for your body, vitamins and minerals, and happy pooping? You get weight loss.  For me it's so much more than the weight loss but it is a start.  There have been times where I've stopped drinking Shakeology for a few days (travel, etc) and I have been mad at myself everytime because I feel it! It does so much for me and my body!

I could go over the benefits of Shakeo all day- Here's more info if you'd like to read up about it www.shakeology.com/jammero2o2o

Okay- so we know that Shakeology works for me; but why the Beachbody programs?

So we all know that I am by no means an expert in the fitness field, but I can tell you that these workouts work for me.  They provide structured workout programs that focus on different areas of the body during different times.  It makes sense- but you don't think about that when you are new to the world of fitness. The 21 Day Fix worked for me because it was broken down into the basics (cardio, upper body, lower body, core, etc) and it was doable. The nutrient help was a HUGE bonus.  I've started CIZE, a dance fitness program, and that works because ANYONE can do it and it's fun.  You sweat like crazy but never once feel like you are working out. T25 builds momentum and let's be honest-- Shaun T!? HECK YES! Could I do some of the other workouts? HECK NO. Will I be able to one day? HECK YES.  It's all about finding the right program for you.

So why Beachbody when there are a million different options for at home workouts out there?  That's easy.  It's the support.  I could go to the store and buy a DVD for $8 and bring it home and put it on a shelf.  But if you purchase a Beachbody program you are also purchasing a coach to support you and access to groups to help support you and keep you accountable.  The support and positivity I've gained through Beachbody is LIFE CHANGING.  I would never be able to do it without my coach and without fellow challengers. Is it work? Yes. But the work does really get you the results you want! I think this the diamond in the rough that people overlook.  This is a HUGE component of the program. As a new coach myself, I know how dedicated we are to helping others and changing people's lives for the better.  We all have different Whys as to why we are starting the weight loss journey but we all share that we have one and that we are working to make ourselves better.  Doesn't get better than that, my friends!

BONUS: You get swag! As a student affairs professional, I live for swag.  When you complete a program you get swag if you submit your results... and weight loss? HECK YES!

Love yourself

Love yourself enough to want to be better...
Love yourself enough to make the changes you need to live life to the fullest...
Love yourself enough to press play...
Love yourself enough to look in the mirror and see something beautiful...
Love yourself enough to face your fears...
Love yourself enough to laugh at yourself...
Love yourself enough to make mistakes and learn from them...
Love yourself enough to set big goals for yourself and set out to achieve them...
Love yourself enough to accept compliments and BELIEVE them...
Love yourself enough to change your language to reflect positivity towards yourself and others...
Love yourself enough to make your family and friends proud of the changes you're making... but most importantly:
Love yourself enough to make the changes for you!

Traveling and Staying On Track!

Oh my is traveling and staying on track hard!  Sorry I've been MIA, but I was recently traveling for work.  During my trip to Orlando (which is paradise when you live in Ohio), the last thing I wanted to do was focus on what I was eating, how often, etc. etc. etc.

Well the reality is, it was way easier than I thought!  Some tips:

• Bring your Shakeology- yes TSA may look at you funny if you use Shakeo bags and have to portion it out in baggies, but it's so worth it!  It's the healthiest meal of the day and it guarantees you ONE great meal of dense super food nutrition. I even bring my person blender with me when I travel! It's light, easy to carry, and hotels always have ice... score!
• Find out in advance if your room has a fridge or if you can get one!  If you have a fridge you can always grab healthy snacks at the grocery store and have them on the go, similar to how you do at home!  
• If you don't have a fridge, still pack on the go type snacks (nuts, fruit, etc.)  
• Choose wisely.  You can still go out to eat, get room service and snack- just choose the better options! Do your research; know what is better for you.  At least at the end of the day you can say you chose the healthier option!
• Drink water.  I always bring my water bottle with me! Drink, drink, drink water! You should be consuming half of your body weight in ounces of water a day- plus it helps keep you full
• Do your research ahead of time! Scope out the restaurants, menus, and plan a food itinerary ahead of time.  It will help you stay on track!

As you know from meal planning, simple planning can totally make things easier and make you feel less guilty!  Just plan ahead, use the tips and enjoy your travel while still achieving your fitness goals!

My favorite chicken recipes

Since I am not a big red meat eater, my go to meat is chicken! I LOVE making chicken in multiple different ways!  Chicken counts as red contains on the fix so I use chicken (and my Shakeology of course) to fill up my reds!

Broccoli & Cheese Stuffed Chicken Breasts:

Preheat the oven to 350 degrees.

Butterfly the chicken breasts and pound the chicken to the desired thickness.

Stuff the chicken with cheese (I use cheddar- a blue container on the fix) and broccoli (a green container) and roll it to make sure stuffing stays in. Season the chicken as you wish (or leave a little cheese for the top).  This pic has the chicken seasoned with paprika.

Bake 25-35 minutes and serve!

Hummus Chicken:

Preheat the oven to 450 degrees.

Grease a large baking pan.  Fill the bottom of the baking pan with any veggie of choice (zucchini, potatoes, etc- green container). Drizzle veggies in olive oil (orange container). Lay up to four pieces of chicken over the veggies.  Coat the chicken in your favorite hummus (I love roasted red pepper-blue container) so that all the chicken is covered. Squeeze the juice of one lemon over the chicken and veggies.

Bake for 20-25 minutes and serve!

Salsa Chicken:

I can eat this everyday!!!  The simplest meal and freezes perfectly:

Put frozen chicken breasts along with two jars of any salsa (I use pineapple and mango salsa) into a Crockpot.  Heat on high for 4 hours and voila!

21 Day Fix Approved Oatmeal Cookies

I've been getting requests for some of the recipes I use during the fix.  Of course my first go to treat are these amazing cookies!  They can be substituted for a yellow on the 21 day fix!

Preheat your oven to 350 degrees.

Ingredients:
3 ripe bananas, mashed
1/3 cup unsweetened applesauce
2 cups of oats (I used steel cut oats)
3 tablespoons of milk (I used unsweetened almond milk)
1 teaspoon of pure vanilla extract
1 teaspoon of ground cinnamon (confession: I usually use more- I LOVE cinnamon and its free on the fix)
1/2 cup of raisins or chocolate chips (I use mini chocolate chips)

Mix all the ingredients until it forms a dough consistency.  Then spoon onto a greased cookie sheet (or use muffin tins-I used mini muffin tins (good portion control)). Bake for 15-20 minutes.

WARNING: These are addicting!!!!