*/ function add_hellobar_script() { echo "https://my.hellobar.com/700953f9c3241f8bedad3017a5fc701e97531247.js"; } add_action( 'wp_footer', 'add_hellobar_script'); function add_content_upgrade_script( $atts ) { $id = $atts['id']; echo "

window.onload = function() {hellobar('contentUpgrades').show(${id});};

"; } add_shortcode('hellobar_content_upgrade', 'add_content_upgrade_script'); ?>

21 Day Fix Plan

Today marks the beginning of my final week for this round of the 21 Day Fix. I am getting very excited because I’m sticking with it and it’s WORKING (I lost 5 lbs last week!). Those are both two very major things!

I made the decision a few weeks ago to stop making excuses. I have final weight that I need to lose and had been letting life get in the way basically. I finally decided that one way or the other, whether I felt great or not that it was time for this weight to come off.

21 Day Fix plan

Afternoon Snack

I’m ready for my clothes to fit. I’m ready to drop everything and go swimming with my kids without freaking out about a swimsuit. It  is time. So now that I finally have the right mental attitude to just do this, there are some things that have remained consistent through these few weeks that have kept me on track. I am going to share my food schedule and why I have it planned the way I do. There are specific reasons I eat what I do and when I do.

21 day fix plan

21 Day Fix Plan

1.) Breakfast: Shakeology, water, ice, Unsweet coconut milk

-I like starting my day this way because it is fast, easy and only uses one container.  It’s a nice boost of nutrients that I usually drink on the go.  I am specifically keeping my fruit separate from my shakes and eating  it  as snacks.

2.) Lunch: I’m filling in the containers I have allotted for lunch usually with  leftovers or a quick lunch

3.) Snack 1: I’m specifically saving a Greek yogurt and full portion of berries snack for the afternoon. This is when I start to fall apart mentally and think I “need” more food.  So, I specifically have food allotted for this time. (I do add a little honey)

4.) Dinner: I just fill the containers with a nice size meal

5.) Snack 2: Apple slices and sunbutter, this is here for a reason too.  It’s that little something sweet or little something extra that I save for afternoon dinner when I feel like I want dessert.

*I’m adding in the orange container as needed as salad dressing or sunflower seeds

21 Day Fix plan

Guys, I have not been hungry.  The first week I had to work very hard to stop eating because of mentally what I felt like was enough food. I had gotten so used to over eating, because that was what I WANTED to do.  It was not necessarily what I needed to do.  I have specific snacks and foods in place for moments of weakness.  But, othere than that, my body has adjusted.  I’m not hungry or unhappy.  Actually, the opposite.  I finally have things under control and it feels good! I zipped a pair of capris last Friday that I couldn’t barely squeeze into last summer.  That’s a win in my book!

Are you ready to start your 21 Day Fix journey too? Contact me for more information and let’s do this together!  Let some start reaching our goals together.

Disclaimer: This post may contain affiliate links where should you purchase through them, inmay receive a small commission at no cost to you. This is how I keep my blog up and running. Thank you so much!

 

 

Jenn Fehrenbacher

Clean Eating Meal Plan #1

Our upcoming 5 day clean eating jump start is fast approaching. It really made me start thinking. If I look forward to this 5 days so much, why in the world am I not creating some meal plans for the rest of the month?  For one week, I have new recipes and meals already laid out for me. It’s really nice!  And then the rest of the weeks, I’m not sure what happens. I just lose it! I end up eating plain chicken and vegetables that get very boring or there are days where I am not even sure what the heck we ate.

Why don’t I have a plan more often?  I created a simple plan for last week and I have to say it was really nice! No trying to figure out what to cook or eat. And, I had a SPECIFIC list for the grocery store. That was also nice as I spent less for once. I’m going to share it with you all! It was simple and easy and there were repeat meals ON PURPOSE. I was really trying to keep things as easy as possible. The goal is to balance trying new foods but also spending less time in my kitchen if possible.

Clean eating meal plan #1

I do have some specific criteria for my meal plans. I am going for simple, some new recipes, clean foods, as well as mostly Paleo and 21 Day Fix friendly. This means if I am not on strict 21 Day Fix, it may not be exact but it can be modified! Here you go and check out these recipes. I had very luck with these.  They are definitely keepers!

Clean Eating Meal Plan #1

Clean Eating Meal Plan #1

Recipe Links

Chili Lime Salmon

Balsamic Beef 

Grilled Chili Lime Chicken Fajita Salad

Chicken Torilla-less Soup

Chicken Salad I used the base of this idea, but used Greek yogurt instead of mayo due to our food allergies.  I also added some Klaussen pickle juice and chopped pickles to the mix.

Meal Prep Ideas

Meal Prep Session:

-Cook Monday night meal (chili lime salmon)

-start to marinate chicken for the fajita salad, if there is time cook chicken and vegetables for this. I let my marinate until the day I cooked it and ate it

-cook chicken for chicken salad, prepare rest of mix, refrigerate chicken until cook and then mix together

-Make sauce for balsamic beef and store, you could trim beef and store in a container in fridge until placing in the crockpot with sauce that morning

Clean eáting meal plan

Disclaimer: This post may contain affiliate links where should you yunourchase through them, I may receive a small commission at no extra cost to you. Thank you so much! I use this to keep my blog up and running. 

Jenn Fehrenbacher

Paleo Strawberry Banana Ice Cream

This particular concoction all started because I was at a birthday party with my 4 year old. I was talking to a friend about foods to eat when we really want something sweet. I adore chocolate and it is so hard for me to stay out  of it when we have it in the house! My problem is that once I start with the chocolate, I can not seem to stop. A few chocolate chips turn into several and then several more. Then I just continue that pattern, because “the damage is already done.” It really isn’t the best way of thinking because obviously it puts me right back where I started.

Until I get this moderation on chocolate thing under control, I have got to find food ideas that seem like a treat but are not doing nearly the damage. The first thing I thought of when we were talking at the bowling alley was “banana ice cream.” It really is awesome and I just don’t take the time to make it often enough. The more we kept talking about banana ice cream led to me thinking about it more and more when I got home. You can guess where this is going, right? Yes, I ate it for dinner. And it was very good.

I started making it like normal from my saved frozen bananas when I saw a bag of frozen strawberries in my freezer too. Now there’s an idea 😊  And that is how this simple yet tasty dessert was born. Some of my best inspiration is on a whim and this was one of them.

Paleo Strawberry Banana Ice Cream

Paleo Strawberry Banana Ice Cream

Ingredients:

1.) 2 frozen bananas

2.) handful of strawberries

3.) 1/2-3/4 cup milk of choice (I used So Delicious Unsweet Coconut Milk)

Directions:

Place items in a blender (this is the one I like to use) and start blending. This process is going to feel like it’s getting worse before it gets better……it gets crumbly first, stop the blender scrape down the sides and blend again. Repeat this until the creamy texture takes over. It will happen, just don’t give up!

Paleo Strawberry Banana Ice Cream

Paleo Strawberry Banana Ice Cream

You can eat this immediately if you are a soft serve person (me!) or you can put it in the freezer and let it get a litte more firm. Enjoy this simple treat with just 3 ingredients!

Paleo Strawberry Banana Ice Cream

A note on the bananas: I just peel and put half bananas in the freezer as they start getting brown spots to save them.  I received a tip to go ahead and freeze them as slices to make blending easier. I’m going to try that next time!

Paleo Strawberry Banana Ice Cream

Disclaimer: this list may contain tain affiliate links where should you purchase through them, I may receive a small commission.  Thank you so much! This  is what I use to keep my blog up and running.

 

Jenn Fehrenbacher

The Easiest Meal Prep

This has got to be the easiest meal prep I have ever attempted. It all sort of happened without a plan and sort of by accident but I am already realizing the possibilities. And besides being so easy, I didn’t have even close to the cleanup that I usually have!! If you ask me, that alone makes it completely worth it.

Have you been eating clean and meal prepping and realizing how time consuming it can be? It’s worth it, but it can really take some work! Meal prepping definitely helps but what if we could make it even easier? I’m going to share exactly what I cooked and then I’m going to share ideas of what to do with it! I am trying to cook family friendly, so feel free to prepare less.  That’s the beauty of this one…just do what works for your family and make recipes YOU want to make.

The Easiest Meal prep

The Easiest Meal Prep

1.) Chicken: Place 8 chicken breasts (or less) in crockpot with a generous coating of adobo seasoning and about 1 tbsp of coconut oil. Cook on high for about 5 hours (until cooked through and can be shredded)

Once chicken is started in the crockpot, Start to boil water in a medium pot on stovetop

2.) Potatoes: when water is boiling add potatoes and cover with a lid.  Cook until easily pierced with a fork.

Now that the chicken and potatoes are cooking, start the ground beef.

3.) Ground Beef: Place 2 lbs (or less) in a wok or pan of choice on stovetop with a little water. Cover and cook through on medium heat.

-I specifically left this in bigger pieces instead of finely ground because I plan to make a burger one pan meal with it.

4.) Sausage: cook 2lbs of sausage (made into patties) using method of choice. I used a griddle, but a grill or stovetop would work as well. I made this in advance especially for my kids and their breakfasts.

– If I am not cooking sausage, I will bake a large amount of turkey bacon in the oven to use during the week

– also another great meal prep idea could be to make an oatmeal bake (there are several on Pinterest!)

While the meat is cooking, start preparing any vegetables or fruit so that you have some READY when needed.

5.) Fruit: just choose fruit in season or fruit that is easily accessible and pre slice what you can.

6.) Vegetables: carrots and cucumbers are staples in our house, pick veggies that you like to have around as snacks.  Sometimes I even go ahead and chop veggies like carrots, cucumbers and bell peppers to be ready for salads throughout the week.

7.) Other: keep a lettuce of choice on hand for any salads and make a salad dressing if desired, nitrate free Canadian bacon for snacks, wholly guacamole

Now we have a lot of food to work with! I am liking this because it is meal prepping but decreasing the amount of microwave use. The goal is to be able to get a meal together quickly by reheating the meat and adding some other ingredients in the stove or in the oven.

21 Day Fixers and Paleo people out there…this is perfect for you! Easy to portion out in your containers 😊

Chicken Ideas

Chicken Salads, chicken tortilla soup, fiesta lime chicken, chicken taco mix, chicken salad, fajitas

Fiesta lime chicken mix

Ground Beef

Salsa Unstuffed Cabbage, Hamburger Skillet, Unstuffed Pepper Soup. (Paleo …make cauliflower rice to add to the soup), Chili, Tacos, Spaghetti (with spaghetti squash if you choose), taco soup

Salsa unstuffed pepper soup

Potatoes:

Use as is, cut into fries and reheat in oven (with drizzle of oil and sea salt), slice and reheat on stovetop (think German fries…drizzle oil, sea salt, black pepper),  mashed potatoes, cut and add to vegetable soup

Breakfast/Sausage/Turkey Bacon

Typically I drink a shake, but my kids eat some type of meat and fruit or applesauce

Fruit:

For snacks or breakfast. Toward the end of the week I may peel and freeze the bananas. Also, before the apples go bad…think about peeling, chopping and baking them with cinnamon

Vegetables:

Snacks, bake carrots in the oven near the end of the week

Other:

Canadian bacon Rollups, guacamole as a dip for veggies

Disclaimer: This post may contain affiliate links where should you purchase through them I may receive a small commissions (at no extra cost to you). Thank you so much! This is how I keep my blog up and running. 

Jenn Fehrenbacher

One Pan Sausage and Veggies

I stumbled across this recipe idea while doing some research online about the Whole30 way of eating.  For those who have never heard of it, it is strict 30 days of eating real food. Nothing processed, no sugar, no honey etc. The main focus is to fix issues with food whether they are physical or mental and see how you feel at the end of 30 days.  You eat real and satisfying food while taking the focus AWAY from the scale and foods that may originally seems like treats.

It’s almost like giving your body and mind a reset on how food affects both. Several claim weight loss as a by product but countless people speak highly of all of the OTHER benefits. Those ranging from better sleep, less ailments, more energy, quitting sugar etc. Give you body what it actually needs and then hopefully it starts “running” properly! It sounds pretty good, doesn’t it?

one pan sausage and veggies

While I am not quite ready to make the commitment (I’m close), I love trying new recipes and have been using several Whole30 style recipes and ideas. Because at the end of the day, the Whole30 is clean eating and that’s wha we are going for! I got the inspiration for the recipe I’m going to share from this post. I saw it and knew I could work with it!

one pan sausage and veggies

One Pan Sausage and Veggies

Ingredients:

1.) 1 package Aidells Turkey and Apple Sausage (4 links, sliced)

2.) 2 sweet potatoes (peel and cut in large cubes)

3.) 2 small Yukon potatoes (peel and cut in large cubes)

4.) Approx. 2 lbs Brussels Sprouts (wash, cut off stem and cut in half)

5.) Light Olive Oil (to drizzle on mix)

6.) Adobo seasoning blend or sea salt to taste

Directions:

Preheat oven to 425 degrees. Place all items on parchment lined baking sheet and toss in olive oil. Sprinkle with seasoning. Bake for 25-30 minutes.

Hey 21 Day Fixers, this would work for you too! It would be red, green, yellow and tsp allotments…just measure it out when you eat it!

one pan sausage and veggies

Disclaimer: This post may contain affiliate links where should you purchase through them, I may receive a small commission (at no cost to you). Thank you so much, this is how I keep my blog up and running!

Jenn Fehrenbacher

Setting Goals and Accomplishing Them

Its a new year and that means big things depending on how you choose to go about it. It is one of my favorite times of year because it feels like such a great chance for a fresh start. It’s a chance to write a new story and start over! It’s a chance to improve on the story you were writing. Either way, I encourage you to take some time to think about what you WANT out of this year.

I made the mistake last year of making resolutions that were far to broad. They sounded great on paper.

I told myself that I wanted to:

1.) Be Happy

2.) Be Appreciative

3.) Be Present

Sounds great doesn’t it?  Aren’t those three major areas that would make someone have a stupendous year if they achieved them?  Do you see what is missing here?  It’s easy to say these things and it’s easy to day dream about how great they would be to have. But, the missing part is actually achieving them. I mean taking the specific steps that will actually make this happen.

I learned my lesson and I am doing things different this year. I’m going to let you in on exactly how I am going to do this and how you can to. It’s all about being very specific and actually taking steps (even if they are baby steps) in the direction of our goals.

Setting goals and accomplishing them

Setting Goals and Accomplishing Them

1.) Make a list of goals

-get paper and a pen and start brainstorming

-in your life: What is missing? What could you add? What would you like to accomplish? What could you change? What could you do differently? What are you happy/unhappy with? How are your relationships?

-be SPECIFIC

Thinking of goals is a great starting point, but we need to make them specific.  That is the mistake I made last year.  It needs to be an actual list of things that we can check off as we go to stay accountable. For example I said “be happy” last year.  Not very helpful.  What would make me happy? Specifically. Would it be running more? Reaching goal weight? Spending more quality time with family? Figure out WHAT it would be and then we can figure out the steps to get there.

Setting goals and accomplishing them

2.) Break it down

-time to figure out the exact steps to make this happen

-write each one of your serious goals on the top of a piece of paper and then start listing the steps to achieve it underneath

-these can be ANY small or big measurable steps that will get you closer to your end goal

– keep these papers in your planner, your journal or wherever so that you can refer back to them and check things off as they happen

For example

Goal: weight loss (but how is that going to happen?)

Here are brainstorming examples to put under this goal: join a health and fitness support group, go to the gym 3 times a week, try a new workout, use a home DVD workout 3 times weekly, start a couch to 5k program, make specific changes to your diet (portion control, remove a major culprit to a bad diet and then another, include one new healthy recipe each week), go for a walk, start a pounds lost jar, track your progress, track your food, get help if you need it (it’s nice to have support!)

Do this on YOUR level.  You know where you are starting, take steps that YOU can take to make a life change.

3.) Set a timeline

-If possible, set goals as to when these are going to happen. Start working on completing the baby steps now!

For example: one of my steps to reach goal weight this year was to start portion control with the 21 Day Fix, well…I started yesterday 👍🏻One of my goals was to wear a swimsuit this summer,  portion control was a part of that but I also started the fitness program Core De Force to specifically start working on my poor stomach 😜 I need to set a timeline because swimsuit season is going to be here before the end of the year!

4.) Make it Happen… no questions asked and lose the excuses

I’m leaving this at that.  I could make excuses and think of reasons all day long not to do something.  That’s hurting no on but us….just do it 😊 Decide what you really and truly want and decide that it is worth the struggles and choices that happen along the way to get there.

Are you ready?  I am.  Let’s make this a great year! Please always feel free to contact me, especially if your goals include health and fitness. Let’s get all of us on track to make this happen!

Setting goals and accomplishing them

Disclaimer: This post may contain affiliate links where should you purchase through them I may make a small commission (at no cost to you). Thank you so much, that is how I keep my blog up and running!

Jenn Fehrenbacher

Homemade Snack Bar Recipe

We had our most recent meeting with my daughter’s nutritionist a few days before Chirstmas. And I have to be honest, I just finally got around to processing all of the information. We have been working since May to HEAL her little body. A little background is that we have been battling severe eczema and food allergies since she was 2 months old. And while food allergies stink, that darn eczema is more of a daily misery for her.

On the suggestion from some friends, we got her on a waitlist for a functional medicine team. They have been working with us in an attempt to heal her body from the inside out basically. What this means for her as far as eating is a super clean diet. Basically unprocessed or minimally processed, clean foods. Think meats, vegetables, fruits, fats and some grains. So…no dyes, additives, refined sugar, gluten etc. I will be honest, at times it has been tough for all of us (for so many reasons, a lot of them emotional). I can truly sympathize with those who have to basically change their lifestyle over for one reason or another. It’s hard.

But, finally this fall we turned a corner. She is getting better.  The before and after pictures are pretty amazing actually. I can see her sweet little face without red sores and wounds covering it. She hasn’t had an infection since this summer. And she feels better. The proof that there just might be something to healthy living and unprocessed diets is written all over her face (literally).

This most recent appointment brought some new information to us. We have some items to change and start including, but also some to exclude. It looks like she is going to have to give up all grains for awhile which means the loss of one of her few treats (Enjoy Life snack bars). This was definitely a mental setback for us. Not that she has to have them, it’s just nice to have one thing that is easy that she thinks is a treat. Oh well, time to move on and work around it.

Homemade snack bar recipe

The nutritionist and I decided to start researching home made nut free Larabar style snacks.  A Larabar is an awesome product that is made of natural ingredients and sweetened with items such as dates and fruit. We unfortunately can not purchase them due to food allergies.  I found two recipes that included items that I wanted to use as a starting place. What I found is that these bars are easy to make! Several of the ingredients seem like they can be changed or modified to make it work for you needs. For example, in my daughter’s case we needed to add some very specific items (like fats). We are really trying to pack a punch into these little treats. So, if you want less of a caloric load…feel free to omit items or lesson them.

Homemade snack bar recipe

Homemade Snack Bar Recipe

Ingredients:

1.) 1.5 cups dates

-it helps to soak dates in water first for 10-15 minutes

2.) 1 cup sunbutter (or nut butter of choice)

3.) 1/4 c pumpkin seeds

4.) 1/4 c sunflower seeds

5.) 2 tbsp chia seeds

6.) 1 tbsp ground flax

7.) 1 cup shredded coconut

8.) 1 tsp cinnamon

9.) 2 tbsp coconut oil

10.) 1/8 – 1/4 cup coconut flour

11.) chocolate chips (optional, we buy these)

**we are trying to add healthy fats into her diet which is the reason for the coconut oil.  I added a bit of coconut flour to thicken the bars.  Always start with less coconut flour and add it a little at a time.  It takes the moisture out of things quickly…you could omit both of these items and be fine!

Directions

Using a food processor or immersion blender, process the dates until smooth.  I leave a little water with them from soaking (it seems like it helps while processing them).  Next add items 2-9 and process until smooth.  Add the coconut flour as directed above a little at a time and process.  Remove mix from food processor and stir in any chocolate chips.

Line a bread loaf pan with parchment paper or press n seal and flatten the mix into the bottom of the pan.  This was enough for more than one layer, so add more lining right on top and press the remaining in. Freeze for 2 hours and then cut into bars. I cut those in half and wrapped them separately and put in a freezer bag.  Store in freezer.

Homemade snack bar recipe

Homemade snack bar recipe

These are so versatile, so experiment! I want to make some with fruit next. These bars are based in the original recipe from www.nutfreepaleo.com

Homemade snack bar recipe

 

 

Disclaimer: This post may contain affiliate links where should you purchase through them, I may receive a small commission (at no cost to you). Thank you! This is how I keep my blog up and running. 

Jenn Fehrenbacher

Chocolate Caramel Popcorn

It’s almost Christmas and for me that means doing things a certain way. I love tradition, family and memories and I think that is what makes the holidays feel a certain way in my head and heart. It feels like every year certain things are supposed to happen. For example, I must watch Elf and Home Alone and now that my kids enjoy the traditions with me, we also must watch Arthur Christmas. We decorate the house together and we drive to look at Christmas lights. And we take the time to appreciate the meaning of Christmas together. We share so many wonderful traditions that do not involve food.

However, we do have one major holiday tradition that involves food.  Specifically baking and decorating sugar cookies together. That one goes back to when I was growing up and I of course loved every minute of it. Can’t you just picture me sneaking cookie dough and licking the icing before it ever even makes it to the cookie? Some habits go pretty far back lol.

Here we are at another holiday season but this one is a big deal. I can remember this time one year ago I was praying for a miracle for my 6 year old and praying to find some way to help heal her body. I was desperate and upset and heartbroken watching her be so uncomfortable and watching her body and immune system basically attack itself. (Hate you eczema!!) While we do not have answers this year and we don’t have a cure, we have had some miracles and help along the way. And they almost all stem from her diet. She has finally found some relief and NOT in the form of medicine (finally). It does however mean that she is on a very strict and unprocessed diet. I’m so very proud of how strong she is and how far she has come. And the proof that it is working is all over her face (literally….I can see her beautiful face now, no sores and no wounds and no red).

Chocolate caramel popcorn

So, what do we do this Christmas? How do we mix what we think of as tradition with the new way we are trying to live our lives? The rest  of us are by no means perfect, but we are trying to get better. I also can’t bring myself to make endless amounts of sugar laden cookies with dyes right in front of her little face. Here is how we fix this….we find alternatives and make that a new normal for now. We are experimenting and baking and testing new recipes to find “treats” for the WHOLE family.

And guess what? We have one that is a success. I was watching Food Network and came across a recipe that I had to try. It was sweet, looked like dessert and I had a plan to alter it to make it safe. And it DID work!!  I’m not saying it’s a perfect treat and it’s probably still a little too much sugar for her little body. But, it’s a start and we are learning moderation.  Anything called chocolate caramel popcorn sounds good, doesn’t it? Give it a try and see what you think! I have changed the recipe to clean ingredients and increased the amount of popcorn (by a lot!) so that it is not just soaked in chocolate (not that I wouldn’t secretly enjoy that, because I would).

Chocolate caramel popcorn

Chocolate Caramel Popcorn

Ingredients:

1.) approx 1.5-2 cups popcorn kernels: pop using method of choice (we have a stir crazy popcorn maker)

2.) 3/4 cup honey

3.) 3/4 cup coconut sugar

4) 1 cup Sunbutter (you can use a different nut butter, we are just limited to this one)

5.) 1 tsp vanilla

6.) 10 oz chocolate chips (we use this brand)

7.) sea salt

Directions

Start to boil water in a small pot. Pour the chocolate chips in a measuring cup and place inside the water in the pot. (We are creating a double boiler effect to melt the chocolate).  Remove the chocolate from heat when it is melted and stir. Meanwhile, in a separate saucepan on the stovetop, melt together the honey, coconut sugar and sunbutter. When it starts to get bubble, remove from heat and add the vanilla. Stir together and sit to the side. Pour the honey mix over the popcorn (I had it in a large foil baking pan) and mix it together. Then drizzle the chocolate on top.  Sprinkle some sea salt on there if you are a salty/sweet kind of person.  Store in an airtight container.

Chocolate caramel popcorn

I loved how this turned out, modifications and all! The coconut sugar and honey gives the mixture a caramel taste which I love!  Feel free to experiment with what works for your family. The original recipe had cashews, which I’m sure would have been awesome!

Chocolate caramel popcorn

Could this be considered a Paleo-ish treat? I think so! All things considered, we could have done much worse.  It was clean and without artificial ingredients.  We have even made the switch to non gmo popcorn kernels.  Eventually our baby steps will get us there!

Here is the original recipe.  Nothing like learning recipes with Kelly from Saved by the Bell 😊

Disclaimer: this post may contain affiliate links where should you purchase through them (at no extra cost to you), I may make a small commission. Thank you so much!! This is how I keep my blog up and running. 

Jenn Fehrenbacher

How to Prepare for 21 Day Fix

I have big plans this holiday season and they specifically include NOT going overboard on food. Sometimes I just need to learn my lesson (again) and I really did last year. One bite of cookie dough turned into licking the icing, eating one cookie and then it spiraled out of control after that. I couldn’t stop!  Once I let myself think it was ok to eat some of those treats all heck broke loose.

I paid for it dearly. Mentally as well as physically. I felt like junk, my clothes didn’t fit and I was mad at myself. I gained weight that I have been working for a year to remove again. What the heck?! After those major mistakes from last year, I am going into this holiday season with new plans. I plan to be “good” most of the time.  However I do plan to indulge with some specific limitations.  I plan to eat and enjoy treats within reason on the specific holiday dates.

Prepare for 21 day fix

But what about those times where we do choose to indulge? How do we come back from that and how do we get back on the straight and narrow?  Well, it’s possible and at this point I make sure I do it quickly. I spend about one week taking steps to get myself back in order and this is exactly how I do it. And as a side note, I am making sure to exercise each of these days.  I don’t necessarily have a plan, I just make sure that I am getting at least some form of exercise in daily during this week.  Sometimes I feel like I am setting myself up for failure to jump straight into the 21 Day Fix without giving myself at least a little time to adjust.  I am going to lay out exactly what I do to get my thinking and my body back on track the week BEFORE starting the fix.

Holiday eating recovery

How to Prepare for 21 Day Fix: The Week Prior

DAY 1: I give up sugar and I make sure to drink half my weight in ounces of water (i.e. If you weigh 160 lbs, drink 80 oz water)

I pick one thing to give up, no questions asked. It is usually the something that is giving my cravings the most trouble. I do not restrict calories this day, my only goal is to cut that food item. I specifically drink a lot of water to help start flushing those toxins out

DAY 2: No sugar, lots of water, lots of healthy fats

I continue restricting sugar and drinking a lot of water. This day is basically like day 1. I eat as much as I want and I specifically make sure to add healthy fats like avocado and grass fed butter. I am lenient today still because this seems to be when my detox headaches show up and I’m just trying to survive!

DAY 3: No sugar, lots of water, lots of healthy fats, no wheat

I continue with my goals from before and then I pick another food that is causing me issues. I usually feel better by day 3, so it is time to reign things in just a little more! I still don’t restrict calories

DAY 4: no sugar, lots of water, lots of healthy fats, no wheat, no cheese

I am usually feeling pretty good here. I will decide to restrict another food that I have let get out of control. Keep in mind, I’m still eating lots of food here and staying happy. For me, I’m still enjoying my favorite treat popcorn!

DAY 5-7: no sugar, lots of water, lots of healthy fats, no wheat, no cheese, transition to a fully clean diet

Now that my problem foods are gone, I use these three days to work on getting my diet to the point where it is back to being clean and as free of processed foods as possible.

DAY 8: 21 Day Fix Portion Control

And this is when things get real lol. But, at this point I’m ready. After tackling one week of getting myself prepared mentally and physically, I am ready to tackle the big one that I know I NEED (portion control). I am generally feeling really good at this point, I have lost some bloat and maybe even some pounds, the headaches are gone and I am ready to tackle the root cause of my eating issues. It always comes down to portion control with me (yes, even with healthy food).

I love the 21 Day Fix because it is exactly that. It is clean eating and portion control with some allowed treats. I am so much more successful with this plan when I spend a week getting myself prepared. I have my treat yellow containers all planned out for this holiday season and I’m ready to go!! I officially start again on Monday and I’m READY. I am also looking forward to getting back to the workouts because I may not enjoy them during the workout 😂😂 but I love the results I get from all of the different types of workouts included. It’s a nice mix of cardio, weights, and strength.

Holiday eating recovery

My yellow container treat plans 😊

Feel free to use my tips to help you get back on track!  Here’s to a great holiday season with lots of love, family, some treats and health!

If you are not currently working with a coach, come join me and my friends for support and motivation on your 21 Day Fix journey.  You are welcome to contact me here.

**also, you pick the foods that are causing YOU problems.  Foods that you can stay out of, that you may obsess over, foods that are causing you problems (I shared the foods that cause me issues, yours don’t have to be the same!)

Disclaimer: this post may contain affiliate links where should you purchase through them I may receive a small commission. Thank you so much, I use this to keep my blog up and running!

Jenn Fehrenbacher

Ultimate Reset Tips

The time had come for me to make changes for the sake of my health. It was not just for my weight and not just for my clothes. I had been struggling with some chronic health issues for almost 8 months and getting no relief. And that was not for lack of trying to get help and make changes. I talked a lot about my reasons for starting the Ultimate Reset in this post.

Why reset? And what is the Ultimate Reset?

“We’re breathing air that’s far from pristine, drinking water that’s not even close to being pure, eating foods laced with things we can’t even pronounce-chemical additives, preservatives, and pesticides-and absorbing toxins.”

Basically if running properly, our body is resilient and made to filter these toxins out and try to eliminate these chemicals. However, when our bodies get pushed to the limit, things are not happening quite as effectively. This can be seen in symptoms such as “lower energy, weight gain and a weakened immune system.”  So, like I said in my previous post…I was at this point.  I had gotten so worked up thinking about portions and calories and cravings that I was failing to look at food for what my body truly needs it for.  Nutrients.  And although my diet was basically clean and healthy most of the time, I was still having episodes where I just cheated like crazy and I was missing out giving my body the NUTRIENTS it was desperate for.  I was eating way too much protein in the form of meat and I was cooking almost everything I ate rather than getting a mix of raw and cooked.  I was being “healthy” but sort of missing the boat.

Ultimate reset

“The Ultimate Reset was not designed to be easy. It was designed to be effective.”

This program was designed to “help your system eliminate waste, gently and naturally but it also helps revitalize your body and mind, and fuel your body with the macronutrients and micronutrients it craves.”

Ultimate Reset Phase 1: you RECLAIM your body and prepare for change. You gradually remove foods such as red meat and dairy

Ultimate Reset Phase 2: you RELEASE unwanted compounds that have been holding your system back and begin to start detoxification. The diet is fully vegan at this point

Ultimate Reset Phase 3: you RESTORE your digestive system to maximum efficiency by putting nutrients, enzymes, and pre/probiotics back into your body.

Ultimate reset

My Top Ultimate Reset Tips for Getting Started

1.) Have a GOOD reason for embarking on this journey.  It’s worth it, but it’s not easy. You have to have the commitment and a reason that makes you continue when you don’t feel like it.

2.) Pick a start date that works for YOU. I started on a Sunday and I’m glad I did. It gave me some extra time at the grocery store on Saturday and it gave me a day to prepare and get used to the schedule before being thrown into a hectic week

3.) Join the Facebook support groups for the Ultimate Reset. These were very helpful.

4.) There is a wealth of information in the “files” sections of these Facebook groups. I would recommend printing the “food substitutions list” “reset in a crunch meal plans” and there was also a guide for drinking water, tea and Shakeology recipes

5.) Print each of the phase grocery lists. I had to look through these before going to the store because I did not know what all of the items were (I had to look some up so that I had an idea of what I was looking for)

6.) Keep a journal.  I kept just a small journal to keep track of before measurements but more importantly daily symptoms to see what was making me feel better or worse

These tips were steps I took for my reset that I thought were very beneficial to my success. The reset booklet comes with tips for preparing some of your meals in advance as well. Now, just DO IT. Remember, you are doing this for a good reason. Have an open mind we are TRYING to eat new foods, try new things and get healthy! Stay strong and if you are looking for support or are interested in information about the ultimate reset, please don’t hesitate to contact me

Ultimate reset

Ultimate Reset Posts:

Before the Ultimate Reset

Ultimate Reset Tips: this post

 

 

Disclaimer: this post may contain affiliate links where should you purchase through the, I may earn a small commission. I use this to keep my blog up and running. Thank you so much!

Note: items in quotations were derived from the Ultimate Reset booklet

Jenn Fehrenbacher