Tuesday, June 20, 2017

That time I was wrong wrong wrong (again)





3 Day Refresh Results Time!!

So I've been a coach for a little over a year now.
Last week was the 1st time I've tried the Beachbody 3-Day Refresh.

It's funny to me because of the reason I've been holding out so long to try it.

Because I didn't think I needed it.
Because I didn't think it was for me.
Because I didn't think it would work.

Hmmmm. Sound familiar? Those are the exact same things I said about Shakeology BEFORE I actually tried it. You know what that reminds me of? Serving your kid dinner. Ever set the plate down in front of your child and, without so much as a sniff of the food, hear him or her loudly exclaim, "I DON'T LIKE IT!!!"

But you've never even tried it.
"YES I HAVE AND I DON'T LIKE IT."

Really, because this is a new recipe I'm trying out for the first time. You've never had it before. How do you know you don't like it?
"I JUST KNOW."

I'm guessing if you're a mom, you've had that conversation a time or two.
I realized I was having that conversation about Shakeology too. And clearly, now that I've tried it, and now that I gave it a full thirty days (plus!) for it to kick in with it's powerful ability to give me more energy, change the shape of my body (hello muscles), and help me beat the sugar addiction, I will never go back.

So what the heck was I doing holding out on trying the 3-Day Refresh?
Well, I was making incorrect assumptions about something I'd never tried for myself. I thought it was a cleanse or detox that would be restrictive, too difficult, make me starving and I thought that maybe I would fail at sticking to it.

None of those things were true. The 3-Day Refresh is a program of specially formulated shakes and easy-to-prepare clean meals helps put you on the fast track to losing weight and eating healthier. And unlike a juice fast or an all-liquid cleanse that's high in sugars and low in protein (which can leave you feeling weak, sad, and sluggish), this program is scientifically designed to help support your metabolism and help your vital organs re-energize.


In just 3 days I jump started my progress that had begun to stall a little, I broke the cycle of bad eating habits creeping their way back in, I conquered my cravings, and I felt lighter and more energized. Not bad for 3 days, right?! Oh and did I mention that I lost about 3 pounds and 1 inch from my waist. 


YES!!! 1 inch from my waist in 3 days. Amazing I tell you. 






Although my pictures are not as dramatic as some I've seen from the 3-Day Refresh, what was even better than the inch lost was how my pants fit. 

I'd recently gone from marathon training mode to a bit of a workout funk--still doing them, just not having my mind in the right place and not giving them my all. The 3-Day Refresh gave me back what had been missing--the confidence that it's my logical brain that controls what I eat and drink. Not my emotions, not my stressors, not my wants or whims--I am in charge. No one else. Nothing else. 
Moroccan Carrot Salad 

Cauliflower Rice Tabbouleh
Why should you Refresh? 
  • You need a clean break from a period of unhealthy eating.
  • You used to eat pretty well but have recently fallen off the wagon and need some help getting back on.
  •  You want to jump-start healthy eating habits for a new workout program.
  • You want to quickly lose a few pounds for an upcoming event.
  • You’ve never been a healthy eater, but are ready to kick-start better nutrition for the first time.
  • You want your clothes to fit better.
  • You want more energy.
  • You love food and want to be satisfied while you lose weight and get healthier.
  • You’ve tried liquid fasts or other fad diets and they simply don’t work.

    Contact me at megan9j@gmail.com for more information or Shop Here!
    But please send me a line before you do so that we can make sure you are getting exactly what you need--no more and no less.
    You can also send me a message on Facebook at Megan Jewett Momentum.
I can't wait to hear from you! 


Monday, June 12, 2017

Quick Little Recipe: Cauliflower Rice Tabbouleh

Just finished the 3-Day Refresh. Words like "cleanse" and "detox" sort of describe it, but not exactly. It was surprisingly do-able. I'll have my results and a review of my experience out soon, but in the mean time, I wanted to share this recipe. It's one of the food options during the 3 days. (Yes--you eat real food with the Refresh. One of the things I liked most about it!)

This also makes a great side dish or light lunch even when you aren't Refreshing.


Ingredients
1 small head of cauliflower (alternatively, you can buy frozen or fresh pre-riced cauliflower)
1 small tomato
1 English (seedless) cucumber
1 small red onion
1 bunch parsley
1 lemon
Olive Oil
Sea Salt
Chili flakes (optional but recommended)

Instructions 
Grate or pulse in a food processor 1 cup cauliflower florets, until they resemble couscous/rice. 

Cook riced cauliflower in a nonstick pan over medium heat 5 minutes. Allow to cool before mixing with other ingredients. (This is optional--you can leave the cauliflower raw, but I prefer it cooked.) 

Small dice the tomato and add to a large bowl. 
Small dice 1/2 of the cucumber and add to the bowl.
Small dice the onion and add 1/4 cup to the bowl. 
Add 1/2 to 3/4 cup chopped parsley. 
Add the cooled cauliflower. 
Dress with 2 or 3 Tablespoons fresh lemon juice, 3 teaspoons olive oil, sea salt and chili flakes to taste. 
Toss well to combine. Allow to sit, refrigerated for a few hours. 

Enjoy the healthy goodness. 
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Saturday, June 3, 2017

June Meal Plan Week 1

My June Summer Strength accountability group kicks off on Monday! 
Here is the week 1 meal plan for the 1299-1500 calorie bracket. 

Generally, I have to tweak meal plans to suit my own habits and schedule, but using ones that are already done is completely fine! If you prefer Shakeology as an afternoon snack--go for it. Whatever works for you. 



BREAKFASTS
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday
Shakeology--blended with water and ice. (If you are eating a higher calorie bracket, this is a great place to add in extras!) (1 Red) 
SNACKS AM
Monday, Wednesday, FridayTropical Overnight Oats: ½ cup raw oats, 2 tsp. chia seeds, 1 cup kefir (or Greek yogurt), ½ tsp. vanilla extract, 1 medium kiwi, ½ cup strawberries (1 purple, 1 red, 2 yellow, ½ orange)
Tuesday, Thursday
2 Hard-Boiled eggs, 1 Cup Watermelon (1 red, 1 purple)

Saturday, SundayYour favorite coffee indulgence (within reason--lol!) and 1 HB Egg (1 yellow, 1/2 red)
 

SNACKS PM

Monday, Wednesday, FridayYogurt + Raspberries (1 Red, 1 Purple)  

Tuesday, Thursday, SaturdayApple with 1 tsp. Peanut Butter (1 purple, 1 tsp.) 

(Sunday I leave open for meal prep bites!)

LUNCHES
Monday, Wednesday, Friday
Cobb Salad with Deli Turkey and Hard-Boiled Eggs: 3 slices deli turkey, 1 hard-boiled egg, 2 Tbsp. green onions, 2 Tbsp. diced tomatoes, 1¼ cups romaine lettuce, 2 Tbsp. Healthier Ranch Dressing (1½ green, 1 red, ½ orange)
Tuesday, Thursday
Tuna Antipasto Salad: ½ cup chickpeas, ¾ cup tuna, ¼ cup red bell pepper, ½ lemon (juiced), ¼ cup chopped parsley, 1 tsp. olive oil, 2 cups spring lettuce mix (2½ green, 1 red, 1 yellow, 1 tsp.)

Sunday
Veggie burger and red pepper slices with hummus  (1 Red, 1 Green, 1 Blue) 

Saturday
Leftovers (I am more relaxed on the weekend, but just remember to track your containers!)


DINNERS
Monday, Wednesday, Friday
Chicken Burrito Bowls: ¾ cup shredded rotisserie chicken, ½ cup cauliflower rice, ½ cup chopped romaine lettuce, ¼ cup chopped tomato, ¼ cup chopped red onion, 2 Tbsp. chopped cilantro, 1 Tbsp. sliced jalapeño, ¼ medium avocado, 1 tsp. olive oil (1½ green, 1 red, 1 blue, 1 tsp.)
Tuesday, Thursday
Avocado Shrimp Rolls: ¾ cup pre-cooked shrimp, ¼ medium avocado, 1 tsp. mustard, freshly ground pepper, ½ lemon (juiced), pinch of paprika, 2 Tbsp. shredded unsweetened coconut, ½ cup romaine lettuce, 1 small whole wheat bun (½ green, 1 red, 1 yellow, 1 orange, 1 blue)

Sunday
Loaded veggie pizza (1 yellow, 1 green, 1 blue) 

Saturday
Out! Make smart choices at a restaurant--this is a lifestyle, not a "diet."  

Steps to prep 
(This should take you about an hour--time yourself and focus to see how fast you can get it done!) 

  1. Prep the vegetables and herbs. Rinse romaine lettuce, allow to air dry, and chop 6¼ cups. Rinse spring lettuce mix and allow to air dry. Remove the skin from one red onion and dice into small pieces. Rinse, deseed, and dice ½ cup red bell pepper. Rinse and chop 1 cup + 2 Tbsp. tomato. Rinse and dice ⅜ cup (6 Tbsp.) green onion. Rinse and loosely chop ½ cup parsley. Rinse and loosely chop ⅜ cup (6 Tbsp.) cilantro. Rinse, deseed, and slice 3 Tbsp. jalapeño. Store any unused vegetables for future use.
  2. Prep the Healthier Ranch Dressing for the Cobb Salad. In a food processor, combine 2 Tbsp. dried parsley, 2 tsp. dried onion flakes, 2 tsp. onion powder, 2 tsp. garlic powder, 1½ tsp. dried dill, 1½ tsp. dried cloves, 1 tsp. salt, and 1 tsp. ground black pepper; pulse until well mixed. Add 1 Tbsp. seasoning to ⅓ cup 2% plain Greek yogurt and ⅓ cup low-fat buttermilk; mix until well combined. Pour 2 Tbsp. dressing into 3 small containers. Store extra seasoning mix in the pantry and extra dressing in an air-tight container in the refrigerator for future use.
  3. Make the Cobb Salad in 3 large storage containers. To each container, add 1¼ cup chopped romaine lettuce, 2 Tbsp. diced green onion, 2 Tbsp. chopped tomato, 3 slices deli turkey, and 1 hard boiled egg.
  4. Make the Tuna Antipasto Salad in 2 large storage containers. Open and drain the chickpeas and 2 cans of tuna. To each container, add 2 cups spring lettuce mix, ½ cup chickpeas, ¾ cup tuna, ¼ cup red bell pepper, and ¼ cup chopped parsley. Store the lettuce on top of the tuna salad to keep from getting soggy. When ready to eat, drizzle salad with juice from ½ lemon and 1 tsp. olive oil.
  5. Prep the Avocado Shrimp Rolls. Stir together 2 tsp. mustard, juice from 1 lemon, large pinch paprika, and ground black pepper, to taste; divide dressing between 2 containers and store. Chop the pre-cooked shrimp into large pieces; divide between 2 containers with ¾ cup shrimp going into each container. When ready to eat, dice ¼ ripe avocado and store remaining in an air-tight container for future use. In a small bowl, toss diced avocado with ¾ cup pre-cooked shrimp and 1 container of dressing. Fill 1 small whole wheat bun with ½ cup chopped romaine lettuce, shrimp mixture, and top with 2 Tbsp. shredded unsweetened coconut.
  6. Prep the Chicken Burrito Bowls. Microwave frozen cauliflower rice per package instructions. Meanwhile, de-bone the rotisserie chicken and shred the meat. Once cauliflower rice is warm and chicken is shredded, assemble the burrito bowls. To 3 large storage containers, add ½ cup cauliflower rice, ¾ cup shredded rotisserie chicken, ½ cup chopped romaine lettuce, ¼ cup chopped tomato, ¼ cup chopped red onion, 2 Tbsp. chopped cilantro, and 1 Tbsp. sliced jalapeño. When ready to eat, top each salad with ¼ diced avocado and 1 tsp. olive oil.
  7. Make the Tropical Overnight Oats. Slice 3 kiwi in half and use a spoon to separate the fruit from the skin; dice kiwi and set aside. Rinse and slice 1½ cups strawberries. In a large bowl, combine 1½ cups old-fashioned oats, 6 tsp. chia seeds, 3 cups kefir (or Greek yogurt), 1½ tsp. vanilla extract, 3 diced kiwi, and 1½ cups strawberries. Mix until well combined; divide mixture between 3 storage containers and refrigerate.
  8. Prep Watermelon and Eggs. Cut 2 cups watermelon into bite-sized pieces. Divide between 2 storage containers. Serve with 2 hard-boiled eggs.
  9. Prep the Apple with Peanut Butter snack. Portion 1 tsp. peanut butter into 5 storage containers. Serve with medium apple.
  10. Prep the yogurt and berries snack: measure out one red container of plain Greek yogurt into a storage container. Add 1 purple container of frozen mixed berries on top and store in the fridge. 

Your 21 Day Fix Meal Prep Grocery List:

Remember to multiply if you are feeding more than one person
Fruit3 medium kiwi
1 1/2 cups strawberries
2 cups watermelon
5 medium apples
2 lemons
Vegetables1 bunch green onions
1 large tomato
6 1/4 cups romaine lettuce (about 1 large head)
2 red bell peppers
1 bunch parsley
4 cups spring lettuce mix
12 oz. package cauliflower rice, frozen
1 medium red onion
1 bunch cilantro
1 large jalapeño
2 medium avocados
Dry and Canned Goods1 1/2 cups old-fashioned oats
15 oz. can chickpeas
2 (5 oz.) cans tuna, packed in water
2 small whole wheat buns
Protein

3 cups (24 oz.) plain kefir (or an additional 24 oz. plain 2% Greek yogurt)
7 hard boiled eggs
1 large container plain 2% Greek yogurt
1/3 cup (2.7 oz.) low-fat buttermilk
1 package sliced deli turkey (9 slices)
1 rotisserie chicken
6 oz. pre-cooked shrimp


Pantry6 tsp. chia seeds
vanilla extract
5 packets Shakeology
5 Tbsp. peanut butter
dried parsley
dried onion flakes
onion powder
garlic powder
dried dill
dried cloves
salt
black pepper
olive oil
mustard
paprika
4 Tbsp. shredded unsweetened coconut

Freezer
Frozen mixed berries
Veggie pizza (look for one with a whole grain crust and tons of veggies! If it doesn't have enough, grab some extras)
Veggie burgers
 


Thursday, June 1, 2017

June Events

June is one of my favorite months and I've got lots in store for you all!


My monthly "all in" challenge and accountability group starts on Monday, June 5th! 
On demand workouts, meal plans, motivation, support, superior nutrition, and some fun! It's the whole package and only for busy women who are serious about dialing in and getting results. 

June 9th at 6:30 PM I'm going live on Facebook  to share a common mistake I see lots of women make when they try to eat healthfully. It's certainly something I fall prey to from time to time. Tune in to find out if it's a mistake you are making too and what to do about it. 

June 12th I will be hosting a free Beat The Bloat Boot Camp  where we will focus on easy strategies to get some quick wins in your health and fitness. You will be tracking your food intake, making simple swaps to improve your diet, and focusing on water intake--all with the goal to lose a few pounds and make you feel better in your favorite summer outfit! Click on the link above to see the event and be sure to comment with your email address--I will not be able to add you to the group if we aren't Facebook friends or I don't have your email address. Don't miss out. 
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