21 Day Fix Pork Carnitas

I think that Mexican dishes are not only a good comfort food, but also easy to make and can be very 21 Day Fix friendly.  Load up on the veggies, choose lean cuts of meat, use brown rice, corn or sprouted tortillas, use oils sparingly, and you can have a dinner that the entire family can enjoy.  I also love that each person can make their tacos to their own liking by adding what they want.  We usually devote one dinner a week to some sort of Mexican dish.  This particular recipe is one of my favorites!

This dish is so simple and can be prepped the night before so that all you have to do in the morning is put it in the slow cooker and walk away until dinner time!  This serves a lot of people and you'll still have left overs.

Ingredients:

3lbs pork loin

2 bay leaves

1.5 cups of organic chicken broth

2 tbsp chili powder

2 tsp ground cumin

1/2 tsp ground cloves

1 tsp onion powder

1 tsp sea salt

1 tsp oregano

Mix the dry ingredients in a bowl and rub onto the pork loin (you can do this the night before to let it marinate if you wish).  Place the seasoned pork loin in a slow cooker with the chicken broth and bay leaves.  Cook on low for 6-8 hours.  Remove the bay leaves, shred the meat, and then return to the juices and stir.

Pico De Gallo:

1 large ripe tomato, diced

1/2 medium onion, diced

1 Persian or pickling cucumber, diced

1/4 bunch of cilantro, chopped

1 avocado, diced

Juice of 1/2 lime

1/2 tsp sea salt

1/2 tsp black pepper

and the BEST PART.....

Cilantro-lime Sauce:

1/2 cup plain Greek yogurt

1/4 cup lime juice (approximately 1 whole lime)

1/4 cup cilantro chopped

1 tsp honey, or 4 drops of liquid stevia

Blend in a blender until smooth

Serve with corn tortillas, chopped romaine lettuce, and shredded cheese.

***21 Day Fix count***

1.25 red (cilantro-lime sauce and meat)

1 yellow (2 corn tortillas)

1 green (lettuce)

1 purple (pico de gallo)

1 blue (avocado and cheese)

Turkey Quinoa Meatballs over Zucchini Noodles

Who doesn't love spaghetti and meatballs?!! I'm Italian, and when I was growing up, every Sunday I would wake up to the smell of my mom's meat sauce cooking on the stove.  She would start early because the longer the sauce would cook, the more the flavors would meld together, the sauce would thicken and just get better and better.  Since I try my best to make healthy choices and I cook at home as much as possible, I'm always finding alternatives to the traditional that are lower in fat and calories, but still as tasty.  Anytime I can add extra nutrients to a dish without the kiddos noticing, it's an even bigger win!  So, here is my rendition of the classic spaghetti and meatballs.  21 Day Fix friendly too!

Meatballs:
1-2 pounds of 93% lean ground turkey
1 tsp. Himalayan salt or sea salt
1 tsp. dry mustard
1 tsp. smoked paprika
1tsp. olive oil
1 large egg, lightly beaten
3/4 cup cooked and cooled quinoa
2 cloves finely chopped garlic
12 fresh parsley sprigs, finely chopped
2 Tbsp. tomato sauce, no sugar added
*Combine all the ingredients, rolling into 1 inch balls, and place on baking sheet, bake 15 minutes @ 400 degrees. Leftovers freeze really well.

Sauce:

1 Tbsp olive oil

1 large onion, diced

4 cloves garlic, minced

1 Tbsp dried oregano

2 tsp dried basil (or 5 leaves fresh basil, chopped)

1 tsp dried parsley (or 2 Tbsp fresh flat leaf parsley, chopped)

1 tsp black pepper

Hot pepper flakes to taste (optional, if you want to add some heat)

2 (15 ounce) cans of tomato sauce

1 Tbsp of honey (optional)

Saute the onion in 1 tbsp of olive oil until translucent.  Be careful not to let the onion brown.  Add garlic and cook for another 1-2 minutes continually stirring.  Again, don't let the garlic burn or else it will get bitter.  Add in the herbs and spices, stir.  Add in the tomato sauce and continue to cook on low.  If it starts to bubble, turn it down to the lowest setting.    Add the meatballs and stir occasionally, being careful not to break up the meatballs.  The longer you cook, the better.  I would recommend at least 2 hours.  If you don't have time to babysit the pot, after you sweat the onions and garlic, you can add everything to a slow cooker and cook on low for 6-8 hours.  If you prefer a sweeter sauce, add 1 Tbsp of honey.

Noodles:

If you have a spiral veggie slicer, zucchini noodles are super easy to make and taste really yummy....so good, that you'll actually forget you are eating vegetables!

If you don't have a spiral veggie slicer, you can use a vegetable peeler to create ribbons of zucchini.  Then just simply place 1 tsp of olive oil to a pan and sautee until they noodles are tender, or steam the zucchini in a steamer basket.

*If you don't want to use zucchini, spaghetti squash works just as well.  Simply cut the squash in half lengthwise, place face down on a plate and microwave for 10-12 minutes.  When you pull it out, be careful because it will be very steamy and hot.  Then use a fork to scoop out the (noodles).  They should come out easily.  If not, pop it back in the microwave for another minute or two until tender and easy to scoop.

21 Day Fix Container Count:

5 one-inch meatballs = 1 red &  1/2 yellow

1 Cup of zucchini or spaghetti squash noodles = 1 green

1 Cup of sauce = 1 green

The Whole 30 Program

The Whole30 ---> Have you done this? I'm doing this!  Admittedly, I was having a little anxiety over this because, as you probably know, I put a lot of emphasis on what I eat on a daily basis and I'm pretty confident that I know how and what to eat already, so changing things up scares me a little.  I know I eat right, and I avoid certain foods because I know how they affect my body.  So, I was pleasantly surprised, when I started to read about the Whole30, to realize that I pretty much already eat this way!  The only changes that I will have to adjust to are not eating legumes - I love beans! and they are a great protein source, but they are also starchy.  And then there is the peanut butter ---> OH EM GEE!!!  I will live, right?  I go through peanut butter like no one else, but for 30 days, I can give this one up.  But....the absolute hardest thing for me is not stepping on the scale for 30 days YIKES!  I've been pretty open and honest about my obsession with the scale, even though I know that it is not an accurate measure of one's body composition, but for pretty much the last 4 years I have used the scale to help keep me on track.  For the next 30 days my scale will find a new home in my closet.

Here are the rules:

1. Eat REAL FOOD!  Yes, real, nothing processed or made by man.  Eat meat, seafood, eggs, lots of vegetables, you can have some fruit, healthy oils, nuts and seeds.
2. Do NOT eat ---> anything with added sugar of anykind, real or artificial, no alchohol, no grains, no legumes, no peanut butter :( (so sad!), no soy products.
3. Do NOT step on the scale or take measurements while on the program, with the exception of day 1 and 30.  This is a toughie!!

I'm going to complete this program and share my results, and at the end, I'm going to gather my friends and family to the next 30 day challenge!  If you are interested in changing your eating habits and joining me for another round, shoot me an email to karlaobrienfitness@gmail.com!  There is no purchase necessary, but I will expect you to show up each day and I will hold you accountable - sounds fair enough, right?

For more in depth information on this program, go to http://whole30.com/whole30-program-rules/

Low Sugar Pancakes

When I was recruited to make pancakes for my son's preschool class, I immediately went on the search to find a recipe with the lowest possible amount of sugar.  I came across this recipe from Alton Brown, and knowing how scientific he is and how precise he is with his cooking techniques, I had a feeling these were going to be good.  So courtesy of Alton Brown, I give you these light and delicious, low-sugar pancakes that will have you never buying a boxed pancake again.  *The original recipe has been altered to replace the all-purpose flour with a healthier flour alternative.  Still tastes great!  

We made our very own pancake-sausage sandwiches and actually served these up for dinner. I love breakfast for dinner, don't you?  Top with berries and warm pure maple syrup.  Serve with your favorite eggs and side of steamed kale and YUM! You've got a tasty meal!

3 pancakes = 1 gram of sugar....SCORE!  (we have to count every gram of sugar in our house ;) )

Ingredients for the DRY MIX:

• 6 cups oat flour, almond flour, or any other healthy flour alternative
• 1 1/2 teaspoons baking soda (check expiration date first, this is not an ingredient you use very often, so make sure yours is not out of date)
• 3 teaspoons baking powder
• 1 tablespoon kosher salt
• 2 tablespoons sugar
• Combine all of the ingredients in a lidded container. Shake to mix.
• Use the mix within 3 months.

Ingredients for the PANCAKES:

• Yield: about 30 pancakes, 3 inches in diameter.  I used a small gravy ladle to pour the mixture on the griddle.
• 2 eggs, separated
• 2 cups buttermilk
• 4 tablespoons melted butter
• 2 cups "Instant" Pancake Mix, recipe above
• butter for greasing the pan
• 2 cups fresh fruit such as blueberries, if desired

Instructions

Whisk together the egg whites and the buttermilk in a small bowl. In another bowl, whisk the egg yolks with the melted butter.

Combine the buttermilk mixture with the egg yolk mixture in a large mixing bowl and whisk together until thoroughly combined. Pour the liquid ingredients on top of the dry pancake mix. Using a whisk, mix the batter just enough to bring it together. Don't try to work all the lumps out.

Check to see that the griddle is hot by placing a few drops of water onto to the griddle. The griddle is ready if the water dances across the surface.

Lightly butter the griddle. I just took the butter stick in my hand and drew a small circle on the griddle where I placed each ladle of pancake batter.  Doing it this way prevented the butter from burning around the pan/griddle.

Gently ladle the pancake batter onto the griddle.  At this point, you can add in berries if desired. When bubbles begin to set around the edges of the pancake and the griddle-side of the cake is golden, gently flip the pancakes. Continue to cook 2 to 3 minutes or until the pancake is set.

If you are not serving these immediately, you can allow to cool completely and place in between wax or parchment paper and freeze in baggies.  When you pull them out of the freezer, you can warm up in a toaster.

Zucchini & Eggs - 21DF Approved!

Quick and easy!  That's what it's all about.  Eating healthy does not have to be complicated, in fact I find the simpler and easier to compose a meal, the better.  Open up that fridge, take a look at what you've got available to you, and if you've shopped right, I bet you can put together a healthy meal in less than 10 minutes from start to finish.  This is one of them ---> Zucchini & Eggs!

I like to spiralize my zucchini, but this works great if you even just slice them or use a vegetable peeler to make ribbons.

Here's what you need:

1 small to medium zucchini (it cooks down a lot)

2 tsps olive oil or coconut oil

2 Tbsps or Parmesan cheese

6 Eggs

Here's how you do it:

1. Cut up your zucchini or spiralize it.
2. Use 2 tsps of olive oil or coconut oil and sautee the zucchini in a non-stick pan
3. While that is cooking, scramble up 2 whole eggs and 4 egg whites
4. Mix in 2 Tbsps of freshly grated parmesan cheese and fresh cracked black pepper.
5. When the zucchini has softened, pour in the scrambled egg mixture and continue cooking until the eggs are cooked through.  That's it!  ENJOY!

21 Day Fix Measurements ---->  1.5 RED, 1/2 BLUE, 1 GREEN, 2 tsps

My 3 Day Refresh Results

Let's be real and honest here, no one is perfect, even the people with who look to be completely put together make mistakes and fall of the wagon or overindulge sometimes.  It happens to us all.  We go to a party and the spread of food is enough to feed a small army, we take a nibble here and there, fill our plates, go back for seconds and maybe thirds, and then the next morning we wake and feel bloated, rings are tight on our fingers, and we just kinda feel like crap.  The sodium you have consumed is causing mega-water retention and your clothes are probably tight and uncomfortable.  Unfortunately, I have had this happen more times than I care to admit in my journey.  It's a marathon, right?

But ---> the important thing is that we don't make this a habit, we write it off as a cheat, move on and get right back to the routine that we know makes us feel good.  About every month or two, or when I just feel the need to clear out my system and start fresh, I do a 3 Day Refresh, and every time, I have lost at least 5 pounds, which is just enough to get rid of the bloat, make me feel re-energized, and motivated to get back at it.   I wake feeling lighter, and more cognizant of what goes into my body.

The 3 Day Refresh is a no-starvation quick cleanse.  You get to eat real food!  Hallelujah!  In your kit you get a booklet which has a list of approved fruits, vegetables, and healthy fats, and several recipes for a dinner choice.

WHAT YOU WILL EAT AND DRINK:

1. Each morning you wake up and drink 8-12 ounces of filtered water.
2. For breakfast (within an hour of waking) you have Shakeology + a fruit option.
3. Mid-morning you drink the Fiber Sweep, which is a digestive health drink. (But don't worry, it won't be having you run to the bathroom.  It's very gentle.)
4. For lunch you drink the Vanilla Fresh, a high protein drink that will stave off hunger, + one fruit + one vegetable + one healthy fat, all from the list in your booklet.
5. Your afternoon snack is one vegetable + one healthy fat, or a raw juice from the recipes provided in your booklet.
6. Dinner is a Vanilla Fresh + one of the recipes from the dinner list.

*You can drink unsweetened herbal or green tea throughout the day as well, and you need to be drinking AT  LEAST half your body weight in ounces each day IN ADDITION to what you use in your shakes.

WHAT TO EXPECT:

Because you are eating and drinking throughout the day, you should not feel hungry.  I've done the refresh half a dozen times and the only difficulty I have is being conscious of breaking my habit of picking at the food my kids leave on their plates (and that is a BAD HABIT! not a need to satisfy hunger).  The calories are low, around 900, but it's packed with fiber and protein and your Shakeology will provide you will your daily vitamins and superfoods, so your body won't be lacking in nutrients.  Keep in mind this is only 3 days and you should not live with a calorie deficit like this for more than that.

Now, if you are not used to a diet that has lots of veggies, fruits and whole grains, you may feel a little discomfort from gas and bloating, but this is actually a sign that it's working!!!  And thankfully it's temporary.

As for exercise - only mild to moderate exercise is recommended.  The calorie intake is just not enough to help you fuel a more rigorous workout.  Brisk walking, yoga, and even PiYo are great exercises you can incorporate while on your refresh.

THE 3 Day Refresh IS GOOD FOR YOU IF YOU ARE:

---> Stuck at a plateau in your weight loss.

---> Need a do-over from a day or two (or week) of binging.

---> Are ready to start a workout and clean eating regime and want a boost to start your weight loss.

WHAT TO DO AFTER THE REFRESH:

Living in a really big calorie deficit is not ideal for long periods of time.  What happens is your body's metabolism will slow and you will begin to store fat and break down muscle.  You may get discouraged as your weight loss won't occur as you expect.  If you are exercising (as you should be) you will need adequate fuel for your body.  Proper nutrition is essential going forward, and making sure your body is getting the right vitamins and pre and probiotics is highly recommended no matter what your goals are.  Vitamin sources are best when they come from whole foods, not synthetically created, as your body will more easily absorb them. Shakeology is a great way to make sure you are getting those essential nutrients and it supports all 11 body systems.  It's been clinically proven to lower blood sugar A1C levels in people with Type 2 Diabetes, been proven to reduce cholesterol, and aide in weight loss.  The traditional diet lacks essential nutrients and most doctors recommend supplementing with a daily multi-vitamin.

If you expect to return to your normal way of eating, like prior to the Refresh, I will be honest and tell you to save your money because the weight will come right back on and you will be discouraged.  However, if you are serious about making a change and ready to start feeling good about yourself both physically and mentally, creating a lifestyle change is the way to go.  Incorporate Shakeology daily, get into a structured workout program, and follow the nutrition plan that comes with the program.  If you need help with how to begin, contact me and I can help recommend a program for you and I will support you all the way through it.

WHAT COMES WITH YOUR CHALLENGE PACK:

---> You get 3 packets of the Fiber Sweep, 6 packets of the Vanilla Fresh

---> A nutrition booklet with recipes and approved food lists

---> A 30 MEAL supply of Shakeology
---> A 30 day trial to Beachbody On Demand, giving you access to over $4000 worth of
        Beachbody workouts streamed online!

---> Support from an online group

---> ME as your coach!

---> Guaranteed results and NO REGRETS!!

Click Here to tell me about your goals and complete your challenge group application.