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May 7, 2015

Salsa Crockpot Chicken

Salsa Crockpot Chicken - Easy, Delicious, Nutritious!

Salsa crockpot chicken is a SUPER easy dish that you can make for your family (and have leftovers for lunch!) With only two ingredients, you can throw these in the crockpot and run out for the day and come home with dinner ready to go!

Serving Suggestions

Taco Night for the family! Chop up some veggies, and serve on tortillas with all of the sides (21 Day Fix Friends – this makes it super easy to portion out your meal!)

Taco wraps! Use the salsa crockpot chicken in a wrap and bring for a lunch.

Southwest Chicken Mason Jar Salad is another great lunch option to bring with you on the go

21 Day Fix

Portion out a red container and count as 1 Red

Salsa Crockpot Chicken

www.FitFunTina.com

Salsa Crockpot Chicken

2 minPrep Time

8 hrCook Time

8 hr, 2 Total Time

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Ingredients

  • 1 medium or large package boneless chicken breasts
  • 1 jar of salsa

Instructions

  1. Place in crockpot, and cook on low for 6-8 hours.
  2. Drain excess liquid, and use a fork to shred chicken.
  3. Serve with tacos, salads, or wraps!
7.8.1.2
11
https://fitfuntina.com/salsa-crockpot-chicken/

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Filed Under: Recipes Tagged With: 21 day fix, dinner, healthy eating, recipes

May 3, 2015

Pumpkin Pancakes

21 Day Fix Pumpkin Pancakes - Gluten Free

 

Pumpkin isn’t just a fall food! 21 Day Fix approved and gluten free, these pancakes are moist, plump, delicious, and filling. The best part? This recipe is for one serving so you can have them all! 😀

A note on these pancakes – they do take more time than a traditional pancake! If you’re having a hard time flipping them, wait a little longer. If time is an issue in the morning, I’d recommend making them the night before and reheating in the morning.

FitFunTina.com

Yields 1

Pumpkin Pancakes

21 Day Fix: 1 Purple, 1 Yellow, 1 Red

5 minPrep Time

20 minCook Time

25 minTotal Time

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Ingredients

  • 1 cup canned pumpkin
  • 2 eggs
  • 1/4 cup unsweetened almond milk
  • 1/4 cup oats
  • 1 teaspoon baking powder
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon (or pumpkin pie spice)

Instructions

  1. Combine ingredients and blend until smooth.
  2. Bake on skillet as you would traditional pancakes, over medium heat. These pancakes will take a bit longer than traditional pancakes so be patient!
  3. Serve with a tiny drizzle of maple syrup (optional - or fresh fruit) and enjoy!
7.8.1.2
10
https://fitfuntina.com/pumpkin-pancakes/

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Filed Under: Recipes Tagged With: 21 day fix recipes, breakfast, pumpkin pancakes

May 1, 2015

Chocolate Chia Pudding

Chocolate Chia Pudding 21 Day Fix Style

Chocolate Chia Pudding

Chia seeds are a great way to add protein to your recipes! A super whole grain, chia seeds are chock full of protein, fiber, omega 3, and more! If you’re scientific experimentally curious like me, they expand when soaked in liquid, and make a pudding-like consistency (sort of like tapioca, but different. Clear as mud?? lol). For this recipe, I added some cocoa powder, vanilla, and sweetener to make a nice, refreshing Chocolate Chia Pudding treat.

If you’re wondering where to find chia seeds, they can be tricky to find in the grocery store. Generally, they are usually near the flours/specialty flours. (If your grocery store has a health food section, check there first). Alternatively, you can buy them on Amazon (affiliate link below) and save a trip to the store. A bag will last you awhile!!

FitFunTina

Chocolate Chia Pudding
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Ingredients

  • 6 oz Unsweetened Almond Milk
  • 1 Orange container Chia seeds
  • 1/2 tsp vanilla extract
  • 1 tsp unsweetened cocoa powder
  • 1-2 packets of stevia

Instructions

  1. Blend together and place in an airtight container. Put in refrigerator for 6-8 hours (or overnight).
7.8.1.2
8
https://fitfuntina.com/chocolate-chia-pudding/

 

21 Day Fix:

1 Orange

1 Yellow? See HERE

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Filed Under: Recipes Tagged With: 21 day fix, recipes, snacks

April 28, 2015

21 Day Fix French Toast

*Affiliate links used. Using these links are of no cost to you, but help to keep this website running. Thank you!*

21 Day Fix french toast

 

French Toast is one of my favorite comfort food breakfasts! When I was a kid this was an easy staple to make (and the egg still provided some protein!). However, growing up in our household we added the margarine, Aunt Jemima (or whatever the generic version happened to be available), and served it on classic white bread. I’ve taken the classic recipe and cleaned it up a bit to make 21 Day Fix French Toast.

Tina’s Pro-Tip

There are two pantry ingredients that I keep in my arsenal to add a “sweetness” of flavor without packing the calories. They are my “salt and pepper” to many items that are sweet! Cinnamon and (pure) Vanilla Extract are two versatile flavors that work well together, and this recipe is certainly no exception!

21 Day Fix

If you’re on the fix, the counts are accurate for the recipe as written. If you decided to add coconut oil (or butter), you’ll have to factor in those teaspoons. Also, you are allowed one teaspoon of sweetener per day (it’s in the drink section of the 21 Day Fix book), so keep that in mind if you want to add a touch of maple syrup (get the REAL stuff!! It’s natural and fix approved!)

21 Day Fix French Toast

Yields 1

21 Day Fix French Toast

21 Day Counts: 1/2 red 1 yellow 1 purple

5 minPrep Time

10 minCook Time

15 minTotal Time

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Ingredients

  • 1 Egg
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon cinnamon
  • 1 slice whole grain bread
  • 1/2 banana

Instructions

  1. In a small bowl, beat the egg, vanilla, and cinnamon together. Dip the bread into the mixture until the bread is fully covered.
  2. Place bread in non-stick skillet on medium high heat, until first side is done. Repeat the other side.
  3. Remove and enjoy with sliced banana.
7.8.1.2
9
https://fitfuntina.com/21-day-fix-french-toast/

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Filed Under: Recipes Tagged With: 21 day fix, clean eating, recipes

April 23, 2015

Healthy Grab and Go Lunches

Healthy Grab and Go Lunches

You get to work, and realize you left your well-packed lunch at home. You start to panic as you rack your brain for what to have at lunch. Do you go out? Do you starve, then later raid the vending machine? Here are some options to consider if you happen to be near a grocery store that require little to no prep (and a much better alternative to fast food!)

Proteins:

Hard boiled eggs. Ready to eat. Many convenience stores have also started carrying these two-packs.

IMG_8432

 

These options below were found in the deli section, and can also be a reasonable option. However, compare sodium content between your options. With the sodium levels, you’ll definitely want to make this an occasional lunch.

IMG_8429

IMG_8431

IMG_8430

 

 

 

 

 

 

 

 

Fruits and Veggies:

Fruits and Veggies are GREAT and easy to graband go. Plus, many of them can be bought individually, so you don’t have to worry about leftovers. (Just don’t eat any dipping sauces that may come with the pre-packaged produce!

IMG_8438IMG_8437 IMG_8434 IMG_8433

 

 

 

 

 

 

 

 

upcgmprxtomtel86njplWalmart-Peaches

 

 

 

 

 

 

 

 

Starches:

It was hard to choose something with this category because really you have two options:

1) Choose a single item from the bakery that is loaded with extra calories and fluff.

2) Buy an entire package of wraps, loaf of bread, etc. and bring the leftovers home.

What about pre-packaged meals (sandwiches, salads, etc)?

Seeing a pre-made salad or a sandwich at the front of the deli is very tempting to grab, but I would exercise caution. Take an extra moment to read the labels and decide if it would be a good choice. Is there dressing already mixed in? Can you get a healthier dressing option on the side? Is there cheese? What other “extras” are in the item?

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Filed Under: Healthy eating tips

April 22, 2015

21 Day Fix Scramble

21 Day Fix Scramble

21 Day Fix Scramble

Confession: I’m not a huge fan of vegetables. I’ll eat them (well, some of them), but if I had my preferences, I could happily omit them out of my life and be perfectly content. Omitting veggies from your diet might seem like a good idea at the time, but doing so would deprive your body of many nutrients your body needs to be healthy. Sooo, we can fight the veggies, or find creative ways to incorporate them into our diets so we’re not eating a million salads a day. (Please, don’t try to eat a million salads within one day! I’d hate for there to be a world-wide vegetable shortage as a direct resort. For the love of your neighbors, eat the right vegetables in moderation! 🙂 You could try THIS recipe – 21 Day Fix Scramble! It’s super quick to make, and super easy. The best part is that you can customize it to utilize the veggies you like the most.

Tina’s Time Saver Pro-Tip:

Do you vegetable prep ahead of time! Wash and chop vegetables (you could even do it in multiple batches!), and portion them out into Ziploc bags. When you’re ready for breakfast, you can dump the veggies into the pan when it is time. You’ll also have fewer morning dishes to deal with, making this tip a double win!

FitFunTina.com

Yields 1

21 Day Fix Scramble

1 Green, 1 Red, 1 Teaspoon

5 minPrep Time

5 minCook Time

10 minTotal Time

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Ingredients

  • 1 tsp olive oil
  • 1/2 tsp minced garlic
  • 1 green container mixed, chopped veggies (peppers, onions, mushrooms, spinach - whatever you'd like!)
  • 2 eggs (scrambled in bowl)
  • pepper (to taste)

Instructions

  1. Turn on stove to medium high heat. In skillet, place oil and garlic for 1-2 minutes.
  2. Put veggies into the skillet, mixing with the garlic and allow it to cook for a few minutes.
  3. Add eggs to veggie mix, stirring until the eggs are fully cooked.
  4. Remove from heat and enjoy!
7.8.1.2
7
https://fitfuntina.com/21-day-fix-scramble/

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Filed Under: Recipes Tagged With: 21 day fix recipes, breakfast, eggs, recipes

April 21, 2015

Grilled Pork Tenderloin

*Affiliate links used. Using these links are of no cost to you, but help to keep this website running. Thank you!*

Grilled pork tenderloin 21 Day Fix Approved

 

In the summertime, we use our grill ALL the time. It is a great way to keep the heat out of the kitchen, and flames help to add a punch of flavor! This recipe for juicy grilled pork tenderloin is a great option for those wanting a healthy option for grilling, and a welcome departure from the standard hamburgers and hot dogs. It’s also an easy way to count on the 21 Day Fix!

Tina’s Pro-Tip

If you’re a newbie griller – have no fear. Don’t let this intimidate you. One of my favorite tips I always try to incorporate is to not over-flip your meat. This will cause the meat to lose some of the juice (plus you can lose some of those awesome grill marks). The best way to tell that the meat is done is by using a digital meat thermometer (Amazon). For pork, your magic number is going to be 145 degrees.

21 Day Fix

1 Red Container uses 5 ounces. Since you can’t really fit the tenderloin into the container, it would be easier to weigh it on a kitchen scale (Amazon). If you’re new to using a scale, I like to put a dish on the scale, reset the scale to zero, then put the meat on the dish.

For this recipe, 5 ounces = 1 red and 1 teaspoon

Grilled Pork Tenderloin

FitFunTina.com

Grilled Pork Tenderloin

21 Day Fix: Fill one red (cubed or sliced): 1 Red, 1 teaspoon

10 minPrep Time

13 minCook Time

23 minTotal Time

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Ingredients

  • 1 tablespoon olive oil
  • 1 teaspoon minced garlic
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 1 teaspoon ground coriander
  • 1 teaspoon ground thyme
  • 1 teaspoon ground cumin
  • 1 1/2 lb Pork Tenderloin

Instructions

  1. In a bowl, mix oil and all of the spices together.
  2. Apply the spice mixture to the pork tenderloin, rubbing it onto both sides.
  3. Preheat grill to 450 (high setting).
  4. Place pork on heated grill, close the lid, and cook 7 minutes.
  5. Turn pork over, cover, and cook for an additional 6 minutes.
  6. Leaving the pork on the grill, turn off the heat, and let the pork sit for five more minutes. (Keep grill cover on).
  7. Remove from grill and enjoy!!!
7.8.1.2
6
https://fitfuntina.com/grilled-pork-tenderloin/

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Filed Under: Recipes Tagged With: 21 day fix recipes, dinner, grilling, pork, recipes

April 19, 2015

Little Bites…and how they add up to pounds!

Little Bites and How they add up to pounds

It’s every toddler mom’s unknown nightmare. Children are born knowing to stop eating when they are no longer hungry. As a result, little bites of food get left behind. While you clear the plates, you take one little bite of their food.

Maybe you work in an office, and every day is someone’s birthday (or so it seems!), and the office break room has a constant supply of doughnuts, cake, cookies. There’s also probably at least one candy dish somewhere in that office. The chocolate candy is your favorite, so you grab a piece as you walk by.

Or perhaps you’re a a stay at home/work from home mom, with constant access to the kitchen. You happen to walk by the kitchen and see an opened box of crackers, so you reach in and take just a couple.

Little bites here and there, can be completely harmless. I mean, it’s just a bite or two, right? And you’re eating healthy the rest of the day, so it’s okay, right? So why is the scale moving so slow (or worse yet – in the wrong direction)? Mindless snacking seems so completely harmless, that half of the time, we don’t even realize we are doing it. A bite here and there becomes second nature so it hits our mouth before we even had a chance to consider it. Leftover bites are the easiest to justify – you were raised not to waste food. If you don’t eat it, perfectly good food will go into the garbage. (And that mom’s voice of “There are children in Africa starving!” is echoing in the back of your head).

This post is going to get a little mathematical today, but I want to show you how those “little bites” can add up and cause long-term weight loss.

First of all, there are 3,500 calories in 1 pound. So in order to lose (or gain) a pound, you have to expend (or eat) 3,500 calories of energy.

Here is a chart of some “harmless” snacks and their calorie content.littlebites

 

How it adds up: Meet “Judy”

Let’s just say Judy is eating at maintenance level (meaning, Judy is eating at her body’s calorie requirements to maintain your weight, including any activity). For Judy’s height and weight, she requires 2,000 calories per day. If she is doing this perfectly, in one year Judy will be exactly the same weight she is today.

judy1

Now, let’s put Judy in charge of raising a toddler, Noah. Noah is a picky eater, and prone to leaving food unfinished. Without thinking, Judy will take a few bites of his snacks every day, and in doing so, she eats an extra 100 calories each day. She is still eating her other 2,000 calories, and her activity level remains the same. In one year, Judy will weigh 10.42 pounds more than she does today. In five years, Judy will be 52.1 lbs heavier.

judy2

judy3

An extra 100 calories each day equals 10.42 pounds a year. In order to burn off 100 calories, you’d have to walk about a mile. Following that logic, you’d have to walk 365 miles to burn off those 10.42 pounds! That’s pretty staggering!

I don’t want to be like Judy! Now what?

So how do you combat these “little bites”? Here are some suggestions:

1) Make a visual for yourself. Is your biggest temptation in the kitchen? Make a sign for your pantry/refrigerator.

IMG_7829

2) Think before you take each unplanned bite. Is this bite going to help your journey or stall it?

STOPANDTHINK

3) Stop worrying about wasting food. The children in Africa aren’t going to get your leftovers. If you are truly concerned, make a monetary donation instead.

22950573_s

4) Make controlled decisions and plans. Ultimately, you are in control of what you consume. If your Aunt Edna is going to be offended if you don’t eat her birthday cake, you probably already know this in advance. Make a plan for success (ie. eat a single bite, push the cake around for a minute, and discard the rest. Then work that cake into your eating/exercise agenda in advance).

takecharge

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Filed Under: Healthy eating tips Tagged With: healthy eating, little bites, mindless snacking

April 7, 2015

Bulgogi (Korean BBQ Beef) Crock pot Style!

Bulgogi (Korean BBQ Beef) Clean Crockpot Recipe

One of my dearest friends from Seminary is a native Korean. On a few occasions, we would go to either a Korean restaurant or visit a Korean supermarket, where she would take the time to educate me on Korean food culture. One of my most favorite dishes was Bulgogi (which is Korea’s version of BBQ beef). Despite that Korean food culture tends to gravitate towards seafood (I do NOT! haha!), this was one of the highlights that I would look forward to whenever my friend Yun and I would dine together.

I recently came across this recipe, which was advertised as clean. I took it a step further and made some cleaner substitutions. Bulgogi is also designed to be grilled, but since my grill was buried under snow the first time I came across this recipe (northern problems, y’all), I threw it in the crockpot, and made a few more tweaks.

21 Day Fix friends, I would count this as 1 Red,

Bulgogi- Korean BBQ Beef

www.fitfuntina.com

Bulgogi (Korean BBQ Beef) Crock pot Style!

10 minPrep Time

7 hrCook Time

7 hr, 10 Total Time

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Ingredients

  • 1 Cup lite soy sauce (check label for low sodium)
  • 1 6oz can pineapple juice
  • 3 Tablespoons honey
  • 1 teaspoon sesame oil
  • 1 Tablespoon minced garlic
  • 1 teaspoon sesame seeds
  • 1 Tablespoon ground black pepper
  • 1/2 teaspoon ground ginger
  • 1 teaspoon red pepper flakes
  • 2 pounds beef rump roast
  • 1 onion, sliced thinly

Instructions

  1. Place all ingredients in crockpot. Cover and cook on low for 6-8 hours. Serve over brown rice.
7.8.1.2
1
https://fitfuntina.com/bulgogi-korean-bbq-beef-crockpot-style/

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Filed Under: Recipes Tagged With: bulgogi beef, healthy recipes, korean beef

April 6, 2015

Piña Colada 10 Calorie Goodness

Pina colada 10 calorie goodness

There is something about that piña colada flavor that just makes me feel like I’m at the beach on a warm day. I imagine myself lounging in a chair, under a big shady umbrella, feeling the cool salty breeze on my face. Now, let’s not talk about the fact that I have never had a piña colada on the beach, but this is my dream so roll with me!

I recently discovered these drinks from bai5. They’re delicious! They have no artificial sweeteners and a single 20 oz bottle has only 10 calories!Pina Colada Bai5

 

 

These can be pricey in the store, so I headed over to Amazon to order a couple of cases (I saved $$ and now I have a stash!) and they arrived today. Inspired after dinner, I made my own frozen version.

I put the chilled bai5 in my Ninja, added ice and rum extract (you could do real rum, too! This is just the non-alcoholic version), and blended. Tropical paradise in the comfort of my home!!

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Filed Under: Recipes

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