January 7, 2017

What salad dressings can I use on 21 Day Fix?

21 Day Fix salad dressings are a hot topic for those new to Fix nutrition, here's a little walk-through on the good, the bad, and the ugly! For more 21 Day Fix resources and recipes, head to www.fitfuntina.com

Have you ever wondered why grocery stores have an entire aisle dedicated to condiments? Especially in the world of salad dressings, the options are no longer as simple as picking your brand of ranch, italian dressing, and thousand island. Nowadays, the selection has not only expanded – dividing flavors into “lite”, “low fat”, and “regular”, but there are a million other options and sub-flavors to choose from. Not only is there just ranch available, but you can get chipotle ranch, sriachra ranch, avocado ranch, honey bbq ranch, and more. This is crazy stuff! 21 Day Fix salad dressings are a hot topic for those new to Fix nutrition, so let’s explore and see exactly what options are available!

If you’re a purist, you can look in the nutrition guide and they provide recipes for you to make your own dressing. While this is going to be the absolute best option, it’s not always realistic to make an extra recipe if you’re already making a lot of other food (especially if you’re busy!). I’m going to give you some options – from good to okay to “maybe not so much”, and give you an idea of what to look for (and what to avoid).

Maybe Not So Much

I’m going to give you a pretty good rule of thumb – you probably will want to avoid any dressing on a non-refrigerated shelf. They will in general be packed with preservatives, ingredients you can’t pronounce, high fructose corn syrup, sugars, and various odd oils.

Let’s look at this label:

(This was found in the regular condiment aisle) This French dressing is fat free! And it’s only 50 calories per serving!! Okay, that doesn’t seem horrible, but let’s take a look at the back:

Here are the red flags:

Second ingredient is high fructose corn syrup
Sodium is high for dressing
Additives including food color
The only thing in there resembling food is the tomato puree.

Okay Options

When looking for salad dressings your best bet is to head to the refrigerated dressings. These are typically located in the produce section neared the bagged lettuce and salad kits. Typically, you will find these dressings to have fewer preservatives (hence the need for them to be refrigerated), and better ingredients all around. However, not all the dressings in this section are created equal. Take this Marie’s Simply Dressed Caesar dressing for example:

This is definitely a better option than the non-refrigerated dressings. BUT…this irks me (and I’ll tell you why):

This list is on the side of the bottle, which promises great things that you will find inside of this bottle. Made with extra virgin olive oil? That’s fabulous!!!! But…

The second ingredient is actually CANOLA oil, not olive oil. There is extra virgin olive oil in this ingredient list, but it is further down, #5 in the list. (As a reminder, the ingredients are listed in the order of quantity).

Canola oil is kinda sketchy in the land of clean eating. It is said that many of the sources for canola oil contain GMO’s, so it is not an optimal oil to use.

So yes, I’m a little irked at the way this product is misleadingly advertised. Yes, it IS made with olive oil. So they only win that battle on a technicality. Boo, Marie’s!!

Another option:

Greek yogurt based dressings can be a great alternative to some of the cream-based dressings. Instead of a mayonnaise base, it uses the creaminess of the Greek yogurt for a cleaner option.

Here are a few of the yellow flag ingredients to watch for: corn starch, carrageenan (controversial and can cause digestive issues), canola oil (again, but further down on the list).

Also, while we are looking at the ingredients, check out the sodium content. If you remember above, the French dressing had 350 mg per serving. Both Marie’s and Opa have less, with 270 and 230mg each respectively. It’s definitely headed in a better direction.

A GOOD Option!

In general, vinaigrette are a delightful way to enjoy your salad. As you noticed with the creamy caesar and bleu cheese dressings above, you’ll notice that there were some additives in there (for the sake of keeping a good creamy texture). Let’s check this label out and see what we find:

Fruit juice as a natural sweetener! Besides not knowing what these “natural flavors” are, and the inclusion of xantham gum (which is..okay, but not optimal. Likely unavoidable in these type situations), this is one of the best labels I’ve seen on a supermarket grocery label. Also, the sodium content is even lower – only 150 mg.

Conclusion

Your best option is going to always be to make your dressings from scratch. When you make these yourself, you know what and how much you’re putting into your dressing. However, I can understand lack of time being a reason. If you DO want to make some dressings for yourself, I’d urge you to check out this list of recipes from Clean Eating Gluten Free Foodie (her poppy dressing is one of my favorites!).

September 10, 2015

Meal Replacement Shakes vs. Protein Shakes

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Meal replacement shakes and protein shakes have become increasingly common in the health and fitness world. While the taste may be similar, there are some important distinctions between the two that are important to know, so you can choose the right product for your fitness goals.

Primary Function:

Protein shakes are designed to fuel the body with protein. Typically they are consumed by those who are strength training, often following a workout. Typical examples of protein powders include Quest, Sun Warrior,

A meal replacement shake is designed to do just that – replace an entire meal through the nutrition in the shake. They can be consumed at any time throughout the day, with the intention of replacing another meal (such as breakfast). Shakeology, Vega One, Raw Meal, and Skinny Gut are examples that fall into this category.

Calories:

Protein shakes are typically lower in calories than a meal replacement shake. Meal replacement shakes were designed to be filling and contain more calories to sustain you until your next meal. In fact, protein shakes typically have about half of the calories than a meal replacement shake, as it is only fulfilling one purpose (protein).

Macros (aka protein, carbohydrates, fats)

With a protein shake, you are looking at getting a higher amount of protein than you would in a meal replacement shake (although protein is also important for meal replacement shakes). However, the meal replacement shakes will have more carbohydrates and fats to keep the macros equivalent to what you would find in an actual meal.

Vitamins and Minerals:

Protein shakes do not typically contain any added vitamins or minerals. If the protein powder contains whey, then it will contain calcium as a result, but there won’t be much else in the shake from the vitamin standpoint.

While it is not guaranteed that every meal replacement shake will have vitamins and minerals, many of them do contain that extra nutrition. For example, drinking Shakeology each day would replace the need to take a multi-vitamin and various other supplements.

Cost:

For the most part, protein shakes are going to be much less expensive than a meal replacement shake. There are many protein powders out there you can get for around $1/serving. (Such as Sunwarrior Blend on Amazon.com). Meal replacement shakes are going to be more expensive because they provide more. Shakeology runs as low as $3.90/serving (See HERE for more information on how to save money on Shakeology). Some of the better meal replacement shakes (See HERE and HERE for a couple of alternatives) still run around $2.80/serving.

August 12, 2015

31 Days of Chocolate Shakeology Flavors

I admit – I love my chocolate Shakeology! For the month of August, I decided to challenge myself to make 31 Different Chocolate Shakeology Flavor combinations to show it’s versatility! I will be continually adding to this page throughout the month, so be sure to check back and see what gets made!

If you’d like to download my Shakeology recipe guide, you can click HERE.

A lot of my recipes use Bakto Extracts. They’re natural and very delicious! You can find more info on my post https://fitfuntina.com/review-bakto-extracts/

Day 1: The classic Chocolate Peanut Butter Banana shake! This is my absolute favorite! 6 oz almond milk, 6 oz water, 1/2 banana, 2 teaspoons peanut butter, chocolate Shakeology, and ice! 21 Day Fix counts: 1 red, 1 purple, 2 teaspoons.

Day 2: Chocolate hazelnut! Another delicious hit! Vegan Chocolate Shakeology, 6 oz almond milk, 6 oz water, 1/2 banana, and 1 teaspoon hazelnut extract. 21 Day Fix counts: 1 red, 1 purple.

Day 3: Peppermint mocha. Move over, Starbucks! There’s a new peppermint mocha in town! Vegan chocolate Shakeology, 10 oz of coffee, 2 oz unsweetened almond milk, 1/2 banana, 1/2 teaspoon peppermint extract, and ice. 21 Day Fix Count: 1 red, 1 purple.

Day 4: Chocolate Coconut Caramel. This is like a candy bar! Vegan chocolate Shakeology, 6 oz unsweetened almond milk, 6 oz water, 1/2 banana, 1/8 cup toasted unsweetened coconut flakes, 1 teaspoon caramel extract. 21 Day Fix counts: 1 red, 1 purple, 1 orange.

Day 5: Chocolate Caramel Cinnamon. Vegan chocolate Shakeology, 6 oz unsweetened almond milk, 6 oz water, 1/2 banana, 1 teaspoon caramel extract, 1 teaspoon cinnamon. 21 Day Fix Count: 1 red, 1 purple

Day 6: Mexican Mocha!! With just a hint of pepper, this is delicious! Vegan chocolate Shakeology, 8 oz coffee, 2 oz unsweetened almond milk, 1/2 banana, 1 teaspoon cinnamon, 1/2 teaspoon nutmeg, a dash of cayenne (red pepper). 21 Day Fix Count: 1 red, 1 purple

Day 7: Chocolate blueberry. I’ll be honest, this wasn’t my favorite. But you can’t blame a girl for trying. 🙂 Vegan chocolate Shakeology, 6 oz unsweetened almond milk, 6 oz water, 1 cup blueberries. 21 Day Fix Count: 1 red, 1 purple

Day 8: Coconut Peanut Butter Bark. You don’t have to use Shakeology only in shakes!!! Vegan Chocolate Shakeology, 2 teaspoons coconut oil, 2 teaspoons peanut butter. 21 Day Fix Count: 1 red, 4 teaspoons

Day 9: Chocolate Coconut Peanut Butter. I decided to revisit the coconut and add a twist of peanut butter. This shake did not disappoint! Vegan chocolate Shakeology, 6 oz unsweetened almond milk, 6 oz water, 1/2 banana, 1/8 cup unsweetened toasted coconut, 2 teaspoons peanut butter. 21 Day Fix Count:

Day 10: Pumpkin Pie Spice. Fall is coming!! Vegan chocolate Shakeology, 1 Cup pumpkin puree, 1 teaspoon pumpkin pie spice. 21 Day Fix Count: 1 red, 1 purple.

Day 11: Chocolate Cherry Vanilla. Vegan chocolate Shakeology, 1 cup water, 1/2 cup unsweetened almond milk, 1 cup frozen cherries, 1 teaspoon vanilla extract. 21 Day Fix Count: 1 red, 1 purple

Day 12: Oatmeal Cream Cookie. Vegan chocolate Shakeology, 6 oz unsweetened almond milk, 6 oz water, 1/2 banana, 1/4 oatmeal, 1 teaspoon vanilla extract, 1/2 teaspoon cinnamon. 21 Day Fix Count: 1 red, 1 purple, 1 yellow.

Day 13: Chocolate Gingerbread. Vegan chocolate Shakeology, 6 oz unsweetened almond milk, 6 oz water, 1/2 banana, 1/2 tsp cinnamon, 1/2 tsp ginger, 1 tsp vanilla extract. 21 Day Fix Count: 1 red, 1 purple

Day 14: Salted Caramel. Vegan chocolate Shakeology, 6 oz unsweetened almond milk, 6 oz water, 1/2 banana, 1 tsp caramel extract, 1 dash sea salt. 21 Day Fix Count: 1 red, 1 purple

Day 15: Chocolate covered strawberries. Vegan chocolate Shakeology, 6 oz unsweetened almond milk, 6 oz water, 1 cup strawberries. 21 Day Fix Count: 1 red, 1 purple

Day 16: Cinnamon Roll. Vegan chocolate Shakeology, 6 oz unsweetened almond milk, 6 oz water, 1/2 banana, 1/2 teaspoon butter extract, 1 teaspoon cinnamon. 21 Day Fix count: 1 red, 1 purple.

Day 17: Thin Mint. Vegan chocolate Shakeology, 6 oz unsweetened almond milk, 6 oz water, 1/2 banana, 1 teaspoon vanilla extract, 1/4 teaspoon mint extract. 21 Day Fix Count: 1 red, 1 purple

Day 18: Bananas Foster. Vegan chocolate Shakeology, 6 oz unsweetened almond milk, 6 oz water, 1 banana, 1/2 teaspoon rum extract, 1 teaspoon caramel extract. 21 Day Fix Count: 1 red, 1 purple

Day 19: Chocolate Chai. Vegan chocolate Shakeology, 10 oz chai tea (chilled), 2 oz unsweetened almond milk, 1/2 banana. 21 Day Fix Count: 1 red, 1 purple

Day 20: Maple Peanut Butter. Vegan chocolate Shakeology, 6 oz unsweetened almond milk, 6 oz water, 1/2 banana, 1 teaspoon maple extract, 2 teaspoons peanut butter. 21 Day Fix Count: 1 red, 1 purple, 2 teaspoons

Day 21: Banana Nut Bread. Vegan chocolate Shakeology, 6 oz unsweetened almond milk, 6 oz water, 1/2 banana, 1 teaspoon cinnamon, 1/4 cup quick oats, 1/8 cup chopped pecans. 21 Day Fix Count: 1 red, 1 purple, 1 yellow, 1 blue.

June 3, 2015

Clean Coffee Creamer

Is coffee a necessity in your life? Here’s a quick and easy recipe for clean coffee creamer you can use (and take with you if you want your coffee on the go!)

Tips:

1) Use a plastic container to keep your individual portions. You can even use the container to mix your ingredients together.

2) BULLETPROOF – If you are at home, you can also put coffee in the blender with 1 tsp of coconut oil (or butter!) for a smoother, blended taste.

3) Per Autumn Calabrese, unsweetened almond milk should not count towards your yellows. See my post HERE that goes into bigger detail.

4) Extracts – when possible, use pure extracts. Imitation extracts tend to have added sugars (plus the flavoring isn’t as strong). Read the labels to be sure.

Clean Coffee Creamer

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Ingredients

1/4 cup unsweetened almond milk
1 teaspoon natural vanilla extract
1-2 packets stevia

Instructions

Place ingredients together in container and mix well. Keep refrigerated until ready to use. Add to coffee and stir.

https://fitfuntina.com/clean-coffee-creamer/

May 12, 2015

Confessions of a scale-aholic

This is my confession. When I first started living in a healthier lifestyle, I found myself stepping on the scale. A LOT. The thrill of seeing the scale number going down was a bit of an adrenaline rush! Every morning, I would weigh myself as soon as I woke up to see my progress. There were some mornings, when the scale wasn’t cooperating in the way that I thought it should be, and I would hit a mound of frustration. I would spend the entire morning analyzing my previous day. Did I really burn enough calories? Did I eat too many calories? Did I eat too little calories? Am I experiencing water retention? The questions were endless and they would fill my mornings (and sometimes the entire day).

I was so desperate to see the scale drop, that I started almost obsessing with the scale. Daily morning weigh-ins added to the occasional nightly weigh-ins (because I had calculated that on average, I weighed 2 pounds less in the morning than I did at night). Weighing in at night gave me a glimpse of what to expect in the morning, so either I’d go to bed either happy, grumpy, or confused.

When I started making specific weight goals and deadlines to reach those goals, I became even MORE obsessed. We are talking major stress to hit the goals I had in my mind. Add the stress to the fact that I am a recovering emotional eater, and it was too much for me to take. If the scale had a drop that morning, I’d slip in a tiny bite of something as a “reward” (I know the logic seems funny but it really came down to getting too relaxed with my mini-celebration). If the scale had a significant increase, I’d get moody and eat…well, more than a few bites. I was chained to the scale, and allowed it to determine my mood for the day.

After joining Beachbody and the 21 Day Fix, I was on FIRE. The scale was dropping by leaps and bounds, the inches were coming off, and I was in the fast lane to success. I knew that the initial drop would slow down, and it did. I slowly slipped back into my scale-obsession, desperate to continue making progress. Finally, after a week of the scale going UP every day (despite that I was keeping everything in check), I hit the proverbial wall, knowing that something needed to change.

And so I decided to do something completely different than I had been doing – I stepped AWAY from the scale. I knew what I needed to do to be healthy, so I made a little challenge to myself to NOT look at the scale. Admittedly, it was pretty hard the first few days. I was working my tail off, and I wanted to SEE some kind of results. But as each day passed, the anxiety decreased. I even started to feel a little glimpse of freedom! Stepping away from the scale also challenged me. I knew that if I was cheating, then when I came back to the scale I’d see a less-than-desirable number. I love a good challenge, and this really helped me to focus more on my nutrition and less on my progress.

While I do have a specific goal weight in mind, my ULTIMATE goal is to be healthy. To eat healthy, to be fit and strong, and live healthy. I have the right tools within me to make it happen, and I KNOW that when I focus on the healthy, my weight/body is going to follow. Focusing on the health as opposed to the number on the scale has been a definite game-changing experience.

Are you a scale obsessor? I’d love to hear your story, and hear how you triumphed over it. Send me an email at fitfuntina@gmail.com

May 5, 2015

Fooducate = Food + Education

Frequently, I get challengers that ask whether certain food items are a good healthy option. Fooducate is an app that I frequently refer them to, as it not only will give them the nutrition info, but will tell WHY certain foods are good options or bad options. It is available on your smartphone, giving the ability to scan items. Their website also contains information so you can do research at home on your computer.

When you scan the barcodes of foods, each product is given a letter grade (ie. A, B+, C-, etc) by using a scientific algorithm based on its nutrition facts and ingredient list. Fooducate recommends minimally processed, real foods that are naturally rich in nutrients and antioxidants.

The following are some screen shots for belVita Breakfast Biscuits. At first glance from the product, it *seems* like it may be a good option. However, as you can see, Fooducate gives it a rating of C+ (compared to other similar products).

On the following screen shot, it will explain the grade in greater detail (high in sugar – bad, high in fiber – good) to help educate you in your decision.

Here is a screen shot of the nutrition analysis. It also compares the calories to other similar products within the category.

April 9, 2015

Personal Development

So, how’s your personal development coming along? Up until several months ago, I never really put much thought into it. Sure, I would read my Bible, but anything else? I’ve got KIDS, and life, and well…who has the TIME for such things? I used to buy fiction books for when I’d go on vacation, and never got past the first chapter!

Since I started making time for personal development in my life, I’ve noticed a HUGE shift in my mindset. My time-load has not changed. I still have the same amount of time for taking care of the kids, the house, the husband. But I’ve looked for and found ways to make time to develop and take care of myself. I’ve discovered audiobooks are great for when I’m driving or working on laundry (I use Audible by Amazon – Try Audible and Get Two Free Audiobooks). I’m learning new things, and it EXCITES me! Even spending just ten minutes a day has made a great impact on how I face each day.

*Disclaimer Note: Affiliate links via Amazon.com are included. These links do not charge you anything, but ordering through them help to keep the blog running. Thank you!*

Here are some good reads:

1. Mindless Eating: Why We Eat More Than We Think A great book detailing studies of eating habits, and how to change them.

2. Go for No! Yes is the Destination, No is How You Get There A short read on determining your successes by your failures.

3. The Power of Habit: Why We Do What We Do in Life and Business Another great book on habits – how they shape our actions and how to form new and healthy habits.

4. #GIRLBOSS A motivational book that will inspire you to want to take over the world (note: be warned of bad language).

5. The Compound Effect A book about how small habits can grow bigger over time.

6. Pretty Happy. This book is a great book about being content with your body, and taking care of it from the inside out.

7. Eat That Frog. With super simple principles, this book is for those who have a hard time prioritizing and accomplishing.

8. Go Pro. This book is becoming the standard for anyone wanting to be successful in network marketing.

9. Rock Your Network Marketing Business. Guide from one of the top income earners in the country on how to succeed in network marketing.

10. Girl Code. Inspirational book on how to be successful in business as a woman.

If you’re looking for free options, you can always browse and listen to podcasts. In addition, there are many options available in your local library.

April 8, 2015

Eating Healthy on a Road Trip

A road trip is no excuse to take a vacation from your healthy lifestyle. When you leave the comfort of your home and your kitchen, it is easy to lose your groove no matter how much fun you may having (or how much fun your toddlers may NOT be having!). Whether your trip is a full day trip, or over the course of a week, here are some ways you can maintain a healthy lifestyle on the go.

Eating in the car:
1. Pack according to your family’s needs. If, like us, you tend to drive in long stretches, you may be hungry for snacks between stops for food. Don’t pack snacks to feed your boredom, but your stomach instead.
2. Pre-portion your snacks and meals. Decide on your snacks, and portion them out into individual baggies. You can also label your snacks according to who the snack is for.
3. If you find yourself bored while driving and have the need to chew on something, pack some gum for those moments.

Mealtime!
1. You can save a lot of money (and calories) by packing your own meals when possible. Again, pre-portion out your meals into disposable containers. If possible, stop and eat at a rest area or while re-fueling your vehicle so you can also have a chance to stretch your legs by taking a quick brisk walk.
2. If you decide to NOT pre-pack your own meals, do your research beforehand to several chain restaurants when you stop so you can make informed decision and not act out of hunger.
3. Make similar choices to something you’d make while at home. If you feel the need to splurge, be mindful and in control of your eating situation. If the tater tots in Idaho are NOT to be missed, then have tater tots but determine a reasonable portion and throw the rest of them away before you start eating. If it’s not in front of you, you won’t eat it.

Hydration
1. Make sure you continue to drink plenty of water while you’re on your trip. If you don’t like to drink a lot while driving, then aim to drink as soon as you get to your destination. Skip the sodas, as they don’t keep you hydrated.

Destination/Other tips:
1. If you are staying at a hotel, see ahead if there is a refrigerator.
2. Get an idea of where you are staying and pack any healthy foods to help you stay on track. Are you staying with Aunt Millie, who is sweet as pie but she bakes a lot of pie (and other unhealthy foods)? By all means, be polite, but remember you are the one that controls how much food you eat. This is your opportunity to exercise portion control that you’ve been teaching yourself at home.

April 7, 2015

Staying Fit on Vacation

7 tips for staying fit on vacation If you spend months planning out your vacation, then it should only make sense to also spend a little time making a plan for maintaining an exercise routine while on a trip. You probably won’t have access to the same equipment or facilities while you are away, but you can still make a plan to keep your fitness in motion so you don’t lose any progress upon your return.

1. Scope out your destination.

Are you staying at a hotel? Does it have a fitness center? Are there any jogging trails adjacent to the hotel? What equipment does the fitness center have? Often you can look at pictures on the hotel’s webpage, but in general most hotels will have a treadmill and an exercise bike.

2. Gym Membership

Do you have a gym membership that allows you to use facilities at your destination?

3. Beachbody on Demand

This is my FAVORITE option available. As long as you have wifi, you have access to a library of options to keep you active no matter what is available at your facility. Programs such as TurboFire and T25 don’t require any additional equipment. There is also a FREE 30 day trial, so vacation is a great time to try it out! Click here to sign up!

4. Bring Your Own Equipment.

If you’re driving, pack a set of weights!

5. Run While You Can!

If you’re waiting for your turn to take a shower, volunteer to go last. Grab your headphones and take a quick jog while everyone else is getting ready. Find opportunities to get in extra physical activity.

6. Take the Stairs.

This is a bonus if you have luggage. Cardio + Strength!

7. Find Active Activities that the family can enjoy.

Check your destination for active things you can do that aren’t part of the normal tourist itinerary. Hiking, ziplining, foot tours, or even a local 5k can be great options to seek out. (And usually you get a free shirt with the 5K – that would make for a great souvenir!).

What salad dressings can I use on 21 Day Fix?

Maybe Not So Much

Okay Options

A GOOD Option!

Related Posts:

Meal Replacement Shakes vs. Protein Shakes

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

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31 Days of Chocolate Shakeology Flavors

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Clean Coffee Creamer

Tips:

Clean Coffee Creamer

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Confessions of a scale-aholic

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Fooducate = Food + Education

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Personal Development

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Eating Healthy on a Road Trip

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Staying Fit on Vacation

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Maybe Not So Much

Okay Options

A GOOD Option!

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

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