Core De Force Meal Plan Week 3

I used to be so good(like seriously, so freaking good) at meal planning. I had calendar hanging up in my pantry, I would pull it out once a week and plan all our family meals.  If someone made a request during te week, I would just add it on the next available day. I would go grocery shopping from that meal plan on Saturdays....I had everything set! 

Then I had my second son and things just went to poo.

It has been a real struggle for me to get back on the meal planning bandwagon. I've tried so many different things so many different ways to get myself back

up and into meal planning because I know when I'm meal planning

#1 I eat way better 

#2 I save more money because I know what I'm shopping for 

#3 I save myself so much time and stress because I don't have to think last minute about what I have to make for dinner I have a plan it makes things so much easier.

For the last 3 weeks I have been doing this workout program called Core DE Force which is an MMA style workout. If you've been following me for a while you know that I started my entire fitness journey by taking a Taekwondo / self-defense class and so this totally brings me back and gives me all the feels.  I really been enjoying the workout but, before starting I being dedicated to the meal plan has been something that I was really nervous about.  I joined an exclusive test group where I had to sign a contract and everything(let the nail biting ensue). 

Printable link--Core De Force Meal Plan A Week 3

I've just been having a hard time with just figuring out another meal planning strategy that actually works for me.  I've tried my old calendar way, white board, excel, pen and paper meal planning apps(which I am still trying to incorporate) and even sticky notes.

I have been using this specific meal planning strategy for the last 3 weeks and it has been working out great so far.  I have this form on Google docs that I just go in and I have each meal planned out according to time and the actual portions for that meal.  You'll notice in the meal plan that nearly every single breakfast has the same portions of carbs, fruit and protien, every lunch has the same portions and so on.  That just makes it so much easier for me to meal plan not only my family's dinner but each of my own meals and snacks that I have and that totally keeps me on track and not reaching for the cookie dough in the back of my fridge. The colors corespond to the food group(red-protein, grees-veggies, yellow-carb etc).  I'm making a few adjustments to Thursday since it's Thanksgiving but mainly sticking with the meal plan, and I guarantee I will not feel deprived!!  You see the pies are listed on there right??!

You'll have to stay tuned to see my final results over the next few weeks

I hope that this helps you guys in planning your own meals especially for Core DE Force and I would love to help you out with any questions that you have, so comment below or you can message me directly here.

If you want to join me in working on building up your own strengths and weaknesses, I have an online support group starting on November 28th. This is a great time to get a jump start on your New Years goals and feel great about yourself through Christmas, while still eating foods you enjoy!

Fill out the application below and I will contact you to see if this is something that would be a good fit in your life.

Vanilla Cake with Chocolate Frosting!!

Charlie actually ate 2 pieces #husbandapproved & 21 Day Fix approved! (p.s. he hates healthy food)  
One time I made chocolate chip cookies and his first question after taking a bite was "What did you make these with?"

I said "sugar, flour, butter..."

His response?? "That's why they taste so good this time!!"

I'm not gonna lie, I am ALWAYS skeptical of "healthy" desserts. Most of them just don't taste right and I'm not only left disappointed, but still in search of my sweets fix. 

The Fixate cookbook is where this recipe is adapted from and there are SOOO many more amazing recipes in that book! I love it so much that I'm giving away a few of them this month to a few new clients!

Want to get your hands on a FREE FIXATE COOKBOOK?!
email me @ rebeccahendrixfit@gmail.com And I'll Message you the details.

For now, here's the recipe to this cake!!!!

Vanilla Cake with Chocolate Frosting
(adapted from the Fixate Cookbook)

What you need:

Cake:
non-stick cooking spray
1 c almond flour
1/2 c coconut flour
2 tsp baking powder
1/4 tsp sea salt
1/2 c coconut oil
3/4 c pure maple syrup (or raw honey)
4 large eggs
1/4 c unsweetened almond milk
2 tsp pure vanilla extract

Frosting:
1/4 c butter
3 Tbs unsweetened almond milk
2/3 c unsweetened cocoa powder
1/4 c pure maple syrup (or raw honey)

Get Cookin':
1. Preheat oven to 350 degrees F.
2. Coat 9-inch round baking pan with spray. Set aside.
3. Combine dry cake ingredients; mix well. Set aside.
4. Cream together remaining ingredients. Mix well.
5. Add wet and dry mixtures together and beat until creamy.
6. Pour batter into prepared pan.
7. Bake for 35 minutes or until toothpick comes out clean. Cool on baking rack.

For frosting:
Whip butter in bowl until creamy. Add milk, blend. Add cocoa powder; beat until well blended. Add honey (or syrup) and blend well. Spread frosting on cooled cake.




Eating tip: Refrigerate overnight for an even tastier cake!

21 Day Fix Conversions: 2Y 1.5B per serving (serves 12, 1 slice each)

Healthy Girls' Thermometer

You know it's gonna be a scorcher when it's melted in the morning!!

ANNNDDD the crazy HOT weather has me spilling coconut oil everywhere!!

I use it on everything, so even when I cook and spill it, I just rub it into my hands, hahaha!

Check out my post HERE where I shared what I use the different types of coconut oil for, and WHY!!  Grease up, it's good for you!!!

Does Shakeology taste good?

So when I first got my Shakeology I was just slightly worried that because it was SO good for me, that it would taste like...bleh.  Today I was thinking about the very first time I tasted a protein shake.  My oldest brother was a football player in high school and that is when the protein shakes were just becoming popular.  He gave me some and I spit it out on the kitchen floor because it tasted so bad!!  Since then, I have tried many different protein shakes, the majority of them don't taste like dirt anymore, but they have artificial sweeteners that just mask the nasty taste.  This is no protein shake though!!

Chocolate is the very first Shakeology flavor I tried, and I was pleasantly surprised by the taste.  I feel like it tastes very similar to chocolate pudding.  Thick, creamy and delicious!!

I got this fantastic find at the thrift store, that I use now everyday to make my Shakeology.  I am so lazy about not wanting to clean my blender, so it is wonderful to have this Magic Bullet.


How I prepare my Shakeology:  I put about 3/4 cup of crushed ice in the cup, fill it just under the fill line with almond milk, put a scoop of Shakeology on top, screw the blender piece on and blend it for about a minute. This is how I make it almost every single day, and I love it!! After trying many flavors chocolate is still my favorite.  I get my chocolate fix, it tastes good, and because it is good for me I don't have to feel guilty!!

In the video below I further review other Shakeology flavors I have tried.

**update:  I just got it the Vegan Tropical Strawberry...Review coming soon!!

Chicken Salad yumness

Ok, so Maybe you have or haven't heard about this thing called the 21 Day Fix, but I am here to tell you it's amazing!!!  I have been doing the program for 2 weeks now and feel great.  I have had a real eye opener to the portion size of different foods I should be eating(totally needed to up my veggies and cut some carbs).  Anyways, there is a workout program that goes with it and I LOVE that!    Any new mom trying to get back into working out and eating healthy would really benefit from this program.  I just had my son 8 weeks ago and it has pushed me without overwhelming me.  It is a little cardio mixed with strength training, definitely my workout groove for the moment!
Although the portion control part is really simple for just one person, I have a slightly harder time keeping with it when I am cooking for my family.
Dun da da dun! In comes the Fixate Cookbook!  I haven't bought the book yet and totally found this recipe

from the cookbook online, and of course modified it to make it my own kind of delicious!

I grilled 4 chicken breasts(seasoned with salt, pepper, garlic and onion powders)
diced up one green apple
diced up half a white onion
cut about a cup of grapes in half

Mix together:
1/2 cup plain yogurt
1 tablespoon dijon mustard
1 tablespoon honey

You pour the yogurt mixture over the chicken mixture, and voila!(never thought I would use that word)

Then in comes my magic ingredient for chicken salad...curry powder.  You just need a pinch sprinkled over the top.  This gives it that slightly sweet, nondescript deliciousness that people can't put their finger on.

Anyways, I ate it over a bed of baby spinach, you can eat it however you like. I think it would also be great with some type of nut mixed in.  My husband even ate it and didn't mention it tasting different than how I usually make chicken salad(with mayo-gasp!)

Trying to eat healthy can be hard, trying to eat healthy alone can be way harder.  Try to incorporate healthy meals into your family dinners and see what happens.

For more recipes like this one click HERE to purchase The Fixate Cookbook!
Click shop, on the righthand menu bar, then Shop all products from the dropdown menu.

If you want to learn more about living a healthy lifestyle leave me a message, comment or click Here to join my team!

How do you make yogurt?

Technorati Tags: yogurt,home made,healthy,food,yummy,easy

Well, homemade yogurt tastes way better than store bought, super easy, and you get the satisfaction of knowing you are making it yourself! (Plus people think you are totally amazing when you tell them you make your own yogurt)

Basically, you:
heat up milk
cool it down
add a cup of prepared yogurt
pour it into jars
let the jars sit for several hours( I put mine in the oven, wrapped in towels)
It’s not at all fancy.

I like to eat mine with fruit, or the one below has honey and cinnamon mixed in!  I also substitute it for sour cream on Mexican dishes.

Homemade Yogurt
(makes 4 quarts, which will keep for at about a month in the fridge)
Ingredients:
1 gallon of milk(whole cows milk--organic, inorganic whatever makes you happy!)
1 cup plain yogurt -I used Chobani greek to start with because of the amount of live cultures. You can use any brand, then after you make your own you never have to buy it again! Just use a cup of the yogurt you made previously.

1. Place four quart glass canning jars, four lids, and four screw-tops in a large pot. Fill with an inch of water; cover with lid and heat to boiling. Boil for ten minutes. Leave the lid on the pot and move it off the heat until you are ready to use the jars.
2. Pour one gallon of milk into a large, heavy bottomed stockpot or Dutch oven. Heat the milk to 200 degrees Fahrenheit. This step takes quite a while. 
3. Turn off and remove from heat. Let cool to about 110 degrees F.
4. Mix the one cup of plain yogurt, and a cup of the cooled milk in a small bowl. Then pour the mixture back into the pot and mix well.(be sure not to scrape the bottom of the pot because most likely there is some burned milk down there)
5. Pour the milk into jars( I always strain mine), and put the lids and bands on. Place them in the oven with the light on and wrap with a few layers of towels. Make sure they are fully covered to keep the heat in.
6. Shut the oven and leave for 8 hours. When the 8 hours are up, place the yogurt in the refrigerator. I like mine a little tangy, and the longer you let it set the tangy-er it gets. You can change the hours it sits to fit your taste. You'll figure out what you like after you try it a few times.

This yogurt is a little thinner than regular yogurt, you can strain it with cheese cloth after it is fully cooled to make it thicker, if you like!