Updates to the Portion Control Eating Plan!

So you follow the 21 Day Fix, or use the portion control containers for one of your other fitness programs. Well, there are big changes in store!  Over time the program has been tweaked to better follow our eating patterns.  Check out some of the changes that are going into effect.   

Reposted from Beachbody FAQ 126
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How will treats and beverages be treated differently in the Portion Control Eating Plan?
Treats and beverages will no longer all be summarily counted as yellow containers across the various Portion Control Eating Plans. Instead, they will be categorized into the color coded container that best suits their ingredients and/or macronutrients (protein, carbohydrates, and fat). Treats and beverages will still be limited to three-per-week, with the exception of Shakeology "bases" such as low-fat milk and unsweetened almond milk, which will be allowed once daily.

We are also doing away with the "measure with this colored container but mark it on your tally sheet as another colored container" strategy for treats in favor of common measurements (e.g. "2 pieces" or "25 morsels").

Because many treats and beverages are ingredients in Beachbody recipes, the container counts for those recipes may also change.

Why are these changes being made?
The Portion Control Eating Plan has expanded exponentially since the original 21 Day Fix. While the old system works fine, the new system allows us to containerize our ever-increasing catalog of container-friendly recipes more precisely. It's also a more educational approach in regards to what, exactly, is in food.

Does this mean the old Portion Control Eating Plans are not as effective?
Absolutely not. These changes were made to make recipe containerization more precise and to enhance the educational value of these plans. Both systems provide the same, great results.

When will this change take place?
We will be updating the various plans, recipes, and other content on BOD and the Beachbody Blog over the next few months. Please be assured that the two systems of treat and beverage measure are interchangeable, so if you are working from a revised program guide but want to enjoy a recipe that measures containers using the old system, it won't impact your diet negatively.

Will we be updating the nutrition guides and the Fixate Cooking Show?
Yes. Over the following months, we will be updating all nutrition guides on BOD impacted by the changes.

Where can I ask additional specific container and portion questions?
For additional questions on how to implement these changes-or about Portion Control Eating Plans in general-talk to our expert advice staff at www.beachbodyexpertadvice.com

You can also find answers to additional customer-posted questions regarding the change in this Beachbody Blog article: www.beachbody.com/beachbodybl…/…/21-day-fix-treats-beverages

The revised lists
Here are genericized lists to cover most Portion Control Eating Plans. Customized lists will be featured in updated nutrition guides featured on BOD in the months to follow.

Please note that if your program doesn't currently have a treat list, this is not an opportunity to add one. Sorry. However, the "Shakeology Bases" list does replace the "Beverages" list.

Shakeology Bases

The Shakeology Base list helps you add a little pizzazz to your Daily Dose of Dense Nutrition while doing the 21 Day Fix. Pick a fluid from the list below, add it to the Shakeology flavor of your choice, and tick off the corresponding container from your Tally Sheet (along with a red container for your Shakeology).
Shakeology Bases (once per day)

• Low-fat milk, 1-2% (8 oz.) 1 Yellow, ½ tsp.
• Unsweetened Almond milk (8 oz.) 1 tsp.
• Unsweetened Soy milk (8 oz.) 1/2 Red
• Unsweetened Coconut milk beverage (8 oz.) ½ Blue
• Unsweetened Rice milk (8 oz.) 1 Yellow
• Unsweetened Coconut water (8 oz.) ½ Yellow

Treats and Other Beverages

Three times a week, you can have a treat or a tasty beverage. Simply help yourself to the amount listed after your treat, enjoy it in all its deliciousness, then check the corresponding container off your Tally Sheet. For example, if you decide to indulge in a few well-earned chocolate-covered raisins, count out 20 pieces, then check half of a purple and half of a yellow off your Tally Sheet.

• Treats and Other Beverages (3 per week)
• Dried apricots, unsweetened (4 pieces) 1 Purple
• Dried figs (2 pieces) 1 Purple
• Medjool dates (1 pieces) 1 Purple
• Raisins (2 mini-boxes, 3 Tbsp., or approx. 45 pieces) 1 Purple
• Dried mango, unsweetened (2 pieces) 1 Purple
• Dried cranberries (2 Tbsp. or approx. 30 pieces) 1 Yellow
• Dried apple rings, unsweetened (approx. 7 rings) 1 Purple
• Dark chocolate, plain (1.5"x1.5" square, 1 fun sized bar, or approx. 25 morsels) 1 Yellow
• Potato Chips, plain kettle (6 chips) 1 Yellow
• Tortilla chips, plain corn (6 chips) 1 Yellow
• Mini pretzels (14 pretzels) 1 Yellow
• Peanut butter pretzel nuggets (12 pieces) 1 Yellow, 2 tsp.
• Chocolate covered raisins (20 pieces) ½ Purple, ½ Yellow
• Chocolate covered almonds (6 pieces) ½ Blue, ½ Yellow
• Popcorn mix with raisins, almonds, and dried fruit (1 cup, ¼ of recipe) ½ Purple, ½ Blue
• 100% Real Fruit Juice (4 oz.) 1 Purple
• Wine (5 oz.) 1 Yellow
• Beer, light (12 oz.) 1 Yellow
• Beer, regular (12 oz.) 1 ½ Yellow
• Hard alcohol (1.5 oz.) 1 Yellow

Tangy & Quick Stir Fry

Quick meals are a necessity in our life.  My husband and I both work full time, and as many of you know that doesn't leave much time for anything else!  I prefer to spend as little time each night preparing meals so I can focus my energy on my kids.  The other week I had prepared chicken to use in my chicken strip recipe.  [Some of you know this already, but I do all my food prep for the week on Sundays to speed things up during our hectic weeks.]  Needless to say, things came up, we didn't eat them, and I had my husband throw the chicken in a freezer bag and freeze it for later.

Later came upon us last weekend when I needed a quick dinner and hadn't gone shopping yet for the week.  I pulled out the chicken, defrosted it, and decided to make stir fry instead!  We used a frozen veggie stir fry mix from Hy-Vee (it's nice to keep stuff like this on hand for emergencies), so the meal was super fast yet chock full of protein and vitamins.  It was also super yummy!

Ingredients:

·        4 chicken breasts

·        seasoning of your choice (we used Jamaican Jerk from our recent vacation)
·       1 T olive oil

·        1 bag frozen stir fry mix

Directions:

During meal prep: cut the chicken into strips.  Mine were about 1" thick and 3" long (at most).  Put in a glass container and add the olive oil and seasoning.  Mix together until coated.  You can seal this and store in the fridge for a few days if you're prepping meals ahead, freeze it in a freezer bag for later, or move right into the cooking directions below after marinating for at least 15 minutes.

Add a little olive oil to a wok or skillet.  When hot, add the chicken and cook through.  While cooking, steam the veggies in the microwave.  Once everything is cooked well, mix them together in the wok or skillet.  You can eat as-is or over rice or noodles.  

Turkey Sloppy Joes

Turkey Sloppy Joes

Ingredients:

-        1 lb lean ground turkey

-        1 can Manwich

-        1 zucchini

-        Garlic powder

-        1 red pepper

-        ½ onion (red or white)

-        Buns, brown rice, or lettuce

Directions:

-        Using a cast iron skillet (to add iron), brown the turkey until cooked through.  Drain into the container it came in using a strainer.  Return meat to the skillet.

-        While the turkey is browning, use a food processor (my favorite is the Tupperware hand processor) or a knife to dice the zucchini, onion, and red pepper into tiny pieces.

-        Once the turkey is cooked, add the vegetables and seasoning.  Feel free to add other seasonings of your choice.  Stir together, then add the Manwich.

-        Heat through

-        Serve on your choice of: brown rice, lettuce salad, or traditional sandwich buns

Fitness Program review: 21 Day Fix vs. 21 Day Fix Extreme

The 21 Day Fix is one of the most popular Beachbody fitness programs.  It targets a different muscle group each day.  Paired with a focused eating plan, you are guaranteed to see results in just 3 weeks! This was the workout that got me hooked on Beachbody and showed me the value of what the company offers.  I had no idea how to eat like a normal human after having kids and the meal plan was so simple yet showed me the correct proportions of each food group to eat each day.

I jumped straight into the 21 Day Fix Extreme program after trying one workout from each on BOD.  For some reason the intensity level of 21 DFX spoke to me more.  I've been an athlete my whole life, and needed that extra challenge.  The 21 Day Fix is certainly challenging too though!  What's really cool is that with BOD you get access to additional workouts for each program that isn't on the DVD's!  Now that I transitioned to BOD vs. the DVD's I've had fun trying those out and adding them to my routine.

Are you interested to learn more about 21 Day Fix vs. the 21 Day Fix Extreme?  Check out this graphic from Beachbody!!

Cilantro Lime Cauliflower Rice

We had a Mexican themed dinner with friends the other night, and I'm trying to  not only stick to my containers better, but add more veggies in my life.  Now, I'm not terrible with my veggies by any means, but someone who just completed the Total Reset mentioned your diet should be 70% vegetable based.  What the what???  That blew my mind.  But it also made me think more deeply about what I eat.  For example, way too much sugar. 

I threw the question out on my Facebook page, and several kind people provided ideas for healthy side dishes.  This one was super simple (yes please!) and delicious. 

Ingredients:
- 1 bag cauliflower rice (Trader Joe's)
- Fresh cilantro
- 1/2 lime

Directions:
Put the cauliflower in a large skillet, no oil needed.  Heat on medium until warmed through.  It took about 15 minutes and it will start turning translucent when it's cooked.  Stir constantly to prevent burning.

When warmed up, add chopped cilantro and squeeze the juice from half a lime over the cauliflower rice.  Stir well to mix.

Enjoy with taco meat (turkey or chicken, of course!)

Fresh Chicken Tenders

My kids l.o.v.e chicken tenders, and these are quick and easy to make.  It's really easy to switch up the flavors in your marinade or in the coating, and it's pretty healthy while delivering lots of protein!  Prep ahead for a quick dinner during the week. 

Fresh Chicken Tenders

Ingredients:

·        4 chicken breasts

·        1T olive oil

·        1/2C panko crumbs

·        seasoning of your choice (we use maple bacon)

·        1T fresh shredded parmesan cheese

Directions:
During meal prep: cut the chicken into strips.  Mine were about 1" thick and 3" long (at most).  Put in a glass container and add the olive oil and seasoning.  Mix together until coated.  You can seal this and store in the fridge for a few days if you're prepping meals ahead, or move right into the coating and baking directions below.

·        Heat oven to 350F

·        Put the panko into another bowl and add the parmesan cheese.  

·        Next dip the chicken pieces into the panko and seasoning bowl

·        Place the coated pieces into a glass cooking dish

·        Bake for 15 minutes or so, until lightly golden

·        If you’re really short on time you can also pan fry them in 2tsp of EVOO.  It takes about 5 minutes per side

·        Before serving, cut into each piece to ensure there is no pink.  Cook longer until the pink is gone