Category Archives: 21 Day Exclusive Meal Plan

PORTION FIX 101!

PORTION FIX 101!

One of the more difficult parts of starting any new diet or nutrition program is figuring out portion control. The color-coded 21 Day Fix containers were created to help solve this problem and make portion control easy and intuitive and get you away from the hassle of calorie counting. If it fits and it’s on the approved food list, you can eat it!

 

 

 

 

 

 

 

 

How the 21 Day Fix Containers Work

There are six colors corresponding to six different types of foods:

The green container is for vegetables. These can be cooked or raw, sliced or chopped. Some examples include lettuces, kale, squash, peppers, mushrooms, and onions. Go ahead and really squish the lettuce into there to create a voluminous salad!

The purple container is for fruits. Berries can easily fit into this container as can grapes and cherries, but you’ll want to cut larger fruits like watermelon, or fruits with pits, like peaches.

The red container is for protein. Fill it with chicken breast, yogurt, eggs, tofu, or shellfish. For some of the other protein, consult the food list in your guide.

The yellow container is for more caloric carbs, as well as starches. This is where you’ll fit in foods like rice, beans, sweet potatoes, and whole-grain pasta into your diet. For foods that don’t easily fit into your container such as waffles and tortillas, the portion amounts are in your 21 Day Fix guide.

The blue container is for healthy fats. Mashed avocado, nuts, cheese, and hummus are just a few of the things you can put in this container.

The orange container is for seeds and dressings. It is the smallest and is used for calorie-dense foods like seeds, olives, coconut, and 21 Day Fix-approved dressings.

There is also a teaspoon measurement included in the 21 Day Fix program, and this is for oils and butters, such as olive oil and peanut butter. A teaspoon is not provided with the containers, so you’ll need to use your own. (And who doesn’t have a teaspoon in their kitchen?)


How To Use Them

Now that you know what goes in the containers, it’s time to use them. Although you don’t have to count your calories each day, you should use page 4 of your guide to figure out approximately how many calories you need in a day. Once you do, take a look at the 21 chart on page 19 that will let you how many containers of each color you should eat each day for your calorie range. If you’re paying attention to macronutrient percentages, you’ll notice that the plan is roughly 40% carbohydrates, 30%protein, and 30% fat.

Although the guide contains recommendations for how much of one type of food can fit into a container, you can mix and match foods of the same category to fill a single container. For example, if you don’t want to use a whole green container for spinach, then you can fill one half full of spinach and the other half full of carrots, and it will still equal one green container.

As convenient and transportable as the containers are, you don’t have to eat out of them. You can measure out the portions in the containers and then empty the container out onto a plate or into a bowl.


Why the 21 Day Fix Container System Works

You don’t have to count calories. You only count containers. And it’s a lot easier to keep track of three green containers than x number of calories.

It’s definitely enough food. Often when people begin this program, they find that they’re full even before they’ve finished all their container portions for the day. That’s because healthy food has more volume than junk food. If you find you find this is the case for you, only eat what you can, but make sure to eat a little from all the containers instead of just filling up on your favorite kind and avoiding what you like the least.

It’s practical. Portion control is about moderation and being aware of what you’re eating. The containers help you do this. After you’ve completed your first 21 days, you’ll have a good idea of how many fruits, vegetables, lean proteins, and healthy fats you should be eating every day.

Need some ideas on how to use yours containers? The creator of the 21 Day Fix, Autumn Calabrese, created the FIXATE cookbook for you. And, here are some sample meal plans you can use too!

xo-Ivy Johnson

Are you ready for this Memorial Day Weekend?

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I may be doing some indulging during the long weekend but, STARTING June 1st — It’s ON!!!!

And if you’re ready to DETOX & GET FIT after the long weekend– I have 10 spots left in my JUNE Bikini Bootcamp fitness group!!…

If you are wondering how the cleanse works, let me break it down for you a bit. Once you sign up for the 3 Day Detox Cleanse, you will receive:

•3 essential supplements to detox and optimize your body.

•A nutritional guide book that include your 3-day detox eating plan with shopping lists, recipes, and cooking tips.

•A customized meal plan post cleanse and Shakeology so you can continue for the next 30 days nourishing your body and continue to feel and look your best!

•100% Support from me!

The 3-Day detox cleanse is great for those looking to reset your health and nutrition. If you’ve fallen off the wagon, need a kick-start to clean eating before SUMMER this is for you!

I don’t starve myself or skip meals, I don’t deprive myself of cheat meals 🍕 (or wine🍷) & I don’t spend hours in the gym. I simply practice balance.

Are you READY to make a change in your lifestyle? I have 10 spots left in my JUNE Bikini Bootcamp fitness group.

All you need to do is drop your email below OR.. if you’d rather just fill out this form to get you started!
http://tinyurl.com/2016BikiniBootcamp

 Can’t wait to chat with you!
-Ivy Johnson

 

Grocery List & Meal Plans

 

Suggestions for a Healthy Grocery Shopping List

Proteins
  • Boneless, Skinless Chicken Breast
  • Tuna (water packed), or White Meat Chicken (water packed)
  • Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
  • Shrimp
  • Extra Lean Ground Beef or Ground Round (92-96%)
  • Buffalo steak (lean)
  • Protein Powder (lactose free)
  • Egg Whites or Eggs
  • Rib eye Steaks or Roast
  • Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
  • Top Sirloin (aka Sirloin Top Butt)
  • Beef Tenderloin (aka Filet, Filet Mignon)
  • Top Loin (NY Strip Steak)
  • Flank Steak (Sir Fry, Fajita)
  • Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
  • Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Complex Carbs
  • Oatmeal (Old Fashioned or Quick Oats)
  • Sweet Potatoes (Yams)
  • Beans (pinto, black, kidney)
  • Oat Bran Cereal (watch sugar, less than 6 grams)
  • Brown Rice
  • Ezekiel Bread (frozen healthy section of Kroger’s or Whole Foods)
  • Farina (Cream of Wheat from box)
  • Multigrain Hot Cereal
  • Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)
  • Rice (jasmine, basmati, Arborio, wild, brown)
  • Potatoes (red, baking, new)
  • Kashi Low Sugar Cereals (less than 6 grams of sugar)
  • Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)
  • Carbdown Flatbread (Wal-Mart)
  • Corn Tortillas (Food for Life Brand is best, microwave to make crispy)
  • Whole Wheat Tortillas (Food for Life brand)
  • Rice Cakes (lightly salted only)
Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)
  • Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
  • Broccoli
  • Asparagus
  • String Beans
  • Black Beans
  • Spinach
  • Bell Peppers
  • Brussels Sprouts
  • Cauliflower
  • Celery
  • Mushrooms
  • Pickles
  • Cabbage
  • Sprouts
  • Cucumber
  • Green or Red Pepper
  • Onions
  • Garlic
  • Tomatoes
  • Zucchini
  • Squash
  • Spaghetti Squash (my fav)
  • Pumpkin
Fruit
  • Berries (blueberries and raspberries)
  • Lemons or Limes
  • Melons (not watermelon)
  • Grapefruit
  • Apples
  • Dates
  • Grapes
  • Oranges
  • Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
  • No dried fruits, including raisins (loaded with sugar)
Healthy Fats
  • Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
  • Olive Oil or Safflower Oil
  • Nuts (peanuts, almonds)
  • Flaxseed Oil
  • Avocado
Dairy & Eggs
  • Low-fat or fat-free cottage cheese
  • Eggs
  • Low or Non-Fat Milk (eat dairy only occasionally)
  • Non-fat yogurt (look for low sugar only)
  • Fat-free String Cheese
  • Fat-free Cream Cheese
Beverages
  • Bottled Water
  • Iced Tea (decaf)
  • Coffee (decaf)
  • Sparkling Water
Condiments & Misc.
  • Fat-free Mayonnaise (on occasion)
  • Ketchup (Heinz One Carb brand only)
  • Reduced Sodium Soy Sauce
  • Reduced Sodium Teriyaki Sauce
  • Balsamic Vinegar
  • Balsamic or Raspberry Vinaigrette (Farm Grove)
  • Salsa or Fresh Pico De Gallo
  • Agave
  • Steak Sauce
  • Sugar-free or low-carb Ketchup
  • Sugar Free Maple Syrup
  • Sugar Free Jelly (Polaner or Smuckers)
  • Chili Paste
  • Tomato Paste (low sugar)
  • Mustard (yellow or Dijon)
  • Extracts (vanilla, almond, etc)
  • Low Sodium fat-free beef or fat-free chicken broth
  • Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
  • Worcestershire Sauce
  • Fat-free cooking spray
  • Sugar-free applesauce for baking
Herbs & Spices
  • Chili powder
  • Mrs. Dash (all varieties)
  • McCormick’s (all varieties)
  • Butter Buds
  • Cinnamon
  • Allspice
  • Basil
  • Bay leaf
  • Onion Powder
  • Garlic Powder
  • Dill
  • Ginger
  • Sage
  • Rosemary
  • Paprika
  • Thyme
  • Oregano
  • Curry Powder
  • Red Pepper
  • Marjoram
  • Tarragon
  • Dry Mustard
  • Cumin
  • Saffron
  • Nutmeg
  • Pumpkin Pie Spice
  • Black Pepper
PLANNING
A BIG key to success is having a PLAN! Think about it….you wouldn’t start your day, go on vacation or show up to a job interview without a plan, right? I used to eat on the go and grab food on the fly…guess where that got me? 20 lbs heavier and feeling pretty crappy about my body.

So think of meal prep and packing your cooler as your PLAN for a HEALTHY BODY! Your biggest obstacle is going to be managing your time so that getting fit and healthy doesn’t compete with the rest of your commitments, like taking care of the kids, hubby or spending time with friends!

Believe it or not, prioritizing and planning ahead with actually  make life….dun dun dun…EASIER! Not to mention, it will set you up for success in the long term! It may seem trivial but I promise that its worth it! Having everything ready and packed will be less stressful than leaving your meal choices up to chance and heading to whatever take out joint is near by at mealtime! Helllooo muffin top!

TIPS: Schedule in time on the weekends to buy and prepare your food for the week! SO WORTH IT! A little time in the store and kitchen on Sunday means for the rest of the week you can JUST GRAB AND GO!
***This took me a good 2-3 months to really get a routine down. I actually HATED it at first- I was really resistant to change but once I saw the results…I was hooked!

If you are on the go a lot, pack Cook Free Snacks: raw almonds, protein powder, low-fat string cheese, chopped veggies, fruit, ezekiel bread, hummus etc. You can keep little ziplock baggies of almonds in your car so you ALWAYS have something to grab.

GET YOURSELF A COOLER: 31 sells these amazing coolers that fit your snacks perfectly. I always take them with me! Always pack 1 extra snack than you really need! Pack it the night before and grab and go!!

Sometimes people will give me excuses about the cost of eating healthy. The fact of the matter is…I spend less money now than I did before when I was buying processed crap. I know it’s not just in my head because I track my finances on Mint.com (the most amazing site ever).
But even if it did cost more, aren’t you worth the investment?
NO EXCUSES!

Now to the nitty gritty…what should you eat? That’s the key right there….EAT! If you starve yourself or even if you unknowingly are not consuming enough, you body will go into starvation mode and hang onto fat for dear life. It might sound counter-intuitive but you need to eat to lose!
Calories are not all created equally. You cannot consume 1900 calories of ice cream and 1900 calories of chicken/rice/veggies and expect to get the same result. Your body needs all of the essential building blocks to keep you body functioning properly and give you energy!
This meal plan is by far one of my absolute favorites. It’s about 1900 calories, 210g of carbs, 216 g of protein.
For me, it’s a lot of food! Keeps me full, energized and actually satisfied!
 
Meal 1
8 eggs whites
1 cup of oatmeal OR 2 slices of whole wheat toast
1 banana or small apple
Glass of Lemon Water (cleanses you naturally)

Meal 2

6 oz chicken
1 cup brown rice

Meal 3

6 oz chicken
1 sweet potato
Unlimited Green beans or spinach

Meal 4 
Shakeology

Meal 5
6 oz chicken
1/2 cup brown rice
Unlimited Greens

Meal 6

Casein Protein Shake

Soooo I think I’m one of those weridos that can eat the same thing everyday for weeks on end and be perfectly happy. I like the consistency of it and being able to have something I look forward to (I’m counting down until I get to have my Shakeology right now lol) but I get the desire for variety!
I wanted to show ya’ll that just because you are following a meal plan, it doesn’t mean you can’t spice it up!
The most important thing to remember is to customize it to YOU! Your level of activity, tastes, and how your body reacts to certain foods might be totally different. LISTEN to your body and make adjustments as needed! And another side note: just because Im saying it’s ok to change up the meal plan…does NOT mean you should start adding craziness like m&ms to your oatmeal. You know who you are!
Go shopping! Stick to the outer edges of the store! Buy REAL food!
What I love most about being in a Beachbody Support group because it’s a great way to stay accountable AND share ideas. Some of these pictures are from my friends in the group- but I just want to illustrate the variety and options you have!
MEAL 1 Varieties!
Cherries, Egg Whites & Spinach and Cinnamon Raisin Ezekiel Toast
Avocado_Egg_Salad_Toast
 Egg and avocado spread on Ezekiel toast
MEAL 2, 3, 5 Varieties
 
chicken_brown-rice_broccoli
Chicken, Brown Rice and Brocolli,

 

Lemon-Peppered-Salmon-with-Asparagus-Spears1

Salmon with Lemon pepper Aparagus
roasted vegestables
Meal 3- Roasted Veggies! Mix a little Balsamic, Oil and lemon for your own dressing!
quinoa salad with basilMeal 4 – Quinoa Basil salad
Turkey Meatloaf

 

beast meatloaf

edemame salad

 

Edemame Salad

lunch for today
Baked Garlic & Herb Mahi, Steamed Broccoli
Salmon pic
Salmon Salad
skillet asparagus
Skillet Veggies
SNACK IDEAS
chocolate mocha frappe
Shakeology blended with Strawberries Mmmm!
 
Shakeology with PB2

 

Happy Shopping!
Pre-Grocery Shopping Preparation
You want to step yourself up for success. There are certain situations that dramatically increase your chances of ending up with a shopping cart full of the type of foods that end up stored in your butt and thighs.
1. Eat A Nutritious Meal Before You Go Grocery Shopping
When you go to the store on an empty stomach and hungry, you will be very likely to subconsciously grab the worst foods for you. Typically these are the foods full of sugar that spike your insulin levels fast, or the ones that are laden with fats (and/or transfats) that fill you up quickly but wreak havoc with your health.
Make sure you have eaten properly before going to the store. Have low glycemic index carbs like brown rice, yams or oatmeal combined with a lean protein like chicken, turkey or lean fish, and then some vegetables.
2. Do Not Go Grocery Shopping When You Are Feeling Down

Don’t go grocery shopping when you are sad or emotional. If you do, you will be very likely to grab “comfort foods” Leave it to another day, when you are feeling better, or give someone else a grocery list and have them shop for you.

Beware Of Food Labels!
One of the biggest reasons people gain weight in fat when they are trying to lose weight is because they are being mislead by labels . How often do you hear that someone is trying to lose fat, but instead she gained fat and doesn’t have a clue why that happened as she was “eating healthy”?
The companies producing the foods are misleading you to think a food product is healthy, when it is really (absolutely) not. The food production companies realized people are trying harder and harder to lose that stubborn fat. Because people are trying to buy more health conscious foods, companies market their products as “healthy” to increase sales.
They use clever manipulation of words, and words only. They use words which are not lies, but that are absolutely misleading, to make their food products LOOK healthy, or healthier than before. Don’t believe me? Not a problem, I will give you a few examples:

Example #1: Fat Free, Preservative Free Cookies

Did you see the boxes of cookies (even chocolate ones) lately? They will read: “Fat free, gluten free, no preservatives or artificial flavours”. Is this true? Yes, it is. But, if we look on the back side of the package to read the ingredients ourselves, what does it say? Most probably the first word you’ll find will be SUGAR, or high glucose-fructose corn syrup. So it’s pretty much all sugar! Is this healthy? absolutely not.

Example #2: Low Carb Cookies Or Candy Bars
This is the reverse of the first example. Here what they do is that there are fats in the cookies, but glycerine and maltitol are used to sweeten them. Though these two ingredients do not have an impact in blood sugar levels, they do have calories! However, the FDA allows such products to claim they are “low carb”.
In addition, if you look at the fats contained in these foods, they are typically partially hydrogenated oils (transfats)! This is neither healthy nor will it help you attain your fitness goals.

Tips To Making Sure That What You Are Buying Is Good
1. Look At The Ingredients!
The first ingredient on an ingredient list is the one which is most present in the food product; the last on the list is the one with the lowest percentage of all ingredients of the food products. This is the only way you can see exactly what is inside everything!
Even if the package reads “Transfats free” if you read on the ingredients list that there is some “partially hydrogenated oil” then that means that each serving may have up to 0.4 grams of trans fats.
By law, companies can get away with that. The unfortunate situation is that if you have more than one serving then those transfats can start adding up quickly and these fats wreak havoc on your health and your physique!
A good rule is to stick to foods with only 1-5 ingredients in them- the less the better!
2. Focus On Choosing Natural Foods 
Always try to use natural foods. Canned or pre-prepared foods usually contain too much fats, sodium and sugars. For example your typical deli meats are too high in fats (as we learned in the examples above), are way too high in sodium, and even are added with sugar to sweeten them!
 
How To Cook Your Food
You can have chicken breast, rice and vegetable as a meal, all in the right proportion, and still have a non-nutritious, unhealthy and even fattening meal. How is this possible? If you don’t prepare foods the right way you can inadvertently add too many fats, sodium and sugars to what should be a healthy meal and this will have a counter effect on your body, instead of achieving the physique you would like to achieve for yourself.
The right way to cook your food is by grilling or steaming it, or by baking it in fat free Pam spray.
1. Grilling Your Food
By grilling your food, you don’t need oil or butter to prevent the food from sticking to the pan, since in or on a grill, food doesn’t stick.
2. Steaming Your Food
By steaming your food (think of vegetables), you are keeping as much nutrients in the food as you can. For example, after boiling broccoli in a pan with water, have you seen how the water turns green? Those are the nutrients that got lost in the water.

3. Baking Your Food
By baking food in a pan with fat free Pam spray, you can bake your food without the added calories and bad fats from heated oil or butter. This is also a great way to prepare your food.
How & When To Eat Which Foods & Why
It is very important, to know what kind of food is great or not good in the morning, before or after a workout or before going to bed. The time of the day does matter when it comes to eating.
Pre-Workout Meal Foods 
A pre-workout meal for example can be very different than a post-workout meal. For example, it’s ok to have good fats before a workout, but absolutely not immediately after a workout.
Good fats, such as extra virgin olive oil, fish oils or flax seed oil are good as they slow down the digestion and nutrient uptake in addition to providing you with Essential Fatty Acids (EFAs) that not only provide multiple health benefits but also help you lose fat and gain muscle tone.

Post-Workout Meal Foods 
However, immediately after a workout, you need to replenish your body with protein and some higher glycemic (fast released) carbs. So you don’t need good fats to slow down the uptake of the nutrients as your body needs carbohydrates and proteins as fast as possible!
 
Morning And Evening Time Meal Foods 

It’s good to have medium carbs and medium-high protein in the morning, while it’s better to have medium-high protein and none-very low simple carbs in the evening before going to bed.
Low good fats can be ok before going to bed, but absolutely not for breakfast. This is because, at night you don’t need energy, since you’ll be going to bed soon. The energy you don’t burn gets stored as fat! Carbohydrates and good fats give you energy but because at night you don’t need them, it is best to reserve them for the morning time and the other times I just described above.

You are What You Eat
You’ve heard the saying, “You are what you eat.” There is a good point being made there. Imagine eating a little something in the morning, grab a snack later, have a sandwich at lunch, whatever you can find nearby in your lunch break, to snack a little until dinner, after which a few bites here and there won’t be left out before going to bed. This way, there is no thought about the right food at the right time, the right preparation, quantities, etc.
There is no real plan about what to eat when. It is not under control. If you follow such a haphazard plan, then I guarantee you that your body will not be under your control.
Apply This Knowledge!
It always takes some knowledge, willpower and discipline to know what you want and actually do it too. Now that you know some of the important knowledge to achieve the body of your dreams, it’s up to you to add willpower and discipline in the mix, to have those results you desire.

But you’re still thinking…ok what the heck do I buy?!  See the sample shopping list above!

Proteins
  • Boneless, Skinless Chicken Breast
  • Tuna (water packed)
  • Fish (flounder, tilapia, halibut)
  • Shrimp
  • Extra Lean Ground Beef or Ground Round (92-96%)
  • Protein Powder
  • Egg Whites or Eggs
  • Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
  • Top Sirloin (aka Sirloin Top Butt)
  • Beef Tenderloin (aka Filet, Filet Mignon)
  • Top Loin (NY Strip Steak)
  • Flank Steak (Sir Fry, Fajita)
  • Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
  • Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not pre-packed cuts)
Complex Carbs
  • Oatmeal (Old Fashioned or Quick Oats)
  • Sweet Potatoes (Yams)
  • Beans (pinto, black, kidney)
  • Oat Bran Cereal
  • Brown Rice
  • Farina (Cream of Wheat)
  • Multigrain Hot Cereal
  • Whole Grain Pasta
Fibrous Carbs
  • Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
  • Broccoli
  • Asparagus
  • String Beans
  • Spinach
  • Bell Peppers
  • Brussels Sprouts
  • Cauliflower
  • Celery
Other Produce & Fruits
  • Cucumber
  • Green or Red Peppers
  • Onions
  • Garlic
  • Tomatoes
  • Zucchini
  • Fruit: bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
  • Lemons or Limes
Healthy Fats
  • Natural Style Peanut Butter (Yes, Stir the oil into the peanut butter) or PB2
  • Olive Oil or Safflower Oil
  • Nuts (peanuts, almonds)
  • Flaxseed Oil
Dairy & Eggs
  • Low-fat cottage cheese
  • Eggs
  • Low or Non-Fat Milk
Beverages
  • Water
Condiments & Misc.
  • Reduced Sodium Soy Sauce
  • Reduced Sodium Teriyaki Sauce
  • Balsamic Vinegar
  • Salsa (I put this on EVERYTHING!)
  • Chili powder
  • Chili Paste
  • Mustard
  • Extracts (vanilla, almond, etc)
  • Low Sodium beef or chicken broth
  • Plain or reduced sodium tomatoes sauce, puree, paste
And of course shakeology! It has become a staple in my house!
 
 

MY FRIDGE CIRCA 2012****I wrote this post back in 2012 when I was JUST starting my healthy/fitness journey. I have learned SOOO much since then! This is not a “eat clean” fridge.  While I do have some good options, there are still some processed foods in here. Example: Deli meat

Use this is a tool, but keep that in mind =) *****

One of the questions I am asked most frequently is “What do you eat?”

I somehow missed out on the cooking gene in my family.  Seriously I would rather do just about anything else, than have to slave away in the kitchen.  Give me a toilet bowl brush over a spatula any day!! But I FINALLY found a system that works for me and keeps me on track, but it’s all about PLANNING. I spend a couple hours in the kitchen on Sunday so I can have my whole week’s worth of meals cooked & planned out…not to mention I don’t have to spend even more time in that dreaded place cooking each individual meal! One day and done for the week!
For most people trying to lose weight or live healthier, knowing what to eat is the hardest thing to tackle. And with most people’s schedules, they need something quick they can grab.
So in case you are sitting around wondering what’s in my fridge…..let’s take a look at my fridge cribs’ style……
 1. Hummus– I ALWAYS get the cracked red pepper. Big on flavor, low in calories. For 1 Tbsp it’s about 25 calories. But I usually just need a light spread of it on a whole wheat tortilla with egg whites. Or if you love Deviled Eggs, I take the yolks out and put in a little hummus. Yum!
2. Sliced Deli Turkey– Since it’s high in sodium and it’s processed, I only ever have this as a special treat. It tastes good just rolled up by itself. Or of course on some bread with tomato and mustard.
3. Egg Whites! I could not live without these!
4. Frank’s Red Hot– a staple in your fridge if you want to spice things up for 0 calories! Awesome on Egg whites!
5. Salsa– I put this on EVERYTHING. Egg whites, turkey burgers, everything…and its only 10 calories for 2 Tbsp.
6.My special Oatmeal Mix– oatmeal with sliced almonds, flax seed, wheat germ and a few raisins. Just add water, pop in the microwave- done.
7. Ground Turkey cooked with Chili powder, red peppers and mushroom,  Heat up, put in tortilla, done.
8. Mini Salads– Mixed greens with cherry tomatoes and mushrooms.  In the morning, I add sliced hard boiled eggs, (sometimes I’ll add a couple walnuts or almonds) and a little balsamic vinaigrette and I’m out the door. This is usually my 10:30am snack.
9. Shakeology Mix! 1 scoop Chocolate shakeology, 1 tsp PB2, and a small handful of ground walnuts. I always have extra shaker cups at work and in my car with bottled water, so I can grab this and go without having to worry about not having a meal.  It’s made best in the blender!! I couldn’t live without my Magic Bullet! But there are days you just don’t have time for the blender…..
10. Mini packets of flax seed– I grab these and throw it on my salad, in my rice, in my shakes. Super convenient!
11. Cooked brown rice– I love having it in indivdual containers, so I can heat up one serving at a time. Plus this way, I can switch it up so I don’t get bored.  I can mix it up everything. I LOVE those frozen steamed veggies!! Throw them in the microwave and spoon some out over my rice!
12. Hard boiled Eggs– again, I LOVE my eggs! I put these on the salads, and I am a big fan of just eating them plain.  Take out the yolk and you’re good to go. Perfect little snack.  Make it even better with a little salt and pepper or hummus :)
13. Baked Chicken-  I am not good at cooking, BUT I can bake some chicken! I usually bake 5 chicken tenderloins at a time, and then cut them up into small pieces so I can add them to my rice or salads.
14. Whole Wheat Tortillas– What would I do without them?! You can put anything in them….steamed veggies, eggs whites , spinach and salsa, ground turkey…..the sky is the limit!
15. Spinach– another must have in my fridge! I add spinach to anything I can!!
 16. Sliced almonds and walnuts– I add these to my salads, Shakeology, eat them by themselves. So delicious! I heard that keeping them in the fridge helps preserve the healthy fats in them longer…so that’s where they live now.
17. My snack packs! I LOVE LOVE LOVE fruit! So I have to be able to grab it quickly.  I wash everything on my Sunday prep day- then I made little baggies with a serving. This week red grapes were only $1 a lb! Score!!
18. Naval Oranges– I Love fruit! Enough said :)
19- Granny Smith Apples– I don’t think I could live without these.  They are perfect by themselves, on salads or with Peanut Butter (one of my favorite snacks)!!
20. Frozen Steamed Veggies!! You can never have too many!! I have just about every variety that Giant Eagle makes! You have to switch it up so you don’t get bored!
21. Frozen Fruit– I have strawberries, blue berries, peaches and mixed tropical to add to my shakes in the morning! Variety is the spice of life :)
22. My Morning Star Chicken Nuggets– a guilty pleasure when I am having a bad day. They make me feel like a little kid again lol
23. Healthy Choice Frozen Meals– This is what I USED to eat everyday for lunch. Now, I still have some left from that era and they are nice to have around just in case….Not every week can go as seemless as the last, and if you are in a pinch….it’s a lot better than some of the alternatives out there…
24. Frozen Chicken– You can’t see it, but there is a bag of frozen chicken in there.  I used to buy it fresh, but I could never make it in time…I’d get bored and eat other things.  The frozen stuff is cheaper and lasts longer…can’t go wrong there.
Since it is Sunday, the fridge is fully stocked and ready to go! Dishes are all done and counters all cleaned up! I only spend about2- 2 1/2 hours in the kitchen preparing everything. Time well spent!!
By the end of the week, it’s usually looking pretty sad. As much as a pain it can be sometimes, my weekly grocery trip has become a relaxation ritual for me. It must be the girl in me, but I enjoy going up and down the aisles comparing products and pricing. Omg! What’s this? A coupon! AND it’s on sale?! I can die happy…it doesn’t get any better than that.
 

Fridge accountability! This is what I’m eating this week!

21 Day Plant based Cleanse Results

UR final transformationI’ve lost 13 pounds and 8.5 inches in my whole body on this cleanse, which I believe to be 13 pounds of fat, not water weight or muscle. But that is not much weight considering most people by 3 week have lost significantly more weight than what I have by now, but everyone has different starting points and goals.
For me, it’s been a way to improve my eating habits further by eating more vegetables, stopping mindless snacking, and to  experience it for my coaches and my customers.
My goal isn’t weight loss – I already eat pretty clean and I’m happy with just being FIT and strong and having BALANCE in my life. But I must admit… I was curious if the weight was coming off my upper body since that is where I tend to store most of my fat; my upper back and my stomach. We store fat in areas based our genetics and those areas become our “trouble zones” as we gain weight. They’re usually the LAST areas to lose the fat. But at a certain low body fat %, even trouble zones start to disappear.
You can’t turn fat into muscle. You have to lose fat and BUILD muscle and you can be doing both at the same time. I’m ALWAYS working to build more muscle everywhere! 🙂
What is the Ultimate Reset…..
First let me say, The Ultimate Reset is a scientifically formulated 21-Day non-starvation Plant Based Cleanse. You are eating an extremely clean, mostly vegan, meal plan plus supplements to detoxify, gently cleanse your system and re-set your system for optimal health, fat loss, reduced cholesterol, and more.
The Tweaks…
  • WORKOUTS. Walking, Stretching, Yoga, or PiYo (combination of pilates and yoga). You cannot overdo it since your body needs energy to heal & reset itself during a detox and cleanse. Again, Beachbody does not recommend you do more than light activity while on The Ultimate Reset.
  • THE PLAN. I am eating more than I would eat on a regular portion control meal plan.
  • SHAKEOLOGY  is an “approved” snack option on The Ultimate Reset.
  • NO COFFEE:  You can buy a “less acidic” coffee made by Puroast Coffee, which you can find in Wholefoods in the event you cannot be without coffee.
  • CHOCOLATE: I have a Chocolate Mint Vegan Shakeology every day after. I used 1 cup ice, 1/2 cup water, 1 Scoop Chocolate Vegan SHAKEOLOGY, and organic Mint extract to taste. Sometimes we do this TWICE in the day as a later snack or with stir fry veggies as one of our meals.
  • TIME SAVER: That 2nd Vegan Shakeology with Veggies and hummus as a meal, or we duplicate recipes on different days where the recipe is too time consuming.
  • PROTEIN & OATS: First week you will slowly phase out from consuming animal protein.
The Ultimate Reset details, and science behind it, are found on www.MyUltimateReset.com/ivyjohnson Of course, if you already are a Coach or have a coach, go to YOUR site or your coach’s site to order.
The food on this cleanse has been AMAZING. Can you tell we like hummus and the Zucchini Cashew Soup?? YUM!
The Ultimate Reset is a mental and time commitment for sure. But if I can do this, anyone can! I FEAR hunger, I don’t like to follow meal plans, I don’t like to cook, and I was worried about not being able to workout since that’s how I relieve stress and it’s an integral part of my life.
But I’ve had NO cravings for sugar or bad carbs, I haven’t felt hungry, I’m way more hydrated than usual, I have great energy, I’m sleeping better than ever, I feel *tighter* and less bloated, I’ve enjoyed learning new clean eating recipes that are vegan – even though I’m not vegan.
If you work full-time or travel, this can still be done with some preparation and planning ahead.
If you are ready to change your lifestyle, and start with a clean slate, reach out to me so you can be part of my May group!!
Health & Joy,
Ivy Johnson

Leaky gut syndrome

leaky gut

“Leaky gut” is probably not the sexiest term you’ve heard this week, but it’s steadily becoming a buzz word among leading physicians—like Frank Lipman and Mark Hyman—on the alternative and functional medicine scene.

Why? The physicians credit the phenomenon with being one cause of a host of chronic health problems, from digestive issues and acne to autoimmune diseases like arthritis and psoriasis. And collectively these affect a huge number of people.

We got the scoop on this problem with the yuck-factor name that may be affecting your health.

WHAT IS LEAKY GUT?

Leaky gut syndrome is known as “increased intestinal permeability” in the conventional medical world. “There are tight junctions between the cells of the gastrointestinal (GI) tract,” explains Christine Frissora, MD, a gastroenterologist at the Center for Advanced Digestive Care at NewYork-Presbyterian Hospital/Weill Cornell Medical Center. “These junctions decrease the permeability of the lining of the GI tract, so that bacteria and other toxins cannot enter the blood stream.”

The problem occurs when those junctions are loosened, and bacteria and other harmful substances literally leak out of your small intestine into your blood stream, triggering an inflammatory reaction in the body. And that’s not a good thing.

THE CAUSE AND EFFECTS OF LEAKY GUT

While there are a lot of studies on leaky gut, there’s still no consensus in the medical world on its cause. Diet is one proposed cause, and many physicians point to foods that cause inflammation in the body, like alcohol and modern wheat. Studies also suggest that inflammatory compounds formed through cooking or processing foods at high temperatures, called AGEs (advanced glycation end products), may play a role. Food allergies have also been implicated. “True food allergies (not food sensitivities) may loosen the tight junctions,” says Dr. Frissora.

The overuse of NSAIDs, a class of drugs that includes aspirin and ibuprofen, may also be a cause, and leaky gut is often found in individuals with GI diseases like IBS, Crohn’s, Colitis, and Celiac, although the cause-and-effect relationship in these cases isn’t cut and dry.

In addition to the digestive issues that leaky gut may cause, the syndrome is most often linked to autoimmune diseases like psoriasis and arthritis, and many alternative health practitioners have turned to leaky-gut treatment plans to reduce symptom outbreaks, with great results. It’s also associated with creating and exacerbating allergies, acne, and eczema.

Finally, some physicians, such as Leo Galland, MD, who writes extensively on the topic, say leaky gut may also lead to chronic fatigue and depression.

SOLUTIONS

While there is still considerable disagreement on the leaky gut landscape and its causes, there are some steps most physicians recommend to prevent and treat the syndrome. Probiotics are often cited to help promote a healthy gut, and  Dr. Andrew Weil and Dr. Galland both recommend avoiding alcohol and NSAIDs and adopting an anti-inflammatory diet that’s high in fiber and low in refined starches and added sugar. All of which are steps towards a healthier lifestyle anyway, whether your small intestine is ultra-permeable or not.

 

What are some benefits of cleansing?

fruits on hand

With our unregulated and undisciplined lifestyle, the kind of food we eat, the air we breathe, the water we drink and our emotional pulls and pressures, certain hormones are secreted that have a tendency to leave behind toxins.
Free radicals develop due to the accumulation of toxins in the body. Disease, decay and degeneration are due to the presence of free radicals in the body.
The detoxification process can be achieved through a 21 day cleanse that helps the body rid itself of toxins. This is not a crazy juice cleanse that will destroy your organs or starve your body.
It has plant based meals. Light exercise such as yoga or Piyo will be alright.
I am committing to undoing some of the damages caused by prolonged stress and emotional pulls, and I am inviting you to be part of this journey.
If you want to do it with me leave your email below 👇 or email ME at coachivyjohnson@gmail.com
-> What are some benefits of cleansing?
**Helps to develop immunity by eliminating the toxins.
**Stimulates the mind and aids in removing lethargy
**Washes the colon, sinus tracts, the stomach etc.
**Stimulates vitality and helps in retardation of ageing.
**One’s capacity to think, digest, taste , feel express etc. increases and a greater awareness develops.
xo-Ivy

Meal Prep in 90 Minutes or Less

Meal prep monday

Here’s how to make all of this in 90 minutes or less:

1. Preheat oven to 375° F. Spray two baking sheets with nonstick spray.

2. Cut 1 cup of cauliflower into florets. Toss in a bowl with 2 tsp. olive oil to coat. Cut the spaghetti squash in half, rub the flesh of each half with 1 tsp. olive oil. Cut 1 red pepper in half and remove the seeds; set the other half aside.

3. Place cauliflower florets and 1 red pepper half on a baking sheet. Place the spaghetti squash (cut-side up) and 1 cup cherry tomatoes on another baking sheet. Spray red pepper and tomatoes lightly with nonstick cooking spray. Season vegetables on both baking sheets with salt and pepper. Place both sheets in the oven and let them roast.

4. After 15 minutes, remove the baking sheets. Remove the tomatoes from one and the bell pepper from the other. Set the tomatoes and bell pepper aside to cool. Stir the cauliflower and return cauliflower and spaghetti squash to oven. Cook until tender when pierced with a fork, about 15-25 minutes. Remove baking sheets from oven and place on a rack to cool. Leave oven on.

5. While the vegetables are roasting, cook 1 cup dry quinoa with 2 cups water on the stovetop or in a rice cooker. When cooked, set aside. (Need tips on how to make perfect quinoa? Watch this video.)

6. Finely chop 3 garlic cloves. Heat a nonstick pan over medium heat. Add 2 tsp. olive oil and the chopped garlic; cook, stirring constantly for one minute. Add 20 oz. ground turkey, using a wooden spoon or spatula to break into smaller pieces. Cook the turkey until it is no longer pink, approximately 6 minutes. Season with 2 tsp. oregano, and add salt and pepper to taste. Set aside.

7. Drain the three cans of tuna and place the tuna into a medium bowl. Drain and rinse the white beans. Add the beans to the medium bowl. Add 2 Tbsp. olive oil, 2 Tbsp. red wine vinegar, as much cilantro as you want, and crushed red pepper, salt, and pepper to taste. Fill three food containers with 1 cup arugula. Top arugula with tuna mixture, dividing evenly between the containers. Seal containers and place in refrigerator.

8. Fill two food containers with 1 cup spinach. Top each portion of spinach with 3 oz. sliced turkey breast, ¼ chopped raw bell pepper, and 2 Tbsp. sunflower seeds. (Drizzle with good balsamic vinegar just before serving.) Seal containers and place in fridge.

9. Spray a 13 x 9 inch baking dish with nonstick spray; set aside. Heat a large pan over medium-high heat. Add four cups spinach and cook until just wilted, stirring frequently, about 3 minutes. In a large bowl, combine spinach, 1 cup halved cherry tomatoes, 2½ cups cooked quinoa, 8 eggs, ¾ cup cottage cheese, and salt and pepper to taste. Pour quinoa mixture into baking dish, bake for 20-25 minutes or until a toothpick inserted into the center comes out clean. Allow to cool, then cover with foil and place in fridge. See the full recipe for this dish here.

10. Using a spoon, scrape out the flesh of the spaghetti squash. Divide squash between three food containers, adding about ¾ cup to each. Top each portion of squash with ¾ cup ground turkey mixture, basil, and ⅓ of the roasted tomatoes. Seal containers and place in fridge.

11. Chop the roasted bell pepper. Season remaining ground turkey mixture with 1 tsp. cumin and 1 tsp. chili powder. Add the bell pepper and as much cilantro as you want. Divide mixture evenly between two food containers. Add 1 cup roasted cauliflower to each container. Seal containers and place in fridge.meal prep sunday

12. Prepare three small containers with ¼ cup hummus and 2 large lettuce leaves. Count out 2 servings each of 20 pistachios.

13. Sit back and celebrate the fact that you’ve prepped all your food for the week in just 90 minutes or less!

 

shopping cart

Grocery List

Vegetables:
2 cups cherry tomatoes
6 cups spinach
1 medium red bell pepper
1 head romaine or butter lettuce
3 cups arugula
1 bunch cilantro
1 bunch fresh basil
1 head garlic
1 spaghetti squash (about 2–3 lbs.)
1 small head cauliflower or 1 bag cauliflower florets

Fruits:
3 small apples
2 medium oranges
1 bag frozen strawberries
1 bag frozen peaches

Bulk:
1 cup quinoa
40 pistachios
4 Tbsp. sunflower seeds

Dry and Canned Goods:
1 jar all-natural nut butter
1 can white beans
1 can cooked lentils

Proteins:
6 oz. lowfat cottage cheese (or ricotta)
8 eggs
6 oz. nitrate-free, low sodium deli sliced turkey
3 cans light tuna, packed in water, no salt added
4 oz. lowfat Greek yogurt
20 oz. ground turkey

Deli:
Prepared hummus

Pantry:
Dried oregano
Crushed red pepper
Red wine vinegar (or sherry vinegar)
Balsamic vinegar
Cumin
Chili powder

 

Meal prep monday1

 

Need help getting started, but do not have too much time for workouts? Join my 22 minute online boot camp by filling out this questionnaire!

Have a happy and healthy week friends!

xo-Ivy

22 Minute Hard Corps

22 minute marine corps1

Beachbody is at it again.  They are about to launch a brand new home fitness program that is going to blow your mind!!  They started out with programs like P90X that were over an hour long each day.  Then, they created 21 Day Fix that is only 30 minutes daily, T25 that is 25 minutes daily and now we are taking it to a whole new level.  22 minutes a day… yes you heard me right!  In just 22 minutes you can get some seriously rocking results with Tony Horton and ME as your coach!
The trainer that taught me how to do push-ups…. Tony S Horton takes the lead in this one and I have to say…. anything that screams “military style” workout makes me PANIC. To me, I think “cardio, push til you… puke, push-ups, crunches all while being on fire, in the mud, sleet and rain while getting yelled at in your face by someone bigger, better and stronger than you😂😂“.
Okay, so that’s a tad dramatic…. But as I looked into this program today I realized it’s not what it is at all. Challenging, absolutely, but it’s body weight style training, with the addition of simple weights at times and full body workouts every workout. I like that they are only 22 minutes long, I love that they are cadenced. Mentally it helps you sink in and focus on the work. I’m actually REALLY INTERESTED in doing this and will be buying mine today ( on sale for the launch ) and am looking for a small group of people who are interested in going through this program with me.

So what is 22 Minute Hard Corps anyways?? So it was created by Tony Horton who also is the creator of P90X, P90X2, P90X3, Power 90 and more.  It is a mixture of eight routines that alternate between total body cardio & resistance 1 workout a day for 6 days a week.  The workout is fast paced and there is little rest.  The workouts are easy to pick up and learn.  You are moving from exercise to exercise quickly to maximize time and results.
What Equipment Do You Need? Dumbbells or pull up bar (or resistance bands with a door attachment).  The harder you work the faster that you grow!!!
What will you get with this program? • 8 challenging workouts on 2 DVDs • Quick Start Mission Guide • 8-week Basic Training Action Plan • Rations for Results Nutrition Field Guide • Cold Start pre-workout drill • Hell Week Challenge Card • HARD CORPS: Battle Buddy Workout DVD (Network Exclusive)
So who is this workout for??  People who don’t have a lot of time to spend working out in a gym.People who want fast effective results with little or no FUSS. There is also an optional 2 a day hell week challenge if you are up for it
I know you  might be thinking that you can’t do this workout, but you CAN.  It is for everyone and even in the sneak peek workout I did today there were modifications for every ability level which I totally love! The program is 8 weeks in length, 6 days a week, 1 workout a day for 22 minutes!
I love working with people through programs that I’m also doing for the first time! It’s a unique, high accountability opportunity to get that before and after result and make it count! Message me directly if you’re interested.
On the 14th of March we will start our pre season which consists of 1 week of goal setting, pictures, measurements, meal planning and education on the nutritional plan and then the following week is our official day 1.
******For 8 weeks I will guide you daily through the program with support, accountability, access to an online/app based closed group for support and guidance.  Each participant is required to purchase the 22 Minute Hard Corps Challenge Pack/Program and commit to replacing 1 meal a day with Shakeology for the duration of the group.
If you are interested in getting more information about the program please complete this form and I will contact you within 24 hours with details.

xo-Ivy Johnson

Are you tired of giving up?

fruits in my hands

Are you tired of giving up?
Want to reach your goals, but get easily discouraged?
Want to feel more confident about your body?

I have the tools to help you. You can do this, with accountability from me as your coach. Support from a commUNITY of other women -just like you. Easy to follow meal plan. Short and effective 30 minute workouts. Superfood to help you get rid of cravings, boost your energy and immune system. This is not an expensive program, is an investment you are doing for you. {Money back is guaranteed}.

As your coach you have access to me whenever you want and need. This is not a new diet fad, nor restricting your calorie intake. You will not be taking pills, or using extreme measures to reach your goals. Let me guide you. The transformations will speak for itself.

Click on the link below. Its a short questionnaire so I can gather some information about you. Or just shoot me a quick email to coachivyjohnson@gmail.com
Click here:

http://tinyurl.com/LoveYourselfmonth

Love Your Body Challenge

love yourself promo

This was something I have struggled with all my life. It took me 40 years to attain.

However, I learned a very valuable lesson. . It is of practical value to learn to like and take care of yourself. Since you must spend so much time with yourself you might as well get some satisfaction out of the relationship..

Now as a coach a HUGE part of what I do is share the tools that helped me overcome negative self talk and body images issues, and to help those who struggled like I did find balance and live healthier lives. .

Take it from someone who has been there. Having the right tools and support helps, heck it’s NECESSARY. Retraining your mindset from “stinking thinking” isn’t easy, and it is a journey. .

Having the right people in your corner is an invaluable resource. Someone to get you the right tools, and to guide you through with a side of motivation and support is the key. .

At the end of the day whatever you do it’s a must to Love Yourself….it’s the holy grail of Happiness!! .

My February 💕Love 💕Your Body Challenge starts next week. Click the link below or email me 📩 coachivyjohnson@gmail.com

http://tinyurl.com/LoveYourselfmonth