Hi, welcome back to Fitness Friday with Coach Lindsey!  Today I want to share some eating tips, along with a new favorite recipe!  When I started my journey with the 21 day fix, I thought I knew what healthy foods were.  Stay away from fried foods, white carbs and sugar and I should be ok, right?  Well, that is true but portion control and consuming as much whole food as possible is more important that what to ignore. 

·         Try to consume at least 4 servings of veggies a day.  I add a handful of spinach to my shakeology everyday and chopped mushrooms and peppers to my eggs in the morning. 

·         Another important food group to consume is protein.  I aim to eat 4 servings of protein everyday!  As long as it is lean and low in sodium, it is a good source! 

·         For my fruits, I eat two cups a day and it varies between mixed berries and a half an apple (that I add my natural nut butter to). 

·         I enjoy my one small serving of healthy fat each day such as avocado or hummus as well as my two small servings of brown carbs/starches (brown rice, sweet potato, whole wheat pasta, edamame). 

If you can live 90/10 ration, you are in good shape!  90% of the time, eat whole, non-processed food and the other 10% of the time you can indulge (a tad) on sweets and treat, like a glass of red wine.  Below is one of my favorite new recipes I have made!

Turkey Taco Lettuce Wraps

1 lb of lean ground turkey breast

1 tsp garlic powder

1 tsp cumin

1 tsp pink Himalayan salt

1 tsp chili powder

1 tsp paprika

½ tsp oregano

½ small onion, chopped in small squares

2 bell peppers, chopped in small squares (I prefer red and yellow)

¾ cup water

4 oz can of low sodium tomato sauce

8 large romaine lettuce leaves, washed

*optional

1/3 cup of shredded cheese

0% greek yogurt as sour cream substitute

Directions:

Brown turkey in large skillet on medium heat (if it sticks, add a tsp of olive oil). In a bowl on the side, mix the dry seasonings together.  Be sure to chop your peppers and onion while this is cooking.  Once the turkey is no longer pink, add dry seasoning and mix well. Add the oinion, peppers, water and sauce at this point and stir.  Turn heat down to a simmer and cover with a lid for 20 minutes.  Wash and dry the lettuce leaves.  Once the meat mixture is finished, put one scoop in each leaf and top with shredded cheese, greek yogurt and hot sauce.  ENJOY!

Next Week:  Look forward to my transformation pics and news on my three day cleanse that is happening on Monday!

Hi, welcome back to Fitness Friday with Coach Lindsey!  Today I want to share some eating tips, along with a new favorite recipe!  When I started my journey with the 21 day fix, I thought I knew what healthy foods were.  Stay away from fried foods, white carbs and sugar and I should be ok, right?  Well, that is true but portion control and consuming as much whole food as possible is more important that what to ignore. 

·         Try to consume at least 4 servings of veggies a day.  I add a handful of spinach to my shakeology everyday and chopped mushrooms and peppers to my eggs in the morning. 

·         Another important food group to consume is protein.  I aim to eat 4 servings of protein everyday!  As long as it is lean and low in sodium, it is a good source! 

·         For my fruits, I eat two cups a day and it varies between mixed berries and a half an apple (that I add my natural nut butter to). 

·         I enjoy my one small serving of healthy fat each day such as avocado or hummus as well as my two small servings of brown carbs/starches (brown rice, sweet potato, whole wheat pasta, edamame). 

If you can live 90/10 ration, you are in good shape!  90% of the time, eat whole, non-processed food and the other 10% of the time you can indulge (a tad) on sweets and treat, like a glass of red wine.  Below is one of my favorite new recipes I have made!

Turkey Taco Lettuce Wraps

1 lb of lean ground turkey breast

1 tsp garlic powder

1 tsp cumin

1 tsp pink Himalayan salt

1 tsp chili powder

1 tsp paprika

½ tsp oregano

½ small onion, chopped in small squares

2 bell peppers, chopped in small squares (I prefer red and yellow)

¾ cup water

4 oz can of low sodium tomato sauce

8 large romaine lettuce leaves, washed

*optional

1/3 cup of shredded cheese

0% greek yogurt as sour cream substitute

Directions:

Brown turkey in large skillet on medium heat (if it sticks, add a tsp of olive oil). In a bowl on the side, mix the dry seasonings together.  Be sure to chop your peppers and onion while this is cooking.  Once the turkey is no longer pink, add dry seasoning and mix well. Add the oinion, peppers, water and sauce at this point and stir.  Turn heat down to a simmer and cover with a lid for 20 minutes.  Wash and dry the lettuce leaves.  Once the meat mixture is finished, put one scoop in each leaf and top with shredded cheese, greek yogurt and hot sauce.  ENJOY!

Next Week:  Look forward to my transformation pics and news on my three day cleanse that is happening on Monday!