21 Day Fix Eating Plan - P413Life
E AT I N G P L A N
You’re closer thanyou think.And you get closerevery day.TABLEOF CONTENTS Introduction.1How the Fix Is Done .2Get Started in 5 Simple Steps .4Added Zing!.8 To Treat or Not to Treat? . 10Hydration . 12 The Water Bar . 13 The Tea & Coffee Bar . 14Multivitamins: ActiVit for Active You . 15Calorie Charts . 18Container Food Groups . 20 Replacement Food Container Groups . 38Recipes . 41 Seasoning Mixes . 42 Container Recipes . 44 Green Container . 44 Red Container . 46 Yellow Container. 52 Dressings . 56 Treats. 60 Shakeology . 64Restaurant Food and Mom’s Favorites:The Fix Mixed Food Guide . 70Beachbody HQ Eating Plan. 72What to Eat 21 Days Later. 76Tally Sheets . 82
You’re closer thanyou think.And you get closerevery day.TABLEOF CONTENTS Introduction.1How the Fix Is Done .2Get Started in 5 Simple Steps .4Added Zing!.8 To Treat or Not to Treat? . 10Hydration . 12 The Water Bar . 13 The Tea & Coffee Bar . 14Multivitamins: ActiVit for Active You . 15Calorie Charts . 18Container Food Groups . 20 Replacement Food Container Groups . 38Recipes . 41 Seasoning Mixes . 42 Container Recipes . 44 Green Container . 44 Red Container . 46 Yellow Container. 52 Dressings . 56 Treats. 60 Shakeology . 64Restaurant Food and Mom’s Favorites:The Fix Mixed Food Guide . 70Beachbody HQ Eating Plan. 72What to Eat 21 Days Later. 76Tally Sheets . 82
INTRODUCTIONLosing weight doesn’t need to be difficult. In fact, it canbe easy if you do it right. No need for pointless, fancy bells andwhistles. All you need to do is exercise regularly and eat amoderate diet filled with healthy, delicious foods. Follow thesetwo practices and the pounds can melt away.The trick is figuring out what those healthy foods are and howmuch of them to eat. That’s why we came up with the 21 DayFix —a simple, convenient way to get the results you want.This nutrient-rich food plan features roughly 40% carbohydrates,30% protein, and 30% fat, a balance not only great for weightloss, but for giving you the energy you need to get the most outof your workouts.And the program’s benefits don’t end after 21 days. This isa balance you can eat for life, so once you’ve reached yourgoal, simply increase your calories and continue to use the21 Day Fix Eating Plan for as long as you like. In fact, you’llprobably be so hooked on this easy way of eating thatyou’ll wonder how you got along without it!1
INTRODUCTIONLosing weight doesn’t need to be difficult. In fact, it canbe easy if you do it right. No need for pointless, fancy bells andwhistles. All you need to do is exercise regularly and eat amoderate diet filled with healthy, delicious foods. Follow thesetwo practices and the pounds can melt away.The trick is figuring out what those healthy foods are and howmuch of them to eat. That’s why we came up with the 21 DayFix —a simple, convenient way to get the results you want.This nutrient-rich food plan features roughly 40% carbohydrates,30% protein, and 30% fat, a balance not only great for weightloss, but for giving you the energy you need to get the most outof your workouts.And the program’s benefits don’t end after 21 days. This isa balance you can eat for life, so once you’ve reached yourgoal, simply increase your calories and continue to use the21 Day Fix Eating Plan for as long as you like. In fact, you’llprobably be so hooked on this easy way of eating thatyou’ll wonder how you got along without it!1
HOWTHE FIX IS DONEThe key to success with the 21 Day Fix is to think insidethe box. (Specifically, inside the 7 color-coded containersand Shakeology shaker cup that are probably sit tingon the table in front of you right now.) For the next 21days—and potentially beyond—you’ll be using thesecontainers to portion and transport your meals. No needto count calories or squint at kitchen scales. With thesecontainers, figuring out what to eat each day is a breeze.2THESE LITTLE SQUARES IN THEEATING PLAN CORRESPONDWITH THE FOOD CONTAINEROF THE SAME COLOR. Green Container. Purple Container. Red Container. Yellow Container. Blue Container. Orange Container3
HOWTHE FIX IS DONEThe key to success with the 21 Day Fix is to think insidethe box. (Specifically, inside the 7 color-coded containersand Shakeology shaker cup that are probably sit tingon the table in front of you right now.) For the next 21days—and potentially beyond—you’ll be using thesecontainers to portion and transport your meals. No needto count calories or squint at kitchen scales. With thesecontainers, figuring out what to eat each day is a breeze.2THESE LITTLE SQUARES IN THEEATING PLAN CORRESPONDWITH THE FOOD CONTAINEROF THE SAME COLOR. Green Container. Purple Container. Red Container. Yellow Container. Blue Container. Orange Container3
GET INSTARTED5 SIMPLE STEPS1FIGURE OUT YOUR CALORIE LEVEL.You lose weight by maintaining a calorie deficit. To figureout what that number should be, here’s a little easy math:A. YOUR CURRENT WEIGHT IN POUNDS x 11 YOUR CALORIC BASELINEB. YOUR CALORIC BASELINE 400 (FIX CALORIE BURN) YOUR CALORIC NEEDSC. YOUR CALORIC NEEDS – 750 (CALORIC DEFICIT) YOUR CALORIE TARGETThat’s how many calories you’re going to eat to lose weighteating the Fix way.MODIFICATIONS: If your number is less than 1,200, roundup to 1,200. If it’s more than 2,300, round down to 2,300.42THE CALORIE CHART THAT2FINDCORRESPONDS WITH YOURCALORIE LEVEL.You can find the CALORIE CHARTS on pages 18–19 whereyou’ll see several colored squares that match the variouscontainers, each followed by a number. That number is theamount of times you’ll fill that color container each day.So, if you have a “3” after the Green square, that means you’llbe filling the Green Container three times a day.EXAMPLE:1,200–1,499 calories3 HEADACHE-SAVING HINT:You don’t need to hit your exact calorie target.The 21 Day Fix Eating Plan is designed tolet you eat roughly that number and still seeresults. In other words, there’s no need toresort to algorithms from your high schoolalgebra class to verify your calories with theFix, so relax and enjoy your food.5
GET INSTARTED5 SIMPLE STEPS1FIGURE OUT YOUR CALORIE LEVEL.You lose weight by maintaining a calorie deficit. To figureout what that number should be, here’s a little easy math:A. YOUR CURRENT WEIGHT IN POUNDS x 11 YOUR CALORIC BASELINEB. YOUR CALORIC BASELINE 400 (FIX CALORIE BURN) YOUR CALORIC NEEDSC. YOUR CALORIC NEEDS – 750 (CALORIC DEFICIT) YOUR CALORIE TARGETThat’s how many calories you’re going to eat to lose weighteating the Fix way.MODIFICATIONS: If your number is less than 1,200, roundup to 1,200. If it’s more than 2,300, round down to 2,300.42THE CALORIE CHART THAT2FINDCORRESPONDS WITH YOURCALORIE LEVEL.You can find the CALORIE CHARTS on pages 18–19 whereyou’ll see several colored squares that match the variouscontainers, each followed by a number. That number is theamount of times you’ll fill that color container each day.So, if you have a “3” after the Green square, that means you’llbe filling the Green Container three times a day.EXAMPLE:1,200–1,499 calories3 HEADACHE-SAVING HINT:You don’t need to hit your exact calorie target.The 21 Day Fix Eating Plan is designed tolet you eat roughly that number and still seeresults. In other words, there’s no need toresort to algorithms from your high schoolalgebra class to verify your calories with theFix, so relax and enjoy your food.5
34HAVE A LOOK AT THE CONTAINER FOOD GROUPSTHAT CORRESPOND WITH EACH COLOR.These are the foods you’ll fill the containers with (see page 20).If you see an amount (10 asparagus spears, for example), that’show much you put in the container. If there’s no amount, just fillthe container to the point that you can still fit the lid on it.And prepare to look and feel like a million bucks. See?We told you it was easy!SPREAD YOUR CONTAINERS ACROSS YOUR DAY.We’ve included TALLY SHEETS starting on page 82. Check the boxeach time you fill the (food and drink) containers. The order andtiming you do this is up to you, but here are a couple suggestions.THE ENERGY BALANCER – Spread your eating across threemeals and two snacks roughly 2–3 hours apart. Utilize a varietyof containers with breakfast, lunch, and dinner and use the snacksfor whatever containers you missed.THE FAT BURNER – Spread your eating across six meals, 2 hoursapart. Again, keep things balanced, but make sure you’ve eatenall your Purple and Yellow Container foods before 6 PM.65COMBINE THIS DELICIOUS, NUTRITIOUS DIETWITH THE 21 DAY FIX WORKOUTS.PLANNING-AHEAD HINT:Be sure to make plenty of copies of the TALLY SHEETS(on pages 83 and 84) to have on hand when youdo the 21 Day Fix. Alternatively, you can find a copyof the TALLY SHEETS at TeamBeachbody.com under:GET FIT FITNESS TOOLS WORKOUT SHEETS.7
34HAVE A LOOK AT THE CONTAINER FOOD GROUPSTHAT CORRESPOND WITH EACH COLOR.These are the foods you’ll fill the containers with (see page 20).If you see an amount (10 asparagus spears, for example), that’show much you put in the container. If there’s no amount, just fillthe container to the point that you can still fit the lid on it.And prepare to look and feel like a million bucks. See?We told you it was easy!SPREAD YOUR CONTAINERS ACROSS YOUR DAY.We’ve included TALLY SHEETS starting on page 82. Check the boxeach time you fill the (food and drink) containers. The order andtiming you do this is up to you, but here are a couple suggestions.THE ENERGY BALANCER – Spread your eating across threemeals and two snacks roughly 2–3 hours apart. Utilize a varietyof containers with breakfast, lunch, and dinner and use the snacksfor whatever containers you missed.THE FAT BURNER – Spread your eating across six meals, 2 hoursapart. Again, keep things balanced, but make sure you’ve eatenall your Purple and Yellow Container foods before 6 PM.65COMBINE THIS DELICIOUS, NUTRITIOUS DIETWITH THE 21 DAY FIX WORKOUTS.PLANNING-AHEAD HINT:Be sure to make plenty of copies of the TALLY SHEETS(on pages 83 and 84) to have on hand when youdo the 21 Day Fix. Alternatively, you can find a copyof the TALLY SHEETS at TeamBeachbody.com under:GET FIT FITNESS TOOLS WORKOUT SHEETS.7
ADDEDZING!Sometimes, it’s important to add a little zing!to your diet. It can be a great motivatorand, frankly, life’s too short not to indulgeoccasionally. Here are five zings! you canuse to liven up your Fix Eating Plan.Zing seasonings, beverages, and treats tohelp you succeed (and still love eating).ZING ONEFree Foods. At the end of the CONTAINER FOOD GROUPSsection on page 37, you’ll see a list of FREE FOODS. Considerthis list an all-you-can-eat buffet. Assuming you don’t want togulp down vinegar or gnaw on fresh ginger, most of the foodson this list are intended to pep up the other foods you’ll be eatingon this plan. And if you really want to dial up the deliciousness,check out the 21 Day Fix SEASONING MIXES on page 42.They’ll make your meals taste totally chef-tastic.8ZING TWOTasty Beverages. Some days, a little vino would be keeno.That’s why you’re allowed to replace three Yellow Containers aweek with a drink from the REPLACEMENT FOOD CONTAINERGROUPS section on page 38. (Although wine is on the list, youalso have several nonalcoholic options.)Remember, you don’t need to use this option. If you want to avoidcaloric drinks, feel free to hydrate from THE WATER BAR andTHE TEA & COFFEE BAR, which you’ll find on pages 13–15!9
ADDEDZING!Sometimes, it’s important to add a little zing!to your diet. It can be a great motivatorand, frankly, life’s too short not to indulgeoccasionally. Here are five zings! you canuse to liven up your Fix Eating Plan.Zing seasonings, beverages, and treats tohelp you succeed (and still love eating).ZING ONEFree Foods. At the end of the CONTAINER FOOD GROUPSsection on page 37, you’ll see a list of FREE FOODS. Considerthis list an all-you-can-eat buffet. Assuming you don’t want togulp down vinegar or gnaw on fresh ginger, most of the foodson this list are intended to pep up the other foods you’ll be eatingon this plan. And if you really want to dial up the deliciousness,check out the 21 Day Fix SEASONING MIXES on page 42.They’ll make your meals taste totally chef-tastic.8ZING TWOTasty Beverages. Some days, a little vino would be keeno.That’s why you’re allowed to replace three Yellow Containers aweek with a drink from the REPLACEMENT FOOD CONTAINERGROUPS section on page 38. (Although wine is on the list, youalso have several nonalcoholic options.)Remember, you don’t need to use this option. If you want to avoidcaloric drinks, feel free to hydrate from THE WATER BAR andTHE TEA & COFFEE BAR, which you’ll find on pages 13–15!9
ZING THREEZING FOURTreats Can’t Be Beat. If you’re eating a mostly clean diet,it’s okay to indulge a little. So three times a week, you can replacea Yellow Container with one of the TREATS listed on page 39.Recipes Just for You! Life is too short to live on plain, steamedkale, so we’ve come up with several appetizing ways to preparesome of the foods you’ll find in the various container lists (startingon page 44). If this inspires you to come up with your ownrecipes, we’d love you to share them with us on the MessageBoards at TeamBeachbody.com.In case you want to get fancy about your treat, we’ve also providedseveral tasty recipes on page 60. They’re actually much healthierthan their store-bought equivalents—but you’d never know bytasting them.TO TREAT OR NOT TO TREAT?The trick to eating treats on the 21 Day Fix is moderation. If you stick to theplan, you’ll be fine. But for some, that hint of indulgence might be too strong.Maybe you make a batch of 15 Double Chocolate Cookies (see page 60), butonly 7 cookies worth of dough actually makes it into the oven. Or maybe you’veserved yourself a yellow container of potato chips, then realize there are only“a few” more left in the bag. Heaven forbid they go stale overnight! Same goesfor wine. A “generous pour” after a long day’s work will only work against youin the long run.If you’re worried that treats might sabotage your results, avoid making largebatches, buy individual portion packages from the store—or skip ’em entirely.Treats are included in the 21 Day Fix to cut the edge, but if they’re making youedgy, there’s no point in having them!10ZING FIVEShakeology! We highly recommend this super-healthy, supersatisfying shake as part of your 21 Day Fix—and beyond. In fact,it’s such a nutritiously perfect way to satisfy your sweet tooth thatwe’ve provided a batch of recipes starting on page 64 that willfit in seamlessly.Another great thing about adding Shakeology to your planis that you’re also adding to your overall health. When youeat at a calorie deficit, you’re bound to miss out on a fewimportant nutrients—even if your diet is packed with healthyfood. Drinking Shakeology daily is a delicious way to makesure you’re not missing out on anything important. It’s yourdaily dose of dense superfood nutrition and it fits in perfectlywith the 21 Day Fix Eating Plan.**These statements have not been evaluated by the Food and Drug Administration.This product is not intended to diagnose, treat, cure, or prevent any disease.11
ZING THREEZING FOURTreats Can’t Be Beat. If you’re eating a mostly clean diet,it’s okay to indulge a little. So three times a week, you can replacea Yellow Container with one of the TREATS listed on page 39.Recipes Just for You! Life is too short to live on plain, steamedkale, so we’ve come up with several appetizing ways to preparesome of the foods you’ll find in the various container lists (startingon page 44). If this inspires you to come up with your ownrecipes, we’d love you to share them with us on the MessageBoards at TeamBeachbody.com.In case you want to get fancy about your treat, we’ve also providedseveral tasty recipes on page 60. They’re actually much healthierthan their store-bought equivalents—but you’d never know bytasting them.TO TREAT OR NOT TO TREAT?The trick to eating treats on the 21 Day Fix is moderation. If you stick to theplan, you’ll be fine. But for some, that hint of indulgence might be too strong.Maybe you make a batch of 15 Double Chocolate Cookies (see page 60), butonly 7 cookies worth of dough actually makes it into the oven. Or maybe you’veserved yourself a yellow container of potato chips, then realize there are only“a few” more left in the bag. Heaven forbid they go stale overnight! Same goesfor wine. A “generous pour” after a long day’s work will only work against youin the long run.If you’re worried that treats might sabotage your results, avoid making largebatches, buy individual portion packages from the store—or skip ’em entirely.Treats are included in the 21 Day Fix to cut the edge, but if they’re making youedgy, there’s no point in having them!10ZING FIVEShakeology! We highly recommend this super-healthy, supersatisfying shake as part of your 21 Day Fix—and beyond. In fact,it’s such a nutritiously perfect way to satisfy your sweet tooth thatwe’ve provided a batch of recipes starting on page 64 that willfit in seamlessly.Another great thing about adding Shakeology to your planis that you’re also adding to your overall health. When youeat at a calorie deficit, you’re bound to miss out on a fewimportant nutrients—even if your diet is packed with healthyfood. Drinking Shakeology daily is a delicious way to makesure you’re not missing out on anything important. It’s yourdaily dose of dense superfood nutrition and it fits in perfectlywith the 21 Day Fix Eating Plan.**These statements have not been evaluated by the Food and Drug Administration.This product is not intended to diagnose, treat, cure, or prevent any disease.11
HYDRATIONIt would be hard to overstress the importance of staying hydrated.Up to 60% of the human body is water; it serves as a lubricantfor just about every bodily function. It also plays a vital role influshing toxins out of your system. If you were a car, water wouldbe the equivalent of your motor oil, air conditioner refrigerant,brake fluid, windshield wiper fluid, transmission fluid, and anyother fluid we might have missed except gas. (We’re nutritionexperts, not mechanics.)Furthermore, water promotes satiety, making life much easierwhen you’re trying to keep portions in control.To make sure your H20 intake is A-OK, we recommend you drinkyour body weight, divided by two, in ounces. So if you weigh162 pounds—that would be 162 divided by 2 81. That’s 81ounces of water, every day.BEACHBODY WATER BARTHE WATER BARTo help you stay properly hydrated,we’ve created the Water Bar. Hereyou can find great ways to make yourplain water more interesting. Simplyselect from the mixers, mix-ins, andextras and before you know it, you’llbe an expert water-mixologist. It’s soeasy and delicious! Sparkling water (make sureit has no calories)To help you get started, hereare a few of our favoritewater recipes: Lime wedges THE REFRESHINATORIce water with fresh mint leavesand a lime wedge. THE DIGESTIFSparkling water with two lemonslices and half a teaspoon ofgrated ginger.MIX-INSChoose any combination ofmix-ins from the lists below fora delicious water cocktail.FRUITS/VEGGIES Lemon wedges Orange slices Strawberry slices Kiwi slices Cucumber slices Frozen grapes Watermelon cubes Splash of fruit juice:cranberry, orange, grapefruitHERBS CRAZY FOR CUCUMBERIce water with 2 to 3 thincucumber slices. Mint leaves ROSEMARY, BABY!Ice water with watermelon cubesand a sprig of rosemary. Rosemary FRUITY PATOOTYIce water with orange, kiwi,and strawberry slices.12MIXERS Flat water Basil Grated gingerEXTRAS Crushed ice Ice cubes Raspberry mint ice (fill anice cube tray with water,fresh raspberries, and mintleaves, then freeze!)13
HYDRATIONIt would be hard to overstress the importance of staying hydrated.Up to 60% of the human body is water; it serves as a lubricantfor just about every bodily function. It also plays a vital role influshing toxins out of your system. If you were a car, water wouldbe the equivalent of your motor oil, air conditioner refrigerant,brake fluid, windshield wiper fluid, transmission fluid, and anyother fluid we might have missed except gas. (We’re nutritionexperts, not mechanics.)Furthermore, water promotes satiety, making life much easierwhen you’re trying to keep portions in control.To make sure your H20 intake is A-OK, we recommend you drinkyour body weight, divided by two, in ounces. So if you weigh162 pounds—that would be 162 divided by 2 81. That’s 81ounces of water, every day.BEACHBODY WATER BARTHE WATER BARTo help you stay properly hydrated,we’ve created the Water Bar. Hereyou can find great ways to make yourplain water more interesting. Simplyselect from the mixers, mix-ins, andextras and before you know it, you’llbe an expert water-mixologist. It’s soeasy and delicious! Sparkling water (make sureit has no calories)To help you get started, hereare a few of our favoritewater recipes: Lime wedges THE REFRESHINATORIce water with fresh mint leavesand a lime wedge. THE DIGESTIFSparkling water with two lemonslices and half a teaspoon ofgrated ginger.MIX-INSChoose any combination ofmix-ins from the lists below fora delicious water cocktail.FRUITS/VEGGIES Lemon wedges Orange slices Strawberry slices Kiwi slices Cucumber slices Frozen grapes Watermelon cubes Splash of fruit juice:cranberry, orange, grapefruitHERBS CRAZY FOR CUCUMBERIce water with 2 to 3 thincucumber slices. Mint leaves ROSEMARY, BABY!Ice water with watermelon cubesand a sprig of rosemary. Rosemary FRUITY PATOOTYIce water with orange, kiwi,and strawberry slices.12MIXERS Flat water Basil Grated gingerEXTRAS Crushed ice Ice cubes Raspberry mint ice (fill anice cube tray with water,fresh raspberries, and mintleaves, then freeze!)13
THE TEA & COFFEE BARThere’s no need to give up all those “naughty” foods you love.Just learn to consume them in moderation. That’s why we’veincluded treats in your plan, and you’re allowed that weekly4-ounce cup o’ vino (or 100% pure fruit juice, if you’d prefer).And that’s why you get to have your tea and coffee.LIST ALIST BLIST C(Just say no!)(Just say 1–2 cupsa day!)(Go for it!)CreamHalf-and-halfNondairy creamerTea and coffee aren’t really bad for you, provided you’re caffeinetolerant. In fact, they’re both filled with antioxidants, whichreduce symptoms of stress. They’re also thermogenic, meaningthey promote fat burning. (Only slightly though, so don’t stickyour mouth under the coffeemaker spout. It burns!)Lots o’ sugarIf you have a morning coffee ritual or you enjoy a cup of tea or twoin the afternoon, there’s no reason to stop. However (you knewthere’d be a “however,” right?), if you happen to dump a bunch ofjunk into your cup along with your brew, stop.Anything else youwonder about. If youthink it might be bad,it probably is.Artificial sweeteners1–2 tablespoons low/nonfat milkCinnamon1–2 teaspoons rawsugar, honey, molasses,maple syrup, agavesyrup, steviaPumpkin spiceLemonNutmegWeird “Italian” syrupsChocolate syrupMULTIVITAMINS: ACTIVIT FOR ACTIVE YOU Ideally, you’d drink your coffee or tea black and like it, butluckily there’s a middle ground. On the next page you’ll findthree lists. List A is the true junk. This stuff is nasty. You shouldleave List A out of your tea or coffee. List B is the stuffyou can have in moderation. If you use stuff from ListB, limit intake to one or two 8-ounce cups per day.List C is the stuff you can put as much as you want in your drink.One final point—when we say “tea,” that includes herbal teaand iced tea, but it doesn’t include all the powdered, canned, andbottled stuff that masquerades as tea. “Tea” means the little clothsack filled with herbs that you dip in a cup of hot water. That’s it.14Enjoy your hot drinks. Getting fit can be hard work! Taking a littlebreak to sip something warm (or cold) is a perfect way to meditateon all the effort you’re putting into this and the positive changesyou’re creating in your life.The 21 Day Fix is packed with deliciously nutritious food, but you’llstill be eating at a calorie deficit. In other words, you’ll eat lessfood. And when you eat less food, it’s hard to get all the necessaryvitamins and minerals—especially with Autumn putting you throughyour paces all week long.So a solid daily multivitamin is key. That’s why we recommend thepremium formula you’ll find in ActiVit. Not only does our premiumformula contain 100% of your daily nutritional requirements, butActiVit’s amino acid complex helps support fat burning and itsantioxidant blend helps cut through oxidative postworkout musclesoreness. (In other words, it can help you recover faster.)And this high performance multivitamin’s unique combination ofvitamins, minerals, and natural plant extracts helps boost your energylevels—so you can show your workouts who’s really boss.*So if you’re looking to get maximum results for the next 21 days,look no further than ActiVit.Note: Take it EVERY day!*These statements have not been evaluated by the Food and Drug Administration.This product is not intended to diagnose, treat, cure, or prevent any disease.15
THE TEA & COFFEE BARThere’s no need to give up all those “naughty” foods you love.Just learn to consume them in moderation. That’s why we’veincluded treats in your plan, and you’re allowed that weekly4-ounce cup o’ vino (or 100% pure fruit juice, if you’d prefer).And that’s why you get to have your tea and coffee.LIST ALIST BLIST C(Just say no!)(Just say 1–2 cupsa day!)(Go for it!)CreamHalf-and-halfNondairy creamerTea and coffee aren’t really bad for you, provided you’re caffeinetolerant. In fact, they’re both filled with antioxidants, whichreduce symptoms of stress. They’re also thermogenic, meaningthey promote fat burning. (Only slightly though, so don’t stickyour mouth under the coffeemaker spout. It burns!)Lots o’ sugarIf you have a morning coffee ritual or you enjoy a cup of tea or twoin the afternoon, there’s no reason to stop. However (you knewthere’d be a “however,” right?), if you happen to dump a bunch ofjunk into your cup along with your brew, stop.Anything else youwonder about. If youthink it might be bad,it probably is.Artificial sweeteners1–2 tablespoons low/nonfat milkCinnamon1–2 teaspoons rawsugar, honey, molasses,maple syrup, agavesyrup, steviaPumpkin spiceLemonNutmegWeird “Italian” syrupsChocolate syrupMULTIVITAMINS: ACTIVIT FOR ACTIVE YOU Ideally, you’d drink your coffee or tea black and like it, butluckily there’s a middle ground. On the next page you’ll findthree lists. List A is the true junk. This stuff is nasty. You shouldleave List A out of your tea or coffee. List B is the stuffyou can have in moderation. If you use stuff from ListB, limit intake to one or two 8-ounce cups per day.List C is the stuff you can put as much as you want in your drink.One final point—when we say “tea,” that includes herbal teaand iced tea, but it doesn’t include all the powdered, canned, andbottled stuff that masquerades as tea. “Tea” means the little clothsack filled with herbs that you dip in a cup of hot water. That’s it.14Enjoy your hot drinks. Getting fit can be hard work! Taking a littlebreak to sip
Jan 21, 2016 · THE FIX IS DONE The key to success with the 21 Day Fix is to think inside the box. (Specifically, inside the 7 color-coded containers and Shakeology shaker cup that are probably sitting on the table in front of you right now.) For the next 21 days—and potentially beyond—you’ll be using these containers to portion and transport your meals.
Mar 21, 2019 · Pilates Fix and Total Body Cardio Fix Cardio Fix and Upper Fix Dirty 30 and Pilates Fix Yoga Fix *Flat Abs Fix and Barre Legs are part of the 21 Day Fix Ultimate Upgrade available on Beachbody On Demand. First you’ll need to cal
6. Detection of Eating Disorders 63 7. Diagnosis of Eating Disorders 73 8. Interventions at the Different Levels of Care in the Management of Eating Disorders 81 9. Treatment of Eating Disorders 91 10. Assessment of Eating Disorders 179 11. Prognosis of Eating Disorders 191 12. Legal Aspects Concerning Individuals with Eating Disorders in Spain 195
Mar 11, 2020 · NASDAQ FIX Programming Specification 3/11/2020 7 2.3.1.1 Logon/Logoff FIX Startup FIX Shutdown 4:00 a.m. ET 8:00 p.m. ET NASDAQ FIX will be up and accessible at 4:00 a.m. NASDAQ FIX will remain up and running until 8:00 p.m. Although it is not required, we suggest you log off at the end of your trading day.
Cognos Viewers: Browser Version Apple Safari 9, 10, 11, and future fix packs Apple Safari on iOS 12.x and future fix packs Google Chrome (latest release) and future fix packs Microsoft Edge 44 and future fix packs Microsoft Edge Chromium Any Version and future fix packs Microsoft Internet Explorer 11 and future fix packs
eating and may not be able to stop even if they want to. Eating habits is used as a way to cope with challenging emotions. A person with Binge Eating Disorder will often have a range of identifiable eating habits. These can include eating very quickly, eating when they are not physically hungry and continuing to eat even when they are full,
Binge Eating Disorder: Basic Criteria continued B. The binge-eating episodes are associated with 3 (or more) of the following: 1. Eating much more rapidly than normal 2. Eating until feeling uncomfortably full 3. Eating large amounts of food when not feeling physically hungry 4. Eating alone because of feeling embarrassed by how much one is .
Apr 21, 2016 · The 21 Day Fix Vegan Eating Plan is slightly lower in protein and higher in carbs than the regular 21 Day Fix Eating Plan, but that’s okay. It’s equally as healthy and the extra fiber will still give you a weight-loss advantage. A s healthy a
21 DAY FIX VEGAN EATING PLAN The 21 Day Fix Vegan Eating Plan removes all animal products from the food lists—and we've made some big changes to the red and yellow containers. Red containers are still home to complete proteins, but now they also house beans and other legumes. Yellow has been split into two groups.
