Sunday, July 20
How To | Use the 21 Day Fix Nutrition Plan For Your Whole Family
The struggle is real! All you mom's and wives out there know what I mean. You are on the healthy train but your husband and kid(s) are not interestied in taking a ride. They fight you. They complain. They hide goldfish crackers and cookies in the pantry. I get it. My husband, while not being horribly unhealthy, is not a BALANCED eater. And my son, who started out as such a good eater is now slowly developing bad habits like only wanting to eat yogurt and crackers all day every day.
As a mom and a wife (and a Beachbody coach) I WANT to be the nutrition matriarch in our household. But for so long I struggled and struggled to find a system to keep us all happy but also healthy! Then I met the 21 Day Fix!
The 21 Day Fix is a fitness program from Beachbody. But it's more than just that. It's not only incredibly effective (and SHORT!) workouts but it's also the most ingenious nutrition plan I've ever encountered! The great thing about the 21 Day Fix's nutrition plan is that it TEACHES you how to eat. I no longer need to use the little tubs because I've memorized the portion sizes. And the color coding doesn't sound like another language to me anymore, it's 2nd nature! And the other great thing about is that once YOU learn how to use it, you can implement it in your family without even having to make a big deal about it to your family members! I am a firm believer that any family with any budget can make the decision to eat healthfully and make it happen! Here is how I use the 21 Day Fix to keep my whole household on the healthy train!
The 21 Day Fix comes with these cool colored containers. And each one is assigned a food group. There's no calorie or fat or carb counting. If it fits in the container, you eat it. And you get a certain number of each color each day. This number varies by your size and weight and activity level. For example, the number of containers I get in a day is less than my husband who is much bigger than me. You can also use this system to lose weight by working at a calorie deficit OR you can use it just to stay healthy by not working at a calorie deficit!
The best way I've found to keep everything organized is using white boards on the fridge. (You could easily do this in a note on your phone too if you are away from the house all day!) Here's our white boards...
I have each of our family members listed with the servings of each color they get each day as little check boxes. As each of us eats a serving I mark it off. That way we get a clear picture of what we are consuming each day and how to plan our meals to stay balanced. These photos were taken in the middle of the day. So you can see how we can use the info on them to help us plan for our afternoon snack and dinnertime.
On my board you can see that I have 1 red serving, 1 green serving, 2 yellow servings, 2 purple servings, a blue serving, an orange serving, and an oil serving left (the little spoon at the top). Nate has similar ones left so we can plan to build our remaining meals around what servings we still need to eat.
The beauty of this is that it keeps you eating not only in portion control but also in BALANCE. My husband notoriously would eat only protein and carbs all day if I wasn't paying attention. Having this system in place helps to make sure he also gets enough fruit and veggies in.
In case you are confused... here is a breakdown of the color coded food groups...
The way that I make this work for our family is that I come up with meal ideas that I know my husband and son will like and I make them. I check off the boxes for the food groups used in each meal. (For example, for lunch today my husband had a salad with chicken and italian dressing. That counts as 1 green, 1 red, and 1 oil... I marked those off his chart!) Salad is nothing weird or diet-y. It's just a lunch like we'd have anyways, but by tracking the portion size and the servings I can make sure that he is eating balanced! It's a win/win!
- Our son is 2. So OBVIOUSLY he is not working at a calorie deficit. Also, the 21 Day Fix was not intended for kiddos so there's no guide in it on how to figure out the servings for a toddler. I did this on my own using my best judgement. I don't use the 21 Day Fix containers for him but I use the system to stay balanced in his meals. I give him age appropriate servings for each food group.
- For our son, I count Shakeology as both a green and a red serving (veggies and protein) so when he has a smoothie I mark those both off for him. That is not how I count it for us grown-ups though. Since he's 2 and it's hard to get him to eat 3 servings of fresh veggies I consider this loophole a fair allowance. ;)
- I am paleo so for my yellow containers I count almond milk (in my smoothies) and sweet potatoes/pumpkin/or yuca root. These are starchy and carby so they fit perfectly where grains would have been.
I hope this helps you feel inspired to use the 21 Day Fix not just for yourself but to keep your WHOLE FAMILY healthier! Please feel free to ask me questions on FB or contact me via email! I'd love to connect with you and help you flush out a plan for yourself and your family. And if you want to get the 21 Day Fix for yourself and even join my next online challenge group where I'd walk you through the program for a whole month, just click here and purchase the challenge pack to register! You'll not only get the whole program but you'll also get a whole month supply of Shakeology to try as well as free coaching by yours truly! xo.
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