I completed my last long run of my marathon training. I wish I could say it was a great run but it wasn't. It was a difficult run. I wasn't able to get the rest I needed going into it and I was sore and tired-body and mind. If though it was challenging, I have learned how to enjoy every run. From that run on, I have been counting my miles and realizing that with every run, I am getting so much closer to my race. I am getting so anxious. Am I ready? Will I be able to run to my expectations? What will the whole experience be like? What will I feel like when it is all over?
I will soon have answers to all of these questions and in the mean time am reminding myself on a daily basis to relax and enjoy the process.
I have 4 more runs in Colorado and then I am off to NY for 6 more runs. After tomorrow I will be in the single digits.
My one take away from this is that if you have ever thought about running a marathon, do it. If it seems impossible, even better. You will grow and learn so much and will enjoy it so much more! You really can do it and will grow beyond your expectations!

Nina Pears

What if...

Do you ever wonder what it would be like if you made a different decision when faced with a choice? I often wonder. I don't have regrets but I wonder how different it would be if I took a left turn instead of a right on this journey. For as along as I can remember, there have been choices. Many times all the options presented were good options but each option would have a led to very different outcomes. I sometimes think about what it would be like if I chose a different option.
I was reminded of this this weekend.
Ten years a go, I was faced with the decision of where I wanted to live and settle down. We weighed the pros and cons and went with our gut. We moved to Colorado and started our family. At that time, we were living in Florida. Florida was very much my home. I grew so much living in Florida and had a great support system. A big part of my life happened in Florida. I didn't have anything that was pulling me out of there. For Morgan, Colorado was home. He grew up here and always imagined himself living here. We thought about it and moved to Colorado based on an idea he had in his head. I left what was known to me for the unknown and excitement of what else there was out there.
I love Colorado and it is more home to me now than anywhere else that I have ever lived.
Going back to Florida, visiting a dear friend that I grew apart from for a bit, made we think about what it would be like if we stayed in Florida. Would her kids and my kids be best friends? Would we be family? Would we take advantage of the beach and everything that Florida has to offer like we do of Colorado? Would life be the same as it is now?
It is fun to think about what could have been or what might have been. It also makes you realize what you have now and why you are where you are now.
I loved being in Florida and visiting. I loved thinking about the past and taking it all in. But one thing I know for sure is that Colorado is home. I couldn't imagine being anywhere else. I tried imagining it but as soon as I walked back into my house, ran my neighborhood, and went about my own day, I realized that this is home and even though we could have made a different decision, we didn't. I truly think we create our lives and our homes. Florida will always have a special place in my heart but it isn't home! I plan on visiting as often as I can though!

Nina Pears

Keeping fitness and nutrition a priority through the changing seasons and holidays

I don't know about you, but the time of the year that my nutrition and fitness are at their best is during the summer. Then I hold on as long as I can and slowly slide as the seasons and weather change and through the holidays. Then after the holidays, I slowly build it back up and get to that great place in the summer and then begin the cycle all over again.
Sound familiar?
I tend to hibernate during the winter. It gets dark early at night and stays dark late in the morning. I dress in layers which makes it easy to hide my body. It is work to get bundled up to go outside and exercise. Food is comforting through the holidays and during the cold spells. Things get hectic and crazy and it is hard to find the time.
I am determined to make this year different. I have worked so hard and I want to maintain what I have worked towards. Just think what tit would be like to keep building on it instead of starting over every year.
How can we do this?
1. Meal Plan
2. Have goals leading up to each holiday and celebrate your accomplishments on the holiday not during the whole season.
3. Transform traditional recipes into healthier versions
4. Track your exercising
5. Schedule your exercise time into you busy days
6. Have at home workouts ready and available so you take the guess work and planning out of your workout
7. Have a plan or program set up for after each holiday
8. Find an accountability partner to get you through the season
9. Try new outdoor activities- snow shoe, cross country ski, down hill ski, ice skate, hike
10. sign up for a race so you have something to train for
Bonus- Buy yourself some nice new clothes to work out in and to motivate you to go out side. New boots too!

Nina Pears

MM- Holding on!

I am in the final stretch! Less than 2 weeks away. My long runs are getting harder to fit in with crazy schedules and the amount of hours that it is light. But I feel like my long runs just keep getting better and better. All of my runs have been pretty controlled. I can fit them in at the time I want them to be and can even work around the weather to make sure I am running in ideal running weather. This weekend was different. I didn't think I would get my long run in. I was trying to be okay with it but I knew I had to get it in. I found a way to fit it in but it wasn't ideal. I almost didn't do it because it wasn't my ideal time and weather. Yes, that is right. I almost went without the run because it wasn't when I wanted to do it and then the time came and the weather was not on my side. But being at the place I am at in my training, I went.
My run started off in the down pouring rain. I had 3 layers on. About 2 miles into my run, something hit me and I really started to push myself and enjoy my run more than I ever had before. Maybe it was the rain and the cold that gave me a fresh breath. Or maybe it was because I am m so close to what I have been working towards and I want to savor the last bit of it before it is gone. Sure, I can continue to run after y marathon and even train for another one but it will never be my first marathon again. It may be just as rewarding and I may learn and grow even more but it will be different.
After mile 2, I ran like it really mattered and pushed myself harder than I ever had and felt amazing. the views all around me were breath taking and I enjoyed the entire run using all of my senses to take it it. When I turned north, I ran into a fierce wind but felt so strong doing it because I really had to physically push throughout to run against it.
It was a run that I wish didn't end. I wanted to hold on to this run and this point in my training. My body wasn't tired. My mind was strong and clear. The excitement for the race is building and I felt free! I felt confident in myself. I felt strong and I felt like I could run forever. The relationship I have developed with running is one that I didn't think could happen.
I will hold onto every mile and every run for the next 3 weeks and celebrate it all running through the Buroughs of NY!

Nina Pears

Busy Mom Top Ten List

When I became a mom 9 years ago, I had no idea what I was in store for. At first it seemed like I had all the time in the world and didn't even know what to do with myself. That quickly changed as the kids multiplied and as they get older we just keep getting busier! There are days we struggle and fail but there are also days we succeed and breeze through. Every day whether it is a struggle or a breeze is a victory when you remember why you are doing it! As a busy mom, there are things you cna do to make things go easier. Here are my top 10 that I live by.
1. Plan- meals, activities, days, weeks. The more planning there is the easier it is! The better you plan, the more prepared you are.
2. Learn to let things go. It is ok if you forget something or drop the ball here or there. You are not perfect and do not have super powers and if you learn to accept this, everyone will feel better.
3. Find time for yourself- We give everything for our kids. We put them before ourselves every day. Even if it is a just a few minutes and that means waking up early or staying up late, find some time solely for yourself by yourself. This is my workout time!
4. Work as a team- work together and compromise. Everyone can do chores and have responsibilities.
5. Communicate- Talk as a family. Share the good and the bad and have a relationship where you have trust and respect for each other. It will cause less stress and anxiety!
6. Ask for help. Again, we aren't super human. It is ok to rely on others and ask for help.
7. Prioritize- Establish your top priorities and make sure you are always addressing them and learn that it is ok to let some of the other things go or to say no or later.
8. Establish Routines- Kids love routines and like to know what to expect and what is expected of them. A routine helps with this and makes days and weeks run more smoothly.
9. Have an outlet. This may be a friend, a hobby, exercise, or even therapy. Have some way to relieve the stress and relax.
10. Enjoy every bit of it! The joys and sorrows! It is hard and difficult and sometimes impossible. But always remember to enjoy it all because it is so worthwhile!

Nina Pears

21 Day FIx Mexican recipes

Mexican Salad

Ingredients:

•  1 Red of Lean Ground Turkey with Taco Seasoning
• 1 Green of Tomatoes and Peppers
• 1 Green of Lettuce
• 1 Blue of Cheese
• 1 Orange of Creamy Herb Dressing (Recipe on Page 57 of 21 Day Fix Book)

Instructions:

• Cook the turkey and add the taco seasoning at the end.
• Mix everything together!

Mexican Lasagna

Ingredients

• 1 Red and Orange Bell Pepper
• 1 Medium Onion
• 1 lb Lean Ground Turkey (I used extra lean ground venison this night.)
• 1/4 cup Southwest Seasoning (recipe from 21 Day Fix book)
• Shredded Cheese – 6 blue containers worth
• Fat Free Refried Beans – 2 Red Containers worth
• 2 Small Cans Diced Chiles
• 2 tsp Extra Virgin Olive Oil
• 12 Corn Tortillas

Directions
Dice the peppers and onions. Heat olive oil in a large skillet and add diced peppers and onions and cook until tender. Remove from the skillet and set aside.
Brown your ground meat in the skillet until almost done. Add chiles to meat and finish cooking through. Add cooked onions and peppers to meat mixture, along with southwest seasoning and 1/4 cup of water. Simmer for 10 minutes.
Spray the bottom of a 9×13 pan with cooking spray. Line the bottom of the pan with 6 tortillas. Spread with one red container of the refried beans. Spread 1/2 of the meat and vegetable mixture over the tortillas and beans.
Layer the remaining 6 tortillas on top of the meat mixture. Repeat spreading the refried beans and remaining meat and vegetable mixture.
Sprinkle 6 blue containers worth of shredded cheese evenly over the top.
Bake at 375 for 30 minutes, or until heated through and cheese is hot and bubbly.
Makes 6 Servings
Per Serving: 1 Red, 1 Yellow, 1 Green, 1 Blue

• Cheesy Chipotle Chicken and Rice
  
  1 cup uncooked rice
  2 1/4 cup chicken stock
  1 teaspoon paprika
  1/2 teaspoon chipotle powder(or adjust to desired spiciness)
  1 teaspoon garlic powder
  1/4 teaspoon cumin
  1/2 teaspoon salt
  4 tablespoons butter
  15 oz. can black beans, drained and rinsed
  1 3/4 cup corn (frozen or canned)
  1 2/3 cup cooked chicken (shredded)
  2 cloves garlic
  1/2 onion (yellow or red)
  1/2 red bell pepper
  About a cup Mexican cheese or Colby-Jack  cheese
  About 1/2 cup Sour Cream
  Cilantro
  
  Combine the Rice, chicken stock, paprika, chipotle powder, garlic powder, cumin, salt, and one tablespoon of the butter. Bring to a simmer and reduce heat to low. Cover and cook for twenty minutes. Add the remaining butter, beans, corn, chicken, garlic, onion, and red bell pepper and turn the heat to medium high. Stir constantly until the onions are tender enough for your taste. You can stir in the cheese and sour cream or just use it as a garnish. Top with cilantro if desired. 
•  
•  

  Mexican Chicken Quinoa Bake

  This is one of the easiest meals to make and everyone in my family loves it!  So simple and fast to make and it can last a few meals.  Great recipe to stretch out your meals and save some money!

  Inspired by:  http://www.willjogforfood.com/2012/01/quinoa-bake.html

  (Total Time: 45 minutes, 6 hearty servings)

  • 1 cup quinoa
  • 1 tbsp olive oil
  • 1 lb ground chicken
  • 1 onion (chopped)
  • 1 small green bell pepper (chopped)
  • 1 small red bell pepper (chopped)
  • 1-2 garlic cloves (minced or pressed)
  • 1 tsp cumin
  • 2 tsps chili powder
  • 4-6 dashes hot sauce
  • 1 can black beans (rinsed)
  • 1 16 oz container of salsa (fresh in produce section)
  • 3/4 cup cheddar cheese

  
  1. Prepare Quinoa: Rinse in a sieve under running water. Boil 1.5 cups of water in a small saucepan, add the quinoa. Turn down the heat to low, cover and simmer for 20 minutes.
  2. While quinoa is simmering, heat oil in large skillet. Add garlic, peppers, and chopped onions, cook 2 or 3 minutes.
  3. Add chicken, spices and hot sauce. You may want to add a little salt and pepper here also. Cook thoroughly, about 10 – 15 minutes.
  4. Spread quinoa in a large baking dish.
  5. Layer remaining ingredients in this order: Chicken, salsa, black beans and finally the grated cheese.
  6. Bake at 450°F for 20 minutes.
  

  

Nina Pears

Marathon Monday- Auto Pilot

If you had a conversation with me at the beginning of my marathon training 6 months ago, I would have never thought my body and mind could have gotten anywhere near the place that they are at now.
It is amazing to think back to my first "long" run when I ran 6 miles. My knees were killing me and mentally I did not know how I could do that run three more times.
Yesterday, when I did my long run, it just felt so natural. I felt like I was on auto pilot. My mind and body just know what to do and they get in a rhythm and I just go. It is am amazing feeling. It is nice to see what the body and mind are capable of. If is a great feeling to see what you have over come.
26 miles always seemed so long. Now it is something I crave and my body has become accustomed too!
4 more weeks and counting!!!!

Nina Pears

Get Them Moving

Over the last couple of weeks, I have been doing some research on the benefits of movement in education. Not only are there obvious healthy benefits of physical activity, but children also pay attention for longer periods of time, have less behavior problems, and higher achievement. I know of these obvious benefits but when  saw the statistics, I was absolutely alarmed.

Here are just a few highlighted by the CDC. 

• Childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years.^{1, 2}
• The percentage of children aged 6–11 years in the United States who were obese increased from 7% in 1980 to nearly 18% in 2012. Similarly, the percentage of adolescents aged 12–19 years who were obese increased from 5% to nearly 21% over the same period.^{1, 2}
• In 2012, more than one third of children and adolescents were overweight or obese.¹
• Overweight is defined as having excess body weight for a particular height from fat, muscle, bone, water, or a combination of these factors.³ Obesity is defined as having excess body fat.⁴
• Overweight and obesity are the result of “caloric imbalance”—too few calories expended for the amount of calories consumed—and are affected by various genetic, behavioral, and environmental factors.^5,6

I am currently on my own fitness and health journey and my 3 kids are coming along with me. Not only do I want to help myself but I want to help others including children. It is not an image thing or a mental thing. It comes down to quality of life, long term health, and overall benefits.

So what can we do for our kids?
The average child watches 4.5 hours of TV every day and has a total of 7 hours of screen time each day. Unplug! Limit the time! I know it is a great babysitter but we are hurting our kids by allowing them that much time in front of the TV. Children under 2 should not be in front of a screen and children older than 2 should be limited to 1-2 hours a day.

Get them moving. Preschoolers should have at least 3 hours of physical activity every day and school aged children should have at least an hour pf physical activity each day. This doesn't mean they need to at the gym lifting weights or even doing high intensity training. They can simply play and run around. It doesn't even need to be done at one time. The hour can be broken up into chunks throughout the day.

Our Favorite Movement Activities-
Tag
Just Dance
Dance parties
walks
bike rides
baseball
park play
basketball
hiking
soccer
catch
yard work

How to get started-
Make it a part of your day! Do it together. It is the best family time. Join sports teams. Have fun. Keep it age appropriate. Track it!

I challenge you to track your physical activity as a family this week. Do your children get at least an hour a day?

 http://www.cdc.gov/healthyyouth/obesity/facts.htm

Nina Pears

Healthy Crock Pot Recipes

With fall, comes cooler temperatures, busier schedules, and a need for comfort food. What better way to accommodate those then with crock pot meals. Crock pot meals can be super basic and save a bunch of time. You can walk in to dinner being almost ready. 
All of these recipes are clean, unprocessed and paleo.

Crock Pot Chicken  Soup

Ingredients

• 2 lb. Chicken Thighs, bone-in, skin removed(about 5 thighs)
• ½ T. Coarse Salt(sea salt or Real salt is preferable)
• ¼ t. Pepper
• 2 sprigs Fresh Thyme
• 2 Garlic Cloves, minced
• 5 C. Water or Chicken Broth
• 2 T. Chicken Base(if using water instead of chicken broth)
• 1 lb. Carrots, peeled, sliced in half lengthwise and cut into ¼" slices
• 1 Yellow Onion, diced
• ½ bunch Kale(about 4 C. packed) stems removed, chopped into bite sized
• pieces
• ½ T. Fresh Thyme, chopped
• Additional Salt and Pepper, to taste

Instructions

1. Place the chicken thighs in the base of a crock pot. Sprinkle the salt and pepper over the chicken.
2. Place the thyme sprigs and minced garlic on top of the chicken.
3. Pour the water(or chicken broth) into the crock pot. Add the chicken base, if using.
4. Cook the chicken on high for 4 hours.
5. After 4 hours the chicken should be "fall off the bone" tender. Remove the chicken from the crock pot and place in a bowl. Remove the thyme sprigs and discard.
6. At this point, if you desire, you can strain the broth in the crock pot through a fine mesh sieve(if you want a broth free from any debris left from the chicken). Add the broth back to the crock pot after straining.
7. Turn heat back to high.
8. Separate the chicken from the bones. Lightly shred the chicken. Discard any cartilage. Add the bones back to the soup and cover and refrigerate the chicken.
9. Add the carrots, onions, and chopped thyme to the broth and cook on high for 2 hours.
10. In the last ½ hour of cooking, add the kale to the soup.
11. After 2 hours the carrots should be soft and tender, along with the kale.
12. Remove the bones from the soup and discard.
13. Check the seasonings and add more salt or pepper as necessary.
14. Add the chicken to the soup and allow to reheat for about 10 minutes. Do not stir too much or the chicken will become over-shredded.
15. Serve.

Crock Pot Pot Roast

Ingredients

• 2-3 Lb Chuck Roast
• 5 Potatoes cut into chunks
• 1 Onion cut into chunks
• 4 Carrots (optional)
• 2 Cups Beef Stock or Broth
• 2 Cups of Water
• ½ tsp Garlic Powder
• ½ tsp Onion Powder
• ½ tsp Italian Seasoning
• ¼ tsp Salt and Pepper to taste

Instructions

1. First cut all of the potatoes and onions into large chunks. Using large chunks (about 2 inches square) makes sure they don’t turn to mush in the crock pot.
2. First add the Roast to the crock pot, then the potatoes and onions and carrots (if used).
3. Then add the seasonings over top
4. Next add the beef stock. The roast should be covered in liquid so add water until it is covered.
5. Depending on your crock pot and how fast it cooks will depend on the time. Mine is pretty hot so it took about 5 hours on high. You will know it is done when you put a fork in it and it just falls apart.
6. Once it is done remove the roast, potatoes, onions, and carrots from the crock pot and enjoy.
7. You can use the juice over your roast or you can make a gravy by putting it on the stove and bringing to a boil while whisking in flour to the desired texture.

Turkey Chili
Ingredients:

•  2 medium onions, minced
• 4 medium carrots, chopped 
• 1 medium bell pepper, stemmed, seeded, and cut into ½-inch pieces 
• 6 medium garlic cloves, minced (2 Tbsp) 
• ¼ cup chili powder 
• 1 Tbsp ground cumin 
• 1 tsp dried oregano 
• 1 Tbsp olive oil 
• 1 ½ tsp salt, divided 
• 2 lbs 93 percent lean ground turkey 
• 2 15oz cans red kidney beans, drained and rinsed (or sometimes I use Cannellini beans)
• 1 14.5oz can diced tomatoes 
• 1 15oz can tomato sauce 
• 1 28oz can crushed tomatoes 
• 2 cups low-sodium chicken broth 
• 1 bag fresh spinach 

Optional: (if you like it hot. You know me, I'm super wimpy so I leave these out!)

• ½-1 tsp red pepper flakes 
• ¼ - ½ tsp cayenne 

Slow Cooker Directions: Brown the ground turkey and toss it in the crockpot with all the other ingredients except the spinach (you can omit the Tbsp of olive oil). Cover and cook on high 4-6 hours or on low 8-10 hours. An hour before serving, stir in the bag of spinach, cover, and continue cooking. 

Clean Crock Pot Chicken Tortilla Soup

Ingredients:

1 tsp ground cumin

1/2 tsp sea salt

2 cups chopped white or Vidalia onion

1 tsp oregano

4 cloves garlic, minced

2 medium green bell peppers, minced

4 14.5 oz cans of organic diced tomatoes with chiles (Can substitute fresh tomatoes with chiles if preferred)

8 cups organic, low-sodium chicken broth

2 cups frozen corn

2 lbs uncooked boneless skinless chicken breasts

Directions:

1. In a large slow cooker, combine all ingredients, stirring to ensure ingredients are mixed and well distributed.

2. Heat on low for 8 hours or on high for 4 hours.

3. Shred chicken and serve warm.

White Bean Soup

Ingredients:
1 medium yellow onion, chopped
1 large carrot, chopped
1 small tomato, chopped
1 pound dried white beans (I used navy beans)
8 cups water (give or take one cup depending how thick or thin you like your soup)
2 bay leaves
1 tsp. cumin powder
1 tsp. sweet paprika
1 Tbsp. tomato paste
2-3 Tbsp. olive oil
2 fresh garlic cloves- minced
Salt and pepper, to taste
Italian parsley or fresh dill for garnish
 
Direction:
Heat oil in a frying pan over medium heat; add the onion, carrots and garlic; sauté until all the vegetables are tender, about 3-5 minutes.
Add tomatoes, ground cumin, bay leaves, paprika and tomato paste. Mix well until all the flavors are combined.
To the crock pot/slow cooker add washed beans, sautéed vegetables and 7-8 cups of water. Season with salt and pepper and mix well.
Set timer for 4 hours on high or 8 hours on low.
After it’s done, check the seasoning and adjust as desired.
Scoop the soup into bowls. Serve with chopped parsley, fresh dill and red pepper flakes.

Nina Pears

21 day fix and what goes in the containers

21 day fix and what goes in the containers

  When you decide to do the 21 Day Fix, one of the first things you will do is figure out your caloric intake and then figure out how many of each container you can have each day. When I did it, I was in the bottom category and freaked out because I did  not think I could survive with only eating that. Morgan was in the top category. Neither one of us could eat all of our boxes and our eating changed from eating meals to eating every two hours. With the 21 Day Fix, you will get a booklet that explains what goes into each box. I also have it outlined here for you. If you are out and about and don't have your book with you, you can look it up on here. My tip for you as you begin your meal planning and think about shopping is to stock up on veggies. You will be abel to eat the most amount of veggies and they will become your go to snack.

Green containers

• kale cooked or raw
• collard greens cooked or raw
• spinach
• Brussels sprouts chopped or 5 medium
• broccoli
• asparagus
• beets
• tomatoes
• squash summer
• winter squash
• string beans
• peppers sweet sliced
• carrots sliced or10 medium
• cauliflower
• artichoke
• eggplant
• okra
• jicama
• snow peas
• cabbage
• cucumbers
• celery
• lettuce
• mushrooms
• radishes
• onions chopped
• sprouts

Purple containers

• raspberries
• blueberries
• blackberries
• strawberries
• watermelon
• cantaloupe
• oranges 1 medium
• tangerine 2 small
• apple small
• apricots
• grapefruit
• cherries
• grapes
• kiwifruit
• mango
• peach
• nectarine
• pear
• pineapple
• banana
• papaya
• figs
• honeydew

Red containers

• Sardines fresh or canned in water 7 medium
• boneless skinless chicken or turkey breast
• lean ground chicken or turkey (93% lean)
• fish fresh water (catfish,tilapia, trout) cooked till it flakes
• game-buffalo (bison,ostrich, venison) cooked and diced
• Game-lean ground (95% lean) cooked and diced
• eggs, 2 large
• greek yogurt, plain 1%
• yogurt, plain, 2%
• shellfish (shrimp, crab, lobster) cooked
• clams, canned, drained
• red meat, extra lean, cooked, diced
• lean ground red meat (95%) cooked
• shakeology 1scoop
• tempeh
• tofu, firm
• pork tenderloin, diced,cooked
• tuna, canned in water, drained
• turkey slices, low sodium, fat free, 6 slices
• ham slices, low sodium, fat free, 6 slices
• ricotta cheese, light
• cottage cheese, 2%
• protein powder (whey, hemp, rice, pea) 1 1/2 scoops
• veggie burger 1 medium patty
• turkey bacon (reduced fat) 4 slices

Yellow Containers

• sweet potatoes
• yams
• quinoa, cooked
• beans (kidney, black, garbanzo, white, lima, etc) cooked and drained
• lentils, cooked and drained
• edamame, shelled
• peas
• refried beans, nonfat
• brown rice, cooked
• wild rice, cooked
• potato, mashed or 1/2 of medium
• corn on the cob 1 ear
• amaranth, cooked
• millet, cooked
• buckwheat, cooked
• barley cooked
• bulgur, cooked
• oatmeal, steel cut, cooked
• oatmeal, rolled, cooked
• pasta, whole grain, cooked
• couscous, whole wheat, cooked
• crackers, whole grain, 8 small crackers
• cereal, whole grain, low sugar
• bread, whole-grain, 1 slice
• pita bread, whole wheat, 1 small
• waffles, whole grain, 1 waffle
• pancakes, whole grain, 1 small
• English muffin, whole-grain, 1/2 muffin
• bagel, whole grain, 1/2 small 3 inch
• tortilla, whole wheat, 1 small 6 inch
• tortilla, corn, 2 small 6 inch

Blue containers

• avocado, mashed or 1/4 medium
• 12 raw almonds
• 8 whole raw cashews
• 14 peanuts, whole raw
• 20 pistachios whole raw
• 10 pecan half raw
• 8 walnuts halves raw
• hummus
• coconut milk, canned
• feta cheese, crumble
• goat cheese crumble
• mozzarella low sodium shredded
• cheddar shredded
• provolone shredded
• Monterey jack shredded
• parmesan shredded

Orange containers

• pumpkin seeds raw
• sunflower seeds raw
• sesame seeds raw
• flaxseed ground
• olives, 10 medium
• peanuts
• coconut unsweetened shredded
• 21 day fix dressings

Teaspoons

• extra-virgin olive oil
• extra-virgin coconut oil
• flaxseed oil
• walnut oil
• pumpkin seed oil
• nut butters (peanut, almond, cashew, etc,)
• seed butters (pumpkin, sunflower, sesame, tahini)

Here are great tally sheets to print out and mark off of each day.I highly encourage you to actually track and use the containers. It is much different to eye ball the portion rather than actually measure it out. I plan a week ahead for all of my snacks and lunches. They are all sorted and bagged up to just grab. I find if you take the thought and work out of it every morning, it is much easier to stay consistent!

Nina Pears