You’ve been asking for it so here it is! The most frequently asked questions when it comes to the 21 Day Fix. Generally speaking, most of my challengers start with this program. Why? It’s the complete package: simple workouts + simple nutrition = results. You can’t go wrong and it’s my go-to program and the way I have naturally come to eat. I’ve tried my best to answer most of the questions that I get but often they aren’t so cut and dry. Autumn Calabrese also has a great Q & A section on her You Tube channel to check out.
What is PB2 & how do I count it?
PB2 is powdered peanut butter, made by squeezing natural oils out of the peanut and then dehydrating what’s left, yielding a powder in which 90% of the fat is removed from the peanut. Personally, I stay away from this stuff because it has added sugar, it’s not organic and it is most definitely not a whole real food. That said, count it the same way you would a teaspoon of peanut butter. Here is Autumn’s answer.
Can I eat Quest Bars?
Is it on the list of foods you can eat? Nope. At least for your first round of the Fix, steer clear of these. While they are promoted as a protein bar, it’s not an ideal protein source. They are not bad in a pinch but keep your consumption of these to “every once in a while” and count them as a yellow treat. Here is Autumn’s answer.
What about Kind Bars?
I’ll be honest, I keep these in my purse for emergency snacks. Not loaded with junk, they are a good “on the go” option. Count them as a blue and a teaspoon. Here is Autumn’s take on them.
Can I do this program while pregnant?
As always, check with your doctor before starting any new exercise program. If you have been working out prior to becoming pregnant, there shouldn’t be an issue doing these workouts and modifying as necessary. The meal plan advocates simple, whole foods which is advised for everyone regardless of being pregnant!
Can I follow the meal plan while nursing?
Again, check with your doctor first but by adding 500 extra calories to your calorie base, you should be good to go. Here is Autumn’s answer to this.
Why are peanuts a blue AND an orange?
Good question! It all comes down the quantity. Here is Autumn’s answer.
How do you stick to a healthy eating plan while feeding the rest of the family?
I love this question! Why would you feed your family unhealthy food while you feed yourself healthy food? Make substitutions. If your kids won’t eat zucchini noodles with their meatballs, make some whole wheat noodles. There may be a few extra steps in there making alterations but teaching your family how to eat well is IMPORTANT. You are setting your kids up with a lifetime of healthy eating habits. My kids have never been to McDonalds. Do I expect that to last forever? No. But as long as they are with me, they won’t eat there. Why? If I wouldn’t eat it, why would I feed it to them?! Autumn nails it with this response.
Do I count Ezekiel bread differently?
Nope. Bread is bread. I slice = 1 yellow as per Autumn!
How do I count egg whites?
Personally, I think you should eat the whole egg but if you would like to stick to just the whites, 8 large whites = 1 red.
What about popcorn?
3 cups of popped corn = one yellow. You are getting some bang for your buck with that one! Now that does NOT mean movie theatre popcorn. You know what is in that stuff?! Do yourself a favor and make some to take with you to the theater. Here are some great popcorn recipes!
Pasta sauce: is it a green or a purple?
Look at the label. Is there sugar in it? It’s a purple. Is it homemade with no added sugar? It’s a green. Here is Autumn’s response.
But I am STARVING!!!
Initially, you may feel hungry if you are used to larger portions. Makes sense, right? But if you are still feeling the hunger pangs after a few days on the program, perhaps you need to reevaluate your activity level. Are you doing more than the 30 minute workouts? Running around chasing after small children? Long days on your feet? More exercise isn’t always better and the meal plan is made for a certain level of activity. You may need to check out your calorie bracket again and recalculate. See page 76 of your guide to do this. The same goes for if you can’t finish all of your containers. Here is Autumn’s response.
Can I use sweeteners?
I am going to give a flat out NO for plain white sugar, artificial sweeteners, Italian syrups (you coffee drinkers!) & non-dairy creamer. It’s not real food. Honey, molasses, maple syrup, agave and stevia are ok in moderation. That means 1-2 teaspoons a day. See page 15 of your Nutrition Guide for details.
What’s the story with almond milk?
This gets a little confusing. It’s preferred that you don’t drink your calories but Autumn shares that she will personally use up to 4 oz of unsweetened almond or coconut milk and does not count it as a container. That means one time a day folks – if you are using this amount more than that, then yes, you need to count it towards your yellows. This is a win for all your Shakeology lovers out there who like it a little creamier!
I don’t do dairy. What about coconut milk yogurt?
It should be counted as a yellow not a red since it has no protein in it and 12g of carbohydrates.
How do I count meals like casseroles where everything is cooked in one pot?
I get this question A LOT. Unfortunately isn’t so cut and dry and while it’s not an exact science, I count everything that goes into a recipe and then just divide into equal portion sizes at the end. If a recipe serves 6, divide the total number of containers by 6. Makes sense, right?
How often should I add the 10-Minute Ab routine to my workouts?
Abs are a tough muscle to exhaust! Daily is fine but at the very least, 3-4x/week to see results.
Should I change my calorie bracket if I miss my workouts?
Good question! If it’s a day here and there, don’t worry about it. Eat from the tops of the lists and you are good to go. Chances are that you are not sedentary all day and are still burning some calories doing your daily run-around. Here is Autumn’s answer.
I’ve hit a plateau, now what?!
Just know that this WILL happen and when it does, stop and take a look at your daily nutrition and fitness. Where can you tighten it up? Are you eating from the tops of the food lists? Are you upping your weights when what you are using becomes to easy? Do you need a new exercise routine to shock your body from routine?
And there you go! If you have more questions, let me know and I will find an answer for you!