30 Day Elimination Plan - Week 1 Review

Vegan Vanilla Shakeology everyday!

Week one. No cheats. Down 6 pounds.

Realizations:
If I actually nourish my body with wholesome food and cut out sugar completely- it takes me about 4 days to feel normal. Detox is real. Sugar addiction is real.

Seems like there is something to be said about what we fuel ourselves with... how it almost masks what we really need. Sugar has been a total mask. Drink it, eat it, spike of energy- crash.

I am sleeping well. But craving more of it. So each night I’ve allowed myself about 8 hours. I need this and ya know what- I’m gonna give myself the grace of it.

But then I got to thinking when advertisers talk about these amazing quick fix solutions about having more energy and getting great sleep... umm this actually the same solution. But like legit natural. No mask.
The 30 Day Elimination Plan program:

• Intermittent fasting - I eat all my food from 11 am and finish eating by 7 pm 
• Self care - 8 hours of sleep, speaking kind words to myself, reading The Goddess Revolution: Make Peace with Food, Love Your Body and Reclaim Your Life
• Eliminate inflammatory foods 
• New workouts live with Autumn Calabrese, creator of the 21 Day Fix

Sunday (day 1)
My knees are in a lot of pain, and I am limping, barely able to walk. This is frustrating, because I've been to many doctors and practitioners and no one has been able to diagnose the problem, or even have a hypothesis about the cause.

So, I took today as a rest day.

I am excited for this new program, so I spent the day meal planning and prepping. I read the first two chapters of the Goddess Revolution, a book about learning how to really love your body, and break your addictive habits with food. While I already love my body, no matter what the number is on the scale, I realize I've been carrying these extra pounds and just don't FEEL good - I feel physically weighed down.

There's a difference. I don't hate my body. It's a beautiful, strong, healthy being. But because my clothes have been tight, and my knees are in pain, I've felt uncomfortable.

And while I eat healthy, I haven't been able to adhere to a meal plan for more than three days without a cheat

Time to change.

At 9 pm was a live video face time call with Beachbody nutritionist Melissa McAllister. She talked about intermittent fasting, which I've tried before. However, she also talked about eliminating inflammatory foods for 30 days.

After listening to her, I tweaked my meal plan to eliminate my daily sweet potato, and replace it with avocado. Sweet potatoes aren't inflammatory themselves, however, too much natural glucose could cause inflammation. So, I reduced my carbohydrates, which are converted into glucose in the body, and upped my healthy fats.

Monday (day 2)

Microgreens Salad

Slayed my workout at noon, but because of my knees, which are sore and stiff, I modified any leg movements. Autumn is doing live workouts on the West Coast, and begins at noon EST. Today, this fit in my schedule, and I LOVED the Core workout. Different moves, new and fresh, kept me motivated. I have a bit of workout ADD, because I love new workout moves!

Slayed my water, my nutrition; I'm excited and motivated for this plan. I haven't been able to go 3 days without a cheat, or diving into a bag of popcorn, so I'm ready!

I started eating at 11 am and finished all food by 7 pm.

This was what I ate:

Turkey Bolognese over Spaghetti Squash

Upon waking: 25 ounces of water. Energize before my workout.

• Breakfast: 2 eggs, 2 large handfuls of spinach, 1/2 an avocado
• Lunch: Lettuce, pea shoots, 3 cherry tomatoes, 4 slices of red pepper, shred carrots, cucumber, 1/4 cup pumpkin seeds, 1/2 avocado, 2 tsp evoo
• Vanilla Shakeology with almond milk and 1/3 banana for "dessert"
• Dinner: Spaghetti Squash, spinach, red container of ground turkey, purple container of tomato sauce

Mexi-Chicken Spag Squash

Tuesday (day 3)
Down a pound, but my knees are still sore, and stiff. Cardio workout was amazing, and I love using the slides and bands! Stuck to my water and nutrition.
Today's menu:

• Upon waking: 25 ounces of water. Energize before my workout.
• Breakfast: 2 eggs, 2 large handfuls of spinach, 1/2 an avocado
• Lunch: Lettuce, pea shoots, 3 cherry tomatoes, 4 slices of red pepper, shred carrots, cucumber, 1/4 cup pumpkin seeds, 1/2 avocado, 2 tsp evoo
• Vanilla Shakeology with almond milk and 1/3 banana for "dessert"
• Dinner: Spaghetti squash with spinach and Mexican spiced chicken.

Microgreens salad with pumpkin seeds

Wednesday (Day 4)
A bit grumpy today, and tired. Guess I'm feeling the effects of no sugar!

With today's schedule, I barely had a moment to breathe. I woke up at 5:15 am to go teach Bootcamp, came home and got everyone out the door for dinner. Then I did my own workout. Couldn't do it at noon with Autumn, because I have to hold office hours for students, so I did 21 Day Fix Extreme Upper Fix, and my arms felt like jello!

After my workout, returned to the gym to personal train a client, ran home, changed and went to campus for office hours and teach my two classes. Came back home at 4 pm to quickly eat my lunch, and then went to pick up the kids from after school activities. Brought them home, another quick change to go to my husband's formal work dinner!!

The dinner started with a salad (yeah). Then, I ordered Salmon, which came with a pumpkin cream risotto. I ate the salmon, but this pumpkin loving girl took one small taste of the delicious pumpkin cream risotto and left the rest! I will NOT crack!

Then dessert came: creme brûlée! I am determined - yes, I had one taste, and that was it! Today was a WIN!

Today's menu:

• Upon waking: 25 ounces of water. Energize before my workout.
• Breakfast: 2 eggs, 2 large handfuls of spinach, 1/2 an avocado
• Lunch: Lettuce, pea shoots, 3 cherry tomatoes, 4 slices of red pepper, shred carrots, cucumber, 1/4 cup pumpkin seeds, 1/2 avocado, 2 tsp evoo
• Vanilla Shakeology with almond milk and 1/3 banana for "dessert"
• Dinner: see above

Booty Workout

Thursday (Day 5)
Down 5 pounds!!!! Incredible! Feeling great!

The workout was great! It was a booty workout, and I was worried it would be too challenging for my knees. They are feeling much better. But the workout used the sliders and the bands, new fresh exercises, with no impact and no strain on the knees!!

Beef and Broccoli

It was another day with a crazy schedule, one thing after the other. At one point, I came home, and I thought about opening a bag of popcorn, but I knew if I did, I wouldn't stop. I had pre-made my salad for when I got home, sat down and ate it, drank my shake and lots of water. Then I distracted myself, and got back to the busy schedule.

Today's menu:

• Upon waking: 25 ounces of water. Energize before my workout.
• Breakfast: 2 eggs, 2 large handfuls of spinach, 1/2 an avocado
• Lunch: Lettuce, pea shoots, 3 cherry tomatoes, 4 slices of red pepper, shred carrots, cucumber, 1/4 cup pumpkin seeds, 1/2 avocado, 2 tsp evoo
• Vanilla Shakeology with almond milk and 1/3 banana for "dessert"
• Dinner: Beef and Broccoli with turmeric, black pepper, Everything But The Bagel seasoning, coconut aminos and sesame oil

Friday (day 6)
Down 6 pounds!
Exhausted today, because of the previous two days. Feeling hungry and grumpy, but lighter! The waist of my pants is not tight! The waistband of my underwear is not digging into my hips! My knees are less swollen.

But I'm hungry. By dinner, I looked at my salad and was a little annoyed - this was all the food I had left for the day! For dinner, my husband and my sons ordered pizza. I had my salad - ugh. Was tired. Tired of salad, tired of this plan already....but I stopped and took a breath. I didn't get enough sleep the night before, yes, I was TIRED. That's all. But after I ate my salad, my son's four pizza crusts were on his plate, and I reached over and ate one!

Oh, sweet, delicious, chewy carbohydrate!! It tasted so good.....But then I stopped myself. This is how I had gotten out of control. I was not going to let pizza crust ruin my good feeling.

Today's menu:

• Upon waking: 25 ounces of water. Energize before my workout.
• Breakfast: 2 eggs, 2 large handfuls of spinach, 1/2 an avocado
• Lunch: Lettuce, pea shoots, 3 cherry tomatoes, 4 slices of red pepper, shred carrots, cucumber, 1/4 cup pumpkin seeds, 1/2 avocado, 2 tsp evoo
• Vanilla Shakeology with almond milk and 1/3 banana for "dessert"
• Dinner: Salad with ground beef, evoo, turmeric, salt and pepper.

Saturday (day 7)

Pumpkin Protein PancakesDown 7 pounds. 

Down 7 pounds.
I know I'm losing so quickly, because I'm losing water and bloat that my body had been retaining. I slept 10 hours last night, and I'm feeling amazing! YES more energy, YES happier, YES less pain in my knees!

Live workouts with Autumn are only Monday-Friday, so today I completed a 30 minute functional core workout, and walked for 45 minutes on the treadmill, as it is 20 degrees out today!
Relaxed and spent time with my family.
Today's menu:
Upon waking: 25 ounces of water. Energize before my workout.
Breakfast: pumpkin protein pancakes - SO GOOD!
Lunch: Vanilla Shakeology with almond milk and 1/3 banana for "dessert"
Dinner: Spinach and onion frittata, salad

This week I practiced what I preach to all my clients.
I gave my body loving foods, I gave my body loving movement, I gave my body sleep, and I gave my body love.

So maybe this is kinda my gut check: "Vanessa- if you want to love your job and do your job amazingly- dude take care of you first."
Like duh, Vanessa.
I've legit fallen in love with it all over again!

Thanks for all your love and support this week! Let's go Week 2!!

To join my exclusive Fit Club where we will use these same principles, or to get more info, please fill out the form below. In my Fit Clubs, we will hold each other accountable, and take care of our own wellness!!

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0

What's the difference between the 21 Day Fix and 21 Day Fix Extreme?

Haven't yet experienced the 21 Day Fix or 21 Day Fix Extreme? With the ability to lose 10-15 pounds in three weeks without starving makes these programs popular, how do you know which one is right for you?

This month the programs are on sale for $10 with a purchase of Shakeology!

Each program includes:

• Two DVDs with seven thirty minute workouts, and a free bonus DVD
• Nutrition Guide with seven portion control containers
• Workout Calendar
• 3-Day Quick Fix
• Eating Plan
• Shaker Cup
• 24/7 Online Support

The Challenge Pack contains all of the above, PLUS a 30-day supply of Shakeology (flavors of your choice)!

What’s the difference between the two?
21 Day Fix is THE fitness and nutrition program to help you lose up to 15 pounds in 21 days. Each workout is approximately 30 minutes a day, 7 days a week. The unique nutrition plan uses specifically portioned food storage containers that eliminate the guesswork from portion control - no weighing, measuring, or counting calories, carbs or points. If it fits in the container, you can eat it. And you'll lose weight. Both programs are based on easy-to-follow workout moves and simple portion control.

21 Day Fix EXTREME is a step up in intensity from 21 Day Fix.

Who are the programs for?

• 21 Day Fix - Everyone can do 21 Day Fix and get great results. Each workout has a modifier to show easier moves, and the moves can also be made more challenging. The test groups included fit people as well as people with 100+ pounds to lose, to be sure that anyone could be successful with this program.

• 21 Day Fix EXTREME is ideal for anyone with an athletic background, or for those with a dramatic short-term weight loss deadline--such as an upcoming vacation, photo shoot, or other big event. It's an excellent next step for 21 Day Fix graduates ready for a new challenge or graduates of other extreme programs like P90X, Insanity, and FOCUS T25. Fix EXTREME is also great for those who don't have much weight to lose, but want to get shredded and see abs; those with a "no BS" attitude toward workouts and nutrition; or anyone who doesn't want to count calories, weigh their food, or follow complicated recipes.

Workouts:

• 21 Day Fix: A total body fitness program. Each day has a different workout to make seven 30 minute workouts in one week. Each exercise has a modifier which makes these workouts perfect for those with any fitness ability.

• 21 Day Fix EXTREME is exactly like it sounds. It’s more intense. The workouts feature more variety and added resistance (even to Plyo). It’s just a heck of a lot tougher, and there’s still a modifier for every move. Fix EXTREME still uses simple boot camp style workouts for 30 minutes a day, 7 days a week, but at much higher intensity: most moves are weighted; breaks are shorter; there are more options to add intensity; and even the modified moves are more challenging. There’s a ton of resistance training in 21 Day Fix Extreme. 

Nutrition:

• 21 Day Fix: The 21 Day Fix nutrition plan is one of the easiest on the market. Since you eat
  
  everything in moderation – nothing is off-limits! Ingredients for your meals are easy to buy, a breeze to prepare and a joy to eat. Best of all, you can have Shakeology, since it counts as a protein. The 21 Day Fix portioned containers are measured out for the correct portions, so you don’t have to count calories. Simply put the food in the containers, that are easy to carry around when you’re on-the-go. For your convenience, they are dishwasher and microwave safe! Breast feeding? Vegetarian? Vegan? You can modify your meals to suit your needs, using the directions provided in the materials. Enjoy a treat a couple of times a week – as long as you don’t gorge yourself! Here is a sample of the 21 Day Fix meal plan.

• 21 Day Fix EXTREME: 21 Day Fix EXTREME takes the proven fitness and nutrition approach of the original to the next level with cleaner eating. Fix EXTREME's nutrition plan still uses simple portion control, but this time the eating is 100% clean: treats like wine or chocolate are no longer allowed; many less nutritious food options have been removed; there are new clean recipes; and Autumn's personal "Countdown to Competition" plan, designed to get anyone in competition-level shape in just 21 days, is a new option. Here is an example of the 21 Day Fix Extreme Meal Plan.

21 Day Fix & 21 Day Fix Extreme Program overviews

Follow your 30 minutes of fun workouts daily for best results. You will need a resistance band and dumbbells – 5 lbs and 10 lbs if you’re a beginner.

21 Day Fix is ideal for everyone from beginner-levels up, while 21 Day Fix Extreme is perfect for anyone who wants faster results and a more intense workout. The meal plans are simple and flexible and the workouts have modifiers, making it easy, even for obese individuals or beginners. However, it is also challenging enough for people of intermediate fitness levels. Men and women alike can benefit from the 21 Day Fix & 21 Day Fix Extreme programs.

Learn more about the 21 Day Fix here: https://www.youtube.com/watch?v=O_5g5rh1ezY

More info on 21 Day Fix EXTREME here: https://www.youtube.com/watch?v=Xg4aka-hwps

Interested in learning more, getting more information, or want help with your fitness and nutrition?

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1

SUCK IT UP so you don't have to SUCK IT IN

Are you ready for the beach or the pool? I know I want to feel confident in my bathing suit, instead of having to wear my cover up, or shorts over my suit.

I was tired of constantly having to figure out which outfit made me look "skinny" or feeling like my shorts and t-shirts were too tight. I was tired of sucking in my stomach to button my pants.

Enter 21 Day Fix and 21 Day Fix Extreme: two of my favorite programs! I sucked it up and changed my lifestyle, worked out for 30 minutes a day, and focused on my nutrition.

AND, I love food! I CAN NOT AND WILL NOT DIET. I love food and our bodies NEED quite a bit of food to function properly. These programs focus on healthy food choices, and a flexible lifestyle. There are recipes for brownies, cookies, and I was able to have a glass of wine or some chocolate chips once in a while! No one wants to feel deprived.

I've had INCREDIBLE results with both of the programs. They not only helped me tone up but they have taught me how to eat healthy without all of the complications of counting calories, trying to figure how portion sizes, and changed my lifestyle, and my family's lifestyle. No more sucking in my stomach!

I'm taking on 10 new clients. This will be a focus first on nutrition accountability group.
I'm going to get tough, because it's time for me to get serious, increase my workout intensity, and get back to basics with my portion sizes!

This group is PERFECT FOR SUMMER because:

• The recipes are super easy for your summer grilling pleasure.
• The recipes are light, quick and easy to follow.
• It's perfect for summer because, well, who doesn't want to feel confident in the fewer amount of clothes summer requires (and swim suits)??

So, I would like to introduce you to the EASIEST meal plan that is made for people
- on the go,
- with travel or vacation plans
- getting ready for summer
- who are READY TO CHANGE, but not sure how.

How does it work?
1. You make me your coach by going to my Beachbody site and creating a free profile which makes me your COACH!

2. You purchase the 21 Day Fix challenge pack, 21 Day Fix Extreme challenge pack, or either of the kick start challenge packs of these programs, all on sale right now.

3. You are required to replace Shakeology with 1 meal each day for the very best results. My goal is to teach you how to plan and prepare the other meals of the day so that you get the results you are looking for. At the end of the 30 days the choice is yours to continue with Shakeology or not!

4. You must check in daily to the private online group to rate your day, be accountable and engage in the group discussion of the day.

What you can expect from me is meal planning help, choosing the foods you like, or that you require (works with any diet that is vegetarian, gluten-free, or dairy free), support, accountability, tips on how to eat while on vacation or summer travel, suggestions and advice on how to prevent emotional eating, and lots of inspiration and motivation.

So, are you up for the challenge?
Limited 10 spots!
Will fill up fast!
Please fill out the application below if you would like to secure your spot in the SUCK IT UP instead of SUCK IT IN group.


That's it! You get to workout in your own home (only 30 minute workouts), but be connected to me 24/7 for support, fitness, recipes, nutrition and tips!

Interested in one of my 10 spots available?!

Fill out my online form to reserve your spot.

3

Shrimp Scampi

My son loves shrimp. We eat it almost once a week. His favorite is this scampi recipe or just topped with pesto. Sometimes it's expensive at the grocery store, but I've found it frozen at Trader Joe's and it's affordable. 

I serve it over brown rice, quinoa, or if I've had my carbs (Fixers: yellow containers for the day), I serve it over zoodles or roasted spaghetti squash.

21 Day Fix Container Equivalents:

1 RED

1 TSP

INGREDIENTS

• 1 pound shrimp, tails-on, uncooked
• 1 Tbsp. extra-virgin coconut oil
• 6 cloves garlic, finely minced
• 1/2 C. fresh parsley, minced
• zest of one lemon (about 1 Tbsp.)
• juice of one lemon (about 2 Tbsp.)
• 1/2 tsp. crushed red pepper flakes (I omit this when I make it for my family, and just use it on my husband's and my plates.
• salt and pepper to taste

INSTRUCTIONS

1. Melt coconut oil in a skillet on medium heat.

2. Add garlic and sauté for about 1-2 minutes.

3. Add shrimp and cook until pinkish/red and a little translucent (I like them cooked more, so cook to your preference).

4. Take off burner and add lemon zest, juice, and let sit for about 3 minutes.

5. Top with salt, pepper, and parsley.

If you’re looking for some new recipe ideas, or meal planning tips or maybe just some accountability to stay ON TRACK especially when times get tough – then join my next online Health & Fitness accountability group! My next group is now forming and I am looking for more women who would benefit from the support network and accountability of achieving their goals TOGETHER! Fill out the form below to reserve your spot.

There’s Power in Numbers

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2

Banana Oat Pancakes - FIXATE style

I remember going to listen to Tony Horton (creator of P90X and it's iterations) speak, and he said: "I used to eat pancakes for breakfast. That's butter, sugar, flour, and eggs. I might have well been eating birthday cake, as it has the same ingredients!"

I've always tried to eat healthy, but I realized this was true. Pancakes had the same ingredients as birthday cake!  Time to find a healthier version.

These from the FIXATE cookbook are delicious and healthy, and the real test came when my husband (a true buttermilk pancake lover) and my kids tried them. They finished the entire batch; I tripled the recipe.

Autumn Calabrese, the creator of 21 Day Fix and 21 Day Fix Extreme, wrote a cookbook called FIXATE. The greatest feature of this cookbook: It gives the container equivalents for each recipe!
Thank you Autumn Calabrese for providing me with a healthy alternative to cake!

Container Equivalents:
1 yellow
1/2 purple

Makes 8 pancakes, 2 per serving.

INGREDIENTS

1 cup unsweetened almond milk
2 large eggs
1 large ripe banana
1 tsp. pure vanilla extract
1 tsp. baking powder, gluten-free
1/2 tsp. ground cinnamon (we love cinnamon, so I used 1 tsp.)
dash sea salt or Himalayan salt
2 cups old fashioned, gluten free, rolled oats
1/2 tsp. extra-virgin, organic coconut oil
3 cups fresh mixed berries (I made three batches, and used blueberries for one, then 1/2 cup mini chocolate chips for the next batch, and plain for the final batch to please the 3 tastes in my house).

DIRECTIONS

1. place almond milk, eggs, banana, extract, baking powder, cinnamon, salt, and oats in a blender. Blend until smooth.
2. Heat oil in nonstick skillet over medium-low heat.
3. Pour 1/4 cup batter onto the skilled; cook for 2-3 minutes, or until bubbles form around the edges of the pancake. Cook for additional 90 seconds.
4. Continue with the remaining batter.
5. Serve with fresh berries.

Nutritional information:
Per serving (2 pancakes)
Calories: 137
Total Fat: 3g
Saturated Fat: 1g
Cholesterol: 47mg
Sodium: 139mg
Carbohydrates: 22g
Fiber: 4g
Sugars: 5g
Protein: 5g

For more healthy recipes and support in your fitness and nutrition journey, check out my accountability groups or fill out the form below for more info!

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2

Holiday Shape Up - Lose 10 to 20 pounds by 2016

Why wait until the New Year?
Most people gain 5 to 10 pounds over the holidays.
Do you want to start 2016 10 pounds heavier or 10 pounds lighter?

I'm going to "detox" from the Halloween sugar rush, and get my butt in gear, to rock my New Year's Eve outfit, and start 2016 in shape!

For the month of November I will be running a 30 day Holiday Shape Up. This is for people who are looking to lose up to 10 pounds in one month by stripping away the junk and the excuses that have been holding them back in the past. In this group I will teach you how to eat clean, how to stick to your plan and how to be a new happier healthier you.

It means you will commit to doing 30 minutes a day of exercise, working on meal plans and clean eating, drinking Shakeology daily (I call that my super power, give me so much energy) and promising to stay focused on the goals you are going to set for yourself. The journey you are about to begin is hard, don't make it harder by trying to do it alone.

If you stay true, this works. Really works.  It will make a difference. I promise you.
 
Isn't it time you take time for you? Isn't it time you feel good again?
Enough is enough!!
Enough with eating our way through the holidays, waiting until the New Year to focus on health and fitness.

I'm taking on 10 new clients. This will be a focus first on nutrition accountability group.

How does it work? 
1. We start on November 9 with an informational week, what I call "preseason" where I teach you how to meal plan and prep and give you tips to set you up for success.

2. Replace one meal a day with nutrient dense Shakeology to make sure the unwanted pounds stay off.

3. Complete a 30 minute workout of your choice: 21 Day Fix, 21 Day Fix Extreme, or Cize (all on sale this month), PiYo, P90X3, or Insanity Max: 30.

4. Follow the nutrition plan that accompanies the workout program.

5. Engage and participate in the group (no lurking). It only takes a few minutes, but participation makes for better success.

What you can expect from me is meal planning help, choosing the foods you like, or that you require (works with any diet that is vegetarian, gluten-free, or dairy free), support, accountability, tips  on how to eat while on vacation or summer travel, suggestions and advice on how to prevent emotional eating, and lots of inspiration and motivation.

So, are you up for the challenge?
Limited 10 spots!
Will fill up fast!
Please fill out the application below if you would like to secure your spot on the November 9 Holiday Shape Up.

Fill out my online form.

4

Mac and Cheese - FIXATE Style

Who doesn't love a warm, cheesy, creamy comforting bowl of Mac and Cheese? But the boxed stuff is processed and full of preservatives, and the real, homemade version is full of saturated fat and calories. I don't know about you, but it's tough for me to just eat a 1/2 cup - the recommended serving size. All that creamy, melted cheese and carb-laden pasta, I could jump in a pan of homemade mac and cheese.

Lucky for me, Autumn Calabrese, creator of 21 Day Fix and 21 Day Fix Extreme, wrote a cookbook called FIXATE. The greatest feature of this cookbook: It gives the container equivalents for each recipe! AND it includes a healthified recipe for Mac and Cheese, still comforting, still cheesy, and still delicious, and for a TWO CUP SERVING!


I made mine gluten free with the ingredients in parentheses below, but the original recipe calls for whole wheat pasta.

Makes 8 two cup servings
Prep Time: 20 min. Cooking Time: 17 min.

CONTAINER EQUIVALENTS (per serving)
1/2 Green

1/2 Yellow
1/2 Red

1 Blue

1/2 teaspoon

INGREDIENTS

4 oz. dry whole wheat macaroni (I used quinoa/brown rice blend fusilli from Trader Joe's)
4 tsp. organic grass-fed butter
2 TBSP unbleached whole wheat flour (I used brown rice flour)
1 1/2 cups unsweetened almond milk
1 1/4 cups freshly grated extra-sharp cheddar cheese
3 cups cooked, chopped chicken breast, boneless, skinless
4 cups chopped broccoli florets, steamed
1 tsp. sea salt
1/2 tsp. ground black pepper

DIRECTIONS
1. Cook pasta according to package directions. (Do not use salt or oil if suggested in directions). Set aside.
2. Melt butter in large saucepan over medium heat.
3. Add flour; cook, whisking constantly, for 1 minute or until brown (don't let it burn).
4. Slowly whisk in almond milk; cook whisking constantly, for 1 to 2 minutes, or until mixture thickens and there are no lumps.
5. Reduce heat to low. Add cheese; cook, whisking constantly, for 2 to 3 minutes or until melted.
6. Add chicken, broccoli, salt, and pepper; cook, stirring constantly, for 1 minute, or until heated through.
7. Serve immediately

NUTRITIONAL INFORMATION

Calories: 245 per 2 cup serving
Total Fat: 10 g
Saturated Fat: 5 g
Cholesterol: 68 mg
Sodium: 486 mg
Carbohydrates: 14 g
Fiber: 2 g
Sugars: 0 g
Protein: 25 g

For more healthy recipes and support in your fitness and nutrition journey, check out my accountability groups or fill out the form below for more info!

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0

Banana Apple Muffins - FIXATE Style

Today there was a fall chill in the air, and I was looking for something warm and comforting to go with a cup of green tea, that would satisfy my sweet tooth, and still stay within my clean eating meal plan.  I also had some overripe bananas to use, and was looking for something different than banana bread. I found these muffins in the FIXATE cookbook.

Autumn Calabrese, the creator of 21 Day Fix and 21 Day Fix Extreme, wrote a cookbook called FIXATE.

The greatest feature of this cookbook: It gives the container equivalents for each recipe!!!

These muffins are gluten free, dairy free, and sugar free, but taste like a sweet, bakery muffin!  My boys enjoyed these with a cup of hot cocoa!!

Makes 9 muffins
Prep Time: 20 min. Cooking Time: 18 min.
CONTAINER EQUIVALENTS (per serving)
1 Purple
1 Blue

INGREDIENTS

2 large eggs

1 cup mashed very ripe banana (about 2 medium bananas)

1 TBSP organic, grass-fed butter, melted

1 1/2 cups almond flour

3/4 tsp baking soda (gluten-free)

1 dash sea salt

1/2 cup chopped apple (about 3/4 of a medium apple)

1 TBSP cinnamon - the original FIXATE recipe does not include cinnamon, nutmeg, or ginger, but it's fall, and these spices make food delicious, and make my house smell cozy, so I decided to include these and live a little!! :)

1 tsp nutmeg

1 tsp ginger

DIRECTIONS
1. Preheat oven to 350 degrees.
2. Prepare nine muffin cups by lining with muffin tin liners or coating with spray.
3. Combine eggs, banana, and butter in a medium bowl. Mix well. Set aside.
4. Combine almond flour, baking soda, and salt in a medium bowl. Mix well.
5. Add almond flour mixture to egg mixture. Mix until blended.
6. Add apple. Mix until just blended.
7. Divide batter evenly between prepared muffin cups.
8. Bake 16-18  minutes, or until golden brown and toothpick inserted into the center comes out clean.
9. Transfer muffins to rack to cool.

NUTRITIONAL INFORMATION
Calories per muffin: 161
Total fat: 12 g
Saturated fat: 2 g
Cholesterol: 45 mg
Sodium: 157 mg
Carbohydrates: 11 g
Fiber: 3 g
Sugars: 4 g
Protein: 6 g

For more healthy recipes and support in your fitness and nutrition journey, check out my accountability groups or fill out the form below for more info!

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1

Autumn Calabrese's Pumpkin Pie bites

i
The school year started, fall is here, and that means EVERYTHING PUMPKIN!

I LOVE pumpkin pie, but not all the calories, sugar, and processed ingredients. So, I found these pumpkin pie bites on Autumn Calabrese's blog, and they taste just like the inside of a pumpkin pie. Smooth and full of fall, pumpkin flavor!! Best of all, they are gluten free, egg free, and dairy free!




21 Day Fix Container Equivalent (for one serving - two "muffins")

1 purple

1/2 yellow

1 blue

INGREDIENTS

Pumpkin Bites
1 can pumpkin or 1 1/2 cups pumpkin puree
2 very ripe bananas
2 egg whites
1/2 cup coconut sugar
1 1/2 teaspoon cinnamon
1/4 teaspoon ginger
1/4 teaspoon nutmeg
1/4 teaspoon Himalayan or sea salt

Whipped Topping

1 can coconut milk- full fat (put in fridge overnight)
2 Tablespoons maple syrup
1 teaspoon vanilla or vanilla beans

(Makes approx 12 standard muffin sized bites)

INSTRUCTIONS

1. Combine all the pumpkin bite ingredients in a food processor, or blender, and blend until smooth. (You may need to scrape down the sides a few times.)

2. Spoon the mixture into lined muffin pans.

*Option to use silicone liners to lessen chance of bites sticking to paper.

3. Preheat oven to 350. Bake for 20-25 minutes.

4. Let these cool completely before removing from the muffin liners. Since they are soft like pumpkin pie, I highly recommend putting these in the fridge after baking so they can firm up a bit.

5. (For the whipped topping) Open can of coconut milk that has been in the fridge overnight. Scoop the fatty white part off and place in a mixing bowl with the vanilla and maple syrup. Use the whipping attachment and whip the coconut into a cream.
6.Scoop a little on top of each muffin and option to garnish with pumpkin pie spice!

* MUST keep these stored in the fridge.
* I highly recommend making the whip topping right before eating for optimal results in taste and texture.

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