Pumpkin Pie Energy Bites

I don’t know about you, but when the days start getting darker and that crisp breeze picks up, my craving for pumpkin pie, pumpkin pancakes, pumpkin spice lattes, and all the pumpkin-y goodness of fall skyrockets.

Lucky for me (and hopefully for you) pumpkin treats don’t always have to be unhealthy. These Pumpkin Pie Energy bites pack all the autumnal flavor I want without the added sugar and calories I don’t. Perfect for the very real struggle of trying to maintain a healthy lifestyle amid all the holiday temptation.

So why are these delicious little pumpkin balls called “energy” bites? Dates! The sweet and sticky fruit that holds all the good stuff in this recipe together is known to be a great source of energy and fiber. In addition, pumpkin’s high concentration of potassium helps replenish that important electrolyte after workouts. Sweetened with pure maple syrup and rolled in coconut flakes, these treats are a clean alternative to candy and cake cravings – and they won’t cause you to crash. Plus, the addition of raw pecans and hazelnut extract take the nutty and earthy flavors up a notch; because healthy doesn’t have to be boring.

But maybe the best thing about these Pumpkin Pie Energy Bites is that they don’t involve any baking. You can get that pumpkin pastry flavor without turning on an oven – just a few spins around a food processor and rolling into balls and you’ve got more than a dozen sweet morsels packed with clean and healthy fall flavor.

This Pumpkin Pie Energy Bites recipe is from Autumn Calabrese’s FIXATE cookbook. That might be helped by the fact that each serving includes not one, but two pieces of pumpkin goodness. And, this sweet treat doesn’t even use up those scarce and precious yellow containers, which is a major score. 21 Day Fix-ers, you know what I’m talking about! These energy bites count as one purple Portion Fix container and half of a blue container.

Watch 21 Day Fix creator Autumn Calabrese and her brother, chef Bobby Calabrese make a similar version of this recipe for Pumpkin Pie Energy Bites on their healthy cooking show, FIXATE!

Container Equivalents
1 Purple
½ Blue

INGREDIENTS

1 cup pitted dates
Warm water
½ cup raw pecan halves (or pecan pieces)
⅓ cup canned pumpkin puree
¼ cup unsweetened coconut flakes , reserve small amount for garnish
1 tsp . pure hazelnut extract (or pure maple extract)
1 tsp . pure maple syrup
2 tsp . pumpkin pie spice
1 pinch sea salt (or Himalayan salt)

INSTRUCTIONS

1. Place dates in a medium bowl; cover with water. Let soak for 10 minutes. Drain. Set aside.
2. Place pecans in food processor; pulse until finely ground.
3. Add dates, pumpkin, coconut, extract, maple syrup, pumpkin pie spice, and salt; pulse until well mixed. Place in a medium bowl. Refrigerate, covered, for 30 minutes.
4. Using clean hands, roll into tablespoon-sized balls; roll in reserved coconut (if desired).
5. Store, refrigerated, in airtight container.

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0

Easy Chicken Noodle Soup - Fixate Style

Always warm, comforting, and good for helping to cure a cold, chicken soup is a staple! Made with whole, clean ingredients this recipe is from Autumn Calabrese's Fixate Cookbook and it fits perfectly into the 21 Day Fix or any nutritious meal plan.

Serves 4 (1 1/2 cups each) Prep Time: 15 min. Cooking Time: 20 mins.

21 Day Fix Container Equivalents (per serving): 

1 Red

2 Green

1 1/2 Yellow

INGREDIENTS

2 tsp. Olive Oil
1/2 cup chopped onion
2 cups sliced celery (about 4 medium stalks)
4 cups low-sodium organic chicken broth
3 cups chopped rotisserie chicken breast, boneless, skinless
1 1/2 cups sliced carrots (about 3 medium)
1 tsp. dried oregano leaves
1/2 tsp. sea salt (I use himalayan salt)
1/2 tsp ground black pepper
1 1/4 cups dry whole wheat pasta (like penne, rotini, shells, or farfalle) I used gluten-free brown rice and quinoa blend shells I bought at Trader Joe's.
1/4 cup chopped fresh cilantro

INSTRUCTIONS

1. Heat oil in large saucepan over medium heat.
2. Add onion and celery; cook, stirring frequently, for 5 minutes, or until onion is translucent.
3. Add broth, chicken, carrots, oregano, salt, and pepper. Bring to a boil. Add pasta, reduce heat to low; gently boil for 10 minutes.
4. Sprinkle chopped fresh parsley or cilantro on top before serving

NUTRITIONAL INFORMATION (per serving): Calories: 357 Total Fat: 8 g Saturated Fat: 2 g Cholesterol: 96 mg Sodium: 518 mg Carbohydrates: 25 g Fiber: 5 g Sugars: 5 g Protein: 44 g

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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

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

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2

Pumpkin Muffins with Maple Cream Cheese - FIXATE style

It's the season for EVERYTHING pumpkin!  Pumpkin coffee, cookies, breads, soups, raviolis, butter, crackers, cereal, and today at the store, I even saw, pumpkin spice peanut butter!!

However, these pumpkin foods are usually full of processed ingredients and imitation flavorings. When I saw this recipe in the FIXATE cookbook, I knew I had to try it, especially with the cream cheese center! Full of whole foods, clean ingredients and healthy, these muffins were perfect, paired with coffee as an afternoon snack.

Another delicious recipe from this book, and I'll be making these every fall!! 

(Makes 2 Servings)
Per serving:
1 purple

1 orange

INGREDIENTS

2 oz cram cheese

1 TBSP pure maple syrup (I used organic, local honey, because I don't like maple syrup)

1 large egg, lightly beaten

1 cup canned pumpkin puree

1 1/2 cups almond flour

1/4 tsp. baking soda (gluten free)

1 dash sea salt

DIRECTIONS

1. Preheat oven to 350 degrees

2. Prepare nine muffin cups by lining them with muffin tin liners or coating with spray. Set aside.

3. Combine cream cheese and maple syrup (or honey) in a small bowl. Mix well, set aside. 

4. Combine egg and pumpkin in a medium bowl, mix well. Set aside.

5. Combine almond flour, baking soda, and salt i a medium bowl. Mix well. 

6. Add almond meal mixture to egg mixture; mix until just blended.

7. Spoon batter into each prepared muffin cup, filling a little less than 1/2 full.

8. Spoon about 1 heaping tsp. cream cheese mixture into the center of each muffin. Evenly fill muffin cups 3/4 full with remaining batter.

9. Bake 16-18 minutes, or until golden brown and toothpick inserted into the center comes out clean. 

10. Transfer muffins to rack to cool.

Nutritional Information

Total Fat 13g

Saturated Fat 2g

Cholesterol 28 mg

Sodium 166 mg

Carbohydrates 8g

Fiber 3g

Sugars 3g

Protein 6g

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0

Almond Chocolate Protein Bars - FIXATE Style

My husband loves sweets.....BUT they have to be healthy....AND taste delicious!  He's also always looking to get more protein in his diet, because he lifts weights.  So, for quick protein on the go, he buys protein bars. But then I told him to look at the sugar content!!  Either the bars are loaded with sugar, or contain artificial sweeteners.

When I found these protein bars in the FIXATE cookbook, and made them, they met all his requirements: sweet, protein filled, healthy, clean ingredients, and taste delicious!!  Another plus: no cooking!!

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 protein bars are gluten free, and sugar free, and I've enjoyed one every afternoon with a cup of coffee.

Makes 16 square bars
Prep Time: 15 min. Cooking Time: None!! You just put them in the freezer!

CONTAINER EQUIVALENTS (per serving)
1/2 Yellow
1/2 Red

INGREDIENTS
1 cup oat flour, gluten-free
1 cup whey protein powder, vanilla flavor
1 cup almond flour
1/2 tsp. sea salt
1 cup all natural almond butter
2 tsp. pure vanilla extract
1/2 cup unsweetened almond milk
1/2 cup dark chocolate chips, (melt for 30 seconds in microwave, take out and stir, melt for another 30 seconds in microwave, take out and stir - continue process until completely melted).

DIRECTIONS

1. Line 8x8 inches baking pan with parchment paper. Set aside.
2. Place oat flour, protein powder, almond flour and salt in food processor; pulse to mix.
3. Add almond butter and extract; pusle for 1 minute, or until crumbly.
4. Add almond milk; pulse for 1 minute or until mixture forms soft dough.
5. Press dough into prepared pan. Smooth top with spatula.
6. Freeze, covered for 15 minutes.
7. Remove from freezer and pour melted chocolate over protein bars, and spread evenly.
8. Freeze for 10 minutes until chocolate sets.
9. Cut into 16 squares 2x2 inches each.
10. Store in freezer for up to one week in airtight container.

TIPS:
I used Sun Warrior- Warrior Blend Raw Vegan Protein in Vanilla for the protein powder. It's soy-free, gluten-free, non-GMO, dairy free, AND sugar free.  So, I added 1/4 cup stevia powder to the mix and a few more drops of almond milk.  You could also add 1/4 cup of honey to sweeten it, if you're using a protein powder without sweetener.

You can substitute almond butter with peanut butter, cashew butter, or to make it nut-free, use sunflower seed butter.

NUTRITIONAL INFORMATION
Calories: 182 (per 1 square)
Total Fat 13 g
Saturated Fat 2 g
Cholesterol 17 mg
Sodium 122 mg
Carbohydrates 11 g
Fiber 3 g
Sugars 3 g
Protein 8 g

1

Flourless Chocolate-Chickpea Brownies - FIXATE style

My three "boys" (my two sons and my husband) LOVE brownies. For their birthdays, they all rather have a whole pan of brownies, rather than cake.  So, for at least a year, I've been search for a brownie recipe that they will eat and enjoy, but not filled with junk and preservatives!

I've made about 10 pans of different clean-eating brownie recipes: some had spinach in them, some were gluten free and made with coconut flour, some came out like a pan of flat, tasteless cardboard, some had a grainy texture, and some had a chewy, almost gummy-like texture.  In other words, they did not pass the kid-taste test, they did not get two thumbs up!!

Until these!!!

I was a bit skeptical, as the main ingredient is chickpeas, but I made them anyway, because so far, of all the FIXATE recipes I've tried, the family loved them all! They were chocolaty, fudgy, and perfect for my boys!

Autumn Calabrese, the creator of 21 Day Fix and 21 Day Fix Extreme, wrote a cookbook called FIXATE, with tons of clean eating recipes for breakfast, lunch, dinner, snacks, desserts, and even Shakeology! The greatest feature of this cookbook: it gives the container equivalents for each recipe!!!

Here is the FIXATE recipe for brownies:

Container equivalent:  1 yellow

INGREDIENTS

Non-stick cooking spray

1 (15 oz) can chickpeas (garbanzo beans), drained and rinsed

1/4 cup organic, grass-fed butter, melted (or extra virgin coconut oil)

2 large eggs

1/2 cup pure maple syrup (or raw honey)

2 tsp. pure vanilla extract

1/3 cup organic, unsweetened cocoa powder

1/2 tsp. baking powder, gluten-free

1 pinch sea salt

1/4 cup chocolate chips

DIRECTIONS

Hot out of the oven

1. Preheat oven to 350 degrees.

2. Line 8x8-inch baking pan with parchment paper. Lightly coat with spray. Set aside.

3. Place chickpeas, butter, eggs, maple syrup, extract, cocoa powder, baking powder, and salt in blender or food processor, cover, and blend until smooth.

4. Add chocolate chips; mix by hand until blended.

5. Evenly spread batter into prepared pan.

6. Bake for 25 to 28 minutes, or until a toothpick inserted into the center of the brownies comes out clean.

7. Cut into 16 squares.

Two thumbs up from my son and his best friend!!

NUTRITIONAL INFORMATION:

Calories 106 per 1 brownie

Total fat 5g

Saturated fat 3g

Cholesterol 31mg

Sodium 95mg

Carbohydrates 13g

Fiber 1g

Sugars 8g

Protein 2g

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1

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

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1

Chunky Monkey Ice Cream - FIXATE style!!

One of my fave Ben and Jerry's flavors, I haven't eaten it since I started my clean eating journey. Well, now I can work it into my meal plan!!
All it takes is blending frozen bananas and peanut butter in my Vitamix to get delicious, tasty ice cream.

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!!!

This recipe took me a whopping 5 minutes to make, and I didn't really have to plan, as I have all the ingredients as staples in my home, as well as a weekly supply of bananas in my freezer to have the versatility of mixing them into my Shakeology or any other recipe, like this one!

I'm so glad I purchased this cookbook, because so far, every recipe I've made has been quick, easy, and delicious! Check it out for yourself.

In the meantime, try not to drool on your keyboard as you read this recipe! ;)

SERVES: 4
Prep Time: 10 min.
CONTAINER EQUIVALENTS (per serving)
1 Purple
3.5 Teaspoons 

INGREDIENTS
3 ripe medium bananas cut into chunks
2 TBSP all-natural peanut butter
4 tsp. chopped dark chocolate (I used mini chocolate chips)
4 tsp. sliced raw almonds
Almond milk

DIRECTIONS
1. Place banana chunks into container or plastic ziplock and freeze for at least 4 hours
2. Place frozen bananas and peanut butter in blender or food processor. Blend until smooth. Add 1-2 TBSP almond milk for creamier texture.
3. Divide ice cream evenly between four serving bowls.
4. Top evenly with almonds and chocolate.
5. Serve immediately.

NUTRITIONAL INFORMATION
Fat 9g
Saturated Fat 2g
Cholesterol 0g
Sodium 57g
Carbohydrates 25g
Fiber 4g
Sugar 13g
Protein 5g

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0

Pineapple Chicken Skewers - FIXATE style!

The container equivalents in the photo are for BOTH the Pineapple Chicken Skewers AND the Quinoa Black Bean Salad. 

The individual container equivalents for each recipe are listed alongside the recipe's nutritional information. 






Autumn Calabrese, the creator of 21 Day Fix and 21 Day Fix Extreme, wrote a cookbook called FIXATE, scheduled to be released on July 14, ONLY to Team Beachbody! The greatest feature of this cookbook: It gives the container equivalents for each recipe!!!

While it launches in seven days, in the meantime, five preview recipes have been released!  I made two tonight, (a main course and a side dish) which made a full dinner for the whole family, AND everyone enjoyed them! I made the Pineapple Chicken Skewers and the Quinoa Black Bean Salad, both of which are gluten free, dairy free, sugar free, AND egg free. I refuse to make separate dinners for everyone, and it's tough to please everyone, but this dinner did!  This was a WIN for mom!

PINEAPPLE CHICKEN SKEWERS
SERVES: 4 (2 skewers per person)
Prep Time: 20 min. Cooking Time: 10 min.
CONTAINER EQUIVALENTS (per serving)
½ Green
½ Purple
1 Red

INGREDIENTS
8 bamboo skewers
1 lb. raw chicken breast, boneless, skinless, cut into 16 1-inch pieces
¼ cup reduced-sodium tamari soy sauce, gluten-free
2 tsp. sesame oil
2 tsp. grated fresh ginger
1 (8-oz.) canpineapple chunks in juice, drained (I used fresh pineapple)
1 medium red bell pepper, cut into 16 1-inch chunks
½ large red onion, cut into 16 1-inch chunks

DIRECTIONS
1. Soak bamboo skewers in water for 30 minutes.
2. Place chicken in resealable plastic bag (or container); add soy sauce, oil, and ginger; seal bag and shake gently to mix. Refrigerate at least 30 minutes to marinate.
3. Preheat gas or charcoal grill on medium heat.
4. Place a piece of chicken, pineapple chunk, bell pepper, and onion onto a skewer. Repeat, so the skewer has two pieces of each ingredient. Repeat with seven remaining skewers. Discard marinade that contained chicken.
5. Grill skewers on covered grill for 4 to 5 minutes on each side, or until chicken is no longer pink in the middle.
6. Serve immediately.

NUTRITIONAL INFORMATION
(per serving): Calories: 207
Total Fat: 5 g Saturated Fat: 1 g Cholesterol: 73 mg Sodium: 594 mg Carbohydrates: 12 g Fiber: 1 g Sugars: 9 g Protein: 25 g

Recipe for FIXATE cookbook Quinoa Black Bean Salad

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0

21 Day Fix - FAQ's

Without a doubt the list below includes the most commonly asked questions I get about the 21-Day Fix.

It's one of the easiest programs to follow, the one I keep going back to, AND the usually the first program for most of my challengers! After completing a few rounds of this program, I see and think about my food in color coded containers (I can visualize recommended portion sizes) and I love helping others do the same.

The general rule of the 21 Day Fix nutrition portion is “If the food is on the list and it fits in the container you can eat it.” However, sometimes it's not so black and white, and a few foods have updated info.

Here, I’ll clarify some of the info about certain foods and answer the questions I commonly get her Youtube channel!
asked. In addition, Autumn Calabrese, the creator of the program, has quite a few helpful Q&A and interviews on


1. Should I prepare separate meals for the rest of my family?

• This is not a plan that makes more work for you! Why would you feed yourself healthy foods and the rest of your family unhealthy foods??? 
• Autumn hits the nail on the head with her Answer.

2. How to count PB2?

• While PB2 is lower in calories, all natural organic Peanut butter is a whole food and better for our bodies. It's creamier and tastes better. Whether you eat REAL peanut butter or PB2, either way – count it as a teaspoon. 
• See Autumn’s full response HERE.

3. Can I eat Quest Bars?

• If its not on the list – you can’t eat it!!!
• While they are not the worst thing you could eat, they’re not the best thing either. If you’re absolutely in a bind, okay, use sparingly, count as a treat (not red or yellow) but otherwise try making your own like these HIGH PROTEIN PEANUT BUTTER BARS.
• Here’s Autumns’s full Answer.

3. Kind bars

• These are one of the easiest “on the go” meals you can stash in your purse. However realize since they are more natural their shelf life is much shorter than others that are loaded with preservatives. 
• Here’s the thread Autumn responded to on her Facebook page.

 
4. Why not almond or coconut milk?

• The initial reasoning behind the limitations on the almond milk per the nutrition guide was because in general you don't want to drink your calories! 
• However Autumn did do an update in the Spring of 2015 where she shared that she will personally use up to 4 oz. of unsweetened almond and/or coconut milk and does not count it as a container. 
• So for all you almond milk in your Shakeo lovers out there, no more wasting yellows on the milk!

5. How to count egg whites

• About four egg whites fit in one red container. However from a serving size perspective and caloric equivalent four egg whites count towards half a red.
• Also, for most people the body can only process 20 grams of protein in one sitting. One egg white has about five grams of protein, so do the math.

6. How about coconut milk yogurt?

• Given that there is no protein and 12 carbs Autumn believes this should be counted as a yellow and not a red (as greek yogurt is.

7. Can I eat popcorn while on the Fix?

• YES!! If you're a popcorn lover like me, you’ll be a-okay on the 21-day fix!!! 
• Three cups of popped popcorn = 1 yellow. Talk about a hearty snack!!! Thank goodness, because I am a popcorn lover! 
• This does not include movie theater popcorn!!

8. Sugars and sweeteners

• Maple syrup, raw sugar and honey are covered on page 15 of your Nutrition Guide.

9. Butter – YES/NO?

• Yes – If its all natural and organic – count as tsp. 
• Check out the full Answer.

10. Why are peanuts blue AND orange?

• Ahhh – this one got me for the longest time. It comes down to chopped vs. whole.  
• Here’s Autumns full Answer.

11. Pregnant?

• As always – CHECK WITH YOUR DOCTOR FIRST – but yes, the low impact workouts are totally safe while pregnant and the meal plan is simply whole, natural foods – healthy for EVERYONE at every age – but ALWAYS check with you doctor first.

12. Breastfeeding?

• Same initial response as above. Check with your doctor!!! But my sister was breastfeeding when I started the 21-day fix and it was completely doable and her doctor agreed!
• However, breastfeeding mammas do need more calories and may need to bump up a bracket. As a general rule add about 300-500 calories to your daily caloric need that you calculated and follow the portions. 
• Here’s Autumns full response Answer.

13. Can I drink Shakeology while doing the 3 Day Quick Fix?

• While I hate going without my Shakeology, if you’re going to end the 21-day fix with the 3-Day Quick Fix then you must follow the plan exactly, which means NO Shakeo! Save it up and make some Shakeology mug cake or peanut butter cups for when the three days are over and resume on your second round!

14. I'm still HUNGRY!! What can I do?

• If you’re ‘starving’ after a few days you may need to re-evalute. If you’re super active at work, chasing kids, have long days, etc. you may need to follow adjust and try the calculation on page 76 of the guide. We are all different and react differently and listening to your body is important! 
• Same thing goes for those of you who may not be able to finish your meals.
• Here’s Autumn's Full answer

15. Should I change my calorie bracket when I can’t get workouts in?

• It depends. This is a lifestyle, a habit. NOT a diet that you do temporarily. 
• Here’s Autumns full Answer

16. How do I change My Fitness Pal to be a 21 Day Fix container tracker?

• From a computer, login. Settings > Diary Settings — change “Meal Names:” to container colors.

17. How frequently should you do the 10 minute AB workout?

• Abs are a tough muscle to exhaust. Per Autumn, you could do the 10-min ab fix daily but recommended to do at least 3-4 days a week to maximize your results.

18. How do you schedule the double workouts?

• Doubles week is recommended during days 15-21. It is recommended to do the workouts at 2 separate times of the day to maximize your metabolism and allow your body to rest in between as well as burn more calories. That being said if you can’t get them in at two different times, you can do them back to back.

19. HELP! I’m at a plateau – what do I do???

• I've been there! We all hit that point!!! You feel like no matter what you do, your body won't change! This is why coaches recommend pictures, measurements and weight to be taken at the start of the program. Some days the number on the scale isn’t changing but the inches are. And sometimes the inches are the same but the appearance is different. But I am living proof. Its a combination of all the visual changes with the way you feel that determines your success!!! But if you feel like you need to switch things up try these tips:

1. Eat from the top half of each list. The lists are organized in a hierarchy with the most beneficial at the top. For example looking at the greens you’ll see spinach at the top and while all veggies are “good” for you – those at the bottom of the lists certainly provide fewer benefits!
2. Add in the doubles week every 3rd week. This will switch things up a bit, add some extra calorie burn and jump start that metabolism for a second time during the day – maximizing your results! Or you can switch workout programs. Whether its a switch over the Extreme or something like PIYO – keep your body guessing!
3. Start your day with a workout!!! Set your alarm 30 minutes earlier – get up – drink a glass of water or E&E and get grooving!
4. Eat different foods. I am a creature of habit – I tend to eat the same things each week but peridically I will change things like removing my Greek yogurt bowls for a week or two and replacing with hard boiled eggs and fresh fruit or swapping quinoa for sweet potatoes or chicken for fish, etc… Your body gets used to the foods you’re fueling up with. Stick within the range of highly beneficial foods – but switch them up from time to time. This will keep your body guessing and results coming!

I hope you all found this list helpful! If you have a question that you didn’t see answered within please post in the comment section and I will do everything I can to find you an answer and update as we go!

I am a firm believer that anyone at any level can get amazing results with this program IF you’re willing to work for them! This is NOT A DIET! This is NOT STARVATION! It's just simple, easy, healthy LIVING!

Also, a new cookbook for the 21 Day Fix and 21 Day Fix Extreme is launching next week. Autumn FIXATE and it will be available in this month, but only through your Team Beachbody Coach! If you don’t already have a coach, you can create a free Beachbody account and be on the list for the first to know how and when to purchase it! I will be giving away 3 copies in a special offer.
will be releasing her cookbook



One of the first steps towards a happier and healthier lifestyle is realizing you’re ready for a change. But you don’t have to tackle it on your own! I run accountability groups monthly to help others reach their health and fitness goals with that one key aspect that so many are missing…SUPPORT!!!

If you’d like details on joining – fill out the application below!

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