Cookie Dough Greek Yogurt

Every now and then, no matter how clean and healthy I eat, I still get a sweet tooth.  I came across this recipe and I couldn't wait to try it!  It was completely satisfying and didn't give me the guilty feeling that I would have gotten if I had ice cream or an actual cookie dough blizzard.  Now I wouldn't put this on the menu for every night as a snack but this is a perfect treat to replace your bowl of ice cream or the blizzard.  Let me know when you try it and what you think!!

Ingredients:
3/4 cup plain Greek Yogurt
1 tbsp nut butter (I prefer Almond Butter)
1 tbsp honey
1/4 tsp vanilla
1 tbsp. mini chocolate chips

Directions:
Combine Greek Yogurt with the nut butter, honey, and vanilla. Mix well then top with mini chocolate chips.


It tastes sinful and it doesn't kill the game plan!  Portion control is key!

Yes IT IS 21 Day Fix Approved! It counts as 1 Red, 1 Spoon & 1 yellow for the chocolate chips.

Enjoy :)

How To Steam Vegetables

The key to steaming vegetables is twofold: cut the vegetables into uniform sizes and don't over-steam them. Pretty logical, right?!

Cut the vegetables into uniform sizes so that they cook at roughly the same rate and are all done at the same time. You can mix vegetables, but be aware that more tender vegetables, like broccoli, will cook faster than denser vegetables, like carrots. If you want to steam mixed vegetables at the same time, add the longer-cooking veggies first and then the quicker-cooking veggies after a few minutes. You can also cut the denser vegetables slightly smaller so that they cook more quickly and finish at the same time as the rest of the vegetables.

My trick for avoiding over-steaming? Set a timer! If I don't, I'm likely to get distracted with other parts of the meal and forget that the vegetable are steaming away on the back burner. I usually set the timer initially for three minutes, and then continue checking intermittently based on how quickly I think they're cooking.

I also take the vegetables out of the steamer basket when they still have just a bit of crunch in the middle — by the time I get them to the table, the vegetables have cooked through perfectly without going mushy. Take a look at the guide below for rough cooking times for various vegetables.


How Long to Steam Vegetables

• Spinach and Arugula: 3 minutes
• Peas: 3 minutes
• Broccoli Florets, Cauliflower Florets, Green Beans: 5 to 7 minutes
• Carrots, Potatoes, Turnips, Squash: 8 to 20 minutes
• Kale and Collards: 10 minutes

What You Need

Ingredients

Any vegetables: broccoli, cauliflower, carrots, potatoes, green beans, peppers

Equipment

Cutting board

Chef's knife

Small saucepan with lid

Steamer basket

Paring knife

Instructions

1. Cut the vegetables: Cut the vegetables into uniform bite-sized pieces, the way you plan to serve them. Smaller pieces will also cook more quickly than larger pieces.
2. Add 1 inch of water to the pan and insert the steamer basket: Add an inch or two of water to your saucepan. Insert the steamer basket. The surface of the water should be under the basket; pour out some water if necessary.
3. Bring the water to a boil: Bring the water to a boil over high heat. When you hear the water bubbling and see steam starting to emerge from the pot, it's ready.
4. Add the vegetables, cover and reduce the heat: Scatter the vegetables over the steamer basket. Cover the pot and reduce the heat to medium.
5. Steam the vegetables: Start checking the vegetables after a few minutes. Tender vegetables, like broccoli and asparagus, will cook in just a few minutes. Harder vegetables, like carrots and potatoes, will take longer. Smaller pieces will also cook more quickly than larger pieces.
6. Vegetables are done when tender: The vegetables are done when you can easily pierce the thickest part of the vegetable with a paring knife. Most vegetables are also bright and vibrant in color when ready. Stop steaming when the vegetables still have a bit of crunch to them — they will finish cooking in the residual heat.
7. Serve the vegetables: Use the vegetables as directed in your recipe. For a simple side dish, toss the vegetables with a little olive oil or butter, salt, and a squeeze of lemon.

Vanilla Energy Balls

Here is an easy and delicious recipe to make with Vanilla Shakeology:

Vanilla Energy Balls:
(Makes 15 servings, 1 ball each)
Total time: 15 mins
Prep time: 15 mins

1 ½ scoops Vanilla Shakeology
½ cup almond flour
½ cup old-fashioned rolled oats
¼ cup all-natural almond butter
1/3 cup unsweetened almond milk
¼ cup sliced raw almonds

Combine Shakeology, almond flour, and oats in a medium bowl; mix well. Add almond butter and almond milk; mix well with a rubber spatula or hands until it forms a think batter. Roll mixture into fifteen balls, each about 1-inch in size. Roll balls in almonds.

The 21 Day Fix - Here's Why It Works!

It’s not another diet. In fact, it’s EXACTLY the opposite. 21 Day Fix lets you EAT! Only in just the right portions, so you don’t feel miserable and deprived – but you CAN finally start losing weight.

The 21 Day Fix is a three week at-home workout program. But it’s not only designed to get you looking as good as you can in just 21 days, it’s also about teaching you how to eat healthier not just for three weeks, but for life. It’s really wonderful for the beginner or for someone who has no knowledge or control of their eating habits.

What’s the secret? Our seven exclusive containers. Each one is color-coded for a different kind of food, and pre-measured for the precise portion. You’ll never have to “eyeball” your measurements again—if it fits in the container, you can eat it!

6 EASY-TO-FOLLOW WORKOUTS ON 2 DVDS

Ready for a major calorie burn in only 30 minutes? We made these workouts short so you can get in, get out, and get on with your day. The workouts will challenge you at every level to help maximize fat loss. And there’s always a modifier on screen to show you how to dial down the intensity without losing the benefits.

21 DAY FIX WORKOUTS

21 Day Fix consists of 7 different 30 minute workouts, that are done for a three week period. The trainer, Autumn Calabrese keeps all the workouts very simple, so anyone at any fitness level can jump in, and get incredible results. Autumn Calabrese is a celebrity trainer and National Bikini Competitor. What workouts come with 21 Day Fix?

• Dirty 30 workout
• Total Body Cardio Fix
• Upper Fix
• Lower Fix
• Pilates Fix
• Cardio Fix
• Yoga Fix

You also get a few free gifts when you buy from me. Some of the 21 Day Fix Bonuses include:

Start Here Guide with Workout Calendar

3 Day Quick Fix

Eating Plan

Support for FREE from me as your Beachbody Coach

Bonus Plyo Fix DVD (Only available when you order through a Beachbody Coach)

WHAT EQUIPMENT IS NEEDED FOR 21 DAY FIX?

This is an easy one. With 21 Day Fix, all you need is your body! However for better results, you can use a light and heavy set of dumbbells OR a resistance band. You can use a Yoga mat but the sweet part about the 21 Day Fix is that you can do it anywhere.

WHEN WILL 21 DAY FIX BE AVAILABLE?

21 Day Fix is available right now! Get your copy today, and I will add you to our private Facebook support group, so I can help you get the best results from the 21 Day Fix.

21 Day Fix Challenge Pack – Currently on Sale for the month of January!

Includes 7 Workouts, 7 color coded food containers, 1 Shaker cup, Bonus Dirty 30 Workout DVD, 3 Day Quick Fix, Eating Plan, 30 Day Supply of Shakeology, and 30 Day’s Team Beachbody VIP Membership.

Body Flush and Detox Water

I highly recommend drinking warm lemon water daily in the morning. It has so many great benefits for your body. From noticing a difference in the way you feel to your skin and just flushing out any extras!  So not only does this look refreshing but it seriously is something anyone could be drinking every day!  So off to the grocery store to make your own mason jars!!!

Ingredients
1 cucumber
1 lemon
1 or 2 oranges
2 limes
12 mint leaves
dash of cayenne pepper
spoon of raw honey to sweeten

Slice them all and divide into 4 mason jars (24 oz).fill them up with water. Drink daily

*** once empty I filled up jar again throughout the day.

• Lemons: help aid in absorption of sugars and calcium and cuts down cravings for sweets.  Also known to stimulate the liver’s natural enzymes by helping to oxygenate the body.

• Cucumbers: act as a diuretic and flush fat cells. It is likr alkalizing your body (if you have an alkaline body no diseases can live there) & increasr your energy levels.

• Limes: promote a healthy digestive track.

• Mint: is a natural appetite suppressant that also aids in digestion.
• Cayenne Pepper: stimulates the circulatory system by opening the capillaries, aids digestion, and helps regulate blood sugar. Furthermore, and very importantly, it increases the temperature of your body and kick-starts your metabolism, which, yes, can help you to lose weight over time. Be sure to always buy non-irradiated cayenne pepper (and all spices) since irradiation negates the health benefits of spices.

This drink is also a great energy booster, and has replaced my morning green tea. When we wake up, our bodies are dehydrated. Rather then drinking coffee, which is a diuretic and further dehydrates the body, warm lemon cayenne pepper water gives our bodies the hydration it needs with the added perks of the lemon and cayenne pepper. It is an all-around super-stimulant.

I follow this with about a half glass of plain water, and wait 15-30 minutes before eating breakfast to let the drink work its magic.

The 21 Day Fix Nutrition Plan

I’ve been posting about my love for the 21 Day Fix meal plan on my Facebook page a lot!  I just can’t help it, I’m in love with the whole thing.  It just makes a ton of sense to me!

It’s not that I wasn’t eating healthy before…I just wasn’t eating the correct portion and balance of foods for me and my body’s needs.  This program is basically fool proof.  If you follow the guide book and stick to the list of foods, you can’t lose!  You WILL see results.

What I like most about it is NO MORE MEASURING and NO MORE COUNTING!!  I really hated logging into MyFitnessPal each day and manually typing in every. single. thing. I. ate. that. day.  Boring.  I have nothing against MFP, I think it’s a wonderful site, but to keep that up for months at a time gets to be a bit much.  Instead, I just fill up my containers with the approved foods and I know that it’s exactly how much I should be eating for my calorie range.  Simple. And I’ve noticed that my body has a much better system of regulating when I’m full.  I know exactly when to stop eating.

I get asked all the time about what a grocery list should like; what types of foods should you buy.  While I can’t list EVERYTHING you need here, I’m going to give you some suggestions based on what you should be eating on a daily basis for the Fix.

Proteins:

• lean chicken or turkey breast
• fish like salmon and tilapia
• eggs
• lean ground turkey
• pork tenderloin
• tempeh
• plain Greek yogurt

Turkey bacon is on the approved list, but I stay away from meat like that is it’s very high in sodium and you can retain a lot of water when you eat it.

Vegetables:

• spinach
• broccoli
• asparagus
• beans
• carrots
• cucumbers
• celery

Of course there are many more, but these are some of my favourites.

Fruits:

• berries
• watermelon
• orange
• apple
• grapes
• kiwi
• 1/2 banana

Notice it says 1/2 a banana??!  Bananas are higher in starch, so that is why a little goes a long way.

Complex Carbs:

• yams and sweet potatoes
• beans
• brown rice
• quinoa
• corn
• Steel cut rolled oats
• whole wheat bread
• whole wheat tortilla

There are also things like whole wheat waffles, pancakes, crackers, etc.  For me, these are not part of my diet as I prefer to eat Ezekiel bread as it’s lower in carbs and easier to digest and I also like brown rice tortillas.  However, if you are just starting and want to include those things, go ahead…baby steps, right?!

Healthy Fats:

• avocado
• raw nuts
• natural nut butter
• hummus
• goat cheese
• coconut oil

A list of other ingredients I use frequently:

• chia seeds
• unsweetened almond milk (for my Shakeology)
• lemons
• herbs/spices
• lemons for my water
• raw honey

If you would like more support in your 21 day fix journey or you would like to start your 21 day fix journey please complete this application to be considered for my next 21 day fix accountability, support/challenge group!

21 Day Fix Recipe – Homemade Ranch Dressing

Hello everyone!!

I was just putting together dinner for tonight.  A big salad with lots of awesome veg and some lean  protein.  Then I came to the dressing part and was stopped cold in my tracks.  

My salad was very generic.  Romaine, cucumbers, tortilla strips, grated cheese and grilled tofu veggie tenders.  Not quite a taco salad that I could use Salsa for the dressing, yet not themed enough that I could use one of the signature dressings from the 21 Day Fix eating plan.  To me chicken or in my case "chicken" and vinaigrette just doesn’t mix well.  I was stuck. I am a to-the-bone ranch dressing girl. 

So, I’m sure you can imagine what all of this means, can’t you?   Yep.  I needed to get into the kitchen and make something to pacify my now need for 21 Day Fix ranch dressing.   Here’s what I have come up with.  It’s not exactly the same, but it was quite good, and a nice addition to our arsenal while on the FIX.

I hope you guys like this one!  :)

21 Day Fix Recipes - Homemade Ranch Dressing

A clean, homemade version of an old classic. Totally 21 Day Fix compliant, this is a must-have recipe for your recipe box. Whip up a batch in just 5 minutes!

Cuisine: Dressings
Prep Time: 5 Minutes

Ingredients

• 1 1/4 Cup Greek Yogurt Low fat or non fat
• 1/4 Cup Lemon Juice
• 1/2 tsp Dried Chives
• 1/2 tsp Dried Parsley
• 1/4-1/2 tsp Dried dill to taste
• 1/4 tsp Onion powder
• 1/4 tsp Garlic powder
• 1/8 tsp Sea Salt
• 1/8 tsp Ground Black Pepper
• 2-3 tbsp water for achieving desired consistency

Servings:  4

Instructions

1. Mix all ingredients in a mason jar, or bowl. Add water as needed to create your desired consistency. 
2. Place in refrigerator for 30 minutes prior to serving to allow flavors to blend.
3. Enjoy!

Recipe notes

Enjoy this dressing on a salad, baked potato, or as a dip for veggies!  Portion out with your red container for 21 Day Fix compliance.   
For use as a salad dressing, portion your protein just a bit shy in your red container and fill the empty spaces with your dressing, add to your salad, and enjoy!