Way Better than Waldorf Salad

Tuesday, March 31, 2015

Course: Main Dish
Categories: Salad

Serving size:
Preparation time: 15 mins
Cooking time:


For the salad:
1 6-8 oz chicken breast cooked and cubed
3 ribs celery
1/2 apple (your favorite variety) chunked
1/2 cup red seedless grapes sliced in half
3 hard boiled eggs whites only or whole eggs
1/4 c. almonds, walnuts, or pecans chopped

1/2 c plain non fat greek yogurt
1 TB Dijon mustard
1 TB honey
salt and black pepper to taste


Toss all the salad ingredients together to combine and set aside.

Mix the dressing ingredients together well and toss with salad ingredients.



Frozen Yogurt Bark (21 Day Fix approved)

Monday, March 30, 2015


  • Your favorite yogurt 
  • Assorted dried fruit (choose your favorites)
  • Your favorite nuts or seeds
  • Why not throw in some raisins, craisins or dried cherries?
  • Parchment paper


  • Mix together the yogurt and whatever ingredients you choose
  • Line a baking sheet with parchment paper
  • Spread the mixture over the parchment paper in an even layer
  • Place in freezer 
  • Once frozen break in to pieces
  • Enjoy!

Want to learn more about the 21 Day fix meal plan and clean eating?

Join us for a much needed Candy Detox! 

Post Easter Clean Eating and Shakeology Challenge Group

When: April 6

Where: Facebook


Bunnies and Eggs and Peeps...Oh My!

Saturday, March 28, 2015

We're just one week away from Easter and I have to confess, I'm already starting to give in to temptation. My weakness is chocolate peanut butter eggs, well chocolate peanut butter anything... as long as it's gluten free! But truth be told, I will indulge next weekend and savor a delicious meal with my family, I'll sip on a couple glasses of wine and probably have one too many chocolate peanut butter eggs. But those moments in life are important too. I won't feel guilty about it, instead I will be ready to start fresh on Monday morning. This year I'm trying something new. Beginning on Monday, April 6, several of my fellow Beachbody coaches and I are going to do a 3-Day refresh followed by 30 days of clean eating and fitness designed to refresh and renew our bodies back to shape. It's great that our "Dream Team" is in this together. The support and encouragement we give one another really helps us all to stay on track and get in shape. So I'm extending that invitation to all of you!

Join us for a Post Easter Candy Detox! 

When: April 6 - May 6 

Where: Facebook 

What's Included: 
  • 3-Day Refresh (yours FREE with the purchase of Shakeology)
  • Shakeology 
  • Clean Eating meal plans and recipes 
  • 30-Day FREE trial of Club Beachbody & Beachbody On Demand 
  • 1:1 coaching and support 
  • Recipes and meal plans
  • Fitness and nutrition tips and more!


What Can I Expect During and After the Refresh?

When steering the body back to optimal health, there will be bumps in the road; including changes in energy levels, mental clarity, complexion, cravings for food, bowel movements, and even body temperature. All of these are temporary, normal effects of the following a reduced-calorie meal plan.

The 3-Day Refresh is intended to give users a break from poor eating habits and/or kick start healthy ones. After completing this program, users may feel lighter and healthier overall. Some may experience improved energy, mood and sleep as well. The program is intended to kickstart healthy nutrition habits which will lead to a healthier lifestyle and overall well-being.

Who should do the 3-Day Refresh?

People looking to lose a few pounds quickly and/or to look and feel better in just 3 days can use the 3-Day Refresh! The program is for those who have “fallen off the wagon” with their nutrition and want to get back on. It is for anyone wanting to kick start clean eating habits for the first time or just wanting to prepare for big event, milestone or trip and look his or her best. The program is also for people seeking to undo the “damage” of a recent binge. Overall, this product is for anyone wanting to lose weight quickly, to feel lighter, to feel cleaner and healthier, to improve digestion, to curb cravings for junk food, or to improve mental clarity.

How can I prepare for the Refresh?

For those who are not used to eating fresh fruits and vegetables daily, it’s recommended that they begin incorporating these foods into their daily diet (for example, a green salad each day during the week prior) and phasing out things like coffee, alcohol and animal proteins. Many will find it helpful to clear the fridge and pantry of tempting foods, so that compliance with the program is easier.

3-Day Refresh Planner

Want more information?

Email me if you have questions or need more information:



FREE Trial!

Friday, March 27, 2015

Try Before You Buy!

What's all the hype about 21 Day Fix? See for yourself...now you can TRY before you BUY with a FREE 30-day trial of Beachbody On Demand, including 21-Day Fix. Click here ----->

Access 21 Day Fix workouts 24/7 on your smart phone, tablet or computer, wherever and whenever you want because now it's available on demand! You'll also have access to over 1400 other workouts. Sign up and get 30 days to try out all of the benefits of the Team Beachbody Club membership, including Beachbody On Demand before their first quarterly billing.

Beachbody On Demand is a new feature of the Team Beachbody Club that provides unlimited access to stream Beachbody's proven fitness programs. Premium Team Beachbody Club members will be able to work out anytime, anywhere. Beachbody On Demand includes many of Beachbody's most popular fitness programs in the Member Library, making Beachbody programs easy to access anywhere an internet connection is available.

Ready for your Fix?

Thursday, March 26, 2015

You bet!

How many times have you tried a new weight loss program? How many times have you been successful and have been able to keep the weight off? I've been there, lots of times, riding the weight loss roller coaster and frustrated without seeing results. I was tired of spending money on wasted gym memberships, witch doctor "medicinal" methods, over the counter pills, cabbage soup and whatever else would look promising. Fail, fail, fail...

I finally found my Fix!

I couple of years ago I was really going through a rough time battling Rheumatoid Arthritis and chronic inflammation. I had done my homework and decided that the best treatment for me would partner modern medicine with nutrition and fitness. My plan was to take it one step at a time and begin by cleaning up my diet. The whole idea of clean eating seemed overwhelming. I wasn't sure what to buy, I wasn't very good at portion control and meal preparation. I was always on the run and I just didn't know how I would stay fixed on the program given my busy lifestyle. I also thought it would be expensive and I worried that I would be cooking double meals, one for me and one for my family.

On impulse, I decided to buy 21 Day Fix from Beachbody. I thought to myself, if I couldn't stick to the meal plans at least the workout DVD's might come in handy. Well, I was pleasantly surprised! I found 21-Day Fix to be a complete program that really met my needs. It made eating clean and losing weight simple and easy to follow. For me, it has been life changing. I feel better, stronger and younger. 21 Day Fix proves that clean eating and fitness does not have to be difficult and inconvenient. Believe me, if I can master it - anyone can!

What is 21 Day Fix?

The 21 Day Fix program takes the guesswork out of weight loss. It's a unique portion-control system combined with easy-to-follow workouts that fit into anyone's busy schedule. Trainer Autumn Calabrese shares her passion for food and fitness as she shows you how to make simple choices that add up to life-changing results.

It has been life changing for me and I'd love for you to give it a try too. Over the next few days, I'll be profiling various Team Beachbody programs and topics on Facebook using the hash tag #BeachbodyChangedMyLife. Follow along and find out everything you ever wanted to know about Beachbody. Learn about fitness and nutrition programs, challenge groups, meal planning and see real life transformations.

Want to know more about 21-Day Fix?

Just fill out this form and I'll be in touch soon:

Use Wufoo templates to make your own HTML forms.

Lean & Clean No Bake Peanut Butter Pie

Course: Dessert
Categories: Pie
Source: adapted from: www.ifoodreal.com



1 cup walnuts or pecans
1 cup cashews
2 tb agave, honey or maple syrup
3 - 4 tbsp almond, rice or soy milk
2 tsp pure vanilla extract
1 tsp cinnamon
1/4 tsp salt


1 cup organic peanut butter, unsalted (if using salted omit salt)
3 medium bananas, ripe (yellow)
3 tb almond, rice or soy milk
2 tsp pure vanilla extract
1/4 tsp salt
1/3 cup dark chocolate chips, mini or regular (optional)


To make the crust, add Crust Ingredients to a food processor and process until a ball of dough forms, stopping and scraping the sides of the bowl. Start with a few tablespoons of almond milk and add more if necessary to bring to a desired consistency. Be careful not to over process the crust into a nut butter. Transfer the dough to a 9" pie dish and flatten on the bottom and sides with your hands to make a pie shell. You can make a pretty rim using the fork.

Give food processor a rinse, wipe with a towel and add Filling Ingredients. Process until smooth, pausing and scraping the sides of the bowl. Pour filling into the prepared crust and smooth the top with a spatula. Sprinkle with chocolate chips (optional), cover with plastic wrap and freeze for 3-4 hours or until frozen. Thaw on a counter for about 30 minutes before slicing and serve.

Storage Instructions: Freeze covered for up to 3 months.


Want to lose a pant size by Easter?

Sunday, March 22, 2015

Time to say “buh bye” to the mom jeans and get ready to bring sexy back! I want to prove to you that clean eating really works. That with some simple lifestyle changes you can look and feel better than ever! So I’m hosting an online Clean Eating and Shakeology accountability group starting March 30. If you can commit to the program 100% it is possible to lose a pant size in just 7 days.

Your Cost: $29.95 +tax and shipping

The program includes:

The Shakeology Sampler Pack from Beachbody
FREE membership to Team Beachbody
Your own personal coach (me) to keep you motivated and on track for success
24/7 support via membership in a private online accountability group
Sample meal plans and recipes

Are you ready?

Time to kick those bad habits like eating fast food, drinking soda and craving sugar and replace them with good, fresh, whole foods. Clean eating is NOT a DIET, it’s NOT difficult or expensive. It’s rewarding in so many ways. In as little as 4 weeks you will start to look and feel like new! And at that point you will no longer have to think so hard about what to eat, it will be automatic - a new healthy way of life! You’ll be able to eat lots of food, you won’t feel hungry in between meals, you’ll have more energy than you can imagine and yes, you WILL lose weight! So far, I have been able to lose 20lbs with regular exercise, clean eating and replacing 1 meal a day with Shakeology. And I’m not done yet.

You don’t have to spend a fortune at the grocery store or belong to a fancy gym to live a healthy life, you just need to follow a simple plan and make good choices so fitness and nutrition become a lifestyle rather than an option.

What is Shakeology?

Shakeology is a nutritional protein shake that provides a wide spectrum of healthy nutrients in a low-calorie formula. Whether you use it as a meal replacement for weight loss or simply to ensure your body gets all the nutrients it needs for optimal health, Shakeology takes the guesswork out of nutrition.Shakeology contains over 70 ingredients and made from the finest whole-food sources that are available. The ingredients include Camu-Camu, Goji berry, Acai berry, Acerola cherry, bilberry, Barley grass, blue-green algae, Chia seeds, and wheat grass to name few.

Benefits of Shakeology

  • It’s the healthiest thing you can give your body every day
  • Lose weight
  • Feel Energized, Increase Metabolism
  • Improve Digestion and Regularity
  • Lower Cholesterol
  • It’s convenient and takes the guess work out of planning 1 meal a day

Here's what studies show:

I know you’re probably skeptical about the benefits of Shakeology because I was too. BeachBody recognized the need for an inexpensive way for people to try the product before making a commitment. So they introduced the Shakeology Super Sample Pack. It's 6 packets of Shakeology in every flavor for you to try. I’m hosting the 7 day clean eating and Shakeology group to prove to you that Shakeology works and to make sure you get the maximum benefits through clean eating and regular exercise.

Will you commit to: 

7 Days of 
  • Clean nutrition
  • Fitness (30 minutes per day)
  • and regular check-ins with our online group
If so, you WILL see results and You WILL feel better

So... how does this work?

Step 1

Sign up for a FREE account through TeamBeachbody with me as your coach.

Step 2

Purchase the Super Sampler Pack for just $29.95 + tax and shipping. This gives you access into my closed online group and a group app on your smart phone for easy access!

Then, starting on MARCH 30th I will be providing you with a sample clean eating meal plan and grocery list, daily tips to start making healthier choices, snack ideas, lists of good sources of protein, carbs fruits and veggies plus the foods you should stay away from! Each day we will post our shakeology recipe and give feedback on what we think! You can replace any meal with shakeology and I suggest choosing the meal that you struggle with the most.

Our goal is to see what kind of success we can have in 7 days. If you work at this 100% it is possible that you can lose a pant size in just 7 days!

Are you in?

For more information please visit my Team Beachbody coach page or email me at brendalajay@gmail.com


Easy Baked Chicken Fajitas

Saturday, March 21, 2015

Course: Main Dish
Categories: Chicken
Source: from Real Mom Kitchen

Serving size:
Preparation time: 10 mins
Cooking time: 30 mins


1 pound boneless, skinless chicken breasts, cut into strips
2 Tbsp extra virgin olive oil
2 tsp chili powder
2 tsp cumin
½ tsp garlic powder
½ tsp dried oregano
¼ tsp salt
1 (15 oz) can diced tomatoes - no salt added
1 small can diced green chiles
1 medium onion, sliced
1 large bell pepper, seeded and sliced (I use half a green and half a red)


Preheat the oven to 400 degrees. Slice chicken and veggies into strips.
Place chicken strips in a greased 13×9 baking dish.
In a small bowl combine the oil, chili powder, cumin, garlic powder, dried oregano, and salt.
Drizzle the spice mixture over the chicken and stir to coat.
Mix diced tomatoes and green chiles in a bowl.
Next add the tomatoes, peppers, and onions to the dish and stir to combine.
Bake uncovered for 30-35 minutes or until chicken is cooked through and the vegetables are tender.
Serve on tortillas with desired toppings.


What is the best time of day to exercise?

Friday, March 20, 2015

by Steve Edwards

The time of day you work out gets a lot of attention, but is it really that important? Is there a best time of day to exercise? Let’s dig deeper and take a look at the reality of how much the time of day you work out can affect your results. I’ll also share with you the five best times of the day that you should work out.

1. When you WILL work out.

While this may seem obvious, you should not lose sight of the fact that exercise is almost always preferable to no exercise. While technical “nit-picking” can help make your fitness journey easier, it can also work against you if you get too wrapped up in it. Exercise and healthy eating will always trump all other advice. I’ve seen every excuse in the book, including “I missed my optimal window for training so I skipped today’s workout.” Don’t let this happen. Unless you’re injured, sick, or overtrained, exercising is better than not exercising. Schedule your workout when you have the best chance of getting it done.

2. When you FEEL the best.

There are times during the day when you will have a slight physiological advantage if you work out during them, but none of those trump the psychological edge you have if you feel like exercising. As simple as this sounds, effort equals results more than any other one factor. This means that if you’re a night owl, work out at night. Morning person? Work out first thing in the morning…you get my drift. Any time you’re in the mood to really Bring It will work because, by far, the biggest physiological changes happen to your body when you push yourself further than you’ve pushed yourself before. There’s a reason the P90X mantra is “Bring It.” The closer you get to putting in 100% effort, the more you force your body into an adaptive state, which is exactly where it needs to be in order to change.

3. When your glycogen stores are full.

Now, let’s get technical. Your body can push itself anaerobically longer and harder if you begin your workout with a full tank of muscle glycogen. This will let you lift more weight, jump higher, move faster—pretty much improve every important aspect of every workout that’s not tied to recovery or aerobic efficiency.

Glycogen is mainly recharged by carbohydrates, and is extinguished very quickly with exercise, brain activity, and most other tasks. This means it fluctuates throughout the day and is always highest immediately after you digest a meal containing carbohydrates. This means—depending on your eating schedule—your body is probably primed for peak exercise in the late morning, afternoon, or early evening.

At night, your body can store glycogen, meaning that it’s possible to wake up and train in the morning before you’ve eaten and still have enough energy to get through a workout, but this is a theoretical scenario. Most of us, especially when we’re training hard and not eating a ton, will burn through glycogen recovering from the prior day’s activities. The result is that those early morning workouts can lead to something called “the bonk,” which is what happens when your body runs out of glycogen. Essentially you lose the ability to push your anaerobic realm, and you feel like you’ve hit a wall.

Bonking is not one of those “good pain” times. When your body is out of glycogen, it starts to break down muscle tissue and you quickly begin to offset the fitness gains you’ve made. It’s inevitable that it will happen to you at some point. When it does, don’t try and push though. Instead cut your losses and get on the recovery program by eating, resting, and then reevaluating your eating schedule and/or choice of workout times.

If exercising when your glycogen stores are low is the only time of day available, you can fix the situation nutritionally. If it’s first thing in the morning, eat a half or a whole banana or drink a half or a full serving of Results and Recovery Formula (depending on how long you’re training) before you start your workout. If that helps, try adding another serving of complex carbohydrates to your evening meal and then skip the banana. If that doesn’t work (you’ll know if it doesn’t—bonking isn’t subtle) it means you’re on a nutritional edge and aren’t eating enough calories to recover from your workout program. It’s time to reevaluate your daily caloric intake.

4. In the morning on an empty stomach.

In the morning, before you’ve eaten, your body is forced to utilize its fat stores for energy, and you can train your body to be efficient at doing so, which is cool. You’re also “burning fat,” which sounds even cooler (although it’s not nearly as effective as “burning glycogen” when it comes to losing body fat). While fantastic, in theory, it’s not if you force your body into a situation where you bonk.

You won’t bonk, however, unless you’re training anaerobically (in other words, hard—as in your heart rate is pegged during parts of the workout). This means easy workouts can have added benefits if done in the morning on an empty stomach. This is why during programs like P90X Doubles, the easier workout of the day is scheduled in the morning.

5. At night before bed.

This time of day is last for a reason. Unless it is really the only time you will work out or the only time you feel the best, you should probably avoid it.

Working out directly before bed can affect your sleep. Most people have a hard time getting to sleep after a workout because exercise can throw off your melatonin, the hormone that regulates sleep, among other things. This isn’t ideal because sleep is very important for recovery. It’s when your body naturally produces most of its own performance-enhancing drugs in the form of hormones. Anything that hurts your ability to sleep should be eliminated if possible.

Exercise also utilizes a lot of nutrients, which are further depleted at night. If you’re on a strict diet, perhaps trying to lose weight, you run further risk by training and then not eating to recover from the workout prior to bed. If you’re on a low-calorie diet and plan to train hard at night, you should follow your workout with, at least, a nutritional recovery strategy (Results and Recovery Formula or equivalent), if not a small meal before going to sleep.

I’m not the norm, so I’ll play the counterpoint to my point as I can fall asleep (and often sleep much better) immediately after a very hard workout. If you’re like me, there’s nothing wrong with training at night. Just follow nutritional protocols that don’t leave you depleted and starving when you wake up. I’ve done this and it can be so severe that you wake up in the middle of the night, a common issue with bodybuilders and fitness trainers getting ready for competition. This is not ideal as it means your body is essentially bonking during sleep. And while that’s okay if your goal is to pose in front of a crowd with absurdly low body fat, like a bodybuilder, it’s also a sign of starvation and, if done too long, will cause your body to begin to shut down its metabolic processes.

The bottom line is that everyone’s body responds differently. We all need to exercise and most of us can eat better. In between are a lot of individual variables. When it comes to getting your best possible workout, psychology often trumps physiology. Exercise when you can and pay close attention to your performance. Then choose your preferred workout time based on your results. It’s really that simple.


Quick & Easy Balsamic Salmon

Course: Main Dish
Categories: Fish
Source: Adapted from Clean Eating Magazine

Serving size: 2
Preparation time: 5 mins
Cooking time: 10 mins


2 wild caught salmon fillets (about 3-4 oz each)
½ Tablespoon coconut oil (or olive oil)
½ Tablespoon honey
3 Tablespoons balsamic vinegar
1 teaspoon red pepper flakes
Sea salt and fresh ground black pepper, to taste


Heat oil in a large skillet over medium to high heat. Season both sides of salmon with salt and pepper. Add salmon to skillet and cook 1 to 2 minutes per side, until golden brown.

While the salmon is cooking, whisk together honey, vinegar and red pepper flakes in a small bowl. Add vinegar mixture to skillet and simmer until fish is fork-tender and liquid reduces and thickens, about 5 minutes. For a thicker, reduced sauce, simmer for 5 to 10 additional minutes. Just make sure you don't overcook the salmon.


Why I became a BeachBody Coach

Thursday, March 19, 2015

Getting ready to do PiYo and I looked over at my couch. I remember how horrible I felt just 2 years ago. I spent most of 6 months lying on that couch in indescribable pain. Every part of my body hurt, my joints we swollen, I could barely move and I was 60 lbs overweight. What hurt more than anything was not being able to enjoy spending time with my family and friends. I was fighting rheumatoid arthritis and I was convinced that the disease was winning and I would never feel well again. I was so desperate to find relief that I remember thinking I would swallow motor oil if someone told me it would help.

Fortunately I found a great team of doctors and thanks to modern medicine I was on the road to recovery. I also educated myself on autoimmune disease and discovered that by modifying my diet and making some simple lifestyle changes I had a good chance of finding remission.

Fast forward 2 years, here I am - very happy to be pain free and in remission! I manage my RA by eating clean and moderate exercise. I started exercising with some BeachBody fitness programs like Slim in 6, 21-Day fix, P90 and PiYo and then joined some online challenge groups for peer support and accountability. I quickly began to see the old me coming back. It was a long process but I'm so glad I took control of my life and got off that couch!

I'm living proof that it works. When people ask me why I became a BeachBody coach I tell them it's because I believe in the program and I'm on a mission to help as many people as I can overcome chronic pain, lose weight, and get their lives back. If you would like more information about Clean Eating or BeachBody fitness programs and challenge groups email me at brendalajay@gmail.com or follow my blog www.HappyHealthySmart.blogspot.com


Fill out my online form.
Online contact and registration forms from Wufoo.

March Special Offer: Purchase a 3-Day Refresh and Try Shakeology for FREE!

Wednesday, March 18, 2015

March Special Offers


In just 3 short days, you can get your health, energy, and vitality back on track—all without starving. You'll conquer your cravings. Get a flatter belly. Feel lighter and more energized. And your clothes will fit better. The Complete Kit comes with 3 packets of Shakeology—your choice of 6 flavors (we recommend Chocolate Vegan or Tropical Strawberry Vegan because plant-based proteins are often easier for the body to digest), 6 packets of Vanilla Fresh (high-protein shake), 3 packets of Fiber Sweep (digestive health drink), and 1 Program Guide.

Your Price: $69.95

Buy 3-Day Refresh, Get the Shakeology for FREE!*

*Purchase the 3-Day Refresh/ Shakeology package at $69.95 and receive a gift certificate for $10(the value of the Shakeology). The value of Shakeology is the difference in value between the 3-Day Refresh & Shakeology package ($69.95) and the 3-Day Refresh package ($59.95)

3-Day Refresh & Shakeology Challenge Pack

Purchase the 3-Day Refresh Challenge Pack and be enrolled in our April Challege group. Challenge group is limited to 10 members.

Your Price: $140

Lose weight and kick-start healthier eating habits in just 3 days—while continuing to get your Daily Dose of Dense Nutrition® even after your Refresh is over—with the 3-Day Refresh and Shakeology Challenge Pack. This pack is designed to fast-track your weight loss by detoxifying and cleansing your system while helping you replace bad eating habits with good ones. In just 3 days you'll feel lighter and healthier, without starving. In 30 days, you'll feel like a whole new you.

You'll save $70 with this bundle compared to buying each item separately. That means when you buy the 3-Day Refresh and Shakeology in this Challenge Pack, it's like getting the whole 3-Day Refresh program for FREE! Offer expires March 31.

PLUS: Your Challenge Pack now includes FREE access to Beachbody On Demand, where you can stream hundreds of Beachbody workouts as part of your 30-Day VIP Trial Membership to the Team Beachbody Club.

Here’s all you’ll get:
  • Your first 30-day supply of Shakeology—the superfood protein shake that helps give you energy, reduce cravings, and accelerate your fitness results—delivered on Home Direct, our monthly autoship program.
  • 3-Day Refresh Kit: 6 Vanilla Fresh packets, 3 Fiber Sweep packets, and 1 program guide
  • A FREE 30-day VIP trial membership to the Team Beachbody Club, now with Beachbody On Demand, where you can find the support you'll need to complete your Challenge and get instant streaming access to hundreds of proven Beachbody workouts.
  • Plus Super Discount shipping (and SAVE OVER $12) every month.

Need more information? I'm glad to help!



Could Taking A Walk Improve your Creativity?

By William Courtney
Everyone encounters those days that no matter what you do you can’t seem to shake off the fog. Here’s a tip: to get that haze to lift, try taking a walk.

A recent study, coauthored by Stanford researchers Marily Oppezzo and Daniel Schwartz, found through four separate experiments that walking has a large impact on creativity (average walking time for experiments was 15 minutes).

In the first test, 48 community college and private university students were selected to complete a word challenge. Then, students were asked to walk on a treadmill and complete an almost identical task. The research showed an almost 60% increase in creativity when subjects first took a walk and completed the task after sitting back down.
By William Courtney
In the second experiment, Oppezzo and Schwartz also asked students to complete a word test. This time, the students completed both tests sitting down. The subjects who sat for both trials showed no marked improvements.

For experiment #3, Oppezzo and Schwartz wanted to test whether walking outside (versus on a treadmill) changed the results of the word test. People did indeed respond to outside stimuli, though it was inconclusive whether it produced better results than walking indoors.

For the final experiment, participants were asked to come up with analogies for a given phrase. In this test, participants sat indoors, walked on a treadmill, walked outside, and were pushed in a wheelchair outside. The results from this trial held true to previous results. Those who walked came up with creative responses 95% of the time (those who walked outside came up with creative responses 100% of the time). The researchers noted subjects walking outside were even more talkative than those who completed the test inside. On the other hand, those who sat indoors had a creative response of 50%. Those subjects rolled in a wheelchair didn’t appear to be effected by the stimuli and thus didn’t provide as creative responses compared to when they were walking. The researchers explained rolling oneself could increase creativity, but needs to be tested further.

Oppezzo and Schwartz believe the formation of novel ideas from walking demonstrates the strong interconnectivity between the two. They proposed walking allows us to free our mind, where exercise might not be able to do that. This is based on the natural ease in which most people walk.

So the next time you’re staring blankly at the computer wondering what to title your spreadsheet, try taking a walk. Even if you don’t come up with a Nobel Prize-worthy idea, at least you’ll get a little exercise.


Can you get a good workout without beating yourself up?

Tuesday, March 17, 2015


The answer is YES with PiYo!

Some people crave high intensity extreme workouts every day...not me, no way! You might know the feeling...are you a busy mom, working, stressed-out, don't make time for yourself? Me too. Don't get me wrong, there's a time and a place for insane workouts, but most days I feel like a little less.  On the other hand there's yoga...yoga is awesome. Yoga has so many benefits for your health and well being that I'll save it for another blog post. But honestly, at times the music and the slow pace is just plain boring! So for years I thought there must be something in between. Something with energy but friendly on the joints. Something low impact but effective. I FINALLY FOUND IT!!!!

What is PiYo?

PiYo is a low-impact, high-intensity body-transformation program. It uses the most effective Pilates- and yoga-inspired moves set to a fast pace to help you burn fat while you sculpt long, lean muscles.
You’ll carve every inch of your body without jumps, without weights, and without straining your joints. And rest assured, there’s no complex choreography to learn. Chalene Johnson takes you step-by-step through the moves where you’ll use your body weight to lose weight and get intensely defined! You get your strength, your cardio, and your flexibility training all in one program.

Why is PiYo effective?

PiYo delivers the muscle-sculpting, core-focused benefits of Pilates along with the flexibility and power of yoga. PiYo’s low-impact compound exercises engage multiple muscle groups at the same time—while keeping your body in constant motion. As you progress from one fluid movement to the next without rest, you’ll maintain an optimal heart rate to incinerate calories throughout the whole workout! The result? You get a low-impact, high-intensity, total-body workout, giving you a physique that’s long, lean, and powerfully defined.

PiYo Basic Package

What's in the PiYo Package? What's the benefit?

  • 8 workouts plus 1 bonus workout on 3 DVDs

These low-impact, high-intensity body weight workouts get you the results of extreme programs, without the jumps, weights, or strain on your joints.

  • PiYo Quick Start Guide

Everything you need to know to get started. Includes valuable insider tips to get your best results possible.

  • PiYo Workout Calendar

Chalene arranged the workouts to make sure you progress each week as you build up your strength,
flexibility, and stamina. Turn the calendar over to find the 60-day workout schedule for the PiYo
Strength kit.

  • Get Lean Eating Plan

A simplified approach to clean and lean eating designed to fit your lifestyle—and your taste buds.

  • Tape Measure 

Track your progress as you melt the fat away faster than you ever imagined.

Piyo strength DVD Package


  • Two additional accelerated workouts
  • yoga mat
  • Beachbody Strength Slides with Booties

The accelerated Strength Workouts and Training Tools will help increase the intensity, the results,
and the fun! You’ll get Pilates lean and yoga strong even faster—and have a blast doing it!

Are you ready?

Are you ready for PiYo? Piyo is perfect for beginners. It offers just the right mix of flexibility and strength training without putting stress on your joints. If your flexibility or mobility is limited, the program offers modified moves to let you ease into the exercise routine at a comfortable pace.
Want to know more? Email me or fill out the challenge group application below and I'll be in touch soon.



Challenge Group 101

Sunday, March 15, 2015

If you're reading this post it's probably because you heard something about a “Challenge Group” online or maybe on my Facebook page or Instagram. And you're probably someone who is thinking about improving your health or losing weight or maybe just need to jump start your fitness routine to get your beach body back in time for summer. No doubt you've probably seen the infomercials on TV for Beachbody fitness programs like P90-X, Insanity, T25, The 21 Day Fix. But have you ever wondered if they really work. Do people really get those kind of results by working out at home?
The answer is YES!

It starts with a Coach

That's me. My name is Brenda Ajay and my job is to support you by helping to match you up a fitness program that meets your needs. I'll first contact you either by email, Facebook or phone to ask you a few simple questions about your interests, goals and level of experience with fitness. I'll ask you questions like:
  • What are you struggling with?
  • What have you done in the past?
  • What worked and what failed?
  • What level of fitness are you currently at? (beginner, intermediate, advanced)
These types of questions help me to determine which program will fit your needs the best.

Next pick your Fitness Program

Are you new to BeachBody? No worries, there really is a fitness program for everyone. If you're hesitant about trying a program because it looks like it's to intense or difficult for you, BeachBody's trainers have created ways to modify the moves and slow things down to meet your comfort level. Just keep doing the program consistently, to the best of your ability, and you will be able to do all those challenging exercises before you know it! Do you already have a BeachBody fitness program in mind? Challenge groups are perfect is you just need a little more support to stay accountable to their own fitness journey.

Maybe you're new to “Clean Eating“? Challenge groups are a great way to learn how to adopt clean eating as a way of life. Our Team really focuses on the principles of eating healthy. And the nutritional part of the challenge group is a very important part of achieving success. Clean Eating is NOT starving yourself, It's a lifestyle where you are able to have balance between the meals you love, the cheats you want to have, and then making healthy choices! I'll help you change your bad eating habits into healthy eating habits that last for life. That's what Challenge Groups and Coaches are here to do.

Then Shake it Up!

A very important part of the challenge group is drinking Shakeology. This is our meal replacement shake, not a protein shake. This is going to be your one constant nutritionally dense meal per day that is quick, convenient, and easy. These shakes can be used as a nutritional supplement or replace one of your 3-6 small meals a day. For more information on Shakeology CLICK HERE! How you decide to use Shakeology is up to you! We will show you how to plan your other meal for the day by creating weekly meal plans and prepping your food for an entire week.

Friends help you reach your goals

Finally, Our Challenge Groups are CLOSED online support groups that are run through a PRIVATE Facebook page. Nobody but the people in that group are able to see what is being posted. Each day your going to log into the group and there will be a daily post from me (your coach) or another coach on our Team. We will be giving you fitness tips, nutrition tips, recipes, meal plans, and trouble shooting. We are going to set goals, take before and after pictures, track our own progress, and talk about how  you manage your life when your busy and your pulled in a million different directions. How do you fit your workout into that busy day when you feel like your focus should be in so many different areas? We are going to teach you all these great tools and great tips throughout the Challenge Group process. All you have to do is show up everyday, report your progress, and stay ACCOUNTABLE! I will walk you through every step of the way!

Are you ready to take the challenge?

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Summer Slim-Down Countdown!

We have less than 12 weeks until June 1st, the unofficial start of summer vacation! I don’t know about you, but seeing all the new summer clothes and bathing suits in the stores is kind of bitter sweet. I love the thought of wearing a new sundress or bathing suit but I hate imagining how I might look!

12 weeks is not really that long. Here’s a fact: it takes 21 days to create a new habit, 4 weeks for you to start noticing clothes fitting a little better, 8 weeks to really see that change and 12 weeks for others to notice!

So by making the commitment to start now and stick with it you can really improve your health and be ready to look and feel your best this time in June. If you really want to transform yourself it won’t happen overnight so don’t wait until May and try some fad diet to lose the weight quick. It doesn’t work that way. Losing weight and improving your health and well-being permanently is a process, not a fad. It takes time and patience. I’ve tried every fad diet and medical weight loss clinic there is over and over and failed every time. So take it from my experience PLEASE, and trust me on this one. If you want to look and feel your best and stay healthy for good, commit to a process – not a diet! The process is simple: 

Fitness + Nutrition + Support = Results

What are you waiting for?

I am getting ready to kick off my Spring into Fitness Support and Accountability Group on the 16th of March and another group again in April. My goal is help other women like me transform themselves just in time for summer without feeling stressed out or restricted. I’ll show you how to replace bad habits with healthy ones. Remember, this transformation is for good. It’s a lifestyle change for a new and improved you it’s NOT a diet! No pills, no starvation, just good ol’ back to basics with clean eating, exercise and support from your friends. I want to show you how to:

  • Fit exercise in with your busy schedule
  • Advanced meal planning and preparation can be easy and budget friendly
  • Make good choices every day that will improve your long term well-being
  • Manage the daily chaos and find more time for yourself

So it’s time to package it neatly into a little ball of awesomeness! Let’s just start with 21 days. Can you commit to 21 days? Each day you will complete a 30 minute workout and check into a private Facebook group for daily accountability. If you’re not into Facebook I will have an option for you to use a free app instead.

Are you Ready?

If this sounds like something that you are interested in just click this button and fill out a short questionnaire that will tell me a little more about you and what your goals are.
Then I’ll get back to you with some suggestions about how the challenge group works and selecting the right challenge pack for you. A challenge pack is simply all the tools you need to complete a 30 day program. It’s a complete package that you receive that includes a 30, 60 or 90 day fitness program packages, meal planning guides, and any accessories you need to complete the program. It also includes a 30 day supply of Shakeology, a meal replacement shake that we use to ensure that everyone in the group is getting the recommended daily amounts of nutrients to complete the program.

Please contact me if you have any questions about BeachBody or our programs and products. brendalajay@gmail.com


Simple Cod Piccata

Friday, March 13, 2015

Course: Main Dish
Categories: Fish
Source: http://paleogrubs.com/


1 lb. cod fillets
1/3 cup almond flour
1/2 tsp salt
2-3 tbsp extra virgin olive oil
2 tbsp grapeseed oil, divided
3/4 cup chicken stock
3 tbsp lemon juice
1/4 cup capers, drained
2 tbsp fresh parsley, chopped


Stir the almond flour and salt together in a shallow bowl. Rinse off the fish and pat dry with a paper towel. Dredge the fish in the almond flour mixture to coat.

Heat enough olive oil to coat the bottom of a large skillet over medium-high heat along with one tablespoon grapeseed oil. Working in batches, add the cod and cook for 2-3 minutes per side to brown. Remove to a plate and set aside.

Add the chicken stock, lemon juice, and capers to the same skillet and scrape any browned bits off the bottom. Simmer to reduce the sauce by almost half. Remove from heat and stir in the remaining tablespoon of grapeseed oil.

To serve, divide the cod onto plates, drizzle with the sauce, and sprinkle with parsley.


Are you addicted to soda?

Wednesday, March 11, 2015

Are you? I'll admit it, I was addicted to soda. I was a soda junkie. For many years I couldn’t stop at just one Coke, I craved more. Before I knew it I consumed 3 or 4 cans a day!
We all know that soda has no nutritional value, no health benefits and tons of calories and sugar. Each 12oz soda has 140 calories and 39 grams of sugar. If you think about it, drinking 4 cans a day is equal to 560 calories and 156 grams of sugar – that’s more than ½ cup sugar a day! Adding as much as 1 pound to your weight every week.

7 side effects of drinking soda. Limit or eliminate soda from your diet to improve your health and lose weight

Overcoming an addiction to soda is no easy task, but it’s a great starting point if you’re serious about improving your health and getting fit. Start by making small sacrifices, cutting back to just 1 can a day. Then try replacing soda with sparkling water. I added citrus slices or fruit to the water to give it a little flavor. After about 2 weeks you should no longer feel the need or desire to consume soda. Stick with it and you’ll be amazed at how much better you will feel and how much easier it will be to reach your health and fitness goals.
Drink more water and less soda to improve your health and lose weight
Squish some fresh fruit and herbs into store bought bottled water and keep them handy for a refreshing beverage on-the-go!

Are you struggling to lose weight no matter how hard you try? Take some time to evaluate what you eat and drink every day. You may think that daily soda doesn’t mean much or indulging on a candy bar or bag of chips to get you through the afternoon is harmless, but think again. Your body is used to it, it craves it, and that little guilty pleasure is preventing you from achieving your goals. Your exercise, your fitness plan, all your hard work was just wasted on erasing your daily addiction. If you’re committed to losing some weight and improving your health, start by making some small sacrifices. Remember, it takes just 21 days to replace a bad habit with a healthy one. Here are some healthy alternatives to help you kick the can to the curb and jump start your diet.

Healthy alternatives to drinking soda

Think diet soda is the answer? Think again. Diet soda is just as unhealthy as the real stuff. It's loaded with artificial sweeteners that can cause inflammation and sabotage your health.

Think artificial sweeteners are safe? Think again. Artificial sweeteners have serious health consequences

Are you ready?

Are you ready to shape up for spring ? Want to join us in an online fitness and nutrition challenge group? We're starting with kicking our unhealthy habits the the curb and replacing them with healthy alternatives and clean eating. Our private online groups are small enough to allow members to form lasting friendships and offer each other support and encouragement. You'll receive daily guidance and advice on nutrition and fitness, meal plans, recipes and 1:1 coaching through the fitness program of your choice. Choose from beginner, intermediate and advanced programs, and work out in your own home at your own pace. If you're interested in learning more about a challenge group fill out the application below and I'll get back to you very soon.

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Gluten Free Irish Potato Pancakes

A quick and easy, Gluten Free, side dish that's perfect for St Patrick's day.
from thetomatotart.com


3 lbs red potatoes
½ cup sour cream, greek yogurt, or creme fraiche
2 eggs, lightly beaten
¼ cup gluten free flour mix
2 tablespoons Dried Parsley
1 teaspoon diced Chilies (optional)
¼ teaspoon sea salt
¼ teaspoon black pepper
2 tablespoons of butter
1 oz Irish cheddar, finely shaved or grated (optional)
Extra lightly dried parsley for garnish


Fill a pot with cold water high enough to cover the potatoes by an inch. Bring to a boil over high heat and cook until you can easily pierce the largest potato with a fork. Immediately plunge the hot potatoes into a bowl of ice water. Use your finger to gently push the skin aside and remove all the skins.

Mash potatoes with a fork or potato masher add sour cream and eggs and stir to combine.
In a separate bowl, mix flour, parsley, and chilies with salt and pepper and add to the potato mixture. Stir very well to combine. Using your hands, form the potato mix into 8 equal patties.
Heat a large cast iron skillet on medium high heat. Add a bit of butter, and as it melts, swirl the pan to spread the butter.

Cook patties on medium high for 4-6 minutes on each side, they should be crusty and golden. Serve with Irish cheddar and herbs.


21 Days...21 Reasons to Try

Tuesday, March 10, 2015

Calling all Desperate Housewives!

  • How would you like to solve your meal planning problems and become a hero in the kitchen?
  • Want the secret to surviving the grocery store and eating healthy on a budget?
  • Ready to take control of your health and transform into a goddess?

Just 21 Days...
30 minutes a day

You can do this!!!!

Need A Reason to try the 21 Day Fix?

Need a reason to try Beachbody’s 21 Day Fix™? How about 21 reasons? Using simple portion control and effective 30-minute workouts, The 21 Day Fix is designed for real people trying to lead a healthy lifestyle in the real world. Read on to learn why you don’t want to miss out on Beachbody’s newest program!

21 Day Fix is the first Beachbody program to place equal emphasis on nutrition and exercise. It’s simple. It’s straightforward. And it was created with two main goals in mind: to help you lose weight and get fit—fast.

If that doesn’t hook you, we have 21 more reasons to love the newest addition to the Beachbody family:

1. Rapid Results in just three weeks - Who says you have to bust your butt all spring to get a bathing-suit-ready body? 21 Day Fix is designed to help you lose up to 15 pounds in just 21 days. Slim down and tone up in under a month!

2. No room for nonsense – The most simplistic Beachbody program ever, 21 Day Fix is designed for actual people who don’t have time for complicated food math, or lengthy exercise regimens. Using portion control and effective 30-minute workouts, this program is easy to get on and stay on—even after your 21 days!

3. Shakeology’s new best friend- Already a Shakeology lover? You don’t have to miss out on your daily dose of dense nutrition with this program. It’s integrated right into the meal plan!

4. Give calorie counting the boot – Say goodbye to the labors of counting calories. Complete with seven food-storage containers specifically designed to measure correct food portions, this program let’s you ditch the calculator so you can spend more time enjoying your food!

5. Save BIG on the Challenge Pack Promotion – Save $20 off your Challenge Pack when you buy in February. Our Challenge Pack is reduced from $160 to $140 and makes a perfect Valentine’s Day gift for yourself and your loved ones!

6. Eat what you want - Lose weight by eating the right serving sizes—not by eliminating your favorite foods. Finally, a fitness program where you can have your wine and chocolate, and eat it, too!

7. FREE shipping for the month of February (Base Kit) – Need we say more? Rescue your waistline and your pocketbook by taking advantage of this limited-time, free-shipping offer.

8. Easy-to-follow workouts – Fitness trainer Autumn Calabrese’s 30-minute, total-body workouts have no complicated dances moves or choreography, so people at any fitness level can start the program and wind up a workout champion! 

9. Modification for every move - Autumn’s workouts are designed to get your body moving while keeping you injury free. Whether you’re ready to push harder or need a modification, she provides the option you need so you get the workout you want.

10. No complicated recipes or weird food ingredients – 21 Day Fix is designed to help you make smarter choices about real food—none of that funky stuff you have to buy at a health food store. By eating your food in a smart way, you’ll set the routine for healthy eating habits that are sustainable for life.

11. A trainer you can relate to - A single mom, Autumn understands that real people don’t have time for complicated fitness and diet regimens. Workout with a trainer who understands what will work out for you.

12. All of these testimonials are amazing reasons:

    Chelsea O. – Lost 10 lbs. & 14 “Finishing the Fix, I don’t think I have ever felt this healthy, this strong, this accomplished in my entire life. I’m going to look my best on my wedding day and that is the biggest gift I could have ever received.”

13. Neil B. – Lost 11 lbs. & 9″ “I went from 168 to 157. To be able to do that in 21 days was amazing. I feel light. I feel fresh. I feel renewed. The 21 Day Fix, it’s my new secret weapon.”

14. Mary C. – Lost 64 lbs. & 57” “The way I look and the energy I have is just fantastic. I feel like I’m at least 20 years younger. It’s never too late to lose the weight. 21 Day Fix has definitely changed my life.”

15. Deon C – Lost 111 lbs. & 58” “After completing the 21 Day Fix and achieving my results, I will continue to do the 21 Day Fix for as long as I live. I’m not stopping. It changed my life. It saved my life.”

16. Beachbody Co-founder and CEO, Carl Daikeler, even got amazing results! – Lost 12 lbs. “I was blown away at my 12-lb. weight loss and visible transformation in 21 days!”

17. Restaurant guide included – There’s no need to give up your social life in the name of weight loss. Using the 21 Day Fix Restaurant Guide, you’ll learn how to make smart choices while dining out with friends and family.

18. 21 days to a free t-shirt – Enter The Beachbody Challenge to get a free t-shirt and a chance to win up to $100,000! A shot at big money prizes and an ability to wear your hard-earned effort (literally) on your sleeve? Don’t pass this opportunity up.

19. Containers are perfect for meals on-the-go – Don’t let travel get in the way of your healthy eating. Your seven, perfectly portioned food containers are BPA free, DEHP free, top-rack dishwasher safe, and microwaveable, making them perfect to take to work or on your next vacation.

20. Keep cooking for your family – Unlike other diet plans that have you eating pre- packaged meals or unpalatable dishes, 21 Day Fix let’s you eat real food, including the recipes you cook for your family. As long as your portions fit in your containers, you can still enjoy chowing down with the people you love.

21. Stay on track with the post-FIX maintenance guide – The hardest part about getting fit is staying fit. With the 21 Day Fix maintenance guide, you’ll be able to keep those hard earned results long after bathing suit season is over.

21 Day Fix & Shakeology challenge pack

The 21 Day Fix program takes the guesswork out of weight loss. It’s a unique portion-control system combined with easy-to-follow workouts that fit into anyone’s busy schedule. Trainer Autumn Calabrese shares her passion for food and fitness as she shows you how to make simple choices that add up to life-changing results.
21 Day Fix, PiYo, fitness, fitness motivation, lose weight, weight loss, in home fitness, workout, diet, nutrition, meal plans, recipes, menu, grocery list, accountability group, clean eating, gluten free, paleo, low carb, shakeology, easy recipes, quick and easy meals, healthy snacks

Now there’s an easy-to-follow nutrition and fitness program that makes losing weight so simple, you can lose up to 15 pounds in just 21 days! Get beach-ready for a vacation, look drop-dead great at your upcoming reunion, or simply jump-start a major weight-loss goal—with the 21 Day Fix and Shakeology Challenge Pack.

Your Challenge Pack now includes FREE access to Beachbody On Demand, where you can instantly stream 21 Day Fix and hundreds of proven Beachbody workouts as part of your 30-Day VIP Trial Membership to the Team Beachbody® Club. You’ll also get:Your Challenge Pack also includes:
Your first 30-day supply of Shakeology—the superfood protein shake that helps give you energy, reduce cravings, and accelerate your fitness results—delivered on Home Direct, our monthly autoship program.

The 21 Day Fix program, featuring 7 color-coded portion-control containers, 7 easy-to-follow 30-minute workouts, 1 Shakeology shaker cup, and a simple Eating Plan to ensure your success.
A FREE 30-day VIP trial membership to the Team Beachbody Club, now with Beachbody on Demand, where you can stream 21 Day Fix whenever and wherever you want and find the support you’ll need to complete your Challenge.
Plus Super Discount shipping (and SAVE OVER $12) every month.

21 Day Fix Extreme & Shakeology Challenge Pack

21 Day Fix, paleo, gluten free, diet, lose weight, fitness, fitness program, workout, healthy lifestyle, eating well

Need to get seriously shredded in the shortest time possible? Celebrity trainer Autumn Calabrese has combined simple portion control, clean eating, and extreme 30-minute workouts to help you get the hardbody you’ve always wanted—with the 21 Day Fix EXTREME and Shakeology Challenge Pack.

Your Challenge Pack also includes:
Your first 30-day supply of Shakeology—the superfood protein shake that helps give you energy, reduce cravings, and accelerate your fitness results—delivered on Home Direct, our monthly autoship program.

The 21 Day Fix EXTREME program, featuring 7 color-coded portion-control containers, 7 easy-to-follow 30-minute workouts, 1 Shakeology shaker cup, and a simple Eating Plan to ensure your success.

A FREE 30-day trial membership in the Team Beachbody® Club, where you’ll find all the support you’ll need to complete your Challenge.
Plus Super Discount shipping (and SAVE OVER $12) every month.

Ready to join us? 

Fill out my online form.
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Coconut Oil Hair Conditioner

Monday, March 9, 2015

I am absolutely in love with this hair remedy! Do this about once a week to repair dry and damaged hair. I did this last night and my hair feels so soft and healthy. The treatment not only repair your hair but will also promote growth. Best of all, I LOVE the way my hair smells, it reminds me of the beach! Give it a try and come back and comment. I can't wait to hear what you think.


21-Day Fix Mac n Cheese

Course: Main Dish
Categories: Pasta
Source: www.TeamBeachbody.com

Serving size: 1
Preparation time: 5 mins
Cooking time: 15 mins


1 small chicken breast (will portion out to 1 red)
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon paprika
1 cup whole grain pasta shells 2 yellow
1 cup baby spinach 1 green
1/4 cup cheddar and american cheese, mixed 1 blue
Pinch of garlic powder
Pinch of onion powder
Fresh cracked black pepper
Squirt of lemon juice


Bring a pot of water to a boil. Add the chicken breast and cook for 15-20 minutes until cooked through and no longer pink in the middle. Transfer to a cutting board or plate and shred. Season with 1/4 teaspoon of each of the following: Garlic powder, onion powder, paprika. Portion out 3/4 cup (1 red) and set aside.

Bring another pot of water to a boil. Add 1 cup of whole grain pasta shells (2 yellow) and cook according to the package direction. Reserve a 1/2 cup of the pasta water before draining.

Add the cooked pasta back to the warm pan along with 3/4 cup of shredded chicken (1 red), 1 cup of baby spinach (1 green) and 1/4 cup (1 blue) of cheddar and american cheese, mixed. Add in the reserved pasta water as needed to help wilt the spinach and melt the cheese.

Season with a pinch of garlic and onion powder, freshly cracked black pepper and a squirt of lemon juice to taste and enjoy!


Chicken Piccata

Sunday, March 8, 2015

Course: Main Dish
Categories: Chicken
Source: www.TeamBeachbody.com

Serving size:
Preparation time: 10 mins
Cooking time: 20 mins


6 ounces chicken breast, boneless/skinless, raw
1 tablespoon panko, original style bread crumbs
1/8 teaspoon black pepper
2 1/4 teaspoons extra virgin olive oil
2 tablespoons chicken broth, fat-free, low-sodium
2 tablespoons lemon juice
1 tablespoon capers


Pound boneless, skinless chicken breast between two sheets of waxed paper to 1/4-inch thickness.
Combine flour with pepper and spread on a plate; dredge chicken in flour mixture.
Heat olive oil in a heavy skillet until sizzling. SauteƩ chicken breast until lightly browned, about 3 minutes per side.
Add broth, lemon juice and capers to chicken, and let boil for 3 minutes or until chicken is cooked thoroughly, turning chicken in sauce.


Mediterranean Cod

Course: Main Dish
Categories: Fish
Source: www.TeamBeachbody.com

Serving size:
Preparation time: 10 mins
Cooking time: 12 mins


3/4 cup tomato, chopped
2 teaspoons green onion, chopped
2 teaspoons basil, fresh, chopped
6 olives, black
1/8 teaspoon garlic powder
2 teaspoons extra virgin olive oil
1 tablespoon lemon juice
1 tablespoon balsamic vinegar
6 1/2 ounces cod, raw


In a small bowl, combine tomatoes, onions, basil, olives (chopped), garlic powder, olive oil, 1-1/2 tsp. of the lemon juice and vinegar. Let stand at room temperature.
Preheat oven to 425°F. Lightly coat a shallow baking dish with non-stick cooking spray.
Rinse and pat dry the fish with a paper towel. Place fish in prepared baking dish. Drizzle fish with remaining 1-1/2 tsp. lemon juice and top with the tomato mixture. Bake until just cooked through, approximately 10 to 12 minutes, or until fish flakes easily with a fork.


Glazed Chicken

Course: Main Dish
Categories: Chicken
Source: www.TeamBeachbody.com

Preparation time: 5 mins
Cooking time: 30 mins


6 1/2 ounces chicken breast, boneless/skinless, raw
1 1/4 teaspoons extra virgin olive oil
2 teaspoons brown sugar, packed
2 tablespoons orange juice
1 teaspoon dijon mustard
1 teaspoon parsley, fresh, chopped
1/8 teaspoon black pepper


Preheat oven to 375°F.
Place chicken in shallow baking dish, coated with olive oil.
For glaze, in a small bowl whisk together with a fork the sugar, juice, mustard, parsley and a dash of pepper.
Brush the glaze over the chicken. Bake chicken, uncovered, covered in preheated oven, for 20-30 minutes, or until chicken is no longer pink.