Ingredients

8 oz. dry whole grain fettuccine
3 cups low-sodium organic vegetable broth
1 medium cauliflower, chopped (about 1½ pounds)
2 tsp. olive oil
2 cloves garlic, finely chopped
1 pinch ground nutmeg
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
½ cup unsweetened almond milk
½ cup shredded Parmesan cheese
2 Tbsp. chopped flat-leaf parsley (for garnish; optional)

Instructions

• Cook fettuccine according to directions on package. Before draining, reserve 2 cups of cooking water; set aside.
• Bring broth to a boil in medium saucepan over medium-high heat. Add cauliflower. Reduce heat; cook, covered, for 12 to 15 minutes, or until soft.
• While cauliflower cooks, heat oil in medium nonstick skillet over medium heat.
• Add garlic; cook, stirring frequently, for 1 minute, or until garlic is soft. Remove from heat and strain.
• Place cauliflower in blender (or food processor) with 2 cups of reserved cooking water, garlic, and nutmeg. Season with salt and pepper if desired. Blend in two or more batches if necessary; cover with lid and kitchen towel. Blend until very smooth. Add additional cooking water if needed.
• Heat cauliflower mixture in same medium saucepan over medium-low heat.
• Add almond milk; cook, stirring frequently, 5 to 7 minutes. Consistency should be that of a thick soup.
• Add fettuccine; mix well.
• Divide fettuccine evenly between four bowls. Top evenly with cheese and parsley (if desired); serve immediately.

Container Count:
1 1/2 Green
2 Yellow
1/2 blue
1 tsp

Join our next 21 Day Fix challenge group for more great recipes like this! Start Here:

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Brenda

Southwestern Rice & Bean Salad

from the Beachbody blog

Ingredients

• 2 cups cooked brown rice (or other cooked whole grain)
• 1 (15-oz.) can black beans, drained, rinsed
• 2 cups frozen whole-kernel corn, thawed
• 1 medium tomato, finely chopped
• 3 green onions, finely chopped
• 2 Tbsp. extra-virgin olive oil
• ¼ cup white wine vinegar
• ¼ cup fresh cilantro, chopped
• 1 medium jalapeño, finely chopped (or cayenne pepper to taste)
• 1 tsp. mild chili powder

Instructions

1. Combine rice, beans, corn, tomato, green onions, oil, vinegar, cilantro, jalapeño, and chili powder in a large serving bowl; mix well.
2. For best flavor, cover and refrigerate for at least an hour before serving.

New Country Heat dance workout group starting soon! Ready to kick up your heels with us? Start here:

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Brenda

21 Day Fix Super Group!

Been Slacking a bit lately?
Blowing off your workouts?
Eating at too many concession stands and drive thrus?
Can't get away from the kids to go to the gym?

It happens.
Let's FIX it starting this Monday!!!

If you already have the 21 Day Fix or 21 Day Fix Extreme program, that's awesome! If not, this is a great chance for you to try it out and get all your questions answered before you commit.
You are all invited to join this FREE online challenge group where we will run through a complete round of 21 Day Fix, together!
For those of you who don't have the program, no worries. We'll give yous a sample meal plan to follow including recipes and shopping lists. All you need to do is pick some kind of exercise to do along with the rest of us for 21 days.

In this group you can expect to learn how to incorporate some really simple nutrition and fitness into your very busy life.
By the end of the 21 Day challenge you should feel better, have more energy and want to continue to make good nutrition and fitness your new way of life.

This group is completely FREE! No obligation to buy anything! And, we'll be having some really cool contests and prizes too!

Are you ready to FIX it with us???
Click this link to join or fill out the form below:

https://www.facebook.com/groups/21DayFixSuperGroup/

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Brenda

Chicken Meatballs (21 Day Fix approved)

These meatballs are a healthy alternative for traditional meatballs and are super easy to make. They can be made ahead of time and frozen for up to 3 months. 1 serving is 3 meatballs and counts as a 1 GREEN,  1 RED and 1/2 tsp

Ingredients:

1 lb lean ground chicken
1/2 tsp salt
1/2 tsp ground black pepper
1 egg beaten
1/2 c wholegrain bread crumbs (omit this if you are gluten free or substitute GF bread crumbs or panko)
2 garlic cloves (minced)
1 shallot (minced)
1/4 c red bell pepper (chopped fine)
2 TB fresh parsley(chopped fine)
1 TB fresh thyme (chopped fine)
2 TB grated Parmesan cheese
2 TB extra virgin olive oil

Homemade Marinara Sauce or store bought marinara with no added sugar

Preparation:

1. Combine chicken, ¼ tsp. salt, pepper, egg, breadcrumbs, garlic, shallot, red pepper, parsley, thyme, and cheese in a large bowl; mix well with clean hands.
2. Roll mixture into eighteen 1½-inch meatballs. Set aside.
3. Heat oil in large nonstick skillet over medium-high heat.
Add half of meatballs; cook, turning occasionally, for 4 to 6 minutes, or until meatballs are browned on each side. Place browned meatballs in a 3-quart slow cooker.
4. Repeat with the remaining meatballs. Set aside.
5. Top meatballs with homemade marinara sauce and remaining ¼ tsp. salt; cook, covered, on low temperature for 5 to 6 hours, stirring once or twice.

If you're ready to make a commitment to your health, clean eating is a great way to start. Us e these recipes on our blog to make your transition a tasty one! If you really want to achieve success, join one of our challenge groups where you will join a fun group of people who are all working on reaching our health and fitness goals. A challenge group combines healthy eating and daily fitness with 24/7 support and accountability. No one fails in our groups so join today!

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Brenda

The best turkey burgers ever!

Ingredients (makes 4 burgers):

1 lb lean ground turkey
1 egg beaten
1/4 c parsley (chopped fine)
1 shallot (minced)
2 garlic cloves (minced)
1/4 c red bell pepper (chopped fine)
2 tsp Worcestershire sauce
Salt & pepper to taste

Mix all ingredients and divide into 4 patties. Grill over medium heat approximately 3-4 minutes on each side.

Ready to make a commitment to your health? Clean eating is a great place to start and these recipes are super easy and delicious. You can find more great family friendly recipes on the recipe page of this blog. But if you're ready to take the next step and completely transform yourself a challenge group is where it's at! It's a great way to stay accountable and motivated, meet new friends and lose weight and improve your health right form the comfort of your own home. All levels of fitness are welcome. New groups forming every Monday. Start by filling out this simple form to tell us a little more about you.

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Ginger Soy Flank Steak

Steak night always feels like a special occasion, even when you use a simple recipe like this one. Flavors of ginger, garlic, soy sauce, and honey combine to create an umami sauce that takes lean flank steak to another level of delicious. The marinade takes minutes to make, and about an hour to fully flavor and tenderize the meat, but if you’re in a hurry, you can cook the steak after just 30 minutes.

Ingredients:

2-inch slice fresh ginger, peeled, finely chopped
3 cloves garlic, finely chopped
1 Tbsp. crushed red pepper
2 Tbsp. fresh lime juice
1 Tbsp. raw honey
¼ cup reduced-sodium soy sauce
1 tsp. sesame seed oil
1½ lbs. flank steak (or tenderized round steak)

Preparation:

1. Combine ginger, garlic, red pepper, lime juice, honey, soy sauce, and oil in a small bowl; whisk to blend.
2. Place steak in a shallow dish. Pour ginger mixture over steak; marinate, covered, turning once, for 1 hour in the refrigerator.
3. Preheat grill or broiler on high.
4. Grill or broil steak for 5 to 8 minutes on each side, or until the internal temperature reaches desired temperature on your meat thermometer (rare is 120° F., medium rare is 125° F., medium is 130° F.). Remove from heat; let steak rest, covered with aluminum foil, for 5 to 10 minutes before slicing.
5. Slice steak thinly against the grain.

Brenda

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Chicken Gumbo

This Cajun-style stew uses lean chicken breast meat in place of high-fat sausage, and is thickened with arrowroot instead of butter and flour. Aromatic spices combine in a luxuriously rich sauce with okra and other vegetables. If fresh okra is not available in your local market, frozen okra will work just as well.

Ingredients:

1 Tbsp. olive oil
1 medium onion, chopped
2 medium carrots, coarsely chopped
1 medium celery stalk, chopped
1 medium green bell pepper, chopped
4 cloves garlic, finely chopped
1½ lbs. raw chicken breast, boneless, skinless, cut into 1-inch strips
2 Tbsp. arrowroot (or corn starch)
3 cups low-sodium organic chicken broth
1 bay leaf
½ tsp. dried thyme
½ tsp. ground black pepper
2 tsp. hot pepper sauce (like Tabasco)
8 oz. medium okra, sliced into ½-inch pieces (about 1 cup)
2 cups cooked brown rice

Preparation:

1. Heat oil in large saucepan over medium-high heat.
2. Add onion, carrots, celery, and bell pepper; cook, stirring frequently, for 5 to 6 minutes, or until onion softens.
3. Add garlic and chicken; cook, stirring frequently, for 4 to 5 minutes. Set aside.
4. Add arrowroot to broth; whisk to blend.
5. Slowly whisk broth into chicken mixture; cook, stirring constantly, for 2 minutes, or until mixture thickens slightly. The mixture should not be lumpy.
6. Add bay leaf, thyme, pepper, and hot sauce. Bring to a boil, stirring frequently. Reduce heat to medium; cook for 10 to 15 minutes.
7. Add okra; cook, stirring frequently, for 10 to 15 additional minutes. Remove bay leaf.
8. Serve about ¾ cup over ½ cup of rice.

Tired of yoyo dieting? 

Why not try an online fitness and nutrition challenge group? It's a great way to jump start your health and fitness journey and stay on track with your goals. Our online private support system is there to keep you motivated and to make sure you get results - lasting results!

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Antipasto Skewers

Ingredients:

Skewers

12-15 wooden skewers
1 container grape tomatoes or cherry tomatoes
2 15oz cans artichoke hearts (quartered and drained)
1 jar sliced roasted red pepper (sliced into 1" small strips)
1 lb mini fresh mozzarella balls
1/4 lb thin sliced pepperoni or salami
1 can whole black or green olives

Dressing

1/2 cup Extra Virgin Olive Oil
1/4 cup balsamic vinegar
juice of 1 lemon
1 tsp oregano
1/2 tsp salt
1/2 tsp ground black pepper

Assemble the skewers:

Starting with a tomato, skewer one of each ingredient onto each wooden skewer in the order that they are listed. When all skewers are complete set them in a shallow pan or baking dish.

Mix dressing:

Mix all ingredients for dressing in a bowl and pour over skewers to marinnnade. Let marinade in refrigerator for 1 hour before serving.

Brenda

Don't Gobble 'til You Wobble! Stay on Track this Holiday Season without Counting a Single Calorie!

Have the healthiest Holiday ever! Follow #FixYourHoliday for healthy holiday tips, recipes, humor and more!

It's that time of the year when most of us tend to fall off the diet wagon. I'll admit it... I'm guilty of it too. Allowing yourself to indulge and enjoy holiday meals with friends and family is expected. Giving yourself the license to do it every day for a month is asking for trouble. So here's a simple way to enjoy all the foods you love this holiday season and avoid holiday weight gain.

Diets shouldn't be difficult. You shouldn't have to pull your calculator out every time you sit down to eat. One of the more difficult parts of starting any new diet or nutrition program is figuring out portion control. The color-coded 21 Day Fix containers were created to help solve this problem and make portion control easy and intuitive and get you away from the hassle of calorie counting. If it fits and it’s on the approved food list, you can eat it!

How the 21 Day Fix Containers Work

There are six colors corresponding to six different types of foods:

The green container is for vegetables. These can be cooked or raw, sliced or chopped. Some examples include lettuces, kale, squash, peppers, mushrooms, and onions. Go ahead and really squish the lettuce into there to create a voluminous salad!

The purple container is for fruits. Berries can easily fit into this container as can grapes and cherries, but you’ll want to cut larger fruits like watermelon, or fruits with pits, like peaches.

The red container is for protein. Fill it with chicken breast, yogurt, eggs, tofu, or shellfish. For some of the other protein, consult the food list in your guide.

The yellow container is for more caloric carbs, as well as starches. This is where you’ll fit in foods like rice, beans, sweet potatoes, and whole-grain pasta into your diet. For foods that don’t easily fit into your container such as waffles and tortillas, the portion amounts are in your 21 Day Fix guide.

The blue container is for healthy fats. Mashed avocado, nuts, cheese, and hummus are just a few of the things you can put in this container.

The orange container is for seeds and dressings. It is the smallest and is used for calorie-dense foods like seeds, olives, coconut, and 21 Day Fix-approved dressings.

There is also a teaspoon measurement included in the 21 Day Fix program, and this is for oils and butters, such as olive oil and peanut butter. A teaspoon is not provided with the containers, so you’ll need to use your own. (And who doesn’t have a teaspoon in their kitchen?)

How To Use Them

Now that you know what goes in the containers, it’s time to use them. Although you don’t have to count your calories each day, you should use the Target Calorie Guide from the 21 Day Fix Meal Planning Guide to figure out approximately how many calories you need in a day. Once you do, take a look at the Container Chart that will let you how many containers of each color you should eat each day for your calorie range. If you want to get technical you’ll notice that the plan is roughly 40% carbohydrates, 30% protein, and 30% fat.

Although the guide contains recommendations for how much of one type of food can fit into a container, you can mix and match foods of the same category to fill a single container. For example, if you don’t want to use a whole green container for spinach, then you can fill one half full of spinach and the other half full of carrots, and it will still equal one green container.

As convenient and transportable as the containers are, you don’t have to eat out of them. You can measure out the portions in the containers and then empty the container out onto a plate or into a bowl.

Why the 21 Day Fix Container System Works

You don’t have to count calories. You only count containers. And it’s a lot easier to keep track of three green containers than x number of calories.

It’s definitely enough food. Often when people begin this program, they find that they’re full even before they’ve finished all their container portions for the day. That’s because healthy food has more volume than junk food. If you find you find this is the case for you, only eat what you can, but make sure to eat a little from all the containers instead of just filling up on your favorite kind and avoiding what you like the least.

It’s practical. Portion control is about moderation and being aware of what you’re eating. The containers help you do this. After you’ve completed your first 21 days, you’ll have a good idea of how many fruits, vegetables, lean proteins, and healthy fats you should be eating every day and you may not have to rely on the container to measure your meals.

Need some ideas on how to use yours containers? Visit my 21 Day Fix Recipes board on Pinterest or find and friend me on Facebook @ www.Facebook.com/brenda.l.ajay

Ready to give the 21 Day FIX program a try but not sure where to start? 

Why not join my next online 21 Day FIX support group. It's a fun way to get acquainted with the program, make new friends and get some great recipes and meal ideas. The group is free with the purchase of a 21 Day FIX or 21 Day FIX Extreme Challenge Pack. Joining is easy, just fill out this form to tell me a little more about why you're ready for Th FIX!

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Brenda

21 Day Fix: Understanding Containers

One of the more difficult parts of starting any new diet or nutrition program is figuring out portion control. The color-coded 21 Day Fix containers were created to help solve this problem and make portion control easy and intuitive and get you away from the hassle of calorie counting. If it fits and it’s on the approved food list, you can eat it!

How the 21 Day Fix Containers Work

There are six colors corresponding to six different types of foods:

The green container is for vegetables. These can be cooked or raw, sliced or chopped. Some examples include lettuces, kale, squash, peppers, mushrooms, and onions. Go ahead and really squish the lettuce into there to create a voluminous salad!

The purple container is for fruits. Berries can easily fit into this container as can grapes and cherries, but you’ll want to cut larger fruits like watermelon, or fruits with pits, like peaches.

The red container is for protein. Fill it with chicken breast, yogurt, eggs, tofu, or shellfish. For some of the other protein, consult the food list in your guide.

The yellow container is for more caloric carbs, as well as starches. This is where you’ll fit in foods like rice, beans, sweet potatoes, and whole-grain pasta into your diet. For foods that don’t easily fit into your container such as waffles and tortillas, the portion amounts are in your 21 Day Fix guide.

The blue container is for healthy fats. Mashed avocado, nuts, cheese, and hummus are just a few of the things you can put in this container.

The orange container is for seeds and dressings. It is the smallest and is used for calorie-dense foods like seeds, olives, coconut, and 21 Day Fix-approved dressings.

There is also a teaspoon measurement included in the 21 Day Fix program, and this is for oils and butters, such as olive oil and peanut butter. A teaspoon is not provided with the containers, so you’ll need to use your own. (And who doesn’t have a teaspoon in their kitchen?)

How To Use Them

Now that you know what goes in the containers, it’s time to use them. Although you don’t have to count your calories each day, you should use page 4 of your guide to figure out approximately how many calories you need in a day. Once you do, take a look at the 21 chart on page 19 that will let you how many containers of each color you should eat each day for your calorie range. If you’re paying attention to macronutrient percentages, you’ll notice that the plan is roughly 40% carbohydrates, 30% protein, and 30% fat.

Although the guide contains recommendations for how much of one type of food can fit into a container, you can mix and match foods of the same category to fill a single container. For example, if you don’t want to use a whole green container for spinach, then you can fill one half full of spinach and the other half full of carrots, and it will still equal one green container.

As convenient and transportable as the containers are, you don’t have to eat out of them. You can measure out the portions in the containers and then empty the container out onto a plate or into a bowl.

Why the 21 Day Fix Container System Works

You don’t have to count calories. You only count containers. And it’s a lot easier to keep track of three green containers than x number of calories.

It’s definitely enough food. Often when people begin this program, they find that they’re full even before they’ve finished all their container portions for the day. That’s because healthy food has more volume than junk food. If you find you find this is the case for you, only eat what you can, but make sure to eat a little from all the containers instead of just filling up on your favorite kind and avoiding what you like the least.

It’s practical. Portion control is about moderation and being aware of what you’re eating. The containers help you do this. After you’ve completed your first 21 days, you’ll have a good idea of how many fruits, vegetables, lean proteins, and healthy fats you should be eating every day.

The 21 Day Fix system works! It takes 21 days to create a new habit or break an old one. Find out how easy it is by joining my next 21 Day Fix fitness and nutrition online group where we'll walk through the system together, one step at a time. You'll get meal plans, recipes and grocery lists to solve all your meal planning problems, and you'll get tons of support and motivation from me and the other members of the group. This is a no fail - "yes," I did it - system!
Questions? Email me any time: brendalajay@gmail.com

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Brenda

Pumpkin Pie Oatmeal

Making your oatmeal taste like pumpkin pie is as delicious as it is healthy! Pumpkin puree and spices add flavor without adding fat. Crunchy pecans and a touch of maple syrup add the finishing touches.

Total Time: 30 min.
Prep Time: 5 min.
Cooking Time: 25 min.
Yield: 2 servings

Ingredients:

1¼ cups water
½ cup steel-cut oats (or old-fashioned rolled oats)
½ cup pumpkin puree
¼ tsp. pumpkin pie spice
1 Tbsp. chopped pecans (or walnuts)
2 tsp. pure maple syrup (or raw honey)
½ cup unsweetened almond milk

Preparation:

1. Bring water to boil in medium saucepan over medium heat. Add oats; cook over medium-low heat, stirring frequently, for 20 to 25 minutes. Remove from heat.
2. Add pumpkin, pumpkin pie spice, and pecans; mix well.
3. Divide evenly between two serving bowls; top each with maple syrup and ¼ cup almond milk.

Tip: When using old-fashioned rolled oats, reduce cooking time to 5 to 7 minutes.

Get a taste of what Healthy Holiday meal planning is all about in our FREE 5-day sneak peek group. This private Facebook group is designed to help you start planning for a season of festive celebrating and entertaining and learn how to enjoy your holidays to the fullest and avoid holiday weight gain. Joining is simple, just click the picture below and then click "join."

Join the FREE 5-day Healthy Holidays Preview Group

Brenda

21 Day Fix - How do I know how many containers I am allowed each day?

The #1 question I get asked about 21 Day Fix is How do I figure out how many containers I can use each day? Like everything with 21 Day Fix, it's easy. Here's the whole scientific, mathematical formula if you want to get technical. Or you can just skip to the bottom of the paragraph and use the cheat sheet. Here's the thing - when you're starting the program for the first time, don't get stressed out by counting containers. If you make a mistake and eat an extra purple, it's not going to kill you! It won't even wreck diet, just keep going. Don't try and make up for it tomorrow by having one less purple. Just stick to the count the best that you can and KEEP GOING! You will get used to it and eventually not even need to rely on the containers at all. Healthy eating will become automatic. That's your goal. You've got this!

Here's the scientific, mathematical formula:

Calculate Your Calorie Level and Daily Container Count

Whether you are trying to lose weight, maintain weight, or gain weight, calculating your proper daily calorie goal is essential to reaching your goals. Here’s how:

1. Multiply your current weight in pounds x 11. This number is your Caloric Baseline.
2. Add 400 (The Fix Calorie Burn) to your Caloric Baseline. The resulting number represents your Caloric Needs to maintain your weight.
3. Subtract 750 (the caloric deficit) from your Caloric Needs. This number is the Caloric Target you should eat to lose weight.

Using your 21 Day Fix Eating Plan Guide, look up the corresponding container count on page 15. Your calorie bracket will determine how many containers of each color you should eat each day.

Here’s an example using a 150-pound person who would like to lose weight.
1. 150 x 11 = 1650 (Caloric Baseline)
2. 1650 + 400 = 2050 (Caloric Needs to maintain weight)
3. 2050 – 750 =  1300 (Caloric Target to lose weight)

Note: If your Caloric Target is less than 1,200, round up to 1,200. If it’s more than 2,300, round down to 2,300. If you are trying to gain weight, add 750 instead of subtracting 750.

Don't feel like doing the math?
Use this cheat sheet!

Now some helpful tips to get you off to a good start!

Write Down A Sample Day of Meals

Now it’s time to start planning. Go to the food lists on pages 24-39 of the 21 Day Fix meal planning guide that was included with your fitness program. Read through the choices and mark down some of your favorites under every container. Then, using this meal planner, plan a sample day. Think about what types of food you would like to have at each meal and include some of your favorite healthy snacks. Don’t be afraid to keep it simple.

Before you move on to the next step, think about what you would like to eat for the next 3-5 days. Do you want to eat the same thing for breakfast each day, or do you want to switch it up? What about your snacks, lunches, and dinners? Do you have time to cook meals, or would you prefer to eat simply? Write down the variations you’d like, which “free foods” you’d like to add (page 37) and any treats you’d like to substitute for a yellow or orange container this week (page 38 & 39).

Make a Grocery List

Set yourself up for success by writing out your grocery list and sticking to it. Base your list on the foods you chose for the next 3-5 days. It’s okay to buy a surplus of these foods so that you have a little extra on hand, but try to stick to the amounts that match your calorie level. Remember that one green container holds about 1 cup or more of vegetables, and that a serving of protein is about 4 ounces (before cooking). If you plan to eat 4 red containers of boneless, skinless chicken breast over the next few days, you would buy 1 pound of chicken. Click the image below to download your Fix-friendly grocery list.

10 Time-Saving Tips

Buy pre-cooked chicken breast or fish from the deli section.
Choose canned tuna for quick meals.
Buy pre-cut vegetables. (Just make sure nothing is added to it!)
Hard-boil several eggs at once for quick, high-protein snacks or to add to salads. Here are our tips on how to cook perfect hard-boiled eggs.
Bake all of your sweet potatoes at once.
Pre-cook enough quinoa or brown rice for the week.
Chop all carrots, cucumber, bell peppers, etc. at once for healthy snacks and ready toppings for salads.
Mornings can be hectic. Have your breakfast ready to go by prepping a large batch of oatmeal or these simple egg cups.
Stock up on berries or fruits that don’t need to be cut like apples, oranges, and bananas.
Raw, unsalted nuts make a great, portable snack.

The best tip of all:

Join an online challenge group! It's the best way to get kickstart your fitness journey. Simply choose the fitness program you like best - like 21 Day Fix, PiYo, T25 P90X, Cize, Insanity and more! Then workout at home, at your own pace. Check in with us through a closed Facebook group throughout the day to get motivation and encouragement from your coach and fellow team members. You'll also find helpful tips and advice, recipes, games and special offers. It's a fun way to keep one another accountable and celebrate in each other's successes. Ready to join? Fill out this request form. It will tell me a little more about you and your goals so I can help direct you to a fitness program that best suites your own personal needs.

Are you ready to give the 21 Day Fix a try but are feeling overwhelmed? Join us this month for the Ultimate 21 Day Fix Boot Camp for Beginners. We'll take you step-by-step through the workouts, meal planning and preparation and we'll have a lot of fun doing it!Joining is easy, just fill out this form to get started:

Fill out my online form.

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Brenda

21 Day Fix - All your questions answered

Everything you ever wanted to know about 21 Day Fix!

If you haven’t heard of 21 Day Fix, in a nutshell it’s simple fitness and simple eating that gives you fast results! You won’t be counting calories with The Fix. Instead, you’ll learn how to put together healthy and delicious meals while controlling your portions. What you learn with this program doesn’t end in 21 days either. This method of prepping and portioning your food is something you’ll continue with for the rest of your life. And then there are the workouts, which are both simple, yet challenging—so it caters to all fitness levels. Who doesn’t want to be building muscle and blasting fat all at the same time?

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.

What's the secret? The 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!

Combine this eating plan with one 30-minute workout a day. That's all. It's that simple!

You don't have to eat directly from the containers.

Create delicious meals by tossing all your ingredients into a bowl to make a healthy and filling pasta or salad—just like this one!

What do you get with 21 Day Fix?

Everything you need to lose weight. Simply and quickly.

Simple 30 Minute Workouts

6 easy-to-follow workouts on 2 DVDs

The workouts are perfect for people on the go, busy moms and beginners. Anyone can do these workouts. They are a mix of cardio, strength and flexibility routines that last a total of 30 minutes. They don't require a lot of equipment or space either. Each workout has modified moves for beginners or people with limited mobility.

NEW!

101 Family Favorite Recipes, all 21 Day Fix approved!

Enjoy the foods you love and still lose weight with the FIXATE™ cookbook, Autumn Calabrese's very own collection of 101 delicious, portion-controlled recipes designed to work with the 21 Day Fix food containers.

FAQ's:

What do you need besides the workouts?

Just some 3-8 lb weights or resistance bands, a towel and water bottle. A yoga mat is good to have but not necessary.

What kinds of food can I eat on the 21 Day Fix meal plan?

Good, healthy clean food! For best results, avoid or eliminate all processed and fast foods. Remember this is not a diet, it's a lifestyle. Eat clean and enjoy lasting results and lifelong benefits.

Are you allowed any treats?

Absolutely! Enjoy dessert, or a treat like wine or chocolate up to 3 times a week. Any nutrition plan that includes wine and chocolate is the plan for me!

Can I have a cheat meal?

Sure, just don't over indulge. Enjoy a cheat meal a couple of times a week, just don't overdo it! 21 Day Fix is all about living a balanced, healthy lifestyle. So eat the foods you love just aim to portion them out according to the meal plan. Want some pizza and beer on Friday night? Go for it...just get back on track and stay on track. That's why being part of a challenge group is so important fro accountability and support.

Meal planning sounds really complicated, can anyone do it?

Absolutely. It just takes some getting used to. Your breaking old habits and creating new healthy ones. The program comes with a lot of useful meal planning tools and your coach can provide you with even more. Here's a sample meal plan. It really is very simple once you get the hang of it. As your coach, I can give you grocery lists, recipes, sample meal plans to help you get started.

Do you have to drink Shakeology?

No. But it definitely makes a difference. Shakeology really is the healthiest meal of the day. You never have to worry if you're getting enough vitamins and minerals. That one daily shake packs a powerful punch! It's loaded with vitamins, minerals, prebiotics, antioxidants, and super foods. It not only helps curb your appetite by keeping you full for 3 hours, but it is so convenient! I usually recommend drinking one for breakfast. That's the most important meal of the day and yet the one we tend to skip the most. You can shake it up in seconds and take it to go with you. Google Shakeology and you'll find all kinds of tasty recipes.

What is 21 Day Fix?

21 Day Fix is a nutrition and fitness program that makes losing weight so simple, anyone can do it. Easy-to-follow portion control and 30-minute workouts take the guesswork out of losing weight to help you see results fast—up to 15 pounds in just 21 days! Whether you want to lose a few pounds before your next vacation or jump-start a bigger weight-loss goal, 21 Day Fix is the program for you. It’s simple, it’s fast, and it works. If you’re ready to get serious, 21 Day Fix can help you lose the weight.

Why is 21 Day Fix effective?

Because it’s so simple! You don’t have to count calories, points, or log your food into diet software. With 21 Day Fix, everything is laid out for you. All you have to do is use the specially designed portion-control containers and do one 30-minute workout per day. Commit to it for 21 days, and you’re going to love your results.

What makes 21 Day Fix unique?

It’s the only fitness and nutrition program that combines portion-control containers and world-class workouts. By placing equal emphasis on fitness and healthy portion control, 21 Day Fix can help anyone lose weight—and keep it off—in a way that’s simple and sustainable. Whether you want to lose 10 pounds or 100 pounds, you can do it with this program.

Who is Autumn Calabrese?

Autumn Calabrese is a celebrity fitness trainer, busy mom, and national-level bikini competitor. She came up with the idea of a portion-control container system after watching a client eat an entire 1,300-calorie salad in one sitting because it was “healthy.” Autumn realized that supersized portions were hurting her clients’ weight-loss success because they were eating too much without knowing it. So she developed portion-control containers to help people see how simple it is to eat the right amounts and lose weight easily. And as a single mother, Autumn understands how hard it can be to fit exercise and healthy eating into a jam-packed schedule. So she created short but effective workouts that take only 30 minutes a day, along with a simple eating plan that doesn’t require you to spend hours in the kitchen.

You have 2 choices:

The original 21 Day Fix - Best Seller!

NEW! 21 Day Fix Extreme 

 It takes 21 days to make or break a habit. Just 21 days! Let's fix this and solve all your meal planning  problems. Want to be a hero cook at home? I'll take you through a step-by-step process to help you kick some bad eating habits and get hooked on healthy, tasteful food.

When it comes to losing weight and keeping it off, the recipe is simple:

Fitness + Nutrition + Support = Success

Let's break it down...

Fitness: 

Follow the 21 Day Fix fitness program. This workout routine is quick and easy. It's just 30 minutes per day and it's challenging but not too intense and it's not boring either. It's the perfect fitness program for beginners. If you're looking for something a little more advanced, try 21 Day Fix Extreme.

Nutrition:

The 21 Day Fix eating plan is as simple as it gets. The program lays out all the food groups and includes 7 color-coded containers to help you portion your meals. So it takes all the guess work out of meal planning. Bonus - Join my challenge group and I'll provide you with 21 days of meal planning, recipes and grocery lists for FREE!

Support:

Included with the 21 Day Fix, and all Beachbody fitness programs, is both 1:1 personal coaching (from yours truly!) and online support from fitness trainers, nutritionists, other coaches and your peers. Bonus - If you really want to get serious and have lasting results, join an online challenge groups (included in the cost of your fitness program). This is a private online support group made up of other challengers just like you and me who share fitness tips, recipes, motivation and a few laughs too! Statistics show that people who workout regularly with their peers lose more weight and have a much higher success rate than those who try to diet and exercise alone. Together we can do this!!! Enter to win! - Submit your before and after photos and bio to Beachbody and you could walk away a big winner! Beachbody features a success story every week and awards the challenger with a $500 cash prize.

Ready to Fix this?

Email me if you have any questions about the program: brendalajay@gmail.com

Did I answer all your questions and now you're ready to buy? Follow this link to Team Beachbody's storefront:

21 Day Fix Challenge Pack with Shakeology

21 Day Fix Extreme Challenge Pack with Shakeology 

21 Day Fix Essentials - Fitness Program only (no Shakeology) 

21 Day Fix Extreme Program only (no Shakeology)

New online challenge group starting every month!

Fill out this form for more information and I will get back to you within 24 hours.

There are tons of Wufoo features to help make your forms awesome.

Brenda

Flourless Brownie Cupcakes

These dark chocolate muffins are delicious and surprisingly healthy. Chicpeas...really??? Hey, don't knock it until you try it. These rich little treats are quick and easy to whip up and taste nothing like a vegetable. And yes, they are Fix approved!

Total Time: 22 min.
Prep Time: 20 min.
Cooking Time: 12 min.
Yield:12 servings, 1 cupcake each

Ingredients:

1 (15 oz.) can chickpeas (garbanzo beans), drained, rinsed
3 large eggs
½ cup pure maple syrup
1/3 cup unsweetened cocoa powder
1 tsp. baking soda
3 Tbsp. coconut oil, melted
1 tsp. pure vanilla extract
1/3 cup dark chocolate chips

Preparation:

1. Preheat oven to 350° F.
2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
3. Place chickpeas, eggs, maple syrup, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
4. Divide batter among 12 prepared muffin cups.
5. Top each muffin with about four chocolate chips; push into batter.
6. Bake for 10 to 12 minutes, or until toothpick inserted in center comes out clean.
7. Cool completely and enjoy!

Brenda

Turkey Chili

This chili is a staple at our house during the fall and winter months. I sometimes double or triple the recipe and cook it in 2 or 3 large pots at once, then separate the chili into quart-sized containers and freeze them for a quick go-to meal on a busy day. Don't be afraid to play with the "heat!" Experiment with hot sauce instead of cayenne or even BBQ sauce for a mild flavor. This is a great recipe to make for parties and tailgating. It's got a lot of flavor and really hits the spot on a cold day!

21 Day Fix: 1 GREEN 1 RED 1 YELLOW

Ingredients

4 tablespoons extra-virgin olive oil
2-3 garlic cloves minced
1 large onion, chopped (or use chopped leeks for a milder flavor)
3 pounds ground turkey
4 tablespoons chili powder
2 tablespoon cumin
1 tablespoon ground corriander
1 teaspoon salt
1 teaspoon black pepper
1/2 - 1 teaspoon cayenne pepper (to taste)
4 cups chopped peppers, any color combination, red, green, yellow, orange, sweet or hot
1 (28-ounce) can tomato sauce
3 (14-ounce) cans dark red kidney beans
1 (8-ounce) can sliced black olives (optional)
2 cups corn kernels, optional

1. Heat extra virgin olive oil in a large pot over medium heat. Add garlic and onion and cook until onion is translucent (about 3 minutes).
2. Add turkey and stir until turkey is cooked through. Add next 8 ingredients (chili powder through cayenne pepper) and mix thoroughly. Add chopped peppers, cover and let cook for 5 minutes until peppers are tender.
3. Add the remaining ingredients and simmer on low for 1 hour to let the flavors come together. Or place in a crock pot on low for desired amount of time.

Brenda

So what's up with PB2?

One of the 21 Day Fix questions I am hearing a lot of lately is "how much PB2 can I use?" For those of you who don't know, PB2 is a powdered peanut butter, made by squeezing natural oils out of the peanut and then dehydrating what's left, yielding a powder in which 90% of the fat is removed from the peanut.

PB2 is much lower in fat and calories—about 45 calories per 2 tablespoons, compared with 180 calories for 2 tablespoons of peanut butter. Peanut butter, however, will give you more protein (8g vs. 5g) and fiber (3g vs 2g) per serving. Peanut butter is also a decent source of protein, iron, vitamin E, and folate, whereas those nutrients are sacrificed during the manufacturing process of PB2.

That being said...I am not a fan. Why?

I make a conscious effort every day to fuel my body with the most nutrient dense foods I can find. PB2 is a processed food. It's another example of how food manufacturers trick consumers into thinking less calories is better for you. A much healthier choice is all natural peanut butter which contains a dose of healthy fats that keep you satisfied and reduce cravings. True, you may have to use less, but here's a case of less is more in terms of flavor and nutrition.

Have you tried it? If you're a fan of eating a spoonful right out of the jar or like to dip fruits and veggies in it, then stick to good old fashioned natural peanut butter. Mixing PB2 with water as directed results in a gritty, chalky-like glob with a slight peanut flavor. Mixing it in a smoothie, shake yogurt or oatmeal is a more palatable option.

In addition, PB2 contains added sugar and is not organic. Peanut crops are routinely sprayed with toxic pesticides that are suspected to have caused the increase in peanut allergies and are linked to and increased risk of birth defects, nerve damage and cancer.



Want to know more? Here's Autumn Calabrese's opinion?

Peanut Butter vs Almond Butter

When it comes to nut butters, peanut butter wins in the people's choice category. The smooth, gooey decadent food has been a staple in American kitchens for centuries. Mom's love Jif and kids do too! But if you're ready to break up with your love affair with peanut butter, give almond butter a chance. It's rich in healthy fats, it's a better source of fiber and it tastes amazing. This infographic from Foodbabe.com says it all:

From: Foodbabe.com

These clean eating tips and tricks are great but if you're ready to take healthy living the next level, join one of my online fitness and clean eating accountability groups. Want to look and feel great for a big event in your future? Need to shed a few pounds to fit into your jeans this fall? Ready to improve your overall health and wellness and start living your best life? The online groups are a great support system where you receive daily motivation, tips and advice to help you complete a fitness program and achieve success. Ready to give it a try? Fill out this application to be enrolled in a future challenge.

Online contact and registration forms from Wufoo.

Brenda