Crockpot meals can be a lifesaver for busy parents. Throw a few ingredients into the pot in the morning and hit the on button and viola... the whole family has a hot, delicious meal waiting for them after school and work. Although slow cooker meals can be a great convenience, they can also be disappointing if they aren't prepared correctly. Here are some secrets to cooking no-fail crockpot meals:

1. Use the right size slow cooker. Crockpots range from 1 - 8.5 quarts. Generally speaking, most recipes work best in a 4-6 quart cooker, but refer to your recipe or owner's manual for a suggested size to insure accurate cooking time.
2. Don't overfill or underfill. Fill your crockpot between 1/2 and 2/3 with ingredients. More or less will affect cooking time.
3. Keep the lid on. Removing the lid releases heat and slows down cooking time. Resist the urge to remove the lid until the final 45 minutes of cooking to check for doneness.
4. Plan ahead. Keep in mind, most recipes require a minimum of 6 hours cooking time. The main reason we are using a crockpot is for convenience. Having ingredients on hand and prepared in advance will prevent mess in the kitchen and save you time when you need it most. 
5. For added flavor, brown meats and saute vegetables in a pan first before adding them to the crockpot. Then, de-glaze the saute pan with some liquid like broth or wine, and add the juices to the crockpot for even more richness.
6. Use the correct temperature for even cooking and to avoid safety hazards and bacteria setting in. Refer to the recipe or your owner's manual for temperature guidelines.
7. Never add frozen ingredients straight from the freezer to the crockpot. Avoid bacteria by allowing them to thaw overnight in the refrigerator before adding them to the slow cooker. Pre-packaged freezer meals are safe to use frozen as long as you carefully follow the instructions on the package. 
8. Trim fat from meat, and remove skin from poultry ahead of time to avoid a slimy, greasy meal.
9. Layer foods properly. Place firm vegetables like potatoes, carrots and onions on the bottom and meats on top for even cooking. Place delicate vegetables in during the final 30 - 45 minutes of cooking so they remain firm.
10. Add dairy during the last 15 minutes of cooking to prevent it from breaking down.
11. Use caution when cooking with wine. Keeping the lid on the crockpot prevents the alcohol from evaporating. It's best to add it to the meats and vegetables as you brown them ahead of time, or use the wine to de-glaze the pan.
12. Forget to turn on the crockpot? Don't take any chances. Letting meat and poultry set out a room temperature for an extended period of time can allow bacteria to set in.
13. You can thicken the cooking juices by letting the lid off and setting the crockpot to high during the final hour of cooking.
14. Save by purchasing less expensive cuts of meat at the grocery store. These cuts have more fat and are not as tender which makes them more suitable for slow cooking. Cook slow and low and you'll be pleased with the tender and flavorful outcome.
15. Always brown ground meats first and drain them before placing in the crockpot.
16. Add seafood during the final hour of cooking to prevent it from becoming too rubbery or breaking down.
17. Save fresh herbs and cheeses for last. Cooking herbs for too lang can destroy their flavor and cheeses can break down if cooked too long. 
18. To enhance flavor, squeeze some fresh lemon or lime juice, or add a small amount of vinegar to the pot at the very last minute.

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Rock your Crock with us!!!

Our grilling days are almost gone. Time to dig out the crockpot and warm up to the idea of fall with tasty home-style cooking! But who's got time for that? Wouldn't it be great not to have to think about what to have for supper for one week? Even better, wouldn't it be great to just throw a bunch of ingredients together and come home to a delicious meal - no fuss, no muss! For two weeks, I'm going to help you with all that. I've decided to share my favorite quick & easy crockpot recipes in a FREE 14-day Healthy Crockpot Creations challenge! In week one, everyone gets a one week meal plan with recipes and grocery list. You also get tips and advice on how to make your slow cooker meals tastier and easier than ever. Simply follow along and find out how easy and affordable it is to eat healthy meals every day! Then in week two, we'll put our skills to the test and rock the crock all week long!

All participants will receive 21 new recipes to try - 7 breakfasts, 7 lunches and 7 dinners, all easily to prepare in a slow cooker. I'll also share healthy fall snack and beverage ideas. All recipes can be prepared in 20 minutes or less and contain only whole, natural ingredients. So not only are they a cinch to prepare, but they're healthy too!

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

Brenda

Gluten Free Banana Bread

Ingredients

• 1¼ cups almond flour
• 1¼ cups gluten-free all-purpose flour
• 1¼ cups old-fashioned rolled oats, gluten-free
• ½ tsp. sea salt (or Himalayan salt)
• 2 tsp. baking soda
• ¾ tsp. baking powder
• ½ tsp. ground cinnamon
• 6 large ripe bananas, mashed
• 1 tsp. pure vanilla extract
• 1 large egg, lightly beaten
• 3 Tbsp. extra-virgin organic coconut oil, melted
• ½ cup pure maple syrup
• ¼ cup unsweetened almond milk
• Nonstick cooking spray

Instructions

• Preheat oven to 350° F.
• Combine almond flour, flour, oats, salt, baking soda, baking powder, and cinnamon in a large bowl; mix well. Set aside.
• Combine bananas, extract, egg, oil, maple syrup, and almond milk in a medium bowl; mix well.
• Add flour mixture to egg mixture; mix until just blended.
• Place batter in loaf pan that has been lightly coated with spray.
• Bake for 43 to 48 minutes, or until toothpick inserted in the middle comes out clean.
• Cool completely before slicing.

Who says you have to sacrifice the foods that you love to lose weight and get healthy! It's all about balance and making good food choices along the way. To get the absolute best results from your health and fitness, join one of our online groups where you will find great ideas  and recipes, friendly accountability and the best tips and advice to help you look and feel your best at any age!

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Brenda

Healthier Fettuccine Alfredo

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

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Brenda

14 Tips to help you stick to a healthy eating plan

Congratulations, you've made the decision to "go healthy" and replace poor eating habits with better choices! Adopting a healthy lifestyle is exciting. It's day one and you've made your meal plan, shopped for healthy foods and are all set to start your transformation. The first week everything goes as planned - and then what? What happens when you get so busy that you forget to plan your meals, you don't have time to prepare them for the week and you find yourself struggling to maintain your healthy diet?

Here are 14 tips to help you stick to a healthy eating plan:

1. Eat on a regular schedule. If it helps, set an alarm on your phone to eat a meal or snack every 2-3 hours. Eating regularly will help to regulate your blood sugar, reduce cravings and keep your body in rhythm.
2. Prepare meals and snacks ahead of time. Spend 1 - 2 hours on a Saturday or Sunday preparing all your meals for the coming week. To save space, buy some stackable plastic containers so you can store all your meals in the fridge and have them handy to grab and go.
   
3. Go to the store twice. Most people say once, but two trips of the store can help you stay on track and spend less. On your first visit only allow yourself to shop the perimeter of the store. The only things on your shopping list should be fresh fruits and vegetables; seafood, meats, chicken and turkey; and dairy. Your goal should be to make as many meals as you can for the week using ingredients only found in the perimeter of the store.
4. Keep pre-portioned snacks on hand in your car or at work so you always have something healthy to reach for when life's little interruptions cause your get in the way of your plan.
5. Drink more water. Most people only drink about half of the amount they should. Aim to drink at least half your body weight in ounces of water each day. Often times you may feel hungry when in reality it is just your body asking for more water.
   
6. Enjoy your favorite foods, but limit them. What's your guilty pleasure? Chocolate, nachos, pizza, beer? Don't deprive yourself of the foods you love, just be sensible and consume them in moderation. Practice the 80/20 rule. It means that 80% of the time you stay on track and eat according to the plan and 20% of the time you indulge in your favorite treats.
7. Eat small and Eat often. Don't skip meals!!! Plan to eat 3 small meals and 3 snacks each day. Don't cut calories by skipping meals. You'll be sacrificing nutrients that your body needs to thrive and it could lead to binge eating later in the day.
8. Eat protein at every meal. Protein is more satisfying than carbs or fats and keeps you feeling full longer.
9. Always eat breakfast. Breakfast sets the tone for the day, just like working out on Monday set the tone for the week. If you get off to a good start with breakfast, odds are you'll eat healthy
   for the rest of the day. A good breakfast complete with protein, healthy carbs and fats, and some fiber will fuel your body early in the day when it needs it most.
   
10. Track your progress. Take your measurements and before pictures and update them often. When you're having a bad day, look back at where you started and convince yourself to stay on track. Sure everyone has a bad day once in a while, it doesn't mean you're a failure. It's about progress, not perfection.
11. Find an accountability partner. Studies have proven that people who workout with a buddy or regularly keep in touch with an accountability partner, are more likely to get fit and stay fit. Need some help? Join one of my online challenge group and have fun getting fit with a group of like-minded people just like you who are all working at improving their health and fitness.
12. Lift the weight you've lost. Thinking about throwing in the towel? Find a hand held weight that equals the amount of weight you've lost so far. Now try to pick it up. Losing 10 pounds may not seem like a big deal, but when you actually hold it in your hands it becomes pretty convincing.
13. Limit or avoid sugar and alcohol. Sugar and alcohol are the villains of weight loss. End your love affair with foods that seduce you. It's literally weighing you down!
14. Eat the same thing every day for a week. Spend a little extra time preparing before the week begins and get all your meals and snacks ready to go. You won't believe how much time and money your will save when you stick to the same menu for 7 days in a row. Not to mention, your body will get used to a routine and it will be easier for you to maintain that schedule in the weeks to come.

Need some help staying on track with your fitness and nutrition? Join one of our online challenge groups when we help each other stay accountable and successful! In our groups, everyone chooses a fitness program that they like and then works out in their own home and at their own pace. We also follow a customized meal plan that takes the guess work and hassle out of eating healthy. We share recipes, tips and support so no one fails! It's the most convenient way to get fit and stay fit!

To join, start here:

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Brenda

Sample meal plans for Country Heat

Here are some sample meal plans to get you through your first round of Country Heat. Since Country Heat meal plans are based on the same color-coded portion control container system as 21 Day Fix, 21 Day Fix Extreme, Cize and the Master's Hammer & Chisel; you can use these meal plans if you are following any of those fitness programs.

Recipes can be found either right here on the recipe page of my blog or from the Fixate Cookbook or Country Heat Nutrition Guide. I also included a blank template that you can download and edit with your own meal plans.
Enjoy!!!

Country Heat Meal Plan Week 1
Country Heat Meal Plan Week 2
Country Heat Meal Plan Week 3
Country Heat Meal Plan Week 4

Here's a form you can edit yourself. To use this form:

1. Click on the image
2. Click "download" on the right side of the page and save to a file on your computer
3. After download is complete, open it and you will be able to edit

Want to join our next Country Heat Dance Party? You'll get motivation and support, tips, recipes and meal plans.. and you'll have the time of your life getting fit!
Fill out this form to get started:

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Brenda

Kick Up the Country Heat with Homemade Hot Sauce!

Country Heat Homemade Hot Sauce!

This is a FREE food! No containers, have as much as you can stand!

Ingedients:

• 1 lb. fresh chile peppers (like Santa Fe, Anaheim, poblano, or jalapeño)
• Nonstick cooking spray
• 1 tsp. sea salt (or Himalayan salt), divided use
• 1½ cups distilled white vinegar

Preparation:

1. Preheat oven to broil.
2. Line large baking sheet with aluminum foil. Place peppers on foil. Lightly coat with spray. Sprinkle with ½ tsp. salt. Broil for 5 to 8 minutes per side, turning occasionally. Peppers will be blistered (or blackened) all over, but not burned.
3. Place peppers in a covered bowl. Allow peppers to cool enough to handle. Cut off top with the stem. Pull off loose skin. Scrape out seeds and veins. Discard stem, skin, seeds, and veins. Coarsely chop peppers.
4. Place peppers and remaining ½ tsp. salt in food processor. Pulse until a coarse puree forms. Place in a 1-quart jar. Loosely cover and let sit for 12 hours to allow peppers to ferment slightly.
5. Add vinegar; mix well. Loosely cover and let sit for 12 hours.
6. Place chile mixture in food processor. Pulse until smooth.
7. Place doubled cheesecloth (or fine mesh strainer) over a medium bowl. Strain hot sauce by pouring it over cheesecloth. Pour into a clean glass jar or bottle. Hot sauce may separate, so mix vigorously before each use.
8. Keep refrigerated for up to 4 months.

Country Heat, a new dance fitness program for country music lovers is here! Want to know more about it? CLICK HERE

Want to join our Country Heat Dance Party? Complete this form and select "NEW Country Heat & Shakeology Dance Party" to get started:

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Brenda

Marinated Summer Veggies with Sausage

Makes 4 servings

Containers (per serving): 3 Green 1 Red 1/2 tsp

Ingredients

2 tsp. olive oil
2 Tbsp. balsamic vinegar
2 Tbsp. fresh lime juice
2 cloves garlic, chopped
Sea salt (or Himalayan salt) and ground black pepper (to taste)
1 lb. green beans, ends removed
2 medium zucchini, sliced
2 medium summer squash, sliced
1 cup halved cherry tomatoes
1 medium green bell pepper, sliced
1 medium red onion, sliced
4 cooked chicken or turkey sausages, sliced
2 Tbsp. chopped fresh basil

Instructions

1. To make marinade, combine oil, vinegar, lime juice, and garlic in a medium bowl; whisk to blend.
2. Season with salt and pepper, if desired; whisk to blend. Set aside.
3. Place green beans, zucchini, summer squash, tomatoes, bell pepper, and onion in a re-sealable plastic bag (or large bowl). Add marinade; shake to blend. Let sit for 30 minutes.
4. Preheat grill or broiler to high.
5. Place veggie mixture on a large sheet pan (or broiler pan). Add sausages; mix well. Spread out evenly.
6. Grill or broil for 4 to 8 minutes, turning occasionally, until vegetables begin to soften.
7. Sprinkle with basil before serving.

Brenda

21 Day Fix is on Sale!!!!

Ready to give 21 Day Fix or 21 Day Fix Extreme a try?

What are you waiting for?
Get off to a fresh start this summer by cleaning up your nutrition and doing some simple daily fitness. And check it out, you can save a bundle on the 21 Day Fix and 21 Day Fix challenge packs in June! In addition, when you buy a challenge pack you'll be able to register for our online challenge groups for free! One of the great things about 21 Day Fix is that there are several workouts all planned for you in a convenient workout calendar. Simply follow the schedule each and every day, eat according to the nutrition guide and you will see results. Yes, you will see results in 21 days!

I've gone through the program a number of times and it never gets old. The nutrition program is one that I turn to again and again to stay on track with my eating, even when I'm doing other fitness programs. Before I gave 21 Day Fix a try I had lots of questions, and I'm sure you do too. I really hope you give this one a try and June is a great time to start. Organic fruits and vegetables are plentiful, the longer days means we have more time to fit a half hour workout in and let's face it, everyone's more motivated to get fit in summer.

Still not convinced? Here are answers to some of the most frequently asked questions about 21 Day Fix and 21 Day Fix Extreme:

Is the fitness program hard?

Well, it ain't recess! I get asked this over and over again. It's challenging. Your workout should always challenge you. If it's easy, it's not working. To see results you have to push yourself a little more than you did before. When you sweat, think of it as fat crying! And strong muscles are just sore muscles that have repaired. There are ways to modify every exercise so that even someone who has never done a fitness program before can complete them. This is a great versatile program that is designed for all levels of fitness, from the very beginner to the seasoned athletes. You can do this! The best way to get through it the first time is to join an online challenge group where we walk through the program together and give you all the tools and support you need to complete the program and reach your goal.

Do I have to use the containers?

Yes. If you expect the best possible results and you don't want to be disappointed, use the containers. The container system is designed to simplify your eating. If you follow the meal plan as it is designed, you will not feel hungry or deprived and you will receive the proper nutrition you need to fuel your body during the 21 day program.
I don't eat much. Do I have to follow the nutrition program?
Yes! There's no skipping meals on this program. 3 meals and 2-3 healthy snacks and plenty of water each and every day. There is a common misconception that you can simply cut calories to lose weight. Well, the truth is that you need to eat smarter and cleaner to see results. Your body needs energy to complete the workouts and get you through the day, and nutrients to repair muscle and keep your metabolism working efficiently. Skip meals and you can easily sabotage all your hard work.

Do I have to drink Shakeology?

No. You can purchase the 21 Day Fix program without Shakeology. That's exactly what I did when I ordered 21 Day Fix. It was the first Beachbody program I tried and I was not sold on the benefits of Shakeology. I got though the first round and I remember telling my coach, Melanie, that I was happy that I lost 4 pounds, but I was disappointed because I had so much more to lose! She talked me into trying it for one month. Beachbody has a money back guarantee if you aren't happy with the results after 30-days so I figured I had nothing to lose. Well, fast forward 20 months and I am still drinking it every day. The biggest difference I can tell between round one (without Shakeology) and round two with Shakeology, is that I didn't have the cravings that I did in round one. I was able to stick to the meal plan more easily. Besides that, I was not as tired and sore after my workouts and my hair, skin and nails were much healthier. It was a game changer for me and I'm confident you will be hooked too once you give it a try.

How much time will I spend shopping and prepping meals?

I am a busy mom of 3 and I put off doing this program for several months because I didn't think I'd have time. But the program is designed to simplify your life, not be a burden. Most people spend between 1 - 2 hours a week on meal prep. There are meal plans, recipes and grocery lists available to take all the guess work out of meal planning. It has actually saved me time because I make one big trip to the grocery store a week for most of our food. Then I only have to make a quick trip to restock on things my kids gobble up like milk and cereal.Pick a day that's convenient and free from distraction for a while and claim that as your day to prep. Wash and slice vegetables, pre-cook some of your foods so you have them on hand, assemble things like salads and sandwiches in advance for the week, and stock up on plenty of healthy snacks to grab and go. Once you get into a routine, it becomes quite simple.

Will buying all this healthy food cost a lot of money?

It should save you money. You will be surprised at how much money you can save when you avoid buying processed, packaged and frozen foods and snacks, and ditch drive through meals. Clean eating is good for your health and your wallet!

How much weight can I expect to lose?

This is a tough one to answer because everyone is different. Most people lose between 3 - 15 pounds. It's important to set realistic goals. I like to spend time with each challenger (that's what we call our clients) before they start to learn more about their level of fitness, any challenges or limitations they may have and what their needs are. Most importantly I want to know their reason WHY. Taking that first step to improve your health is not easy for anyone. I want to know why they are motivated to take that step and in what ways they want their quality of life to improve. Together we can come up with a plan that will allow them to reach their goal. It may not happen after the first round, but the support never ends. We're here to make sure you don't give up and you keep going until you reach your goal!
Are you ready to take that first step?
Fill out this form to tell me a little more about you and your reason why and I'll get back to you very soon so we can get started.

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Brenda

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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Garlic Basil Shrimp with "Zoodles"

Zucchini noodles, sometimes called “zoodles”, can be made with a vegetable peeler, a mandolin, or a Spiralizer. Their pasta-like texture is a perfect base for all sorts of sauces and toppings, and they're the perfect gluten free answer to pasta. Try these delicious garlic shrimp with fresh basil on a bed of zucchini noodles tonight. I'm getting hungry just thinking about this recipe!


Course: Main Dish
Categories: Fish
Source: from Beachbody blog
Preparation time: 10 mins
Cooking time: 10 mins

Ingredients

5 medium zucchini
1 Tbsp. olive oil
8 oz. raw medium shrimp, peeled, deveined
6 cloves garlic, crushed
¼ cup prepared pesto
4 fresh Italian parsley sprigs, finely chopped
5 fresh basil leaves, finely chopped
Sea salt and ground black pepper (to taste; optional)
4 Tbsp. sliced raw almonds

Directions

1. Using a vegetable peeler, cut each zucchini into lengthwise strips about ⅛ inch thick. Turn each zucchini slightly after cutting each strip to work evenly around the outside, stopping when you hit the seeds at the core. Discard cores. Cut slices lengthwise into ½- inch ribbons. Set aside.
2. Boil water in steamer or large saucepan over high heat. Reduce heat to medium-high. Place zucchini in steamer basket; cook for 2 to 3 minutes, or until tender. Remove from heat.
3. Heat oil in large nonstick skillet over medium-high heat.
4. Add shrimp and garlic; cook, stirring frequently, for 2 to 3 minutes, or until shrimp are opaque and firm.
5. Add pesto; cook, stirring frequently, for 1 to 2 minutes, or until heated through.
6. Add parsley and basil; toss gently until blended.
7. Season with salt and pepper if desired.
8. Divide zucchini among 4 plates; top evenly with shrimp mixture.
9. Garnish each serving with 1 Tbsp. almonds.

Tip: Zucchini can also be sliced with a Spiralizer or on a mandolin; adjust to a very thin slice

Want more healthy & delicious recipes, including
family favorites, gluten-free and paleo? CLICK HERE

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Brining for Sensational Grilling

from the Beachbody blog
How to brine chicken, quick chicken brine recipe—why do we need quick? Because usually when I realize I need to brine something it’s too late to make and cool the brine, and then go through the hours of brining. I always brine chickens that I intend to fry. Always. Well, almost always, sometimes, the urge comes too fast and powerfully even to do this, but normally I have at least four hours before I need to get the chicken floured and plunked into the fat. Here’s what I do when I need to brine fast .

As I write in Ratio: The Simple Codes etc., my ideal brine is 5%. That means 50 grams of salt in a liter of water, 1 ounce of salt for every 20 ounces of water, or for those poor souls without a scale, 2 tablespoons Morton’s coarse kosher salt for every 2.5 cups water.  It’s powerful enough to work, but not so powerful that you will make the meat too salty if it stays too long in the brine. (It’s also the perfect ratio for making naturally sour pickles!)

But.  If you want to brine more quickly, make a stronger brine.  I double it to a 10% salt solution, 100 grams salt per 1000 grams/milliliters water (gosh I love metric).  But there’s still a time issue: if you want to add aromatics and ensure you dissolve the salt, you’ve got to heat the brine (and water takes forever to cool; can’t wait that long).

So: When that powerful, powerful urge to have fried chicken strikes at midday, I make a 10% brine but use only half the water.  I bring this, along with herbs and garlic and lemon to a simmer, let it steep for 10 minutes, then add the rest of the water as ice (another handy use for a scale, weighing frozen water).  By the time the ice is dissolved, minutes, the brine is cool.  I throw it all in a plastic bag and leave it at room temp for 2 to 3 hours, remove it, rinse it, and let it rest for another hour or so, to give the heavy salt concentration on the exterior time to penetrate and equalize.

And there it is. Ta. Da!  Quick-brined chicken.

Lemon-Herb Brine for 1 Chicken, whole or cut into pieces

15 ounces water (or 1/2 liter)
3 ounces salt (or 100 grams)
fresh herbs (I used sage above)
4 cloves garlic
1 small onion sliced
1 lemon halved
2 bay leaves
2 teaspoons black peppercorns, cracked beneath a saute pan
15 ounces ice (500 grams ice), or 15 ounces of ice water
1 chicken (3 to 4 pounds)
Combine all of the above except the ice and chicken in a small pan and bring to a boil over high heat. Cover and remove from the heat and let sit for ten minutes.
Put the ice  (or ice water) in a bowl or large measuring cup.  Pour the herb brine over the ice.  Stir till the ice is dissolved.
Put the chicken in a plastic bag, pour the brine in, seal the bag, and let sit at room temperature for 2 to 3 hours.
Remove the chicken from the bag, discarding the brine.  Pat it dry and let it sit out for another hour before using (or you can refrigerate it till needed).  Great for roasting, but especially fine for frying.

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21 Day FIX Berry Parfait

This is one SWEET way to eat!!!

21 Day FIX Berry Parfait

Ingredients:

1 PURPLE Fresh mixed berries
1 RED Low fat ricotta cheese
1 TB honey
dash of cinnamon

Mix ricotta, honey and cinnamon together and top with fresh berries.
Enjoy!

You don't have to torture yourself to lose weight - and you certainly don't have to sacrifice eating delicious treats like this! 21 Day FIX is one AWESOME recipe for losing weight and getting fit.

• Can you handle 21 days of delicious, whole, fresh food?  Yeah, you can even have cheese, chocolate and wine.

• Can you squeeze in 30 minutes of really simple exercise?

• Can you replace 1 meal each day with Shakeology? With flavors like chocolate peanut butter cup, pina colada, snickers, salted caramel and chocolate covered strawberry...I think you can!

• Can you commit for 21 days to a private online group with free 24/7 coaching support and encouragement from other "FIXER" friends.

I believe you can!
It's just 21 days...Ready to give it a try?

Fill out this form for more information:

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Brenda

55 Healthy Snacks Under 150 Calories

Eating healthy doesn’t need to be complicated or boring! Here are 55 easy-to-prepare snacks, each under 150 calories, that will keep your taste buds happy. Check out our eating clean recipe page for even more great ideas!

1. Mini tostada

Spread ¼ cup of nonfat refried beans on a small tortilla. Top with shredded lettuce, diced tomato, and a sprinkle of your favorite cheese.

2. Frozen grapes

Freeze 1 cup of grapes and enjoy them as if they’re sorbet.

3. Greek yogurt with honey

Mix one teaspoon of honey into half a cup of plain, nonfat Greek yogurt.

4. Cinnamon apple

Sprinkle an apple with cinnamon for a treat that tastes more decadent than it is.

5. Strawberries and chocolate

Dip 4 or 5 (depending on their size) strawberries into 2 squares of melted dark chocolate.

6. Almost apple pie

Try 1 cup of unsweetened applesauce with a hint of cinnamon.

7. Jicama

Chop one and a half cups of jicama and add a splash of lemon juice and a pinch of salt for a tangy, refreshing treat.

8. Café Au Lait

Enjoy 8 ounces of skim milk with a shot of espresso.

9. Carrots with hummus

Crunch on 9 or 10 baby carrots with a side of 2 tablespoons of hummus.

10. Nuts

A handful of 25 pistachios, 14 almonds, or 16 peanuts makes for a nice “good” fat and protein snack.

11. Eggs with guacamole

Hard boil an egg and replace the yolk with 2 tablespoons of guacamole for a protein-packed snack.

12. Edamame

Boil or steam one-half cup of unshelled edamame with a pinch of salt for a fiber-rich snack.

13. Bitter chocolate

Enjoy 1 large block or 3 small squares of dark chocolate.

14. Mediterranean tomato

Dice one medium tomato and top with 2 tablespoons feta cheese and a pinch of salt.

15. Kale Chips

Make your own kale chips for a fraction of the price with this recipe

16. Bell peppers with balsamic vinegar

Drizzle 2 tablespoons of balsamic vinegar on top of 2 cups of sliced bell peppers.

17. Eggs with spinach

Scramble 3 egg whites with one-half cup of raw spinach and 1 Tbsp. of feta cheese.

18. Corn with garlic

Coat one-half of an ear of corn with a 1 tsp. of olive oil and 1 minced garlic clove. Grill until tender.

19. Santa Fe black beans

Combine one-quarter cup black beans, ¼ teaspoon of salt, and 1 Tbsp. of nonfat Greek yogurt for a hearty snack.

20. Chocolate banana

Dip one-half of a banana into 2 squares of melted dark chocolate.

21. Caprese

Top one ounce of mozzarella cheese with half a cup of cherry tomatoes and 2 teaspoons of balsamic vinegar.

22. Tuna salad

Mix together 2 ounces of water-packed tuna with 1 teaspoon of extra virgin olive oil and 1 teaspoon Dijon mustard.

23. Sweet potato

Enjoy one small baked sweet potato plain or with a pinch of salt.

24. Popcorn

Munch on 2 cups of air popped popcorn.

25. Olives

For a salty snack, enjoy 9 kalamata olives.

26. Greek watermelon

Top 1 cup of watermelon with 2 tablespoons of crumbled feta.

27. Peanut butter

Even on its own, peanut (or almond) butter makes for a treat full of good fats.

28. Cottage cheese and melon

Combine three-quarters of a cup of melon with one-quarter cup of nonfat cottage cheese for a sweet dessert.

29. Strawberry and spinach salad

For a savory and sweet salad, mix together 1 cup of baby spinach with one-half cup of sliced strawberries. Drizzle with 1 tablespoon of balsamic vinegar.

30. Shakeology

Mix one-half serving of your favorite flavor of Shakeology with water.

31. Spiced cottage cheese

Mix ¾ cup nonfat cottage cheese with a pinch of chili powder and a pinch of curry powder. Top with chopped scallions if desired.

32. Shrimp cocktail

Dip eight medium-sized cooked, peeled shrimp in 2 Tbsp. all-natural cocktail sauce.

33. Crisp bread and lox

Top a Wasa whole-grain cracker with 1 ounce of salmon lox, two slices of cucumber, and a pinch of crushed black pepper.

34. Ham-wrapped asparagus

Wrap three slices of lean, nitrate free deli ham around three cooked asparagus spears.

35. Mediterranean rice cake

Spread 1 Tbsp. of hummus on a whole grain rice cake. Top with two cucumber slices.

36. Carrot salad

Mix two grated carrots with one Tbsp. of raisins, one tsp. of raw sunflower seeds, and 2 tsp. balsamic vinegar.

37. Black bean salad

For a snack with protein and fiber, mix ¼ cup drained black beans, one chopped tomato, half a green bell pepper chopped, and a pinch of chili powder.

38. Roasted red pepper Wasa cracker

Spread 2 Tbsp. hummus on a whole-grain Wasa cracker. Top with one jarred roasted red pepper, sliced.

39. Avocado cracker

Mash ¼ avocado with a squeeze of lime. Spread on a Wasa cracker and top with a pinch of espelette pepper or smoked paprika.

40. Pistachios and cranberries

Combine 16 shelled pistachios with ¼ cup unsweetened dried cranberries.

41. Veggies and ranch dip

Enjoy ranch dressing without the guilt! Dip 10 baby carrots and 8 cherry tomatoes into 2 Tbsp. of our homemade healthier ranch dip.

42. Frozen nutty banana

Roll half a peeled banana in one Tbsp. chopped peanuts, pressing so that nuts stick to the banana. Freeze. Enjoy!

43. Baked Apple Chips 

Bake your own apple chips and you can enjoy them with much less sugar. Here’s the recipe.

44. Cheese and cracker

Top one Wasa cracker with slices of 1 piece of string cheese

45. Italian cucumbers

Cut up 2 cucumbers and enjoy them with a drizzle of balsamic vinegar

46. Seaweed snacks

1 package of roasted seaweed snacks from Trader Joe’s or your local supermarket.

47. Crunch + spice

Cut up 4 celery stalks and enjoy them with ¼ cup salsa.

48. After school snack

Cut up 4 celery stalks and dip them in 1 tbsp. almond butter.

49. Cheesy popcorn

Sprinkle 1 tbsp. nutritional yeast over 2 cups air popped popcorn.

50. Turkey tartine

Top one slice whole grain bread with 2 slices deli turkey and 1 tsp. mustard.

51. PB + J

Top one Wasa cracker with 2 tsp. nut butter and 3 sliced strawberries.

52. Monkey snack

Cut up one half of a banana and dip it in 2 tsp. nut butter and then 1 tbsp. granola.

53. Easy avocado

Mash up one half of an avocado and mix it with 1 tsp. balsamic vinegar.

54. Japanese avocado

Mash up one half of an avocado and combine with with ¼ tsp. soy sauce, ¼ tsp. sesame seeds, and a drizzle of rice wine vinegar.

55. Chips and salsa

Try these corn tortilla chips with 2 tbsp. fresh salsa.

Overwhelmed by all this clean eating stuff?

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Pepper Power

From Web MD

Peppers have a lot going for them. They're low in calories and are loaded with good nutrition. All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fiber. Plus, the spicy ones liven up bland food, making it more satisfying.

Peppers come in all sizes and colors. Some pack heat. Others are sweet. You can get them fresh, frozen, dried, or canned.

You've seen bell peppers -- green, orange, yellow, and red -- in the grocery store or in a salad bar. Red peppers pack the most nutrition, because they've been on the vine longest.

Green peppers are harvested earlier, before they have a chance to turn yellow, orange, and then red. Compared to green bell peppers, the red ones have almost 11 times more beta-carotene and 1.5 times more vitamin C.

Peppers are very versatile. You can add raw ones to everything from dips and salads to pasta dishes.

Roasting peppers is easy, too. Cut a small slit near the stems. Grill or broil until blackened. Then let them steam by zipping into a plastic bag for about 15 minutes before scraping off the skin and removing the stem, core, and seeds.

Toss red peppers in a stir-fry for a hit of color, too.

When working with hot peppers, remember that they can burn your skin and eyes. Wear rubber gloves while you're handling them, keep your hands away from your face, and wash your hands as soon as you're done. Keep a glass of whole or low-fat milk nearby, too. Capsaicin won't dissolve in water. You need some fat to neutralize it.

What About Weight Loss?

If you've heard the claim that peppers make you lose weight, you may want to take it with a grain of salt.

● Capsaicin: Found in hot peppers (including chilis and cayenne powder), capsaicin has been shown to boost metabolism as well as suppress appetite, at least slightly. Over time, this effect might give you an extra edge when it comes to weight loss. But it won't melt the pounds away.

Research shows that people who don't typically eat spicy foods are most likely to benefit from turning the heat up a notch. Capsaicin seems to affect metabolism by raising body temperature, which uses up more energy.

Baby Bell Peppers are Da Bomb!

Have you tried them? They're a staple in our house. These bite-sized little peps are the perfect snack. They're great to grab and go or you can dip them in hummus or ranch dip or try this - cut a few in half, put a piece of string cheese on top and broil them until the cheese gets bubbly. Yumm!!
Try one of these tasty recipes:

Baby Bell Peppers tossed with Feta & Mint

Course: Side Dish
Categories: Vegetable
Source: Food Network Magazine
Preparation time: 10 mins
Cooking time: 5 mins

Ingredients

1 lb baby bell peppers
3 TB Extra Virgin Olive Oil
Red pepper flakes (to taste)
Fresh mint
Juice of 1/2 lemon
crumbled feta cheese

Directions

Preheat a grill to high. Toss 1 pound baby bell peppers or quartered regular peppers with 2 tablespoons olive oil; season with salt and red pepper flakes. Grill, turning, until blistered, about 10 minutes. Transfer to a bowl and toss with 1 tablespoon olive oil, some chopped mint and the juice of 1/2 lemon. Top with crumbled feta.

Stuffed Mini Bell Peppers

Course: Side Dish
Categories: Vegetable
Source: Trisha Yearwood
Preparation time: 15 mins
Cooking time: 35 mins

Ingredients

12 mini sweet bell peppers
1 cup long-grain white rice
1 pound lean ground beef
1 medium sweet onion, such as Vidalia, diced
1 garlic clove, finely chopped
One 10-ounce can diced tomatoes and green chilies, such as Rotel
1/2 teaspoon freshly ground black pepper
1 teaspoon kosher salt
8 ounces sharp Cheddar, grated

Directions

Preheat the oven to 400 degrees F.

Cut the bell peppers in half top to bottom and remove the seeds and ribs. Set aside. Cook the rice in a medium saucepan following the package directions.

In a medium skillet, brown the ground beef with the onion and garlic over medium-high heat, 6 to 8 minutes. Drain any excess fat from the meat and remove the skillet from the heat. Combine the ground beef mixture, rice, tomatoes, black pepper and salt in a large bowl and mix until blended.

In a 9-by-13-by-2-inch baking dish, place the bell peppers cut-side up. Evenly divide the beef mixture among the pepper halves. Cover the dish with foil and bake for 20 minutes. Remove the foil and sprinkle the Cheddar on top. Return the pan to the oven, uncovered, and bake until the cheese melts, about 5 minutes.

Mini Bell Pepper Chicken Nachos

Course: Side Dish
Categories: Vegetable
Source: www.sweetpeeskitchen.com
Preparation time: 10 mins
Cooking time: 10 mins

Ingredients

1 teaspoon vegetable oil
2 cloves garlic, minced
6 green onions, sliced, white parts and green parts separated
1 1/2 cups shredded cooked chicken
1 teaspoon chili powder
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
1/8 teaspoon crushed red pepper flakes
1/8 teaspoon dried oregano
1/4 teaspoon paprika
3/4 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon black pepper

1 cup salsa
salt and pepper to taste
1 pound mini bell peppers
1 1/2 cups shredded cheddar/Monterey jack cheese blend
1/4 cup sliced black olives
1/2 large tomato, diced
1/4 cup cilantro

Directions

1. Heat oven to 350 degrees.

2. Heat the oil in a 12 inch non-stick skillet over medium heat. Add garlic and the white parts of the green onions and cook and stir 1 minute. Stir in chili powder, garlic powder, red pepper flakes, oregano, paprika, cumin, salt and pepper; cook 30 seconds, stirring constantly. Add chicken and toss until all ingredients are well coated and chicken is warm, about 1-2 minutes. Remove from heat and stir in salsa. Season to taste with additional salt and pepper if necessary.

3. Slice the ends off each mini bell pepper and slice in half lengthwise. Remove seeds and ribs and press each half open so the peppers are as flat as possible. Arrange close together in a single layer on a large baking sheet.

4. Spoon chicken mixture evenly over pepper halves. Top with black olives and cheese mixture. Bake nachos for 10 minutes, or until cheese has melted. Remove from oven, top with tomatoes, cilantro, and remaining green onions. Serve.

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Eating Clean 101

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Eat Clean - Get Lean!

Clean eating sounds like a pretty simple concept. It shouldn’t be confusing at all. We’ve just gotten

so comfortable having fast and convenient foods right within reach when we need it, that it takes more effort to make better choices.

Go in with a game plan

Eating clean is really very easy once you know the basics. The key is being prepared and planning in

advance. If you can master those things you can start making a habit of eating clean and in turn you will have more energy, sleep better, you’ll look and feel more youthful, and you will lose weight!

Where do you start?

How many servings a day? What is a complex carb? Is corn a vegetable? Let’s try to simplify things a bit. Tosca Reno, the author of the Eat Clean Diet has established some basic rules for clean eating. If you follow these principals consistently, you will see results.

Clean Eating - the Dos

• Eat more – aim for six small meals each day.
• Eat breakfast every day, within an hour of rising.
• Eat a combination of lean protein and complex carbs at each meal.
• Eat two to three servings of healthy fats every day.
• Carry a cooler packed with clean foods with you when you’re out.
• Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
• Adhere to proper portion sizes.

 Clean Eating – The Don’ts

• Don’t eat processed foods, particularly white flour and sugar
• Don’t eat chemically charge foods.
• Don’t eat foods containing preservatives.
• Don’t consume artificial sweeteners
• Don’t eat artificial foods such as processed cheese slices.
• Don’t consume saturated and trans fats.
• Don’t drink sugar loaded beverages, including sodas and juices.
• Don’t overdo your alcohol intake. Avoid or limit it
• Don’t eat calorie dense foods containing little or no nutritional value.
• Don’t super-size your meals.

Complex Carbohydrates from Fruit and Vegetables

6 portions each day 

A portion =

1 cupped handful of fresh fruit such as berries, grapefruit, melon, apples and mangoes or

2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates: 

2-4 portions each day 

A portion =

1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola
1 handful of cooked cereal
1 piece of whole grain bread or wrap
1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

Lean Protein

6 portions each day

A portion =

1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.

1 scant handful of raw, unsalted nuts (also a healthy fat)

2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).

1 palm sized portion of lean meats

Beverages

2-3 liters per day of fresh water with no sodium

Clear herbal tea (unsweetened)

Black coffee in moderation

Green/Black tea

Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners.

Don’t go Ninja!

Remember, you’re aiming at changing your diet for life. This plan isn’t a fad, think of it as a goal. Make small strides towards your goal and after 3-4 weeks you will replace your sacrifices with success. For example, if you drink 2 sodas a day make that your first sacrifice. Week one eliminate soda. Then tackle your trans-fat addiction on week 2. And once in a while, give yourself a cheat day. Remember, it’s okay to enjoy holiday meals – as long as it’s a holi-day not a holi-month!

If you would like even more support please head over to my Team Beachbody site and sign up for a free membership. I’ll gladly provide you with daily motivation and support to help you accomplish your health and weight loss goals!

Are you ready to get serious about your health and get fit for good?

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