Why women SHOULD lift weights!!

Many women believe that the only way to lose weight is to do cardiovascular (aerobic exercise). So they jog or take aerobics classes five times a week. Eventually, though, they notice that while their bodies are a little smaller, there are still a lot of flabby and jiggly bits. Sound familiar? Aerobic exercise is important for good health, but it’s only half of the equation. Keep reading for the other half.

For optimal fitness, longevity, and a lean body, weight training is essential. If you avoid pumping iron because you’re afraid of getting “bulky,” then you’re missing out on one of the best fat-burning methods around.

When you’re weight training, you shouldn’t rely exclusively on the scale to gauge your progress. You can use a body fat tester or a tape measure to track how many inches you’re losing. The size of your body will shrink as you shed fat and build muscle, but your weight may not change as dramatically as you expect. Besides, what’s more important, the number on the scale or how you look in your skinny jeans?

If you’re still not convinced that you need to lift weights, here are 10 reasons you should reconsider.

1. Burn more fat. Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The control group, women who dieted but didn’t lift weights, lost only 9.2 pounds of fat and gained no muscle. When you do an intense weight-training program such as ChaLEAN Extreme, your metabolism stays elevated and you continue to burn fat for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout.

2. Change your body shape. You may think your genes determine how you look. That’s not necessarily true. Weight training can slim you down, create new curves, and help avoid the “middle-age spread.” Just look at the amazing body transformations of the women who’ve completed P90X. Dropping only 3 percent of your body fat could translate into a total loss of 3 inches off your hips and thighs. And no, you won’t bulk up—women don’t have enough muscle-building hormones to gain a lot of mass like men do. If you keep your diet clean and create a calorie deficit, you’ll burn fat.

3. Boost your metabolism. The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long.

4. Get stronger and more confident.Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.

5. Build strong bones. It’s been well documented that women need to do weight-bearing exercise to build and maintain bone mass, and to prevent osteoporosis. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.

6. Fight depression. You’ve probably heard that cardio and low-impact exercises such as yoga help alleviate depression, and weight lifting has the same effect. The endorphins that are released during aerobic activities are also present during resistance training. Many women find that regular strength training, in conjunction with psychological treatment, helps lessen their depression symptoms substantially.

7. Improve sports fitness. You don’t have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities, whether it’s bicycling with the family, swimming, golfing, or skiing…whatever sport you enjoy.

8. Reduce injuries and arthritis. Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis. A study conducted at the University of Wales in Bangor, United Kingdom, found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement.

9. Get heart healthy. More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don’t realize that pumping iron can also keep your heart pumping. Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Associationreports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don’t lift weights.

10. Defend against diabetes. In addition to keeping your ticker strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.

Cited from-teambeachbody.com

16 Dietician-approved tips for weight loss

Thanks for stopping by!

When it comes to weight loss there is no one-size-fits plan, but some strategies tend to be more successful than others in helping people achieve their goals. 

Here are 16 of the top tips/hacks from registered dietitians! I really agree with everything on this list and if you're looking for results that LAST, read on!......

1. Stop focusing on what you shouldn’t or "can't" do.“Throw out the old diet and weight loss mentality, and focus on all the wonderful foods you CAN eat, activities you CAN do, and how they will BENEFIT you.”

— Abigail Joy Dougherty, RDN, LDN

2. And write your meals down or record them in an app.
“Research shows that people who track their food intake and activity levels lose more weight and keep it off. I get that keeping track of everything you eat and drink can be a daunting task, especially if you have busy days, so I tell people to focus on the moments when temptation is at its highest. If you can write down what you are about to eat and how you feel during these moments, you may gain insight into your eating habits and be surprised to find yourself reconsidering your decisions.”
— Maxine Yeung, RD, CPT, and owner of The Wellness Whisk

**i love My Fitness Pal for tracking calories in/out. Or the 21 Day Fix to make it even easier!

3. Try using the hunger scale before and after your meals.
“When you measure hunger and fullness levels think of using a scale of 0-10, with 10 being when you feel absolutely stuffed. Start your meal at a hunger level of about 3 or 4, and stop at a fullness level of 6 or 7.”
— Emma Fogt MBA, MS, RDN, FAND

4. Treat breakfast as the most important meal of the day.
“In my practice, I urge my clients to focus on a protein-rich breakfast, aiming for 25-30 grams of protein in the meal. Research supports the idea that a protein-rich breakfast can help to improve satiety and curb hunger, leading to an overall decreased caloric intake throughout the day. My favorite breakfast recommendation is a quinoa breakfast bowl or baked egg quiche paired with half an avocado.”
— Emily Cope, MS, RDN, and owner of Emily Kyle Nutrition

5. And while you’re at it, make breakfast your biggest meal of the day.
“Eat a big breakfast, medium lunch, and small dinner. The bulk of calories and (healthy) carbs should be consumed by the afternoon. Eating a big, carb heavy breakfast is satisfying and prevents afternoon and evening snacking.”
— Diane Lindsay Adler, MS, RDN for Children and Women’s Physicians of Westchester

6. Avoid eating in front of screens.
“This habit interferes with your ability to sense fullness andsatiety, which, in turn, often leads to overeating.”
— Janice Baker, MBA, RD, CDE, CNSC, BC-ADM

7. Don’t forget to eat a LOT of fruits and vegetables.
“Plan to eat nine fruits and veggies every day (so for example, four fruits and five veggies). EVERY meal and snack should include a fruit and/or veggie. The increased fiber intake keeps you feeling full longer.”
— Jennifer O’Donnell-Giles, MS, RDN, CSSD

8. And hydrate before your meals.
“Drinking water before a meal has the same effect as eating a water-rich plate of salad—it fills you up, helping you to eat less.”
— Amy Gorin, MS, RDN, and owner of Amy Gorin Nutrition

**aim for at LEAST half your body weight in ounces!

9. But don’t forget to indulge a little.
“If you want to lose the weight and then keep it off, allow for two indulgences per week in your routine. Now, when I say indulgence, I mean an ice cream cone, a slice of cake, a slice of pizza, or a burger. The key to making these work for you is to keep those indulgences within one meal, not an entire day. If you can do this and stick to two per week while keeping the rest of your week healthy and balanced, you’ve got a good handle on losing weight healthfully.”
— Lauren Minchen, MPH, RDN, CDN, owner of Lauren Minchen Nutrition and Golda Bar

**one salad will not make you skinny just like one order of fries will not make you fat! Moderation is key, my friends!

10. And eat often—aim for every three to five hours.
“Infrequent meals can cause your blood sugar to tank, leading to excessive hunger. This can increase the likelihood that you’ll eat too much and, perhaps, not make the best choice. Eating every three to five hours will keep you fueled and your blood glucose stable.”
— Lisa Stollman, MA, RDN, CDE, CDN, and CEO of The Trim Traveler

11. Add greens to (almost) everything.
“Green vegetables are low in calories and fat, but also high in fiber which helps keep you full. However many people take these plants for granted because they can have a bitter taste. But try adding them to a smoothie, salad, or any meal!”
— Kathy Brown, RDN, LDN, and registered yoga instructor

12. And try eating snacks that have a shell.
“Several recent studies indicate individuals who choose foods that remain in the shell (such as nuts) may consume less calories during snack-time. Splitting each individual nut helps to provide pacing between bites, and the perceived extra volume of the entire food may also play a role in saving a few calories.”
— Kristen Smith, RDN, LD, and founder of 360 Family Nutrition

13. Find a buddy to keep you motivated.
“Grab a friend or family member who will hold you accountable to your goals and commitments. Plan to check in at the end of every day (texting, phone calls, emails…whatever is most convenient for you) with three key points: what went well that day, what temptations or weaknesses you faced (if applicable), and what you want to try to improve tomorrow.”
— Jillian O’Neil, RD

14. And try serving foods on smaller dishware.
“It’s so simple, yet something [my clients] never think of on their own. Visual cues like a smaller plate can trick our minds into thinking we are eating more while actually eating smaller portions.”
— Lindsey Pine MS, RDN, CSSD, CLT and owner of Tasty Balance Nutrition

15. It’s really important to be patient and realistic.
“Weight loss takes time. Unfortunately, with all the reality weight loss shows, we forget that those weight loss stories aren’t ‘reality.’ Look beyond the scales and think of other changes going on. Are your clothes fitting better? Are you able to walk a little further? Are you off any medications?”
— Erin McNamara, RDN, LD

16. And finally … treat yourself with compassion.
“Before eating, ask yourself what you really need and whether food is going to provide that. If food is just what you need because you’re starving or upset or because it smells great, figure out ahead of time how much you’ll need to satisfy that need without going overboard.”
— Jamie M. Marchetti, MS, RDN, LD

—Adapted from SELF magazine

21 Day Fix Approved Snack Recipes

21 Day Fix Approved Snack Recipes

Grilled Fruit Quesadillas

Makes 3 Servings

21 Day Fix Portion (per serving): 1 Yellow, 1 Purple, 1 tsp

Ingredients

• 3 whole wheat tortillas
• 1 banana
• 9 strawberries
• 3 tsp. of nut butter of choice
• Cinnamon

Directions

1. Slice the banana and strawberries and set aside. Heat a griddle or frying pan on medium low heat. (Or use the grill during grilling weather!)
2. Spread each tortilla with a tsp of the nut butter. Place 1/4 of the banana slices and a 1/3 of the strawberry slices on each tortilla. Sprinkle with cinnamon.
3. Place the prepared tortilla on the pan and cook until golden brown and the nut butter has gotten all gooey and melted.
4. Fold over the tortilla to make a quesadilla.
5. Take take it up a notch –Sprinkle in some cocoa nibs or dark chocolate chips before cooking.

Shakeology Bark

Makes 1 serving

21 Day Fix Portion: 1 red and 3 tsp

Ingredients

• 1 Tbsp. coconut oil
• 1 scoop Chocolate Shakeology

Directions

1. Line a bread pan with tinfoil. It makes it easier to remove the bark — and you can fold it up in the foil like a REAL chocolate bar.
2. Melt 1 Tbsp coconut oil in a bowl.
3. Slowly add in 1 Scoop of  chocolate Shakeology. Stir until well mixed.
4. Pour mixture into the tinfoil-lined pan.
5. Freeze until hard.
6. Store in airtight container in the fridge.

Consider adding peanut butter, crushed nuts, fruits, shredded coconut or sea salt for variations. But, be sure to update your container count, according to your additions.

Strawberry Frozen Yogurt

Makes 1 serving

21 Day Fix Portion: 1 Purple, 1/2 Red, 1 tsp

Ingredients

• 1 Purple container of frozen strawberries
• 1/2 Red container of plain Greek yogurt
• Juice from 1/2 lemon
• 1 tsp. honey (from List B page 15 fix book) *Eliminate in Fix Extreme

Directions

1. Add all these ingredients into a food processor.
2. Mix until mixture is a smooth consistency.
3. Enjoy immediately!

Baked Cheesy Buffalo Chicken Dip

Makes 1 serving — Easily multiplied for a group setting

21 Day Fix Portion: 1 Red, 1/2 Blue, 1 Yellow, 1 Green

Ingredients for Dip

• 1/2 red container shredded chicken
• 1/2 red container plain Greek yogurt
• 1/2 blue container shredded cheddar cheese
• Tobasco or Cholula to taste

Ingredients for Chips

• 2 corn tortillas
• EVOO (optional)
• Spices such as Mrs. Dash Fiesta Lime (optional)
• Serve with 1 container of green celery for even more crunch

Instructions for Dip

1. Preheat oven to 350 degrees.
2. Mix chicken, Greek yogurt, Tobasco and half of cheese together.
3. Pour into ramekin.
4. Top with remaining cheese.
5. Bake until heated through, 15 – 20 minutes.

Instructions for Chips

1. Preheat oven to 400 degrees.
2. Spray both sides of two corn tortillas with oil (optional) and rub with spices (also optional). I use Mrs. Dash Fiesta Lime.
3. Cut each tortilla into 8 triangles.
4. Place on rimmed baking sheet.
5. Bake for 10 minutes, flipping once.

Serve dip warm or cold

Bacon Cheddar Poppers

Makes 1 serving

21 Day Fix Portion: 1 Green, 1 1/2 Red, 1 Blue

Ingredients

• 4 sweet peppers, sliced lengthwise with seeds removed
• 4 slices turkey bacon, sliced lengthwise
• 1/4 c. cheddar cheese, shredded
• 6 Tbsp. plain Greek yogurt
• 1 tsp. cumin
• Pinch pink Himalayan salt

Instructions

1. Preheat oven to 350 degrees. Spray rimmed baking sheet with nonstick spray.
2. Mix half of the cheese with the Greek yogurt, cumin and salt.
3. Fill each pepper with yogurt mixture. Reserve remaining mixture to use as dip.
4. Add remaining cheese to top of each pepper.
5. Wrap each pepper with turkey bacon and place on rimmed baking sheet. Secure with toothpick, if necessary.
6. Bake for 30 minutes.
7. Broil on high for 1 – 2 minutes.
8. Serve immediately with remaining dip and optional side of fresh vegetables.

Caramel Banana Popsicle

Makes 1 serving

21 Day Fix Portion: 1 Purple, 1 Blue, 1/2 Orange, 2 tsp.

Ingredients

• 1/2 banana, peeled and cut crosswise
• 12 almonds, chopped
• 1 Tbsp. unsweetened, shredded coconut
• 2 tsp. almond butter (or other nut butter of choice)
• 2 tsp. raw honey

Instructions

1. Place coconut and almonds in small, nonstick frying pan. Cook over medium heat, stirring frequently, until the flakes are mostly golden brown and almonds are fragrant.
2. Transfer toasted coconut and almonds onto a plate or cutting board. Insert a craft or popsicle stick into banana half.
3. Combine almond butter and honey in small bowl. Microwave 15 seconds or until fully melted.
4. Carefully spread almond butter and honey mixture over entire surface of banana.
5. Roll the banana through toasted coconut and almonds mixture,  applying firm pressure while rolling.
6. Eat any leftover honey, almond butter, almonds and coconut into your face.
7. Eat immediately or wrap popsicle in plastic wrap and freeze for up to two weeks in an airtight container.

Consider making a variety of fruit and caramel popsicles to serve at a party or for impromptu snacking urges.

Greek Dressing

Makes 1 serving

21 Day Fix Portion: 2 tsp (or make more and fill an Orange container)

Ingredients

• 2 tsp. extra virgin olive oil
• 1 tsp. red wine vinegar
• 1 tsp. Dijon mustard
• Pinch of dried oregano
• Pinch of pink Himalayan sea salt
• Shake of garlic powder
• Squeeze of fresh lemon juice

Instructions

1. Whisk with fork or quadruple the batch and throw it in a blender.
2. Enjoy!

21 Day Fix Approved Dinner Recipes

Sweet Potato and Bacon Turkey Burgers

Makes 6 turkey burgers (1 per serving)

21 Day Fix Portion: 1 Red, 1/4 Yellow

Ingredients

• 1 cup ground, lean turkey
• 1 cup finely shredded sweet potato
• 6 strips turkey bacon
• Salt & Pepper to taste

Directions

1. Precook the turkey bacon. Chop into pieces.
2. Microwave the shredded sweet potato until slightly tender, but not mushy.
3. Combine the ground turkey, sweet potato and seasonings. Divide and form into 6 patties.
4. Cook on the grill, frying pan or griddle until cooked through.
5. To serve, place on a bun and top with your favorite condiments.

These may also be baked in a muffin tin in the oven for 15 to 20 minutes at 350 degrees. (Make sure you don’t burn the bottoms!)

Serving suggestion: drizzle with maple syrup or put chipotle mayo on bun

Baked Potato Soup

Makes 4 servings

21 Day Fix Portion: 1 Yellow, 1/2 Blue, 1 tsp., 4 oz. milk (refer to page 38 of 21 Day Fix Eating Plan)

Ingredients

• 2 cups milk of choice (almond milk, skim milk, etc.)
• 2 medium russet potatoes, baked with skin on, loosely chopped
• 2 blue containers of shredded cheddar cheese
• 1/2 yellow onion, sliced and sautéed
• 1/2 teaspoon garlic powder
• 4 teaspoons organic butter
• sea salt & black pepper to taste

Instructions

1. Add milk, one potato, cheese, onion, garlic powder, butter, sea salt and pepper to medium saucepan. Heat over medium-high heat until cheese is melted and soup is hot, but not boiling. Stirring constantly.
2. Pour mixture into blender, secure lid and blend until smooth (or carefully use an immersion blender in the saucepan). Return to saucepan.
3. Dice remaining potato into small, bite-size pieces, adding to saucepan when finished.
4. Heat and stir over low heat.
5. Taste and adjust salt and pepper as needed.

Serving tip: top with crumbled turkey bacon, green onions or cheddar cheese. Add some chili powder to boost the flavor level.

Quinoa Taco Bake

Makes 4 servings

21 Day Fix Portion: 1 Red, 1 Yellow, 1 Green, 1 Blue

Ingredients:

• 1lb Lean Ground Turkey 93/7
• 1 cup uncooked Quinoa
• 1 14oz can Rotel
• No Salt added Tomato Sauce – about 4oz
• 1 Large Zucchini Squash
• 4 blue containers shredded cheese
• 2-3 TBSP Chili Powder
• 2-3 Tsp Cumin
• 3 Garlic Cloves minced
• Cilantro chopped fresh

Directions: 
1. Preheat oven to 350 degrees. Lightly spray 9×13 glass baking dish with olive oil and set aside.
2. Prepare quinoa as directed. Fluff and measure out 4 yellow containers. Should be most all of it.
2. While quinoa is cooking, spray skillet and place on med-high heat. Add garlic and ground turkey. Break up meat and add your Chili Powder and Cumin as it browns. Before all the way cooked through, add can of Rotel (optional to leave juices in). Adjust seasonings to taste.

3. Add 2 green containers of shredded zucchini squash to your meat mixture. Allow to simmer until the veggies are tender.
4. Remove from heat and add your quinoa- 4 yellow containers, 1/2 green container of tomato sauce, and 1 blue container of shredded cheese. Mix together.
5. Pour mixture into prepared baking dish. Top with cilantro and remaining 3 (blue) containers of cheese.
6. Bake uncovered 10-15 minutes until cheese is melted.
7. Divide into 4 equal portions.

NOTE: You could certainly use fresh onions, jalapenos and tomatoes if you wish. Measure out 1.5 green containers

Refrigerate or freeze any leftovers for another day.

Sriracha Baked Salmon

Makes 4 to 6 servings

21 Day Fix Portion per serving: 1 Red

Ingredients

• 2 pounds salmon, skin removed and cut into 4 or 6 fillets
• Zest and juice of 2 limes
• 3 teaspoons sriracha hot sauce
• 2 tablespoons honey
• 1 teaspoon sea salt
• Scallions, for garnish

Directions

1. Preheat oven to 425 degrees (F). Line a large baking sheet with parchment paper.
2. Place fillets of fish on prepared pan.
3. Grate a little lime zest over each piece of salmon.
4. In a small bowl, whisk together lime juice, sriracha, honey and salt.
5. Pour sauce over salmon fillets.
6. Place salmon in oven and roast for 12 minutes.
7. Sprinkle with scallions and serve.

Asian Meatballs

Makes 28 meatballs — 4 1/2 servings (approx)

21 Day Fix Portion: 1 Red

Ingredients

• 2 lb. lean ground meat of your choice (chicken, turkey or pork)
• 1 inch piece of ginger, chopped (or more depending on your taste)
• 1/4 cup soy sauce (or coconut aminos)
• 1 garlic clove, minced
• 3 scallions, chopped fine

Directions
1. Preheat oven to 375 degrees.
2. Place all ingredients in a bowl and mix until fully combined.
3. Using a medium scoop make 28 meatballs and place on a baking tray. (Or, simply use your hands to shape meatballs.)
4. Bake for about 25 minutes.

Serve with brown rice.

One Pot Peanut Pad Thai

Makes 3 servings

21 Day Fix Portion: 1 Green, 1 Yellow, 1 Red, 2 tsp.

Ingredients

• 3 green containers of your favorite veggies (carrots, orange bell pepper, broccoli, green onions, mushrooms or celery are good options)
• 3-4 cups veggie broth  (or water)
• 4 garlic cloves, crushed
• 1 Tbsp. liquid aminos
• 1/2 tsp. red pepper flakes (optional)
• 2 inch piece of ginger, sliced (count the # of slices, so you know how many to find to remove when it’s done cooking)
• 2 Tbsp. peanut butter
• 1 Tbsp. brown sugar or maple syrup
• 3 yellow containers of rice noodles
• 3 red containers tofu
• Juice from 1 lime
• Cilantro

Directions

1. Put everything into one pot (except for the lime juice and cilantro) and cover with a lid
2. Cook it on medium heat until it simmers, and then reduce to low.
3. It’s done when the pasta is cooked and the veggies are soft.

Stir in the tofu (if you haven’t already) and then add the lime juice and cilantro

21 Day Fix Approved Lunch Recipes

21 Day Fix Approved Lunch Recipes

English Muffin Mini Pizzas

Makes 1 serving, may be multiplied

21 Day Fix Portion: 2 Yellows, 1 Purple, 1 Blue

Ingredients

• 2 whole wheat English muffins (if you can look for the 100 calories or less ones)
• 1 purple of sauce (You can use homemade or store bought. If you are using store bought, try to use organic with no added sugar)
• 1 blue container of mozzarella cheese
• Seasoning of your choice (oregano, salt, pepper, etc.)

Directions
1. Split English muffins and place in the oven at 350 degrees until toasted. (Or, you can toast them in a regular toaster or toaster oven.)
2. Divide sauce evenly among the four halves.
3. Divide cheese evenly among the four halves.
4. Top with seasoning of your choice.
5. Return to oven and bake until cheese is melted.

Add other toppings for family members or self, if you have extra containers. Other topping ideas include: mushrooms, onions, peppers, ground turkey, ground turkey sausage, turkey bacon, chicken, etc.)

Buffalo Chicken Wraps 

Makes 1 serving

21 Day Fix Portion: 1 Yellow, 1 Red, 1 Blue

Ingredients

• 1 yellow worth of wraps (I prefer one large wrap instead of two smaller ones, but you can do either one!)
• 1 cooked chicken breast
• Frank’s Red Hot Cayenne Pepper Sauce (Be sure you’re getting that and not the kind that says “Wings” because that one’s not a free food. Or you could get any sauce you want if it’s approved in the book)
• 1 blue container cheese

Directions

1. Shred or cut it up chicken breast.
2. Mix the chicken pieces and the sauce.
3. Fill your wrap with the mixture.
4. Add cheese.
5. Warm the wrap on the grill, griddle, skillet, Panini maker or other warming device until cheese is melted and shell is toasted.

Pecan Crusted Chicken Strips

Makes 2 servings (3 chicken strips each)

21 Day Fix Portion: (per 3 chicken strips) 1 Yellow, 1 Blue, 1 Red

Ingredients

• 1 chicken breast
• 2 slices whole wheat bread
• 2 blue containers of pecans
• ¼ cup Dijon mustard
• 1 tsp. honey

Directions

1. In a food processor, finely chop bread and pecans (until you get the consistency of breadcrumbs)
2. Slice chicken breast into 6 strips
3. Combine Dijon mustard and honey in a shallow dish
4. Coat each chicken strip in honey-mustard mixture, then roll in pecan-breadcrumb mixture
5. Take a cooling rack (like that you would use to cool cookies) and place that inside a cookie sheet. Place chicken strips on rack and bake at 400 degrees for 20-30 minutes
6. Serve alongside vegetables or add to your favorite salad

Chicken Salad

Serving size: 1 Red Container

21 Day Fix Portion: 1 Red, 1/2 Green, 1 Yellow

Ingredients

• 2 1/2 cups of diced cooked chicken
• 3 large celery stalks, diced
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 1/2 tsp garlic powder
• 1/4 c + 1 T plain Green yogurt
• Pita pocket
• 1/2 cup raw kale
• 1 tsp. Dijon mustard

Directions

1. Mix all ingredients until well combined.
2. Put serving into a pita pocket, along with kale and mustard.

Consider serving with a side of veggies.

Veggie Burgers

Makes 10 burgers

21 Day Fix Portion: 1/2 Green, 1 Yellow (or 1 Red for vegans), 1/2 Orange, 1/3 Blue, 1/2 tsp

You can round out the other 1/2 Green and 2/3 Blue with lettuce, tomato and avocado

Ingredients

• 1/2 lb dried lentils
• 3 cups water
• 1 large red onion, diced
• 2 tbsp olive oil
• 2 portabella mushroom caps, gills and stems removed, chopped
• 2 cloves minced garlic
• 1 1/2 tsp salt and black pepper
• 2 tbsp tomato paste
• 1/2 tsp thyme
• 1/2 cup red wine
• 2 tsp balsamic vinegar
• 2 tbsp vegan Worcestershire sauce
• 1 tsp liquid smoke
• 1 cup chopped walnuts
• 3/4 cup ground flaxseed
• 3/4 cup vital wheat gluten (can also use whole wheat flour)

Directions

1. Rinse the lentils and cook in the water until they are tender and water is absorbed, about 30-35 minutes.
2. Fry the onion in the oil until soft. Add the mushrooms and garlic; fry until fragrant. Stir in the tomato paste, salt, thyme and black pepper. Let fry for a few minutes. Stir in walnuts and let toast. Slowly add wine, vinegar, Worcestershire sauce and liquid smoke. Stir in the lentils.
3. Remove from heat and stir in flax seed and vital wheat gluten. Keep stirring to strengthen the gluten and get the burgers chewy. Form into 10 patties and refrigerate for an hour. You can freeze them now to cook later, or preheat the oven to 350 degrees.
4. Sprinkle baking sheet with cornmeal and arrange patties on the pan. Bake for 20 minutes, then fry in a pan on medium heat with a little oil for 2 minutes per side. If you just want to fry them without baking, lower the heat and fry for 3-4 minutes per side.

Chicken Baked Sweet Potatoes

Makes 6 servings

21 Day Fix Portion: 1/2 Yellow, 1/2 Red, 1/2 Blue

Ingredients

• 3 medium sweet potatoes
• 3/4 pound (about 2 small) boneless skinless chicken breast
• 1/4 cups olive oil
• 2 tablespoon fresh lime juice
• 2 cloves garlic, minced or grated
• 3 whole chipotle peppers, minced
• 1 teaspoon dried oregano
• 1 teaspoon cumin
• 2 teaspoons chili powder
• salt and pepper
• 2 (half a 10oz bag) cups spinach
• 5 ounces sharp white cheddar cheese, grated
• chopped cilantro, for garnish
• Greek yogurt, for serving

Directions

1. Preheat oven to 350 degrees.
2. Wash your sweet potatoes and prick all over with a fork. Place in the oven and bake for 50-60 minutes or until fork tender.
3. Place your chicken in a baking dish and rub with a tablespoon of olive oil, salt and pepper. Place in the oven with the potatoes and bake for 25 minutes. Allow to cool.
4. Shred the chicken with a fork or your hands.
5. When the sweet potatoes are done, cut them in half and allow to cool for 5-10 minutes.
6. In a medium size bowl, combine the olive oil, lime juice, garlic, chipotle peppers, oregano, cumin, chili powder, salt and pepper. Set aside.
7. Heat a small skillet over medium heat and wilt the spinach (this can also be done in the microwave). Toss the spinach and shredded chicken together, set aside and keep warm.
8. Turn the oven up to 400 degrees. Scrape the sweet potato out of the peel, leaving a medium size layer of flesh inside with the peel so that it can stand up on its own (reserve the remaining flesh for another use later) and place in a baking dish. Brush the skins with a little of the chipotle sauce and bake for 5-10 minutes, until nice and crisp.
9. While the skins bake, mix the spinach, chicken and chipotle sauce together. Remove skins from the oven and stuff with the chicken mixture. Top with shredded cheese.
10. Bake for 10 minutes or until the cheese has melted and the skins are hot and crisp.
11. Serve with fresh chopped cilantro and Greek yogurt, if desired.

BBQ Lunch  (coleslaw, pulled pork/BBQ sauce and sweet potato "buns")

Coleslaw

Serving size: 1 cup

21 Day Fix Portion: 1 Green, 1 Orange

Ingredients

• 1 bag of coleslaw salad mix
• 1/2 cup of Apple Cider Vinegar
• 1/4 cup of Pure Maple Syrup
• 1/4 cup of canola oil
• 2 TBS Dijon Mustard
• Pepper to taste

Directions

1. Whisk together the ACV, Maple Syrup, canola oil, Dijon mustard and pepper.
2. Add the coleslaw salad mix to the wet mixture and toss together
3. Let it set up in the fridge before serving.

21 Day Fix Pulled Pork

Servings size: 1 cup

21 Day Fix Portion: 1 Red

Ingredients

• 1 Pound Pork shoulder
• 1 onion chopped
• 1/2 cup of organic low sodium chicken broth
• Seasonings such as pepper, ground mustard, paprika, garlic powder, onion powder

Directions

1. In a large crock pot, place chopped onions and chicken broth in the bottom of the pot.
2. Mix seasonings together in a small bowl. Rub them on the pork.
3. Place the pork, fat side down, into the crock pot on top of the onions.
4. Cook on the low setting for 8-10 hours.
5. Take the pork out of the crock pot and place on a plate. Pull the pork apart using a fork. It should shred nicely. You can keep it warm in the oven if you are not ready to serve it immediately. Just cover it with aluminum foil and place in an oven set to 250 degrees F.

BBQ Sauce

Serving size: 2 Tbsp.

21 Day Fix Portion: 1/4 Green, 1 Orange

Ingredients

• 1 6 oz can of tomato paste
• 1/4 cup balsamic vinegar
• 1/4 cup apple cider vinegar
• 2 Tbsp. pure maple syrup

Directions

1. Whisk all ingredients together in a small sauce pan over low heat
2. Heat to a boil, then reduce to a simmer. Let simmer for 5-10 minutes until thick
3. Let cool before serving

Sweet Potato Patty “Buns”

Serving Size: 4 rounds

21 Day Fix Portion: 1 Yellow

Ingredients

• 1 sweet potato — the bigger, the better!
• Cooking spray
• Mrs. Dash Onion & Herb seasoning
• Cinnamon

Directions

1. Cut the sweet potato into 1/4 inch thick round slices
2. Place on a parchment paper-lined baking pan
3. Spray the top layer with cooking spray then sprinkle Mrs. Dash & Cinnamon on top
4. Bake at 425 degrees F for 15 minutes
5. Turn over, and spray the other side with cooking spray. Season.
6. Bake for another 15 minutes

**(Use as a substitute for buns)