Friday, August 14, 2015


As preseason football is here, here is a great 21-Day Fix friendly appetizer for you to enjoy as you watch the games! 
Serves 2
Prep Time
10 min
Cook Time
15 min
  1. 1/2 cup of cottage cheese
  2. 1 cup of baby spinach
  3. 1/2 cup canned or bottled artichoke hearts, finely diced
  4. 1/4 tsp minced garlic
  5. 1/4 cup of shredded cheddar cheese
  6. Salt and pepper to taste
  7. 1 Whole Wheat Pita
  1. Heat oven to 350 degrees Farenheit
  2. In a saucepan over medium heat cook your cottage cheese for 1 minute. Add minced garlic and mix around. Cook until cottage cheese starts to bubble.
  3. Add spinach and artichoke to the cottage cheese and cook until spinach is wilted. 1-3 more minutes. Add half the cheese and mix just until it begins to melt.
  4. Add salt and pepper.
  5. Transfer cottage cheese mixture to a food processor and pulse a few times. Do not over-pulse or you will end up with too much liquid. You want the cottage cheese to still be a bit lumpy.
  6. Transfer to a small ramekin and pour remainder of cheese on top. Bake for 10-15 minutes until cheese is melted and starts to bubble.
  7. Serve hot with veggies or home-made pita chips (Cut a pita into traingles and place on a baking tray. Spray with cooking spray. Bake them in the oven while your dip is baking)!
  1. Each serving equals .5❤️, .5💙, 1💚 and .5💛 if served with pita!

Thursday, August 13, 2015

21-Day Fix Approved Chipotle Chicken!

This recipe totally reminds me of Chipotle's burrito bowl!!  Since there isn't a Chipotle close to home for me and I can never make a good guess on it's calories, I'll surely be adding this recipe to my family's dinner menu!!
Plus, taking a look at this meal, no one can ever claim that the 21 Day Fix eating plan is bland or will leave you feeling deprived!

This meal makes about 5 servings (or 4 if your husband enjoys a larger portion, such as mine does).

Chipotle Chicken, Lime Quinoa, and Avocado Salad with Cilantro Lime Dressing

Chipotle Chicken

  • 1.25 lbs of Chicken Breast Tenders
  • 2-3 tsp Chipotle Powder (to your taste)
  • 1 tbsp Olive Oil
  • 1 tbsp White Wine Vinegar
  • 2 tbsp Dijon Mustard
  • 2 tbsp Chopped Cilantro
  • 2 Garlic Cloves, Minced
  • 1/4 tsp Black Pepper
  • 1.5 Tbsp Honey or 1/2 Tbsp Stevia
Combine all of the above ingredients into a sealed container or ziploc bag and marinate the chicken in the refrigerator for several hours. (I usually throw this together the night before or over my lunch hour.)
Heat a large, non-stick skillet over medium heat. Pour the chicken and the marinade into the skillet and cook until browned on both sides and the chicken is cooked through. About 4 minutes per side.

Lime Quinoa

  • 1 cup Quinoa
  • 2 cups Water
  • 1/4 tsp salt
  • 1/2 tsp Black Pepper
  • 2 tsp Coconut Oil
  • Zest and Juice from 2 Limes
Rinse quinoa in a fine sieve and then transfer to a medium pot. Add all of the ingredients except for the lime zest and juice and bring to a boil. Reduce the heat to low and simmer 15-20 minutes, covered, until the water is absorbed. Add the lime juice and zest and fluff with a fork.

Avocado Salad with Cilantro Lime Dressing

Salad Ingredients
  • 2 cups Chopped Romaine and Spinach
  • 1/2 small Cucumber, sliced
  • 1/2 Tomato, chopped
  • 1 Green Onion, chopped
  • 1 Avocado, sliced
Cilantro Lime Dressing Ingredients
  • 1 tbsp Olive Oil
  • 1 tbsp Honey or 1/2 tbsp Stevia
  • 1 tbsp White Wine Vinegar
  • 2 tbsp Cilantro, chopped
  • 1 Lime, juiced
  • Fresh Black Pepper, to taste
Prepare the vegetables for the salad and toss together in a large bowl. Whisk together all of the ingredients for the Cilantro Lime Dressing and pour over the salad.
If you are following the 21 Day Fix program, per serving: 1 Red for the chicken1 Green for the salad, 1 Yellow for quinoa, 1 Blue for the avocado, 1.5 tsp for the dressing! 

Wednesday, August 12, 2015

Tips for eating out

It's almost the weekend and I'm sure you have a jam-packed agenda.  Meet friends for dinner, attend a BBQ, go to a much to do!!  And, usually all these events include food (that is unhealthy) and empty-calorie cocktails, beer, and wine.  

Don't feel like you can't attend these fun events for the 21 days that you are following the 21-Day Fix!  You are on a health journey .... not in isolation!! 
To keep from having to stress every time you go out in public to a restaurant or an event here are some tips from Tosca Reno's Stripped book to keep you in check! 

PLANNING is best when you are out .... you always need a game plan.  You should avoid eating out as much as possible because once you enter a restaurant you surrender control over what is in your food.

1. Develop an "I don't have to eat it all!" Mindset. Make up your mind before you go that you don't have to get the most bang for your buck by cleaning your plate. KEEP YOUR GOAL IN MIND.

2. Satisfy hunger only-Don't Gorge. Eat for the purpose of satisfying your hunger, but no more. 

3. Start small and green. Start your meal with a salad, without dressing. Use a spritz of lemon or some balsamic vinegar. 

4. Broth is best. When there is no salad option have a broth based soup.

5. NO BREAD PLEASE! Remember this is not helping you achieve your 10 pound weight loss goal.

6. Clean Cooking techniques rock! Look for entree options featuring steamed or raw veggies and grilled, baked or roasted meats or fish. If they aren't listed, ask the server to prepare it that way. Oh and don't always trust the low fat or fat free symbols. 

7. Portion control is in. Have a good look at your plate when it arrives. Ask for a doggie bag and split your meal in half.

8. Fletcherize. The practice of chewing each mouthful a min of 25 times. It gives your body a chance to recognize when you are becoming full. 

9. Zero Tolerance. You want to avoid alcohol because sugar can derail you in the most powerful way. Have sparkling water with lemon or lime slices.  

10. Stop before the end. Think of your plan to shed those pounds, if you can't resist something sweet ask for a dish of fresh fruit and leave it at that!

If you doubt your ability to resist restaurant offerings then pre-eat! Then when you go to a restaurant or social event you don't have to worry about what's on the menu and you can focus on socializing.

Some other tips:

1. DESSERT: If you can't resist the dessert table then pack a few clean cookies in a Ziploc bag and pull them out with your coffee while everyone else is eating their sugar laden cookies and cake. 

2. FAST FOOD: If you have to go through a drive through, familiarize yourself with the menu. Never super size and make smart food choices by ordering grilled chicken and a side salad. Cut up the chicken and place on salad and go with olive and vinegar dressing or, low fat balsamic. 

3. SUPPORT: One of the most difficult things to manage while following a healthy lifestyle is your social life. So surround yourself with family and friends that support what you are doing and are not sabotaging your efforts. Instead of going out drinking or to a restaurant here are some alternatives.

Meet a friend at the gym

Have a game night at home with healthy clean snacks

Meet at the park for a walk 

Take a Zumba class with friends 

Hope these tips help!