21 Day Fix Approved Pumpkin Brownies

Serves 16 

These brownies are so rich and moist - and guilt free!! :) These are 21 Day Fix approved and delicious for when you are wanting a sweet treat. My husband loves them too!

Prep Time

15 min 

Cook Time

35 min 

Total Time

50 min 

ingredients

1. 1/3 cup Coconut Flour
2. 1/3 cup Cocoa Powder
3. 1/3 cup Pure Pumpkin Puree
4. 1/4 cup Coconut Oil
5. 2 tsp Pure Vanilla
6. 4 eggs
7. 1/2 cup Pure Maple Syrup

instructions

1. Preheat oven to 350°F
2. Combine coconut flour and cocoa powder
3. Whisk in the pumpkin, coconut oil, eggs, maple syrup and vanilla extract. Blend well.
4. Pour batter into a 9 x 9 greased pan, and bake for 28-35 minutes, until toothpick comes out clean
5. Let cool completely before removing from pan

21 day fix counts

1. 1 brownie = 1 yellow treat swap (16 total servings in recipe)

July Abs Challenge

With a pregnancy and a 50 pound weight gain, my abs are .... well .... not there!

I know I'm not alone and because of that, us MOMMAS NEED TO UNITE and MOTIVATE each other.  Soo, the July Ab Challenge was BORN!

As a certified Insanity group fitness instructor, I've used my knowledge of the core to design daily exercises that will get us to the following DAILY WORKOUT by 7/31 (don't worry, it'll take all month for us to WORK to these BIG NUMBERS!):

1. 2 minute plank

2. 100 sit ups 

3. 100 leg raises 

Here's the schedule: 

https://docs.google.com/document/d/1l4vUqyAXOCam6HJhwiPWSg0QUupXz_StdbDLSQhqRt4/edit#

We CANNOT do this alone. Join my private virtual ACCOUNTABILITY GROUP on Facebook for DAILY ACCOUNTABILITY.  

Message me @ btyfitnessandnutrition@gmail.com for the full scoop!

BBQing Tips & Recipes

BBQ Tips

Alcohol Indulgence @ BBQs

Bad & Better Food Options @ BBQs

BBQ Recipes 

Rosemary Shrimp Skewers

Rosemary Shrimp Skewers with Arugula-White Bean Salad

Prep time: 15 minute   Cook time: 5 minutes

Makes: 4 to 6 servings

Ingredients: 3 tablespoons plus 1 teaspoon EVOO,

3 tablespoons plus 2 teaspoons fresh lemon juice, 3 garlic cloves, smashed,

2 teaspoons minced fresh rosemary, 3/4 teaspoon salt,

1/4 teaspoon plus 1/8 teaspoon black pepper,

1 1/2 pounds extra-large shrimp, shelled and cleaned, tails on; Nonstick cooking spray

1 small garlic clove, minced; Pinch sugar; 1 5-ounce package baby arugula;

1 15-ounce can cannellini beans, rinsed and drained; 1/2 small red onion, thinly sliced

Directions

1. Combine 2 tablespoons of the olive oil, 1 tablespoon of the lemon juice, the smashed garlic cloves, the rosemary, 1/2 teaspoon of the salt, and 1/4 teaspoon of the black pepper in a medium bowl. Add the shrimp; toss well.

Cover and refrigerate 15 minutes.

2. Heat a grill to medium-high. Thread shrimp on skewers (if they're wooden, soak in water

30 minutes prior to grilling) and discard marinade.

Lightly mist grill with cooking spray. Grill shrimp until just cooked through, about 2 minutes per side.

3. Combine the minced garlic, sugar, and remaining olive oil, lemon juice, salt, and black pepper in a large bowl. Add the arugula, beans, and onion; toss to combine.

4. Mound the salad on one side of a large platter and arrange the shrimp skewers alongside.

Nutrition facts per serving: 315 calories, 35g protein, 21g carbohydrate, 13g fat (1.9g saturated), 6g fiber

Alcohol Indulgence @ BBQs

Your best drink options are:

Soda water/vodka (boring but add a squeeze of lemon, lime or oranges to the mix and give it some flavor)

Rum & Diet Coke

Serving size: 6 oz..Calories: 65

Ingredients: 1 oz.. rum, 5 oz.. Diet Coke

This may seem too good to be true, and to some degree, it is. Even the stingiest bartender will probably give you more than one fluid oz.. of alcohol, since just one shot is 1.5 oz... But if you feel like taking it easy and enjoying the springtime weather without going in too hard, this mix should work for you.  As much as I DO NOT endorse diet soda's this is a better option than most!   

Anheuser Busch, Natural Light

Serving size: 12 oz..

Calories: 95

We bet you had no idea that all the time you spent practicing your Beirut technique, you were actually being health-conscious—good for you! One 12 oz.. serving of Natty Light contains just 95 calories, while the same serving of Bud Light contains 112 calories. The difference is pretty negligible so feel free to go for whichever beer you like more.   

Gin & Diet Tonic

Serving size: 7.5 oz..

Calories: 115 calories

Ingredients: 1.5 oz.. gin, 6 oz.. Diet Tonic

Like any beverage containing extra sugars, this simple and straightforward drink can be brought down a notch by picking a diet option, rather than the standard one. Gin and tonics have a slightly bitter taste, but it’s nothing a wedge of lime can’t cure.

Cosmopolitan

Serving size: 3 oz..

Calories: 150

Ingredients: 1.5 oz.. vodka, ½ oz.. triple sec, ½ oz.. lime juice, ½ oz.. cranberry juice

Cosmos are excellent low-calorie cocktail options. While they vary in size and alcohol content (a 4 oz.. Cosmo might go up to 200 calories, while another with 5 fluid oz.. could go up to 320), these drinks generally stay in the range of drinks that aren’t too bad for you. (And might even make you look pretty classy.)

Mojito

Serving size: 6 oz..

Content: 160 calories

Ingredients: 2.5 oz.. light rum, club soda, 1 tsp. limejuice, 2 tsp. sugar, fresh mint sprigs