Getting back on track after the Summer

21 Day Fix was the very first at-home fitness and nutrition program I was introduced to after I had had our 3^rd son and was trying to lose the baby weight. I wanted to lose 40 pounds and since we had completed our family, I also wanted to get rid of all those lovely maternity clothes and XL clothing pieces that were still hanging in my closet. 

I was always a bit bigger of a person but I did enjoy being active.  So after our son was born, I believed that I could out-exercise a bad diet.  Before starting the 21 Day Fix, I would bike to work and back, do Jillian Michaels Shred workout and go for a walk after dinner.  I also had a membership at the gym but I felt so guilty leaving my family at home while I was there.  Even with all this activity, hard work and time I was putting in, I still couldn’t get that scale to budge and keep up with what I was putting into my mouth.  There was no way around it - I needed to put better quality food and nutrition into my body.

I didn't want the quick fix. 
 I wanted to grow new healthy habits
for life.

So when I was introduced to the 21 Day Fix back in 2013, I treated it as an experiment for myself.  Since I was spending the money on this program, I was dedicated to make the money spent worthwhile because we didn't have a whole lot back then.  My husband thought this was another weight loss quick fix thing so I was even more motivated to prove him wrong and make the money spent worthwhile.   

I cut my workouts back to just 30 minutes a day following the 21 Day Fix workout calendar and workout videos.  I followed the set out nutrition plan that went along with it.  Since nutrition was my biggest struggle, I wanted to see what would happen if I really just surrendered to the "healthy eating thing" for just 3 weeks.  Would I be further ahead and would it be worth it?  Would skipping dessert and eating more veggies be worth it?
 

The workout schedule that you follow. 
Push play on the scheduled workout,
get stronger and better each time

I learned SO much by following that nutrition plan for those 3 weeks.  I learned about  the different size portions for each food group.  I learned about how many servings of each food group is ideal in a day.  I learned that the reason I couldn’t lose the weight before, even though I was exercising and active, was that my diet was full of carbs and hardly any veggies.  If I’m being honest with myself, some days I would go without any at all.  I also learned to say no to foods for comfort and had to work through my emotions for those 3 weeks by distracting myself elsewhere.  I was a big emotional eater and I would eat things to perk me up if I was running low on energy or having a hard day.  I learned that the food doesn't really fix anything and after saying no to emotional eating for a week, it got easier, and I grew more self disciplined.   

 

For anyone out there wanting to start to change their eating habits and lose weight, I personally just feel the nutrition plan is genius.  You aren't eliminating any food groups (except my sugar food group) You have a great balance of protein/carb/healthy fats without the food scales and the plan does allow for a treat or adult beverage by swapping out a carb container a couple times a week.

When I dedicated myself to just 3 weeks of this new way of eating, I lost 8 pounds in 3 weeks and I was proud that this was done through putting clean foods into my body (not starving) and exercising just a little bit each day.  I was hooked and I was slowly growing new healthy habits  that would really change not only my lifestyle, but our whole family's.  I knew I had to let go of old eating habits in order to finally get rid of the weight and this quote always sticks in my mind,  "If you want something different I had to do something different" and that’s exactly what I did.
 

I followed that nutrition plan 100% that first round.  I checked off each container on my tally sheet, I worked through the cravings that I had by distracting myself with other things and just giving myself a little pep talk each time cravings popped up. 

So why all the talk about the 21 Day Fix again?

Because for the next 21 days, I'll be dedicating myself to this program again and sharing my progress and my days over on my FB page. I got off track this summer.  I let the ice cream and treats become a daily thing, and I let my workouts slip.  I know how much better I could be feeling if I ate better and got up for my workouts in the morning, it will just take a bit of focus again and making this a priority. 

It's just 3 weeks and I'm going to re-dedicate myself to this again starting tomorrow.  I took my before photos, I have a meal plan that I'm going to follow and stick to for this first week (I'm going with this one)  and I have cleaned out the sugary foods and made room for the good foods again.


Are you recommitting this week because the kids are back in school and you've got more of a routine going on this week, let me know. 

If you have Beachbody on Demand (BOD),  you know you already have access to not only this program, but ALL the Beachbody programs they have ever released - including Instanity, Country Heat and Body Beast to name a few. 

You get the program's workouts that you can stream from your laptop, smart TV or tablet. Because exercise and nutrition go hand in hand, they all come with their own nutrition plan too, that you can customize to suit your food preferences. 

If you don't have BOD, I will be happy to talk to you more about it and how you can get started too.  If you'd like to just watch and see how I do with this, you can follow me over here on my FB page 

Take back control and re-dedicate yourself.  Let me know how you're doing! 

 

 

Chocolate Muffins - Healthified

It's a rainy day and the kids have been cooped up indoors all day.  We've been cleaning and working and it's time for a snack. The kids wanted to bake and I felt like something chocolate (of course) so we whipped up these healthified Chocolate muffins.  Thankfully we had all the ingredients already.  These are so moist, it was like a cupcake.  Perfect for a rainy day!

You will need:

1/4 cup cocoa powder

2 tablespoons coconut flour 

1/2 teaspoon baking soda

1/4 teaspoon baking powder

1/4 teaspoon salt

2 tablespoons brown sugar lightly packed

1/2 cup creamy peanut butter

1/4 cup unsweetened applesauce

1/4 cup vanilla Greek yogurt

1 teaspoon vanilla extract

2 tablespoons honey

1 large egg

5 tablespoons dark chocolate chips

 

 

 

 

 

To Make:

1. Preheat the oven to 350 degrees F. Spray muffin pan (do not use muffin liners)
2. In a large bowl, stir together the dry ingredients.  (cocoa powder, coconut flour, baking soda, baking powder, salt, and brown sugar)
3. In a separate bowl, combine the peanut butter, applesauce, Greek yogurt, vanilla, and honey. Beat until completely combined.
4. Beat together dry and wet ingredients and add in the egg. Mix until just combined.
5. Stir in the chocolate chips
6. Bake for 18-22 minutes or until a toothpick inserted in the center comes out clean.

Staying healthy while working in an office

Do you have an office job like I do?

I have a job where it requires me to be at a desk a lot of the time looking at a computer and since I'm there most of the day, it leaves me sitting for a good portion of my day.

And while being a working mom, I love to get to the office to have some adult time and use my brain a little bit, I also don't notice that I'm sitting for long periods of time without getting up and moving like my body needs.

Modern office jobs have become very sedentary.  Lots of emails to go through and there is little need to walk to co-worker's desks.  When you work at a desk it is also very tempting to work through lunch and just eat at your desk as well, but this is a great break to get up and stretch your legs a bit.  If you also lead a busy family life outside the office, it's very tempting to forgo the planning of lunches and snacks and just grab something quick and convenient at a fast food place. 

So what can you do to create a healthier work environment that still keeps aligned with your goals?

Here's some things that you can start to implement for yourself at work.  Who knows, you may even start a healthy trend with your co-workers.

1. Go for a walk on your lunch break

Because I am sitting a good portion of my workday, I now take 30 minutes to go out for a walk.  Thanks to my Fitbit, it is really motivating for me to take that 30 minutes to get those 4000-5000 steps in over the lunch break.  If you do have that flexibility to eat lunch at your desk, why not get up and move for those 30 minutes before hand.  If you don't have 30 minutes to walk, even just 10-15 minutes of getting outside to stretch you legs helps!  It breaks up the amount of time you are sedittary, it gets your blood flowing and you can avoid that afternoon slump.

2. Bring your Lunch

It’s easy to get into the routine of just buying your lunch somewhere but once I realized how much that was costing me each day, I decided to invest my money elsewhere.  Yes it's nice once and awhile to go out for Subway or the coffee shop with coworkers for a nice lunch, but I really keep it to once every 1-2 weeks.  Since I meal plan weekly I have already put in the work of figureing out what I"m going to eat and I would have prepped some food during the weekend.  Making big healthy suppers also help because then I can package up the leftovers and eat that the next day.
Another time saver if you are eating healthier, I have used the bagged salads from the stores too.  Sometimes you just get bored of the same lunches and salads, so incorporating those with some leftover lean proteins from the night before is a great  and filling lunch. 

If you are following the 21 day fix or portion fix meal nutrition plans, click HERE for a great link on simple lunch ideas.  I also have some great soup and salad recipes right here on my blog.

Save yourself from temptation by keeping your own healthy snacks at work too.  My snack go-to's have been Shakeology, nuts, apples with PB, fresh veggies and hummus.

3. Keep a water bottle at your desk

Water is one of the building blocks of life. It helps to keep your kidneys and liver functioning properly. It also flushes out your system and helps get rid of the metabolic end products.
Proper hydration also helps with weight loss because often people mistake thirst for hunger. Next time you feel the urge to snack, ask yourself if you are thirsty and try sipping water before chowing down.
Pick a cute good-sized water bottle – 32 ounce or one liter sizes are popular. I have gotten into the habit of filling that up first thing when I get to work, drinking that in the morning, having another with lunch and then another during the afternoon hours.  Drop a bit of lemon or cut up fruit for some flavor.

4. Promote office challenges

Start up a "Biggest Loser" challenge.  Add each other on the Fitbit app and set work week challenges.  Have a walking club or take turns bringing in healthy treats instead of sugared ones one day each week.  It just gets people talking and trying new things. 
Everyone likes a good challenge. Another idea could be to collectively maintain a workout streak. If you get creative, you can find a lot of other fun challenges. The team who wins at the end of a set amount of time, receives an incentive, such as a healthy catered lunch.

5. Listen to your Fitbit

Depending on which Fitbit you have, you can have it on a setting that it will remind you when you haven't moved or taken any steps within the hour.  I have the Charge 2 and it will vibrate whenever I haven't moved for awhile.  It encourages you to take 250 steps each hour. So when that buzzes, I go fill up my water bottle in the kitchen, grab my snack or take a walk to say "hi" to a coworker.  Breaking up the time you are sitting can keep your energy levels up too

 

6. Move the Printer

At our workplace, we recently invested in one very large fancy printer (instead of us each having our own) which sits outside all of our offices.  This gets us all up and out of our chairs when we're needing to run and grab papers all the time. It helps get those extra steps in (every little bit helps) and also keeps me from sitting for long periods of time.  It's good to get up and stretch those legs

Towards a healthy office

Working an office job doesn’t have to wreak havoc on your health. With small changes to your daily activities, work station, and office space, you can weave exercise and healthy eating into your work day.  I find when I take those breaks to go out for a walk, it helps me become more productive when I come back to finish off the afternoon.  I avoid those afternoon energy slumps, and having coworkers involved in living healthier makes it a happier place to work too because you're all feeling fit and healthy. Maybe you can help inspire other coworkers to make some little changes in their lifestyle too. 

BOUNCING BACK with the Shift Shop

This program could not have come at a better time.

If you have been following me over on my FB page, you may/may not have noticed I've been a little MIA.  I have feeling feeling like I've been in a rut.  I have no desire to workout at all, I haven't been eating the greatest (lots of sugar and ice cream) and I have slowly slipped back into my old unhealthy habits.  It's really a cycle I'm stuck in.  I'm eating poorly, therefore my body is tired and I have no energy or motivation for workouts.  When I'm tired I tend to grab the quick and convenient foods that are not nutrient dense therefore I'm tired once again and don't want to workout.  This just repeats itself over and over again. But, I told myself enough was enough of this because I know once I start taking care of my health again, I will feel a whole lot better overall.  I get more energy, I feel more confident and focused and I feel more productive.  So, this weekend and I've been doing a 3 Day Refresh to stop this vicious sugar cycle and get back to simple foods and nutrition before I start this program on Monday.  When I commit to the 3 Day Refresh, I typically knock off 4-5 pounds of bloat which gives me a great boost of motivation to keep going. 

I have been waiting patiently for something new like Shift Shop.  If you already have BOD (Beachbody on Demand) you already have this program available, no waiting for DVD's to arrive, you can get started now. 

Results from official Shift Shop test group

There's something very exciting to see the results people have been getting and knowing that if I just push play each day doing the best I can with the workouts and stick to the meal plan, my body will change too.  

The great thing about this program, is that just like the 21 Day Fix, this is only 3 weeks long.  I can totally focus 100% for 3 weeks to get the results I want.  There is a modifier that I know I'll be using at first and I know it will feel as though I'm starting all over again in my fitness.  It makes me feel a little discouraged knowing what I could do before, but the only way to get better is to just start working on it.

1 year ago / now 

It's hard to believe the girl on the left was me just one year ago! 

It just shows you that we are all human, our weight will fluctuate, it happens to everyone. 

You may even gain all the weight back (like I did) and feel like you're completely starting over.  

If that's you, I know the feeling, I am right there with you.  But instead of being upset about it, I've finally come to the point where I want to DO something about it.  I think back to how much energy I had, how healthy and strong I felt, how GREAT I felt in my clothes.  I also think back to how I got there.  It took time.  It didn't happen over night, and it all just started with making little changes over time.  

I know I say it all the time and I tell my customers this too -- Planning and prepping is KEY.  Personally, being unprepared is what leads me into temptations and quick, unhealthy foods.  So I have my week #1 meal plan all set and I'm ready to rock this program for the next 3 weeks. If you're like me, you know that if you did it before, you can do it again. 

I know it will feel hard at first and I may die from these workouts (kidding.... well maybe a little) but the only way to change where I am now to a better and healthier place is to just DO!  I know it gets easier as I go along because you get stronger and are filling yourself with good food that your body needs and cutting out the C*** that has been slowing me down.  But the only way I will get back to that healthy state again is just to DO IT, and commit to being conscious and working on it little by little each day.

The program comes with a workout calendar, so you know which workout to do each day.  So I've printed it off and have posted it in my workout area and I"ll check off each day as I go along.  The workouts alternate cardio and strength days and you have 1 rest day.  

In the first week, the workouts are only 25 minutes long.  Week #2 it ramps up to 35 minutes and week #3 is 45 minutes.  
This ramp up design is also reflective in the nutrition plan.  Each week they take away a carb and increase your protein and veggies and what's really cool is that they have a menu plan right in there for each calorie bracket plan so it makes it SUPER simple to figure out you food and just trust the program for the best results.  You can make your own meal plan but I will be following this one to make it really easy on myself to get back into this.

If you would like to join me in a support group for Shift Shop, please fill out this application below and I will add you. Support, meal ideas, meal plans, results and motivation to keep you going. We're all doing this together.

Fill out my online form.

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MORE RESULTS AND INFORMATION ON SHIFT SHOP BELOW

Who is the target audience?

• Men and women of any age or fitness level who want to get fit and lose up to 10 pounds fast. We're talking only 3 weeks.
  
• Anyone trying to reach his or her next level of fitness.
  
• Graduates of beginner programs, such as 21 Day Fix®, who want to try a more intense program like P90X®, but aren't sure if they're ready. The SHIFT SHOP is the perfect bridge to get them ready in just 3 weeks.
  
• Those who want to achieve significant results quickly—but who need a program that eases them into working out and eating healthier.
  
  
  
  
  

What is the SHIFT SHOP?

• Trainer Chris' unique program starts you off slow with 25-minute workouts in Week 1. Then the time gradually increases to 35-minute workouts in Week 2, and 45-minute workouts in Week 3. As the routines ramp up in intensity and duration, the diet ramps up on protein and veggies, while reducing starchy carbs, to deliver significant results in only 3 weeks.
• The SHIFT SHOP comes with 6 workouts that mix up cardio and strength training that start off slow then gradually increase in intensity as your body adapts.
• You also get 2 bonus workouts: Shift Core and Shift Mobility.
• Chris Downing's engaging, motivation-based approach helps you grow stronger—physically and mentally—all powered by his personal philosophy: Empower. Love. Inspire.
• Includes a modifier who demonstrates the moves at a lower intensity, so anyone at any fitness level can make the shift from the body they have to the body they want. 

What makes the SHIFT SHOP unique?

The SHIFT SHOP uses a revolutionary “ramp-up” method that starts you off slow—then gradually increases the intensity week by week—all while refining your nutrition. This is how you make maximum progress in minimal time.

In Week 1 with the SHIFT SHOP, you start with 25-minute cardio and strength workouts you can really do, and a nutrition plan you can stick with.

Starting in Week 2, you're pushing a little harder, for 35 minutes, and consuming more protein to fuel the burn. But it's nothing you can't handle.

In Week 3, your shift has kicked into high gear, with intense 45-minute workouts and clean eating. The results when you cross the finish line? Stunning.

YOUv2 - fun and simple exercise & gradual nutritional changes

YOUv2 (YOU version 2) is a fun and easy health and fitness program for those just beginning their fitness journey, and eager to find something they'll love doing. There's no confusing choreography or complicated diet - just 4 fun dance routines and 2 sculpting workouts that are only 30 min long. Easy to fit into your day. Plus, a simple approach to eating better. No matter what size or fitness level, they'll find it fun and easy to get moving and develop healthy habits on this 4-week empowering and inspirational journey.

WHAT MAKES YOUv2 UNIQUE?
This program is a simple, gradual approach to help you get moving and create healthy new habits. By focusing on small nutrition changes throughout the month, you can lose the weight and gradually think of food differently without it being overwhelming. This is for those people that do better with making gradual changes over time. 
YOUv2 is not just a way to burn calories. This is a journey of self-discovery where you're encouraged to think about your fitness and nutrition habits, what sets you back, and what it will take to push you forward to a healthier, happier, new version of you.

There are a couple of really cool things about this program that get me really excited :

• THE INTENSIFIER:  If you want to take it up a notch, follow our Intensifier. She wears weighted gloves and makes each move bigger so she burns more calories and gets more out of each routine. (When you're ready, ask me how you can get yours)
• BRING THE KIDS: This program is for everyone so we included a special “kids' channel” feature so you can get all the kids in your life moving with you! Check out this feature exclusively on Beachbody® On Demand.
• MOTIVATIONAL WALL CALENDAR:  It’s more than a calendar, it’s inspirational wall art, packed with positive reinforcement from Leandro and his ladies to keep you motivated throughout the 4 weeks.
• K.I.S.S. (KEEP IT SUPER SIMPLE) & JUST EAT! MEAL guide:  We don’t want you to go on a “diet” or give this “all or nothing.” This plan is an on-ramp to eating better and feeling better. We want you to make small, simple changes over the next 4 weeks so you can stick with them.
• the OH HELLO YOUv2 JOURNAL - Use this special log journal to set goals, track progress, take note of how you’re feeling, and remember the little things that help you reach a goal. After 4 weeks you’ll see how all your daily efforts helped create YOUv2.

If you have fallen a bit off path or just starting out, this just might be the lighthearted and fun way to get back into the ol' routine or start your new healthy lifestyle journey.

For those that have have All Access - you've already got it available to you as of TODAY! Just log in and click on the program. Be sure to check out all the downloadable bonus materials too!\\

For those that aren't set up with All Access, you can get started by messaging me here.  I will get back to you within 24 hours.

I gave my husband full control of my closet for a week......

Happy Long Weekend guys!! 

Are you taking advantage of this long weekend to get some things done around the home?  Or did you go away for a special weekend?  

We have been getting our outside all ready for summer.  Got some new patio furniture and will be doing some gardening later this weekend.  This weekend really is the kick off for the summer isn't it, love it!

I'm outside with my lap top doing up this blog post and it feels wonderful to be outside in the sun right now.

Earlier this week, I had shared another blog post on my Facebook Page about a women who let her husband pick out her clothes for a week.  The blog post was really cute and I became very curious to see what my husband would pick out for me to wear.  

So, we tried it.  I mean it's only a week right? 
I learned a couple things:

A) I have clothes that need to be pitched, not sure why I am keeping them.  
B) I have clothes that I tend to wear regularly for comfort
C) My husband is a practical man (I expected him to pick fancy dresses all week)

Would you do it?  Would you let your hubby pick your clothes for a whole week?  
I gave it a go since it's only a week right?  I wanted to see what he would pick.

First up was MONDAY!!!  So here's how we did this.  He went into the closet always the night before and picked something out.  I didn't say anything to him, and I didn't see what he chose until the morning, after my shower when I grabbed my clothes.

So Sunday night, he had free range of my closet.  I think he was a tad overwhelmed.  He gave it a lot of thought cause he was in there for a while.  He knew I had the day off and would be out and about with our son, and he checked out the temperature. Very thoughtful for him to think of all that.  So this is what he picked:

MONDAY

He picked out casual jeans and a long sleeved black top, perfect for the day I thought, good job hunny!  When I asked him why he picked this out he said because he knew I was doing some running around and would be outside too.  

So far so good.

Next day -- Tuesday -- back to work.  He picked something a tad more "dressy"  He went with these red jeggings, a casual T, and a jean jacket (he's seen me put something like this together before so thought it was pretty safe)

This was the day where I learned a couple things - clothing, and comfort. 

See, these jeggings I have not worn in awhile because they feel tight.  And jeggings are pants that, (you ladies know) you only wear certain weeks of the month.  

The t-shirt was DEEP into my closet and I hadn't worn in years probably because I don't really like it as much as others.  (hence why I say I need to throw some things out)

TUESDAY

When I asked him why he picked this out he said he loves those pants and he thought it all looked good together.  

On to Wednesday 

WEDNESDAY

This was another work day for me.  

He chose a black skirt and blouse.  Okay so I will be honest here, this was the day I didn't want to continue with this experiment.  lol.  I was completely thrown off by the fact that he picked out two things I hadn't worn in FOREVER. 

These two pieces I wouldn't put together but he liked it.  He said I hadn't worn the skirt in awhile and it was going to be a hot day and he picked the top because he hasn't seen me wear that one in awhile either.  This is where I realized I need to get rid of clothes that I don't love anymore.  I hang on to a lot of clothes that I don't need.

On to THURSDAY

THURSDAY

Thursday is a work day so he picked out nice dressy pants and a blouse.  I would have put these two together and I felt happy he chose these.  (I may have also made a comment the night before about picking things I have worn recently instead of fishing from the back of the closet ) lol

FRIDAY

Annnnd Friday!!!  Home with my little guy and out to visit friends and do some errands. 

Silver jeans and a casual top.  I was comfortable in this and it was the perfect outfit for me on a Friday, win for the hubby!

There you have it - a week full of outfits picked by my husband.

So I have learned a couple things about him from this:

He really could care less about what I'm wearing.  He is a practical man.  He was taking in account what I was doing for the day and what the weather was going to be like.  Not what he wanted to dress me in for looks.  I was actually shocked that he didn't pick out more dresses or low cut tops.  I was  surprised that when I really did give him full range of my closet, he chose practical, not things that were flashy and too dressy.  

OH and now I also know that there are things I could be donating !  My closet is really full and I could be cleaning out some of that old stuff.   

Would you try this experiment with your husband?  What do you think he would pick for you?  

If you try this, let me know!  I would love to hear about your experience!

~ Delicious Mexican Weekend ~

Cinco de Mayo commemorates Mexico’s unexpected victory over the French at the Battle of Puebla on May 5th, 1862. And May 5th every year, the city of Puebla celebrates the occasion with a huge parade. 

If you go, expect floats, food, dancing, music, locals dressed as Mexican and French soldiers reenacting the war.

In the United States, they experience Cinco de Mayo a little bit differently. It’s a day to celebrate the vibrancy of Mexican-American culture, and a big part of the way they celebrate is through the food!

The rich flavours, spices, and sauces of Mexican and Mexican-inspired cuisine Americans enjoy have evolved through the years.  Here are a couple of my favourite Mexican recipes that are healthy and delicious!!!  Dinner, Dessert and snack all right here!  Enjoy some Mexican this weekend!

CHICKEN ENCALADAS

You will need:

• 1 Cup low-sodium organic chicken broth
• 1 tsp unflavored gelatin (preferably from grass-fed cows)
• 1 Tbsp olive oil
• 1 cup chopped onion (approx. 11⁄3 medium onions)
• 1/2 medium jalapeño, seeds and veins removed, chopped (optional)
• 4 cloves garlic, finely chopped
• 1/2 tsp. sea salt (or Himalayan salt)
• 2 Tbsp. FIXATE Taco Seasoning
• (see separate recipe for FIXATE Taco Seasoning)
• 1 cup all-natural tomato puree
• 2 tbsp cornstarch (preferably GMO-free) + 2 Tbsp. water (combine to make a slurry)
• 4 cooked shredded chicken breast (6-inch) corn tortillas
• 1/2 cup shredded cheddar-jack cheese

To Make:

1. Sprinkle broth with gelatin. Set aside.
2. Heat oil in medium nonstick skillet over medium-high heat until fragrant.
3. Add onion and jalapeño (if desired); cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.
4. Add garlic; cook, stirring frequently, for 1 minute.
5. Add salt, taco seasoning, tomato puree, and broth. Bring to a boil, stirring frequently. Reduce heat to medium-low; gently boil, stirring occasionally, for 5 minutes.
6. Add cornstarch slurry; cook, stirring frequently, for 1 minute, or until thickened.
7. Combine 2⁄3 cup sauce with chicken in a medium bowl; mix well. Set aside. Preheat oven to 425o F.
8. Place 2⁄3 cup sauce in the bottom of 9 x 9-inch casserole pan. Set aside. Heat medium skillet over medium-high heat.
9. Cook tortillas for 10 seconds on each side. Set aside.
10. Place 1⁄2 Red container of chicken and sauce mixture (11⁄2 oz.) on each tortilla; roll.
11. Place each rolled tortilla, seam-side down, in prepared pan. Top with remaining sauce. Sprinkle each tortilla with 1⁄2 blue container cheddar-jack cheese (approx. 2 Tbsp.).
12. Bake for 10 to 12 minutes, or until cheese is melted and sauce is bubbling. Enjoy! 

GUACAMOLE

GF V VG PF

You will need:

• 2 cups mashed ripe avocado (approx. 2 large)
• 3/4 cup seeded, chopped Roma tomatoes (approx. 2 medium)
• 1/2 cup chopped onion (approx. 3⁄4 medium onion)
• 1 tbsp. finely grated lime peel (lime zest) (approx. 2 limes)
• 1/2 cup fresh lime juice (approx. 2 limes)
• 1/4 cup finely chopped fresh cilantro 
• 1/2 tsp sea salt (or Himalayan salt) 
• 1/4 tsp. ground black pepper 
• 1 tbsp extra-virgin olive oil
• 2 tbsp seeded, chopped jalapeño (approx. 1 medium) (optional) 

To Make:

1. Combine avocado, tomatoes, onion, lime peel, lime juice, cilantro, salt, pepper, oil, and jalapeño (if desired) in a medium bowl; mix well.
2. Serve immediately, or refrigerate, covered tightly, a few hours to let the flavors meld
3. COOK’S NOTE: To keep your guac bright green while storing, press a piece of plastic wrap directly over the top with all air bubbles squeezed out. Since avocados turn brown when exposed to the air, removing the air removes the process of browning!
4. TIP: For a chunkier guacamole, mash avocados with a potato masher or the back of a fork. For a smoother guacamole, use a food processor.

PINA COLADA YOGURT AND FRUIT SALAD

FOR PIÑA COLADA YOGURT

• 1 1/2 cups reduced-fat (2%) plain Greek yogurt
• 1 tsp pure coconut extract 
• 1/2 cup crushed pineapple, in juice

FOR FRUIT SALAD:

• 1/2 cup unsweetened shredded coconut 
• 1 stalk lemongrass (optional)
• 1 cup of 1⁄2-inch cubed pineapple 
• 1 cup of 1⁄2-inch cubed papaya
• 1 cup of 1⁄2-inch cubed mango
• 1 cup of 1⁄2-inch cubed honeydew melon 

1. Combine yogurt, extract, and pineapple in a medium bowl; mix well. Set aside.
2. Heat a large skillet over medium heat.
3. Add coconut; cook, tossing frequently, for 4 to 5 minutes, or until coconut is golden brown. Remove from pan immediately, so that it doesn’t scorch. Set aside.
4. Remove woody stem and tough root end of lemongrass (if desired). Peel off outside layer leaving only the tender internal shoot. Slice into rounds, as thin as you can make them. Set aside.
5. Combine pineapple, papaya, mango, and honeydew in a large mixing bowl; toss gently to blend.
6. Garnish with coconut and lemongrass, and serve with a side of Piña Colada Yogurt (1⁄2 cup each).

KALE CHIP NACHOS

You will need:

• Parchment paper Nonstick cooking spray
• 4 cups raw kale, stems and ribs removed and discarded, leaves cut into 1-inch pieces
• 1 tbsp olive oil
• 1 dash sea salt (or Himalayan salt)
• 12 oz. raw extra-lean ground beef
• 1 tbsp Fixate taco seasoning
• 1 tbsp olive oil
• 1/4 tsp sea salt (or Himalayan salt)
• 2 medium Roma tomatoes, seeds removed, chopped12 oz. raw extra-lean ground beef
• 1/2 cup chopped onion1 tbsp FIXATE Taco Seasoning
• 1 cup canned black beans, drained, rinsed
• 1/2 cup shredded cheddar cheese
• 1 tbsp fresh lime juice (juice of 1⁄2 medium lime)
• 1/4 cup chopped fresh cilantro

To Make:

1.  Preheat oven to 400o F.
2. Cut a sheet of parchment paper into four equal squares. Lay parchment
3. paper squares on a large baking sheet; lightly coat with spray. Set aside.
4. Combine kale, oil, and salt in a large bowl; toss gently to blend
5. Evenly arrange kale, in a single layer, on each parchment paper square
6. Bake for 15 to 18 minutes, turning halfway through, or until dry and crispy. Set aside.
7. Combine ground beef and taco seasoning in a large mixing bowl; mix with clean hands until just blended. 
8. Cook’s Note: Try not to overmix as that will make the meat tough; knead just enough to combine ingredients into a uniform, homogenous mixture
9. Heat oil in large skillet over medium-high heat; swirling to coat pan
10. Add ground beef mixture and salt; cook, stirring frequently, for 6 to 8 minutes, or until lightly browned and cooked through. Drain and discard any excess fat.
11. Top kale chips evenly with ground beef mixture, tomato, onion, black beans, and cheese.
12. Bake for 3 to 5 minutes, or until everything is warm and melty.
13. Carefully transfer each parchment sheet to a serving plate. Drizzle evenly with lime juice and garnish with cilantro; enjoy!

TIP:  Kale chips can be more fragile than tortilla chips, so you might want to enjoy these nachos with a fork.

VARIATION:  Substitute ground chicken breast or 93% lean ground turkey for ground beef.