Avocado Toast with Tomatoes

avocado taost with tomatoes toast 21 day fix amy allen meal plan quick easy recipes

Here’s a great recipe from the Team Beachbody blog!

Simple, healthy, and super tasty. Try this take on avocado toast the next time you’re looking for a quick breakfast or a nutritious snack.

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings

21 DAY FIX PORTIONS – 1 yellow, 1/2 blue, 1/2 orange

Ingredients:
1 ripe medium avocado, mashed
1 dash sea salt
1 dash fresh ground black pepper
2 tsp. fresh lime (or lemon) juice
4 slices low-sodium sprouted whole-grain bread, toasted
1 cup halved cherry tomatoes

Preparation:
1. Combine avocado, salt, pepper, and lime juice in a medium bowl; mash until well mixed and slightly chunky.
2. Evenly spread avocado onto each slice of toast. Top evenly with tomatoes.

Avocado Toast With Fresh Tomatoes

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Announcing the Spring into Summer Slimdown!

spring into summer slimdown beachbody challenge 21 day fix shakeology accountability free coach amy allen

The school year is almost over… SUMMER IS COMING…

Are you prepared?

Are you ready to break out the summer clothing?

Are you feeling good about having the energy you need to keep up with your kids all summer long?

If you answered NO, that’s ok!  YOU STILL HAVE PLENTY OF TIME…  And I have a plan.

 

You are officially invited to SPRING CLEAN your diet and get ready for SUMMER!

Let me be perfectly honest here… I’m not talking about cleaning and organizing your house… you’ll have to look somewhere else for that type of advice!  I’m talking about taking a look in your PANTRY and your FRIDGE and acquiring the tools to have a healthy, happy and confident summer.

How does it work?  

Come join me as I help you learn how to change your life using the 21 Day Fix or the 21 Day Fix Extreme.

PiYo Combined with the 21 Day Fix for a total of 70 Pounds lost!!

PiYo Combined with the 21 Day Fix for a total of 70 Pounds lost!!

This is ALL from multiple rounds of the 21 Day Fix!  Crazy Impressive, right?

This is ALL from multiple rounds of the 21 Day Fix! Crazy Impressive, right?

When you sign up for my challenge group you don’t just get a bag of Shakeology and a fitness program!  You will connect with other women in an closed online accountability group and you’ll have one on one support from me.

Before you even start the program, you’ll get an entire week of planning and prep with me so you’ll be ahead of the game before we even start.  I help you write goals, we do pics and measurements, and we talk about meal planning in depth.

21 day fix weekly meal plan 1200 calories 21day dya autumn calabrese week long meals

 

During the group, each day you will log in, read the daily post, then post your stats to keep you focused on your journey!

Guess what?  You will WANT to quit… and that’s why I’m here!  I will help you stay focused and accountable so this program doesn’t become something else that sits on the shelf and never gets opened.  This time it will be different!

First, you are committed to replacing 1 meal a day with Shakeology for the duration of the program.  Shakeology is not your typical protein shake – it’s meal replacement to keep you full, to give you natural energy, to curb cravings for sweets, and to keep you healthy! It’s what I drank daily during chemo to keep my energy up, keep me nourished, and keep me regular.

We all have GREAT intentions – especially during summer break – to eat healthy, cook and prepare only healthy meals each day but let’s be honest:  That’s not real life with kids.  When life happens, instead of stopping at Starbucks or another fast food option, you can grab a shaker cup, water and Shakeology!  Breakfast on the go minus the stuff that keeps you from reaching your goal.  It’s nutrition in a glass and it’s so easy!  Give me a summer of Shakeology and I will teach you how to plan your meals, make better choices and at the end of the group, you can decide if you want to continue.

For 30 days, you will be committed to working out, focusing on nutrition, and participating in our online accountability groups.  My coaching is FREE and comes with meal plans, my favorite recipes, and lots of motivation.

lasagna soup meatballs clean eating 21 day fix 21dayfix recipes meal plan amy allen fitness health approved

Here’s a little peek of one of my FAVORITE recipes!  And there are lots more where that came from!

This isn’t a diet. 

This is a lifestyle change.  You are going to learn HOW to make healthy changes that can last a lifetime… while giving you the confident and the energy you need to make this summer with your kids the best one yet.

 

Reserve your spot here —-> https://www.facebook.com/events/468084340011227/  <—- and I’ll send you a message to help you get started!  The group starts May 26!

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Homemade Fruit Rollups!

Part of my mother’s day present included lots of new plants – including 2 flats of strawberries.  It’s be a while until we start picking them, but I wanted to share this fun recipe for a healthy, sweet fruit treat that kids will love (and it’s also 21 Day Fix approved!!).

homemade fruit roll ups strawberry raspberry honey 21 day fix recipe cheat sweet whats up moms video


INGREDIENTS
5 cups fresh fruit
1/2-1 Tbsp honey (optional)

DIRECTIONS
1. Preheat oven to 225.

2. Blend fruit and honey in blender until very smooth.

3. Pour mixture onto parchment lined baking sheets (I usually use 2) and spread until thin. You want it to be very even so it will cook evenly. Otherwise, you will have some dry parts and other burned parts!

4. Remove from oven when the rollups are not stick (about 2-3 hours). Let cool then slice and roll!

strawberry fruit roll up 21df day fix 21 approved whats up moms

Enjoy!!

Homemade Organic Salsa

I’m about to let you in on a little secret… the world’s best salsa is actually homemade, organic, and way too easy.

I discovered this recipe from a friend about ten years ago.  (Wow, it makes me feel old to admit that.)  Matt and I had it at a party, and it was so good, we purchased a food processor for the express purpose of making this salsa.

It only has 5 ingredients and virtually no prep.  Prepared to have your mind and tastebuds blown.

Ingredients:

2 cans organic diced tomatoes (you could use fresh if you have them.  I’ve always made it this way, and you know what they say about an old dog)

3-4 organic green onions

1 bundle of organic cilantro

4-5 cloves of organic garlic (this is subjective.  Matt and I like a lot of garlic.  You could start with one and keep adding/tasting until you get to the garlic level you prefer).

1 organic jalapeno, seeded

Now here is where it gets amazing – because it’s just so easy.

 

Step 1 – Roughly chop the green veggies/peel the garlic and throw it all in the food processor.

Step 2 – Pulse for a few seconds until the veggies are all minced.

Step 3 – Add in the tomatoes.

Step 4 – Blend and taste.

You can keep adding garlic or jalapeno to get the taste you are looking for.  It does get tastier as it sits in the fridge, but that’s it!

How easy is that?  And the really cool part – it’s 100% 21 Day Fix approved – all natural, organic salsa that you can use to fill up a green container.  You can also use this salsa to make the dressing for my Taco Salad!

Next week, I’ll show you how to use your leftover salsa (if you have any!) to make some tasty guacamole!

Enjoy!

amy allen fitness star diamond beachbody coach

 

 

Is portion control just a gimmick?

I am an avid believe that learning appropriate portion sizes is so important when it comes to controlling our weight.

Many people believe portion control is a current fad and mostly unnecessary. For those who do attempt portion control, “eyeballing it” seems to be the preferred way to measure… and more often than not, our view of appropriate size portions is extremely unrealistic.

But is portion control just a gimmick? According to some researchers, NO! it’s not!

*A recent study from the University of New South Wales concluded that more than any other factor, the size of the serving is what determines how much we eat. Simply put, large servings make us eat more, even when we already know that this will happen…

I think most of us are aware that portion sizes in restaurants and even in our homes have increased considerably over the years. It seems from this study that even knowing this, we still consume the larger portions.

portion control funny meme apply gimmick 21 day fix challenge

If you have trouble with this and really want to apply this study on portion control in a restaurant, for example, don’t wait until they put the double-sized portion in front of you: tell them to cut it in half in the kitchen and box half of it to give you later when you are leaving.

As for applying it at home, plate the food in the kitchen in the appropriate portion for each individual, not serving family-style at the table. Do not make enough for leftovers, unless you are planning on having it for other meals, and in this case, package and store the food before sitting down to eat.

Another great option for implementing portion control is the 21 Day Fix.  On first glance, the containers look tiny (!!) and unlike they would be able to hold enough food to fill you up, but surprisingly, I have NEVER been hungry following the 21 Day Fix portion control meal plan.

If you want to try portion control at home and have someone hold you accountable to your goals…  I’m your girl!

Whether you want to:

  • lose weight
  • gain energy
  • commit to a healthier lifestyle

I can help you with all those things in my 21 Day Fix Challenge!

In the group, I’ll share 21 of my favorite crock pot meals, and you’ll get the results you are looking for or your money back, guaranteed.

Want more info?  Check it out here!

*If you are interested, you can read the rest of the article I referenced here

portion control funny meme palm meat 21 day fix challenge

21 Day Fix: Weekly Meal Plan #2

Ok, I’ll be honest – the first week of the 21 Day Fix didn’t go exactly the way I planned…  Love the meal plan, love shakeology, love the workout and love my little portion control containers… but even with all that, life happens.  I spent most of my week in the car driving back and forth to funerals, which is not what I was expecting to do this week.  But life happens and you do the best you can, and the next week, you don’t quit!!  You make a new plan and keep going!

Here is my second 21 Day Fix Weekly Meal Plan.

21 day fix weekly meal plan 1200 calories 21day dya autumn calabrese week long meals

The screen shot is a little fuzzy, but you can download the pdf file here:

21 day fix weekly meal plan for 1200 calories (pdf download)

I’d like to have more of the recipes included in the meal plan uploaded to the blog, and I’m working on that.  If you want to get them as soon as they are available, subscribe to the blog!!

Click here to see last week’s meal plan!!

And if you would like more info about WHAT exactly the 21 Day Fix is and HOW you can be part of my next test group, read this post and fill out the application today!  Spots are filling up quick… and trust me, you want in!  Results from the first group were amazing – as much as 14 pounds lost in just three weeks (the average was NINE pounds!! Gone! Forever!)

Enjoy!

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Total Body Cardio workout from the 21 Day Fix

Here’s a little sneak peek of the Total Body Cardio workout from the 21 Day Fix!

Each workout is 30 minutes long with a three minute warmup and three minute cool down. Within each video, you will do a series of exercises, each for one minute with a 20 second break in between.

My personal thoughts on this first workout is that it was pretty intense. And although some of it *seemed* easy at the time, I could feel it the next day.

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Despite that, my feeling is that the program IS very beginner friendly. During the entire workout, there is a modifier showing how you can do the moves at a lower intensity.

The information that comes with the workout suggests that you can use a resistance band or weights but after doing this workout, I highly recommend weights. I think it would be more effective and the DVD does not show you how to modify the exercises to use the resistance band.

Want info on how you can get started on the 21 Day Fix? Read more about the program here or check out my meal plan!

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21 Day Fix Asian Salad with Homemade Asian Dressing

21day fix asian salad with vinagrette 21 day

After living in Japan for three years, I love all foods Asian.  It’s the number one thing I miss about living in Asia.  And while the Japanese are pretty healthy as a culture, some of my favorite foods aren’t.  This salad is a great way for me to get my Asia fix with out sacrificing taste!

21 Day Fix Asian Salad (Serves 1)

Container Checklist: 2 green, 1/2 purple, 1 orange

Ingredients:

  • 1 1/4 cup organic butter lettuce
  • 1 cup celery, chopped
  • 3/4 cup pears, peeled and chopped
  • 1/4 cup Green Onions
  • 1 Tbsp mixed seeds (pumpkin and sunflower)
  • 1 Tbsp homemade Asian Vinaigrette (recipe posted below).

Toss first five ingredients then drizzle with vinaigrette. It’s kind of any ugly salad, it’s mostly green, but it sure is tasty!

Asian Vinaigrette (Serves 6)

  • 1/4 cup 100% orange juice
  • 1/4 cup rice vinegar
  • 2 TBSP reduced sodium soy sauce
  • 2 tsp raw honey
  • 1/2 inch fresh ginger,peeled & finely grated
  • 1/4 cup sesame oil

Combine orange juice, vinegar, soy sauce, honey and ginger in a medium bowl. Whisk to blend.  Slowly add oil while whisking, mix well.  Store in refrigerator, covered.  If it thickens when cold, hold it at room temp for 30 minutes and shake well before using.

Amy Allen star diamond coach

21 Day Fix: 1200 Calorie Week Long Meal Plan

I love the portion control concept of the 21 Day Fix.  It’s clear and straight forward, and my even challengers who have had difficultly following a meal plan before are having success with weight loss by following the easy portion control concept.

I’ve been following the meal plan for almost two months now and it’s one of the easiest plans I’ve ever followed – I love having a list of acceptable clean, whole foods to eat, and I love the accountability of writing down everything I eat each day.  This is the first time I’ve kept a food log and I’ve really noticed if I’m writing it down, I won’t cheat.

But it’s hard to keep coming up with original ideas of what to eat every day, so I thought it would be helpful to my challengers and anyone doing the 21 Day Fix if I shared a copy of my week long meal plan each week.  So here is my Week One Meal Plan.  This is what I plan to eat for the week and while I expect I won’t be perfect, I’m going to do my best.

21 Day Fix Meal Plan Weekly 1200 calories calorie

I know that’s hard to read so here is a pdf file that you can download:

21 day fix weekly meal plan pdf download with links

I’ve also provided links for the recipes that are already on my blog and plan to add more over time until they are all available.

On a side note, I did my first official 21 Day Fix workout tonight and WOW.  That’s all I can say.  I am already sore and it kicked my booty.  Can’t wait to see what this program has in store for me!  Stay tuned for my week one update next Monday along with a new meal plan and more recipes!

Amy Allen star diamond coach

What does a typical plate look like on the 21 Day Fix?

So I’ve been seeing this question a lot – what will I be able to eat?  15 pounds in 21 days??  Is that even possible?  I don’t want to starve myself…

Well, guess what?  You don’t have to!!

For those of you wondering about how much you can eat on the fix, I am in the lowest calorie bracket (no one will ever eat below 1200 calories) and I eat:

5 Reds (proteins), 2 Yellows (carbs), 4 Greens (vegetables), 2 Purples (fruit), 1 Blue (nuts/healthy fats) and 1 Orange (oils) every single day.

21 day fix containers portion sizes control 21dayfix

It’s a lot of food.

Here is what my dinner looked like tonight:

21 day fix you dont have to starve portion control sample plate

I had a red portion of Southwestern Chicken, a green/oil portion of Spicy Green Beans, and a yellow portion of Garlic and Basil Quinoa.  It was delicious, healthy, and I was totally full.

When you eat foods that are full of dense nutrients, you can eat a TON of it. A majority of people  are used to eating high calorie, low nutrient foods – but they don’t fill us up, help fuel and heal our bodies or keep us satisfied, so we are always hungry and craving more.

This program will teach you what to eat, how much to eat, and when to eat it to keep you full but also functioning at your peak. It’s simple eating, simple fitness, and fast results.