Week 1- Almost complete!! Hammer & Chisel

Wow!! I just have to say that I am LOVING this new program. I really like that each workout is different each day, providing a lot of variety!!

I started the 3 Day Refresh last Sunday to get rid of my Thanksgiving fun! I lost 5.5 lbs and finished up on Tuesday. I am dialing my nutrition in for the next 60 days to stay focused during this H & C program!

My Schedule for Week 1 has been:

Monday--Chisel Balance--Exercises included: Leg squat sit, leg bridge pullover, leg squat deadlift, Up-down, Split squat jump, renegade row leg lift, arm press bridge and balance row pistol squat.

Tuesday--Hammer Plymetrics--Exercises included: Vertical jump, burpee pull-up, leg in & outs, plyo push-up taps, crazy horse, chin-up crunch squat, knee driver, sumo tuck jump, and lunge lunge squat.

Wednesday--ISO Strength Chisel--Exercises include--Sumo squat, push-up, split squat, pull-up, step-up side hold, arm row, sit-up curve, and lateral raise.

https://www.facebook.com/deanne.watson3/videos/10204311870031649/
Thursday--REST day

Friday--ISO Speed Hammer --Exercises include--Push-up, Static Lunge, Chin-ups, Deadlift, Side Lateral Raise, Sumo squat, rear delt cross fly, pistol squat, curl face down, calf raises. and tricep kickback twist.

Saturday--Chisel Endurance--Exercises include--Bench run ups, negatitve pull-ups, Step-up cross over, decline push-up, Hand row leg et., incline press, Plank hold knee taps,
https://www.facebook.com/deanne.watson3/videos/10204319571304176/
Sunday--Total Body Hammer & 10 Min. AB Hammer--Bench press, squat, reverse grip row, incline fly, reverse lunge, wide pull-up, military press, split squat, and post delt fly.

How does the 60-day calendar work?
The Master’s Hammer and Chisel program is a 60-day rotation of hardcore strength training built on the three phases of SSP Training—Stabilization, Strength, and Power. Sagi and Autumn strategically structured these workouts to train in all three phases efficiently, so following the calendar is important. 

10 REASONS Why Women Need to Lift Weights

10 Reasons Why Women Need to Lift Weights (by Whitney Provost)
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.

Information:
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 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. Heart health
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 Association reports 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.

Summary:
For optimal fitness, longevity, and a lean body, weight training is essential so lift those weights. 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, try Chalean Extreme and then you’ll believe. 

For more info go to: 

http://www.teambeachbody.com/teambeachbodyblog/fitness/10-reasons-women-need-lift-weights

Are YOU Ready for Hammer & Chisel?!?!

1. Get your head in the game.

It’s all about mindset.  Here’s how you can get your attitude where it needs to be to rock the Hammer and Chisel workout program…

Discovery your “why” and write it down.

Why do you want to do this program?  What will be different when you chisel your muscles?  How will you feel?

Have you ever quit a program halfway in?  Ever stopped training for a race or stopped going to the gym?  No problem – you just need to decide that this time is different.  Be aware of any potential roadblocks (including your attitude!) and make a plan to combat them. Make sure to get your “big why” down on paper, in a notes app, or in a computer file.  Somewhere you can refer to it often. 

Get excited.

Starting a new program – especially an intense training like The Master’s Hammer and Chisel  – IS exciting.  It’s like signing up to run a half marathon.  There’s an element of fear, no doubt, but a definite sense of anticipation, knowing that you are going to tackle a big goal head on.

2. Start eating clean NOW.

You’ve heard it before – nutrition is 80% or 85% or 90% of your results (depending on which expert is speaking).  Whatever the exact percentage is, there is no doubt proper nutrition is KEY.  Especially since Hammer and Chisel is #1 an intense program; and #2 will build muscle.

The nutrition plan will have options based on your goal (sculpting plus fat loss, straight muscle building, etc.), but you can be sure it will be based on the portion control container system used in the 21 Day Fix and 21 Day Fix Extreme.  Which means if you have the cute little colorful containers, it’s time to pull them out.

Bonus Tip:  You need protein to build muscle.  You don’t have to eat a big slab of meat at every meal, but you should include protein with all your meals and snacks.  Protein helps with muscle growth and repair and it fills you up.

Shakeology will be part of the program.

If you’re not yet drinking Shakeology, now is a great time to start.  Shakeology helps fight cravings, gives you energy for your workouts (and your life!) and supplies your body with real, whole superfood nutrients, antioxidants, digestive enzymes, probiotics, vitamins and minerals.

3. Prepare your body.

Now is the perfect time to start preparing for The Master’s Hammer and Chisel.  You could be a couch potato between now and the December launch, but wouldn’t it be more fun to attack the program with good habits, and a good base of fitness already in place?

Chose one (or more) of these strategies…

Your fitness game plan:

• Workout 5-6 days per week and make 3 of those full body strength training days
• Do a round or two of the 21 Day Fix.
• Do a round or two of the 21 Day Fix Extreme. 
• Do a round or two of Body Beast. 
• Mix up all of the above programs.  You can do the programs as written or, like me, mix them with other things like running, walking, yoga, dance, etc.

Bonus Tip:  I run online challenge groups every month, so if you want daily support and motivation while you’re in training for The Master’s Hammer and Chisel my next groups starts November 30th!

4. Get a good rest and recovery plan in place.

Crushing your workouts is important, but your body needs rest to work its magic.  Did you know that strength training causes small tears in the muscles?  It’s through the healing process (i.e., rest) that the fibers repair and become stronger.  That’s muscle growth simplified.

Choose some of these activities for your rest and recovery plan and start practicing now:

• yoga
• PiYo
• tai chi or Beachbody’s Tai Cheng
• foam rolling (I like “The Stick” – it’s easier to use)
• stretching
• SLEEP

Sleep is super important and it’s probably most likely to be overlooked by busy people, especially moms.  Make it a goal to get 7-8 hours of sleep.

5.  Set tentative goals and rewards.

You don’t have to have goals set in stone -YET – but it’s fun to think about what you want to accomplish.  Toned arms?  Reduced body fat? Do you want to firm up?  Increase strength?  Rock visible abs?  (Abs are aways on my list but I haven’t seen them yet!)

The Hammer and Chisel program guide will help you set specific goals, but you can at least thinkabout the results YOU want.

Overachiever’s Tip:  Write down those goals on the Vision Board you created in Step #1!

My favorite part of all is setting a reward.  What amazing thing will you treat yourself to when you stick with the program?  Start brainstorming ideas now and make your reward something that will motivate you to continue. Think massage, girls’ weekend, new clothes, a funky pair of boots, etc. My reward will likely involve Bon Jovi concert tickets for their 2016 tour.  Best of all, I’ll be in great shape to rock my concert jeans!

6. Stay updated.

I’ll be sharing news about The Master’s Hammer and Chisel as soon as I get inside details from Team Beachbody, but there are other ways you can stay plugged in.  Knowledge breeds excitement which helps with #1 Mindset above!

Stay in the loop:

• Get on the email list for the latest details and program launch info.
• Read the Team Beachbody blog.
• Oh yeah, read MY blog for updates!
• If you’re not already a Team Beachbody Club member, consider at least a free 30 day trial.  There will be a Hammer and Chisel sneak peek workout coming in October.  Click to try Beachbody on Demand for free.

7. Don’t do it alone!

Technically you CAN do The Master’s Hammer and Chisel on your own, but how boring!  Wouldn’t you rather meet some new fit friends and work the program alongside people on the same journey?  I’ll be doing a test group in January as well as starting mine right away if you'd like to join me. Find me on FACEBOOK and I can add you! 

Bonus No. 8.  Gather your equipment.

Check out this article for a list of all the equipment you’ll need for Hammer & Chisel, plus a printable equipment checklist:

Required equipment for Master’s Hammer & Chisel:

• dumbbells of varying weights
• a pull up bar (best option) -or- exercise band with door attachment
• weight bench (best option) -or- stability ball
• workout sheets & pen (will be released with the program).  As Sagi says, “write it down!

Thanksgiving Recipes-3 of my Favorite!

So I know Thanksgiving is just around the corner. I wanted to share 3 of my favorite Beachbody recipes, sure to keep you on track!!

The first one is

Zucchini Stuffing with Mushrooms & Garlic

We gave traditional bread stuffing a lean makeover. Our healthier version uses whole grain bread and is loaded with colorful veggies!

Total Time: 1 hr.
Prep Time: 15 min.
Cooking Time: 45 min.
Yield: 10 servings

Ingredients:
1 Tbsp. olive oil
1 medium onion, chopped
4 medium shallots, chopped
2 medium celery stalks, chopped
2 medium red (or green, orange, or yellow) bell peppers, chopped
4 cloves garlic, finely chopped
1 medium zucchini, sliced
1 medium yellow squash, sliced
1 cup sliced mushrooms
½ cup chopped fresh parsley
½ cup raisins
8 cups whole-grain bread cubes
3 cups low-sodium organic vegetable (or chicken) broth
2 Tbsp. white wine (optional)
Nonstick cooking spray

Preparation:
1. Heat oven at 350° F.
2. Heat oil in a large nonstick skillet over medium-high heat.
3. Add onions, shallots, celery, and bell peppers; cook, stirring frequently, for 5 to 6 minutes, or until onion is translucent.
4. Add garlic, zucchini, squash, and mushrooms; cook for 2 to 3 minutes. Remove from heat.
5. Combine onion mixture, parsley, raisins, bread, broth, and wine (if desired) in a large bowl; mix well.
6. Place stuffing in a 3-quart baking dish lightly covered in spray. Bake for 30 to 35 minutes, or until cooked through.

The second recipe that is one of my favorite's is:

Roasted Butternut Squash with Cranberries and Feta

Creamy feta cheese and sweet, juicy cranberries, and an unexpected touch of cinnamon make this a wonderful side dish to complement any fall or winter meal. It’s a perfect butternut squash recipe for a festive Thanksgiving feast.

Total Time: 50 min.
Prep Time: 10 min.
Cooking Time: 40 min.
Yield: 6 servings, about ¾ cup each

Ingredients: 
1 large butternut squash, peeled, cut into 1-inch cubes (about 5 cups)
1 Tbsp. extra-virgin olive oil
¼ tsp. sea salt (or Himalayan salt)
¼ tsp. ground black pepper
2 cups fresh whole cranberries
2 Tbsp. finely chopped fresh thyme (optional)
2 Tbsp. raw honey
½ tsp. ground cinnamon
½ cup crumbled feta cheese

Preparation:
1. Preheat oven to 400° F.
2. Combine squash, oil, salt, and pepper in a large bowl; toss gently to coat.
3. Place squash on a baking sheet. Bake for 25 minutes.
4. Add cranberries and thyme (if desired); toss gently to blend. Bake to 10 to 15 minutes, or until cranberries are starting to soften and burst. Remove from oven.
5. Add honey, cinnamon, and cheese; toss gently to coat. Serve immediately.

And my third favorite is:

Butternut Squash Mac & Cheese

Total Time: 1 hr. 16 min.
Prep Time: 15 min.
Cooking Time: 61 min.
Yield: 10 servings, about 1½ cups each

Ingredients:
1 lb. dry whole wheat macaroni
1 tsp. olive oil
1 medium onion, chopped
2 medium red bell peppers, chopped
3 cups cubed butternut squash
1¾ cups low-sodium organic chicken broth
1 cup low-fat (1%) milk
2 Tbsp. low-fat (1%) plain Greek yogurt
1 cup shredded Gruyere (or Swiss) cheese
1 cup shredded sharp cheddar cheese
Sea salt and ground black pepper (to taste; optional)
Nonstick cooking spray
Finely chopped fresh parsley (for garnish; optional)

Preparation:
1. Preheat oven to 375° F.
2. Cook macaroni according to package directions. Drain and set aside.
3. Heat oil in large nonstick skillet over medium-high heat.
4. Add onion and bell peppers; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent. Set aside.
5. Combine squash, broth, and milk in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to medium; gently boil for 22 to 25 minutes, or until squash is tender.
6. Place squash mixture in a blender or food processor; cover with lid and kitchen towel. Blend until smooth.
7. Combine squash mixture, macaroni, onion mixture, yogurt, and cheeses. Season with salt and pepper if desired; mix well.
8. Place macaroni mixture in a 13 x 9-inch ceramic or glass baking dish that has been coated with spray. Bake for 25 to 30 minutes, or until sauce is bubbling.
9. Garnish with parsley if desired.

Tip: Blend small batches of hot liquids in blender or food processor since they expand during the blending process, therefore decreasing the chance of overflowing.

I hope you enjoy these recipes but most of all enjoy being with your family and friends over Thanksgiving! Have a great holiday!!---DeAnne 

Hammer & Chisel

What is the Master's Hammer & Chisel?

The Master's Hammer and Chisel is the expert workout system that delivers breathtaking, body-changing results in as little as 60 days. Sagi and Autumn have teamed up and are using the collective experience and knowledge to help you get the body you've always dreamed of. They share winning strategies in the breakthrough system of resistance training to shape powerful muscle, shed body fat, and build a ripped, statue-perfect physique.

Video: https://youtu.be/NzE5r_veP4k

When will it be available?

Hammer & Chisel will go on sale December 1, 2015. There is also a sneak peek on Beachbody on Demand.

Target Audience:

People looking for a comprehensive resistance-training or muscle-sculpting program.
Those who like Body Beast or 21 Day Fix Extreme.
People who crave a simple, flexible nutrition plan to help them reach their unique goals.

What's included???
Base Kit:
12 Hardcore workouts on 6 DVDs
-Efficient 30-40 minute resistance-training workouts that will help you build muscle, sculpt incredible definition, and lose weight for a strong, visually stunning physique.

7 Color-coded portion-control containers
-Whether you want to lean out, sculpt and maintain what you have or build more muscle, you don't need complicated meals plans to reach your goals. With 7 color-coded, portion-control containers, this is one nutrition plan that's easy to follow.

The Master's Hammer & Chisel Program and Nutrition Guide 
-A comprehensive guide that shows you how to use your portion-control containers and nutrition plan.Also includes easy-to-make recipes and expert tips from Sagi and Autumn on how to get the most out of your workouts.

Quick-Start Guide
-Your simple 3-step blueprint for building the body you've always wanted.

60-Day Workout Calendar
-For efficient and effective training , the order of your workouts matters. With this calendar, Sagi and Autumn have you covered for the next 60 days. Also includes your Nutrition Plan, "cheat sheet" and Food Lists on the back!

Deluxe Kit
In addition to everything featured in the Base Kit, you get an 8 lb medicine ball, along with 4 advanced workouts designed around this piece of equipment. You'll also receive an extra 7 color coded containers for more convenient meal planning.

0. 
   
   
   
   Q. How does The Master’s Hammer and Chisel nutrition plan compare to Body Beast, 21 Day Fix®, and 21 Day Fix EXTREME?
   Like the nutrition plans in 21 Day Fix and 21 Day Fix EXTREME, The Master’s Hammer and Chisel uses the portion- control container system. However, it is tailored to meet your specific goals and the nutritional demands that a challenging body-sculpting program like The Master’s Hammer and Chisel requires.
   Q. Can you customize The Master’s Hammer and Chisel nutrition plan to meet your unique goals?
   Yes! If you want to gear your nutrition toward building more muscle (a surplus), or toward shredding fat (a deficit), you can use the Nutrition Plan Quiz to recalculate your calories to help you reach your goals.
   

Q. What equipment do you need for The Master's Hammer and Chisel?

• A few dumbbells of various weights appropriate to your strength and fitness level.
• A bench or stability ball.
• A chin-up bar or a resistance band and a door attachment. 

Q. How do the calorie charts for The Master’s Hammer and Chisel work?
The Nutrition Plan Quiz included in the program and nutrition guide will determine your appropriate calorie chart based on your goals. Like the calorie breakdowns in 21 Day Fix and 21 Day Fix EXTREME, the ones in The Master’s Hammer and Chisel Program and Nutrition Guide also include the number of color-coded, portion-control containers your bracket requires each day to meet your goals.
Q. How does the 60-day calendar work?
The Master’s Hammer and Chisel program is a 60-day rotation of hardcore strength training built on the three phases of SSP Training—Stabilization, Strength, and Power. Sagi and Autumn strategically structured these workouts to train in all three phases efficiently, so following the calendar is important.
Q. How does the Beachbody PerformanceTM line fit in to the program?
Because these workouts are so demanding, we highly recommend you consider adding Beachbody Performance supplements to your regimen to help support your energy, muscle-building, and recovery.* Instructions for incorporating Beachbody Performance into your nutrition regimen are included in The Master’s Hammer and Chisel Program and Nutrition Guide.
Q. Is there a Team Beachbody exclusive if customers order The Master’s Hammer and Chisel through me?
Yes! Customers who purchase The Master’s Hammer and Chisel through you will get a FREE bonus workout—The Master’s Cardio (a $19.95 value)!
When Sagi and Autumn want tough, fat-chiseling cardio, The Master’s Cardio DVD includes their go-to moves. Short, but intense, this workout boosts aerobic capacity, power, and muscular endurance—without impacting your lean-muscle gains.
Q. Can I stream The Master’s Hammer and Chisel workouts?
Yes! If you purchase The Master’s Hammer and Chisel and become a Premium Team Beachbody Club member,
you’ll get unlimited access to Beachbody® On Demand, where you can stream The Master’s Hammer and Chisel and hundreds of proven Beachbody workouts via any desktop, laptop, tablet, TV, or mobile device—wherever you have an internet connection. Just look for “Purchased Programs” in Beachbody On Demand to access The Master’s Hammer and Chisel. 

Have you seen the FIXate cookbook?

I absolutely love this new 21 day fix cookbook! All the best 21 day fix recipes in one book!!!

The recipe book is broken up into several parts. Autumn starts out by giving you an introduction, sharing her food philosophy, giving kitchen tips and then explaining the container system.

The different food categories are: soups, salads, sauces, condiments, dressings, breakfast, lunch, dinner, sides, snacks, desserts, shakeology, and skinny cocktails.

I've included a recipe from some of these categories. All of which are delicious. I hope you enjoy too!! Please let me know if you have questions. ENJOY!!!

SOUPS--Cream Tomato Basil Soup

3 Cups Grandma’s Tomato Sauce (recipe in Fixate Cookbook) Or substitute a very low sugar/low sodium spaghetti sauce
1 cup low sodium organic vegetable broth
1/2 cup reduced fat (2%) plain Greek yogurt
4 tsp shredded Parmesan cheese (as garnish)
4 Tbsp sliced fresh basil leaves

1) Combine tomato sauce and broth in large sauce pan; cook over medium-low heat, stirring frequently, up to 5-8 minutes or until it reaches a gentle boil. Reduce heat to low.
2) Add yogurt, mix well, stirring frequently for 1 minute or until heated. DO NOT BOIL.
3) Top each serving with 1 tsp cheese and 1 Tbsp of basil.

Tips:
-Use Green Valley Organics Lactose Free yogurt if you are lactose intolerant or want to avoid dairy.
-Perfect recipe to make on a Sunday so you have lunch for Monday to take to work.

SALADS--DRESSINGS

Creamy Chicken Salad

Serves 4 (1 1/4 cups each) | Containers: 1 green, 1/2 purple, 1 red, 1/2 blue, 1/2 orange

• 3 cups chopped rotisserie chicken breast (boneless, skinless)
• 1/2 cup chopped green apple
• 1/2 cup seedless red grapes, cut in half
• 1/3 cup raw almonds
• 2 green onions, sliced
• 1 tablespoons chopped fresh basil
• 1/2 cup honey mustard salad dressing (see below)
• 8 cups shredded romaine lettuce

Honey Mustard Salad Dressing

• 1/2 cup reduced fat (2%) plain greek yogurt
• 3T Dijon mustard, gluten-free
• 3T raw honey
• 3T rice vinegar
• 1/4 cup extra-virgin olive oil
• pink salt to taste

Combine the yogurt, mustard, honey, and vinegar in a medium bowl and whisk until combined

Then slowly add oil, whisking until well blended.

Adjust the salt until it’s totally awesome for ya!

…putting it all together

Combine all ingredients except for the lettuce in a large bowl, mix well, and refrigerate (covered) for 2 hours

Serve 1 1/4 cups of the creamy chicken salad over 2 cups of romaine lettuce.

BREAKFAST--Banana Oat Pancakes 

Banana Pancakes (21 day fix approved)

• 1/2 cup oatmeal (1 yellow container)
• 1/2 banana
• 2 eggs
• Dash of cinnamon and vanilla extract
• Optional:  Honey or Maple Syrup

1. Blend oatmeal until it becomes the consistency of flour- can still be lumpy
2. Add the 2 eggs, 1/2 banana and cinnamon and vanilla extract and blend until mixed
3. Heat non-stick skillet
4. Use a 1/4 cup measuring cup to make pancakes on hot skillet
5. Makes 4 pancakes per serving
6. Drizzle with 1tsp honey or maple syrup (OPTIONAL)
7. Enjoy

LUNCH--

21 day fix approved PIZZA

Ingredients:
*Tortilla or FLAT OUT wrap (Use brand of your choice)
I recommend Ezekiel or the Flat out Spinach or tomato flavor
-2 tbsp Mozzarella Cheese, 2 tbsp Parmesan cheese
-1 clove garlic
-1/4 cup Grandma's tomato sauce 

-1/4 cup sliced mushrooms

1/4 chopped broccoli

Steps:
Preheat oven to 425 degrees. Place tortilla on a baking sheet; spread with Grandmas's Tomato Sauce. Top with garlic, broccoli, mushrooms, and cheeses. Bake for 8-10 minutes or until cheese is bubbly. Serve immediately. 

One serving-is 2 yellow, 1 blue, and 1/2 green.
Enjoy!

DINNER--Chicken Stuffed Bell Peppers

Ingredients 

4 medium bell peppers, cut in half 

2 tsp olive oil 

1 cup chopped onion 

3 clove Garlic, finely chopped 

1 1/2 pounds raw chicken chopped into 3/4" pieces 

1 tsp chili powder 

1 tsp cumin 

1/2 tsp sea salt 

1/2 tsp ground black pepper 

1 cup low sodium no salt added tomato sauce 

2 cups cooked quinoa 

1 cup canned black beans, drained 

1 cup frozen corn kernels 

5 Tbsp cilantro, reserve some for garnish 

Juice of 1 Lime 

1 cup Monterey jack cheese 

Directions: 

• Preheat oven to 375

• Place bell peppers in a large baking dish; set aside 

• Heat oil in a large nonstick pan over medium heat 

• Add onion, cook - stirring frequently for 4 min or until onion is translucent 

• Add garlic, continue to stir for 1 min 

• Add chicken, chili powder, cumin, salt, pepper; cook - stirring often for 5 min or until chick is no longer pink 

• Add tomato sauce , quinoa, beans, corn, cilantro and lime juice. Reduce heat to medium-low, cook stirring occasionally, for 3-5 min or until heat through 

• Add heaping 1/2 cup of chicken mixture to each pepper half; cover lightly with foil 

• Bake each pepper for 35 min, or until pepper are tender; remove foil 

• Top each evenly with cheese,bake for 3 minutes or until cheese is melted 

• Service with a sprinkle of cilantro & hot sauce (optional) 

DESSERT--Chunky Monkey Ice Cream 

Ingredients: 

• 3 frozen bananas
• 1.5 tsp peanut butter
• Splash of Almond Milk (if needed)
• Almonds and Dark Chocolate to garnish

Directions

1. Combine frozen bananas, peanut butter, and almond milk if needed. Blend!

1 purple, 3 1/2 tsp