The Code of ABS Workout

Ready to feel the burn?
- Image courtesy of Neila Rey

Slow Cooker Beans 'n' Rice

Let this savory bean dish cook all day and have dinner ready when you get home from work. If you want to skip the first step, you can soak dry beans overnight in a large pot of water. These beans get great flavor from celery, garlic, and diced green chiles.

Total Time: 11 hrs. 25 min.
Prep Time: 5 min.
Cooking Time: 10 hrs. 10 min.
Yield: 6 servings, about 1 cup of beans each

Ingredients:
1¼ cups dry red beans (or dry red kidney beans), rinsed
Water
1 medium onion, chopped
2 medium celery stalks, sliced
2 cloves garlic, finely chopped
1 tsp. dried basil, crushed
1 bay leaf
2 cups low-sodium organic vegetable broth
1 cups water
1 (14.5-oz.) can stewed tomatoes
1 (4-oz.) can diced green chiles, undrained
Hot sauce (like Tabasco) (to taste; optional)
3 cups cooked brown rice, warm

Preparation:
1. Place beans in large saucepan. Add enough water to cover beans by two inches. Bring to a boil over medium-high heat. Reduce heat; gently boil for 10 minutes. Remove from heat, cover, and let stand for one hour.
2. Place beans, onion, celery, garlic, basil, bay leaf, broth, water, and tomatoes in 4-quart slow cooker. Cover; cook on low heat for 9 to 10 hours (or on high heat for 4 to 5 hours), or until beans are tender.
3. Remove bay leaf. Add chiles and hot sauce (if desired); cook for an additional 30 minutes.
4. Place ½ cup rice in each of six serving bowls. Top evenly with bean mixture.

Pokemon Trainer Workout

A good trainer keeps him (or her)self as strong as their Pokemon!
(Would be awesome to do while waiting on eggs to hatch.)
- Image courtesy of Neila Rey

Pita Pizza

Pitas make an ideal pizza crust! These pita pizzas are topped with basil, peppers and onion, or you can substitute your favorite vegetables.

Total Time: 18 min.
Prep Time: 10 min.
Cooking Time: 8 min.
Yield: 4 servings

Ingredients:
4 (6½-inch) whole wheat pitas
¾ cup all-natural spaghetti sauce, no salt added
2 fresh basil leaves, chopped
2 oz. shredded mozzarella cheese (½ cup)
¼ medium onion, sliced
1 medium yellow bell pepper, sliced into rings

Preparation:
1. Preheat oven to 350° F.
2. Top pitas evenly with spaghetti sauce, basil, cheese, onion, and bell pepper.
3. Place pitas on baking sheet. Bake for 10 to 12 minutes, or until cheese is melted.

T-Rex Workout

I have a big head and little arms...
- Image courtesy of Neila Rey

Beef 'n' Broccoli Stir-Fry

This healthy broccoli and beef stir-fry gets vibrant color and a boost of vitamin C from red bell peppers.

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 4 servings, 1 cup each

Ingredients:
¼ cup reduced-sodium soy sauce
6 Tbsp. water, divided use
2 Tbsp. corn starch, divided use
1 Tbsp. raw honey
1 lb. raw top sirloin beef, trimmed of fat and sliced into ½-inch thick pieces
1 tsp. coconut oil
4 cups broccoli florets
2 medium bell peppers, cut into 1-inch cubes
2 cloves garlic, chopped
1 thin slice fresh ginger, peeled, finely chopped

Preparation:
1. Combine soy sauce, 4 Tbsp. water, 1 Tbsp. corn starch, and honey in a small bowl; mix well. Set aside.
2. Combine remaining 1 Tbsp. cornstarch and 2 Tbsp. water in a large bowl; mix well. Add beef. Toss gently to coat.
3. Heat oil in large skillet over medium-high heat.
4. Add beef; cook, stirring frequently, for 2 minutes, or until cooked through and no longer pink. Remove from skillet, keep warm.
5. Add broccoli, bell pepper, garlic, and ginger to skillet; cook, stirring frequently, for 3 to 5 minutes. Place broccoli mixture in beef bowl.
6. Add soy sauce mixture to skillet; cook, stirring constantly, over medium-high heat for 30 seconds, or until thickened.
7. Return beef and broccoli mixture to skillet; cook, for 1 to 2 minutes, or until well mixed and heated through.

You Had Me At Bacon!

What a great way to greet the morning<3
- Image courtesy of Neila Rey

How much weight am I lifting in a Push Up?

It feels like the weight of the world is on your shoulders, but really that's not the case. In reality we are only lifting 66.4% when on our feet. Check out this article for more information and instructions on how to perform the perfect push up!

Fitness Tips: Push Ups

Sweet Potato Skins

Nutritious baked sweet potatoes replace fried white potatoes in this healthy makeover of a popular bar snack. Instead of fatty bacon and sour cream, our sweet potato skins recipe uses turkey bacon and nonfat Greek yogurt. With only 190 calories per serving, they make a delicious snack, and can even be eaten for lunch or dinner.

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 4 servings

Ingredients:
4 baked medium sweet potatoes, cut in half
1 tsp. olive oil
½ tsp. sea salt (or Himalayan salt)
8 Tbsp. low-fat plain Greek yogurt
2 slices cooked turkey bacon, chopped
2 medium tomatoes, chopped
8 green onions, thinly sliced

Preparation:
1. Heat oven to 400° F.
2. Scoop flesh out of sweet potatoes and reserve for another use.
3. Place skins on a baking sheet. Brush with oil and sprinkle with salt. Bake for 10 minutes, or until crisp.
4. Top each sweet potato half evenly with yogurt, turkey bacon, tomato, and green onions.

Chicken Satay with Peanut Dipping Sauce

Coconut milk, honey, and a touch of spice make this Thai appetizer a delicious snack or light lunch.

Total Time: 2 hrs. 21 min.
Prep Time: 15 min.
Cooking Time: 6 min.
Yield: 8 servings, 2 skewers and 2 Tbsp. dipping sauce

Ingredients for Chicken Satay:
3 shallots, finely chopped
6 cloves garlic, finely chopped
½ cup canned lite coconut milk
2 Tbsp. fresh lime juice
1 Tbsp. raw honey
3 fresh cilantro sprigs, chopped
¼ tsp. ground cumin
¼ tsp. ground turmeric
2 lbs. raw chicken breast, boneless, skinless, cut into 2-inch chunks

Ingredients for Peanut Dipping Sauce:
2-3 Tbsp. hot water
½ cup chunky peanut butter
3 Tbsp. fresh lime juice
1 Tbsp. raw honey
2 Tbsp. reduced-sodium soy sauce
½ tsp. chili sauce

Preparation for Chicken Satay:
1. Soak 16 wooden skewers in water.
2. Place shallots, garlic, coconut milk, lime juice, honey, cilantro, cumin, and turmeric in blender; cover. Blend until smooth.
3. Place chicken in a glass dish. Top with marinade; mix well to blend. Marinate, covered, in refrigerator for 2 hours.
4. Preheat grill or broiler on high.
5. Place 2 to 3 pieces of chicken on each skewer.
6. Grill or broil skewers for 5 to 6 minutes, turning every 2 minutes, or until chicken is no longer pink in the middle, and juices run clear.

Preparation for Peanut Dipping Sauce:
1. Place water, peanut butter, lime juice, honey, soy sauce, and chili sauce in a small bowl; whisk to blend.
2. Serve 2 skewers with 2 Tbsp. dipping sauce.

Hold My Beer Workout

Great for party nights~
- Image courtesy of Neila Rey

General Tso's Chicken

Order General Tso’s out and get ready for a hefty helping of saturated fat and calories. Try this healthier version instead and enjoy the taste and just 183 calories per serving.

Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 4 servings

Ingredients:
1 lb. raw chicken breast, boneless, skinless, cut into 2-inch pieces
2 Tbsp. + 1 tsp. cornstarch, divided use
¼ tsp. sea salt
1 tsp. sesame oil
2 cloves garlic, finely chopped
1 thin slice fresh ginger, peeled, finely chopped
2 Tbsp. reduced-sodium soy sauce
½ cup low sodium chicken broth
1 Tbsp. rice wine vinegar
2 Tbsp. tomato paste, no added sugar
2 tsp. hoisin sauce
1 tsp. pure maple syrup (or raw honey)
2 Tbsp. cold water
2 green onions, sliced
1 Tbsp. toasted sesame seeds
1 Tbsp. dried Thai chilies (optional)

Preparation:
1. Preheat oven to 375° F.
2. Line baking sheet with parchment paper; set aside.
3. Place chicken, 2 Tbsp. cornstarch, and salt in a medium bowl; toss until well coated.
4. Place chicken in a single layer on prepared baking sheet; bake for 12 to 15 minutes, or until cooked through.
5. While chicken is baking, heat oil, garlic, and ginger in large skillet over medium heat; cook for 1 to 2 minutes.
6. Add soy sauce, broth, vinegar, tomato paste, hoisin sauce, and maple syrup. Bring to a boil. Reduce heat to medium-low; cook for 4 to 5 minutes.
7. Dissolve remaining 1 tsp. cornstarch in cold water; add to soy sauce mixture. Gently boil, stirring frequently, for another 3 to 4 minutes, or until sauce begins to thicken.
8. Add cooked chicken to sauce, coating thoroughly.
9. Serve chicken sprinkled with sesame seeds, green onions, and chilies (if desired).

Ground Turkey & Lettuce Wrap

Ground turkey with lots of chopped fresh veggies makes a light and delicious filling for these lettuce cups. They taste great hot or cold.

Total Time: 19 min.
Prep Time: 10 min.
Cooking Time: 9 min.
Yield: 8 servings, 2 wraps each

Ingredients:
1 tsp. olive oil
1 lb. raw 93% lean ground turkey breast
½ medium red onion, chopped
½ medium red or green bell pepper, chopped
1 clove garlic, finely chopped
1 green onion, chopped
⅔ cup chopped water chestnuts
1 Tbsp. reduced-sodium soy sauce
1 Tbsp. seasoned rice vinegar
2 Tbsp. chopped fresh cilantro
1 large head of lettuce (like red leaf, romaine, or bibb), separated into leaves

Preparation:
1. Heat oil in medium saucepan over medium-high heat.
2. Add turkey, onion, and bell pepper; cook, stirring frequently, for 4 to 6 minutes, or until turkey is cooked through and onion is translucent.
3. Add garlic, green onion, water chestnuts, soy sauce, and vinegar; cook, stirring occasionally, for 2 to 3 minutes, or until most of the liquid has evaporated.
4. Add cilantro; mix well. Remove from heat.
5. Evenly spoon mixture onto lettuce leaves; wrap the leaves around mixture, and eat!

Movie Night Workout

A cute little workout you can even do with your lover!

- Image courtesy of Neila Rey

Mini Veggie Egg Cups

Try this delicious breakfast recipe from the 21 Day Fix EXTREME Nutrition Plan. They taste amazing, are easy to make, and are a great grab-and-go breakfast. Extra egg cups can be stored in the fridge and reheated in the microwave. Two egg cups is equivalent to 1 red container and 1 green container.

Ingredients:

12 large eggs
sea salt
ground black pepper (to taste; optional)
1 bag (10 oz) baby spinach, chopped
1 medium red bell pepper, chopped
2 green onions, chopped
Nonstick cooking spray

Preparation:
1. Heat oven to 350° F.
2. Beat eggs in a large bowl. Season with salt and pepper if desired. Add spinach, pepper, and onions to egg mixture; mix well.
3. Lightly coat a twelve cup muffin tin with spray.
4. Evenly pour egg mixture into muffin cups.
5. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of cups comes out clean.

The WAKE UP! & Make it Happen Workout

Time to wake up, time to get going...

- Image courtesy of Neila Rey

Mozzarella & Egg Breakfast Sandwich

Make a healthier breakfast sandwich with a whole wheat English muffin and eggs scrambled with roasted red peppers and fresh basil.

Total Time: 10 min.

Prep Time: 5 min.

Cooking Time: 5 min.

Yield: 1 serving

Ingredients:

1 large egg

2 large egg whites

1 Tbsp. low-fat milk

Nonstick cooking spray

2 Tbsp. chopped roasted red bell pepper

2 Tbsp. chopped fresh basil

Ground black pepper (to taste; optional)

1 slice part-skim mozzarella cheese (½ oz.)

1 whole wheat English muffin, split, toasted

Preparation:

1. Combine egg, egg whites, and milk in a medium bowl; whisk to blend.

2. Heat small nonstick skillet, lightly coated with spray, over medium-low heat.

3. Add eggs; cook, stirring occasionally, for 2 to 3 minutes.

4. Add roasted red bell pepper and basil. Season with pepper if desired; cook for 1 to 2 minutes, or until set.

5. Top muffin half with cheese, eggs, and second muffin half.

Chicken Breast with Sautéed Mushrooms

Mushroom lovers, this is for you! These mushrooms sautéed with garlic and sherry vinegar are incredibly flavorful, you’ll want to put them on everything. (Leftovers taste great in an omelette!)

Total Time: 48 min.
Prep Time: 10 min.
Cooking Time: 38 min.
Yield: 4 servings

Ingredients:
1½ tsp. olive oil, divided use
4 (4-oz.) raw chicken breasts, boneless, skinless
4 medium shallots, chopped
4 cloves garlic, chopped
1 lb. sliced mushrooms
1 Tbsp. chopped fresh rosemary (or 2 Tbsp. dried rosemary)
2 Tbsp. dry sherry (optional)
½ cup low-sodium organic chicken broth
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

Preparation:
1. Heat 1 tsp. oil in medium skillet over medium-high heat.
2. Add chicken; cook for 3 minutes on each side. Remove from pan. Keep warm.
3. Heat remaining ½ tsp. oil over medium-high heat.
4. Add shallots; cook, stirring frequently, for 3 to 4 minutes, on until translucent.
5. Add garlic; cook, stirring frequently, for 1 minute.
6. Add mushrooms and rosemary; cook, stirring occasionally, for 10 minutes, or until mushrooms release all their liquid.
7. Add sherry (if desired) and broth. Season with salt and pepper, if desired; cook, stirring occasionally, for 10 minutes.
8. Add chicken; cook for 5 minutes, or until chicken is no longer pink in the middle.
9. Place a chicken breast on each of four serving plates. Top with mushroom mixture.

Basil Pesto

Making your own pesto from scratch is easy and delicious! Use this basil and walnut paste as a spread on sandwiches, or use as a topping for meat, roasted vegetables, or whole grain pasta. Keep in mind that pesto is not low in fat, so don't overdo it.

Total Time: 10 min.

Prep Time: 10 min.
Cooking Time: None
Yield: 8 servings, about 2 Tbsp. each

Ingredients:
2 cups fresh basil leaves
¼ cup chopped toasted walnuts
¼ cup shredded Parmesan cheese
2 cloves garlic, coarsely chopped
3 Tbsp. extra-virgin olive oil
½ tsp. sea salt
½ tsp. ground black pepper
(Optional: Shredded spinach!)

Preparation:
1. Place basil, walnuts, cheese, and garlic in a food processor; pulse until coarsely chopped.
2. Slowly add oil; pulsing constantly.
3. Season with salt and pepper.

Tiramisu Latte Shakeology

“Tiramisu” is the Italian word for “little pick-me-up,” but in dessert form it’s more like  something to weigh you down. Try this tiramisu-flavored smoothie instead!

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
1 cup brewed coffee, chilled
1 scoop Vanilla Shakeology
1 Tbsp. mascarpone cheese (or part-skim ricotta cheese)
1 tsp. unsweetened cocoa powder
½ tsp. pure rum extract
½ cup ice

Preparation:
1. Place coffee, Shakeology, cheese, cocoa powder, extract, and ice in blender; cover. Blend until smooth.

Detox Salad

Big day coming up? Get up and go with this salad.

 Total Time: 10 min.

Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
2 tsp. extra-virgin olive oil
1 Tbsp. unfiltered raw cider vinegar
2 Tbsp. fresh lemon juice
1 tsp. pure maple syrup
2 tsp. grated fresh ginger
1 pinch Himalayan salt (or sea salt)
2 cups chopped kale
½ cup chopped cauliflower
½ cup chopped broccoli
½ cup chopped cabbage
½ cup chopped fresh cilantro

Preparation:
1. Combine oil, vinegar, lemon juice, maple syrup, ginger, and salt in a small bowl; whisk to blend. Set aside.
2. Combine kale, cauliflower, broccoli, cabbage, and cilantro in a large bowl; mix well.
3. Drizzle cabbage mixture with dressing; toss gently to blend.

Day 66 of No Fast Food

I am entering my 3rd month of no fast food. I'll be honest, I really thought it would be MUCH harder to give up fast food -- especially McDonald's (my soulmate). Family members will still bring home the occasional combo #1 and I'll admit, I get jealous. My mouth starts watering... and I wonder what my reasoning for this was in the first place.

Major changes I've noticed include:
- lower appetite
- easier to potion food vs trying to eat it all
- less 'food jealousy'
- less food cravings

Food jealousy is a bit of an issue in my family. I was the oldest child while my husband was the youngest as we grew up. Being in a multi-child home where you are basically allowed to eat as much as you want spawns 'food jealousy' or a need to be the 'alpha' over the other kids. Obviously, whoever has the most food is the alpha, right?
It's been hard letting go of that habit due to my control-freak tendencies but it's been getting easier and easier as my appetite has gotten lower.

The real challenge is yet to come, of course. I start school in May and will have to start meal planing and pre-prepping again. I plan on posting much of my material here for you to use if you wish. Ive already started looking up info for my meals, learning what I should eat and what is best to stay away from, and how to best incorporate 21 Day Fix Extreme's diet plan into my life. I plan on following the competition guide.

I'm really excited. I hope you all look forward to my changes, accomplishments, and even my failures! If you think you may be interested in joining me, message me on Facebook!

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Banana Peanut Butter Chia Seed Pudding

Yield: 6 servings

Ingredients

2 very ripe bananas

1 1/2cups low fat milk

1/2cup natural creamy peanut butter

3tablespoons chia seeds

Instructions

1. In a blender, puree the banana, milk and peanut butter. Transfer the mixture to a medium bowl and stir in the chia seeds.
2. Cover with plastic wrap and chill in the refrigerator for 4 hours or overnight.
3. Stir the mixture before serving. Can be stored in an airtight container refrigerated for up to 1 week.

Irish Stew

Still chilly out? Try this epic stew!

Total Time: 1 hr. 10 min.

Prep Time: 15 min.
Cooking Time: 55 min.
Yield: 4 servings

Ingredients:
2 tsp. olive oil
12 oz. raw leg of lamb, boneless, fat removed, cut into ¾-inch cubes (You can also try this with chicken!)
2 cups low-sodium organic beef (or vegetable) broth
1 medium onion, diced
3 medium carrots, peeled chopped
2 medium leeks, sliced
2 medium parsnips, sliced
6 cups water
1 bay leaf
1 tsp. dried thyme
½ tsp. sea salt
12 oz. Yukon gold (or Peruvian blue) potatoes, cut into ¾-inch cubes
2 cups coarsely cut cabbage
¼ cup chopped fresh parsley

Preparation:
1. Heat oil in a large saucepan over medium-high heat. 2. Add lamb; cook, stirring frequently, for 3 to 4 minutes, or until browned. 3. Add onion, carrot, leeks, and parsnips; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent. 4. Add water, bay leaf, thyme, and salt. Bring to a boil. Reduce heat to low; gently boil, covered, for 30 minutes. 5. Add potatoes and cabbage; cook, uncovered, stirring occasionally, for 10 to 15 minutes, or until lamb and potatoes are tender. 6. Remove bay leaf; add parsley.

Mint Chocolate Truffles

Have that sweet tooth craving? Yeah... me too!

 

Total Time: 4 hrs. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 12 servings, 1 truffle each

Ingredients:
5 oz. dark chocolate, 70% cocoa or higher, finely chopped
1 Tbsp. coconut oil
½ cup lite coconut milk
½ tsp. pure mint extract (or pure vanilla extract)
1/3 cup unsweetened cocoa

Preparation:
1. Place chocolate, coconut oil, and mint extract in a small bowl; mix well. Set aside.
2. Bring coconut milk to a gentle boil in small saucepan over medium heat.
3. Add coconut milk to chocolate mixture; Whisk gently until combined.
4. Place chocolate mixture, covered, in refrigerator for at least 4 hours or overnight.
5. Using a melon baller or spoon, scoop out 1 Tbsp. of chocolate mixture. Roll into a ball. Roll in cocoa powder until evenly coated. Repeat steps five and six until there are twelve truffles.
6. Store in refrigerator for up to one week or in freezer for three months.

Nutritional Information (per serving):

Calories: 98

Fat: 7 g

Saturated Fat: 4 g

Cholesterol: 0 mg

Sodium: 4 mg

Carbohydrate: 7 g

Fiber: 2 g

Sugar: 3 g

Protein: 1 g

P90X/P90X2 Portions (per serving)

1 single snack

Body Beast Portions (per serving)

1 balanced liquid

1½ fat