Holiday Cranberry Fizz

Cranberries are a truly multi-tasking fruit: You can use them for homemade cranberry sauce, cookies, crumble bars, festive and edible wreaths, and of course, gorgeous holiday cocktails for your next party.

This Holiday Cranberry Fizz has unexpected ingredients like black tea, pomegranate molasses (yum!), honey cranberry rosemary simple syrup (what?!), and orange bitters. With incredible flavors like this, who needs alcohol?

Simple syrups are, well, simple to make, but you can always buy them pre-made. Pomegranate molasses is available at specialty food stores, online, or you can make your own — it’s essentially pomegranate juice reduced with sugar and lemon juice.

Pro Tips:
You can use regular or decaffeinated black tea.
Pomegranate molasses is a Middle Eastern pantry staple that’s used like concentrated pomegranate juice.

Variation: Prefer a little kick to your drink? Add ⅔ cup gin to the punch bowl.



Holiday Cranberry Fizz



Prep time
10 mins
Total time
10 mins

Author: Beachbody
Serves: 12 servings, approx. 6 fl. oz. each

Ingredients:

Ice
4 cups strong brewed black tea, chilled
1 cup Honey Cranberry Rosemary Simple Syrup, chilled
1 Tbsp. pomegranate molasses
1 Tbsp. + 1½ tsp. non-alcoholic orange bitters
4 cups soda water
½ cup fresh cranberries
2 sprigs fresh rosemary, cut into small pieces (for garnish)

Instructions:

1. Place ice in a large punch bowl.
2. Add tea, simple syrup, molasses, bitters, and soda water; mix well.
3. Add cranberries; mix gently to blend.
4. Serve punch in punch glasses (or small Mason jars); garnish with rosemary.

Turkey Cranberry Wreath

INGREDIENTS:

2 cups cooked turkey, cooked
1 1/4 cups swiss cheese, shredded
1/2 cup celery, sliced
1/2 cup dried cranberries
1/2 cup plain greek yogurt
2 tablespoons Honey Dijon mustard
1/2 teaspoon black pepper
2 8-ounce packages refrigerated crescent dinner rolls
1 egg white, lightly beaten

DIRECTIONS:

1. Preheat the oven to 375ºF. In a bowl, combine the turkey, 1 cup of the cheese, celery, cranberries, mayonnaise, mustard, and black pepper. Mix well. Set aside.
2. Unroll the 2 packages of crescent rolls. With the wide end of the triangles toward the center, arrange 8 triangles in a circle on a pizza pan/stone. Next, form an inner circle of dough by matching the wide ends of the remaining 8 triangles to the wide end of each outer triangle. Press the seams together with fingers.
3. Scoop the filling over the dough, around in a wreath shape.
4. Beginning with the last triangle placed in the center of pizza pan, bring the point of the triangle straight across the filling. Next, bring the point of the opposite outside triangle diagonally across the filling, covering the point of the previous triangle. Continue to overlap crescent triangles by tucking the points under the wreath.
5. Brush the top of the wreath with the egg white (it helps give it a glossy color and extra crispness), and bake 25 to 30 minutes or until golden brown.

From Brandi Milloy, POPSUGAR Food

Benefits of Morning Exercise

“Early to bed and early to rise, makes a man healthy, wealthy, and wise.” Those words of wisdom from old Benny (Franklin, that is) make a lot of sense. Morning people pride themselves on being more productive, more successful, and more energized — and they sure act like they’ve got their stuff together (at least to us night owls).

Once you get into the healthy routine of waking up early in the morning to exercise, you may come to appreciate the quiet stillness of the day, and your first perfect cup of coffee. It’s supposedly a magical time of day when you can have a moment to yourself.

While the best time to exercise is still the time when you will work out consistently, there are other benefits to getting your sweat on early in the day, too.

Popular: 4 Reasons Working Out Could Be Causing You to Gain Weight

So, don’t press that snooze button yet — just get up and get going.
5 Great Reasons to Exercise in the Morning

You may end up being more productive
There’s something to be said about checking the exercise box off on your to-do list first thing in the morning. Being up and exercising before most of the world awakens is a great feeling and is also very motivating. Afterwards, you’ll feel so clear and calm, and be set for a more successful day.

You can earn more family time
While health is a top priority, and fitting in workout time is mandatory, family likely comes first. And it’s nice getting ready for the day without feeling like everything is in total crisis mode. If you can train yourself to work out before the sun rises, and before the kids (and the cats) wake up, you can spend more time with them, appreciatively, before you head to the office. Plus, after work hours, you can go right home instead of waiting on line for a crowded treadmill somewhere.

You beat the boss to the office
That’s right, get it all done before your co-workers even wake up. Ever had an unexpected deadline or a last-minute 4:30 p.m. meeting crop up to sabotage your evening exercise plans? Like always. Ever skipped a workout because you’re just too tired at the end of the day? For many, exercise is more likely to happen if you do it first thing.



You may feel less stressed and more ready for your day
We all have anxious moments thinking about deadlines or maybe feeling overwhelmed during a long commute. A morning workout can take some of the edge off to help ease daily stress, and potentially lower your blood pressure, too. (Say good-bye, road rage!) Studies show that even just 10 minutes of exercise can provide psychological benefits, including lifting your mood.

You can improve your mental focus
What do you do after the a.m. workout? Shower, slam a healthy breakfast, and get to work, right? Perfect timing to kickstart your concentration and memory skills. Exercise (in general) has been shown to boost brain health, and morning exercise may also enhance job performance.

By:  Beachbody

Cranberry Crumble Bars

I’ve got a serious weak spot for crumble bars, in all forms. Whenever I treat myself to a fancy latte from the coffee shop, I can’t help but notice the fruit crumble bars that gleam behind the shiny glass display. They’re basically begging me to take one home! To be honest, sometimes I do. But most of the time I skip right over them, because pastries like these are notoriously packed with calories, fat, and processed sugar.

Thankfully, this cranberry crumble bars recipe is a healthier take on these mouthwatering treats. The base is made from oats* and raw almonds, which are processed into a fine meal with coconut sugar, and coconut oil replaces butter. The result is a much more wholesome pastry crust, that tastes truly indulgent.

The filling is made from chopped cranberries and orange, which is a match made in heaven (here’s a recipe for a shake that uses both). A sprinkling of coconut sugar takes the mixture from fairly tart to just right. A word of warning: cranberries (and their juice) are quite potent, so can stain quite easily if you’re not careful. I suggest wearing an apron and making sure you wash your hands and cutting board right after use. As long as you’re careful, you’ll be fine — just don’t wear your favorite white t-shirt to make this recipe!

The process for making these cranberry crumble bars would work just as well with other fruits, such as apples, blueberries, or even strawberries. I especially love the cranberry combination at this time of year, but feel free to experiment once you get the hang of it!

*This cranberry crumble recipe calls for gluten-free oats, but if you are not avoiding gluten, you can use regular rolled oats.

Cranberry Crumble Bars

Prep time
20 mins
Cook time
47 mins
Total time
1 hour 7 mins

Author: Beachbody
Recipe type: Dessert
Cuisine: American
Serves: 12 servings, 1 bar each

Ingredients:
Parchment paper
Nonstick cooking spray
Crust
1 cup dry old fashioned oats, gluten-free
1 cup whole raw almonds
¼ tsp. sea salt (or Himalayan salt)
3 Tbsp. coconut sugar
¼ cup + 1 Tbsp. extra-virgin organic coconut oil, melted

Filling:
3 cups coarsely chopped cranberries
¼ cup 100% orange juice
1 Tbsp. finely grated orange peel (orange zest)
2 Tbsp. coconut sugar
1 Tbsp. cornstarch, preferably GMO-free

Topping:
3 Tbsp. coconut sugar
2 Tbsp. gluten-free all-purpose flour
¼ cup dry old fashioned oats, gluten-free
1 Tbsp. + 1½ tsp. extra-virgin organic coconut oil

Instructions:

1. Preheat oven to 350° F.
2. Line an 8 x 8-inch pan with parchment paper. Lightly coat with spray. Set aside.
3. To make crust, place oats, almonds, salt, and sugar in food processor (or blender); pulse into a fine meal. Make sure no large pieces remain.
4. Add oil; pulse to mix. It should form a loose dough that sticks together when squeezed between two fingers. Add more oil if too dry.
5. Spread oat mixture into prepared pan. Press into an even layer with your fingers or a flat object (like a drinking glass).
6. Bake for 15 minutes. Increase heat to 375º F. Bake an additional 5 minutes, or until crust is fragrant and edges are slightly golden brown. Set aside.
7. Reduce oven temperature to 350º F.
8. To make filling, heat cranberries, orange juice, orange peel, sugar, and cornstarch in medium saucepan over medium heat, stirring frequently, for 5 to 7 minutes, or until bubbly. Set aside.
9. To make topping, combine sugar, flour, oats and oil in a small mixing bowl; mix with fork until mixture resembles coarse meal. Set aside.
10. Add cranberry mixture to crust; cover evenly.
11. Top with crumble topping; cover cranberries evenly.
12. Bake for 15 to 20 minutes, or until cranberry filling is warm and bubbly and topping is golden brown.
13. Cool completely for 1 to 2 hours. Lift parchment paper from pan; cut into 12 bars.

Container Equivalents:  1 Bar = 1 1/2 Yellow, 1 Blue, 1 tsp.

Leftover Turkey Ramen

This super simple recipe takes ramen noodles out of the college dorm and transforms them into a nourishing bowl of soup that has impressively authentic flavor. Miso paste, soy sauce, and ginger give chicken broth a flavor makeover that tastes so good, you may want to sip it by itself! Here, we pour it over whole grain ramen noodles topped with fresh green veggies, shiitake mushrooms, a tasty carrot and garlic mixture, and chopped turkey breast. A hardboiled egg is the finishing touch.

Total Time: 22 min.
Prep Time: 20 min.
Cooking Time: 2 min.
Yield: 4 servings, 1½ cups each

Ingredients:
1 tsp. extra-virgin organic coconut oil
1 cup shredded carrots
4 cloves garlic, chopped
4 cups low-sodium organic chicken (or vegetable) broth, hot
2 Tbsp. reduced-sodium soy sauce
1 Tbsp. red miso paste
4 tsp. finely chopped fresh ginger
2 cups cooked ramen noodles (whole-grain, if possible)
1 cup thinly sliced shiitake mushrooms
1 cup coarsely chopped bok choy
1 cup thinly sliced Napa cabbage
2½ cups shredded roasted turkey breast (approximately 12 oz.)
1 tsp. sesame oil
2 hard-boiled large eggs, cut in half
2 green onions, thinly sliced (for garnish; optional)

Preparation:
1. Heat coconut oil in large skillet over medium heat.
2. Add carrots and garlic; cook, stirring frequently, for 1 to 2 minutes. Set aside.
3. Combine broth, soy sauce, miso paste, and ginger in a large measuring cup; whisk to blend. Set aside.
4. Divide noodles evenly between 4 serving bowls. Top evenly with carrot mixture, mushrooms, bok choy, cabbage, and turkey.
5. Top evenly with broth mixture. Drizzle evenly with sesame oil.
6. Top each bowl with half an egg and sprinkle with green onions, if desired; serve immediately.

By:  Beachbody

Container Equivalents:  1 Green, 1 Red, 1 1/2 Yellow, 1/2 tsp.

Leftover Turkey Enchiladas

TOTAL TIME: Prep: 30 min. Bake: 15 min.
MAKES: 12 servings

Ingredients:
4 cups cubed leftover turkey
1 tablespoon chili powder
1 teaspoon garlic powder
1 teaspoon ground cumin
12 flour tortillas (8 inches), warmed

SAUCE:
2 tablespoons whole wheat flour
1-1/2 cups reduced-sodium chicken broth
1-1/2 cups (12 ounces) plain greek yogurt
1 cup (4 ounces) shredded Monterey Jack cheese
1 cup (4 ounces) shredded Mexican cheese blend
Chopped tomatoes, optional

Directions:

1. In a large bowl, combine the turkey, chili powder, garlic powder, and cumin. Place 1/3 cup turkey mixture down the center of each tortilla. Roll up and place seam side down in two 13-in. x 9-in. baking dishes coated with cooking spray
2. In a large saucepan, whisk flour and broth until smooth. Bring to a boil; cook and stir for 2 minutes. Reduce heat; stir in greek yogurt and Monterey Jack cheese until melted.
3. Pour sauce over enchiladas; sprinkle with Mexican cheese blend.
4. Bake, uncovered, at 350° for 15-20 minutes or until bubbly. Top with tomatoes if desired. Yield: 12 servings.

Citrus-Herb Roasted Turkey

This roast turkey is basted in a delicious citrus, garlic, and herb marinade that makes it extra juicy and brings out its flavor.

Citrus-Herb Roasted Turkey



Prep time
20 mins
Cook time
2 hours 45 mins
Total time
3 hours 5 mins

This roast turkey is based in a citrus marinade that makes it extra juicy and brings out its flavor.
Author: Beachbody
Recipe type: Lunch/Dinner
Serves: 12 servings (4 oz. each)

Ingredients:
1 (12 lb.) fresh turkey (neck, heart, and gizzard removed)
5 Tbsp. extra-virgin olive oil
2 Tbsp. finely chopped lemon peel
2 Tbsp. finely chopped orange peel
½ cup low-sodium organic chicken broth
½ cup fresh orange juice
¼ cup fresh lemon juice
4 cloves garlic, chopped
1 Tbsp. paprika
1½ tsp. ground cumin (optional)
1½ tsp. dried oregano leaves
1½ tsp. dried thyme leaves
1 tsp. dried rosemary leaves
1½ tsp. sea salt
½ tsp. ground black pepper

Instructions:

1. Preheat oven to 450° F. Position rack in the lower third of the oven.
2. Place oil, lemon peel, orange peel, broth, orange juice, lemon juice, garlic, paprika, cumin, oregano, thyme, rosemary, salt, and pepper in blender; cover. Blend until smooth.
3. Place turkey breast-side up on rack in roasting pan. Rub turkey with half of prepared dressing, including under the skin and inside the cavity. Reserve remaining dressing for basting.
4. Bake for 45 to 55 minutes or until skin is golden brown. Remove turkey from oven and cover breast with aluminum foil.
5. Return turkey to oven. Reduce heat to 350° F. Bake, brushing turkey with remaining dressing every hour, for an additional 2 to 2½ hours or until thermometer inserted in thickest part of thigh registers 165° F. 
6. Transfer turkey to a large serving platter and cover with foil. Let turkey stand for 10 minutes before carving.

Maple and Turkey Bacon Wrapped Brussel Sprouts

If you are tasked with bringing an appetizer to your holiday dinner or cocktail party, look no further. These Maple and Turkey Bacon-Wrapped Brussels Sprouts are savory little bites that will disappear fast. Brussels sprouts lovers will be gaga for them, and even people who are squeamish about the tiny cabbages will want to devour them when they’re hugged by a slice of turkey bacon that’s been painted with a maple and balsamic glaze.

It may look time-consuming to wrap each brussels sprout in bacon — and your friends and family will certainly be impressed with your effort — but these bundles are surprisingly simple to prep. Cut the whole stack of turkey bacon in half, then start wrapping. The trick is to look for sprouts that are on the smaller side so that half a slice of turkey bacon can easily reach around the circumference and be secured in place with a toothpick. If you find that your brussels sprouts are too large for that, just cut them in half and reduce the baking time.

We thought of these Maple and Turkey Bacon-Wrapped Brussels Sprouts, that come out of the oven with a toothpick already inserted for easy grabbing, as the perfect passed-app for holiday parties, but they can also be the star of your weeknight dinner, served with mashed sweet potatoes.


Maple and Turkey Bacon-Wrapped Brussels Sprouts



Bringing an appetizer to your holiday dinner or cocktail party? Look no further. These Maple and Turkey Bacon-Wrapped Brussels Sprouts will please a crowd.

Author: Beachbody
Serves: 6 servings, 4 Brussels sprouts each

Ingredients:
Aluminum foil
1 Tbsp. pure maple syrup
1 Tbsp. balsamic vinegar
24 medium brussels sprouts
12 slices nitrite-free turkey bacon, cut in half
24 wooden toothpicks, soaked in water
½ tsp. ground black pepper

Instructions:

1. Preheat oven to 400° F.
2. Line large baking sheet with foil. Set aside.
3. Combine maple syrup and vinegar in a small bowl; mix well. Set aside.
4. Wrap each brussels sprout tightly with half slice of bacon. Secure with a toothpick.
5. Arrange brussels sprouts on prepared baking sheet so that they are not touching.
6. Brush bacon with maple syrup mixture. Sprinkle with pepper.
7. Bake for 30 to 35 minutes, or until brussels sprouts are tender crisp and bacon is crisp.
8. Remove toothpicks before serving.

Container Equivalents:  1 Green, 1/2 Red

114 Calories per serving (4 sprouts)

Gluten-Free Baked Pumpkin Donuts with Maple Glaze

This recipe for pumpkin donuts is the holy-grail for any pumpkin lover. And, hello: they’re donuts that you can eat without guilt. These gluten-free cake-style donuts are baked, making them a big step up health-wise from their fried counterparts. And, as if they couldn’t get any better, they’re finished with a mouthwatering maple glaze icing made without refined-sugar. They’re still a treat, and pack plenty of calories, but they are made with wholesome ingredients that you can feel good about indulging in every once in a while. Like, right now.



The luscious maple glaze on these pumpkin donuts couldn’t be easier to make. It’s dairy free and composed of just three ingredients: maple syrup, coconut oil, and coconut butter. Blended together, they create a dreamy, perfectly sweet glaze that takes these donuts right over the edge. If you want to skip this step to save calories (and one precious yellow container), you can – but why not live a little?

If coconut butter is new to you, look for it in the health foods or baking section of your grocery store. It’s usually sold in glass jars and can be found near the coconut oils. Coconut butter is made from the fibrous coconut meat, so it tends to be more solid than its close cousin, coconut oil. And, if you’re feeling a bit adventurous, I’ll let you in on a secret… coconut butter is actually quite easy to make at home! Simply add unsweetened shredded coconut to your food processor, and pulse until smooth (sort of like making peanut butter).

Gluten Free Baked Pumpkin Donuts with Maple Glaze



Prep time
20 mins
Cook time
12 mins
Total time
32 mins

Author: Beachbody
Recipe type: Dessert
Serves: 12 servings, 1 donut each

Ingredients:
1½ cups gluten-free all purpose flour
⅓ cup coconut sugar
1 tsp. baking powder
½ tsp. baking soda
½ tsp. sea salt (or Himalayan salt)
¾ tsp. pumpkin pie spice
¼ tsp. ground nutmeg
⅓ cup pumpkin puree
4 Tbsp. extra-virgin organic coconut oil, melted, divided use
½ cup canned coconut milk
Nonstick cooking spray
¼ cup pure maple syrup
¼ cup coconut butter, softened
2 Tbsp. water

Instructions:

1. Preheat oven to 350º F.
2. Combine flour, sugar, baking powder, baking soda, salt, pumpkin pie spice, and nutmeg in a large bowl; mix well. Set aside.
3. Combine pumpkin, 2 Tbsp. oil, and coconut milk; mix well.
4. Add pumpkin mixture to flour mixture; mix until just blended.
5. Place batter in large re-sealable plastic bag. Cut off one corner to create a piping bag. Pipe batter into a donut pan lightly coated with spray, filling ¾ full. Bake for 8 to 12 minutes, or until a toothpick inserted in the middle comes out clean. Cool to room temperature.
6. While donuts are baking, place maple syrup, coconut butter, and remaining 2 Tbsp. oil in blender; cover. Blend until smooth.
7. Place glaze in a medium bowl. Dip top of each donut into glaze; place on a wire rack until glaze sets.

Container Equivalents:  1 Donut = 2 Yellow

185 Calories per donut

Slow Cooker Turkey Kielbasa, Cabbage and Potato Soup

Slow Cooker Turkey Kielbasa, Cabbage and Potato Soup

With cooler weather approaching, everyone loves a healthy pot of soup brewing on the stove.  

Ingredients:
6 cups reduced-sodium chicken broth
2 cups water
1 teaspoon chopped rosemary
¼ teaspoon anise seed
½ teaspoon sea salt
½ teaspoon ground pepper
1 small onion, diced
1 14-ounce can cannellini beans or white beans, drained and rinsed
12-ounces small potatoes, cut in half
7 ounces turkey kielbasa, cut into half moons
2 cups chopped cabbage
1 cup shredded swiss cheese
1 cup croutons, optional (gluten-free if desired)

Preparation: 

Whisk broth, water, rosemary, anise, sea salt and pepper in a large slow cooker. Add onion, beans, potatoes, turkey kielbasa and cabbage and stir to combine. Set slow cooker on high for 4 hours or on low heat for 8 hours. Top with cheese and croutons if using.

Healthy Chicago Cubs Fruit Dessert Pizza

Healthy Chicago Cubs Fruit Dessert Pizza

So, where are all of my Chicago Cubs Fans?  Here is a fun dessert to share at your next World Series Game get together to celebrate the Cubs' victory!! Enjoy!

Makes 1 large pizza

Crust Ingredients:
3 cups soft pitted dates
2 cups whole almonds
1 cup unsweetened shredded coconut
1/2 cup unsweetened cocoa powder
1/4 cup raw honey
1/4 cup almond butter (or peanut butter)

Topping Ingredients:
2 1/2 cups vanilla Greek yogurt
for the toppings
strawberries, sliced or raspberries
blueberries

Preparation:

1. Use a circular pizza pan
2. Place dates, almonds, coconut, and cocoa powder into blender until broken down completely. 
3. Add the honey and almond or peanut butter and process until it comes together and forms a ball.
4. Form the mixture into a ball. Using slightly wet hands, press the mixture onto the pizza pan. Use a rolling pin or your hands to press the mixture to the edges of the pan. Work the mixture so it is evenly distributed all the way to the edge of the pan.
5. Put the crust in the freezer for 10 minutes.
6. Use a spatula to spread the Greek yogurt on the crust.
7. Top the crust with the fruit spelling Cubs. Chill until ready to serve.

Healthy Broccoli Cheddar Soup

Healthy Broccoli Cheddar Soup

This is a comfort food that is very much enjoyed by our family on cold days.  I hope you enjoy it also.

Yields 4 servings

Ingredients:
2 cups low sodium chicken broth
3 cups chopped broccoli (peeled stems included)
1⁄2 cup chopped celery
2 tablespoons coconut spread
4 tablespoons whole wheat flour
sea salt, to taste
freshly ground black pepper to taste
4 cups unsweetened almond milk
1⁄2 cup sharp cheddar cheese, grated

Directions:

1. In a medium saucepan, bring broth, broccoli (about 1 med. head will yield 3 cups chopped broccoli) and celery to a boil over high heat.
2. Reduce heat to medium and simmer until broccoli is tender, about 10 minutes.
3. Stir occasionally.
4. Meanwhile, melt coconut spread in a large saucepan over medium heat and stir in flour, salt and pepper; cook for 1 minute.
5. With a whisk or wooden spoon, add milk gradually, beating constantly to prevent lumping.
6. (It will thicken like paste at first; keep beating in milk to thin it.) Bring to a boil.
7. If you want a smooth soup, puree broccoli in blender.
8. Now add broccoli mixture (smooth or chunky) into large saucepan with the milk.
9. Remove from heat and stir in cheese.
10. Serve immediately.

Container Equivalent: 1 Green, 1 Blue 
Photo by: dianegrapegrower

Spicy Maple-Cashew Popcorn

Photo: John Autry; Styling: Cindy Barr

Popcorn is a family favorite, but is often not allowed because of the sodium. Here is a healthy alternative to the traditional high sodium recipes.

Spicy Maple-Cashew Popcorn

Ingredients:
1 tablespoon olive oil
1/4 cup unpopped popcorn kernels (about 6 cups popped)
1/4 cup cashews
1/3 cup stevia
1/3 cup pure maple syrup
1 tablespoon coconut spread
1/2 teaspoon sea salt
1/4 teaspoon red pepper flakes

Instructions:

1. Heat olive oil in a medium heavy saucepan over medium-high heat. While saucepan heats, line a jelly-roll pan with parchment paper; set prepared pan aside. Add popcorn to oil in saucepan; cover and cook 2 minutes or until kernels begin to pop, shaking pan frequently. Continue cooking 2 minutes, shaking pan constantly. When popping slows down, remove pan from heat. Let stand 1 minute or until all popping stops.
2. If you are low on time, place unpopped popcorn kernels in a brown lunch sack and microwave 30 seconds at a time until popping stops.  
3. Pour popcorn into a bowl and stir in cashews.
4. Combine stevia and remaining ingredients in a small saucepan; bring to a boil. Cook 1 minute, stirring constantly. Remove from heat; cool 1 minute.
5. Pour hot syrup mixture over popcorn mixture; toss well to coat.
6. Immediately spread popcorn mixture out onto prepared jelly-roll pan. Cool 3 minutes.

Tip: If you do not like it spicy, just omit the red pepper flakes.

Container Equivalents:  1/4 cup = 1 Yellow, 1 Blue

Cheesy Cauliflower Breadsticks

Who doesn't love a yummy cheesy breadstick.  Here is a healthy guilt-free version to enjoy!  

Cheesy Cauliflower Breadsticks

Ingredients:

1 head of cauliflower

1 egg
2 tsps garlic powder
1/2 cup 1% shredded mozzarella cheese
1/2 tsp sea salt
1/2 tsp pepper
1 tsp oregano
1 tsp basil

Preparation:

1. Preheat oven to 350 degrees.
2. Cook the cauliflower in a saucepan until tender
3. In a food processor chop cauliflower until it looks like rice. You want it finally chopped but not total mush.
4. Place the cauliflower rice in a cheesecloth or thick paper towel and wring out all excess moisture.
5. Transfer to a large mixing bowl. Combine cauliflower with egg, garlic powder, cheese, and seasonings.
6. Line a bread loaf pan with parchment paper (leaving extra parchment paper so that you can lift the loaf out of the pan) and spray with olive oil. Dump cauliflower mixture into the bread pan and press down evenly. 
7. Bake at 350 for 25-30 minutes.
8. Like a baking sheet with parchment paper and lightly spray with olive oil. When loaf is finished baking, remove from oven, carefully flip the loaf onto the baking sheet so it is upside down. You can lift it out of the bread pan by the parchment paper if necessary.
9. Bake for 10 more min until loaf is golden brown.
10. Turn oven to broil.
11. Remove loaf from oven, sprinkle worth a little more mozzarella cheese, salt, pepper, oregano and basil. Broil for 1-2 min until cheese melts. Serve with a side of marinara sauce.

By:  Beachbody

Healthy Marinara Sauce Recipe:

Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes

Yield: Makes enough for one pound of pasta.

Vegan, Gluten Free, Soy Free, Low Fat, Refined Sugar Free

Ingredients:
1 (28 oz.) can crushed tomatoes
1 (15 oz.) can diced tomatoes
1 tsp dried parsley
1 tsp dried basil
1 tsp dried oregano
1 tsp salt
1/2 tsp garlic powder (feel free to use 2-3 cloves fresh)
1/2 tsp onion powder (feel free to use 1/2 a fresh onion, minced)
Pinch red pepper flakes (add a few pinches if you like your sauce to have a little heat)
Pinch black pepper, to taste

Preparation:

1. Combine all ingredients in a saucepan and heat over medium heat until boiling, then reduce heat and simmer for at least 20 minutes, up to an hour.

Container Equivalents: 1 green, 1/2 of a blue and 1 tsp ( 3 cauliflower sticks )

7 Ways to Bust an Exercise Plateau

The exercise plateau is the bane of almost everyone who works out. Despite continuing to hit it hard, you’re no longer seeing results. It hardly seems fair and on the surface might not feel like it makes sense — after all, you’re still exercising and eating right — but there are physiological reasons for why an exercise plateau occurs.

A few of these include lack of overload principle, taxing the nervous system, and overtraining. Eventually, your muscles, body, and joint connections adapt and get bored with your activity.

“Most people who work out will hit a plateau,” says exercise physiologist Tom Seabourne, Ph.D., author Personal Trainer Guide and a Guinness World Record­–holding ultra-endurance athlete. When it comes to getting past one he says,“Let your goals be your guide. If you want to get stronger, you have to do things that will get you stronger, like running hills or lifting heavier weight. If you want to be faster, add sprint intervals.”

According to Seabourne, it takes as little as 4-6 weeks for your body to adapt to a workout, which is why you need to provide it with new challenges to tackle and skills to learn. To that end, here are seven real-world strategies to help you sail past a frustrating exercise plateau and get the results you want.

Strategies for Overcoming a Frustrating Exercise Rut

1. Keep a Log. Consistently.
Studies have shown that self-monitoring, by keeping some type of food and exercise diary on most days of the week, is a tried-and-true method for losing weight.

For cardio, note the mode, duration, distance, and intensity.
For strength training, record the exercise, weight, reps, sets, and rest periods.
The American College of Sports Medicine even suggests listing how you feel right after a workout to discover subtle obstacles that might impact your workout, including how you slept the previous night, specific aches and pains, timing of a previous meal, and stress.
Consistency is critical. Review your log weekly for inconsistencies, to see how you’re progressing, or even what may be holding you back.

2. Stock Your Fridge.
Those shelves should be more crowded than your cabinets if you’re eating a clean diet of whole foods versus packaged, processed fare. There’s an old diet adage that says abs are made in the kitchen, but the point goes way beyond abs. Fueling your body with the food it needs will help you get better results when you’re exercising too. Load up on fresh veggies, lean proteins, and whole grains.

3. Perfect Your Form.
Something as simple as widening or narrowing your grip during a bench press or a lat pulldown can alter the muscles you’re recruiting and provide new stimulus, says Seabourne. Have a personal trainer monitor you or check out our step-by-step technique videos.



4. Try New Techniques.
Supersets are back-to-back resistance exercises that are time savers and calorie burners. Drop sets are when you do multiple sets in a row without rest and decrease the weight each time. Both can fatigue a muscle group very efficiently.
Circuit training, where you do one set of each move in order, often interspersing some form of cardio in between sets — jumping rope or burpees, for example — can torch more calories than regular weight training and saves time by combining cardio and strength.
Intervals and HIIT training are also good options if you’re just bored with your workout or can’t find enough time to be consistent.

5. Add “Good” Stress.
Seabourne explains that the key to strength training is progressive overload. “If you only lift 12 pounds, you’ll only be able to lift 12 pounds.” You have to gradually stress the body to make it stronger. Some of the variables you can play with besides the pounds and exercises you’re doing include reps, sets, and rest periods. Not seeing your weight-lifting personal record increase as expected? Add speed work, hills, form drills and core training.

6. Use Periodization.
Athletes typically do something called periodization to avoid injury and ensure they peak in time for competition. An overview of this type of training, published in the Journal of Human Kinetics, indicates periodization trumps “traditional” training when it comes to long-term strength training results. While it can be complicated, the broad definition of periodization means systematically varying your workouts, usually with specific goals in mind. Many Beachbody workouts are based on this approach.

7. Recover. Recover. Recover.
Recovery is one of the keys to seeing great results. If you’ve been pushing yourself hard, but you’re not seeing results and are feeling more fatigued than usual, you might be overtraining. In that case, taking a week off to allow your body to fully recover will help you escape the plateau.

In addition, what you do post-workout in terms of eating, rest, and even myofascial release (like massage or using a foam roller — one of Tony Horton’s fave tools) affects how your body responds to exercise. Refueling properly after big workouts, getting plenty of sleep and releasing tight muscles, can all improve athletic performance and help you break through any exercise plateau.

By:  Beachbody

Whole Wheat Pasta Salad with Feta Cheese, Spinach, and Walnuts

If you enjoy pasta salad, you will enjoy this healthy side dish.  This is perfect to bring along to a family dinner.

Ingredients:

1/2 pound whole-wheat fusilli or other spiral shaped pasta
1/2 cup walnuts
1/2 cup crumbled feta cheese
1/2 cup diced red onion
1 1/2 cups chopped baby spinach leaves
2 tablespoons olive oil
2 tablespoons apple cider vinegar
1/2 tsp garlic powder
1/2 teaspoon Dijon mustard
Pinch of sea salt
Pinch of freshly ground black pepper

Preparation:

1. Cook the pasta according to the directions on the package. Drain the pasta, rinse it under cold water, and put it in the refrigerator to chill.
2. In a dry saute pan toast the walnuts in olive oil over a medium-high flame until they are fragrant, about 2 minutes. Set the walnuts aside to cool then chop them coarsely.
3. In a large bowl, toss together the chilled pasta, walnuts, feta cheese, onion, and spinach. In a small bowl whisk the oil, vinegar, garlic powder, and mustard. 
4. Pour the dressing over the pasta salad and toss to combine.

Adapted from the Food Network

Mashed Potato Skins with Turkey Bacon

Mashed Potato Skins
Total Time:
50 min
Prep:
15 min
Cook:
35 min
Yield:6 servings
Level:Easy

Ingredients:
6 slices turkey bacon
2 pounds small Yukon gold potatoes, halved
Pinch of Sea Salt
1 cup unsweetened almond milk
Freshly ground black pepper
1/4 cup chopped fresh chives, a handful
1/2 cup shredded extra-sharp cheddar cheese

Directions:

1. Preheat the oven to 350 degrees.
2. Arrange the turkey bacon on a sheet pan and bake for 12 to 15 minutes, until crisp. Cool and chop.
3. Put the potatoes in a medium sauce pot and cover with cold water. Bring the water to a boil and season with salt. Cook until tender, about 15 minutes. Drain and mash potatoes with buttermilk and season with salt and pepper. Stir in the chives and cheddar and fold in the bacon.

Container Equivalents:  1 Yellow, 1 Red, 1 Blue

Photograph by Con Poulos

Master the Bridge Exercise for a Stronger, Sexy Butt

There’s nothing more powerful than a set of well-toned glutes. Sure, a fit and firm butt looks amazing, but it’s more than just an aesthetic asset. It can help you during your workouts (and in life) as well.

“The glutes are not only one of the strongest muscles groups in the body, but also quite literally your seat of athletic power, generating explosive force during everything from sprinting and jumping to squatting, lifting, and climbing,” says Trevor Thieme, C.S.C.S., Beachbody’s fitness and nutrition content manager.

They’re also among the most neglected, thanks to hours a day spent sitting on them rather than putting them to work. “The result is weak glutes and tight hip flexors, a combination that torpedoes performance and sets the stage for low back pain,” Thieme says.

So if you want to get a toned booty, the glute bridge exercise can help get you there. It’s a floor-based exercise that can help firm and sculpt all of the buttocks muscles. It opens tight hips too, possibly preventing injury. “Plus, it will help you fill out a pair of jeans in all the right ways,” says Thieme.

Here’s how to master the glute bridge exercise as well as a few challenging progressions, that will help you create a buff, round booty that’ll make Queen Bey proud.

Celebrate the Basic, Effective Bridge Exercise

How to do it: Lie on your back, arms down by your sides. Bend your knees and plant your feet flat on the floor. Pull in through your navel to brace your core muscles and then squeeze your glutes to press your hips up so your body forms a straight line — no arching — from knees to shoulders. Warns Thieme, “Keep your head on the floor and eyes focused on the ceiling.” Hold the position for a beat, and then lift and lower and repeat 12 times.



Try lifting one leg at a time in Bridge Pose for an added challenge. (See photo above.) Want to kick it up a notch? Keep one foot elevated and perpendicular to the floor; then lift and lower hips. “The added instability will instantly make the move more challenging,” says Thieme.


Glute Bridge Reach Exercise

The glute bridge reach is a total body exercise that boosts mobility and coordination while building strength. “The reach boosts the challenge to your core, builds mobility through your chest, shoulders, and upper back, opens your hips, and increases your time under tension, which is the key to maximizing muscle growth,” says Thieme.

How to do it: Do a traditional bridge and imagine a huge clock looking down at you. Each time you raise your hips, you’ll reach for a different point on the clock in front of you, alternating hands and then feet.

During your first rep, reach up with your left hand and touch 10 o’clock. (Lower your hips in between reps.) During your second repetition, touch 2 o’clock with your right hand. During your next four reps, touch 11 o’clock with your left hand, 1 o’clock with your right hand, 5 o’clock with your right heel, and 7 o’clock with your left heel. Repeat that sequence one more time (for 12 reps total) to complete a set.

Foot-Elevation Bridge Exercise

“This variation brings the hamstrings more into play — especially if you place only your heels on the bench,” says Thieme.

How to do it: Perform a bridge, but place your feet up on a bench (or the edge of a chair) instead of the floor, knees bent. Alternatively, you can place just the balls of your feet on the edge of the bench to increase activation in your calves. The safe, effective bridge exercise is definitely here to stay!

By:  Beachbody

Healthier Chicken Cordon Bleu

Nowadays, chicken cordon bleu typically refers to chicken wrapped around ham and cheese. The chicken has a crispy breadcrumb coating and is served hot, when the cheese is warm and gooey inside. It looks and tastes impressive, but you don’t have to be master chef to make it.

Chicken cordon bleu had intimidated me for the longest time, and I’d be lying if I pretended it didn’t have anything to do with its fancy name! Well, I’m glad I finally gave it a try. This simplified version is easy to make, and proves that it’s possible to make a healthier version of a classically rich recipe without compromising on taste. That’s right, you can feel good about digging into this breaded, stuffed chicken!



Unlike traditional chicken cordon bleu recipes, this one doesn’t rely on excessive amounts of oil and the hassle of deep-frying to give the breading a satisfying crunch. Instead, this healthier chicken cordon bleu is coated in whole-grain panko breadcrumbs and baked until crispy.

This recipe’s method for assembling the chicken breast is pretty straightforward, even for a newbie like I was. You’ll start by rolling up the cheese inside slices of ham. Keeping these rolls in the freezer helps them keep their shape while you prepare the chicken. Some recipes call for pounding out the chicken into a flattened shape, but this version goes the easier route. Instead, you’ll simply slice the breast so that it opens like a book. Then, put one ham and cheese roll into each breast and secure with toothpicks. An egg wash prepares the chicken for the crunchy panko coating. And ta-da, just like that, you’re done! The chicken will emerge from the oven golden brown, and when you slice into it, you’ll see a beautiful ring of ham and melted cheese. This is one stunning dish that makes an impressive at-home meal!



Prep time
20 mins
Cook time
30 mins
Total time
50 mins

Serves: 4 servings
Ingredients:
Nonstick cooking spray
½ cup Neufchatel cheese
1¼ tsp. garlic powder, divided use
4 thin slices low-sodium, nitrite free, extra lean ham (about 2 oz.)
4 thin slices Swiss cheese (about 2 oz.)
1 cup whole grain Panko bread crumbs
¼ tsp. sea salt (or Himalayan salt)
¼ tsp. ground black pepper
¼ tsp. onion powder
4 (4-oz.) each raw chicken breasts, boneless, skinless
Toothpicks
2 large eggs, lightly beaten

Instructions:

1. Preheat oven to 375° F.
2. Lightly coat 9 x 9-inch baking pan (or casserole dish) with spray. Set aside.
3. Combine Neufchatel cheese and 1 tsp. garlic powder in a small bowl; mix well.
4. Place slices of ham individually on your work surface. Top each with a slice of Swiss cheese. Spread Neufchatel cheese mixture evenly on each slice of Swiss cheese. Roll lengthwise. Place in freezer until ready to use.
5. Combine bread crumbs, salt, remaining ¼ tsp. garlic powder, pepper, and onion powder in a small bowl; mix well. Transfer to a plate. Set aside.
6. To stuff chicken, slice chicken breasts along the long side, about ¾ way through; do not cut all the way through. Chicken will open like a book. Place one ham roll inside each chicken breast. Secure with a toothpick. Repeat with remaining chicken breasts. Set aside.
7. Place eggs in a shallow dish. Dip each chicken breast in eggs, completely coating, then bread crumbs; coating each evenly on all sides. Place chicken in prepared pan. Remove toothpicks.
8. Bake for 25 to 30 minutes, or until chicken is no longer pink in the middle and juices run clear.

By:  Beachbody

Container Equivalents:  1 1/2 Yellow, 1 Red, 1 Blue

6 Yoga Poses for a Better Butt

A great booty is the new black! Nowadays, the butt has taken on celebrity status as the one part of the body we all want to lift, shape, tighten and tone. Not only does a head-turning posterior round out (pun intended) the perfect fit physique, it also helps our body come into balance practically, by assisting in posture and reducing pain in the low back.

By far the largest group of muscles in our body, our gluteals and hamstrings are responsible for pelvic stabilization as well as strength and mobility in the hips. Properly trained, these powerful back body muscles help keep tension out of our low back and joints by improving our functional movement and optimally balancing our body weight. In addition, we all know that when we build lean muscle mass, we increase our resting metabolic rate. Strategically working our body’s biggest muscle group can accelerate fat burning and actually help us keep weight off. So let’s start building that booty!

Here’s the basic anatomy 411: Our gluteals are comprised of 3 main muscles: The gluteus maximus (which makes up the muscular bulk of our seat, and has the potential to be the most powerful muscle in the human body) and the gluteus medius and minimus, which are responsible for adduction and abduction of the hips.

When well toned, these three muscles can improve mobility, rotation and extension in the hip, while also preventing imbalances that would otherwise strain our joints. In addition to injury prevention and improved functional movement (standing, sitting, walking, heavy lifting, etc.), strong well toned gluteals can help bring our entire body into balance.

Yoga is a wonderful way to tone and shape all the gluteal muscles without using any weights, equipment or machines. Since yoga uses our own body weight to build muscle, it can be an effective way to shape your booty with a low risk of injury. Below are my tried-and-true moves to help lift and round your seat, while strengthening the hips and improving flexibility.

Here Are 6 Yoga Poses for a Better Booty:

1) Hands and Knees with Leg Lifts

Come to your hands and knees and pull your belly button in to engage the core and support the lower back. Keeping your hips square, lift your right leg until it is parallel to the ground. If you feel balanced, reach the left arm forward to further challenge the core. From here, round the back, draw in the right knee toward your chest and bend your left elbow to tap the right knee. This crunch works your core, and as you re-extend the arm and leg out, you strengthen the larger gluteal muscle (gluteus maximus).

Inhale as you reach out and exhale as you crunch the abdominals, keeping the hips steady and parallel to the ground. Repeat this 5-10 times on the right side, and then repeat the exercise on the left. Feel the burn and enjoy the natural butt lift!



2) Downward Dog Split and Hip Circles

From downward facing dog, keep the hips square to the ground as you extend your right leg up and back. The height of your leg is irrelevant, and that flexibility will come with time and practice. For now, as you breathe, focus on your gluteal lift, as you defy gravity with that lifted leg. Hold for 5-10 breaths here, then bend your right knee and lift it to the side, opening up the hip.

If you feel balanced, add some hip circles by rotating the knee in a circular motion. This rotation of the hip engages the smaller gluteal muscles (gluteus medius and minimus). Make 5-10 large circles with the right knee then repeat on the other side. After a few weeks of daily practice, your hips will be feeling stronger and more flexible!



3) Crescent Warrior

From downward dog, step the right foot forward between the thumbs and lift the torso up either extending the arms toward the ceiling or bringing your hands together at your chest. Be sure to keep the front knee bent and safely supported directly above the ankle. When we first practice crescent, we want to keep a slight bend in the back knee. You want to lengthen the lower back and feel the front hip bones tilt slightly upward, so you can engage your core, and help create a safe and stable posture.

Once this pelvic alignment is in place, you can work on possibly extending the back leg straight. This crescent pose will strengthen the gluteus maximus of the back leg, and the outer hip and seat of the front leg as well. Hold crescent for 5-10 breaths, and repeat on the left. If you’re wanting a bit more intensity, add a twist to this pose. If your right leg is in front bring your palms together, twist your upper body to the right and press your left tricep onto the outer edge of your right leg.



4) Warrior 3

This classic balancing pose is fantastically effective for seat work, as you will be engaging the outer hip muscles of the standing leg (gluteus medius and minimus) as well as the strong gluteal and hamstring muscles of the lifting leg. From crescent warrior, hinge forward and place your weight on to your front foot as you lift the back leg off the mat, keeping the hips square. Your neck, heart and back leg are as close to parallel to the ground as you can. Your hands come to two blocks that are just under your shoulders. This will help you stabilize, and from there, as you gain strength and balance, you can begin to bring the hands to the heart, or wide like airplane arms. Take 5-10 breaths in this pose.

On each inhale, focus on engaging the muscles of your butt by energizing and straightening the lifting leg. On each exhale, focus on engaging your core connection and lengthening your lower back. Repeat on the other side. Remember: both legs are working in this pose, so don’t be alarmed if you feel the side gluteal muscles of your standing leg burning as much as your lifted leg.



5) Chair Pose

Chair pose is the yoga version of a traditional squat. From a standing position, draw the hips back and down to knee level, while shifting your weight into your heels, and lengthening your tailbone toward the mat. This pose will engage your powerful hamstrings as well as your gluteals. To add a fun gluteal challenge, find chair pose – then press the leg up and back to warrior 3, then back to chair, then repeat this motion on the other side, returning to chair between each warrior 3. Try this 3-4 times per leg for a deep derriere burn!



6) Locust Pose

This is a fantastic posture for strengthening the entire back body, head to toe. Lie down on your belly in a prone position with your arms down by your sides. Begin by lengthening the tailbone toward your heels so there is no compression in the lumbar region. Using the muscles of the middle and upper back, lift your shoulders, arms and torso off the mat, keeping the back of the neck in alignment with the rest of the spine. Then, keeping the legs relatively straight, lift the legs off the floor, engaging the gluteals and hamstrings. Focus on using the base of the butt (gluteus maximus) to lift the legs rather than the muscles of the low back. Hold this elevation for 5 breaths, extending the legs energetically and feeling the strength in your seat and hamstrings. Repeat 3 times, going for more length and elevation with each round.



By:  Beachbody