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

BBQ Chicken Flatbread Pizza

Psst…if you’re gluten free – use this cauliflower crust!

BBQ Chicken Flatbread Pizza



Prep time
15 mins
Cook time
8 mins
Total time
23 mins
Serves: 4 servings, ½ flatbread each

Ingredients:
2 whole wheat flatbreads (or 6½-inch whole wheat pitas)
½ cup barbecue sauce, reduced-sugar
1½ cups shredded cooked chicken breast
½ cup canned black beans, drained, rinsed
½ cup corn kernels
½ medium red onion, chopped
½ cup shredded cheddar cheese
¼ cup finely chopped fresh cilantro
1 Tbsp. fresh lime juice

Instructions:

1. Preheat oven to 350º F.
2. Place flatbreads on a large baking sheet.
3. Spread barbecue sauce evenly on flatbreads.
4. Top flatbreads evenly with chicken, black beans, corn, onion, and cheese.
5. Bake for 5 to 8 minutes, or until cheese is melted.
6. Top evenly with cilantro and drizzle with lime juice. Serve immediately.

By:  Beachbody

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

Recipe tip:

Look for barbecue sauce that has an ingredient list that does not contain artificial sweeteners, additives, or preservatives. There are many brands on the market that are sweetened with small amounts of honey, maple syrup, or molasses.

Or, use this yummy, healthy smoky barbecue sauce!

Lemon Garlic Chicken Thighs

Prep time
1 hour 40 mins
Cook time
30 mins
Total time
2 hours 10 mins

Ingredients:
½ cup fresh lemon juice
¼ cup raw honey (or pure maple syrup)
1 Tbsp. Worcestershire sauce
6 cloves garlic, finely chopped
2 lbs. raw chicken thighs, boneless, skinless (about 8 thighs)
Nonstick cooking spray
½ tsp. sea salt (or Himalayan salt)
½ tsp. ground black pepper
Lemon wedges (for garnish; optional)
Fresh parsley sprigs (for garnish; optional)

Instructions:

1. Combine lemon juice, honey, Worcestershire sauce, and garlic in a nonreactive dish. Add chicken; cover and marinate, in refrigerator, for 1 hour, turning occasionally.
2. Preheat oven to 425° F.
3. Remove chicken from dish, reserving marinade. Arrange in a shallow baking pan lightly coated with spray.
4. Pour reserved marinade over chicken. Season with salt and pepper.
5. Bake, basting the first 20 minutes with marinade, for 20 to 30 minutes, or until chicken is no longer pink in the middle and juices run clear. Discard any leftover marinade.
6. Garnish with lemon wedges and parsley if desired.

By:  Beachbody

Container Equivalents:  1/2 Yellow, 1 Red

The Benefits of a Strong Core

Punching, kicking, bobbing, and weaving all require a strong core to really deliver power — but those moves — all found in the upcoming CORE DE FORCE, will also sculpt it.

Why Do You Need a Strong Core?

The core isn’t made of just the glamour muscles. The abs (and obliques) are one part, but your back muscles and the muscles around the pelvis are also part of your core and they are just as — if not more — important when it comes to power and strength. Think of it this way: A strong core is more substance and less superficiality…more functional Spock, and less Captain Kirk bravado. Those visible abs are just the icing on the cake.

There are many benefits to having a strong core. It holds you up. According to Nadya Swedan, M.D., a physical medicine and rehabilitation specialist in New York City, a strong core can improve your posture and may help ward off aches and injuries, especially back pain. Many neck, shoulder, hip, knee and even foot problems can be traced back to your core as well.

How a Strong Core Also Helps Your Workouts

If you walk, run, cycle, do barre workouts, or push play on any of Beachbody programs, a strong core can also help you stay balanced and coordinated. The gluteus medius plays a large part in this as its a key part of the core and the body’s primary hip stabilizer. You activate it anytime you trying and balance on one leg.

It’s also responsible for how well your body transfers force between your legs and arms. Think pitching, swinging, kicking and punching.

“A lot of our power and strength comes from the core,” says Joel Freeman, co-creator and star of CORE DE FORCE, which includes elements of mixed martial arts (MMA). “You can’t throw a punch — a good one, at least —without true core strength,” he says. Nor Freeman explains will you be able to maximize your balance and coordination and master weight shifts and direction changes without it, he says.

Ready to start building a strong core? Here are two moves from CORE DE FORCE that can help. “You can do these exercises no matter where you are within your training regimen,” says Freeman. “They work your body from the inside out, from the deepest local stabilizers around the spine.”Do them at your own pace and you’ll feel how important a strong core is to stabilizing the body and how important it is to strength and power.

Two CORE DE FORCE Moves to Help Sculpt a Strong Core

1. Horizontal Leg Check

Get in plank position on your toes and forearms, elbows aligned under shoulders. Keeping your abs pulled in, back flat and your hips still (don’t let them tilt from side to side). Lift your right leg and draw your knee horizontally toward your right elbow. Switch legs and repeat. Alternate sides for 1 minute.



2. Rear Push Kick, Front Push Kick, Shuffle Back

Starting in your dominant fight stance with your hands protecting your chin, drive your rear knee up and push your hips forward as you kick out in front of you, and let your foot land in front of you. Repeat this same motion with your opposite leg. Then push off the ball of your front foot to shuffle back, keeping distance between your feet. Repeat for one minute.

By:  Beachbody

Crispy Oven-Baked Chicken

Forget greasy fried chicken! This oven-baked chicken recipe has all of the juiciness and crunch you’d expect from fried chicken, without the added fat and calories. Tip: Mix chopped fresh herbs, paprika, or other spices into the bread crumb mixture for extra flavor.

Total Time: 1 hr. 2 min.
Prep Time: 10 min.
Cooking Time: 22 min.
Yield: 8 servings

Ingredients:
3 Tbsp. hot pepper sauce (like Tabasco)
1 Tbsp. Worcestershire sauce
2 large eggs
8 (5-oz.) raw chicken breasts, boneless, skinless
Nonstick cooking spray
2 cups whole-wheat Panko bread crumbs (Japanese-style bread crumbs)
½ tsp. ground black pepper

Preparation:
1. Combine hot sauce, Worcestershire sauce, and eggs in a shallow dish; mix well.
2. Add chicken; soak, turning once, for 30 minutes.
3. Preheat oven to 425° F.
4. Line baking sheet with foil; lightly coat with spray.
5. Combine bread crumbs and pepper in a large resealable plastic bag; shake to combine. Set aside.
6. Working with one piece at a time, lift chicken from egg mixture, letting excess drip back into bowl, and drop into bag containing bread crumb mixture. Seal bag and shake to coat; repeat with remaining chicken.
7. Place chicken on prepared baking sheet. Bake for 18 to 22 minutes, turning after 10 minutes; or until no longer pink in the middle and golden brown.

By:  Beachbody

Container Equivalents:  1 Red, 1 Yellow

Healthy Baked Corn Tortilla Chips

How many times have you reached mindlessly into a bag of mediocre tortilla chips, shoveling one after another into your mouth? Those fried crisps are loaded with fat, calories, and sodium that adds up fast! Why do that, when it’s quick and easy to make your own healthy chips with actual corn tortillas? These baked corn tortilla chips taste fresh and have a satisfying crunch you’ll love, without the guilt. Dress them up with a squeeze of fresh lime, serve with salsa or this seven layer dip, or make these healthy nachos.

Total Time: 20 min.
Prep Time: 5 min.
Cooking Time: 15 min.
Yield: 10 servings

Ingredients:
15 corn tortillas, cut into wedges
Nonstick cooking spray
1 tsp. sea salt (or Himalayan salt)

Preparation:
1. Heat oven to 375° F.
2. Lightly coat both sides of tortillas with spray. Arrange in a single layer on two baking sheets. Bake for 10 to 15 minutes, or until crisp.
3. Sprinkle with salt.

By:  Beachbody

Healthy Seven Layer Dip

Seven-layer dip is a football snack favorite.

We asked our nutrition team to create this lighter version of seven-layer dip, that is heavy on fresh veggies, and uses nonfat re-fried beans and low-fat yogurt instead of sour cream. As a lifelong connoisseur of seven-layer dip, I can attest to its tastiness.

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

Ingredients:

2 medium ripe avocados
2 Tbsp. fresh lime juice
1 dash sea salt (or Himalayan salt)
1 dash ground black pepper
8 oz low-fat plain Greek yogurt
2 tsp. all-natural taco seasoning, (see my blog for taco seasoning recipe)
1 (15-oz) can nonfat refried beans, warm
4 medium tomatoes, chopped
1 yellow pepper, chopped
1 bunch green onions, ends trimmed, sliced thin
2 Tbsp. shredded cheddar (or pepper jack) cheese (½ oz)

Preparation:

1. Mash avocados in a medium bowl.
2. Add lime juice, salt, and pepper; mix well. Set aside.
3. Combine yogurt and taco seasoning in a medium bowl; mix well. Set aside.
4. Top serving platter with beans, avocado mixture, yogurt mixture, tomatoes, peppers, green onions, and cheese.
5. Serve with baked tortilla chips.



By:  Beachbody

Container Equivalents:  1 Green, 1/2 Yellow, 1/2 Blue, 1/2 Orange

Healthy French Onion Dip

We created a healthier version of the favorite party dip. Usually made from a powder of artificial flavors, our French onion dip is made from scratch with savory caramelized onions.

Total Time: 3 hrs. 35 min.
Prep Time: 10 min.
Cooking Time: 25 min.
Yield: 7 servings, about 3 Tbsp. each

Ingredients:
1 Tbsp. olive oil
2 medium onions, chopped
¼ cup low-sodium organic beef broth
1 Tbsp. Worcestershire sauce
¼ tsp. garlic powder
Sea salt and ground black pepper (to taste; optional)
1 cup nonfat plain Greek yogurt

Preparation:
1. Heat oil in medium saucepan over very low heat.
2. Add onions; cook, stirring frequently, for about 20 minutes, or until onions are soft and golden brown.
3. Add broth, Worcestershire sauce, and garlic powder. Season with salt and pepper if desired; cook, over medium heat, stirring frequently, for about 5 minutes, or until broth has evaporated. Remove from heat. Let onion mixture cool completely.
4. Combine onion mixture and yogurt in a medium bowl; mix well.
5. Chill, covered, for 1 hour (or overnight).
6. Serve with raw vegetables for dipping.

Healthy Nachos

These nachos made with freshly-baked tortilla chips are going to become a snack you crave—good thing they have only 258 calories per serving!

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

Ingredients:
4 corn tortillas, cut into wedges
2 tsp. olive oil
½ medium lime
1 dash chili powder
Sea salt (to taste, optional)
½ cup cooked pinto beans, warm
4 oz cheddar (or jack) cheese, shredded
2 medium tomatoes chopped
½ medium onion, finely chopped
½ medium green bell pepper, chopped
½ medium jalapeno, seeds and veins discarded, finely chopped
¼ medium avocado, chopped
4 fresh cilantro sprigs, chopped
2 Tbsp. nonfat plain Greek yogurt

Preparation:
1. Heat oven to 375° F.
2. Brush both sides of tortillas with oil. Arrange in a single layer on a baking sheet. Bake for 10 to 15 minutes, or until crisp.
3. Squeeze lime over chips. Sprinkle with chili powder and salt (if desired).
4. Arrange half of the tortilla chips in a medium baking dish. Layer with half the beans and cheese. Repeat.
5. Bake chip mixture for 3 to 4 minutes, or until cheese melts.
6. Top with tomatoes, onion, bell pepper, jalapeno, avocado, cilantro, and yogurt.

By:  Beachbody

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

What Soda Can Do To Your Body in 30 Days

Would you drink 10 Cokes a day to prove a point? Probably not. Especially now that George Prior has decided to do it for you.

In an experiment similar to Super Size Me (a documentary that explored Morgan Spurlock’s month-long McDonalds-only eating binge and its affect on his health), Prior documented what happens when someone drinks 10 Cokes each day for a month.

Prior wanted to raise awareness about how much sugar Americans drink daily and what soda can do to our bodies. By his estimate, “a big percentage of Americans drink at least the sugar equivalent of my ten Cokes.” Though his numbers are probably slightly exaggerated, it is worth noting that soft drinks are the number one source of added calories in Americans’ diets and, drinking your calories has been linked to an increase in appetite.

As expected, Prior experienced some drastic changes during his month-long experiment. Even though he stuck to his normal diet and exercise routine, he put on 23 pounds during the period (just one pound shy of the 24 Spurlock packed on). Prior started out in good shape. His before photos show someone who is in great physical condition, his body fat percentage was 9.4, and his blood pressure was 129/77.

In those 30 days, Prior’s body fat jumped to 15.3% and his blood pressure skyrocketed to 143/96. According to the American Heart Association, this put Prior into the high blood pressure stage 1 category, meaning he’d require treatment to avoid hypertension.

But it wasn’t just the added weight that may have caused his blood pressure to shoot up. A recent study, published in Open Heart, found that sugar might have a bigger impact on hypertension than salt. Hypertension is the most important risk factor when it comes to cardiovascular disease, suggesting Americans need to cut back on both added sugar and salt.

By:  Beachbody

Chocolate Covered Strawberries

Satisfy your sweet tooth with these chocolate-covered strawberries that have less than 150 calories per serving. They make an easy, romantic dessert too!

Total Time: 41 min.
Prep Time: 10 min.
Cooking Time: 1 min.
Yield: 10 servings, 2 strawberries each

Ingredients:
20 medium strawberries (about 1 lb.)
9 oz dark chocolate morsels (or chopped semi-sweet chocolate)
1 Tbsp. coconut oil

Preparation:
1. Wash strawberries; dry completely. Set aside.
2. Line a baking sheet with parchment (or waxed) paper. Set aside.
3. Place morsels and oil in microwave-safe container. Microwave on 50% power for 30 seconds; stir; microwave for an additional 30 to 45 seconds or until just melted. Do not overcook. Set aside.
4. Hold a strawberry by leaf, dip into melted chocolate; lift and twist slightly, letting any excess chocolate fall back into the bowl. Set strawberry on parchment paper. Repeat with remaining strawberries.
5. Set strawberries aside for 30 minutes, or until chocolate hardens.

By:  Beachbody

Container Equivalents:  2 strawberries = 1 Yellow, 1/2 Blue, 1/2 Orange

Turkey Chili

Here is a healthy spin on a family favorite.  With football around the corner, Chili will be on everyone's mind.  It is very tasty!  Enjoy!!

Ingredients:
2 lbs. ground turkey
2 cups water
1 (15-oz.) can low sugar/sodium tomato sauce
1 (15-oz.) can diced tomatoes w/green chiles
2 cans (15-oz. each) kidney beans, rinsed, drained
2 cans (15-oz. each) black beans, rinsed, drained
4 tsps. chili powder
1 Tbsp. Crushed red pepper
1 Tbsp. Minced onion
1 Tbsp. Garlic powder
2 tsps. Stevia
2 tsps. Cumin
2 tsps. Dried Parsley
2 tsps. Sea salt
1 tsp. Dried basil
1/4 tsp. pepper

Preparation:
1. Cook ground turkey; cook for 4 to 5 minutes, or until turkey is browned
4. Add water, tomato sauce, tomatoes with chiles, beans, and all dry ingredients
5. Cook in crockpot on low for 6-8 hrs.

Container Equivalents:  1 Green, 1 Yellow, 1 Red

10 Refreshing Recipes to Flavor Your Water

Water is one of the best ways to stay hydrated. And, staying hydrated is important to help your body work efficiently, to perform best in your workouts, and to help you lose weight. In fact, did you know that many times that you feel hungry you’re actually thirsty?

Still, drinking half your body weight in ounces every day might seem like a lot. So we came up with these 10 refreshing ways to flavor your water using fruits and herbs. These jewel-toned drinks will keep you hydrated and happy all spring and summer long.

Each of the recipes below are for one serving and take approximately 5 minutes to make. And, because you’re straining them, they’re all super low in calories (and free when it comes to 21 Day Fix portions). If you want the beverages to be super clear, strain them through a cheesecloth. And, to make a pitcher, just evenly increase the amounts by 4 or 8 or more.

Also, feel free to keep the pulp. Personally, we love it and it’s healthy for you. Just keep in mind it will increase the calorie counts.





Blackberry Mojito Water
Calories: 5

Ingredients:
1 cup ice
½ cup fresh blackberries
3 slices fresh lime
4 fresh mint leaves
1¼ cups cold water

Preparation:
1. Place ice in a tall glass. Set aside.
2. Combine blackberries, lime, and mint in a large cocktail shaker. Mash well with back of a wooden spoon or muddler.
3. Add water; cover and shake.
4. Strain into ice-filled glass and enjoy.





Orange Vanilla-Cinnamon Water
Calories: 3

Ingredients:
1 cup ice
3 slices fresh orange
¼ tsp. pure vanilla extract
1 cinnamon stick, broken into pieces
1¼ cup cold water

Preparation:
1. Place ice in tall glass; set aside.
2. Combine orange, vanilla, and cinnamon stick in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
3. Stir in water; cover and shake.
4. Strain into ice-filled glass and enjoy.





Blueberry Vanilla-Lime
Calories: 5

Ingredients:
1 cup ice
½ cup blueberries
3 slices fresh lime
¼ tsp. pure vanilla extract
1¼ cup cold water

Preparation:
1. Place ice in tall glass; set aside.
2. Combine blueberries, lime, and vanilla in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
3. Stir in water; cover and shake.
4. Strain into ice-filled glass and enjoy.





Minty Watermelon-Lime Water
Calories: 6

Ingredients:
1 cup ice
½ cup diced watermelon
3 slices fresh lime
4 fresh mint leaves
1¼ cup cold water

Preparation:
1. Place ice in tall glass; set aside.
2. Combine watermelon, lime, and mint in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
3. Stir in water; cover and shake.
4. Strain into ice-filled glass and enjoy.





Honeydew-Basil Water
Calories: 8

Ingredients:
1 cup ice
½ cup diced honeydew melon
4 fresh basil leaves
1¼ cup cold water

Preparation:
1. Place ice in tall glass; set aside.
2. Combine honeydew melon and basil large cocktail shaker. Mash well with back of a wooden spoon or muddler.
3. Stir in water; cover and shake.
4. Strain into ice-filled glass and enjoy.





Tropical Lime Water
Calories: 3

Ingredients:
1 cup ice
¼ cup diced pineapple
¼ cup diced fresh mango
3 slices fresh lime
1¼ cup cold water

Preparation:
1. Place ice in tall glass; set aside.
2. Combine pineapple, mango, and lime in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
3. Stir in water; cover and shake.
4. Strain into ice-filled glass and enjoy.





Rosemary-Grapefruit Water
Calories: 2

Ingredients:
1 cup ice
3 slices fresh grapefruit
1 sprig fresh rosemary
1¼ cup cold water

Preparation:
1. Place ice in tall glass; set aside.
2. Combine grapefruit and rosemary in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
3. Stir in water; cover and shake.
4. Strain into ice-filled glass and enjoy.





Cucumber-Anise Water
Calories: 1

Ingredients:
1¼ cup water
1 Tbsp. anise seeds or 3 anise star pods
1 cup ice
4 slices fresh cucumber

Preparation:
1. Combine water and anise seeds in small saucepan. Bring to a boil; reduce heat to low and simmer for 2 to 4 minutes. Remove from heat and steep for 10 minutes. Cool completely in refrigerator.
2. Place ice in tall glass; set aside.
3. Place anise mixture into cocktail shaker; add cucumbers.
4. Mash well with back of a wooden spoon or muddler; cover and shake.
5. Strain into ice-filled glass and enjoy.





Minty Citrus-Ginger Water
Calories: 3

Ingredients:
1 cup ice
2 slices fresh orange
2 teaspoons grated fresh ginger
4 fresh mint leaves
1¼ cup cold water

Preparation:
1. Place ice in tall glass; set aside.
2. Combine orange, ginger, and mint in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
3. Stir in water; cover and shake.
4. Strain into ice-filled glass and enjoy.





Strawberry-Kiwi Water
Calories: 5

Ingredients:
1 cup ice
½ cup chopped fresh strawberries
1 medium kiwifruit, peeled, chopped
1¼ cups cold water

Preparation:
1. Place ice in a tall glass. Set aside.
2. Combine strawberries and kiwi in a large cocktail shaker. Mash well with back of a wooden spoon or muddler.
3. Add water; cover and shake.
4. Strain into ice-filled glass and enjoy.

By:  Beachbody

10 Possible Causes of Bloating and What You Can Do

You exercise regularly, eat healthy, and get enough sleep. You’re all for putting in the work to get in shape.

But, sometimes you feel (and look) bloated, even after all that effort. Bloating, that uncomfortable feeling that you’ve got too much of something in your belly, affects 10 to 30 percent of people, according to experts at the University of North Carolina. People who suffer from periodic bloating not only call in sick to work more often, they also visit their doctors more frequently and take more medications.

Related: 10 Ways to Feel Less Bloated

“Bloating in general is not caused by anything serious, but when it occurs frequently, it certainly can interfere with your quality of life,” says Dr. Jim Zighelboim, a gastroenterologist at Mayo Clinic Health System in Eau Claire, Wis.

Gas can build in your stomach and intestines, and if it’s not released, can create that sensation of feeling too full. The intensity of that feeling can range from mildly uncomfortable to sharp and intense. But bloating isn’t always caused by excess gas. According to the National Institute of Diabetes and Digestive and Kidney Diseases, more serious underlying conditions could be to blame, such as celiac disease or irritable bowel syndrome (IBS). If you’re experiencing chronic bloating, you should consult your doctor.




3 Serious Causes of Bloating

Celiac Disease
Gluten — proteins found in whole grains such as wheat, rye, barley, as well as foods like soy sauce, salad dressings, beer, and more — can cause bloating, gas, constipation and other GI issues in people with a gluten sensitivity (non-celiac gluten sensitivity) or a gluten allergy (celiac disease). But for people with a gluten allergy, gluten sparks an immune-system response that can damage the small intestine. Blood tests and bowel biopsies can determine if you have celiac disease.

Irritable Bowel Syndrome (IBS)
The exact causes of IBS are unknown, but one of the most common symptoms is bloating, according to Dr. Zighelboim. High-fiber foods and carbs like beans, broccoli, and cabbage, can aggravate IBS, according to the American Gastroenterological Association. IBS is one of the most commonly diagnosed disorders, affecting between 10-15 percent of U.S. adults.

Lactose Intolerance
About 65 percent of adults have trouble digesting lactose after infancy. In those who arelactose intolerant, the small intestine can’t manufacture enough of the enzyme needed to digest the lactose in dairy products.

7 Everyday Causes of Bloating

Let’s get to those everyday culprits — things you do or eat that could be the cause of that belly swell.

Eating or drinking too fast
When you speed through your meal like a NASCAR driver, your brain isn’t getting themessage that you’re full, so by the time it catches up, you’ve already zoomed past “satisfied” and hit “uncomfortably full.”

Eating fatty foods
Greasy fried foods like French fries and burgers are not your friends. Fats take longer to digest, so the longer they hang out in your small intestine, the more gas can build up — and the more likely you’ll feel the need to loosen your belt.

Sugar-free foods and drinks
These no-calorie sweeteners are known as “sugar alcohols” but they are not sweet to your waistline; excessive amounts can leave you bloated. Known as polyols, they have many aliases: mannitol, sorbitol, lactitol, isomalt, maltitol and hydrogenated starch (HSH). In addition to diet sodas, they’re also found in many processed foods like cookies, candy, sugar-free gum and even some mouthwashes and toothpastes.

Too much salt
The American Heart Association’s daily recommendation for sodium intake is 1,500 milligrams, but the average amount that people eat is 3,400 milligrams. Per day. One basic side effect of a salty diet is bloating — too much sodium causes your body to hold onto extra water, which can make you feel like the Michelin Man.

Smoking
A 2016 study published in the Scandinavian Journal of Gastroenterology found thatsmoking was associated with bloating. Another reason to kick the butts.

Chewing gum
Your mom probably told you that chewing gum makes you look like a cow chewing cud, but that’s not all. While you’re chomping on your gum, you’re taking in more air than normal when you swallow. That air can get trapped in your stomach and small intestines.

Constipation
The biggest contributor to bloating is a “plugged-up intestinal tract,” says Joan Salge-Blake, registered dietitian and clinical associate professor at Boston University and author of the blog Nutrition and You.

What You Can Eat to Fight Bloating

Certain foods may actually help prevent and fight bloat. Try adding these to your diet the next time you’re getting that bloated feeling.

1. Water is a great de-bloater, says registered dietitian Bonnie Taub-Dix, who says that it plays an important part in getting foods to move through your digestive system. “Not drinking enough actually causes your body to retain fluids — and causes bloat.”

2. Probiotics: Your gut is filled with bacteria that helps you digest your food. Probiotics are microorganisms that can help promote that bacteria in your gut, supporting healthy digestion, which will cut down on gas build up.

3. Parsley: This green garnish has been a folk remedy for bloating, and an animal study suggests it contains compounds that act as a mild diuretic.

4. Asparagus: This veggie contains a key nutrient called asparagine which also has a diuretic effect, says registered dietitian Isabel K. Smith.

5. Peppermint, chamomile or ginger tea. If you’re bored with water and crave some warm comfort, these teas are all nice bloat-busters, says Taub-Dix, who adds that carrying around an herbal tea bag — especially when you’re traveling or on-the-go — could prevent hours of uncomfortable gas, bloat and intestinal discomfort.

“These teas may have a beneficial effect in some individuals with unexplained upper gastrointestinal symptoms like nausea, dyspepsia and bloating,” says Dr. Zighelboim, but the mechanism of action is not entirely clear, he admits.

So, before you start adding more crunches or miles to your workout routine, take a look at your diet, your daily habits, and talk to your doctor — the answer may lie in your gut.

By:  Beachbody

Healthy Granola

Everyone likes granola. You can add this to greek yogurt or eat it as cereal with almond milk.  Here is a healthy spin on it ...

Ingredients:

• 8 cups old fashioned rolled oats
• 1/2 cup ground flax seed
• 1 cup raw honey
• 1/2 cup water
• 1 tsp sea salt
• 1 tsp pure vanilla extract
• 1 tsp pure almond extract
• 1 tbsp cinnamon
• 1 tbsp stevia

Preparation:

1. Mix honey and water together in bowl and place in microwave for 30 seconds to 1 minute (or until honey is smooth and pour-able). Add in extracts, cinnamon, sugar, and salt into mixture. 
2. Add in the oats and flax seed, mix until all the coats are covered. I had to spread it onto baking sheets because the mixture makes a good amount.
3. Bake at 300 for 30 minutes (stirring occasionally), or until crisp or light brown. It will crisp more as it cools!!

Cinnamon Roasted Almonds

With a recipe this easy, you never have to buy flavored nuts at the store again. Often, store-bought nuts are oil-roasted and loaded with extra salt and sugar, but this mixture is sweet, lightly salted, and low in calories. Perfect for an afternoon snack!

Total Time: 1 hr. 15 min.
Prep Time: 15 min.
Cooking Time: 1 hr.
Yield: 16 servings, about 2 Tbsp. each

Ingredients:
1 large egg white
2 Tbsp. raw honey (or pure maple syrup)
2 cups whole raw almonds
2 tsp. ground cinnamon
¼ tsp. sea salt (or Himalayan salt)

Preparation:
1. Preheat the oven to 250° F.
2. Line large baking sheet with parchment paper. Set aside.
3. Combine egg white and honey in a medium bowl; whisk until frothy.
4. Place almonds on prepared baking sheet using a slotted spoon so that excess egg white mixture is removed from almonds. Spread almonds evenly on baking sheet. Sprinkle evenly with cinnamon and salt.
5. Bake for 60 minutes, stirring every 20 minutes. Let cool completely.

By:  Beachbody

Container Equivalent:  1/2 Yellow, 1 Blue

Salmon Jerky

This high-protein snack wins on so many different levels. The flavor is outstanding, using an array of bold spices. The preparation is simple – it just requires combining a few ingredients in a bag and letting them marinate overnight. And the final product has a moist, chewy texture that would rival even the best store-bought salmon jerky.

Total Time: 3 hrs. 20 min.
Prep Time: 20 min.
Cooking Time: 3 hrs.
Yield: 10 servings, about 2 oz. each

Ingredients:
½ cup fresh lemon juice
¼ cup white wine vinegar
3 Tbsp. reduced-sodium soy sauce
2 Tbsp. raw honey
½ tsp. Worcestershire sauce
½ tsp. hot pepper sauce (like Tabasco) (optional)
2 medium shallots, finely chopped
2 tsp. ground paprika
1 tsp. crushed red pepper flakes (optional)
¼ tsp. sea salt (or Himalayan salt)
2 (15-oz.) raw wild salmon fillets, bones removed, skinless, cut lengthwise into
½-inch wide strips
Nonstick cooking spray

Preparation:
1. Combine lemon juice, vinegar, soy sauce, honey, Worcestershire sauce, hot pepper sauce (if desired), shallots, paprika, red pepper flakes, and salt in a resealable plastic bag or a large sealable bowl; mix well.
2. Add salmon, shake thoroughly, refrigerate for 8 to 12 hours. Turn bag occasionally.
3. Preheat oven to 200° F.
4. Line large baking sheet with parchment paper. Lightly coat with spray. Set aside.
5. Drain and discard marinade. Place salmon on a paper towel; pat dry.
6. Place salmon on prepared baking sheet. Bake, turning halfway through, for 2 to 3 hours, or until crisp.

By:  Beachbody

Container Equivalents:  1 Red

Zucchini Bread

Try this healthier take on zucchini bread for your next brunch. It’s rich with a moist crumb just like the less healthy versions of this comfort food, but it’s made with all-natural, good-for-you ingredients. It’s still considered a treat, so don’t overdo it.

Total Time: 1 hr 10 min.
Prep Time: 15 min.
Cooking Time: 55 min.
Yield: 20 servings, 1 slice each

Ingredients:
Nonstick cooking spray
6 large egg whites
¼ cup melted coconut oil
½ cup unsweetened applesauce
1/3 cup sugar
2 tsp. vanilla extract
¾ cups all-purpose flour
1¾ cups whole wheat flour
1 tsp. baking powder
1 tsp. baking soda
¾ tsp. sea salt
3 tsp. ground cinnamon
2½ cups grated zucchini
½ cup chopped raw walnuts

Preparation:
1. Preheat oven to 350° F.
2. Lightly coat two 9 x 5-inch loaf pans with spray.
3. Combine egg whites, oil, applesauce, sugar, and extract in a large bowl. Set aside.
4. Combine all-purpose flour, whole wheat flour, baking powder, baking soda, salt, and cinnamon in a medium bowl; mix well.
5. Add flour mixture to egg mixture; mix until just blended.
6. Fold in zucchini and walnuts; mix until just blended.
7. Divide batter evenly between the two pans.
8. Bake for 45 to 50 minutes, or until golden brown and tester inserted into the center comes out clean.
9. Cool bread in pans for 5 to 10 minutes, remove from pans and transfer to rack; cool completely.

Tip: Leftover slices can be wrapped individually and stored in the freezer for future meals.

By:  Beachbody

Container Equivalents:  1 Yellow, 1 tsp.

Cedar Plank Salmon with Maple Glaze

Cooking salmon on cedar planks imparts wonderful flavor and protects the fish from burning or sticking to the grill. A simple maple syrup glaze with lemon juice and ginger adds a touch of sweetness without making this salmon too sweet.Cedar planks can be purchased at stores like Target, culinary specialty stores, and most hardware stores.


Total Time: 4 hrs. 50 min.
Prep Time: 15 min.
Cooking Time: 35 min.
Yield: 6 servings


Ingredients:

1 untreated cedar plank (about 17-by-10-1/2 in.)
2 Tbsp. water
¼ cup pure maple syrup
2-inch slice fresh ginger, peeled, finely chopped
¼ cup fresh lemon juice
3 Tbsp. reduced-sodium soy sauce
2 cloves garlic, finely chopped
Ground black pepper (to taste; optional)
1 Tbsp. olive oil
1 bunch green onions
2½ lbs. raw center-cut salmon fillet with skin

Preparation:

1. Soak plank in water for 3 hours before grilling.

2. Bring water, maple syrup, ginger, lemon juice, soy sauce, garlic, and pepper (if desired) to a boil in medium saucepan over medium-high heat. Reduce heat to medium-low; gently boil, stirring frequently, for 10 to 15 minutes, or until reduced to about ½ cup. Let cool. (Maple glaze may be made 2 days ahead of time and chilled, covered. Bring maple glaze to room temperature before using.)

3. Preheat grill on high.

4. Lightly cover the cedar plank with oil. Arrange green onions in one layer on plank to form a bed for salmon.

5. Place the salmon skin-side down on the cedar plank.

6. Drizzle with half of maple glaze, reserving other half of glaze to serve with grilled salmon.

7. Grill, covered, without turning, for about 20 minutes, or until salmon flakes easily when tested with a fork.

8. Serve salmon with reserved maple glaze.

By:  Beachbody

Container Equivalent:  1 Red, 1 Yellow, 1/2 tsp.