Archive for October 2015

What's the Secret Formula?

Friday, October 30, 2015

 
What's the Secret Formula?
 
 
30 minute workouts from home 7 days a week for 21 days
+
a daily nutrient dense health shake & eating right
+
a coach, daily accountability & 1:1 support
=
R E S U L T S!

 
 
That's the secret formula for these results.
Give me 3 weeks and I'll give you the body you've always wanted!
 
 
My next online boot camp starts SOON and I have 5 spots lefts!

 
Want in on the action?
Want to get amazing results too?

Connect with me on social media or apply here for more information to get it ON SALE now!

 

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Pumpkin Pie Energy Balls

 
Pumpkin Pie Energy Balls
 
21 Day Fix Approved: Yellow Container (treat swap)
 
Ingredients:
  • 1 cup pitted dates (soak for 10 minutes in warm water then drain)
  • 1/2 cup raw pecan halves
  • 1/3 cup canned pumpkin purée
  • 1/4 cup unsweetened coconut flakes
  • 1 tsp hazelnut extract
  • 1 tsp natural maple syrup
  • 2 tsp pumpkin spice
  • Pinch of sea salt
 
Directions:
  1. Place pecans on food processor and pulse until finely ground.
  2. Add in dates, pumpkin, coconut, extract, syrup, pumpkin spice and salt.
  3. Blend well then place in a bowl and refrigerate for 30 minutes.
  4. Using your clean hands, roll them into tablespoon sized balls then roll in coconut, if desired.

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Chocolate Chunk Cookie Cake

 
 
🍪Chocolate Chunk Cookie Cake🍪
 
 
Gluten-free | Dairy-free | Egg-free | Vegan friendly
 
 
Ingredients:
  • 2 cups almond flour
  • 1 tsp baking powder
  • 1/2 cup coconut palm sugar
  • 4 Tbsp. melted coconut oil
  • 2 Tbsp. almond milk
  • 1 tsp vanilla extract
  • Chocolate chips
  • Nuts
  • (Any other add-ins of your choice)

Directions: 
  1. Preheat the oven to 350F.
  2. Lightly grease and line the base of a 8" round tin.
  3. Combine the flour, baking soda and sugar in a large bowl. Add the remaining ingredients and stir until dough forms.
  4. Press into the pan and bake for 20-25 minutes or until golden 
  5. Cool for 15 minutes before serving and enjoy!

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Healthy Baking Substitutes!

Sunday, October 25, 2015


 
Healthy Baking Substitutes
 

FLOUR SUBSTITUTES:
1) White or Black Beans (healthier substitution)
1 cup of white or black beans drained, rinsed, and pureed for 1 cup all-purpose flour

How it works? If your recipe calls for a cup of flour, try swapping it with a cup of black bean puree! Beans add fiber and protein and make baked goods more moist without changing their flavor.

Works best with: Brownies, cupcakes and cookies.

2) Nut Flour (healthier substitution)
1 cup nut flour + 1 tsp. baking powder or baking soda for 1 cup all-purpose flour

How it works? Nut flour adds protein and omega-3s to baked goods, but will make your final product more dense.

Works best with: Cakes, cookies and sweet breads.

3) Whole Wheat Flour (healthier substitution)
1 cup whole wheat flour for 1 cup all-purpose flour

How it works? Whole wheat flour has five times the fiber of refined flour. Dietary fiber promotes healthy digestion and may prevent cardiovascular disease and diabetes.

Works best with: Any baking recipe!

BONUS TIP: It's best to substitute all purpose flour based on its weight rather than its volume. If 1 cup of all-purpose flour weighs 125 g, you should try substituting it with 125 g of alternate flour.
 
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SUGAR SUBSTITUTES:
1) Unsweetened Apple Sauce (healthier substitution & cuts calories)
1 cup applesauce for 1 cup of sugar
 
How it works? For this substitution, you will need to reduce the recipe’s main liquid by about 1/4 for every cup of apple sauce added, this will make the final product less sweet and more dense than the original recipe.

Works best with: Cakes, bakes, cookies, muffins and fruit dishes.
 
2) Dates or Prunes (healthier substitution)
6 dates or prunes soaked in hot water for 45 minutes, drained, and pureed for 1 cup of sugar
 
How it works? For this substitution you will need to reduce the main liquid in the recipe by 1/4 cup. Dates and prunes are naturally sweet and add subtle flavor.
 
Works best with: Cookies and sweet breads
 
3) Raw Honey (healthier substitution & cuts calories)
1/2 cup raw honey for 1 cup of sugar
 
How it works? For this substitution you will need to reduce the main liquid in the recipe by 1/4 cup. Honey is sweeter than sugar, so you can use less.
 
Works best with: Cookies, cakes and sweet breads
 
4) Pure Maple Syrup (healthier substitution)
3/4 cup pure maple syrup for 1 cup sugar
 
How it works? For this substitution you will need to reduce the main liquid in the recipe by 3 Tbsp. and reduce the over temperature by 25 degrees Fahrenheit. Maple syrup is loaded with vitamins, minerals, and antioxidants and has fewer calories and a lower glycemic index than sugar.
 
Works best with: Any baked goods that will be tasty with maple flavor.

5) Vanilla Extract (healthier substitution & cuts calories)
1 tsp. vanilla extract for 1 cup sugar

How it works? For most baked goods, you can cut the sugar in half and add a teaspoon of vanilla as a replacement. This will add just as much flavor without all the added calories!  Assuming a recipe originally calls for one cup of sugar, that’s a reduction of almost 400 calories!

Works best with: Cakes, muffins, cookies and breads.

6) Stevia (healthier substitution & cuts calories)
About 1 1/2 packets of Stevia for 1 Tbsp. of sugar
For example, if a recipe calls for 1 cup of sugar, you should replace that with approx. 20-24 packets of Stevia, this will eliminate almost 800 calories!

How it works? Stevia is an all-natural plant based sweetener with zero calories! Stevia is usually sold in packets under different brands (Truvia etc.) in a granulated form. This makes it the ultimate, natural sugar replacement. Stevia is 300 times sweeter than sugar, so sample recipes before adding too much!

Works best with: Cookies, cakes, muffins, dessert bars and breads.
 
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FATS SUBSTITUTES: (Butter, Oil, & Shortening)
Fats are what give baked goods their light and flaky texture so substituting other ingredients will create a more dense result.
 
1) Avocado (healthier substitution)
1 cup avocado pureed for 1 cup butter

How it works? Avocados are packed with essential vitamins and minerals and are a great source of healthy fats. Swapping avocado for butter will significantly reduce the calories and fat in any recipe. Naturally this will tint your batter or dough green, so keep that in mind when having a lighter than dark batter! Be sure to reduce the oven temperature by 25% and increase your baking time. This will help to prevent your cake from rising up in the middle or, alternatively, caving in. It’ll also prevent the cake from browning too quickly.

Works best with: Chocolate cakes, brownies and cookies.
 
2) Banana (healthier substitute & cuts calories)
3/4 cup mashed banana for 1 cup butter, oil or shortening

How it works? Replacing butter in a recipe with banana results in a nice rich, dense texture which can be great for all kinds of sweets. Bananas add sweetness, so experiment with using less sugar. You will want to reduce your cooking time by 25% when using banana as a substitute so be sure to keep a close eye on your goods!
Works best with: Dense cakes, muffins, cookies and breads.

3) Unsweetened Applesauce (healthier substitute & cuts calories)
1/2 cup unsweetened applesauce + 1/2 cup fat for 1 cup butter, oil or shortening

How it works? Experiment with it. If you like the results from swapping half the fat for applesauce, try swapping more.

Works best in: Muffins and sweet breads (even boxed mixes!)

4) Non-Fat Greek Yogurt (healthier substitute & cuts calories)
1 cup non-fat Greek yogurt for 1 cup butter or oil (especially canola oil!)

How it works? Using Greek yogurt in a recipe in place of oil is one of the best ways to cut the fat right out! The Greek yogurt replacement is barely detectable and makes recipes super moist. Yogurt adds protein and calcium without changing the flavor.

Works best with: Cakes, breads, muffins and cookies.

5) Chia Seeds (healthier substitute & cuts calories)
3 Tbsp. chia seeds + 1 cup water combined and set aside for 15 minutes for 1 cup butter

How it works? Chia seeds are packed with protein, fiber and calcium. For best results, only substitute half of the butter the in the recipe with chia seeds.

Works best with: Cakes, breads and muffins.

6) Prunes (healthier substitute & cuts calories)
3/4 cup prunes + 1/4 cup hot water pureed for 1 cup butter or shortening

How it works? If you swap prunes for fat in your recipe, decrease the amount of sugar since prunes will add sweetness. Store unused "prune butter" in fridge for up to a week.

Works best with: Brownies, chocolate or spiced cakes and dark baked goods.
 
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EGG SUBSTITUES:
1) Egg Whites (cuts calories)
2 egg whites or 1/4 cup egg substitute for 1 whole egg

How it works? Egg yolks are full of B vitamins and other nutrients, but replacing them with egg whites cuts fat and calories.

Work best with: Any recipe calling for whole eggs!

2) Chia Seeds (cuts calories)
1 Tbsp. chia seeds + 1 cup water set aside for 15 minutes for 1 whole egg

How it works? Superfood chia seeds can be swapped for butter or eggs, but not both in the same recipe!

Works best with: Any baking recipe!

3) Flaxseed (cuts calories)
1 Tbsp. ground flaxseeds + 3 Tbsp. water set aside for 5 minutes for 1 whole egg.

How it works? Flax seed with help cut calories and in return, add omega-3s and fiber to your recipe!

Works best with: Muffins, cookies and cakes.

4) Silken Tofu (cuts calories)
1/4 cup silken tofu pureed for 1 whole egg

How it work? Tofu lets you remove the egg without losing the protein. Make sure the tofu puree is completely smooth before adding other ingredients.

Works best with: Brownies and dense cakes.

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CREAM SUBSTITUTES:
1) Evaporated Milk (cuts calories)
1 cup evaporated milk for 1 cup cream

How it works? Replacing heavy creams with evaporated milks is another great way to cut out fat and calories. Use a one for one substitution on most baked dishes.

Works best with: Whipped cream and dessert beverages.
 
2) Puréed Sweet Potato (healthier substitute & cuts calories)
1 cup pureed sweet potato for 1 cup cream


How it works? Puréed sweet potatoes can create a creamy soup just as well as, well, cream! Your lactose intolerant friends will love this dairy substitution and your weight conscious friends will also appreciate the effort (130 calories for ½ cup compared to 400).
Works best with: Soup.
 ------------------------------------------------------------------------------------------------------------
CHOCOLATE CHIPS SUBSTITUTE:
1) Cacao Nibs (healthier substitute & cuts calories)
1 cup cocoa nibs for 1 cup chocolate chips

How it works? Cacao is essentially chocolate in the raw. It’s often referred to as a “super food” because of it’s wide array of benefits (unlike it’s processed counterpart). Cacao nibs contain no sugar, and very little fat so they make a fabulous substitution for chocolate chips in just about any recipe! Cacao nibs add intense dark chocolate flavor to the recipe with much fewer additives than chocolate chips.

Works best with: Any recipe where chocolate chips are used; cookies, cakes, breads, muffins, etc.
 
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RICE KRISPIES SUBSTITUTE:
1) Brown Rice Cereal (healthier substitute)
1 cup brown rice cereal + 2 Tbsp. flax meal for 1 cup Rice Krispies
 
How it works? Puffed brown rice has the same crunch but twice the fiber.
 
Works best with: Crisped rice treats.
 
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COOKIES SUBSTITUTE:
1) All-Natural Whole-Grain Graham Crackers (healthier substitute)
1 cup all-natural whole-grain graham crackers crushed for 1 cup cookies
 
How it works? Extra sugar can sneak into your pie through the crust. Graham crackers have a lot less sugar and preservatives, but there are a lot of bogus graham crackers out there, so make sure to read the labels so you avoid those that are coated in cinnamon and sugar or are pumped with preservatives.
 
Works best with: Pie crust.
 
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PEANUT BUTTER SUBSTITUTE:
1) Peanut Butter Powder (cuts calories)
2 Tbsp. peanut butter powder + 1 Tbsp. water for 2 Tbsp. peanut butter

How it works? Peanut butter powder lets you remove most of the fat but keep the peanut butter flavor. Just be mindful - some powders add a touch of sugar.

Works best with: Anything, including Shakeology!

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BUTTERMILK SUBSTITUTE:
1) Milk and Lemon Mix (healthier substitute & cuts calories)
1 cup of milk + 1 Tbsp. lemon juice in a small bowl, let the mixture stand for 5 minutes, for buttermilk

 
How it works? Unless you’re a professional baker, you probably don’t fill the fridge with buttermilk. Besides, at 150 calories and 8g of fat a serving, who would want to?! This substitute will not only save you all those extra calories but it will also save you money, too.

 
Works best with: Any recipe calling for buttermilk!
 
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MAYONNAISE SUBSITITUTE:
1) Greek Yogurt (healthier substitute & cuts calories)
1 cup Greek yogurt for 1 cup mayonnaise
 
How it works? Even if you're trying to cut calories with light mayonnaise, that still has over 3 times the calories and 11 times the fat of Greek yogurt.
 
Works best with: Salads (pasta salad or potato salad).

 
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BREAD CRUMBS SUBSTITUTE:
1) Rolled Oats (healthier & cuts calories)
3/4 cup rolled oats for 1 cup bread crumbs

 

How it works? Breadcrumbs may not seem like a huge calorie culprit, but ½ cup of this typical breading has over 200 calories. Cut the calories in half and add some extra fiber by using rolled oats instead. Plus, since oats are bigger than breadcrumbs, you’re sure to use less in a recipe. Bread crumbs have more than 120 times the amount of sodium as rolled oats. Crazy, right? 


 
Works best with: Meatballs, meatloaf, casseroles, etc.
 

 

 


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Apple Nachos with Peanut Butter and Chocolate

Saturday, October 24, 2015


 
Apple Nachos with Peanut Butter and Chocolate
 
If you want it to make it 21 Day Fix approved to count as a yellow container swap, use dark chocolate chips and natural peanut butter!
 
 
Ingredients:
  • 1 apple cut into 32 thin slices
  • 1/4 cup peanut butter, melted
  • 1/4 cup chocolate chips, melted
  • Small handful of chocolate chips for sprinkling

Directions:
  1. Arrange apple slices on a plate.
  2. Using a spoon, drizzle the melted peanut butter over the apple slices.
  3. Using another spoon, drizzle the melted chocolate over the apple slices.
  4. Sprinkle the small handful of chocolate chips over the plate.
  5. Serve immediately and enjoy!

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At Home Mommy Workouts!

Sunday, October 18, 2015


 
CALLING ALL MOMMIES!
 
 
Start lifelong healthy habits for you and your baby with the NEW Active Maternity Series!
Did you know that exercise is one of the best ways to:
  • Help minimize pregnancy-related aches and pains
  • Boost your sense of well-being throughout your pregnancy
  • Build the foundation to help you get your body back faster post-pregnancy
It's true. But you have to know which exercises you can safely do during pregnancy and which to steer clear of, because now you're looking out—and working out—for two.

 
No need to go to the gym, splurge on expensive prenatal personal trainers, or worry about whether what you're doing is safe for you and your baby.
Autumn Calabrese, mother and celebrity trainer known for her 21 Day Fix® simple fitness and portion-control program, simplifies it all for you. Just press play and she'll show you exactly what to do, starting from when you're an expectant mom all the way through your postpartum weight-loss journey. Her Active Maternity workouts focus on gently building the strength you need for carrying your baby all the way through to labor. And she'll help you safely develop strong abs and a fit cardiovascular system to give you the oomph and stamina you need for the pushing stage.
The workouts are customized to each trimester, demonstrate pregnancy-specific modifications you can use during other activities, and show you how to stretch in a comfortable range of movement. So you can continue to experience the feelings of wellness you get from exercise while carrying your little one to term. And they're superefficient. You can squeeze these short and sweet pregnancy workouts in when you're low on time—or energy!
Special Note From Autumn: Although my workouts were specifically designed for expectant and new mothers with your health and safety in mind, it is important that you consult with your physician to understand just how these exercises may affect you, your health and your baby. Please get permission from your physician before beginning these workouts, especially if you are high risk, had a caesarean section or experience post-partum conditions.
 
THE WORKOUTS:
 
1st Trimester: Get Stable
These beginning exercises for pregnant women will set a healthy foundation for cardio and muscle development, one of the major keys to reducing discomfort throughout your second and third trimester.
2nd Trimester: Get Strong
Did you know that during the second and third trimester you should avoid standing motionless for too long and exercising while lying on your back? These sets of exercises will safely increase your strength, stability, and overall fitness during this energizing stage of pregnancy.
 

3rd Trimester: Get Ready

These workouts are designed to keep you motivated and active while preparing your body for a smoother delivery. You'll practice holding each move for 10 seconds. Each push is about that long, so preparing your body for this type of work is necessary.
 
Postpartum: Get It Back
Ease back into your regular workout routine as you learn the moves that can help you flatten your post-baby belly faster than traditional ab exercises, and start looking and feeling like yourself again. It consists of 2 rounds of 8 exercises you can squeeze in when your newborn is finally napping.
 
 
 
 

 
Try the *NEW* at home ACTIVE MATERNITY workouts for FREE for the first 30 days!
You can simply stream Autumn's prenatal and postnatal workouts right from your TV, computer, smartphone, or tablet—anywhere you have an internet connection. So whether you're on vacation, stumble across a great grassy area in between errands, or just want to hide away in your bedroom, now you can work out on your schedule anytime, anywhere. It's all part of Beachbody On Demand and Autumn is giving you 30 days to stream these pre- and post-pregnancy workouts, FREE.
Workout out safely with trimester-targeted Active Maternity workouts - the series will even help you tone up after you've left the delivery room!

  • safe & effective prenatal + postnatal workouts
  • customized workouts for every trimester & beyond
  • for those currently expecting or have recently been pregnant


 

 
 
You can always join an online accountability group for help and support as you make these new changes to your family's eating. Having the support, encouragement, and resources for new healthy recipes and options will help you see tremendous success with making this new lifestyle habit and routine! For details and to secure your spot, apply HERE!

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