Cucumber Avocado Roll-Ups

Turn an average gathering into a culinary extravaganza with these Cucumber Avocado Roll-ups. These vegan-friendly appetizers are filled with a blend of avocado, fresh basil, and tangy lime, and they’re deceptively simple to put together. A sprinkling of smoked paprika adds color and a gentle spiciness. Each roll has less than 35 calories, so you can enjoy a few without filling yourself up for the main course.

Tip: This recipe suggests making the avocado mixture in a blender, but if you’re whipping up a batch of these for yourself, a good mashing with a fork will do the job.

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 4 servings, 3 roll-ups each

Ingredients:
1 medium avocado, cut into chunks
¼ cup fresh basil leaves
1 clove garlic, coarsely chopped
2 tsp. fresh lime juice
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
2 large cucumbers
Toothpicks
Ground paprika (for garnish; optional)

Preparation:
1. Place avocado, basil, garlic, and lime juice in a food processor (or blender). Season with salt and pepper if desired; pulse until smooth and creamy. Set aside.
2. Use a vegetable peeler to peel off long, thin slices of cucumbers.
3. Spread avocado mixture evenly on each cucumber slice.
4. Pick up one end of the cucumber slice and roll cucumber loosely around the filling. End with the seam on bottom and secure with a toothpick.
5. Garnish with paprika if desired.

Cred: Beachbody

Score Fixate for FREE!

I'm Feeling a EXTRA Generous TODAY😀 This program changed my life and how I look at and treat food and my body! It has helped me loose 36+ lbs and my hubby 44+ lbs!! IT IS A Game Changer! For Real!!

So for those of you who have inquired, you're in luck!! 🙌🏻🙌🏻🙌🏻

It's the last weekend of February, so I'm giving away FIXATE, The 21 Day Fix cookbook, to ANYONE who grabs a Challenge Pack TODAYONLY😀 (A challenge pack is a bundle pack that is offered at a discount!)

This month Beachbody is offering The 21 Day Fix, The 21 Day Fix Extreme or CIZE for a discounted price!

Did you know that if you purchase Shakeology you can get any of those programs for ONLY $10!

Crazy Good Deals!

Let me know if you are interested!

FIXATE is:

A DELICIOUS, SIMPLE WAY TO LOSE WEIGHT

Autumn Calabrese Presents Fixate—101 Personal Recipes to Use with the 21 Day Fix Portion-Control Program takes a unique approach to healthy eating by making it simple to eat just the right amount of your favorite foods.

21 Day Fix creator Autumn Calabrese applies her simple color-coded container system for measuring perfect portions to 101 of her personal recipes, so you can have the best of both worlds: the delicious foods you crave along with the nutrition you need to hit your fitness goals.

FIXATE includes:

Easy-to-follow recipes (each marked with their color-coded container equivalents) designed to work with 21 Day Fix, 21 Day Fix EXTREME®, and Portion Fix™—or use the deliciously nutritious recipes to create balanced meals for any other Beachbody® program.

SIMPLE, TIME-SAVING,
AND DELICIOUS MEALS

---

Get Autumn's personal tips on preparing meals quickly and upgrading leftovers, so you can have delicious dishes even on your busiest days.

VEGETARIAN, VEGAN, GLUTEN-FREE, AND PALEO RECIPES

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Autumn knows we all make different food choices, so Fixate includes a variety of recipes fit for every nutritional need.

TASTY TREATS AND MOUTHWATERING DRINKS

---

Enjoy snacks, desserts, and the occasional cocktail—eating clean doesn't mean depriving yourself!

AN INSIDE LOOK AT AUTUMN'S PERSONAL JOURNEY

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Follow Autumn's path to healthier eating and get firsthand advice on making the best food choices, organizing your kitchen, and creating your own lifelong healthy habits.

Power Protein Egg Cups

Mornings can be tough. Especially as a busy family, There are a hundred things to do to before rushing out the door, and often my breakfast is an afterthought. It’s tempting to reach for a breakfast bar, grab a “healthy” muffin at the coffee counter (it has blueberries in it, so it counts, right?), or worse, skip breakfast altogether.

That’s where these protein-packed egg cups come in. The simple recipes for these grab-and-go mini-omelets make enough for a week’s worth of breakfasts. Trust me they are super easy and delish! Perfect for us busy momma who are wanting a healthy breakfast while on the go! Got extra? Store them in the fridge and reheat them in the microwave.

Power Protein Egg Cups
Start your morning off strong with this low-fat, high-protein egg cup recipe with turkey bacon, shredded chicken, and sweet onions and peppers.

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: Makes 6 servings, 2 egg cups each

Ingredients:
Nonstick cooking spray
½ cup unsweetened almond milk
16 large egg whites (2 cups)
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
2 slices cooked turkey bacon, chopped
3 oz. cooked shredded chicken breast
2 cups chopped red bell peppers
1 cup chopped onion

Preparation:
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by coating with spray. Set aside.
3. Combine almond milk and egg whites in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.
4. Evenly divide turkey bacon, chicken, bell peppers, and onion between prepared muffin cups.
5. Evenly pour egg white mixture over turkey bacon mixture.
6. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of egg cups comes out clean, and eggs are set.

For My Fixers this recipe is 1 Red and 1 Green Container

Recipe Courtesy of beachbody.com

21 Day Fix Turkey Chili

My family LOVES Chili...pretty much all types of the hearty stuff! Something about it warms you from the inside out. It is comfort food and it taste great!  I could even eat it in the summer months when it's not so cool outside!  So when Autumn Calabrese released her brand new Fixate cookbook and I saw that there was a chili recipe in it we had to try it out! I love the chance to try out any new chili recipe and this one was no different! AND... it is a GREAT one and plus it's 21 Day Fix Approved!!!  SooOo It is Even better! 

My family loved this so much that we had NO leftovers...I was kinda thinking I would have some for lunch the next day but well my family scarfed it all up and cleaned out the pot! Lesson learned, Next time I'll be making a double batch!! 

Ingredients:

1 tsp olive oil

1 1/2 lbs ground turkey

1 medium onion

1 medium green bell pepper, chopped

3 cloves garlic, finely chopped

1 1/2 tsp ground cumin

1 Tbsp chili powder

1/2 tsp sea salt

1/4 tsp cayenne pepper (to taste; optional)

2 (15 oz) cans black beans (or pinto beans) drained, rinsed

1 (15 oz) can all-natural diced tomatoes, no sugar added

12 fresh cilantro sprigs, finely chopped (for garnish; optional)

Directions:

1. Heat oil in large sauce pan over medium-high heat
2. Add turkey, onion, bell pepper, and garlic; cook, stirring occasionally, for 5 to 8 minutes or until turkey is no longer pink
3. Add cumin, chili powder, salt, and cayenne pepper; cook, stirring constantly, for 1 minute
4. Add beans and tomatoes (with liquid). Bring to a boil and reduce heat to low; gently bio, stirring occasionally, for 15 to 20 minutes, or until thickened.
5. Serve warm, sprinkle with cilantro.

Container Equivalents:

1 Green

1 Red

1 Yellow

This recipe is perfect to use in CROCKPOTS...or you can make ahead of time and place in a freezer ziplock bag (gallon size after it's cooled) and freeze for later...great for meal prep!!

(recipe from the 21 Day Fix Extreme Nutrition Guide)

Sharing is Caring! Share this blog post and recipes with a friend who you think would enjoy it! Also if you make this recipe and post a pic on Instagram @jennamerson, Facebook or Twitter… tag me in it and use #jennamerson

The Master's Hammer & Chisel Coming December 1st

What is The Master’s Hammer and Chisel™? 

I am going to be the first one to tell you that this program is going to be a GAME CHANGER!!!  I haven't been this excited  about a program since the 21 Day Fix Launched almost 2 years ago!  I literally counted down the hours until I could purchase it. Now that it is ordered, and because I have Beachbody On Demand I get to access the workouts, the nutrition guide and program manual even before it arrives at my front door.  So if you are just as excited as I am make sure you get the challenge pack which comes with 30 days of On Demand so you can access it right away too!!! 

I am totally ready to get hammered and chiseled for the new year!  HECK, if I can stick to this program in December and have all of you for accountability and support we WON'T be setting New Year's Resolutions to get in shape! We are going to be rocking our NEW 
RESULTS! 

ARE YOU IN!?!?!
I'm kicking off my EXCLUSIVE HAMMER AND CHISEL TEST GROUP next week Starting December 14th ~ You gotta make sure you are included!  Hit me up for the details:  Complete the form for more information! Ready to order? Order Hammer and Chisel Challenge Pack Here

So lets talk about the details!  Yup, I'm about to get all technical on you, but I know that having all the facts helps me so much and hopefully it helps you too!  HERE YOU GO!

For the first time ever, trainers Sagi Kalev and Autumn Calabrese have teamed up to create an expert program designed to help you craft a powerful, perfectly defined body. The Master’s Hammer and Chisel is an innovative resistance training system that incorporates three muscle-sculpting phases—Stabilization, Strength, and Power—or SSP Training. This is how Sagi and Autumn help you efficiently build, chisel, and refine a masterpiece physique in just 60 days.

About your Trainers 
Co-creators Sagi Kalev and Autumn Calabrese are experts when it comes to incredible physical transformations. Sagi has been crowned Mr. Israel— twice—and is a Master Professional Personal Trainer, IFBB Pro, member of the IFBB Propta Hall of Fame, Certified Nutrition Specialist, and Functional Diagnostic Nutritionist. Autumn Calabrese is a celebrity trainer, best-selling author, and working mom who has held certifications from the National Academy of Sports Medicine (NASM) and the American Fitness Professionals & Associates (AFPA), and has competed at the national level in various bikini competitions.

What makes The Master’s Hammer and Chisel incredibly effective and unique? 

• The Master’s Hammer and Chisel is built on the three phases of SSP Training— Stabilization, Strength, and Power. Other workouts only focus on one or two phases, which might give you decent results. But The Master’s Hammer and Chisel program incorporates all three methods to help you relentlessly chip away fat and carve every muscle for a strong, visually stunning body in 60 days.

• 12 brand-new, 30- to 40-minute workouts that combine Sagi and Autumn’s proven techniques for 60 days of hardcore resistance training.

• Sagi and Autumn make eating for your goals simple. That’s why they included their easy-to-follow and completely customizable nutrition plan, along with 7 portion-control containers that show you how to portion out the right amount of food to help you reach your unique fitness goals.

• Flexible nutrition that allows you to lean out, sculpt and maintain, or build muscle.

• Includes options to adapt certain exercises if you have limited access to equipment. BONUS!

• Includes a modifier who demonstrates some moves at a lower intensity.

The 21 Day Fix, 3 Day Quick Fix

The 21 Day Fix has proven to be a downright amazing program with nothing short of incredible results.  I have personally completed the program a few times and just can not get enough of it or it's amazing results! Never before have I ever felt better and that even includes the almost 2 years that I have been transforming my health and my body.  Yes, I was exercising and eating clean but I was missing an important piece along the way! Once I introduced the fix into my life it was magical.  No more bloating, so much more energy, simple portion control and effective exercise in just 30 minutes!  You can call me one happy momma! 

So the last week of the program is all about pushing you a little more to get the best results possible and offers what I like to call a secret weapon, the last 3 days there is the option to do this 3 day quick fix!  It is basically a little extra oomph to end the fix. 

You can also do this 3 day plan anytime if you wanted to drop an extra couple of pounds before an upcoming wedding, event or vacation.  If you feel like you just need a reboot after a few bad nutritional habits this would work too! 

This is a plan that Autumn Calabrese (creator of the 21 day fix) uses to prep for her bikini competitions and her photo shoots.  It's not something you want to do for any longer than 3 days, but if done occasionally, its a great way to lose a little weight, fast.

It is truthfully a little challenging, so be ready for it!  I can say that I am a carb girl and only having carbs first thing in the morning is hard for me!  Also, I miss my fruit and I felt a little dizzy at night. But water intake is key plus making sure you do indeed get your meals in thru out the day.

Here are the details:

To do this cleanse you will need the 21 Day Fix Portion Control Containers. I recommend buying the entire program. The workouts are 30 minutes or less, and are good ones! 

Space your meals approximately two hours apart.  Set a time on your phone to remind you to eat if you have to.

• Steamed veggie options recommended are broccoli, asparagus, green beans, zucchini, cucumbers or bell peppers.
• Seasonings allowed are lemon and lime juice, vinegars, and spices.  No SALT
• Oatmeal can be flavored with cinnamon, nutmeg, or one packet (1/2 teaspoon) of stevia.
• Drink at least one gallon of water a day. Spread it out as much as possible starting with a glass when you first wake up.  It will help you feel full while it flushes toxins from your system.  
• Drink the extra virgin coconut oil with meals.  To prepare it, place the desired amount in a microwave safe bowl and zap for 10 to 15 seconds.
• Coffee or tea is fine to drink, but avoid creamers and sweeteners except stevia.  
• No need to alter your workouts, the 3 day quick fix can be used anytime! It is also recommended during the last 3 days and only 3 days of the program for maximum results.

The PLAN:

Meal 1:  (YELLOW) Steel cut oatmeal (cooked) (RED) Egg whites and 1 spoon of E.V. coconut oil.

Meal 2:  1 (RED) grilled chicken and 1 (YELLOW) steamed yams

Meal 3:  1 (RED) steamed fish and 1(GREEN) steamed veggies

Meal 4:  1 (RED) grilled chicken and 1 (GREEN) steamed veggies and 1 spoon of E.V. coconut oil.

Meal 5:  1 (RED) Steamed fish and 1 (GREEN) steamed veggies and 1 spoon of E.V. coconut oil.

Meal 6:  1 (RED) ground extra lean turkey 1 (GREEN) steamed veggies and 1 spoon of E.V. Coconut oil.

Repeat for 3 days!  Drink lots of water and NO SALT!!

If you have any questions about the 3 day fix or would like to join an upcoming challenge group please fill out the form below!

The easy to use Wufoo form builder helps you make forms easy, fast, and fun.

Fall into Fitness BOOTCAMP

Fall into Fitness BOOTCAMP

I am looking for 5 woman to help me keep accountable in the Exclusive Fall into Fitness Boot Camp !! We will work together daily via Facebook and crush our goals as a TEAM!! 

I'm looking for those serious about changing their eating habits, diving into some super fun & engaging physical activity and ready to make some long lasting changes from the inside out! It will take hard work, sweat and determination. There is no magic pill or trick! But I promise you, it will be worth it! 

Fitness + Nutrition + Accountability = Success !

What you would pay for a 2 hour session with a personal trainer, I can offer you a FULL package deal with my Coaching added absolutely free! A full easy to follow fitness plan, calendar ( so your never guessing which workouts to do on what days ), your daily dose of dense nutrition *Shakeology* super food shake, full weekly meal plan samples, grocery lists, daily motivation & support, a private group on Facebook to check into daily, one-on-one accountability from myself :) and FREE Prizes for extra motivation!

It takes 21 Days to Make or Break a Habit! We will create long lasting "second nature" habits!

The group will run from October 12th- Nov 2nd !

I want to help you create a box of tools that work for YOU and your fitness journey! I am only looking for a few ladies ready to make a change because I want to give you my undivided attention and help you find a system that works for you.

I have helped hundreds of ladies not only work towards their goals, but build new friendship, self confidence and healthy patterns that last beyond our 3 weeks together.

If you are ready to get Fit For Fall email me at beautifullbravedynasty@gmail.com

The first 3 ladies to sign up will receive a free gift as a bonus <3 

HOW TO DRINK MORE WATER - My favorite Tips and Tricks

I know you've heard it before and I am sure that you'll hear it again and again — drinking water is good for you. And it is true! Believe me! I used to be addicted to diet soda and gave it up almost 2 years ago and I now crave water! My body needs it and so does yours, in so many ways. The list of benefits is miles long and includes improving digestion and clearing up your skin just to name a few of my favorites to get your attention.  And if you’re trying to lose weight, one of the things you should to look at closely is what you drink. Beverages often contain lots of hidden sugar and are loaded with unwanted calories but when people are trying to loose weight they tend to focus on what they’re eating rather than what they’re drinking. Which is sad because many studies show that just drinking more water helps you lose the unwanted weight because we drink a lot of our calories unknowingly.

For many people, getting enough water over the course of the day is a struggle. I’ll be the first person to admit that water can get boring after a while and I drink a lot of it daily! Yes, we need it and can’t survive without it, but it is plain and some say it has no taste. So many people tend to skip drinking the recommend amount. Which is 1/2 your body weight in ounces EVERYDAY especially if weight loss is your goal. 

So instead of skipping the water try some of my favorite tips and tricks to increase your water intake. I do all of these everyday and it has helped me so much! 

HOW TO DRINK MORE WATER- 

1. Make it a Morning Habit- The trick to this is pouring yourself a glass of water before bed and then drinking it as soon as you get up. Drinking it right away should be refreshing and will get your metabolism going. 
2. Give Yourself Reminders- There's lots of apps out there to keep track of your water intake, if you like that kind of reminder (Daily Water Free*, is my favorite). But a another option is to set an alarm on your watch, phone or calendar to remind you to take a drink every two hours or so.
3. Drink Coffee or Tea Yep, you heard me right — your favorite  morning beverage has plenty of water in it, so you can include that in your daily count. According to sites like WebMD, their diuretic effects do not take away from also hydrating you. So your morning cup of joe is good for your water intake!
4. Eat Your Water- There are lots of yummy fruits and veggies that contain water,  including cucumbers, iceberg lettuce, watermelon (obviously), strawberries, grapefruit, zucchini, radish and celery. Not to mention they have many other nutrients and you'll be getting in veggies and water at the same time! So make a yummy salad with some and you have a refreshing and hydrating lunch :)
5. Buy  Cute Water Bottle - This is not rocket science but for some reason pure superficiality that somehow still works. If you have a nicer water bottle, you are just be more inclined to use it. I love love cute bottles and take them everywhere I go. Plus it saves me money and the planet! So win-win-win-win in my book. I love The Dextox Water Bottle * by blogilates. This goes hand in hand with next tip. I use tip  #5 and # 6 together, often! 
6. Try Infusing Your Water with Fruit. - This is my favorite tip! There are so many ways to infuse your water, everything from mason jars with fruit infusing lids, to water bottles with built in infusers. And ever better is that there are so many recipes out there too. The options are endless with water fruits, veggies, and herbs you can mix and create! Plus, It has great health benefits and adds a bit of taste to your water too. So no more plain boring water excuses! See a few of my favorite combinations below :) 

*Please note, I am not affiliated or sponsored in any way by the sites/products I recommend above, They are products that I personally found, use and love . I am not being compensated in anyway for my recommendations.

If you have a favorite recipe that you love please Share it with me too! I love trying new ones!

Here are a few combinations to try: 

Lemon + Lime + Orange = Immune defense
Strawberry + Cucumber + Kiwi = Blood Sugar Support
Cucumber + Lemon + Lime= Hydration & Appetite Control
Mint + Green Tea + Lime = Fat Burning

Sharing is Caring!

Share this blog post and recipes with a friend who you think would enjoy it! Also if you make this recipe and post a pic on Instagram @jennamerson, Facebook or Twitter… tag me in it and use #jennamerson!! 

Clean Pumpkin Yogurt

Pumpkin is everywhere and I am loving it! ! Um...I would say I'm a bit obsessed anything pumpkin right now! :)

This clean pumpkin yogurt is amazing! I love researching new healthy ‪#‎cleaneating‬ recipes to share with my online accountability groups!! Just one of the many added benefits of surrounding yourself with other like-minded ladies all working on being the best selves possible!!! XO

Directions:

√ One cup plain Greek yogurt
√ One cup puréed pumpkin
√ One tablespoon honey
√ One teaspoon cinnamon

Blend together and freeze for about an hour, enjoy!!!

21 Day Fix - Healthy Peach Crumble - Cobbler Dessert

Here's a yummy 21 day fix recipe I made today for a healthy peach crumble. Now that it's September and summer is almost over and fall is just around the corner I have been craving fall-like desserts like crazy, so I can't wait to try this with pumpkin, apple, and everything else fall like!

1 Fresh Peach - sliced (1 Purple)

1/4 cup Rolled Oats (not the quick cooking kind) (1/2 Yellow)
1 Cup Plain Fat Free Greek Yogurt (1 red) 

1 TBS Water

1 Packet of Stevia

Vanilla, Cinnamon, &/or a dash of Brown Sugar

Spray a pan with a small amount of cooking spray. Place sliced peaches in a pan and allow to cook for a few minutes. Add a tablespoon of water and your oats to the pan and stir frequently. With your Greek yogurt, mix packet of Stevia, a couple sprinkles of cinnamon, and a couple drops of vanilla. Place 1/2 of the Greek yogurt mixture on the bottom of the plate, then layer your "crumble" from the pan, top with the remaining mixture. Sprinkle top with a dash of brown sugar... Okay,Okay, so brown sugar may not be in the plan, but you can use cinnamon instead if you are a die-hard!
Already dreaming up some new healthy desserts I can try this fall, as well as indulging in the real deal! I will share them with you as they come to me---> And Please share your fave healthy fall treats with me too! 

Healthy Summer Challenge

Because I know that YOU ARE READY!!! I am INVITING you to join me for my next fitness and nutrition group. I am opening up my new challenge group to a few more ladies!

 This is going to be a FUN group!! We start our prep week next Monday on the 10th so this is your last chance to get everything together for our official start day! So ahead, send me a message, let's do this together :-)

You will have all the tools you will need to be successful & me as your Coach to Support, Encourage, & motivate you. I will also give you meal plans, recipes, clean eating / nutrition & exercise tips, all the details about Shakeology and a F-R-E-E Fixate cookbook as a thank you gift from me.
Fill out the form, message me with comments below for me info!
https://jennamerson.wufoo.com/forms/zupwz3o1j1z1vy/

Homemade Coconut Cream Pie Larabars

No matter who I talk to, most everyone seems to love larabar, I know I do! I am a huge fan of them and one of my favorites is the Coconut Cream Pie and I think these coconut cream larabars I made came out even better than the store bought ones!!

These literally took about 5 minutes to make.  Can it get any easier?  I love easy to make recipes like this.  The store bought Larabars cost about $1.50 a piece and that can add up fast if you are buying a lot of them.  So here is my favorite recipe.  I hope you like it as much as we do.(The recipe is not my own but I can recall where I came a cross it at! 

Ingredients:

• 15 Medjool Dates
• 1/2 cup almonds
• 1/2 cup cashews
• 3/4 cup shredded unsweetened coconut
• 2 T coconut oil
• 2 T water

Instructions:

• Mix the almonds, coconut and cashews in the food processor until finely grated.
• Then add the dates, oil and water and pulse until a dough forms.
• Line an 8X8 pan with parchment paper leaving enough room for some to come out the sides. That way, the bars will be easy to remove and cut with a pizza cutter.
• Press down the down so that it is packed well and place in the fridge to set.
• It will take an hour or two. Slice and eat. These should keep in the fridge for a couple weeks.

It doesn’t get much easier than that friends!

Enjoy and I Hope you all have a wonderful week!