//Shakeology Ideas//Desserts//

Easy for on the go!
Easy for on the go!

Having desserts doesn’t HAVE to be bad for you!! I’ve found and tried a few amazing recipes using my chocolate, strawberry and vanilla Shakeology.  Some of recipes I use just for my shakes and others I use with breakfast or just a ‘dessert’ at night.  Check them out!


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#Healthy 7 Layer Dip

Ingredients Football season is here and Saturday’s are full of getting together with friends and family for food, drinks and football! I made this 7 layer dip last weekend and it was a hit at the party! Full of flavor, but not guilt! 😉 AND 21 Day Fix Approved!!


3 medium ripe avocados

2 Tbsp. lemon juice

1/2 tsp. salt

1/4 tsp pepper

1 1/2 cups plain Greek yogurt

1 package taco seasoning mix

2 cans fat free refried beans or black beans

1 bunch green onions, chopped (optional)

3 medium-sized ripe tomatoes, chopped

2 cans (3 1/2 oz each) pitted ripe sliced olives (optional)

1/2 package (8 oz) low fat grated cheddar cheese


  1. Peel, pit and mash avocados in a bowl with lemon juice, salt and pepper.
  2. In another bowl, combine yogurt and taco season mix
  3. To assemble:
    1. Spread bean dip/refried beans on a large shallow serving platter
    2. Spread avocado mixture over bean dip
    3. Spread yogurt/taco mix over the avocado.
    4. Sprinkle with green onions, tomatoes and olives
    5. Cover with grated cheddar cheese
  4. Serve chilled with your choice of chips/crackers7 Layer Dip

#Pumpkin Chocolate Chip Muffins

Pumpkin Muffins My new fall favorite for breakfast AND 21 DFX approved!!!  Easy to make, put the in fridge and have all week!!

Pumpkin Chocolate Chip Muffins

-4 egg whites
-1/4 cup pumpkin purée (canned)

-1 banana
-1/2 cup peanut butter
-1/3 cup honey


-2 scoops vanilla Shakeology
– 1/2 tsp baking powder
-1/2 tsp pumpkin pie spice
-1/4 tsp salt
– 6 tsp mini semi sweet chocolate chips

Bake 350 18-20 minutes
Makes 12 regular muffins or 24 mini

Containers- 2 regular muffins = 1/2 red, 3/4 yellow, 1/3 purple, 1 tsp

Pumpkin Muffins

Definite fall must try!!!


#Fixate #Cookbook #LiveHealthy

fixateLOVING this new cookbook that Autumn Calabrese released last month!! She has taken her simple color-coded container system used in the 21 Day Fix & 21 Day Fix Extreme programs that measure perfect portions and applied it to 101 of her favorite family recipes to give you Fixate, a delicious approach to healthy weight loss. So you’re not just eating tasty, healthy foods-you’re eating just the right amount. Each Fixate recipe lists color-coded container equivalents and nutrition facts, so you can use her system for measuring portions and make sure your nutrition is on track when you begin 21 Day Fix21 Fix EXTREME, or any other fitness program.

Fixate also includes Paleo, gluten-free, vegan, and vegetarian recipes along with her personal tips for preparing meals quickly upgrading leftovers, and stocking your kitchen with absolute must-haves. Everything to help you get started in the kitchen, so you can finish strong during your workout.

A couple of my favorites…





So many others!! Click HERE to purchase your own book and see all 101 recipes!!

Contact me for more info!! kahansen@longlines.com


#Eggplant Turkey Burger #21DFX

I was so excited to try a new meal from my new FIXATE cookbook last night!! I had always heard of eggplant, but never actually tried it or cooked with it, so it was a new experience and honestly quite scary! The result– AMAZING!! Kip, my husband, even had 2!!!


Very simple– made it all on the stove top.

IMG_4584sauteed green peppers and onions to top the burger.

IMG_4583added the sliced eggplant to the pan (used as the bun)

IMG_4585 side of fresh cut corn and yellow squash (my husband calls it ‘crookneck & corn dish)

And we enjoyed!!

Processed with VSCOcam with c1 preset

So many fun dishes to try in Autumn’s new cookbook!! Check it out here to order!


#21 Day Fix FAQ

FAQ21 Day Fix:  Frequently Asked Questions

Why am I not losing weight on the 21 Day Fix?

A lot of my challengers find that in the first week or so (sometimes the entire first round) they don’t lose weight. In fact, sometimes they step on the scale prematurely and find they may even be up a pound or two. First of all, I tell them to GET AWAY from the scale.   Adopt the mindset that your weight doesn’t matter.  Short-term fluctuations are so demoralizing. Not only that, weight loss shouldn’t be the main goal.  It’s secondary to getting fit, toned, and feeling great.  All of which the 21 Day Fix will help you accomplish.  A note about weight gain: When you’re new to strength training or changing your fitness routine, your muscles often store water to protect themselves and to aid in recovery. Once you get used to the workouts, some of the water will shed and you’ll drop weight.  Stick with the plan and you WILL see results.

I’m menopausal.  Why am I not seeing the results?

With less estrogen, sometimes you see a dip in your metabolism. That’s why strength training and focusing on building muscle mass is so important for women over 40. It will boost your resting metabolic rate. Building muscle mass takes a LONG TIME though. For those that see the biggest drop in weight in the beginning of this program, it’s typically because they had more to lose to begin with and/or their metabolisms are higher. Changing through weight training just takes longer – but it’s SO worth it! Make sure you’re getting enough protein for muscle recovery after workouts.

What if I’m not hungry?  Do I have to eat all the containers?

No, you don’t. Sometimes hunger goes in streaks. I tell my challengers that if they aren’t hungry, they shouldn’t eat. It’s OK to roll over your containers to the next day, when hunger may set in. HOWEVER – You can’t hoard your containers and binge on them all at once. That’s not the point. The point is to listen to your body’s cues telling you when you’re hungry and when you’re not, and to fuel it accordingly.   If you’re consistently not hungry, consider bumping yourself down to a lower calorie bracket.

What if I’m starving?  Can I eat more?

Yes.  If you are feeling legitimate hunger you should definitely listen to your body’s cues and feed it.  It is really hard to overeat the green containers, so if you need extra food add another green to your daily menu plan.  Also, did you have your Shakeology?  It is formulated to help minimize cravings.  My challengers on Shakeology rarely feel hungry.

Do I have to use Shakeology? Can I use another protein shake?

Shakeology is more than a protein shake.  It is packed with superfoods and helps fill in nutritional gaps to curb cravings, provide energy, improve digestion.  I make it a requirement in my challenge groups because my challengers who use it have the best results. and as a coach, it’s my job to ensure they get the results they want.  Yes, you can use protein powder on the program (count it as a red) but it is not the same thing as Shakeology.

What are the 21 Day Fix container sizes?

The Fix is designed to make portion-control easy, so Beachbody color-coded the containers so you wouldn’t have to count ounces. The exact ounce size of each container is proprietary information.

Can I purchase an extra set of containers?

The 21 Day Fix Containers are now sold separately.  Contact me for info.

When do I do the 10 Minute Abs Workout?

The 10-Minute Fix for Abs can be used in place of a workout if you don’t have time for the full 30 minutes; or when you want extra core work. Aim to do it 3 times a week.

Help!  What can I eat?  I’m bored with my options!

My challengers have shared lots of their 21 Day Fix Meal Plans to help inspire you.  I also post Clean Eating Recipes that are 21-Day Fix friendly.  Comment below and let me know what types of recipes you’re looking for.

How Do I Count PB2?

Best option:  use real peanut butter.  The healthy fats are good for you. However, if you do use PB2 count it as a teaspoon (you can add a little bit more).

Can I do 21 Day Fix When Breastfeeding or Pregnant?

Yes, but check with your doctor first.  Go up a calorie bracket.

How do I count things like butter, sour cream, mayo?

Sour cream, butter, mayo are technically not allowed in the 21 Day Fix meal plan. They contain too much fat and/or the wrong type of fat. However, you can swap them out for other ingredients without affecting the taste of your recipes too much.

If I can’t have mayo, what do I put on my sandwiches?

Try hummus, avocado or a guacamole spread.  Also, you can make your own clean eating Olive Oil Mayo that is 21 Day Fix approved.  Count it as a teaspoon.

What if my food isn’t on the “approved” list?

Keep in mind that this is a lifestyle, not a diet.   I often get the “Is this food approved?” question.  The 21 Day Fix does a great job of teaching you the basics of clean eating, but you also have to live a little.  I’m not saying you should cheat a lot with your containers and foods you eat, because if you do you won’t see results, but rather don’t get worked up if you eat something that isn’t on the list or don’t nail the exact container.  Part of learning how to live within the parameters of clean eating long-term is a valuable lesson too.

My suggestion is follow your first round of The Fix to a T, then allow a few more other healthy foods back into your eating plan as you begin to see results.

How do I count things that are combined in one dish?

Casseroles, crock pot meals, soups, etc. are often difficult to figure out.  However, page 71 in the 21 Day Fix Meal plan, along with some intuition makes it much easier.   On that page, dishes such as lasagna, soups, tacos, burritos, tuna noodle casserole are accounted for.  Often, it’s just a matter of finding a similar food (for example, to me tuna noodle casserole and chicken casserole would probably be similar enough to count as the same thing) and recording according to what the book says.  Intuition comes in when you analyze the ingredients in the dish.  What would they count as if counted separately? If your main components are red, yellow, and green, then count off one of each (the serving size is a green container – but don’t check off only the green!). Read more on how to figure out container counts of 21 Day Fix mixed foods

Are protein bars (like Kind or Quest bars) OK?

In general, protein bars have too many sugars and are too highly processed to be 21 Day Fix Approved.  It’s always best to make your own with Shakeology.  However I LOVE Kind bars and have a couple in my purse in case of hunger emergencies. If you do eat them, I’d count them as the yellow “treat” containers.  In your first round of the fix, try to stick to the program as closely as possible.

Can I have flavored yogurt?

No.  Again, most have artificial sugars, flavors and additives.  Greek yogurt is allowed.  It’s high in protein and counts as a red.  Add fruit or honey to it for sweetness.

What about unsweetened almond milk?

If you’re just having a little bit in your shake, 4-6 oz., Autumn considers it a freebie since it contains so few calories.  More on that here: https://www.youtube.com/watch?v=s5B4dXJdigc

Dried Fruit?

Dried fruits like craisins, raisins, etc. are OK, but they’re considered one of your yellow treats.  Fill up an orange and count it as a yellow.

What questions do YOU have about the 21 Day Fix?  Ask them in the comments section below and I will respond.