Topic Thursday

Wellness Wednesday

Try starting your day with these simple moves!

Tasty Tuesday

Here are a couple takes on traditional 'Take-Out' Chinese food.  These two recipes will save you calories and money!

Better than Takeout Chicken Fried Rice

 

Nutrition Info:

• Calories: 171.7
• Fat: 1.5g
• Carbohydrates: 13.5g
• Protein: 25.5g

Ingredients

12 ounces boneless chicken breast, diced into 1/2 inch cubes
1 cup sliced mushrooms
1 small onion, sliced into thin strips
1 cup shredded carrots
1 cup chopped broccoli
1 garlic clove, chopped
1 teaspoon ginger, chopped
1 tablespoon chili garlic sauce
2 cups cooked brown rice
1/2 cup egg whites (or 4 egg whites or 3 whole eggs)

Directions

Mix the garlic sauce with 1/4 cup water and set aside.
Heat a wok or large sauté pan over medium heat, then remove from heat just to coat with nonstick cooking spray. Add chicken, heat until cooked, about 5 minutes. Place the cooked chicken in a large bowl and set aside.

Add the onions, mushrooms, and carrots to the pan or wok, turn the heat to high, and cook for 2 minutes. Add the broccoli, garlic, and ginger, and cook for additional 2 minutes.

Add the garlic sauce and water to the vegetables, stir to combine, and remove from heat. Pour the vegetables and sauce on top of the chicken and set aside.

Spray the pan once more with nonstick cooking spray, and add egg whites. Cook over high heat, stirring constantly, until eggs have almost set. Add the rice, stir to combine, then add the chicken and vegetables. Cook another two minutes, until the eggs have fully cooked.

Beef and Broccoli

Nutrition Info

• Calories: 453.0
• Fat: 5.2g
• Carbohydrates: 66.0g
• Protein: 34.9g

Ingredients

1 lb round steak, sliced in thin strips
1 clove garlic, minced
1/2 cup chopped onion (can add red peppers and mushrooms if desired)
1 can beef broth
2 tbsp cornstarch
1 tbsp brown sugar
2 tbsp soy sauce
1/4 tsp garlic powder
1/4 tsp ground ginger
4 cups broccoli florets
4 cups cooked rice

Directions

Coat skillet with cooking spray and heat over medium heat for one minute.
Add beef, onion and minced garlic; stir fry until brown. Remove the beef to a plate and keep warm.
Add half the broth and broccoli to pan. Cover and smimmer until broccoli is tender crisp.
Mix cornstarch, brown sugar, garlic powder, ginger and soy sauce with remaining broth until smooth; add to the pan. Cook until mixture begins thicken, stirring constantly. Return beef to mixture, stir and serve over rice.

Motivation Monday

Add a little Umph to your every day and you'll see results too!!!

Fit Friday

Here's a great Lower Ab workout!  Enjoy!

Topic Thursday

Here is a great list of foods that help boost your Metabolism...How many of these are in your diet?

Wishful Wednesday

Wouldn't it be awesome if we all had a desk like this??!!  Moving while you work!!  Love it!

Tasty Tuesday

Today you're going to get 2 new recipes using Greek Yogurt!  One is a great breakfast option and the other is a great treat!!




Ingredients:6oz Greek yogurt (any flavor you like)
1/3 cup old fashioned oats, uncooked
1 teaspoon chia seeds (optional)
2 Tablespoons milk (almond, cow, soy, etc.)
1 cup frozen mixed fruit and berries
Directions: 

1. In a bowl combine yogurt, oats, chia seeds, and milk. Stir to combine then layer half in a wide-mouth mason jar or container. Add half the fruit and berries then layer in remaining yogurt mixture and berries. Refrigerate overnight, and up to 3 days. Enjoy cold.

Ingredients1 small container of plain Greek yogurt (you can use Vanilla greek yogurt too)
1 tbsp nut butter (I used peanut butter)
1 tbsp sweetener (like honey or Truvia..if you use vanilla yogurt you can skip the sweetener)
1/4 tsp vanilla
pinch of sea salt
1 tbsp mini chocolate chips (I used semi-sweet)
DirectionsCombine the Greek Yogurt with the nut butter, sweetener, vanilla and sea salt. Mix until smooth.
Top with Mini Chocolate chips. Enjoy!

Motivation Monday

It's never too late to get started on the right track to a healthier you!  The hardest part is taking that first step.  Once you conquer that, you're well on your way!  Set a small goal and start today!!!

Fit Friday

If you like doing videos at home, here is a great compilation of the best You Tube Workout Videos.

Click Here to check it out!!

Topic Thursday

Don't Drink Bacteria: How to Disinfect Your Reusable Bottle

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The beauty of the reusable water bottle is that it's just that — reusable. You can repeatedly head to the water cooler or faucet to fill 'er up, but when your bottle continually stays wet, you know what that means? Yep, bacteria loves a moist, dark environment. Along with your dinner dishes, it's good to get in the habit of cleaning your bottle every night, or at least every few days. Here are some ways you can get rid of the germies and grime.



Throw it in the dishwasher: Some bottles are dishwasher-safe, so check the bottom of your bottle or the brand's website to make sure. Kleen Kanteen Classic stainless steel bottles are dishwasher safe, as well as some products from Nalgene, although it's recommended to clean SIGG water bottles by hand.
Wash it with warm soapy water: Pour out any leftover liquid, add a few drops of dishwashing soap and some warm water, screw on the top and shake for a minute or so. It's smart to invest in a bottle brush like this so you can scrub deep inside your bottle, especially if it has a narrow mouth. Thoroughly clean the cap and straw as well and allow to airdry overnight.
Keep reading to hear a few more cleaning methods.
Use vinegar: This all-natural cleaner is great for killing certain germs and bacteria, but it isn't effective at killing everything such as the flu virus. If you're OK with that, use this method: After washing with soapy water, rinse well and fill your bottle one fifth of the way with white vinegar. Fill the rest with water, let it stand overnight, and in the morning thoroughly rinse it out.
Use a weak bleach solution: If you're really worried about germs, nothing stands a chance against a little bleach. It's perfectly safe to drink from a bottle that's been cleaned with a weak bleach solution — it can even be used to sanitize baby toys and bottles. Make a bleach solution using one tablespoon of bleach per one quart of water. Fill your bottle, screw on the top, and allow to sit for two minutes. Pour out the solution and allow it to dry out completely.
Use water bottle cleansing tablets: Many companies make this type of product, including Sigg ($9 for 20) and Camelbak ($12 for eight), or you can also get away with using effervescent denture cleaning tablets such as Efferdent. Just fill your bottle with water, drop the tablet in, and allow to dissolve and sit for 15 to 30 minutes (depending on the product's directions). Then rinse and enjoy your clean bottle.

*FitSugar.com

Wellness Wednesday

We're hearing more and more of the benefits of Coconut Oil...do you use it?  Check out this long list below!!  I have used it in a ton of different ways:  hair mask, in my favorite granola bar recipe, cuticle oil, and to soften my feet.  Love it!

Tasty Tuesday

Are you getting enough Vitamins through your food?  Look to see which foods give you the vitamins you need!!

Motivation Monday

Now that we're in the middle of January (already...wow!!) it's time to reassess any goals you may have set for yourself (some call them resolutions but I'm going with goals!).  In light of my own goals, I have decided to simplify things a bit and I found this pledge from Sparkpeople that I think could fit in with anyone's goals.  We are so on-the-go that slowing things down and truly enjoying them can be difficult.  Do you think you could make this pledge??

Fit Friday

Let's work those Arms!!

Topic Thursday

Continuing on the 'This is Your Year' theme...here's more great information on how to be happier and live the life you want!

Wellness Wednesday

Tasty Tuesday

Here are some great snack ideas...or throw some of these in with your regular lunch to switch things up a bit!!

Motivation Monday

This is your day, your year! 

Let's make it your best one yet!!! 

Set and REACH your goals!! 

Let me know how I can help!!

Fit Friday

Topic Thursday

Many people have questioned what exactly 'clean' eating is.  Here is a very simplied explanation.  If you want more info on how you can 'clean-up' your diet, contact me!!

Wellness Wednesday

Here is a great list of positive things you can do starting today.  Read this every day.  Right now is a great time to set yourself up for a wonderful 2013!!