Fit Friday

Topic Thursday

Ch-Ch-Ch-Chia!

If the word "chia" creates mental image of a clay creature sprouting hair, you are not mistaken. I am talking about the same kinds of seeds, because aside from making the fuzz on countless Chia Pets, these seeds are also an excellent source of omega-3s! Who knew?

For women, the RDI of omega-3s is 1.1 grams (1,100 mg) a day, so if you're looking for a new source that's vegan, gluten free, and easy to consume, you'll want to pick up some chia seeds.

One ounce of chia seeds (about two tablespoons) contains 137 calories, 1 gram of saturated fat, 11 grams of fiber, 4 grams of protein, 177 milligrams of calcium, and 4.9 grams of omega-3 fatty acids. They have a very mild flavor and don't need to be ground before consuming, so you can sprinkle half a tablespoon on your cereal or salad to ensure you reach your RDI of omega-3s each day. Or sprinkle them on yogurt, etc.  I LOVE them in overnight oats--see the Recipe link on the side of the blog--I have my favorite peanut butter oatmeal cookie dough over night oats recipe located there!!

Aside from offering omegas, when chia seeds come in contact with water, they bulk up just like flax seeds do. So when you eat them, they make you feel full. This means not only will they prevent you from overeating, but they'll also improve your digestion. A 16-ounce bag costs $12, which is not too bad at all.

Wellness Wednesday

Tasty Tuesday

Here is a great receipe for a healthy, yummy Taco Salad! 

Here is a link to a great blog/recipe compilation from 100 Days of Real Food.  I use a LOT of her recipes--NO processed foods on this site!  Check it out!

http://www.100daysofrealfood.com/real-food-resources/recipe-index/

Taco Salad

 

 

Ingredients

• 1 head lettuce* (any variety), washed and chopped
• 2 tablespoons olive oil or butter*
• ½ cup onion*, diced
• ½ lb ground beef*, preferably locally raised grass-fed beef
• ½ cup either kidney, pinto, or black beans*
• ¾ teaspoon chili powder
• ½ teaspoon cumin + extra for tortillas
• ¼ teaspoon oregano
• Salt and pepper, to taste
• 4 whole-grain corn tortillas
• 1 cup grated cheese* + extra for tortillas (I used Monterey Jack)
• 2 tomatoes*, diced (or pico de gallo, which is diced tomatoes mixed with onion, cilantro, chili peppers, and lime)
• ½ cup sour cream*
• 1 bunch cilantro*
• 1 lime*
  
  *Organic ingredients recommended

Instructions

1. Turn the broiler in your oven on high.
2. Melt the butter/oil in a medium-sized sauté pan over medium heat on the stove. Add the onions and cook for several minutes until they start to soften.
3. Add the beef and beans to the pan. Break it up with a spatula while the beef browns. Season the meat mixture with the chili powder, cumin, oregano, salt, and pepper.
4. Place tortillas on a large, ungreased baking sheet and sprinkle them with cheese. Put a few dashes of cumin on top of the cheese. Put them under the broiler for 2 – 3 minutes or until lightly brown.
5. While the beef and tortillas are cooking, spread the lettuce out over a large serving platter then top it with rows of tomatoes, cheese, and sour cream.
6. Add the cooked ground beef mixture in a row on the serving platter. When the tortillas are done and have cooled slightly, slice them (kitchen scissors or a pizza cutter work great for this) and add them to the platter as well.
7. Sprinkle entire dish with fresh cilantro leaves and some fresh-squeezed lime juice. Serve immediately and enjoy

Motivation Monday

Fit Friday

Topic Thursday

Wellness Wednesday

Tasty Tuesday

Motivation Monday

Every day that you eat healthier, move your body, think positively and take time for yourself, you're one step closer to your goals!

Fit Friday

Are you ready for a serious challenge??  Like 1000 repetitions??  This crazy workout is sure to challenge anyone and everyone...build up to doing all of it, start small and before you know it, you'll say you did it!

Topic Thursday

Wellness Wednesday

Learn more about the power of Meditation...

Tasty Tuesday

Here is a great make-ahead breakfast recipe for you Peanut Butter Lovers (and who isn't??)...



Ingredients

• 3/4 cup old fashioned oats
• 1/2 cup milk of your choice (I used unsweetened vanilla almond milk) + another splash in the morning
• 1 1/2 tablespoons peanut butter
• 2 teaspoons brown sugar (Honey or stevia will also work)
• 1 teaspoon chia seeds (Do not omit or the oats will not thicken)
• Optional toppings: Honey roasted peanuts, fresh berries, shredded coconut, chocolate chips, etc.

Directions

1. Stir all ingredients together in a bowl
2. Allow the bowl to sit overnight in the refrigerator
3. In the morning, add a splash of milk and stir everything together again
4. Top with honey roasted peanuts, additional peanut butter, fresh berries, etc.

The great thing about this recipe is that it’s so easy to customize and make your own. If you love the taste of natural peanut butter and don’t feel like you need any sweetener, you can easily omit the brown sugar.

Motivation Monday

If you're never challenged in your goals, you're only going to be treading water...to get out of that rut, push yourself!

Fit Friday

Topic Thursday

Wellness Wednesday

Tasty Tuesday

 

4 large green bell peppers
1 cup of cooked brown rice
1 lb 93% lean ground turkey
2 garlic cloves
1/2 cup chopped onion
1 can diced tomatoes (with italian seasoning is better)
tomato sauce - enough to cover the bottom of a casserole dish2 tbsp canola oil

salt and pepper to taste
 Directions

Preheat oven to 400 degrees F.
Cut bell peppers in half lengthwise; discard seeds and membranes. Place in a casserole dish - the bottom of the dish should be covered with a thin layer of tomato sauce.
In a pan, add canola oil and sautee the onions until translucent (5-7 minutes). Add minced garlic and cook for 2 minutes. Then add the ground turkey and brown.

In a large bowl, combine the cooked ground turkey, brown rice, and diced tomatoes. Add salt and pepper to taste. Scoop mixture into each bell pepper half.

Bake, covered, for 30 minutes. If desired, uncover, sprinkle mozzarella cheese on top, and bake an additional 5 minutes.

Number of Servings: 4

Motivation Monday

A reminder to not be so hard on yourself!

Fit Friday

With today being the first day of March, it's not too early to be thinking of beach weather, right??  Enjoy this Booty workout!