Fit Friday

Here is a workout sure to work those legs!!

Topic Thursday

Let's talk Tea...do you currently reap the rewards of this tasty drink?

Wellness Wednesday

Tasty Tuesday

Here is a great way to get in your Omega 3 Fatty Acids!

Panko Crusted Honey Mustard Salmon

Ingredients

• 4 (6 oz) salmon fillets
• 1 1/2 Tbsp dijon mustard
• 1 1/2 Tbsp honey
• 1 clove garlic minced
• 3/4 cup Panko bread crumbs
• 2 Tbsp chopped fresh parsley
• 1 tsp lemon zest
• 2 Tbsp olive oil
• Salt and freshly ground black pepper

Directions

• Preheat oven to 400 degrees. Spray a 13 by 9-inch baking dish with non-stick cooking spray, set aside.
• In a small bowl, whisk together mustard, honey and garlic. In a shallow dish toss together Panko bread crumbs, parsley and lemon zest. Drizzle olive oil over mixture then toss to evenly coat.
• Working with one piece of salmon at a time, brush top with honey mustard mixture season with salt and pepper (don't overdue it, you'll be seasoning both sides), then rotate and transfer to bread crumb mixture (the honey mustard should be facing down to get the bread crumb mixture to stick to salmon), then brush top of salmon with honey mustard mixture and season lightly with salt and pepper and rotate to coat with crumb mixture. Transfer to baking dish and repeat with remaining salmon fillets.
• Bake in preheated oven 13 - 15 minutes until salmon has cooked through. Serve warm with lemon wedges (from zested lemon) if desired.
• Recipe Source: inspired by Ina Garten's recipe

Motivation Monday

Love this!  Remember this!

Fit Friday

Let's work those abs!

Topic Thursday

Instead of buying pre-made, sodium filled spice blends at the store.  Make your own!  You control the quality of the ingredients and can avoid excess salt and/or msg!

Wellness Wednesday

Another 'shout out' to all my Soda drinkers!

Tasty Tuesday

BETTER-THAN-TAKEOUT CHICKEN FRIED RICE

BETTER-THAN-TAKEOUT CHICKEN FRIED RICE
Serves 3-4

3 cups rice, prepared
1/2 pound boneless, skinless chicken breasts, cooked
1 cup peas & carrots, frozen
1 white onion, chopped
2 cloves garlic, minced
2 eggs
3 tablespoons sesame oil
1/4 cup soy sauce

INSTRUCTIONS

1. Prepare rice according to package instructions to yield 3 cups cooked rice.
2. Heat sesame oil in a large skillet on medium heat.
3. Add onion, garlic, peas, and carrots. Stir fry until tender.
4. Crack eggs into pan and scramble, mixing throughout vegetables.
5. Add rice, chicken, and soy sauce to pan. Stir in soy sauce and remove from heat.

Motivation Monday

My new motto:

Fit Friday

Here is a great workout to get you sweating in no time!

Topic Thursday

If cereal is a regular at your house, make sure it's the healthiest you can get!  And always be aware of what 1 serving size is!

Wellness Wednesday

Here are some great ways to distract yourself from doing something you may regret later (like eating a whole box of cookies, etc!).

Tasty Tuesday

Who doesn't love chicken fingers?  I know my kids do!  But here is a great way to make them just a bit healthier and it's easy enough for a week night dinner!

Crispy Chicken Fingers Recipe

Makes: 4 servings

Ingredients 
12 ounces skinless, boneless chicken-breast halves
1 egg, slightly beaten
1 tablespoon honey
1 teaspoon prepared mustard
2 cups cornflakes, finely crushed
Dash of black pepper

1. Preheat oven to 450 degrees F. Cut chicken into 3-by-3/4-inch strips. In a shallow dish, combine egg, honey, and mustard. In another dish, stir together corn flake crumbs and pepper.

2. Dip chicken strips into the egg mixture; roll in crumb mixture to coat. Arrange chicken strips on an ungreased baking sheet.

3. Bake about 12 minutes, or until outsides are golden and chicken is no longer pink.

Nutrition facts per serving: 212 calories, 23g protein, 23g carbohydrate, 3g fat (1g saturated), 0g fiber

Motivation Monday

Fit Friday

Here is a great workout that you can do in as little as 7 minutes.  Repeat the cycle as many times as you want if you want to really push it!

Techy Thursday

How cool is this water bottle?

Sportline HydraCoach

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We’ve all heard the advice that we need to drink more H20. Now, there’s finally a water bottle that makes that advice harder to ignore. The HydraCoach is, to put it bluntly, the smartest bottle you’ll ever squeeze. For starters, it’ll calculate your personal hydration goals—a daily recommendation of how much water you should imbibe. Then it tracks the amount of fluid you’ve consumed and displays it on a small LED screen embedded on the front. When you’re behind on sips, it helps you pick up the pace. 

Wellness Wednesday

Here are some great tips to help you get your recommended 7-9 hours of sleep each  night!

Tasty Tuesday

Here is a great way to spice up chicken!  You could health-ify it even more if you cut back on some of the cheese.


Roasted Red Pepper, Mozzarella and Basil Stuffed Chicken





Roasted Red Pepper, Mozzarella and Basil Stuffed Chicken
Serves: 4
Prep Time: 15 minutes
Cook Time:  35 minutes
Total Time:  50 minutes

Ingredients:
4 boneless skinless chicken breasts
8 ounces fresh mozzarella, sliced into 8 slices 
1 12 oz jar of roasted red peppers sliced into 1 inch pieces (about two whole red peppers if you roast your own)
1 bunch of basil, whole leaves
1/4 cup fresh grated Parmesan
1 tablespoon Italian seasoning
Salt and pepper for seasoning 

Directions:

Preheat oven to 400 degrees.  Grease a 9x13 casserole dish.  Butterfly chicken breasts by slicing into the long side of the breast, stopping just about 1/4 of an inch from the opposite side.  Lay chicken breast in casserole dish opened up.  Sprinkle the exposed insides of the chicken breast with 1/2 of the Italian seasoning and salt and pepper.  Stack the roasted red pepper, basil, and 1 slice of the mozzarella on the bottom side of the chicken.  Fold the top flap of the chicken over, tucking in the mozzarella, basil and roasted red pepper as necessary.  Sprinkle with the remaining Italian seasoning.  Bake chicken for 30-40 minutes (until chicken is no longer pink).  Pull chicken out of oven and turn the oven to a high broil.  Top chicken with remaining mozzarella slices and sprinkle with Parmesan cheese.  Broil until cheese is browned and bubbly, about 5 minutes.

Motivation Monday

This may not be the most motivating quote out there, but I love the message of it!