Tourney Thursday

Let's not mention that Hawkeye loss...or the Panthers heart-breaker...wishing ISU luck in the Sweet 16!!

Wellness Wednesday

So many health issues start in our digestive system.  Here are some great tips on how to get your digestive system in tip-top shape!

Tasty Tuesday

Here is a delicious meal that can be ready in a snap!

One Pan Roasted Lemon Pepper Salmon and Garlic Parmesan Asparagus

Ingredients

• 1 1/2 lbs salmon, skin on*
• 2 1/2 Tbsp olive oil, divided
• 1 tsp lemon zest
• 1 Tbsp fresh lemon juice
• 4 cloves garlic, minced, divided
• 1 tsp dijon mustard
• 3/4 tsp onion powder
• 1/2 tsp each salt and fresh cracked black pepper, plus more for asparagus
• 1/2 lemon, thinly sliced (optional)
• 1 1/2 - 2 lbs asparagus (medium or thin spears), tough ends trimmed
• 1/2 cup finely shredded Parmesan

Directions

• Preheat oven to 400 degrees. Line a rimmed 17 by 12-inch baking dish with parchment paper. Place salmon in center of pan (or see note below). In a mixing bowl whisk together 1 1/2 Tbsp olive oil, the lemon zest, lemon juice, 2 cloves garlic, dijon, onion powder. Brush evenly over top of salmon then sprinkle with 1/2 tsp salt and pepper (add more pepper to taste if desired). Top with lemon slices.
• Toss asparagus with remaining 1 Tbsp olive oil, remaining 2 cloves garlic and season with salt, then place around salmon. Bake in preheated oven 10 minutes. Remove from oven, toss asparagus then sprinkle asparagus with parmesan. Return to oven and bake until salmon has cooked through, about 5 - 10 minutes longer. Cut salmon into portions. Serve warm.
• *If fillet is wide, you can cut into 2 - 4 portions and place them near upper portion of the baking dish, then place asparagus on lower portion of baking dish.
• Recipe source: Cooking Classy

Motivation Monday

I love these 7 rules!  They apply to all of us and always remember to smile!

Fit Friday

Here is a great no-equipment needed workout that will work all of your muscles!

Topic Thursday

Try this short yoga sequence at the end of your day to help you relax.

Wellness Wednesday

Here are just 10, of many, great reasons to take a few minutes and go for a walk after dinner!  Include the whole family.  With spring, hopefully, around the corner, the weather will be ideal for stroll outside!

Tasty Tuesday

Here is a super easy dinner to throw together and clean up is a breeze!!!!

Grilled Barbecue Chicken and Vegetables in Foil

Ingredients

• 8 aluminum foil sheets large enough to wrap around one chicken breast
• 4 (4-ounces each) boneless, skinless chicken breasts
• ½-cup barbecue sauce (use your favorite)
• 1 zucchini, sliced into thin rounds
• 1 red, green or yellow bell pepper, cut into thin strips
• 8 asparagus spears
• salt and fresh ground pepper, to taste
• extra virgin olive oil

Instructions

1. Preheat the grill to medium-high heat.
2. For each foil pack, prepare two sheets of aluminum foil; place the sheets one on top of the other for durability.
3. Place one chicken breast on each stacked pair of foil sheets; season with salt and fresh ground pepper.
4. Brush each chicken breast with 1 to 2 tablespoons barbecue sauce.
5. Divide equally and arrange vegetables around each chicken breast; season with salt and pepper.
6. Drizzle chicken and vegetables with little olive oil.
7. Fold the sides of the foil over the chicken, covering completely; seal the packets closed.
8. Transfer foil packets to the preheated grill rack and cook for 20 to 25 minutes, or until done, turning once.
9. Chicken is done when thermometer reads 165 F.
10. Allow the chicken to rest for a few minutes.
11. Serve.

IF COOKING IN THE OVEN

1. Preheat oven to 400F.
2. Prepare chicken as directed above.
3. Seal the packets closed and transfer to a baking sheet.
4. Bake in the oven for 25 minutes, or until done.
5. Remove from oven and let stand few minutes.
6. Serve.

Source:  Here

Motivation

Did you wake up determined???

Fit Friday

Here's a Lucky #7 Workout for you!  Guaranteed to make you sweat!

Happy St. Patrick's Day!

Wellness Wednesday

We all know exercise is good for us but do you know just how it affects our brains?

Tasty Tuesday

Here is one of my favorite ways to eat broccoli!  So good!

sesame garlic broccoli

ingredients

• 2 teaspoons sesame seeds
• 20 oz. broccoli
• 2 cloves fresh garlic, chopped fine
• 3 teaspoons sesame oil
• 1 Tablespoon chili sauce (or your favorite hot sauce)
• 3 teaspoons light soy sauce

• directions

  step 1Preheat oven to 350 degrees F.

  step 2Spread the sesame seeds in a single layer on a cookie sheet. Bake in the oven for 12 minutes until fragrant and golden brown. When done, remove from hot pan to stop cooking.

  step 3Using a vegetable peeler, peel the stalks of broccoli.

  step 4Quarter the broccoli stalks lengthwise.

  step 5In a serving bowl mix the chopped garlic, sesame oil, chili sauce, and soy sauce.

  step 6Steam the broccoli in a vegetable steamer over water until it reaches desired tenderness. (If you like broccoli a little crunchy, steam for about 2 minutes.)

  step 7Remove broccoli and place in serving bowl. Drizzle the sauce over it and mix thoroughly.

  step 8Sprinkle with toasted sesame seeds.

Motivation Monday

What are you going to create?

Fit Friday

An awesome ab workout that is not just for the ladies reading this blog!  Find yourself a tiny bit of space and give that core some TLC!  This can be an extension of the workout you already have planned or can be done on its own.  If you want give this a go over the weekend too!

Topic Thursday

Have you ever went to cook a meal or a recipe and just wanted to make half of it?  I find myself doing that from time to time and always have to convert the ingredients and it can take up a bunch of my time.  Here is a simple conversion sheet that has done all of the hard work for you!

Wear it Wednesday

Looking for some new workout gear?  This racer back can also be purchased in a hoodie, a t-shirt, and even a onesie for a baby!  It also comes in many different colors to fit your style.  Why not have some fun clothes to exercise in?

http://www.lookhuman.com/design/37843-i-don-t-know-what-i-m-training-for

Tasty Tuesday

Ingredients:

• 1 lb extra-lean ground beef (can also use turkey or chicken)
• 1 cup onion, diced
• 14.5 oz can diced tomatoes with roasted garlic and onion
• 2 cups green peppers and/or red peppers chopped
• 15 oz can tomato sauce
• 3 cups beef broth (can substitute chicken or vegetable broth as well... try and use no salt added broth)
• 1/2 tsp. dried basil
• 1/2 tsp. dried oregano
• 1 cup cooked rice (preferably brown rice)

Directions:

1. Brown your beef with your onion in a skillet over medium heat.
2. Drain your beef and onions and place in your slow cooker.
3. Add your tomatoes and the rest of the ingredients.
4. Cover and cook on low for 6-8 hours.

http://www.recipesthatcrock.com/slow-cooker-stuffed-pepper-soup/#_a5y_p=3877089

Motivation Monday

We underestimate how much laughing and smiling can help brighten up our days and make us feel better.  So why not laugh and smile today?!

Fit Friday

Just because it says she's got legs doesn't mean this isn't a great workout for the guys out there too.  This workout can be performed anywhere you please... just change the bench step up to a chair or couch or any other sturdy platform you have close by!

Topic Thursday

As the weather gets warmer more and more of us will begin to run outdoors again.  Whether you are inside or outside the following 8 yoga poses are great ways to stretch afterwards.

Wellness Wednesday

We are still in the season where sickness is floating around all of us.  And if you are like me you just don't want to give up a workout even if you aren't feeling 100% the best.  Here is a little guide that can help you decide whether it's okay to sweat it out or if you need some time to rest and recover!

Tasty Tuesday

Sometimes in your life you just need a sweet treat to satisfy those cravings.  Why not make a treat that is slightly healthier for you then just some packaged treat off of the grocery store shelves.  These brownies are filled with the heart healthy fat avocado and once it is well combined in the batter your kids will never know you put something green in their brownies!  So if you are feeling a little on the wild side why not give these Avocado Brownies a try!

Ingredients:

• 1 large avocado
• 1/2 cup unsweetened applesauce
• 1/2 cup maple syrup
• 1 tsp vanilla extract
• 3 large eggs
• 1/2 cup coconut flour
• 1/2 cup unsweetened cocoa powder
• 1/4 tsp. sea salt
• 1 tsp. baking soda

Directions:

1. Preheat oven to 350 degrees F.
2. In a blender or food processor combine avocado, applesauce, maple syrup and vanilla.
3. Add these ingredients to a large bowl and whisk in eggs.
4. Add in coconut flour, cocoa powder, sea salt, and baking soda and stir until well-combined.
5. Grease an 8 x 8 inch baking dish with coconut oil and add batter.
6. Place in oven to bake for 25 minutes (slightly less for fudgier brownies or slightly longer for more cake-like brownies).
7. Allow to cool for 20 minutes before cutting into 16 brownies.
8. Keep them on the counter in an airtight container at room-temperature for up to 2 days or for a longer shelf-life store in the fridge or freezer.

http://www.thehealthymaven.com/2015/08/healthy-avocado-brownies.html