Fit Friday

Here is a great workout focused on our mid-section!  Push yourself and see if you can do more than 5 rounds! :)

Topic Thursday

Here is a great guide for exercises that target each muscle group.  Remember, there is no such thing as spot reduction, so make sure you work every muscle group in your body for the best results!

Wellness Wednesday

Whether you like yours a-la ants on a log or dipped in hummus...celery is a great veggie to add to your daily veggie intake.  Here are some awesome benefits of this crunchy wonder!

Tasty Tuesday

Here is a great way to 'hide' a healthy veggie like zucchini in a delicious chocolate treat!  These brownies are Yumm-o!  And my kids don't know they are eating veggies!!!  We all need a little chocolate here and there so why not feel good about the treats we're eating?

Chocolate Zucchini Brownies (100% whole grain, dairy-free)

Ingredients

• 2 large eggs
• 1 tablespoon vanilla extract
• 3/4 cup coconut sugar or unrefined sugar or granulated sugar
• 1/4 cup (60 ml) unsweetened applesauce
• 1 cup (125 grams) whole wheat flour or whole spelt flour or all-purpose flour
• 1/2 cup (45 grams) Dutch-process cocoa powder (regular cocoa powder would also work - I just prefer the darker taste of Dutch-process)
• 1 1/2 teaspoons baking soda
• 1/4 teaspoon salt
• 2 cups peeled and grated zucchini (try to get as much moisture out as possible)
• 1 cup semi-sweet chocolate chips + 1/2 cup mini chocolate chips to sprinkle on top (for dairy-free, use Enjoy Life Chocolate Chips)

Directions

1. Preheat the oven to 350 degrees F (176 degrees C) and line an 8"x 8" pan with parchment paper or spray with baking spray.
2. In a large bowl, mix together the eggs, vanilla, coconut sugar, and apple sauce and let this sit for 5 minutes to let the coconut sugar dissolve.
3. In a separate medium bowl, mix together the flour, cocoa powder (sifted if lumpy!), baking soda and salt. Make sure there are no clumps before going on to the next step.
4. Add the dry mix to the wet, gently stir until combined. Be sure not to over mix!
5. Then fold in the zucchini and 1 cup chocolate chips.
6. Pour the batter into the pan and even the surface with a spatula.
7. Sprinkle 1/2 cup mini chocolate chips on top.
8. Bake for 30 - 35 minutes (14 minutes for the half batch) or until a toothpick inserted in the middle doesn't come out gooey. It might still be sticky - just not have raw batter on it.
9. Store in an airtight container for up to 2 days at room temperature or up to one week in the refrigerator. I recommend storing them in the refrigerator right from the beginning due to their high moisture content.

Motivation Monday

This Motivation Monday quote is spot on.  If something is important to us, we make it happen.  So they key is making our health and happiness important to us.  We are worth it and deserve it!  Find a way to make it happen!

Fit Friday

Here is a great workout you can do ANYWHERE!!  See how fast you can get through this one!

Topic Thursday

Today's Topic: Breakfast!  Here are a few swaps you can make to health-ify the most important meal of the day!

Wellness Wednesday

Cinnamon is not only tasty but there are so many ways we can benefit from this yummy spice!  Check it out!

Tasty Tuesday

It's that time of year---salad time!  Here is a great revamp of one of my favorites---a chicken caesar salad.  Enjoy!

SKINNY CHICKEN AND AVOCADO CAESAR SALAD

INGREDIENTS

Salad:

• ½ ciabatta loaf (120g | 4oz), sliced
• 2 whole Chicken Breast fillets (about 500g | 1lbs), skinless and boneless, halved horizontally to make 4 fillets
• 1 tablespoon garlic powder
• 2 tablespoons dried parsley flakes
• Pinch of salt
• 2 eggs, boiled to your liking (soft of hard boiled), sliced
• 2 baby cos lettuce, washed and dried
• 1 Avocado, sliced
• ½ cup shaved parmesan cheese

Dressing:

• ⅔ cup greek yogurt
• 1 tablespoon olive oil
• 2 garlic cloves, crushed
• 2 anchovy fillets, finely chopped (or sub with 2 tablespoons black pitted olives, chopped finely and 1 teaspoon fish sauce)
• Juice of ½ a lemon
• 3 tablespoons freshly grated parmesan cheese
• Salt and pepper for seasoning

INSTRUCTIONS

1. Preheat the oven to grill/broil settings on medium - high heat. Place the bread slices onto an oven tray; drizzle with olive oil and bake in the oven (on middle shelf) until crispy. While bread is grilling, prepare chicken:
2. Rub the chicken breast with the garlic powder, parsley flakes and salt. Heat a non stick grilling pan/skillet with a drizzle of olive oil and sautee chicken until golden on both sides. Remove the chicken and set aside onto a warm plate.  boil your eggs to your liking (and don't forget to check your bread in the oven)! 

To make the Caesar Yogurt Dressing:

1. Combine yogurt, oil, garlic, anchovies, lemon juice and parmesan. Whisk until well combined; add salt and pepper to your tastes, and whisk again. Taste test.

Assemble Salad:

1. Combine lettuce with the chicken and eggs (halved); avocado slices; shaved parmesan cheese; and bread pieces (halved). Pour over the dressing; mix well to combine, and serve!

Motivation Monday

How we talk to ourselves is so important.  Are you nice to yourself?  Stop and truly think about that...we are our own worst critic but today show yourself some love!  You are awesome!!!

Fit Friday

Here is a great do-anywhere workout to add to your routine!  Enjoy!

Topic Thursday

Have your dark chocolate and eat it too! :-)  Did you know that dark chocolate is considered a super food?  Here are some of the many benefits of this yummy treat!  Of course, moderation is key!

Wellness Wednesday

Not that I need a list of reasons to get a massage--as I think they are amazing--there are some true benefits for this service.  Check these out!

Tasty Tuesday

Here is a family favorite smoothie recipe in our house!  My boys love it (tastes like an orange julius).

Easy Breezy Tropical Orange Smoothie



Ingredients

1. I large Orange, peeled (or use 1/4 cup orange juice)
2. I Banana, peeled
3. 1/2 cup Frozen Pineapple
4. 1/2 cup Almond Milk

Instructions

1. Combine all ingredients into your blender. The frozen pineapple (or whatever frozen ingredient you go with) should be the last one added.
2. Blend on high until completely smooth, about one minute.
3. Pour into a glass and enjoy.

This smoothie is adaptable too. You could swap the frozen pineapple for fresh and go with a frozen banana instead. Then again, you could opt to use fresh everything and toss in a scoop of ice.  Frozen mango is another yummy addition! Don’t like almond milk? Orange juice makes a mighty fine substitute. I’ve had it both ways and while the almond milk sure does make it extra creamy and delicious, the OJ is equally as successful. That’s the beauty of smoothies. They’re easy.

Motivation Monday

We can get so preoccupied with various things such as social media, etc.  Make sure you are really present in your day to day interactions with people.

Fit Friday

Here is a great workout you can do anywhere...no joke! :-)

Topic Thursday

Laughter is good medicine!  Have you laughed yet today?

Wellness Wednesday

We all know how important dental health is but do you know what to avoid when brushing your teeth?