Topic Thursday

More Sun Safety info today! 

Wellness Wednesday

With the increased sun, make sure you know your SPF!

Tasty Tuesday

With the hot hot weather we've been having...salads are a go-to for me!  Light, full of nutrients and satisfying--try this one out!

Ingredients

Dressing / Marinade:

• 1/3 cup honey
• 3 tablespoons whole grain mustard
• 2 tablespoons smooth and mild Dijon mustard
• 2 tablespoons olive oil
• 1-2 tablespoons Apple cider vinegar (or white vinegar), (OPTIONAL -- to cut through the sweetness)
• 1 teaspoon minced garlic
• Salt to season
• 4 skinless and boneless chicken thighs or chicken breasts

For Salad:

• 1/4 cup diced bacon , trimmed of rind and fat
• 4 cups Romaine lettuce leaves , washed
• 1 cup sliced grape or cherry tomatoes
• 1 large avocado , pitted and sliced
• 1/4 cup corn kernels
• 1/4 of a red onion , sliced

Instructions

1. Whisk marinade / dressing ingredients together to combine. Pour half the marinade into a shallow dish to marinade the chicken fillets for two hours if time allows. Refrigerate the reserved untouched marinade to use as a dressing.
2. Heat a nonstick pan (or grill pan or skillet) over medium heat with about a teaspoon of oil and sear / grill chicken fillets on each side until golden, crispy and cooked through. (Grill in batches to prevent excess water being released.) Once chicken is cooked, set aside and allow to rest.
3. Wipe pan over with paper towel; drizzle with another teaspoon of oil and fry the bacon until crispy.
4. Slice chicken into strips and prepare salad with leaves, tomatoes, avocado slices, corn, onion strips and chicken.
5. Whisk 2 tablespoons of water into the remaining untouched marinade / dressing and drizzle over the salad. Sprinkle the bacon over the top and season with a little extra salt and cracked pepper (optional).

Memorial Monday

Fit Friday

Start the long weekend off right with this no-equipment-needed core workout!

Topic Thursday

How many of these Super Seeds have you added to your diet?

Wellness Wednesday

Often times when we think of wellness, we only think of physical activity or eating well.  There are so many more facets to your wellness and you need to make sure you cover every one of them!

Tasty Tuesday

Here is a super easy and delicious recipe you can make ahead!  Meal Prep for the win!

Quick and Easy Chicken Burritos

If you do not have cooked chicken on hand, grill or sear 2 chicken breasts for 10 minutes then slice into thin strips.

Ingredients

• 2 cups cooked shredded chicken
• 1/2 cup Mexican cheese blend or mozzarella
• 1 avocado diced
• 2 tablespoons cilantro chopped
• 4 large tortillas
• 1 tablespoon oil

Instructions

1. Mix the shredded chicken, cheese, cilantro, and the diced avocados.
2. Lay a tortilla flat on a plate and add 1/4 of the mixture, form a roll. repeat the process for all four tortillas.
3. pour 1 tablespoon oil into a heated pan or griddle. Place all four tortillas on the pan and cook for 2 minutes on medium- high heat. Flip on the other side and cook for another minutes or until the the burritos are golden in color. Serve warm.
4. Burritos can be frozen cooked or uncooked for up to 3 months.

Motivation Monday

Fit Friday

7 is the lucky number for this week's workout!  Give it a try!

Topic Thursday

Check those labels---not only on our foods but on your beauty products!

Wellness Wednesday

If you are reading this sitting down--STAND UP!!!  Sitting is the new Smoking--just as bad for us!  So get up and get moving!

Tasty Tuesday

One of my favorite Spring or Summer side dishes--or appetizer!  So easy and SO yummy!

SUMMER CORN, AVOCADO & BLACK BEAN SALAD

Serves a crowd    

Ingredients 

• Veggies:
• 1 3/4 cup thawed frozen or fresh sweet corn
• 40 cherry tomatoes, halved
• 1 15 oz. can of black beans, rinsed and drained
• 2 avocados, diced
• 1 red onion, finely diced
• 1/4 cup cilantro, chopped (use the stems too!)
• Dressing:
• 2 Tbsp. olive oil
• 1 lemon, juiced (or 2 limes)
• 1-2 tsp. cumin
• 1/2 tsp. kosher salt
• 1/2 tsp. ground black pepper

Instructions

Prep all the veggie ingredients and add them to a large serving bowl. Toss well to combine. 

In a small bowl or measuring cup, whisk together the dressing ingredients and pour over the veggies. Toss gently to coat evenly and let rest about 10 minutes. 

Store in the fridge and serve alone, with chips, or in a pita!

Motivation Monday

Let's make this Monday a positive day!

Fit Friday

How many of these stretches are in your arsenal?  Stretching is SO important and is often over-looked!

Topic Thursday

The Power of the Pistachio!  I love these healthy nuts!  Have you tied them lately??

Wellness Wednesday

Have you tried this stretch before? 

Tasty Tuesday

It's that time...time to break out that grill and make up something yummy!!





Grilled Malibu Chicken

Ingredients:

6 boneless/skinless chicken breasts
2 Tablespoons BBQ seasoning (I used Montreal Steak Seasoning)
12 slices deli ham (thin)
6 slices canned pineapple
6 slices Swiss cheese
1/2 cup pineapple juice (from the can)
4 Tablespoons grassfed butter or ghee
1 Tablespoon plain yellow mustard
1 Tablespoon honey
2 teaspoons coconut aminos
1 teaspoon chili powder

Directions:

The original recipe suggested pounding the thicker parts of the breasts to make them more uniform in thickness, but I simply sliced through them horizontally to form two thin breasts out of each one. They cook faster this way, the meat goes farther, and it’s more flavorful when you’re using sauces or marinades.

Season both sides of each breast with the BBQ seasoning, cover and refrigerate at least an hour.

Combine the butter, pineapple juice, mustard, honey, coconut aminos, and chili powder in a medium mixing bowl and whisk until smooth, then set aside.

Prepare your grill for two-zone cooking (direct and indirect) at medium-high heat (about 400º). Or if that last sentence makes you panic, turn on your grill-pan to medium-high heat.

Quickly grill one side of each breast and each pineapple ring over direct heat until they are seared and have nice grill marks, about two minutes. Flip each breast and ring, brush with the sauce, and cook another two minutes.

Move the chicken to the indirect part of the grill (or a not-so-hot part of your pan) and brush the top of each with the sauce. Top each breast with two slices of ham and drizzle the ham with the sauce. Put a slice of cheese then a pineapple ring on each breast and drizzle yet again with the sauce. Continue cooking with the grill lid down (or in my case, a piece of aluminum foil. . . grill masters are rolling their eyes, I’m sure) until the internal temperature reaches 160º, about 10 minutes.

Serve with . . . another drizzle of sauce.

Motivation Monday

Always be kind, and always remember...

Fit Friday

Here is a great way to start your day!

Topic Thursday

Here are some great tips on how to reduce your stress!!