Fit Friday

Love this game!  Try it!

Topic Thursday

Are you dealing with chronic pain?  Have you given Yoga a try? 

Wellness Wednesday

Tasty Tuesday

Here is a great side dish (or could be a meal in itself) that is a spin on the regular twice baked potato!

Twice Baked Sweet Potatoes {Paleo, Whole30, Dairy-Free}

Ingredients

• 4 small/med sweet potatoes
• Coconut oil or ghee to coat before baking
• Sea salt for baking
• 6 slices nitrate free bacon sugar free for Whole30
• 1 large onion or 2 small sliced thin
• 2 tbsp ghee for caramelizing onion (you can also use rendered bacon fat if preferred)
• sprinkle sea salt for onions
• 5 oz fresh spinach chopped
• 3 Tbsp full fat coconut milk or coconut cream
• 1 Tbsp nutritional yeast
• 2 tsp spicy brown mustard check label for Whole30 compliance
• 1/4 tsp garlic powder optional
• Sea salt and pepper to taste

Instructions

1. Preheat your oven to 400 degrees F and line a baking sheet with aluminum foil or parchment paper. Scrub your potatoes and coat them in coconut oil or ghee with your hands, then sprinkle sea salt all around. Poke each with a fork a few times to release steam.
2. Bake potatoes in the preheated oven for 1 hour or until soft on the inside (times will vary depending on the thickness of your potatoes)
3. While potatoes bake, caramelize the onions (see below) and cook the bacon.
4. For bacon, heat a large, heavy skillet over medium-high heat until crisp; drain on paper towels and set aside. Reserve at least 1 Tbsp bacon fat to sauté the spinach.
5. To caramelize the onions, heat a non-stick skillet or well seasoned cast iron skillet over med-low/low heat and the ghee or coconut oil. Add all the onions, stirring to coat. Sprinkle with a bit of salt and cook over low or medium low heat, stirring every 5 minutes ago to prevent burning. Once onions have been cooking for about 25-30 minutes and are deep golden brown, remove from heat and transfer to a plate or bowl.
6. For spinach, place 1 tbsp bacon fat or other cooking fat in a large skillet (or simply use the same skillet that you cooked the bacon in) and heat over medium-high heat. Add all the spinach and stir or toss with tongs so it wilts evenly. Cook for about 2 minutes or until it’s soft and wilted.
7. Once potatoes have baked and are cool enough to handle, cut each one in half lengthwise and carefully scoop out the inside using a spoon, leaving a thin layer to avoid breaking the skin.
8. Place inside of potatoes in a mixing bowl and mash, then stir in the coconut milk, nutritional yeast, mustard and garlic powder until smooth. Crumble in the cooked bacon and stir in the caramelized onions and spinach, then season with salt and pepper to taste.
9. Spoon the mixture into the potato skins to fill all, then bake (at 400 degrees) for another 15-20 minutes until toasty. Serves 8 as a side dish or 4 as a meal. Store leftovers in the refrigerator for up to 4 days - reheat in the toaster oven or oven. Enjoy!

Motivation Monday

Spring Break!!

Hope you all have an awesome Spring Break!  Daily blog posts will resume next week!!

Fit Friday

Here's a great leg-burner!  Cycle through this workout as many times as you can!

Topic Thursday

With this not-so-ideal weather we've been having, anything that will help improve our mood is much needed!  Check out these healthy foods and how they can improve your mood!

Wellness Wednesday

Tasty Tuesday

St. Patrick's Day is the perfect excuse for getting in some healthy 'green'...check this recipe out and add some green to your day!

5-Minute Avocado Ranch Dip with Greek Yogurt

Ingredients

• 2/3 cup mashed avocado (from about 1 - 1 1/2 avocados – see note)
• 1/2 cup nonfat plain Greek yogurt
• 3 tablespoons nonfat milk
• 2 teaspoons dried parsley
• 1 1/4 teaspoons white vinegar
• 3/4 teaspoon onion powder
• 1/2 - 3/4 teaspoon kosher salt (see note)
• 1/2 teaspoon dried dill
• 1/4 teaspoon garlic powder
• optional snipped fresh chives for garnish

Directions

Place all ingredients (except optional chive garnish) in a food processor and process until thoroughly combined, scraping down the sides as needed. Taste and adjust salt if desired (see note).

Serve immediately, alongside vegetables or whole-grain tortilla chips. 

Recipe Notes

Avocado: There's actually no need to mash the avocado before processing, except that it will help you make sure you get exactly the right amount. Avocados vary in size, which could affect the ratio of the other ingredients you'd need in order to get the right flavor profile. 

Salt: I typically adjust the amount of salt slightly, depending on whether I'm serving this Ranch Dip with vegetables, or with salty tortilla chips. If serving with veggies, you may like to add slightly more salt, to help the flavors pop, but since tortilla chips are salty already, you probably can get by with less salt in the dip in that case. I recommend starting with 1/2 teaspoon of salt, and tasting the dip along with your choice of dipper – then adding a little additional salt if needed.

Motivation Monday

Fit Friday

Here is a great way to start your day!!

Topic Thursday

Take a break for yourself...you need it and your body will thank you!

Wellness Wednesday

Tasty Tuesday

Healthy Chicken Carnitas Burrito Bowl

iNGREDIENTS

• 1/4 cup Mexican slow cooker chicken carnitas, or any leftover shredded chicken
• 1/4 cup black beans, cooked
• 1/4 cup whole kernel corn, cooked
• 1/4 cup plum tomatoes, diced
• 1/2 avocado, thinly sliced
• 1/4 cup white rice, cooked
• 1/2 cup romaine lettuce, chopped

INSTRUCTIONS

• To make the Mexican slow cooker chicken carnitas, follow the recipe below. If you don't have the time, you can use any leftover chicken that you have in the fridge or even a prepared rotisserie chicken from your grocery store.
• In a large salad bowl, place each ingredient together side-by-side. 
• Top with freshly squeezed lime juice, cilantro and sour cream/Greek yogurt, if desired

FOR THE CHICKEN CARNITAS

• 2.5 lbs boneless, skinless chicken breasts or thighs
• 1.5 tsp cumin powder
• 1 tbsp minced garlic
• 1/2 tsp salt
• 1 tbsp chili powder
• 1 tbsp brown sugar
• 3 tbsp freshly squeezed lime juice (about 1.5 limes)
• 1/4 cup chopped cilantro

Motivation Monday

I know that I am guilty of trying to do too much or thinking that multi-tasking is always helpful.  Oftentimes I feel like a jack of all traits and a master of none.  So I remind myself to take a step back and focus on what is truly important!

Fit Friday