Wellness Wednesday

We all know we're supposed to eat fruit because it's 'healthy' but do we really know what these 'healthy' foods do for us?  Look below to see what each fruit can do for you!

Tasty Tuesday

When the weather starts getting colder, it's the perfect time to put together some great soup recipes.  Here are 3 lighter versions of some tasty soups!  Give these recipes a try!

Creamy Chicken Veggie Wild Rice Soup

Ingredients

7-8 cups water
4 chicken thighs
3 chicken breasts
3 large potatos
4 large carrots
4 large celery stalks
1 can Money's Mushrooms No Salt Added (10 fl oz)
Poultry seasoning, 2 tbsp
3 tsp chicken bouillon granules
1 pkg of Uncle Ben's Rice Sidedish-Long Grain & Wild Rice with Mushrooms
1 can of Carnation Evaporated Milk

Directions

Boil chicken in water for 2 - 3 hours. Remove chicken and pull meat off and add back into water. Throw away skin and bones.

Cut veggies into small chunks and add to water. Add poultry seasoning, chicken bouillon, mushrooms, canned milk and rice to water. Let simmer until veggies are ready to eat.

Spicy Taco Soup
Ingredients
1 large onion, chopped
1 tbs extra light olive oil
1 1/2 lbs lean ground beef
1 cup frozen corn
1 small can black olives sliced
2 cans rotel tomatoes with green chilies
1 can pinto beans
2 packs taco seasoning
2 1/2 cups of water
1 pack dry ranch dressing(optional)
Directions

Place olive oil and onions in large pot and cook on medium until onions are tender. Place ground beef in and cook until it is browned thoroughly. Strain meat mixture after cooking to remove grease (to remove extra fat from it, run under hot water). Place meat mixture back in pot and add corn, olives tomatoes, water, taco seasoning (do not drain the beans). Let simmer for 25 minutes.
You can garnish with a little grated cheese or fat free sour cream. For Extra Flavor add a dry pack of ranch dressing.

Number of Servings: 12

Broccoli and cheese soup

Ingredients

cooking spray
1 cup chopped onion
2 garlic cloves, minced
3 cups fat free, less sodium chicken broth
1 (16oz.) package brocolli florets21/2 cups skim milk 1/3 cup all purpose flour1/4 tsp. black pepper 8oz. velvetta light

Directions

Heat a large nonstick saucepan coated with cooking spray over medium high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium high heat. Reduce heat to medium; cook 10 minutes. Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to the broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts. Place 1/3 of the soup in a blender or food processor, and process until smooth. Return purred soup mixture to pan. Makes 12 1/2 cup servings.

Number of Servings: 12

Motivation Monday

Today is the day for you to set a goal...it doesn't have to be a health-related goal, set any goal you want.  As long as it's important to you, that is all that matters.  We set goals because goals are usually things we need to work or strive for...in other words, we're not already doing the necessary tasks to make it happen.  So now you just need to TRY to reach that goal.  You hold the power--decide it's important and do what it takes.  As long as you know you're trying, there is no failure.

Fit Friday

Here's a fun challenge for you...try one of Jillian Michael's Abs moves!
See how many you can do on each side!  We all need a challenge from time to time!

Topic Thursday

Let's talk Metabolism today!  Here's a little 101 on the infamous 'M' word!

Wellness Wednesday

Today's Wellness Wednesday focuses on sleep.  Here are some tips to help you wake up refreshed!

Do you constantly wake up feeling like you could sleep for another three hours? Not everyone's a morning person, but when you wake up so tired you have a pounding headache, pour orange juice into your cereal, or practically fall asleep while checking the morning news, something's not right. Keep reading to find out what might be preventing you from waking up energized.

It's Cave-Like in Your Room, Even After the Sun Rises

Blocking out streetlights to make your room pitch black can help you fall asleep and stay asleep, but if daylight isn't able to creep in at morning, your body's circadian rhythm won't know that it's time to wake up. Use blinds or curtains that block out nighttime lights, but still allow daylight to shine through.

You Stay Up Way Too Late

Whether you're putting in overtime at work or sucked into watching a movie marathon, staying up late means you're not getting enough hours of shut-eye. Most people need around seven, give or take, so if you're not getting that, you'll wake up exhausted and cranky. Sleep deprivation can lead to eating more and can also weaken your immune system — hello cold! Set a bedtime and stick to it, and if you have to stay up late, try to sleep in a little in the morning.

You Went to Bed Stressed or Worried

It's hard not to be nervous about an early meeting with your boss, or stressed about pricey car repairs, but thinking about stressful situations will keep you from getting a solid night of sleep. If something's bothering you, figure out a way to settle your mind, whether it's jotting down thoughts in a journal, talking to your BFF, or doing some light stretching.

You Hit the Snooze Button Eight Times

If you're one of those people who purposely sets their alarm early, so you can hit the snooze button and feel like you're getting more shut-eye, you're actually getting less. That extra snooze time is constantly being interrupted by the startling sound of your alarm, and the sleep you're getting in between beeps isn't quality sleep. Do yourself a favor and set your alarm later to sleep longer.

Too Much Booze or Caffeine Before Bed

A glass of wine has many health benefits, such as reduced risk of heart attack and stroke, as well as increased bone strength. But if you drink that glass of vino too close to bedtime — or your one glass is really two or three — it'll prevent you from having a restful night of sleep (even if you pass out fast). But if it's a cup of coffee you drank, stimulating caffeine can make it almost impossible to fall asleep.
Whether you're tossing and turning from alcohol or getting less sleep because of caffeine, you're sure to wake up weary. Limit the wine and coffee before bed to ensure you get your Zs.

Tasty Tuesday

 Today's Tasty Tuesday is all about easy dessert substitutions that you can make to be able to still enjoy a dessert but not feel the guilt.

All 3 of these recipes only call for 2 ingredients...how Awesome (and easy) is that???

What You’ll Need:

• 1 box of Angel Food Cake Mix
• 1 can of berry pie filling {blackberry, blueberry, etc.} ~ approx. 22 oz.

What You’ll Do:

Mix powder cake mix and pie filling together…
{don’t add any other ingredients}

Place in 9×13 ungreased baking dish…

Bake at 350 degrees for 28 – 30 minutes.

Cake Mix + No-Sugar-Added Applesauce


Ingredients:
1 box moist-style cake mix (15.25 - 18.25 oz.)
1 cup no-sugar-added applesauce

Directions:
Preheat oven to 350 degrees.

Combine cake mix with applesauce in a large bowl and add 1 cup water. Whisk thoroughly and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.)

MAKES 12 SERVINGS

Best Flavor: Yellow cake mix. It goes perfectly with the fruity taste of the sauce.

The Texture: VERY moist and fluffy. A+!

The Taste: AMAZING!!!! Sweet and slightly apple-y. Two YUMS up...
PER SERVING (1 piece, 1/12th of cake): 179 calories, 3.25g fat, 299mg sodium, 36g carbs, 0.5g fiber, 21.5g sugars, 1.5g protein --


 Cake Mix + Fat-Free Greek Yogurt



Ingredients:1 box moist-style cake mix (15.25 - 18.25 oz.)
1 cup fat-free plain Greek yogurt (like Fage Total 0%)

Directions:Preheat oven to 350 degrees.

Combine cake mix with yogurt in a large bowl and add 1 cup water. Whisk thoroughly and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.)

MAKES 12 SERVINGS

Best Flavor: Devil's food cake mix.
The Texture: The word "velvety" comes to mind... Super moist and decadent! Kind of like a brownie-cake hybrid.

The Taste: YUMMY! Everyone who tried this loved it. There wasn't any yogurt taste at all... just pure cake-tastic deliciousness!
PER SERVING (1 piece, 1/12th of cake): 180 calories, 3.25g fat, 306mg sodium, 34.5g carbs, <0.5g fiber, 20g sugars, 3.5g protein --

Motivation Monday

Today's Motivation Monday is all about preparation.  You can't expect to eat well if you don't plan to eat well.  All you have to do is take an hour (maybe 2) on a Sunday and stock up  your fridge, make some healthy recipes ahead of time and have a game plan for your week.  Those that plan and prepare are way more successful at sticking to a healthier lifestyle than those that don't.  We are a time crunched society and if you don't take the time to plan ahead, you'll find yourself at the fast food drive-thru!

Fit Friday

Your Fit Friday Ab workout!  Enjoy!

Topic Thursday

Today's Topic:  That perfect Apple!  Below is a spectrum of apples and what they're best used for.  With apples in season, take advantage of their fresh flavors!!

Wellness Wednesday

Today's Wellness Wednesday is all about stretching.  Many of you work at a desk or are sitting for a majority of your day.  You NEED to take a break every 60 minutes to get up, walk around and maybe do a strecth or two.  Sitting is very bad for your health.  Did you know that if you got up in the morning and did a vigorous 60 minute workout and then sat at your desk for 6 hours, you will undo all the progress that your workout make simply by sitting for an extended period of time???  Sounds crazy but it's true.  Set a timer on your calendar to go off every 60 minutes.  When it goes off, get up, walk around and stretch.  You only need to move for a minute to help you reap big rewards.  Try some of the stretches below either at your desk or at home.  They're made specifically for those sitting for long periods of time!

Tasty Tuesday

Here's a great vegetarian recipe for a main meal or serve as a side dish with your favorite lean protein!



Makes 4 to 6 servings.

Ingredients

• Kosher salt
• 1 cup quinoa
• 1 garlic clove, pounded to a smooth paste with a pinch of salt
• 1 large shallot, finely diced
• 1 jalapeño, seeded and finely diced
• 3 and 1/2 tablespoons fresh-squeezed lime juice, plus more as needed
• 1/2 cup and 2 tablespoons extra-virgin olive oil
• 1 medium red pepper, halved, seeded, and finely diced
• 1 small- to medium-sized cucumber, peeled and seeded, if necessary, and cut into 1/4-inch dice (about 1 cup)
• 1/2 cup roughly chopped fresh cilantro, plus sprigs for garnish
• 2 to 3 ripe avocados, sliced

Directions

1. Bring a large pot of water to a boil and season generously with salt. Rinse quinoa under cool running water, lightly rubbing it between your fingers for a few seconds. Add it to the boiling water and cook until tender, 12 to 15 minutes. Drain the quinoa well and spread out on a baking sheet to cool.
2. Put the garlic, shallot, jalapeño, and lime juice in a small bowl. Season with salt and stir to combine. Let sit for 5 to 10 minutes. Add 1/2 cup of the oil and whisk to combine. Taste; add more salt or lime, if necessary.
3. Put quinoa, red pepper, cucumber, and chopped cilantro in a medium bowl. Drizzle about half the vinaigrette into the bowl and gently fold to combine. Taste; add more salt, vinaigrette, or lime juice, if needed.
4. Arrange the sliced avocado on a platter or individual serving plates. Season the avocado with salt and drizzle the remaining vinaigrette on top. Spoon the quinoa salad on and around the avocado. Garnish with cilantro, and serve immediately

Motivation Monday

Today's Motivation Monday is all about being competitive with yourself.  Many times we get too wrapped up in being competitive with others...how can I do more than them, be better than them, etc...when you really should focus on being competitive with yourself.  Every day is a new beginning to better yourself.  Whether it be to better your health, your spirituality, your financial goals, or any other goal that is important to you.  Don't worry about what others are doing, you'll waste way too much time and effort when all you need to do is work on yourself.

Fit Friday

Today's Fit Friday is a workout you can do at home!  No equipment needed to work those legs!  Enjoy!

Topic Thursday

Today's topic is how to add some variety to the boring sandwich.  The below ideas are great for kids and adults alike...so plain turkey or PB & J here!  Check these out!

Wellness Wednesday

Let's talk Happiness shall we?  Who doesn't want to be happy or who wouldn't like a little more happiness in their lives.  You determine your own happiness and here are 7 great tips to help you create a little more happiness in your life!

Tasty Tuesday

Today's Tasty Tuesday is all about eating 'Clean'.  This means these recipes use whole foods and skimp on anything processed.

Pumpkin Protein Bars

Ingredients:

§  ½ C Truvia, Stevia or Xylitol

§  1 – 3.5 oz. jar baby food applesauce

§  2 tsp. ground cinnamon

§  1 ½ tsp. ground ginger

§  ½ tsp. ground clove

§  1 tsp. baking powder

§  1 tsp. baking soda

§  ½ tsp. salt

§  2 tsp. vanilla extract

§  4 large egg whites

§  1 - 15 oz. can of raw pumpkin

§  2 C oat flour

§  2 scoops vanilla whey protein

§  ½ cup almond milk (unsweetened)

§  ½ C chopped walnuts (optional)

Directions:

1.     Preheat the oven to 350.

2.    Spray a 9 X 13 Pyrex dish with non-stick spray.

3.    Combine first 11 ingredients and mix well.

4.    Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.

5.    Makes 24 squares.

Nutrition Facts:

Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein

Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein

Arugula Chicken Burgers
(Makes 4 Servings)

Ingredients
¾ lb chicken breasts, ground
2 roma tomatoes, chopped
¼ c red onion, chopped
½ tsp coarse ground black pepper
½ tsp garlic powder
¼ tsp sea salt
¼ c quick cooking oats
1 cup of arugula
1 small avocado, sliced

 Directions
1. Mix ground chicken, tomatoes, red onion, black pepper, garlic powder, sea salt and quick cooking oats in a medium-size bowl. Form into 4 equal size patties.
2. In a skillet or a grill, cook chicken burgers thoroughly, turning to ensure they are cooked throughout. Cook for approximately 12-15 minutes.

Turkey Meatloaf Muffins

Ingredients:
2 lbs ground turkey (You want ground turkey breast)
3 egg whites
1 cup of quick cooking oats
1/2 tsp ground cumin
1/2 tsp dried thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp chipotle pepper spice or Chili powder (I could only find this at Whole Foods)
2 tbsp garlic powder (or 2 cloves, minced)
2 celery stalks, finely chopped (approx 1 cup)
1 small onion, finely chopped (approx 1 cup)
Directions:
1. Preheat oven to 375 degrees.
2. Line baking sheet with foil or spray a 12-muffin tin pan
3. Mix all the ingredients together in a large bowl.
4. Roll the mixture into balls & place on your baking sheet or in your muffin tin.
5. Bake for 40 minutes (This may vary depending on your oven.  I would suggest using a meat thermometer to ensure your meat is fully cooked).
Makes 12 muffins

Serving size:
   Men: 4 muffins
   Women: 2 muffins
Gluten Free Version:  Use Gluten-Free Quick Cooking Oats as an alternative

Macros
Calories: 80
Fat: 2g
Carbs: 4g
Protein: 11g

Motivation Monday

For today's Motivation Monday, let's tackle the Impossible.  To me there is no such thing.  Anything is possible, you just have to want to do whatever it takes to make it possible.  Is it worth it to you?

Fit Friday

Today's focus for Fit Friday is Yoga!  Take some time to try out some of the poses below to help improve your flexibility, balance and to help you feel centered.  Take a break for yourself and try these exercises!

Topic Thursday

Today's topic is all about Fruits and Veggies and how to store them!
Check out this quick guide to let you know how you should store your produce!

Wellness Wednesday

Wellness Wednesday today is all about food journaling.  Many people think food journaling is too  much work but did you know that it truly is the only way to know exactly how much you're taking in.  Most people think they eat better than they do and that they workout harder than they actually do too.  Below is a paper sample of a food journal.  If the old fashioned pen and paper route don't work for you, I highly suggest My Fitness Pal.  It will record your food intake and your exercise calories.  If you'd like a paper copy of a food journal, just shoot me an email and I'd be happy to send you one!

Tasty Tuesday

Today's Tasty Tuesday gets Fruity!  Here are a couple of recipes you can do ahead of time to ensure you get in your fruit servings every day!

Make Ahead Fruit Salads

Make quick and easy fruit salads for the week!

Use your favorite fruits: strawberries, blueberries, kiwis, bananas, etc.

Add a splash of orange juice and throw it in the freezer overnight.

By the time lunch time rolls around, the fruit will be thawed but still cold, and you're ready for a healthy lunch.

Crock Pot Applesauce

Ingredients:
8 medium apples (Use a combination of Golden Delicious, Honey Crisp, Fuji, Gala, etc.)
1 strip of lemon peel - use a vegetable peeler

1 tsp fresh lemon juice
3 inch cinnamon stick

5 tsp light brown sugar (unpacked)

Directions:

1.  Peel, core and chop the apples.

2.  Add the sugar, lemon peel, lemon juice and cinnamon stick.

3.  Set crock pot to low and cook for 6 hours. Stir apples occasionally, apples will slowly become a delicious applesauce. Remove cinnamon stick and use an immersion blender to blend until smooth or if you prefer a chunky sauce, leave sauce intact. (I used a whisk, which gave the sauce a nice chunky consistency.)

4.  Keep refrigerated up to 3 weeks

Motivation Monday

Today's Motivation Monday is for all you soda (or pop) drinkers out there.  Think before you pick up that 20 oz soda. Realize that that 20 oz'er contains 22 packs of sugar!!! 
Oh and you diet soda drinkers--you're not off the hook either.  While diet soda doesn't contain any calories, the artificial sweeterners that are in them are: 
1) Toxic (aspartame contains formaldahyde, which is used in embolming bodies...yummo!!)
2) Artificial sweeteners spike your blood sugar twice as much as regular sugar, leading to higher insulin production which = higher obesity and higher sugar/carb cravings afterwards (which leads to over-eating unhealthy foods)
3)Un-natural.  Why put something in your body that your body doesn't recognize or know what to do with?

I know many of you will still sip on that soda but at least think about what you're putting in and doing to your body!