Happy Holidays!

The GV Wellness Blog will be taking a bit of a hiatus for the Holidays!  But it will be back with lots of great motivation, health & wellness tips and awesome workouts to help you start 2015 with a bang!
Have a very Merry Christmas and Happy New Year!!!

Fit Friday

Here is a Lucky #7 workout!!!

Topic Thursday

Are you 'Nuts' for Nuts?  I know I am but these healthy little nuggets can pack on the calories if you don't practice portion control.  Here is a great guide to show you what 200 calories looks like!

Wellness Wednesday

We are all stressed at some point and so we need to find healthy ways to deal with that stress.  How many of the below do you incorporate into your life?

Tasty Tuesday

Almost all kids love chicken nuggets.  But most store bought nuggets have an ingredient list a mile long and include some not-so-great additives, etc.  Next time your kiddos (or even you!) want nuggets, here is a super simple recipe you can whip up---or better yet, have them help you!


Seasoned Baked Chicken Nuggets

Ingredients

• 1 lb. boneless chicken breasts (or tenders), cut into small bite sized pieces (1/2-inch by 1-inch)
• 3 teaspoons olive oil
• 1/2 teaspoon kosher salt
• 1/2 teaspoon Italian herbs
• 1/2 teaspoon garlic salt
• 1/4 teaspoon oregano
• 1/4 teaspoon black pepper
• 3 tablespoons panko bread crumbs
• 2 tablespoons Parmesan cheese
• Cooking spray

Instructions

1. Preheat the oven to 450°.
2. Add the chicken with the oil followed by the salt, Italian herbs, garlic salt, oregano, and black pepper.  Massage the chicken with the spices thoroughly.
3. Add the chicken, panko bread crumbs, and Parmesan cheese to a zip top bag.  Seal the bag and squeeze the bread crumbs onto the chicken multiple times (as shown in the photo).
4. Spray a baking sheet with cooking spray.
5. Lay the breaded chicken nuggets on the baking sheet in a single layer.
6. Spray the top side of the chicken with cooking spray.
7. Bake for 8 minutes on each side.
8. Serve immediately.

Motivation Monday

I just love this saying!!!

Fit Friday

Here is a great at-home workout you can do any time and anywhere!

Topic Thursday

Here's a topic we don't discuss very often but it IS important!!!  You need to be aware of you body and its functions...so let's talk pee...everyone does it but is yours 'normal'??  :-)

Wellness Wednesday

If an injury should arise, it's always good to know what your best plan of attack is--should I ice it?  Use heat?  It can be confusing but here is a great guide to know what to do!

Tasty Tuesday

 Here is a great recipe for Brussels Sprouts--even if you think you don't like them, you need to give this recipe a try!  Delicious!!!




 Ingredients List

• Brussels Sprouts
• Olive Oil
• Freshly Cracked Black Pepper
• Sea Salt
• Balsamic Vinegar

 Directions

1. Preheat oven to 375°. Trim the stem end off the rinsed Brussels sprouts, remove any bad leaves, then cut the sprout in half lengthwise. Place in a bowl and add enough olive oil to lightly coat them – just a tablespoon or so – again depending on how many you are making. Now sprinkle with the salt and pepper. Now add a tablespoon or two of balsamic vinegar – about the same amount as the olive oil. Toss this all together well and place on a non-greased baking sheet cut side down. Place in oven and roast 15 minutes. Then turn the sprouts over and cooking another 15 minutes. If your sprouts are large you may need a little more time. Enjoy!

Fit Friday

Here is a great workout you could even do on Black Friday---while you wait in those crazy lines! :-)

Happy Thanksgiving!

Wellness Wednesday

Here are some great tips for your Thanksgiving this year!

Tasty Tuesday

Here is a great way to 'skinny' up those sweet potatoes! 




Skinny Smashed Sweet Potatoes 

Ingredients:

4 medium sized sweet potatoes, cubed and boiled, or steamed in the microwave

3/4 cup non-fat Greek yogurt

2 tbsp. agave nectar

1 tbsp. cinnamon

salt and pepper to taste

Cube peeled potatoes and boil them until tender or cook until tender in the microwave. Remove skins if you used the microwave method.

While still warm,  place potatoes into a medium sized mixing bowl. Add yogurt and smash with a potato masher, heavy wooden spoon, or whatever your desired method is. Taste for seasonings and add salt and pepper. I did not use much here because the potatoes were delicious as is.

Drizzle potatoes with agave and then sprinkle with cinnamon and brown sugar. Garnish with more yogurt to mix in later if desired.

Serve immediately and enjoy!

 

Source:  Here

Motivation Monday

This week the focus is on all things Thanksgiving and the most important part of this holiday is to realize just how many things in your life you should be thankful for!

Fit Friday

Here is a great workout that will get your heart a-pumpin'.  It's a little higher intensity so do what you can if you decide to give it a whirl!

Topic Thursday

Since Tasty Tuesday featured a yummy apple crisp recipe--let's keep the apple theme going and learn more benefits of this awesome fruit!

Wellness Wednesday

Here are some great tips on reducing your stress.  #1 is Meditate---have you tried our 11:00 a.m. Thursday Meditation & Mindfulness Class?  If not, you should come and check it out!!!

Tasty Tuesday

It's that time of year again...gearing up for the holidays!  So I thought I'd share a healthier version of a favorite dessert...apple crisp!  This recipe comes from Jillian Michaels.


Baked Apple Crisp



Recipe for baked apple crisp

• 1/4 cup coconut oil
• 1/4 cup honey
• 4 Golden Delicious apples, peel and sliced
• 1 tablespoon lemon juice
• 1 tablespoon plus 1/2 cup whole wheat flour
• 1 cup rolled oats
• 1 tablespoon chopped walnuts
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon nutmeg
• 1/4 teaspoon salt

Put the oil and honey in a microwave safe bowl or measuring cup and microwave for 30 seconds until melted.
In a large mixing bowl, add the apples, lemon juice and 1 tablespoon flour. Toss to coat. Layer the bottom of a baking pan with the apple slices.
Add the rest of the flour, oats, walnuts, cinnamon, nutmeg and salt in with the oil and honey, mixing with your hands until it crumbles. Top the crumble mixture on the apple slices. Bake at 375 for about 50 minutes, or until the  top is golden brown.

Source:  Here

Motivation Monday

Make this a great day!!!

Fit Friday

Give this 30 minute at home workout a try.  If you don't have dumbbells just grab some cans from your pantry, some water bottles, or whatever else you can find lying around the house.  Sometimes you have to get creative!

Topic Thursday

Are you nuts over nuts?  Here is the ultimate guide to nuts and if you are allergic to nuts have you tried seeds?

Wellness Wednesday

We all know the importance of drinking water every day.  Did you know that lemon water is important too?

Tasty Tuesday

Flu season is approaching us.  What if you could fight the flu with your food? 

Ingredients

• 1 medium sweet potato, cut into small cubes
• 1 pound carrots, peeled and sliced
• 1 small yellow onion, chopped
• 3 cloves garlic, sliced
• 2 cups vegetable stock
• 1 cup water
• 1 Tbsp. ginger root, minced
• 1 1/2 tsp. dried dill
• 1 1/2 tsp salt
• 1/2 tsp dried thyme
• 1/2 tsp nutmeg
• 1 cup almond milk

Directions

1. Place the stock, water, sweet potato, carrots, onions, and garlic in a pot over medium-high heat.  Bring everything to a boil.
2. Once the stock is boiling, reduce the heat to medium, and simmer the vegetables until they are tender.  This usually takes me about 15-20 minutes.
3. When the vegetables are tender, turn off the heat.  Blend the stock and vegetables with an immersion blender.  Alternatively, mix the ingredients with a conventional blender in batches.
4. Return the soup in to the pot and stir in the spices and milk.  Reheat the soup if you find the soup too cool.
5. Enjoy! Makes about 6 cups.

Motivation Monday

Just.Keep.Going!!!!!

Friday Funny

I just love an awesome printed tank!  Thought this was a funny one for this Friday!

Topic Thursday

Here is a good mantra to live by...you'll be healthier, feel better and save money!

Wellness Wednesday

Some labels on products are somewhat tricky to understand.  Here is a great breakdown of what those code words really mean!

Tasty Tuesday

Here is a great way to add some protein to your morning oatmeal.  This tasty breakfast is so filling and even your kids will love it (mine did anyway!).






Three Minute Egg White Oatmeal
Serves one
Ingredients

• 1/2 cup quick cooking oats (you may use regular oats, but the cooking time will be a little longer)
• 1 ripe banana
• 1/2 cup milk of your choice (I typically use almond milk)
• 3/4 cup liquid egg whites (I use egg whites from a carton to make them easy to measure and pour)
• 1/2 teaspoon cinnamon

Directions

1. Peel and mash banana
2. Stir banana and remaining ingredients together in a medium-size bowl, with room at the top so the oats can “grow” in the microwave without overflowing
3. Microwave on high for three minutes, stirring after 75 seconds and then again every 30 to 45 seconds until three minutes are up
4. Top with your favorite toppings and enjoy (my personal favorites are peanut butter, chopped almonds, fresh berries and pumpkin pie spice)

Source:  Here

Motivation Monday

Let's kick-off this new month just by making some small changes.  They all help and get you 1 step closer to your goal!

Fit Friday

Here is a great way to get in an awesome workout with no equipment!

Throwback Thursday

Just in case you're looking for some really 'rad' last minute costumes for Halloween...here are some fitness inspired looks from the 80's!




This outfit could double for Valentine's Day too!

Wellness Wednesday

Here are some great tips on how to help you de-stress!  How many of these do you do already?

Tasty Tuesday

Here is a great snack or side dish and it's perfect for taking to a party!  Have your broccoli and eat it too! :)

Ingredients

• 3/4 cup quinoa, rinsed
• 1 1/2 cups water (or vegetable broth or chicken broth)
• 2 eggs, lightly beaten
• 2 cups broccoli florets, finely diced
• 1 cup yellow onion, finely diced
• 1 garlic clove, finely minced
• 1 1/2 cups shredded cheddar cheese
• 1/2 teaspoon paprika
• Crushed red pepper (optional) to taste

Instructions

1. In a medium sauce pan, cook quinoa according to package directions. Let cool.
2. In a large bowl, combine cooled quinoa, eggs, broccoli, onion, garlic, cheese and paprika.
3. Preheat oven to 350° F. Spray mini-muffin tins with cooking spray.
4. Put a heaping tablespoonful of quinoa mixture into prepared muffin cups. Bake for 15 to 20 minutes, or until edges turn golden brown. Remove from oven and let cool for 5 minutes and then gently remove from pan to cool completely.

Source:  Here

Motivation Monday

This is a great reminder today and everyday! 

Fit Friday

Here are 5 steps to help you build your endurance!  You can do all 5 of these!!

Topic Thursday

Here is a great list of uses for many products you most likely have at home!  Or maybe you already use them in some ways!

Wellness Wednesday

Here are some of the great benefits of Green Tea.  Add a cup to your routine!

Tasty Tuesday

Here is a great way to use up those pumpkin seeds after you're done carving them!!  This makes a great snack!!

Ingredients

• Seeds from 2 large pumpkins
• ½ teaspoon Lawry's Seasoned Salt
• ½ tablespoon olive oil
• Dash of salt

Instructions

1. Preheat oven to 350 degrees F.
2. Scrape out and remove seeds from your two pumpkins. Wash and clean your seeds from your pumpkin, making sure you remove any unwanted pumpkin rinds or deformed seeds. Wash in a colander and once again remove any unwanted items.
3. Soak the clean seeds in a bowl full of water for 1/2 hour on kitchen counter or overnight in the refrigerator. Drain the seeds, discarding the water.
4. Fill a pot with water and a dash of salt (enough water so that it will cover the seeds). Bring the water to a boil. Place seeds into the boiling water and boil gently for about 10 minutes. This helps cook the insides of your pumpkin seeds so when you go to roast them you will get perfect pumpkins seeds crunch insuring the insides are cooked.
5. Turn off the heat and drain the seeds and place back into your empty bowl. Toss seeds with olive oil. Lay out seeds in thin layer onto a cookie sheet. Sprinkle with Lawry's Seasoned Salt. Place in oven and move and turn the seeds over about every 10 minutes, making sure they are not burning. Seeds are done after about 40 minutes or when they become firmer and are no longer soft. You do not want dark spots on your seeds, you want them to be a darker yellow. Season with additional salt if desired. Remove from oven and allow to cool. Place into a clean mason jar. Enjoy!

Source:  Here

Motivation Monday

Here is your task for the day:

Fit Friday

Here's a great workout you can really do any time of day...no equipment needed and guaranteed to make you sweat!

Throwback Thursday

Anyone remember using this bad boy for your workout music needs??  Ha ha!  I just remember how much they skipped or how many times I'd drop it while trying to run, etc.  Luckily technology has improved!

Wellness Wednesday

Here are some great stretches to try out if you find yourself sitting for most of your day!

Tasty Tuesday

Here is a healthy muffin recipe your whole family will enjoy!

Ingredients

• 1 cup plain Greek yogurt
• 2 ripe bananas
• 2 eggs
• 2 cups rolled oats (old fashioned or quick)
• ¼ cup brown sugar
• 1½ tsp. baking powder
• ½ tsp. baking soda
• ½ cup chocolate chips, mini or regular (Enjoy Life is a great brand!)

Instructions

1. Preheat oven to 400F and prepare a muffin pan by spraying cavities with cooking spray or lining them with paper liners**. Set aside.
2. Add all ingredients except for chocolate chips to a blender or food processor and process on high until oats are broken down and batter is smooth and creamy. Stir in chocolate chips by hand.
3. Pour batter into prepared muffin pan, filling each cavity until it is about ¾ full. Optional: sprinkle a few chocolate chips over the top of each muffin.
4. Bake for 15-20 minutes, until the tops of your muffins are set and a toothpick inserted into the middle comes out clean. Allow muffins to cool in pan for ~10 minutes before removing. Store in an air-tight container for up to a week.

Notes

** If using paper liners, you'll want to spray them with cooking spray as well, since the lack of oil in these muffins could make them stick to the liners after baking.

Source:  Here

Motivation Monday

When you're ready to make a change, you're unstoppable!

Fit Friday

Here's a great full body workout that you can do anywhere!!!

Topic Thursday

Get up and get moving!  Schedule walking or standing breaks!