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!