Fit Friday

This is a good one!!!  Try it out for yourself!

Tasty Tuesday

Here is a great twist on a classic--tator tots!

Ingredients:

• 3 cups sweet potatoes
• 1 cup grated raw parmesan cheese, plus more for rolling tots in
• salt and pepper to taste

Directions:

• Peel and quarter sweet potatoes
• Steam them until just starting to get tender, but not cooked through
• In a food processor, pulse sweet potato until small crumbles form
• In a bowl combine sweet potatoes and cheese, mash together with your hands until well combined
• Form into balls (I used this tool to get uniform balls) and roll in parmesan until lightly coated
• Place onto cookie sheet and bake at 425* for 10-15 minutes, turning every 5 minutes to cook evenly on all sides
• These freeze very well, but freeze after rolling into balls — do not bake first
• I freeze them on a cookie sheet until firm and then place into a freezer bag

Topic Thursday

We are all guilty of it...we find ourselves eating for no reason...we're not really hungry, we're just bored.  Here are some tips for winning the battle!

Wellness Wednesday

Motivation Monday

Fit Friday

Here's a great workout, only 6 moves and you'll get a great workout in!

Topic Thursday

Have you added High Intensity Interval Training to your fitness routine! :-)

Wellness Wednesday

Are you an Oat Eater?

Tasty Tuesday

Here is a great recipe that you can make ahead and it will make a great breakfast!  No processed sugar, gluten free and yummy!



Ingredients
2 cups gluten ­free certified old fashioned oats
1 1/4 cups oat flour (blended from 1­1/2 cups gluten ­free certified old fashioned oats)
1/4 cup ground flaxseed
1 teaspoon cinnamon
1/2 teaspoon baking soda
1/2 teaspoons salt
1/2 cup mashed very ripe banana (about 1 large banana)
1/2 cup unsweetened applesauce
1/4 cup honey
1/4 cup coconut oil, melted
1/4 cup milk (any kind, I used almond milk)
2 Tablespoons real maple syrup
1 cup finely grated carrots (about 2 large carrots)
1/2 cup finely chopped pecans
Directions
1. Preheat oven to 350 degrees then line a baking sheet with a silpat or parchment
paper and set aside.
2. Add oats, oat flour, flaxseed, cinnamon, baking soda, and salt to a large bowl then
mix to combine. Add mashed banana, applesauce, honey, coconut oil, milk, and
maple syrup to another bowl then mix until combined. Add wet ingredients to dry
ingredients then mix, and then add grated carrots and chopped pecans then mix until
combined.
3. Scoop 1/4 cup batter (I used an ice cream scoop) onto prepared baking sheet then
wet hand with water and press down to flatten slightly (cookies will not spread.) Bake
for 8­-10 minutes, or until light golden brown. Cool completely then store in an airtight
container in the fridge for 3-­4 days, or wrap individually in plastic wrap then freeze in
a freezer bag. Remove from plastic wrap then wrap in a paper towel and microwave
for 20­-30 seconds to thaw.

Motivation Monday

Enough said!

Fit Friday

Here is a great workout you can do in the comforts of your own living room!

Topic Thursday

If you're still dealing with some sore muscles---here are some great tips for relieving the pain and soreness from a tough workout!

Wellness Wednesday

Incorporate these stretches into your daily routine!  Especially if you've been hitting the gym hard these first 2 weeks of the year!

Tasty Tuesday

Here is a great side-dish for any meal!  Roasting broccoli is a great way to give it a slightly different flavor profile!  It's DEE-LISH!!



Roasted Parmesan Broccoli
Ingredients:
2 cups broccoli, cut into bite-size pieces
1/4 cup olive oil
1/2 teaspoon garlic salt
1/3 cup fresh shredded Parmesan cheese

Directions:
Preheat the oven to 400 degrees.
Dump the broccoli into a large bowl and drizzle oil on top. Toss broccoli to coat with oil. Sprinkle garlic salt on top and mix to incorporate.
Spread broccoli on a large baking sheet covered with aluminum foil and bake for about 15 minutes, until it starts to turn golden brown (you want it to caramelize, but not burn!).
Dump the broccoli back in a bowl as soon as you pull it out of the oven and mix with cheese. Serve immediately.
Serves 2-4.

Fit Friday

Here is a workout guaranteed to get your heart pumpin'!

Motivation Monday

Here are some great suggestions to help you with any self-doubt you may have.  We are always so hard on ourselves!!!

Fit Friday

NO gym, NO problem!  Here is a great workout you can do in little time and with no equipment!

Topic Thursday

This is a great guide for those who brave the weather year round for outdoor activity.  This will help you dress accordingly!!

Wellness Wednesday

Do you take a Vitamin D supplement?  Living in the Midwest, this time of year we are severely lacking in this vital vitamin.  Why do we need Vitamin D anyway?

Tasty Tuesday

Here is a great soup that is filling and perfect for these cold winter temps!  Just throw it in your crockpot!

Healthy Crock Pot Chicken Tortilla Soup

Ingredients:

• 4 uncooked boneless, skinless chicken breasts
• 1 (15 oz.) can crushed tomatoes, undrained
• 1 (10 oz) can red enchilada sauce
• 1 (15 oz) can black beans, drained & rinsed
• 1 medium onion, chopped
• 1 (4 oz) can chopped green Chile peppers
• 2 cloves garlic, minced
• 1 package frozen corn (about 14 oz)
• 2 (14.5 ounce) cans chicken broth
• 1 tsp cumin
• 1 tsp chili powder
• 1 tsp salt
• 1/4 tsp pepper
• 1 bay leaf
• corn tortillas
• cooking spray

Directions:

1. Place chicken, tomatoes, enchilada sauce, black beans, onion, green chilies, corn and garlic into your crock pot. Pour in chicken broth, and season with cumin, chili powder, salt, pepper, and bay leaf. Cover, and cook on Low setting for 6 to 8 hours or on High setting for 3 to 4 hours.
2. When fully cooked, pull chicken out and shred. Place back inside crock pot. 
3. Preheat oven to 400 degrees. Lightly spray both sides of tortillas with cooking spray. Cut tortillas into strips using a pizza cutter, then spread on a baking sheet. Sprinkle some Lawry's seasoning salt or just plain salt and pepper if desired.
4. Bake in preheated oven until crisp, about 10 to 15 minutes. To serve soup, top with cheese, avocado, green onions or any other add-in you like and then sprinkle tortilla strips on top. ENJOY!!

Motivation Monday

Love this!!!  2015 is your year!!!