Fit Friday

Here is a great series of Tabata workouts guaranteed to give you a great workout in a short amount of time!

Topic Thursday

Pears are a delicious and nutritious fruit that can be used in sweet or savory dishes.  They are also a great snack option.  Listed below are the many health benefits of the all mighty pear.  There are a few different varieties all with unique flavors so get out there and try a new pear today.  Don't forget to try the recipe from Tasty Tuesday if you are looking for a creative dish that can be served for breakfast or dessert in the sun!

Wellness Wednesday

It is important that you are wearing the proper attire when you are outside running or doing any other type of physical activity.  With the weather we have here in Iowa, this list has got you covered for anything mother nature has to throw at us!

Tasty Tuesday

It's hot outside and what could be better than enjoying a nice, cold, refreshing drink that is healthy for you!

Apple-Pear Oatmeal Smoothie (aka the "apple pie" smoothie)

Ingredients:

• 1/2 cup old-fashioned oats
• 1 cup plain Greek yogurt
• 1 medium apple, cored and chopped
• 1 medium pear, cored and chopped
• 1/4 cup milk, plus more as needed (whichever type you prefer)
• 1/4 tsp. ground cinnamon
• pinch of ground nutmeg
• 1/4 tsp. pure vanilla extract
• 1 cup ice cubes

Directions:

1. Place oats in a blender.  Process until finely chopped.
2. Add the rest of the ingredients, starting with just 1/4 cup of milk.  Puree until smooth, about 2 minutes, adding more milk by the tablespoon as needed to reach desired consistency.  Top with a sprinkle of cinnamon, if desired.
3. Enjoy 1 large smoothie or find a partner or two to share it with!

http://kristineskitchenblog.com/2015/02/02/apple-pear-oatmeal-smoothie-aka-apple-pie-smoothie/

Motivation Monday

There are two types of attitudes you can have this week, either "I can and I will"  or "I can't and I won't".  Which one will you choose this week?  You know which one I am choosing!

Fit Friday

Topic Thursday

Skip the processed orange juice this morning and peel the real deal with your breakfast!  Oranges are also a good snack replacement when you are looking to eat something sweet!  Grab an orange today and gain all of the great health benefits that are packed inside!

Wellness Wednesday

Do you wake up tossing and turning all night or just can't seem to get a good nights sleep.  Here are 10 helpful hints to encourage a better nights rest.

Tasty Tuesday

Are you tired of the same old healthy breakfast options.  Well look no further, I have a protein packed waffle recipe that will leave you feeling satisfied as well as feeling guilt free!

Ingredients:

• 4 eggs
• 1 cup water
• 1/3 cup coconut flour
• 1/4 cup vanilla whey protein powder
• dash of stevia
• 2 1/2 tsp. baking powder

Directions

• Beat the liquid ingredients for 30 seconds.  Add the dry ingredients (baking powder last), and mix just until combined.  The batter will be very thin but will thicken up as it sets.
• Bake in a standard-sized waffle iron sprayed with a nonstick cooking spray.  The waffles will be more moist and not as crisp on the outside as "regular" waffles made with flour containing gluten.
• These waffles can be frozen and reheated in a toaster (use the "frozen" button). 
• Top with your favorite toppings of choice!  Natural peanut butter and bananas are a great choice!

Motivation Monday

Never be afraid to set goals that make your life worth living!  Do what makes you happy and every day gets better!

Fit Friday

It's time for another at home workout this weekend.  No equipment needed, just find a timer on your phone or computer and get ready to sweat!  If you don't have access to a timer than modify the workout by assigning a number of reps for each exercise.  For example, you can do 30 reps for each and move on!  Don't let not having a timer stop you from doing a great workout!

Topic Thursday

It's time to start thinking outside of the box when it comes to your workouts.  Have you ever thought about hula hooping, either by yourself or with your children?  It is a fun way to get your heart rate up and be out in the sun, not to mention it will feel more like you are playing rather than "going to the gym" to workout! 

Wellness Wednesday

Being healthy is not just about diet and exercise.  Being happy with our careers is another aspect of our lives that we need to be happy with in order to be healthy.  Here are some ways to regain creativity and drive in your career through overcoming self-criticism and lack of motivation!

Tasty Tuesday

It's time to drop that bag of frozen chicken nuggets and make this healthier and tastier version for your children or the child in you!!

Coconut Chicken

Ingredients:

• 6 chicken tenders
• 1/4 cup coconut flour
• 1/2 tsp. salt
• 1/2 tsp. cumin
• 1/2 tsp. turmeric
• 1/2 tsp. pepper
• 1/4 cup olive oil

Instructions:

1. Pour the olive oil onto a plate and set aside.
2. Pour the coconut flour and spices onto a second plate and combine well with a fork.
3. Dip each tender into the olive oil, then place it in the coconut mixture.
4. Turn the tender to coat in the flour.
5. Place the chicken on a baking dish.
6. Bake at 425 degrees for 30 minutes or until crispy and brown.
7. Serve with your favorite healthy side dish!!

Motivation Monday

Don't be afraid to try something new this week!

Fit Friday

Fit Friday

Need a quick workout when you have no space, equipment, or time.  No problem, this 4-minute workout is your new best friend.  Want a longer workout?  No problem!  Increase the number of times you do this workout to create an 8, 16, or even 32 minute workout. 

Topic Thursday

Why should you add quinoa to your diet?  Here are just a few of the benefits of this super-food!

Wellness Wednesday

Getting a message has many more benefits than we even think.  It's not just about pampering yourself, it's about making other aspects of your life get a little better!

Tasty Tuesday

Try this new spin on your favorite meatball recipe.  Quinoa is used to bind the meatballs together instead of using breadcrumbs.  These meatballs go really well with zucchini noodles but can also be eaten with whole wheat pasta.

Turkey Quinoa Meatballs

Ingredients for about 18 meatballs for 6 servings:

• 1.5 lbs extra lean ground turkey
• 2 cups cooked quinoa
• 1 egg
• 1/3 cup copped green onions (or basil)
• 2 cups marinara (or spaghetti sauce)
• 1 tbsp. fennel seeds
• 1 tbsp. Italian seasoning

Steps:

1. In a bowl, mix turkey, quinoa, egg, onions, and seasonings.
2. Form small meatballs and set a large nonstick skillet on medium high heat.
3. Spray the skillet with cooking spray and sear the meatballs for about 3 minutes.
4. Reduce the heat to medium and then add marinara.
5. Cover and cook for about 8 to 10 minutes until the meatballs are completely cooked.
6. Serve with any type of whole wheat pasta or give zucchini noodles a try if you want to decrease the amount of calories and add extra vitamin rich vegetables to your meal!

Motivation Monday

Be in control of your happiness this week!  Don't let anyone get in your way!!

Fit Friday

Topic Thursday

Standing with correct posture can do wonders for your body.  Not only will it help relieve the aches and pains you may feel in your back and shoulders but it will instantly make you look slimmer!

Wellness Wednesday