Wellness Wednesday

Nowadays we seem to stress over pretty much everything.  From work to school to family, it almost seems unavoidable.  Stress can be very harmful to our bodies!  When you are feeling stressed today remember the tips on this list to help you stress less during the day.  You would be surprised how well some of these work for you!!

Tasty Tuesday

Tasty Tuesday

Why not continue the theme this month by giving you another pumpkin recipe.  Who could ever get sick of pumpkin this time of year anyways?!  Today I have a pumpkin pancake recipe that is sure to be a hit at your next Sunday breakfast!

Ingredients:

• 6 eggs
• 3/4 cup canned pumpkin (not pumpkin pie filling)
• 1 1/2 tsp. vanilla extract
• 1 1/2 tsp. pumpkin pie spice
• 1 1/2 tsp. cinnamon
• 3 tbsp. coconut flour
• 1/4 tsp. baking soda
• 1 pinch salt
• 1 tbsp. coconut oil

Directions:

1. In a large mixing bowl, whisk eggs, pumpkin, and vanilla.  Sift pumpkin pie spice, cinnamon, coconut flour, baking soda, and salt into wet ingredients.  (Or combine all ingredients in a food processor until well mixed).
2. 2.  Grease a skillet with 1 tsp. coconut oil and spoon in batter to make pancakes of your desired size.  Allow pancakes to cook for about 3 minutes.  When a few bubbles appear, flip pancakes to finish cooking for another 3 minutes.
3. 3.  Top your pancakes with nut butter, bananas or other fruits, vanilla yogurt, and nuts if desired!

Motivation Monday

This seems so easy to follow but many of us fall short of doing these things each week.  Take time to take care of yourself so you can continue to take care of those you often put before yourself!! 

Fit Friday

Take a break from the cardio this weekend and work on strengthen that core!  Don't worry, you'll still work up at sweat with this body-weight workout!

Topic Thursday

Did you know that certain spices can have a positive affect on your ability to lose and maintain weight?  If you are not a fan of spices, I think this list will change your mind!  Many of these can easily be added to chili's, soups, or used to flavor your protein like chicken, fish, and turkey.  Cinnamon is also a great addition to oatmeal, shakes, and anything pumpkin related... it is getting to be that season after all!

Wellness Wednesday

It's no secret that many of us sit in an office chair for most of the day.  Do your body a favor and stretch out those muscles to reduce back aches and pain.  Don't have space in your office, no problem!  All of these poses can be done right in your chair!

Tasty Tuesday

It's getting to be that time of year again, the leaves are falling, the cooler weather is approaching, and football season is in full gear!  This easy crockpot turkey pumpkin chili is the perfect recipe to make during the fall season!

Ingredients

• 2 tbsp. extra-virgin olive oil
• 1 medium onion, chopped
• 1 medium green bell pepper, cored, seeded and chopped
• 2 jalapenos, seeded and finely chopped
• 2 cloves garlic, finely chopped
• 1lb ground turkey
• 1 (14.5oz) can diced tomatoes, with the liquid
• 1 (15oz) can pumpkin puree (not pumpkin pie filling)
• 1 (15oz) can kidney beans, rinsed and drained
• 1 1/2 cup water
• 1 tbsp. chili powder
• 2 tsp. ground cumin
• 1/2 tsp. salt
• ground black pepper, to taste

Directions

1. In a small saucepan, cook the ground turkey halfway through, just enough so you can break it into smaller pieces.
2. Then add the turkey and all the other ingredients into your crockpot.  Stir or whisk everything together until the pumpkin puree has been dissolved or broken up.
3. Cook on high for 3-4 hours or on low for 5-6 hours.
4. Serve warm and top with whatever toppings you like!
5. Store in an airtight container in the refrigerator for up to 5 days.

http://www.tablefortwoblog.com/crockpot-turkey-pumpkin-chili/

Motivation Monday

We all have those days right!  You write your own story and sometimes it okay to have a plot twist.  Move on and have a happy Monday!!!

Fit Friday

This weekend workout is pretty self explanatory!  Get up in the morning and make it happen (no excuses)!

Topic Thursday

Why not continue the theme this week and share with you some of the awesome benefits that pumpkin provides!  This seasonal super food not only tastes great but is healthy and versatile.

Wellness Wednesday

Sore muscles is a common thing we hear about on a daily basis.  Stretching can help the muscles recover faster and cause less soreness!  Give these 8 yoga-inspired stretches a try and feel the soreness go away!

Tasty Tuesday

It's getting to be that time of year again.  Get ready for PUMPKIN everything!  I feel like you either love it or you hate it, but there are some fun and healthy recipes that can be made from pumpkin.  This week we are going to make a little summer treat with a fall twist. 

Ingredients: 

• 4 large or 6 small very ripe bananas, frozen
• 1/2 cup fresh or canned pumpkin puree (not pumpkin pie filling!)
• Optional:  raw honey, pure maple syrup, cinnamon, or chocolate chips

Directions:

1. Blend the frozen bananas and pumpkin together in a high speed blender or food processor until creamy.  The bananas must be pre-frozen even if you are going to freeze the ice cream after blending.  Taste and add any optional sweetener like honey or maple syrup, if desired.  This would also be the time to add any cinnamon or chocolate chips if you like!
2. Serve immediately for soft serve texture or freeze for at least 4 hours for a firmer ice cream.  If ice cream is in the freezer for a while, let it soften for about 5 minutes at room temperature before serving.

Motivation Monday

Even if you feel like you are having the worst day in the world, remember that there is something good that happened, no matter how small it may have been!

Fit Friday

Here it is, another Friday!  Take this living room workout anywhere this weekend and get in a quick 20 minutes of exercise.  Or if you are really feeling up to it, double it for a real 40 minute calorie burn!!

Topic Thursday

Jumping rope is not just for the school playground anymore.  This inexpensive piece of equipment is a great addition to your exercise gear.  What are you waiting for?  Go grab a jump rope and get your workout on!

Wellness Wednesday

We often get so worked up about the details of healthy eating, we make it harder than it has to be.  Here are some helpful tips to get you eating healthier without making it super difficult!

Tasty Tuesday

Often, if we do not prepare our lunch ahead of time, we end up settling for food that will not fuel our bodies, or end up not eating at all!  Here is a quick Avocado Tuna Salad recipe that can be prepared ahead of time, and in bulk, so that you have lunch already made for the days ahead!

Ingredients:

• 1 5oz can tuna, drained
• 1/2 ripe avocado, roughly chopped
• 1/2 cup minced celery
• 1/4 cup minced red onion
• 1 tbsp. olive oil
• 2 tsp. lemon juice
• 1 tsp. lemon zest
• 2 tbsp. chopped fresh cilantro or parsley
• salt and pepper to taste

Directions:

1. Place all of the ingredients in a medium bowl.  Mix with a fork, masking the avocado and breaking up the chunks of tuna as you go, until the ingredients are well combined.
2. Serve with Ezekiel bread, whole wheat/grain bread, whole wheat/grain tortilla or pita pocket.  Or serve it on top of cucumbers and other vegetables.  The possibilities are endless with this recipe!

Motivation Monday

Seriously, why do we do this to ourselves??  Let's stop overthinking things and do what's right in front of us at this very moment!

Fit Friday

For this weekend workout you don't even need to lace up your shoes, unless you would like to.  Give this 8 minute workout a try and do it again and again, if you feel up to it that is!

Topic Thursday

Topic Thursday

This week is all about quinoa so if you haven't made the recipe from Tuesday you are missing out.  Here are 10 fun facts about quinoa that you may not have known about!

Wellness Wednesday

Having a hard time falling asleep?  Try these tips!

Tasty Tuesday

Cooler weather is approaching us and that means it's time to pull out those crockpots.  This quinoa turkey chili is packed with protein and flavor!

Ingredients:

• 1lb ground turkey
• 1 large shallot or 1 small onion, chopped
• 3 garlic cloves, minced
• salt & pepper
• 3 cups chicken broth
• 28oz can crushed tomatoes
• 15oz can black beans
• 1 cup uncooked quinoa, rinsed
• 1 large sweet potato, chopped
• 2 tbsp. chili powder
• 1 tsp. cumin
• 1/2 tsp. salt
• 1/2 tsp. paprika
• 1/4 tsp. red pepper chili flakes (optional if you like heat)
• Optional toppings: shredded cheese, avocado, multi-grain tortilla chips, green onions

Directions:

• Add ground turkey and shallot to a large skillet over medium-high heat.  Season with salt and pepper then cook until no longer pink.  Add garlic then cook for 30 more seconds, then add to a 6 quart crock pot.  Add remaining ingredients, except for any toppings, into the crock pot and cook on high for 3 hours, or low for 5-6 hours, or until sweet potatoes are tender.  Serve with whatever topping your family enjoys.

*You may need to add extra chicken broth when reheating leftovers

http://iowagirleats.com/2014/01/13/crock-pot-sweet-potato-and-quinoa-turkey-chili/