Motivation Monday

Hopefully you didn't go too crazy over Thanksgiving dinner!!  Isn't this dog just hilarious, laughing is so good for your health!!  Those of us taking the Maintain Don't Gain challenge should have learned that eating and living is all about moderation.  Have fun on holidays and don't obsess over the food.  If you went a little crazy last week, don't worry, we will get through Christmas together!! 

Fit Friday

Ready for a fun and fierce Thanksgiving themed workout...  I know, it's not quite Thanksgiving but it's close enough right??  This workout will get can be done anywhere and you can make it as intense as you want.  Don't have time to complete 3 rounds... no problem, doing just 1 round will give you a great workout!!

 

Topic Thursday

Sweet potatoes seem to be a staple during Thanksgiving and why not show you all of the added health benefits you get from munching on them all month!!  If you are looking for a new spin on your Thanksgiving sweet potato recipe, give the tasty Tuesday recipe a try for a healthy and delicious swap!!

Fit Friday

Wellness Wednesday

Looking for new ways to improve your health this November.  Give a couple of these tips a try and see which ones you like... you may just end up carrying these tips with you into the new year!!

Tasty Tuesday

It's getting to be that time of year again... Thanksgiving!!  Who doesn't like filling their plate full of delicious food and spending time with family?  This year, why not bring some healthy side dishes to the table so you can feel a little less guilty after you unbutton your pants!!

This week we have Sweet Potato & Cauliflower Mash

Ingredients

• 2 pounds sweet potatoes
• 1 pound cauliflower florets
• 3 tablespoons milk of choice
• 1/4 cup plain Greek yogurt
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• Fresh chopped parsley for garnish

Directions

1. Peel and cut sweet potato into 1 1/2-inch chunks.
2. In a large pot with steam basked, steam sweet potatoes and cauliflower with 1 inch of water in bottom of pot.  Vegetables will be ready in about 10-12 minutes, or when fork tender.
3. Place in large bowl and mash the potato and cauliflower with the milk.  Stir in the Greek yogurt, garlic powder, salt and pepper.  If too thick, add milk 1 tablespoon at a time, until desired consistency is achieved.  Garnish with chopped fresh parsley.

 http://thefitfork.com/sweet-potato-cauliflower-mash-more-healthy-recipes/

Motivation Monday

What better way to motivate ourselves this month than to give thanks for the things and people we have in our lives. 

Fitness Friday

Are you ready for a full body workout that is sure to make you sweat?  This no equipment cardio & strength training circuit can be done in any space you have available!  Short on time or just starting to exercise again?  Don't worry, you can do this circuit 1 time through instead of the suggested 3 times through to make it only a 10 minute workout!  Remember, any amount of physical activity is better than no activity!!

Topic Thursday

Do you have a bottle of coconut oil but want to do more with it than just cooking?  Here are 8 other uses for coconut oil that you may not have even thought about!!

Wellness Wednesday

Breakfast can be a hard meal for many of us to fit into our day.  Most of the time if we do fit it in it is usually not the best choice.  No matter what things you need to accomplish during your morning it is essential that you eat a nutritious breakfast that can set the tone for your entire day!  Make sure you are eating a majority of your morning meals from the left side of the column to ensure that you are eating a healthy and energy packed breakfast!!

Tasty Tuesday

Breakfast can be a hard meal to fit into a busy morning but with these easy on the go egg white bites you really have no excuse not to eat a delicious and nutritious breakfast!!

Ingredients

• 1/4 onion, diced
• 1/2 pepper, diced
• handful of spinach
• egg white carton (24 T. total is used)
• olive oil cooking spray
• black pepper

*This recipes is just a suggestion but the possibilities are endless.  You can fill the cups with whatever vegetables and spices you enjoy.  You can also use whole eggs or a mixture of egg and egg whites.  These are basically mini omelets so you can customize them to your taste and even your families favorites!!!

Directions

• Preheat oven to 350 degrees.
• Spray each muffin tin with olive oil cooking spray so it lightly coats the bottom.
• Add your favorite diced vegetables.
• I added ripped-up spinach leaves, diced red pepper, and diced onion.
• Fill each muffin tin with egg whites.  When using the mini muffin tins, it only took about 1 T. of egg whites to fill.  (Larger
• Lastly, sprinkle the tops with some ground black pepper for a little flavor.
• Toss the min the oven.  The mini muffin tins took about 10 minutes.  If you are using regular sized muffin tins, let them cook for about 20 minutes.
• Once they are cooled, enjoy!  You can also add your favorite toppings like avocado or salsa.

*These can last in the fridge for about 4 days!!

http://fitsuccess.blogspot.com/2013/07/grab-go-egg-white-bites.html

Motivation Monday

Life can be tough climb but remember to focus and look at the positive and beautiful experiences that occur along the way!

Fit Friday

There is no excuse not to fit a workout in this weekend.  All this one takes is 15 minutes and believe me, it will be tough.  Lots of burpess = lots of fun... right?!?!?!

Topic Thursday

The weather is getting chili and it is time to introduce the fall food guide.  There are many tasty fruits and veggies that are in season this time of year and they have many added health benefits!!  

Wellness Wednesday

Ever wonder if you should be using ice or heat to relieve pain???  Here is a great guide to follow when choosing whether to ice or heat trouble areas.  Bonus, ice and heat are both easy, natural, and affordable ways to relieve pain!!!

Tasty Tuesday

Get ready for the fall meals this November!  This recipe is filled with fall produce that can also work great for your Thanksgiving dinner!!

Roasted Butternut Squash and Brussels Sprouts with Cranberries, Apples, and Onions

Ingredients

• 1 medium butternut squash, peeled and cut into 1/2-inch cubes
• 1 lb. Brussels sprouts, trimmed and halved
• 1 cup fresh cranberries
• 1 tart apple, cut into 1/2-inch pieces
• 1 medium red or yellow onion, chopped
• 2 tbsp. extra virgin olive oil
• 1 tbsp. balsamic vinegar
• 1 tbsp. brown sugar
• 1/2 tsp. curry powder
• salt and pepper to taste

Directions

1. Preheat oven to 400 degrees F.
2. Spread chopped butternut squash, Brussels sprouts, cranberries, apple, and onion on a large rimmed baking sheet.
3. In a small bowl, whisk oil, vinegar, brown sugar, and curry powder.  Drizzle over vegetable mixture and toss to evenly coat.
4. Roast for 45 minutes, gently stirring halfway through cooking time.  Continue to roast until vegetables are tender and nicely browned.
5. Enjoy!

Tip - Trimming Brussels sprouts just refers to removing the tough, darker green outer leaves.  I usually just cut of the hard stem of the Brussels sprout and those leaves fall off naturally.  Easy!

This dish is best cooked the same day you serve.  But you can cut up the ingredients and toss with the oil mixture ahead of time.

http://www.thecomfortofcooking.com/2014/11/roasted-butternut-squash-and-brussels-sprouts-with-cranberries-apples-onions.html?utm_source=feedburner&utm_medium=email&utm_campaign=Feed:+TheComfortOfCooking+(The+Comfort+of+Cooking)

Motivation Monday

Everyone could use a little boost on their Monday! 

Fit Friday

Here is a great cardio workout you can do anywhere!!!

Topic Thursday

Being active and healthy can be as simple as getting your walk on!  Here are 4 simple ways to maximize your days of walking!

Wellness Wednesday

It's time to make your health a priority ladies!  If you are unsure of what tests and specialists you should see by the decades, don't sweat it, here is a simple guide to knowing what tests you should consider having done.

Tasty Tuesday

When the weather gets colder there is nothing like a good crockpot meal to warm you up!  Give this easy Seasoned Chicken, Green Beans, and Potatoes a try this week!  What's great is that you can really switch out any vegetable and potato of your choosing, the possibilities are endless!

 Ingredients:

• 1.5-2lbs boneless skinless chicken breasts
• 1/2lb fresh green beans, trimmed (about 2.5 cups)
• 1.25lb diced red potatoes (about 4 cups)
• 1/3 cup fresh lemon juice
• 1/4 cup olive oil
• 1 tsp. dried oregano
• 1 tsp. salt
• 1/4 tsp. pepper
• 1/4 tsp. onion powder
• 2 garlic gloves, minced

Directions:

1. Start by placing the chicken in a 6-quart slow cooker, in the center.  Next add the green beans on one side.  Then for the potatoes, you will need to mound them high off to the other side.
2. In a medium sized bowl, whisk together the lemon juice, olive oil, oregano, salt, pepper, onion powder and garlic cloves.
3. Pour this mixture evenly over the chicken, green beans, and potatoes.
4. Cover and cook on HIGH for 4 hours, without opening the lid during the cooking time.

Motivation Monday

No matter what you do on this earth, make sure it is for you!