Topic Thursday

Anytime you feel stressed or overwhelmed, try this breathing sequence...it really does help!

Wellness Wednesday

Here is a great reminder of portion sizes...be mindful!

Tasty Tuesday

Here is a great crockpot recipe that is sure to please!

Roasted Red Pepper Chicken Chili Recipe

Ingredients:

• 2 pounds boneless skinless chicken breast or tenders
• 1 large onion, peeled and chopped
• 1 large red bell pepper, seeded and chopped
• 1 cup chopped celery
• 4 garlic cloves, minced
• 2 tablespoons olive oil
• 24 ounces jarred roasted red peppers in juices
• 30 ounces red kidney beans, drained
• 3 tablespoons chili powder
• 1 1/2 tablespoons ground cumin
• 2 1/2 teaspoons sea salt
• 2 cups chicken broth

• Directions:

  1. Preheat a large skillet over medium heat. Add the oil, followed by the chopped onions, peppers, celery, and garlic. Sauté for 3-5 minutes to soften.
  2. Pour the sautéed veggies and the drained kidney beans in a large slow cooker. Place the chicken over the top, then sprinkle the chili powder, cumin, and salt in the slow cooker.
  3. Pour the jarred roasted red peppers and their juices in a blender. Puree until very smooth. Pour the pureed red pepper and chicken broth in the slow cooker. Cover and turn on low for 6-8 hours, or high for 3-4 hours.
  4. When the chicken is cooked through. Remove it with tongs, and shred the chicken with a fork. Stir the shredded chicken back into the crockpot. Serve warm!

Fit Friday

So often we forget just how important stretching is.  Here are 8 great stretches to help alleviate lower back pain.  Try them today. :-)

Topic Thursday

Now that the cold has set in, hair and skin will start becoming drier than normal.  Here is a great use for coconut oil to help keep your hair moisturized!

Wellness Wednesday

Yoga isn't just for adults!  Get your kiddos in on the action.  Try these moves with them today!

Tasty Tuesday

Here is an easy, one-pot, set-it-and-forget-it crockpot meal!

SEASONED CHICKEN, POTATOES AND GREEN BEANS

INGREDIENTS

• 1.5- 2lbs Boneless Skinless Chicken Breasts
• ½ lb. fresh green beans, trimmed (about 2.5 cups)
• 1.25 lb. diced red potatoes (about 4 cups)
• ⅓ cup FRESH lemon juice
• ¼ cup olive oil
• 1 tsp. dried oregano
• 1 tsp. salt
• ¼ tsp. pepper
• ¼ tsp. onion powder
• 2 garlic cloves, minced

INSTRUCTIONS

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.
5. Note- Do NOT use lemon juice out of squeeze bottle and expect this to taste good! 

Motivation Monday

Fit Friday

Here is a great workout to try!!!  You will be sweating for sure!

Topic Thursday

Have you heard of Himalayan salt lamps?  They are increasing in popularity.  Here are some reasons you may want to consider putting one in your home.

Wellness Wednesday

I LOVE dates...have you tried this awesome sweet treat?

Tasty Tuesday

Break out those crock pots and enjoy this yummy, easy Taco Soup!!!

Taco Soup


Ingredients

• 1 lb ground meat (turkey, beef, venison)
• 1 onion, diced
• 1 bell pepper, diced
• 1 small zucchini, diced
• 2 cups frozen corn or 15 oz can
• 28 oz can diced tomatoes, undrained
• 15 oz can of beans, undrained 
• 2 cups water
• 3 Tbsp homemade taco seasoning or 1 packet
• 3 Tbsp homemade ranch seasoning or 1 packet 
•  salt and pepper

Instructions

1. In a large pot, brown the meat. Add in remaining ingredients and simmer for 30 minutes. Taste. Add more seasoning such as chili or cayanne powder, salt, or pepper if needed. I've been known to stir in a generous drip of Frank's Hot Sauce to kick it up a notch!
2. Top with plain Greek yogurt, shredded cheese, tortilla chips, avocado, or lime wedges!

Motivation Monday

This is so true!  I find myself doing this way too much...pick up, move on and go forward!  Today is a a new day!

Wishful Wednesday

Thoughts on a Tuesday

Move it Monday

Here is a great workout you can do to burn before the bird on the big day!!!

Fit Friday

Give this awesome workout a try today!!

Topic Thursday

Squats are very important, but make sure you form is correct!

Wear it Wednesday

Love this!!!

Tasty Tuesday

Chipotle Chicken Stuffed Sweet Potato Skins

Ingredients

·         3 sweet potatoes, washed

·         2 chicken breasts

·         ¼ cup olive oil

·         juice from 1 lime

·         4 cloves garlic, minced

·         1 chipotle pepper in adobo sauce, chopped

·         1 tsp dried basil

·         1 tsp cumin

·         1 tsp chili powder

·         salt and pepper to taste

·         2 cups frozen spinach, thawed

·         1 cup white cheddar cheese, shredded

·         chopped cilantro, for garnish

Instructions

1.       Preheat oven to 350 F degrees.

2.       Prick sweet potatoes with a fork all around. Place the sweet potatoes on a baking sheet and bake for about an hour or until fork tender. Place your chicken in a baking dish and rub with a tablespoon of olive oil, salt and pepper. Place in the oven with the potatoes and bake for 30 minutes or until cooked through. Allow to cool and shred the chicken with a fork or your hands. When the sweet potatoes are done cut in half and allow to cool.

3.       In a medium size bowl combine the olive oil, lime juice, garlic, chopped chipotle pepper, basil, cumin, chili powder, salt and pepper. Set aside.

Coupons

4.       If there is liquid in the spinach, make sure you squeeze out all the excess liquid. Toss the spinach and shredded chicken together, set aside and keep warm.

5.       Turn the oven up to 400 degrees. Remove the flesh out of the sweet potato, leaving a medium size layer of flesh inside with the peel so that it can stand up on its own and place in a baking dish. You can use the flesh for another use or to make mashed sweet potatoes. Brush the skins with a little of the chipotle sauce and bake for 5-10 minutes until nice and crisp. While the skins bake mix the spinach, chicken and chipotle sauce together. Remove skins from the oven and stuff with the chicken mixture, top with shredded cheese and bake for 10 minutes or until the cheese has melted and the skins are hot and crisp.

6.       Serve with fresh chopped cilantro.

Motivation Monday

Happy Monday! You got this!!!

Fit Friday

Give this fun body-weight workout a try!!

Topic Thursday

How healthy is your gut?  Do you have any of these symptoms?

Wellness Wednesday

I am so glad to know that my favorite bananas (the darker the better!!) are awesome for me!!  How do you prefer your bananas??

Tasty Tuesday

Cinnamon Roasted Sweet Potatoes & Raspberries

Ingredients:

·         6 cups chopped sweet potatoes

·         8 ounce bag of cranberries (no sugar added)

·         1 tablespoon coconut oil (melted)

·         1 tablespoon maple syrup (pure)

·         2 teaspoons cinnamon

·         1 teaspoon salt

Directions:

Preheat oven to 400 degrees. In a large bowl combine sweet potatoes, cranberries, coconut oil and maple syrup. Stir mixture until potatoes and berries are evenly coated. Then sprinkle on cinnamon and 1 teaspoon of salt and stir to coat evenly. Pour onto a cookie sheet lined with parchment paper. Roast for 40 - 50 minutes for until a fork easily pierces through the sweet potatoes. Remove from oven and sprinkle with remaining 1 teaspoon of salt. Enjoy!

Motivation Monday

This is one of my favorites...

Fit Friday

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

Topic Thursday

Have you heard of nutritional yeast?  If not, here is some great info on it and why you should consider adding it to your diet!

Wellness Wednesday

So many people are afraid of spaghetti squash because they aren't sure how to make it.  Here are steps to making roasted spaghetti squash (my favorite)!  Top with spaghetti sauce, pesto, etc. The options are endless!

Tasty Tuesday

This is one of my favorite game-day recipes!  It is so easy to make and you don't even realize how healthy it is!  Enjoy!



Cowboy Caviar

INGREDIENTS:

• 1/2 cup olive oil
• 1/3 cup sugar (see notes)
• 1/3 cup white wine vinegar
• 1 teaspoon chili powder
• 1 teaspoon salt
• 1 pound Roma tomatoes, seeded and diced
• 1 (15 ounce) can black-eyed peas, rinsed and drained
• 1 (15 ounce) can black beans, rinsed and drained
• 1 (11 ounce) can super sweet corn, drained (see notes)
• 1 red onion, diced
• 1/2 cup diced green bell pepper
• 1/2 cup diced red bell pepper
•  1 cup chopped cilantro (1 bunch)

DIRECTIONS:

1. In a large bowl, whisk together the olive oil, sugar, white wine vinegar, chili powder, and salt. Add tomatoes, black-eyed peas, beans, corn, red onion, and bell peppers. Stir to combine.
2. Stir in cilantro. Cover and chill at least 1 hour or overnight to blend flavors. Serve chilled or at room temperature.

Notes:

1. Regular canned sweet corn or frozen corn may be substituted for the extra sweet corn. The closest measurement for either option is 3/4 cup, but feel free to use the whole 15-ounce can of corn.
2. 1 sweet onion or a bunch of green onions may be substituted for the red onion.
3. A single bell pepper may be substituted for the 1/2 cup each of chopped red and green bell peppers.

Happy Halloween!

Fit Friday

Give these core moves a try!

Topic Thursday

Who doesn’t LOVE ice cream? It is my favorite dessert, no doubt!! I have recently found a new alternative to the beloved Blue Bunny or Ben & Jerry’s. Give Halo Top a try!! 

Wellness Wednesday

Sadly, exercise is the least prescribed form of medicine but there are SO many benefits, especially for your mental and emotional health!! 

Tasty Tuesday

I have been obsessed with spaghetti squash lately… This is definitely a yummy recipe to try!!

Ingredients

•About 3 cups cooked spaghetti squash

•2 large garden tomatoes sliced

•Kosher Salt

•Garlic Powder, Onion Powder, Dried Basil, and Dried Parsley for sprinkling

•5oz of fancy shredded Mexican cheese blend (separated)

•Fresh Basil for Garnish

Instructions

1. Preheat the oven to 350 degrees.

2. Spray a 11 x 9 casserole dish with non-stick spray.

3. Spread about 1 cup of spaghetti squash on the bottom.

4. Top with a layer of sliced tomatoes. Sprinkle with kosher salt and spices.

5. Top with 1.5 oz of cheese.

6. Add another layer of squash, then tomatoes, spices and cheese. Top with a final layer of squash.

7. Top with the last 2 oz of cheese and sprinkle with the spices one last time.

8. Bake for 30 minutes uncovered.

9. Top with some fresh cut basil and cut into 6 serving sizes about 3×3 inches each.

Motivation Monday

Teddy Roosevelt said it best! 

Fit Friday

Try this fun fall-themed pyramid workout!