Fit Friday

5 Exercises, 5 Rounds...try this fun workout tonight!

Topic Thursday

I've heard a multitude of conversation about a little spice lately -  turmeric. I'll admit I didn't know much about it until I googled multiple sites with good information. And I may or may not have tried a turmeric face mask that turned me into a lovely shade of oompa loompa for a couple days ( hubby found it hilarious, me not so much).
Here's a link to the University of Maryland website to learn more about this spice.

http://umm.edu/health/medical/altmed/herb/turmeric

-Kelli

Wellness Wednesday

I love this idea!  Too often we fixate on the negative...it's time to turn that around.  What a great way to re-live happy memories that happened throughout the year (that you probably forgot about)!

Tasty Tuesday

To make breakfast time run a lot smoother, I opt for make-ahead options.  I am usually long gone when my crew gets up so having something that is made ahead, makes their morning so much simpler.  Plus, this way I can still make sure they get a healthy breakfast!  I prep this on Sunday and we're good to go for a few days!

make-ahead breakfast potato bowls 

Ingredients

For the Potatoes:
• 2 pounds red-skinned potatoes, washed and cut into 1-inch chunks
• 1 small or 1/2 a large onion, cut into 1-inch chunks
• 1/2 green bell pepper, cut into 1-inch chunks
• 1/2 red bell pepper, cut into 1-inch chunks
• 2 1/2 tablespoons olive oil or avocado oil
• 2 teaspoons salt
• 1/2 teaspoon pepper
• 1 teaspoon onion powder
• 3/4 teaspoon garlic powder
• 1/2 teaspoon paprika
• pinch of cayenne
For the Eggs:
• 12 eggs
• 2-3 tablespoons butter (optional)
• salt & pepper to taste
Optional:
• Freshly grated sharp cheddar cheese
• hot sauce for serving
• 
  
• 
  
• Preheat the oven to 425F. Place the potatoes, onion, green pepper, and red pepper on a large baking sheet. Pout over the oil then sprinkle over the seasonings. Mix well to evenly combine and spread into an even layer.
• Bake for 50-55 minutes, until golden and tender, stirring every 15 minutes for even browning. (The potatoes like to stick to the pan, so I find that using a metal spatula with a sharp edge helps me get underneath them without breaking off their crispy parts.)
• Allow the potatoes to cool slightly while you make the scrambled eggs. Beat the eggs together until smooth and pour into a pan set over medium-low heat. Add the butter and cook until the butter is melted and the eggs are just set. (Don't overcook the eggs here if you're planning on reheating them later.) Season to taste with salt and pepper.
• Divide the potatoes and eggs between 6 individual containers. Top with cheese if desired.
• When ready to eat, reheat the eggs/potatoes in the microwave on 50% power for 1-1 1/2 minutes. Top with hot sauce and serve. Egg/potato bowls will keep for up to 4 days. Enjoy!

Source: http://meaningfuleats.com/make-ahead-breakfast-potato-bowls-gluten-free/

Motivation Monday

Are you doing what makes you truly happy?  If not, it's time to change that!

Fit Friday

Try this workout for a total body push!  Cardio and strength are infused in this no-equipment-needed workout!  Enjoy!

Topic Thursday

Sometimes you need to focus on your self-care.  It's easy to put others first, work extra hard and before you know it, you are at the end of your rope.  Here are some great ways to decompress and focus on you for a minute!

Topic Thursday

I have recently been drawn to essential oils and their many benefits but all of the information surrounding them can be overwhelming.  So I like using this guide to know what and where I should be putting them and for which ailments.  Obviously there are more uses than these listed but I use this as a cheat-sheet!

Wellness Wednesday

Collagen has gained popularity in the past year as a healthy addition to your diet.  Here are 5 benefits from collagen. Do you currently use it?

Tasty Tuesday

I am all for one-pan meals.  They are easy and delicious...and this one will boost your Omega 3's.  Try this yummy one out soon!  The best place I've found for purchasing wild caught salmon is Trader Joe's (in their frozen seafood section)...great price and super delicious!



SHEET PAN CHILI LIME SALMON

INGREDIENTS

• ½ cup freshly squeezed lime juice (or juice of 2 limes)
• ¼ cup fresh chopped parsley
• 2 tablespoons olive oil
• 2 tablespoons water
• 1 tablespoon minced garlic (or 4 crushed garlic cloves)
• 1½ teaspoons red chilli flakes (adjust to your preference of spice)
• 1 teaspoon ground Cumin
• 1½ teaspoons salt
• 1 tablespoon honey
• 4 salmon fillets (wild caught if possible)
• 1 red bell pepper (capsicum), deseeded and chopped
• 1 green bell pepper (capsicum), deseeded and chopped
• 1 yellow bell pepper (capsicum), deseeded and chopped
• 1 onion, cut into wedges

1. Preheat oven to grill/broil settings on high heat. Spray a baking sheet tray with cooking oil spray; set aside.
2. Whisk lime juice, parsley, olive oil, water, garlic, chilli flakes, cumin, salt and parsley together to combine. Add the honey and whisk again until the honey runs smooth through the rest of the ingredients. Arrange the salmon fillets, peppers and onion in a single layer on the prepared baking tray; and pour over half of the marinade. Toss peppers and onion to coat; and rotate the salmon to coat in the marinade.
3. Broil / grill until the peppers are just beginning to char at the edges (about 10 minutes) and the salmon is cooked to your liking (about 10 minutes). Remove from the oven and serve immediately with lime wedges and remaining marinade for added flavour. (If the peppers are not done to your liking, simply transfer the salmon to a plate and return peppers to the oven until roasted to your liking).

Source:  https://cafedelites.com/2016/05/16/sheet-pan-chili-lime-salmon/

Motivation Monday

Here is a great goal for you this week (and every week moving forward)!

Happy Spring Break!

We've made it to Spring Break!!!  This ole blog is going to take the week off but be ready for all new awesome posts starting next week!!!

Fit Friday

In honor of the upcoming beach weather (whether it's March or June), here's an upper body workout. A gym membership isn't needed, all these exercises are bodyweight only (although you could add weight if you wanted). Don't be deterred by the name. It wouldn't be as appealing if it were called 'Prey.' Have fun and good luck!

-Kelli

Topic Thursday

How much sugar is too much? What can too much sugar do to your body? A little isn't bad, but too much sugar can be a bad thing.

 -Kelli

Wellness Wednesday

Everyone has a different goal in life. Everyone has went through a different journey with different reactions.  Each one of you is special and unique. You will grow in mind, body, and spirit and do great things.  Just because your friend is excelling in something you aren't, doesn't mean you are a failure. It means you are great at something else.  Stay hungry to learn new things you're good at, or persistent at, or spark your interest. 

 -Kelli

Tasty Tuesday

I'm a sucker for grilled food. I make hubby grill all through the winter. I don't know what it is but everything tastes better on the grill. This recipe is one for the aforementioned cooking appliance (yes!). These little chicken skewers are great as an appetizer or for a whole meal. They do need to be marinated for a while, so if you're going to make these bad boys, plan ahead. Some grilled veggies like peppers or asparagus would be a great way to round out this dish!

Serves 4-6
Ingredients

• 8 chicken boneless, skinless chicken breasts or thighs, cut into 1-2-inch cubes
• 2 limes, juiced and zested
• 1 cup light coconut milk
• 1 1/2 tablespoons low-sodium soy sauce
• 1 1/2 tablespoons light brown sugar
• 1 tablespoon shallots, chopped
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon curry powder
• 1/2 teaspoon kosher salt
• 1/2 teaspoon garlic powder
• 1/4-1/2 teaspoon red pepper flakes
• 1/4 teaspoon fresh ginger, grated
• freshly ground pepper, to taste
• fresh cilantro, garnish
• skewers

Directions

1. In a large bowl, whisk together coconut milk, cumin, coriander, brown sugar, garlic powder, chili flakes, shallots, curry powder, soy sauce, ginger, lime juice and zest, salt and pepper (if using) until smooth.
2. Transfer mixture to a large, re-sealable plastic bag and add cubed chicken.
3. Seal bag and refrigerate for 2-4 hours, or overnight.
4. Once chicken has had a chance to marinate, thread meat onto skewers and set remaining marinade aside.
5. Heat your grill or griddle to medium-high heat and cook skewers, rotating frequently and brushing with marinade, until completely cooked through.
6. Transfer skewers to serving plates, garnish with fresh cilantro and serve immediately!

• Calories: 220
• Carbs: 6.4 g
• Fat: 5.4 g
• Protein: 26.8
• Sodium: 761.2 mg
• Sugar: 2.6 g

-Kelli

Motivation Monday

Annd we're back to the grind. It's another school/work week and this one feels promising. I have a little story about getting up an hour early to live an hour more. Since I've started weightlifting again, I have to go to the gym to do so (common sense).  I don't like a busy gym, it doesn't help my weightlifting flow.  I also don't like going at night, it's just a personal preference. So, in order to go to the gym and be at Grand View by 7 am, I go to the gym at 4 am. Oh yes, you heard me right, I'm up at 3:50 am and out the door.  I get up earlier to do the things I want to do. It may not be the most ideal time in the world, but I get a good workout in, and I don't miss any work or school. I also have my nights free, which is awesome! So you can get up earlier too. Start slowly. Like 10 minutes early, or maybe set your alarm for the earlier wake up time but stay up for twenty minutes. Eventually you will be able to get up an hour early and do the things. You have this! Make today a great day to start something new!  

-Kelli

Fit Friday

Today will be yoga day.  Yoga is a great way to increase flexibility, improve posture, and help balance.  It can be very relaxing as you concentrate on your breathing, and how your muscles are being used as you change positions.  Here is a 20 minute Sun Salutation you can do at home. Namaste.

-Kelli

Topic Thursday

robiotics? Prebiotics? What are they? Why should I eat them? Probiotics help balance out the bad bacteria in your gut. Fermented foods are high in probiotics - like kimchi, sauerkraut, or kombucha. Prebiotics are basically food for the probiotics - like berries, peas, and bananas.  Without probiotics and prebiotics, there may be more bloating, tummy trouble, or less energy. 

-Kelli

Wellness Wednesday

I'm still feeling the self love and self kindness train I blogged about before. Nick Vujicic is someone whom my students watched a video on.  He was born without arms or legs, but it doesn't deter him.  He tours around the world, speaking about how his experience has shaped him. His trials have helped him become stronger, and more able to help others. Without his spiritual wellness and his self love, he may be in a much different place right now. Loving yourself and accepting you for all your faults is self love. You do matter. You are someone. You can do it!

-Kelli