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Fire Up Your Booty With Just A Resistance Band

workouts Jan 03, 2018
 

Move 1: Jump Squats
Move 2: Lateral Lunge with Knee Tuck
Move 3: Hip Bridge Adductor PUlses
Move 4: Single Leg Hip Thrusts
Move 5: Resistance Band Mountain Climbers

Perform each move for 1 minute (or 30 seconds each side) for 3-4 rounds.

 

 

 
 
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Stability Ball Abs

workouts Dec 27, 2017
 

Move 1: Stability Ball Knee Tucks
Move 2: Bosu Ball Single Leg Extension To Knee Tuck
Move 3: Side Plank Reach To Knee

 

Perform each movement for 1 minute (or 30 seconds each side) and repeat 3-4 rounds.

 

 
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Pizza Flavored Turkey Meatballs

recipes Dec 25, 2017

Ingredients

  • 1 pound of responsibly raised, lean ground turkey
  • 1/3 cup of ground oatmeal
  • 2 teaspoons of FlavorGod Pizza seasoning (& more to top!)
  • Extra virgin olive oil
  • 1/4 cup of carrot, minced
  • 1/2 cup of onion, minced
  • 1 large cage free egg
  • 1 teaspoon of Italian seasoning
  • 1/2 teaspoon of pink salt or sea salt
  • 2 cloves of garlic minced

 

Instructions

  1. In a blender, add oatmeal, FlavorGod, salt, and Italian seasoning and blend until your oatmeal resembles a flour. Set aside.
  2. Now, either mince by hand or add 1 small red onion, 2 garlic cloves, and about 1 medium carrot to a food processor and process until produce is minced!
  3. Preheat oven to 350 degrees F
  4. In a large bowl, combine ground turkey, flour mixture, and the onion mixture and mix until combined!
  5. Now, spray a large cookie sheet and scoop 1 tablespoon of meat mixture and roll into a meatball. You should be able to make 5 rows of 4 meatballs!
  6. Bake your meatballs for 20 minutes and check the center of one meatball to...
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Almond Apple Chicken Salad

recipes Dec 20, 2017

INGREDIENTS

  • 1 ½ Cup chicken, shredded or cubed
  • 1 cup red grapes, chopped
  • 1 Cup apple, chopped
  • 3-4 Tablespoons toasted sliced almonds
  • Cup mayo (I used Primal Kitchen)
  • ¼ teaspoon salt
  • teaspoon onion powder
  • Dash of garlic powder


DIRECTIONS

Mix all together and serve!

 

 

 
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Kale Waldorf Salad With Avocado & Goat Cheese

recipes Dec 18, 2017

Mmmm..I absolutely love goat cheese! I never buy it either so it was definitely a treat to make this the other night paired with other delicious ingredients such as apples, cranberries, walnuts, and avocado! It is jam-PACKED with good-for-you nutrients and will keep you full and satisfied!


We decided to opt out on the chicken because we had another protein dish on the side, but feel free to use chicken (or any protein of your choice) to make it a fully balanced meal.

 

INGREDIENTS

  • 1 bag baby kale (about 6-8 cups)
  • 1 granny smith apple, chopped
  • 1/2 cup seedless red grapes, halved
  • 1/4 cup dried cranberries
  • 1/4 cup crumbled goat cheese
  • 1/2 medium ripe avocado, diced or sliced
  • 2 leftover grilled chicken breasts (8 oz), diced into cubes
  • 1/4 cup walnuts halves (1 oz)


Dressing:

  • 2 tablespoon extra virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 1 garlic clove, minced
  • 1 teaspoon dijon mustard
  • Salt and pepper, to taste

 

INSTRUCTIONS

  1. Preheat oven to 350 degrees F. Spread walnuts...
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Loaded Cauliflower Pizza Mac & Cheese With Bacon

recipes Dec 13, 2017

This dish was surprisingly so good considering the “mac and cheese” was made out of cauliflower! Markus and I have been on a roll with creating fun new recipes every Friday night and decided to whip this one up when I found an awesome recipe on Pinterest. I hope you love the recipe as much as we did!

 

Ingredients

  • 1/2 pound bacon, thinly sliced
  • 2 heads cauliflower
  • 1/2 cup full-fat coconut milk
  • 1/2 cup nutritional yeast
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground black pepper
  • 1 teaspoon finely chopped fresh chives
  • Flavor God Pizza seasoning

 

Instructions

  1. In a wide soup pot or heavy-bottomed saucepan, cook the bacon over medium-high heat until crispy.
  2. Using a slotted spoon, scoop the bacon into a bowl. Drain off most of the fat remaining in the pan, but don't wipe the pan down.
  3. While the bacon is cooking, cut the cauliflower florets away from the stems. (You should have 6 cups of florets.)
  4. Steam the cauliflower by placing the cauliflower in a large microwavable...
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Make Apple “Nachos” For A No-Guilt Sweet Treat

recipes Dec 11, 2017

I try to stay away from processed foods like chips and crackers. Knowing me, I can’t just stop at one serving. If it’s in the house, I will literally eat the whole box.


Because of that tendency, I’ve always tried to be a bit more creative to “feel” like I’m eating a delicious not-so-good-for-you dessert but was actually healthy for you!


So, the other day, I decided to make apple “nachos” for an easy quick dessert and it totally hit my sweet spot! Loaded with all of my favorite ingredients, it was the perfect way to end my night without the guilt of eating something super unhealthy for you!


I hope you love this recipe as much as I did!


Ingredients:

  • Apple of your choice
  • Unsweetened coconut flakes
  • Almond or peanut butter
  • Stevia sweetened chocolate chips (I use Lily’s brand)
  • Cinnamon or Chocolate Donut seasoning (optional)

 

Directions:

  • Slice the apples super thin to create “nachos”
  • Layer on all of the toppings
  • ...
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4 Ways To Stop Emotional Eating

nutrition Dec 06, 2017

Do you tend to gravitate towards food when you’re happy, sad, nervous, excited, depressed, or bored?


As a society, we have become more and more disconnected from our bodies and have made our social gatherings, meet-ups, and idle time an opportunity to chow down, even if we’re not hungry.


This obviously leads to an excess of calories and unwanted fat on our bodies. In addition, we start to look food not as nutritional nourishment, but rather, a way to feel comfort, celebrate, relieve stress, or pass the time.


I don’t blame you, though. When we eat, our endocrine system (in charge of our hormones), releases a hormone called serotonin, our pleasure hormone. It feels GOOD to eat! Our body relaxes, serotonin kicks in, and the food gives us energy to keep moving forward in our day.


But if you’re not careful, you might fall into the following scenarios of emotional eating:

  • You disconnect from eating due to distractions (eating with friends, watching TV, scrolling...
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Candied Pecan, Pear, And Pomegranate Salad

recipes Nov 29, 2017

For date night, Markus and I decided to make this incredible recipe we found on this blog and boy was it delicious!


I absolutely LOVE candied nuts, I LOVE pears, and I LOVE pomegranates, so combining all of those flavors in one is like heaven! Just beware, even though it’s a healthy salad, it does have a bit of sugar from the candied pecans, the dried cranberries, the fruit, and the dressing.


But, if you don’t mind, it’s extremely delicious and something you shouldn’t be too worried about if you’re having it occasionally. The only thing missing here to make it a perfectly balanced meal is the protein, so if you want to complete the meal, feel free to add whatever protein source you like!

 

Ingredients

Salad

  • 1 bag (6-8 ounces or about 8 cups) fresh spring mix
  • 1 cup heaping pomegranate arils
  • 3/4 cup dried cranberries
  • 1 can (15 ounces) pear halves*
  • 4 ounces feta cheese
  • Candied pecans
  • Poppyseed dressing

 

Instructions

For the salad:

  • Thoroughly...
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Healthy Paleo Chicken Adobo Recipe

recipes Nov 22, 2017

I’ll admit that this is not my recipe at all. In fact, I was perusing cookbooks at Barnes and Nobles and found a Paleo friendly crockpot cookbook and snapped a picture of this recipe. I just about screamed when I found out I could make my mom’s authentic chicken adobo recipe with a Paleo-friendly twist.


Now that Fall is here too, I’ve on this kick of wanting to use my crockpot and make things super easy in the kitchen. I’m all about spending as less time as I can in the kitchen without having to sacrifice taste, and the crockpot is that one-stop solution for that problem.


Using the crockpot is such a great way to save time and get your meals ready in bulk. When it’s done, simply portion out your chicken to your liking and store it in your portion controlled containers so you can bring it to work for the next few days!


I hope you love this recipe as much as I did! It sure brought me back to my childhood.

 

INGREDIENTS

  • ½ cup white vinegar
  • ...
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