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Monday, October 9, 2017

Healthy Succotash

Here is a great recipe your whole family will love!!! You can serve over spaghetti squash or just eat as is! ENJOY!!! 

http://cavewomancafe.com/beef/succotash/


Thursday, September 14, 2017

Low Impact/ During Pregnancy Workouts

I work with so many women who are going through fertility treatments and do not want to stop working out when they have strict limitations. 

These workouts are low impact, will keep your muscles toned, and when your doctor clears you- You will not start from the beginning! Just do what you can, and always listen to doctors limitations! 

Workout 1: Go through 2-3 times as quick as you can. Whatever you have time for
*Need 5 LB weights*

20 Modified Pushups
50 Rapid Fire from your knees 5 lb weights (punch straight out)
10 Plank to Pushup R (Push up with R hand back down with R hand)-Hips still
10 Plank to Pushup L (Push up with L hand back down with L hand)- Hips still
50 Tricep Dips
20 Squat and Press 5 lb weights (squat then shoulder press weights over head)
50 Toes Out Low Pulses with 5 lb weights at chest
20 Toes Out Squat and Press with 5 lb weights 

Workout 2: Go through 2-3 times as quick as you can. Whatever you have time for. 
*Need 5 LB weights*

20 Basic Squats with 5 lb weights at chest
20 Lateral Lunges R with 5 lb weights at chest (feet wider than shoulder width, sink down to R, keep weight in heels)
20 Lateral Lunges L with 5 lb weights at chest (feet wider than shoulder width, sink down to L, keep weight in heels)
20 Walking Skaters with weights at chest (step R drop L foot back, Step L drop R foot back)
50 Toes Out Squatted Shoulder Press- Hold low squat, toes out and shoulder press
20 Tricep Over Head w 5 lb weights (hold weights over head drop behind head and back up)
20 Palms up Bicep Curls 5 lb weights (hold arms out to side chest level curl in to head and back out)
20 Tricep Over Head w 5 lb weights 
20 Out and Back R, 20 Glute Pulse R (on all 4’s lift leg out and up, and then just pulse up)

20 Out and Back L, 20 Glute Pulse L )on all 4’s lift leg out and up, and then just pulse up)

Wednesday, July 19, 2017

Arm Burnout Workout!

Have a big event or wedding coming up?!
Here is a quick arm workout that will make your arms feel tight and toned :)

Workout:
Repeat 2-3 Times, as much as you have time for!

20 Modified Pushups
20 Plank Tap R, Plank Tap L, Frogger (=1 Rep)
100 Mountain Climbers (R=1,L=2)
20 Plank to Pushup R (keep hips still)
20 Plank to Pushup L (keep hips still)
10 Burpees with a Baby Pushup
50 Tricep Dips
50 Quick Bike
25 Basic Crunches
50 Quick Bike


Tuesday, July 18, 2017

Cooking for 1 Person- Healthy Recipes

We all know it is hard to cook for just one person without wasting food... So we take the "easy" way out and pick up meals that are quick and convenient. 

Here are a couple of recipes you can cook for 1- And if you have extra they save great as leftovers for lunch or dinner the next day! ENJOY!!! 



Summer Chicken Salad
Ingredients: 
4 boneless skinless chicken breast OR 1 Rotisserie Chicken (pulled from bone and shredded)
2 Cups Purple Grapes
3 Tablespoons Yogurt or Light Mayo
1/4 cup Red wine vinegar
1/4 cup Red Onion (diced)
1/4 cup Green Apple (chopped)
2 Teaspoons Mrs. Dash table seasoning 
1 Teaspoon Ground Pepper
1 Teaspoon Salt
1 Teaspoon Cayenne Pepper

Directions:
-Boil chicken and shred/dice into small pieces. 
-Add all ingredients except grapes and mix/press in together.
-Add grapes and toss.
You can add more red wine vinegar if needed and ground pepper to taste! Serve over shredded lettuce with a side of fresh fruit.

Herb Chicken Salad
Ingredients:
4 boneless skinless chicken breast OR 1 Rotisserie Chicken (pulled from bone and shredded)
1/4 cup celery, 1/4 cup onions- chopped very fine
1/4 cup Red and Green Bell Peppers-chopped very fine
2 Teaspoons Basil 
2 Teaspoons Oregano
2 Teaspoons Rosemary
1 Teaspoon Ground Red Pepper ( more or less for spice)
1 Teaspoon Ground Red Pepper
Up to 1/4 cup Newmans Own Light Basalmic Vinegar Dressing (more if too dry)

Directions:
-Boil chicken and shred/dice into small pieces. 
-Add all ingredients and mix/press together.
-Can leave out any ingredients you do not like! 
Add more dressing if too dry and pepper to taste! Serve over spinach with a side of veggies! 

Healthy Slaw 
Ingredients:
6 cups shredded cabbage (in bag already shredded) *about one bag
1/4 cup reduced fat feta cheese
1/4 cup green onions -chopped
Dressing:
2 tablespoons olive oil
1/4 cup pomegranate vinaigrette 
2 tablespoons Italian seasoning
2 tablespoons Parsley
2 Tablespoons Oregano

Directions:
*mix cabbage , onions, cheese and toss with dressing
add 1 sliced grilled chicken breast
(will last in refrigerator for about 2 days)

Stuffed Chicken Roll Ups 
 Ingredients: 
2 boneless skinless chicken breast
1 bag of spinach
1 package seasoning blend (red pepper, green pepper, and onion) -in frozen section with veggies
1/4 cup of parmesan cheese
2 cups marinara sauce

Directions:
-Butterfly chicken-cut them in half (longways) so they are really thin.  Don't cut all the way through, you want just a really flat big piece of chicken.  Lay out flat on cookie sheet.
-Sautee seasoning blend on stove until unthawed. (about 5 minutes)
-Place spinach in a bowl, add 2 tsp water and microwave for 1:00.
 -Spoon 1/2 of spinach on each chicken breast and sprinkle with pepper mixture and 1/2 of the cheese.
-Roll chicken up like you are rolling a taco!
-Place in casserole dish, pour marinara sauce over the top and cover. Bake in oven at 350 degrees for 30 minutes
-Remove from oven and uncover. Add cheese and bake for 5 more minutes.

TAZIKI'S FRIDAY SPECIAL (modified!)
 Ingredients:
6 cups mixed lettuces(romaine, arugula, and spring mix)
4 boneless skinless chicken breast grilled or boiled-cubed
2 cups reduced fat feta crumbled
3 tomatoes-diced
3 tbs. fresh thyme chopped
1/4 cup green onions- chopped
1/2 cup newmans own light balsamic vinaigrette
Juice of one lemon
2 tbs Dijon mustard
1/2  cup olive oil
1 handful fresh basil- diced
Salt and Pepper to taste

Directions:
-To Make Vinaigrette Dressing :Mix thyme, onions, newmans own balsamic vinegar dressing, lemon, dijon mustard and salt and pepper. Slowly whisk in oil
-Place about 2 cups mixed lettuces on a plate
-Toss chicken with 1/2 of dressing
-Add remaining dressing on lettuce then put chicken on top
-Top with diced tomato feta cheese and fresh basil to taste

Honey Crusted Chicken
Ingredients:
4 Cups Rice Chex
2 boneless, skinless chicken breasts
1 Tsp. garlic powder
1 Tsp. splenda
1 Tsp. Red Pepper
Salt and Pepper
4 Egg Whites
1/2 Cup Milk

Directions:
-Preheat the oven to 375 F. Lightly coat a baking dish with cooking spray.
-Place the cereal in a ziplock bag and crush up then add garlic powder, splenda and salt and pepper and mix up. 
-Put 1/2 cup milk in a bowl, 4 egg whites in a bowl
-Dip chicken in milk, then egg whites and place in ziplock bag. Toss until chicken is coated. 
-Place chicken in a baking dish and sprinkle remaining cereal mixture over chicken. 
-Cook at 375 for 20-25 Minutes

Oven Baked Sweet Potato Fries
Ingredients:
1 large sweet potato, peeled and cut into wedges 
2 teaspoons extra virgin olive oil    
1/4 teaspoon salt      
Pinch of cayenne pepper 

Directions:
-Preheat oven to 450°F. 
-Put sweet potatoes, oil, salt, and cayenne pepper in ziplock bag. Toss until coated evenly. 
-Spread the wedges out on a rimmed baking sheet. 
-Bake until browned and tender, turning once, about 20 minutes total. I put mine on broil for a few minutes at the end to make them crispy :)

Chicken Chili
Ingredients:
1 Rotisserie Chicken-pulled off the bone and shredded OR 6 boneless skinless skinless chicken breast shredded
4 cans diced tomatoes- basil garlic and oregano seasoned
2 cans stewed tomatoes- Italian style
1 pkg frozen seasoning blend (onions, red pepper and green pepper)in freezer section
3 cups yellow corn
4 garlic cloves chopped
2 cans navy beans drained and rinsed (or your choice of beans)
1 tablespoon cumin
1 tablespoon ground red pepper
1 chili seasoning packet (low sodium)

Directions:
-In a skillet sautee garlic and onion and pepper seasoning blend.
-Add all ingredients in a big pot and let simmer for 30 min or place all ingredients in crock pot and cook on low for 5 hours

 Pistachio Crusted Chicken
Ingredients:
3/4 Cup Pistachios
3 Egg Whites, Lightly Beaten
4 Boneless Skinless Chicken Breast
1/4 Teaspoon Salt and 1/4 Teaspoon Pepper
Cooking Spray

Directions:
Preheat Oven to 400 Degrees
Place pistachios in a food processor or blender and process until fine. Transfer to a shallow bowl. Place egg whites in a
shallow bowl. Sprinkle chicken with Salt and Pepper. Dip chicken in egg whites and then dredge in pistachios pressing
lightly to adhere.
Heat a large nonstick oven proof skillet over medium to high heat. Coat pan with cooking spray. Add chicken to pan and
cook 4 minutes. Spray chicken with cooking spray then flip over and cook for another 4 minutes. Place in Oven.

 Bake uncovered at 400 degrees for 14 minutes or until done. Cut chicken crosswise.

Saturday, June 10, 2017

Friday, June 9, 2017

Summer Salad w Berries

Summer Salad
This is one of my ALL time favorite salads during the summer. 
You can add grilled chicken or shrimp if you want OR serve it as a side! Enjoy :)

Ingredients:
3 Heads Romaine Lettuce Chopped OR you can use Spinach
1/2 Cups of each of the following:
    -Sliced Strawberries
    -Blueberries
    -Mandarin Oranges (get the ones in the can with no sugar added and rinse them)
1/4 cup Parmesan Cheese (add more if needed)
1/2 Cup Roasted Almonds or Pecans
Dressing: Newmans Own Light Balsamic Vinaigarete 
-Combine all ingredients and toss with dressing right before serving. Add Salt and Pepper to taste. 
  



Tuesday, May 23, 2017

3 Great Exercises after Pregnancy

Exercises to do at home right after pregnancy....
So many people jump right back into exercise after having your little one. It is SO important to take the time to let your core heal and bring your muscles back together. You will be thankful!!!!

Here are 3 great exercises you can do at home when you have time :)

Bridge ups both legs x20-you can elevate legs on couch
Single leg bridge ups x20 R x20L -you can elevate legs on couch 
Heal Slides x20 R x20 L - not sure what this chick is doing but I would use a towel under heal and slide in and out Repeat 2x. You can do it 2-3 times a week

-Focus on engaging core and pulling and lifting with lower abs-





Tuesday, March 28, 2017

Spring Break Bottom and Core Workout

Keep your workouts going while you are on Spring Break! Here is a quick and simple workout you can do anywhere!

Saturday, February 25, 2017

Ab/Core at Home Workout

7 Exercises. 20 Repetitions. 3 Times. Great Ab and Core Workout!
-Here is the link to see exercises! https://instagram.com/p/BCNN0W3DiNH/

20 Plank to Push Up R, 20 L
20 Full Sit-Ups
20 Bike, Bike, 2 Butt-Ups
20 Flutter Kicks
20 Sissor Kicks
20 Alternating Cross Over Crunches
20 Froggers

Sunday, February 5, 2017

Endometriosis- Facts and Support!

Found this to be a very insightful article on Endometriosis. So many women face this issue and one of the hardest things to accept/understand. Support for other women and tips/guidance help so much. You are not alone! Hang in there, God has a special plan for each of us!!

http://www.m.webmd.com/women/ss/slideshow-endometriosis-overview?ecd=wnl_spr_020417&ctr=wnl-spr-020417_nsl-spn_1&mb=ZVzRwnlWxt2EbwSpXlFfimdEpmNqbUHLl7TYXqKF55U%3d


Saturday, February 4, 2017

19 Healthy "On-The-Go" Protein Filled Snacks!

Preparation is key when trying to maintain a healthy, balanced diet- Here are some ideas for protein filled snacks that will leave you feeling full longer and give you more energy!

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1996


Saturday, January 21, 2017

Quick/Easy ways to squeeze in exercise and healthy habits!

We all are busy, but you can be more productive when you take care of yourself and live a healthy life style.... 

See the link below on ways to make your lifestyle healthy and moderate! In summary...
1. Eating Well and Fueling your body- Take time at the beginning of the week to think about how you can eat healthy on the go. If you have a lunch meeting, schedule it outside and incorporate physical activity. When cooking meals at night, cook extra for the next days lunch, make a grocery list (be prepared when going to the grocery store, or you will end up walking out with a bunch of crap!!!). Plan easy meals that are ready when you get home (use a crockpot and toss everything in before you go to work and you will come home to a healthy dinner. Always think moderation.... Diet is 75% of living a healthy lifestyle. All it takes is a little planning. If you dont have time to shop most gorcery stores not have a delivery service. 

2. Stress Management and Sleep- It is proven that lack of sleep and stress hinder weight loss. Take time for yourself and make sure to rest your body and mind.

3. Think Moderation- No one is expected to be perfect. One small change in your diet will make a huge difference. Find the one thing that will make the biggest difference and challenge yourself to cut that out. 

4. Daily Activities- Think about ways to be more active. Take the stairs, park further away from your destination, get up at work and MOVE, encourage your employees to be active with you. 

Exercise and a Healthy Lifestyle is not a hard thing. Preparation and Moderation are key! 

Link to other healthy ideas from Spark People: http://www.sparkpeople.com/resource/wellness_articles.asp?id=1664&utm_source=sparkpeople&utm_medium=email&utm_campaign=best-of-sparkpeople


Friday, January 13, 2017

White Bean Kale Soup

Light, Bright, Hearty and Wholesome! This soup will fill you up and save you some calories!
*I substitute Turkey Sausage for the Italian Sausage...

http://www.popsugar.com/food/Italian-Sausage-White-Bean-Kale-Soup-Recipe-7137171


Lentil Soup with Kale and Bacon

Lentil Soup with Kale...
Warm Hearty Soup thats good for the soul!
*I substitute Turkey Bacon for regular bacon

https://www.thechicsite.com/2012/10/10/lentil-soup-with-kale-and-bacon/




10 Public "Hot Spots" for Germs...

Where do you think we are exposed 
to the most germs on a daily basis?
Curious to know your thoughts- Please share with us!!! 

Personally, my #1 obsession is where I sit my purse down in public places... 
Random, but I inadvertently place my purse 
on some of the NASTIEST surfaces possible without even thinking... 
Public Bathroom Floors, Grocery Store Counters, Shopping Carts, or simply on the ground! Think of all the germs you pick up and bring into your car/house without even knowing!!!

Being in the health field, I am very aware of public places 
and take extra precautions to be as sanitary as I can. 

This article for sure "hit home" for me... Have you ever thought about the places you frequent most and how many germs/bacteria you expose yourself and your kids to?! 

Being flu season, make sure to make the extra effort to 
keep you and your kids as "GERM FREE" as possible! 

Check out the places webmd.com named "The most public hot spots for germs"

http://www.m.webmd.com/cold-and-flu/ss/slideshow-public-germs?ecd=wnl_spr_011317_REMAIL&ctr=wnl-spr-011317-REMAIL_nsl-ld-stry_1&mb=ZVzRwnlWxt2EbwSpXlFfimdEpmNqbUHLl7TYXqKF55U%3d

Sunday, September 11, 2016

Shocking! What's in your fast food....

It's amazing to me how many people do not know what is really in their fast food... Read this article and you will be shocked!

http://www.m.webmd.com/food-recipes/ss/slideshow-fast-food-ingredients?ecd=wnl_spr_090616_AM&ctr=wnl-spr-090616-AM_nsl-ld-stry_1&mb=ZVzRwnlWxt2EbwSpXlFfimdEpmNqbUHLl7TYXqKF55U%3d