Frozen Blueberry Bites

Frozen Blueberry Bites
-Does that afternoon or late night sweet tooth kick in every now and then?! Try these frozen blueberry bites you won't be disappointed! 

Ingredients:
1 cup blueberries
1 cup non-far greek yogurt

Instructions:
-Place blueberries and Greek yogurt in two separate bowls. Place a piece a parchment paper on a large baking sheet.
-Drop each blueberry into Greek yogurt with a spoon, swirl around to coat and place on the parchment paper. Repeat until all blueberries are covered.
-Freeze for an hour or more, then enjoy as you please.

Healthy Burrito Bowls!

A great week night meal for the whole family! Add toppings to your liking!

Ingredients:
2 tablespoon olive oil
1 cup brown rice (I get the boil in bag kind)
1 (7 ounce) can Mexican-style tomato sauce
1 pound Jennie-O Lean ground turkey
1 red bell pepper, sliced, 1 yellow bell pepper, sliced
1 red onion, sliced
2 teaspoons salt
1 teaspoon black pepper, 1/2 teaspoon cumin
1/2 teaspoon paprika
1/2 teaspoon chopped garlic
1 (14 ounce) can black beans (rinsed and drained)
2 avocados, mashed
2 tomatoes, diced
1 1/2 cups shredded lettuce
1/2 cup shredded cheese
1/2 cup sour cream
tortilla chips for serving
*You can create your own bowl to your liking!


Instructions
-Heat a medium sauce pot (with a lid) over medium-high heat. Add cooked rice, tomato
sauce and 1 cup water. Simmer until hot.
-Heat a large skillet over medium-high heat with 1 tablespoon olive oil. Add the ground
turkey and cook, crumbling with a spoon, until brown and crispy.
Add in the sliced peppers and onions and cook until soft. Season with 1 teaspoon salt,
black pepper, cumin, paprika and garlic. Lower the flame and cook for 3 minutes.
-To assemble the bowls, spoon rice and tomato mixture at the bottom of each
bowl.Top with meat, peppers, onions, beans, and any additional toppings you'd like!

7 Ways to have a Healthy Merry Christmas!

MODERATION IS KEY!!!

The holidays can be a tough time to stick to your "moderate diet" here are some tips to help you through the holiday parties and cocktail hours! 

1. Mindful Snacking- This is one of the main causes of weight gain. Be mindful of what you put in your mouth! If you are at a party you usually "pick" not knowing what you have eaten! So make a plate, eat that and be done! 

2. Alcohol- Alcohol consumption clearly increases over the holidays. Choose wisely. Have a beverage, then a glass of water or soda water. My favorite drink is Vodka and Water or Soda with a lemon or lime... So you are hydrating at the same time! You will thank me the next am :)

3. Moderation- Yes, we all want to enjoy those deserts and unhealthy appetizers. Don't deprive yourself. Have a little and then be DONE! Enjoy a small amount or your will end up eating twice as much later that day! 

4. Stay Active- Get UP and Get MOVING! During the holidays we all get caught up with shopping, family, running around. Make it a point to get out and walk or run first thing in the morning so you do not get distracted during the day and push your exercise off. 

5. Make the Plans- Have friends that want to go to dinner?! Tell them you will make the plans! Make reservations at a restaurant you can make healthy choices, or where every you go you can always customize your own order! (I am queen of that :))

6. Carry a healthy dish- Invited to a holiday party? Tell the host you will bring a dish! Check out recipes on my blog that you can carry, enjoy and not be tempted by the unhealthy dishes. 

7. Prepare- Preparation is KEY! Before going to a party, go ahead and eat dinner! That way you will not be starving, you can make a small plate, and be satisfied! 

Wishing you all a Healthy Merry Christmas! -XOXO Haley

Benefits of Lemons and Limes!

Interesting facts about Lemons and Limes! 🍋🍋🍋

https://www.webmd.com/food-recipes/ss/slideshow-lemons-and-limes?ecd=wnl_spr_121217_REMAIL&ctr=wnl-spr-121217-REMAIL_nsl-promo-v_1&mb=ZVzRwnlWxt2EbwSpXlFfimdEpmNqbUHLl7TYXqKF55U%3d

Avocado Toast

Avocado Toast 🥑 

2 slices whole grain bread (or bread of choice)

2 Avocados pitted 

1 tsp red onion finely chopped

1 tomato finely chopped

2 tsp Parmesan cheese

2 tbs toasted almonds (I put them on a skillet on stove) 

1 tsp Garlic Powder

1 tsp red pepper

Salt and pepper to taste 

-Combine all ingredients except cheese and almonds. Mix well. 

-Bake bread until browned on both sides on 350 for about 4 min. 

-Remove bread from oven, spread avocado mixture evenly. Top with Parmesan cheese then toasted almonds. 

-Bake for 3 more minutes to melt cheese

Serve and enjoy!!!

Healthy Thanksgiving Recipes

Check out these healthy recipes that won't
 kill your diet over Thanksgiving!! 

1. Mashed Cauliflower:
http://www.delish.com/cooking/recipe-ideas/recipes/a50786/mashed-cauliflower-recipe/

2. Roasted Vegetables:
http://www.delish.com/cooking/recipe-ideas/recipes/a50228/holiday-roasted-vegetables-recipe/

3. Cauliflower Stuffing:
http://www.delish.com/cooking/recipe-ideas/recipes/a50127/cauliflower-stuffing-recipe/

4. Roasted Green Beans, Mushrooms, and Onions with Parmesan Breadcrumbs:
http://www.delish.com/cooking/recipe-ideas/recipes/a44622/roasted-green-beans-mushrooms-onions-parmesan-recipe/

5. Wild Rice and Cranberry Dressing:
http://www.delish.com/cooking/recipe-ideas/recipes/a35988/wild-rice-cranberry-dressing-recipe-wdy1113/

6. Skinny Sweet Potato Casserole:
https://jessicainthekitchen.com/skinny-sweet-potato-casserole-maple-pecan-topping/

7. Classic Stuffing:
http://www.delish.com/cooking/recipe-ideas/recipes/a55387/classic-homemade-turkey-stuffing-recipe/

Health Benefits of a Bloody Mary- YES! You heard me correctly :)

Check out this article on the healthy benefits ALL ingredients in a Bloody Mary have! Recipe in article...

http://www.teenytinykitchen.com/drinks/have-you-ever-thought-about-how-good-bloody-marys-are-for-you/#sthash.dBRQqLJU.dpbs

Healthy Succotash

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

INGREDIENTS

• 3 TBLS of olive oil
• 8 ounces of Jennie-O Hot Italian Turkey Sausage
• 1 medium sweet onion, diced
• 2 cups of fresh cut sweet corn
• 3 to 4 cloves of minced garlic
• 3 medium sized ripe tomatoes
• 1 cup of fresh peas or shelled beans of some sort
• 1 medium zucchini diced medium
• 1 red bell pepper, diced small
• 1-2 TBLS of minced fresh basil
• 2 tsps of paprika
• Salt and pepper to taste

INSTRUCTIONS

1. -Prep all your veggies, sausage and herbs. Puree the tomatoes and garlic in a blender and set aside. 
2. -Take out a big skillet that is deep and large in diameter. Heat up the oil and sauté the sausage over 
3. medium heat till lightly brown and then add the onions. Sauté for a few more minutes then add the 
4. pureed tomatoes and sweet corn. Bring to a simmer, lower the heat to medium and keep simmering 
5. until the corn is cooked through, about 10 minutes. 
6. -Add the peas or beans, zucchini, bell pepper and the basil and simmer for about 5 more minutes- 
7. add the smoked paprika, salt and pepper to taste and turn off heat. 
8. -Taste, and add more seasonings 
9. to your liking. 

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)

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

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.

Summer Tomatoes!

Know your summer Tomatoes! Delicious.  

 

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. 

  

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-

Total Body At Home "Spell YOUR Name" Workout

Fun workout for everyone to do on the go!

At Home Core Workout

Great core workout...anywhere you are!

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!

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

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/