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Nutrition

Date Balls with a Boost of Super Food

Did you know that you can take your healthy snacks to the next level💯just by adding a few super food ingredients?! While nuts and seeds combined with dates provide a hearty ❤️dose of protein and fibers, Turmeric, Cinnamon and Anise bump up 👍the antioxidants content and ease digestion. These bliss balls are easy to make and can serve as a pre/post-workout 💪🏻snack, or as a guilt-free indulgence😋 ❌ditch the store bought bars and start making your own. You will never regret it.🙌 Ingredients: 🔸1 1/2 cup pitted Medjoul dates 🔸1cup chopped almonds 🔸1cup chopped walnuts 🔸3 tbs Oats 🔸2tbs chia seeds 🔸1tbs desiccated unsweetened coconut 🔸1tbs coconut 🥥 oil 🔸1tbs turmeric 🔸1tbs cinnamon 🔸1/2tbs anise spice 🔸1tbs tahini (optional) 🔸3tbs toasted sesame (for coating) 🔸Pinch of salt Recipe: ✔️Combine everything except sesame seeds in a food processor. ✔️Shape into a separate bite-size balls 🔴and coat it with toasted sesame. ⚠️Optional👉add 2 scoops unflavored plant based protein powder Bariaa Al Moukahal Temecula Meadows Aerobics and Fitness Association of America Personal Trainer; National Academy of Sports Medicine Corrective Exercise Specialist; Strong First Kettlebell level 1 Coach Instagram myhealthytweeks

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Orange Ginger Chicken

Ingredients 4oz organic chicken, cut into 1 inch bites 1 Tbsp ginger ½ tsp basil 2-3 cloves minced garlic Black pepper Juice from half a lemon Orange, cut into fourths Season chicken with ginger, basil, minced garlic, black pepper and juice from half a lemon. Sautee, grill, or bake until fully cooked. Garnish with Orange slices and serve! Betr Health Betrhealth.com

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At Home Buddha Bowls

This post is for all of you health conscious individuals with crazy busy schedules, and no time for cooking, who are in need of nutritious and delicious on-the-go options. All you need is about an hour on Sunday to put some effort into chopping up fruits and vegetables and getting a little creative. Inspired by buddha bowls from the farmers market, I figured why can’t we do this from home?! Please, put your own spin on it and let me know how it goes! Lunch:  Okay, Trader Joe’s may be your new best friend here. Buy a couple bags of riced cauliflower. If you prefer, you can steam or cook the cauliflower however you would like. Personally, the less work for me, the better. I simply pour in about a cup of riced cauliflower uncooked (I usually microwave this later when eating anyway). Second chop up some lettuce and throw that on top. Toss in a cooked and chopped sweet potato, shredded chicken, chopped cherry tomatoes, and pecans. Later I add sliced avocado and Trader Joe’s Green Goddess Salad Dressing (amazinggggg and made with all fresh ingredients). Pro tip: if you heat the bowl before eating, remove the lettuce and add Read the full article…

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Juicing 101

Friends, when I first started juicing, I followed the recipe exactly, and I felt like it took forever to chop everything. But, trust me, in time you will be so efficient at juicing and you will be a master chopper, and you will be able to throw all types of combinations into the shoot of your juicer with a delicious result. Just keep it simple! To start, I almost always use a cucumber and two to three stocks of celery. Then, I add a handful or two of greens. Spinach or romaine is a good starter green because each has a mild taste. Later, consider going hardcore and try kale, collard greens, Swiss chard, or dandelion greens. After the greens, add the fruit. My suggestion is either a green apple or a pear. When juicing, remember a 3:1 ratio: three vegetables to one fruit. After adding the greens and a fruit, consider adding an optional, health-beneficial booster or two: parsley, cilantro, mint, lemon, lime, ginger and/or turmeric root. Consider spending the money for organic, so you can help to alleviate juicing pesticides. Why Juice? Juicing breaks down plant walls, making the nutrients and phytonutrients (compounds produced by plants) quickly accessible Read the full article…

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Super C Smoothie

Ready for a super easy, nutrient packed recipe? Add all ingredients to a blender and blend until smooth. 1 ½ cups frozen mixed berries and cherries ¼ frozen banana 8oz water ½ lemon juiced 1tsp lemon zest 1tsp Camu Camu Berry Powder (optional) Betr Health Betrhealth.com

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Healthy Pizza

Healthy food doesn’t have to be boring! You can make healthy alternatives to the foods you already love to eat to decrease the temptation and enjoy a healthier lifestyle. Before you can make a healthy pizza, you need a healthy crust. This gluten free recipe is rather easy to complete and it’s the basis for the other healthy pizza recipes. Gluten Free Pizza Dough Ingredients: Two Large White Potatoes One tablespoon of olive oil 1/3 cup of warm water one cup white rice flour kosher salt one large egg white two teaspoons of agave syrup 1/2 cup tapioca starch Preparation: Cook the potatoes in lightly boiling water for about twenty-five minutes. Wait for the potatoes to cool then peel and then force them through a ricer or strainer over a large bowl. Mix the agave, yeast and 1/3 cup of water into a small bowl and stir. Permit the mixture to set for 3-5 minutes or until a foam forms on the surface. In a separate dish, mix in the rice flour, potatoes and salt and begin to mix everything on medium speed. Add in the egg white and oil and continue to mix for another three minutes. Slowly pour in Read the full article…

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Salsa Chicken Bowl

Ingredients 1-2 Tbsp Salsa 1/2 Bell Pepper, chopped Handful of Spinach ½ Tbsp olive oil 1 tsp Lime juice 3oz Chicken Cilantro (to taste) 1/4 medium onion Chop up chicken into bite sized cubes. In a pan, combine oil, onions, and chicken. Sauté until chicken is golden brow and cooked completely through the middle. To assemble your Salsa Bowl, add cooked ingredients to spinach and chopped bell peppers. Top with a squeeze of lime juice, cilantro, and a spoonful of your favorite salsa for flavor! Betr Health Betrhealth.com

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Chicken Curry

Curry? Yes Please! What is better than curry to enhance the flavor of your meals and get all the health benefits of the most healing spices. Curry powder is a combination of cleansing spices that possess a wealth of medicinal properties and are considered natural antioxidants and detoxifiers. Give this unique spice a shot and it will be doing wonders for your kitchen, as well as, your health. Here are some of its valuable health benefits: cancer prevention, reduced risk of Alzheimer, stronger immune system, and improved bone health! Ingredients: 1 boneless skinless chicken breast, seasoned with ½ tsp of mix chili powder + black pepper + curry powder + olive oil + salt 1 c of mixed cut vegetables; red and green bell peppers*, carrots, green peas, or any vegetables of your choice (fresh or frozen) One Medium onion sliced 2 minced garlic cloves 1 Tbs coconut oil 1 Tbs olive oil 1 c coconut milk 1 c bone broth/chicken broth/ or water 1 Tbs curry powder Juice of half an orange or 1/3 c of pineapple juice 1 Tbs coconut yogurt or regular yogurt Recipe: Cook the seasoned chicken in a heated skillet with ½ Tbs coconut oil Read the full article…

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Chocolate Protein Truffle

Prep Time: 10 minutes Chill Time: 30 minutes Ingredients 1 Serving Chocolate Protein Powder of choice Pinch Sea Salt 2 oz. Coconut Milk, unsweetened 1/2 tsp. Vanilla Extract 1 Tbsp. Nut-butter of choice, room temperature 1 Tbsp. 100% Dark Cocoa Powder Directions In a mixing bowl, mix together protein powder and sea salt. With a fork mix and mash in coconut milk, vanilla extract and nut-butter. Using your hands form into a large ball of dough and then roll into 12 even sized balls. Place cocoa powder on a plate and roll each truffle in the powder. Refrigerate truffles for 30 minutes and enjoy! Note The dough should be a little crumbly. But if you have a hard time forming a large ball, add in a little filtered water (1 ounce at a time). Ana Comford North Scottsdale: Northsight/Raintree Certified Personal Trainer

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Peaches and Dreams Smoothie Bowl

INGREDIENTS 1 c frozen peaches ½ tsp almond extract 1 tsp cinnamon ½ banana 16oz coconut milk (10oz for a thicker smoothie)</span? RECIPE Blend all ingredients until smooth. Pour into bowl or cup and add toppings. Enjoy! Betr Health Betrhealth.com

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Sweet & Salty Popcorn Treat

Sweet & Salty Popcorn Treat Recipe – 1 serving size 1 ounce air popped popcorn (or 18 grams / 100 calorie Skinny Pop popcorn bag) 4 grams of honey (maximum 8 grams to taste) 15 Dark chocolate premium baking chips (1/4 of a serving size) Pinch of fine pink Himalayan Sea Salt to Taste Place popped popcorn in microwave safe bowl. Drizzle softened honey and sprinkle chocolate chips over popcorn Microwave for 30 seconds stir to mix and add pinch of sea salt to taste (Based on microwave cooking times are estimated and temperature may need to be adjusted) Ana Comford North Scottsdale: Northsight/Raintree Certified Personal Trainer

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Super Bowl: Healthy Recipes

Just a Few Healthy Super Bowl Snacks The Super Bowl is rapidly approaching. In just a couple of a weeks the world will bare witness to the two best teams in professional football do battle on the gridiron with the dreams of immortality within their grasp. But with this day (which should be a National Holiday) comes all of the calories filled beverages and greasy snacks that have become staples amongst the American football audience. This often become a hindrance to those looking to maintain their New Years resolution to lead a healthier lifestyle. But have no fear, we here at EōS Fitness have provided you with some alternatives to the more popular Super Bowl snacks that help you stay on the path to your fitness goals. All numbers collected from myfitnesspal.com Zucchini Fries Calories: 90 in 4oz Fat: 1 g Protein: 3 g Carbs: 6g    Sushi – Avocado Cucumber Rolls Calories: 160 in 6 pieces Fat: 5g Protein: 3g Carbs: 28g    Homemade Artichoke Dip Calories: 180 in one cup Fat: 14 g Protein: 4 g Carbs: 8 g   Beef and Beer Chili Calories: 313 in one serving Fat: 13 g Protein: 26 g Carbs: 26 g Read the full article…

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6 Tips For Healthy Eating This Holiday Season

Let’s face it, the holidays are the enemy of fat loss and personal fitness.  In fact you’re probably already thinking about some type of delicious cheesecake or pineapple upside-down cake or some other remarkable dessert.  Perhaps you’re wondering, “How am I going to make it thru to January 1st without completely undoing all of my most recent hard work in the gym?”. If you’re already worried about how to stay away from all the treats and sweets, we have some expert advice for you. The director of clinical dietetics at the Mayo Clinic in Rochester, Minn, Jennifer K. Nelson explains that the key to a maintaining your current level of fitness and personal health during the holidays does not have to involve avoiding any one particular meal or dessert. Instead, Jennifer explains that you should focus on potion control and a type of “normalcy” to your daily exercise and eating habits. 6 Tips to Maintain Your Fitness Thru the Holidays 1). Never starve yourself in an attempt to make up for it later Begin your day with your usual breakfast if you want to get your thanksgiving off to the best start. Starving yourself or eating too little in the Read the full article…

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5 Easy Ways to Lower Blood Pressure Doing Just 1 Thing

Have you had your lycopene today? If you ate a green salad with fresh chopped tomatoes, then you not only got a healthy dose of this powerful antioxidant, but you have also taken significant action toward lowering your blood pressure. A recent double-blind study conducted in Israel has confirmed what heart-healthy Italians have enjoyed for centuries (which is tomatoes and tomato sauce) may lower blood pressure and the risk of heart disease. The Israeli study was led up by Dr. Esther Paran, head of the hypertension division of Soroka Medical Center. It involved patients who were already being treated for hypertension, but were not responding well to the medications. Dr. Paran had patients take a supplement of tomato extract. The results were a significant drop in blood pressure after just four weeks. Tomatoes are so effective at lowering blood pressure because they contain lycopene. This potent antioxidant is even the focus of some hybrid tomatoes grown by the Israeli company, Lycomato, in order to have higher concentrations of lycopene in each piece of fruit. Other antioxidants found in tomatoes make this one super-food in the prevention of heart disease. It can even help keep LDL cholesterol from oxidizing which makes Read the full article…

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4 Important Facts You Didn’t Know About Whey Protein

Are you concerned about taking care of your body before and after strenuous activities or workouts? Do you try to avoid supplements that contain additives and possible side effects? If you are interested in better health and improved physical fitness you have surely heard that bodybuilders and other athletes are turning to a simple, natural supplement called whey protein. WHY DO ATHLETES USE WHEY PROTEIN? Protein levels are depleted through exercise. Muscles require amino acids to prevent deterioration, give endurance and build mass. Proteins supply these amino acids to the muscles which is why athletes use whey protein. WHAT IS WHEY PROTEIN? Commercial whey protein comes from cow’s milk. Whey is the by-product of making cheese and was usually thrown away as a waste product. Now researchers know that whey protein is high quality, natural protein that is rich with amino acids essential for good health and muscle building. It is naturally found in mother’s milk and also used in baby formula. It is being considered for use as a fortifier of grain products because of its considerable health benefits and bland flavor. Although protein is also found in other foods such as meat, soy and vegetables, whey protein is Read the full article…

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Top 3 Ways to Boost Your Immune System and Stay Healthy

Would you like to boost your immune system so that you can stay healthy and well this year? Here are three basic steps you can take to ensure that your immune system is in tip-top shape. Tip 1: Water, Water, Water, not Eggnog Tip one is to drink plenty of water. Your immune system requires lots of fresh, pure water to function properly. This is especially true if you are already sick, but drinking plenty of water can also help you stay well. A general rule of thumb is to take your body weight and divide it by two. You should drink at least that many fluid ounces of water per day. For example, a 150 pound man should drink at least 75 fluid ounces of water per day.   Tip 2: Take The Right Nutritional Supplements Tip two is to take the right supplements. Glyconutrients and phytonutrients are both essential supplements to take to boost your immune system. Other supplements proven to help your immune funtion are certain vitamins, antioxidants, colustrum, etc. As with all nutritional supplements, you’ll want to ensure that you take top-quality ones, so they will do your body some good. Just throwing a scoop of glyconutrient powder Read the full article…

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5 Surprisingly Snacks That Will Help You Eat Less and Lose Weight

Snacking may very well be America’s favorite pastime. According to national dietary surveys, about 9 out of 10 adults snack every day. The wisdom of snacking is heavily dependant on the quality of snacks being consumed: Many of the most popular options are loaded with salt and sugar, so it’s not surprising that increased snacking is associated with weight gain. There’s plenty of research to suggest that choosing snacks that are high in protein – rather than salt and sugar – can provide tremendous health benefits. According to a study by the INTERMAP Research Group, a higher number of small snacks may contribute to weight loss and a lower body mass index (BMI). Compared to participants with less than four eating occasions in 24 hours, those with six or greater eating occasions during the same time period had a lower mean BMI, and higher Nutrient Rich Food Index.   Here are five smart snacks to help you peel off the pounds:   EPIC Grass-Fed Protein Bar, Bison, 1 bar Serving size: 1 bar (37 g), Calories: 140, Total Fat: 8 g, Protein: 10 g, Sugars: 9 g, Dietary Fiber: 1 g, Sodium: 230 mg You might not think of bison Read the full article…

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EŌS Nutrition

A NEW approach… for REAL SUCCESS! Tired of fad diets? Tired of miracle pills? You already know the truth: Real success comes from complete balanced nutrition at the correct level of calories from real healthful foods. When you’re ready to really succeed, EŌS Nutrition is here to help make it happen. Other systems just email you a list of foods, or help you count calories… EŌS Nutrition’s Patent Pending System Takes a Radical New Approach by working with you like your own private nutritionist to help you create completely balanced diets using your favorite foods. EŌS Nutrition Puts You in Control… Your Goals Your Favorite Foods Your Choices See for yourself! Ready to give it a shot? How about a free consultation with a certified personal trainer?   Click here for additional information.   Click here to for a no obligation personal training & nutrition consultation! EŌS Nutrition is powered by Vitabot.

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