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Nutrition

Simple Summer Dinner Ideas

It’s summer, which means it’s time to start planning some super yummy and super healthy summer dinner ideas! You don’t have to look far, because I’ve got delicious summer dinner ideas your whole family is going to adore. Do you love summertime as much as I do? There’s something about the warmer weather and no school schedule that makes me one happy camper! As much as I love summer, it’s also a busy time for me as a mama. See, my husband’s busy season at work is between those lovely months of May – October. That means the kids and I are often on our own during the week for mealtime. Not to mention that we live in the desert, so dinnertime is at the hottest time of day. No one wants to turn the oven on when it’s 110 degrees outside! In my family, we crave simple, quick, sometimes cool/chilled recipes for dinner in those hot summer months. I particularly don’t want to spend more than 30 minutes in the kitchen while making dinner in the summer. I also want us to feel free to stay out playing, swimming, and exploring for as long as we desire without relying on fast food or other dine-out options all Read the full article…

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Burrito Bowl

Tortilla chips 2-4 cups cooked grains 1 can beans 1 can kidney beans 2-4 cups chopped romaine lettuce 2-4 chopped tomatoes 2 chopped green onions 2 cups frozen corn thawed Fresh salsa Avocado (optional) Instructions Break a handful of chips into pieces in the bottom of each serving bowl. warm the beans and corn (and grain if cooked ahead) Spoon the grain over the chips, followed by the beans, then layer on the rest of the toppings:  lettuce, tomatoes, onions, corn.  Top with salsa and avocado if using. Julie Jumet North Scottsdale: Norhtsight/Raintree Certified Personal Trainer & Group Exercise Certified Instructor including: Bodypump, Spin, Yoga Twitter @juliewalksthroughcancer juliewalksthroughcancer.com

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Foods That Hydrate

It is so important to hydrate your body, for optimal health and performance. It isn’t always easy to drink the optimal amount of water your need. When you add activities like working out or spending time in the hot sun, the amount of water needed increases and can seem overwhelming. The good news is that water intake doesn’t always have to come in the liquid form. Eating a variety of the following foods will help keep you hydrated and lower the amount of actual water you need to consume during the day. *Cucumber – Cucumber is a full 96.7 percent water. It can be eaten alone or mixed into a salad. Many smoothies feature cucumber as one of their main ingredients because of its light taste and refreshing qualities.  *Iceberg lettuce – While you hear a lot about the wondrous properties of dark green vegetables, none of them can beat iceberg lettuce’s hydrating quality. A large lettuce salad for lunch can help you feel refreshed throughout the afternoon. *Celery – This innocent-looking veggie is a mere six calories per stalk. Along with its hydrating properties, it packs a lot of fiber and vitamins. An added benefit is its tendency to Read the full article…

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Quick and Easy Salmon Recipe

When I started learning to cook I struggled with fish and chicken. In all honesty, I still struggle sometimes. But not with this recipe. This recipe is super simple and can easily be altered to suit your needs or tastes…except for the salmon part of course. The major benefit of eating salmon is that it is one of the best sources for Omega-3 (EPA and DHA) that our body so desperately wants and needs. I personally choose to buy wild salmon over farmed. Science has demonstrated that wild salmon has higher natural levels of Omega-3 plus, farmed salmon can contain toxins. Omega-3 is a nutrient we need to consume through our diet because our body cannot create it. The benefits to Omega-3 are good healthy brain function, decreasing inflammation, lowering blood pressure, improving arterial cells, and even reducing the risk of cancer. Eating salmon allows your body to receive/metabolize the nutrients in a natural state with all the other benefits/components (protein, vitamins and minerals) of the food rather than taking a supplement. In addition to all the above, I consider salmon the “happy fish.” This and other fatty fish have been known to help reduce symptoms of anxiety and depression. Read the full article…

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Healthy Smoothie Recipe: Power Packed Green Delight

Looking for a power packed smoothie that can also satisfy your appetite? Then what you want is what we call, the Power Packed Green Delight. This Hulk of a smoothie is loaded with protein, healthy fats, vitamins and minerals that will have your body feeling strong and running smoothly. To make you simply need to blend 1 .5 cup coconut milk 1 small avocado 1 banana 1 kale leaf 1 small handful of almonds 1 scoop of ice 1 scoop of protein powder   Have one after your workout, the amino acids acid will aid in protein synthesis developing strong muscles. But if you’re in a hurry, while nothing can replace a good nutritious meal, this smoothie can be a good substitute as it has everything you need to give you long lasting energy for the day. EōS Fitness Instagram goeosfit Twitter @goeosfit www.eosfitness.com

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Yogurt Parfait Smoothie Recipe

The yogurt parfait has become a staple for breakfast nowadays. It’s a nutritious delicacy that provides protein, vitamins, complex carbohydrates, and other beneficial nutrients. This smoothie is another fun way to have your parfait without the need for a spoon! It’s great for a pre-workout snack to give you plenty of energy in the gym. The ingredient list includes: 1 cup coconut water 1 apple 1 banana 1/3 cup yogurt ¼ cup oats ½ cup blueberries Related: Healthy Power Packed Green Delight Smoothie Recipe EōS Fitness Instagram goeosfit Twitter @goeosfit www.eosfitness.com

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Thai Beef Salad

Ingredients: 1 c Spinach 1 lime Cilantro ,to taste 6-8 oz. sirloin steak ½ cucumber Thai seasonings, to taste   Combine and ENJOY! Betr Health Betrhealth.com

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Snacking on Superfoods to Stay Healthy During the Day

Snacking. It happens to the best of us. No matter how hard you want to stick with your healthy diet, sometimes you need to eat something outside of your normal meal time. Maybe you haven’t been able to leave your desk at work to grab a healthy lunch, or a family illness is adding stress to your life, making it oh-so-tempting to hit the nearest snack machine and go to town. Before you toss back a handful of greasy chips or dig into that stale donut from the break room, consider that snacking can be healthy and even delicious! Here’s how to embrace snacking and why you should learn all about superfoods and the amazing benefits of consuming them. To Snack or Not to Snack For many of us, snacking feels illicit, like you’re cheating on your future meals. Too often, snacking is something done on impulse and involves shoving empty calories into your mouth that might momentarily sooth your hunger (and maybe your soul), but will ultimately inflate your waistline and harm your health. However, snacking doesn’t have to be bad. In fact, adding healthy, pre-planned snacks into your daily meal plan can actually help you feel more satiated Read the full article…

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Six Reasons You Should Eat More Chicken, Including This Orange Chicken Recipe

If you want to create a better body, that starts with adding better fuel to the tank. Designing the right diet can seem confusing or even so overwhelming that you just want to grab a tub of ice cream and give up. Not so fast! Results happen by changing one habit at a time. Start by adding more chicken to your diet. We’ll even help by giving you an excellent orange chicken recipe straight from Betrhealth.com at the end of this article. Chicken is super yummy, low in fat, and full of the protein you need to build muscle and burn fat. It makes a great addition to so many different meals that you’ll never get tired of seeing it on your plate. Let’s look at six reasons why you should eat more chicken and less red meat. 1.      So Much Protein! Protein is the building blocks of your muscles. If you want a toned, well-defined body, you’ll need to get plenty of protein in your diet. (Even more so if you are focused on heavy strength training.) Every three ounces of boneless, skinless chicken breast serves up a whopping 27 grams of protein, as well as plenty of amino Read the full article…

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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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