4/8/19
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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4/8/19
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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4/8/19
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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3/8/19
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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3/8/19
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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3/8/19
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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2/8/19
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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2/8/19
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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2/8/19
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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2/8/19
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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1/8/19
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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1/8/19
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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1/8/19
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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1/8/19
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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