Mixed martial arts and health advice!

Mixed martial arts and health advice!

Two things I’ve been up to since my last post here! I had great plans to keep my mileage up by running 2 days a week, one short and one long run, but that has completely dropped off the radar. I started a new workout program a week after the Ragnar Relay, and it has completely kicked my butt, as all Beachbody workouts manage to do! I am 25 days into the 30 day workout and can’t wait to share my results. I should be wrapping up the day before Thanksgiving (Is that good timing or what??) and I will be sharing my results at that time.

The workout program is called Core de Force, and it absolutely has worked my core. Every. single. day.  Much to my chagrin. Who in the world likes working their core??? It hurts!! I really hate it, but then I love it. It’s mixed martial arts, which means a variety of punching, a variety of kicks and then there are agility related cardio “spikes” or intervals thrown in between the martial arts aspect. It’s completely different than any workout I have done before – there are no weights, but lots of push-up variations to improve muscle strength.

As a health coach, I also love connecting with like-minded fitness individuals and companies – so today I’m excited to share with you this graphic from Elysium Health! Elysium’s mission is to solve the biggest challenges in health with science, to help people live healthier, longer. Working directly with the world’s leading scientists and clinicians, Elysium translates advances in science and technology into effective, scientifically sound health products that work — like their NAD+ supplement Basis. As a health coach who helps people live healthier lives, I love companies that are working to make people’s lives healthier too! For more information,  check out their YouTube channel, or connect with them on Facebook.

Check out my health tip in their company graphic below – pretty cool! Do you get four servings of vegetables every day?? Connect with me if you want some support with this – it gets easier, I promise! ElysiumSCBGjpbwp (2)

Stuffed Pepper Frittata

Stuffed Pepper Frittata

You know when you get really excited over a recipe?? No? That’s just me? Ok. Well, this one got me revved up this morning, and it did not disappoint! I’ll be making it again. And again. I may bust it out on my husband’s extended family weekend in a few weeks, because in addition to being delicious and healthy it’s also kind of fancy.

Bell peppers are the #1 veggie in our house right now, as everyone in the family will readily eat them raw. That includes husband, 5 year old and 2 year old. Ok, the 5 year old must eat every veggie dipped in ranch, but he’ll eat them. My 2 year old devours them and hubby will take them to work. And I enjoy them as well. So it’s on my Costco list every week to get the 6 pack of stoplight bell peppers, and that’s where I found a version of this delightful recipe.

Ingredients: (for 1 serving, multiple for more)
1 bell pepper
EVOO
2 eggs
handful of shredded cheese (1/2 blue container for portion fixers!)
handful of spinach (or cooked and chopped turkey sausage would be amazing too!)

Preparation:
Preheat oven to 400. Cut off top of bell pepper and remove seeds. Rub outside of pepper with a small amount of olive oil and place in baking pan or dish. If it won’t sit flat, insert peppers in muffin tin to hold them upright. In small bowl, scramble eggs and combine with cheese and spinach (or whatever additives you like!). Pour into egg and put in oven. Cook for approximately 30-35 minutes until egg is set to your liking. I cooked mine for 35 minutes because I don’t like yokey/runny eggs. Let cool for 5 minutes. Enjoy!!IMG_20170315_073848903-01

Protein Pumpkin Pancakes. Say that five times fast.

Protein Pumpkin Pancakes. Say that five times fast.

It’s been getting in the 70’s every day, the kids are in shorts and playing outside…in February!  I know a lot of the country is getting the same weather and it’s amazing, and also frightening. Oh hey #globalwarming. Not gonna lie, I am enjoying it. And for some reason I wanted pumpkin pancakes with this weather. Makes total sense haha! These pancakes are super easy to make, gluten free and full of protein and they taste good!

Ingredients:
1/2 c pumpkin puree (from a can is totally fine. Just don’t get the pie mix)
2 eggs
1/2 scoop vanilla protein powder or shakeology (optional)
1/2 tsp cinnamon
1/4 tsp pumpkin pie spice
1 tsp coconut oil

Combine together and mix well. Heat griddle or pan with 1 tsp coconut oil. Pour pancakes (this mix made 5 for me); cook until edges are dried, flip.

Optional toppings: combine 1 tsp nut butter (I used almond) with 1 tsp pure maple syrup or honey (I used syrup) – microwave for 10 seconds, mix well and spread on top of pancakes. It doesn’t make a lot but enough for a little sweetness on each pancake!

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Container count for portion fix: 1.5 red, 1/2 purple, 3 tsp

Clean Eating vs Paleo/whole30 vs Mediterranean

Clean Eating vs Paleo/whole30 vs Mediterranean

In case you were wondering what some key differences were between some of the current popular diet and nutrition plans happening these days, check out the chart below!  Whole 30 isn’t mentioned here; but you can include it in the Paleo circle. Whole30 is similar to Paleo in that it also eliminates grains, beans/legumes, dairy and sugar. Paleo permits non-refined sugar such as honey and is designed to be a lifestyle change, while Whole30 is designed to be a 30 day program to improve your relationship with food, but not maintained forever. More information about it here. I follow a clean eating lifestyle 80% of the time, to allow for the occasional beer and wine and dessert. Gotta live a little!  I also practice portion control – because I think that’s a necessary factor in eating healthy. You can still over do it on healthy foods!

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Lemon Herb Chicken with Parmesan Pesto Zucchini Noodles

Lemon Herb Chicken with Parmesan Pesto Zucchini Noodles

I’ve been wanting to make this for so long and finally got around to it.  I don’t have a veggie spiralizer, so used my mandolin instead and it worked out great.  My kids weren’t really a fan of the zoodles, but I think the pesto was the turnoff, not the zoodles.  It’s a great option if you are watching your carbs and wanting to get more veggies in your diet!

Lemon Herb Chicken:
-2 lbs chicken breast tenders
-juice of 1 lemon
-2 Tbsp olive oil
-1 tsp dried basil
-1 tsp garlic powder
-1/2 tsp onion powder
-1/4 tsp pepper
-1/4 tsp salt
-1/4 tsp oregano

Zoodles (zucchini noodles!)
-Coconut Oil cooking spray
-1/2 medium red onion, chopped
-3 cloves garlic, minced
-2 cups sliced mushrooms
-3-4 medium zucchini
-2 Tbsp basil pesto sauce
-1/2 Parmesan cheese grated plus more for top

Instructions

1. Mix together all of the chicken marinade ingredients, put in a ziplock bag with the chicken breast tenders and for 4 hours (up to overnight).

2. Heat a large non-stick skillet over medium heat. Add chicken and cook for 3 – 5 minutes, or until nicely browned on one side. Turn chicken over, cover, and reduce heat to medium. Cook for approximately 8 more minutes (depending on thickness of chicken,) or until chicken is cooked through.

3. While chicken is cooking, spiralize zucchini noodles.

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4. Spray a non stick skillet with coconut oil and heat over medium heat.

5. Add onion, and cook, stirring frequently, for 3 minutes, until onion is translucent. Add garlic, and cook for 1 minute.

6. Add mushrooms and cook until mushrooms are browning and have released all of their liquid, approximately 5 minutes.IMG_20160927_174957506.jpg

7. Add zoodles to mixture and heat up for approximately 3-5 minutes, depending on your preference.  I like mine soft and hot so did for about 5 minutes, they were almost mushy.  Add pesto and parmesan cheese and combine.

8.  Evenly divide portions between 4 plates, top with chicken and more parmesan.

21 day fixers: 1 green, 1 red, 1/2 blue, 1 tsp

Greek yogurt love!!

Greek yogurt love!!

I’ve FALLen head over heels for Greek yogurt lately. So many delicious combinations and ways to enjoy it.  I’m getting protein – and it’s 21 day fix approved so fits in my nutrition plan!  Yaaaaaas.  Here are two ways(sweet and savory) I enjoyed today, try it!

Sweet potato pancakes with Proyo

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Sweet potato pancake recipe can be found here.  And for the Proyo – just add in some protein powder (vanilla whey, etc or even better, Shakeology – probiotics!) to plain nonfat greek yogurt.  I added some unsweetened coconut flakes on top too.  I felt like I was eating cake with pudding in the middle!

A little spice for my lunch –  Chobani Meze Dip in three pepper salsa.  LOOOVE that it has less fat than hummus and that I recognize all the ingredients on the label!  It’s pretty hard to find a healthy dip that you can actually have more than 2 Tbsp of.  This fits the bill!  I added it onto my lettuce wraps along with low sodium turkey, cheese, tomato and red onion.

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Buffalo Chicken Pita

Buffalo Chicken Pita

When I think of buffalo chicken, I think a place called the Mad Hatter on the Jersey Shore, and their buffalo chicken pizza.  Soo good!  The Mad Hatter was flooded by Hurricane Sandy and although they’ve re-opened in a  modified venue, they are facing challenges with rebuilding.  They have some of the best pizza on the Jersey Shore.

Anyways – i love all things buffalo chicken – so threw this little sandwich together.  It will clear out your sinuses, whew!

3/4 cup cooked shredded chicken
One large spoonful plain greek non fat yogurt
Buffalo sauce of choice (I used Frank’s red hot buffalo wing sauce)
Half of a whole wheat pita

Mix all together – add more greek or buffalo sauce to your creaminess/spiciness level.  I threw some goat cheese in mine too, to imitate blue cheese.  Stuff in pita and enjoy!

21 day fix – 1 red, 1 yellow

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