Fall fruit. - Pomegranates 🍂
They have a wealth of health benefits packed inside them including their ability to improve vision, reduce signs of aging, prevent various types of cancer, improve digestion, boost your immunity system, lower cholesterol, increase your metabolism, strengthen your bones, boost cognitive function, lower blood pressure and takes care of your skin.
Choose a pomegranate that is even in color. Slice down the middle but not all the way through. Just enough so not to disturb the seeds. Pull apart gently. Over a bowl, tap pomegranate with a wooden spoon or spatula as shown in the video 🎥 (👉 Swipe to see video)
👉 RECIPE: Braised Fish with Chili Lemongrass and Fish sauce
So i haven't shared any dinner 📷 lately. It's simply because daylight is getting shorter. By the time I'm back from work and done with cooking, it's already too dark outside 😶 for any good photos. Plus, I'm too hungry to wait for my plate 🥗
So here it is:
For 3 servings: - 3 fish sockets: any type of sturdy white fish, about 700-750gr. Cleaned and pat-dried with kitchen towel - Marinade mixture:
2 stalk lemongrass, cut in small pieces
2-3 garlic cloves
2 🔥🔥chili pepper
1 tsp grounded laos
1/2 tsp ground black pepper
2 sprigs of fresh dill - Pulse in a food processor until everything is finely minced
- Add 20ml Vietnamese fish sauce
- 3ml low-sodium soy sauce (for the colour)
- 1/2 tsp turmeric
- 1/2 cup water
- 1 tbsp cornstarch
- Green onion, chopped - Mix everything with the minced spice mixture
- Marinade the fish in Ziploc bag for about 20mins
- (Optional): Pan fry the marinated fish until all sides are lightly brown
- Transfer into a slow cooker
- Put in high for 4 hours
Serve hot on 🍚 of choice (white rice for an authentic Asian meal, cauliflower rice for lower carb intake, or wholegrain mix rice for somewhere in between) and fresh dill 🌿
Another informative post by @fit_pham ! I too was fooled by veggie pasta. No longer! ・・・
#KNOWYOURFOOD : Pasta edition!!🍝 So raise your hand if you've ever seen 'spinach pasta'🌿 and thought.... oh, this pasta MUST be healthier and better for me!🤔 Turns out, there's not really any difference in the nutrition.😣 Don't be fooled by pastas that say they contain vegetables in their ingredients. Spinach pasta is just regular pasta made with a tiiiiiiiiny (legit, tiny) bit of spinach, often in powder or puree form. While some companies might claim their veggie pastas contain a full serving of vegetables, it's no substitute for a real vegetable dish, since spinach pasta might not have all the nutrients you would otherwise expect from fresh spinach.😑 Regular pasta isn't 'bad'. If you prepare it well, it can be a great source of carbs and veggies!
My tips: pair pasta with a lot of FRESH vegetables🍄🍆🌽🥕, eat whole-wheat pasta🌾, and try serving it as a side dish instead of a main dish. Pasta is NOT a matter of yes or no, but a matter of how much and how often!!😍😘 #healthytips#GetFit2StayHealthy#getfitnowaskmehow
🔶 Great Halloween Ideas to Eat 🔶
If you’re looking for more healthy party snacks for Halloween for kids to “brew up,” look no further! Recreate a witch’s broom by taking a slice of provolone cheese and cutting fringes for the broom using scissors. Then, roll the cheese around small pretzel stick with the fringes pointing downward. To keep the cheese in place, tie a fresh chive around the cheese on the pretzel. Super easy, and super cute!
Stuffed Sweet Potatoes with Bacon & Eggs - Serves 4
4 medium sweet potatoes, cooked and cooled slightly
1 tbsp. Ghee (I use @gathersuperfoods)
1 lb. compliant bacon (I use @pedersonsfarms), cooked
1 green onion, sliced
2 tsp. Lemon juice
½ tsp. salt
Hot sauce (optional)
Cut your eggs however you like them in ghee or oil (here they’re scrambled). Cut open your baked sweet potatoes (I usually bake mine at 375 for an hour) and use a spoon to fill with eggs. Cut the cooked bacon into bite-sized pieces and thinly slice the green onion, and top each potato with them. Cut open the avocados and remove the pits. Scoop out the flesh and mash together with the lemon juice, salt, and hot sauce. Season to taste with salt and pepper. I like to serve with a crunchy salad!
A big shoutout to teammate Randall! ・・・
Randall H. lost 25 lbs. in 6 months while drinking Shakeology and working out with multiple Beachbody programs! “I love the taste and convenience of Shakeology. When traveling, the portability is great. The nutrition value is incredible.” To learn more about Shakeology, message me. @CoachGinnyToll ⠀⠀
EGG AND LOX ON AN ENGLISH MUFFIN
3 egg whites
1 whole egg
2 oz lox and
1/4 cup chopped onion
1 whole-wheat English muffin
1 cup blackberries
Scramble eggs with lox and onion. Serve on top of a split toasted English muffin with berries on the side.
Total: 389 calories
The protein in the eggs can help build muscle, plus eggs contain vitamin B12, which is vital for breaking down fat. In one study, people who had two eggs at breakfast ate 164 fewer calories at lunch.
When you exercise do you ever think about your neck? Here's a great tutorial by @quaddoc. Give it a try!
HOW DOES YOUR NECK MOVE?
Have you ever looked over your shoulder and realized that you can't on one side?😲 For tonight here is a little ROM check that you can run through to see if you have some limitations or achy areas in your neck.
⚠️Quick Disclaimer: If at any point this causes any sharp or shooting pain, STOP immediately.
As you set up to do this you can either 🤳film yourself from your phone or have a 💁🏻friend help you out! Move slowly and perform a couple of reps of each movement before you move on to the next one.
If you do find somethings take a 📝mental note and compare your footage with this video to see how you do. This may give you some 🤔 insight to somethings you might need to work on.
Does this sound like someone you know? Tag a 🙋🏻friend and show them some 😘love!
The important part is that you are doing it! Whether it's yoga, strength training, cardio, playing sports, whatever..... The fact that your are doing it is what counts. Your form will improve over time and do will your endurance. Some days will be better than others. Its okay! Keep going! You've got this!
Morning run ✅ my new way of dealing with a bad run is to go out for another as soon as possible. Always try to have the most recent one be a good one that so you want to run more 💁#MindtricksOnMyself happy Tuesday!
Greek Chicken Salad Meal Prep Bowls ~
1 lb, cut into 1" bites Chicken Breast
1/4 cup Primal Kitchen Greek Vinaigrette
1/4, diced Red Onion
16 olives Kalamata Olives
1/2, sliced and quartered Cucumber
1, sliced thin Roasted Red Pepper
1, diced Roma Tomato
4-5 cups Spring Mix
In a Ziploc bag add chicken and dressing, seal and ensure all chicken is evenly coated. Let marinate on counter for 20-30 minutes. Chop all veggies while you wait. Preheat skillet on medium high, add chicken and saute until thoroughly cooked.
Assemble the salads:
Divide lettuce among 4 containers. Add cucumber, tomato, peppers, olives, and onion. Top each salad with chicken"
Italian Mozzarella Chicken Foil Pockets
4 4 oz. chicken breasts pounded to an even thickness
1/4cup olive oil
2tablespoons lemon juice
1tablespoon Dijon mustard
1tablespoon balsamic vinegar
3-4 garlic cloves, minced
1tsp EACH dried basil, dried parsley, onion powder, salt, dried oregano
1/4tsp EACH pepper, red pepper flakes
1 1/2cups zucchini, cut into ¼” slices(approx. 2 medium zucchini)
2cups potatoeschopped into 1/4-1/2” cubes
1 1/2cups sliced carrots(3-4 medium carrots)
1/2 small onion, chopped
2tablespoons butterchopped into 8 cubes (optional)
1cup shredded mozzarella cheesemore or less to taste
fresh lemon juice
Whisk together all of the Marinade ingredients in a shallow dish or freezer bag. Remove 1/4 cup Marinade for vegetables.
Add chicken to marinade in bag, remove excess air and turn to coat. Marinate room temperature up to 30 minutes or up to 2 hours in the refrigerator.
Meanwhile, add potatoes and carrots to a large microwave safe bowl. Add 1 tablespoon water. Cover, and microwave 5 minutes. Drain well.
Add zucchini and onions to potatoes/carrots in large bowl. Add 1/4 cup reserved marinade. Toss to coat.
Lay out four 18×12-inch pieces of heavy aluminum foil on your counter. Add one piece of chicken to each piece of foil. Evenly divide veggies between foil packets, placing around chicken. Evenly dot veggies and chicken with cubed butter. Seal foil packets closed and transfer to a baking sheet.
Preheat oven to 400 degrees F. Bake for 20-25 minutes OR until veggies are tender and chicken is cooked through.
Carefully open foil and sprinkle each chicken breasts with mozzarella. Leave foil open and broil until cheese is melted. Garnish with fresh parsley, lemon juice and freshy cracked salt and pepper if desired." By @carlsbadcravings
Here's a great post by @fit_pham
🔸️#KNOWYOURFOOD : LET'S TALK ABOUT #PROTEIN .🔸️ ✔️First thing first: PROTEIN are an essential macronutrient. Incorporating a healthy amount into your diet is NECESSARY. Eating a ton of protein won't turn you into a huge hulk-azoid, nor will it magically melt all your fat away and turn you into a goddess. ✔Second: There's lots of different kinds of proteins. Generally speaking, there's animal based and plant based proteins, but even within that breakdown, you can eat whole sources or protein powders or protein bars! So what do you do?? ✔Third: Let's break down animal proteins. Animal protein sources, such as meat, fish, poultry, eggs and dairy, are similar to the protein found in your body. These are considered to be complete sources of protein because they contain all of the essential amino acids that your body needs to function effectively. Animal protein sources are higher in certain nutrients, such as vitamin B12, vitamin D, the omega-3 fatty acid DHA, heme-iron and zinc. Processed red meat is associated with an increased risk of disease. Unprocessed red meat and other lean meats are generally okay. ✔NEXT UP: Plant based proteins. Plant protein sources, such as beans, lentils and nuts are considered to be incomplete proteins, as they lack one or more of the essential amino acids that your body needs. BUT if you eat them in combinations, you'll get the whole range of amino acids needed for complete proteins. A diet high in plant protein is linked to a lower risk of heart disease, diabetes and obesity. ✔LASTLY: If you're eating protein powders/bars, watch out for unnecessary preservatives, sweeteners, and JUNK. They're great for on-the-go nutrition otherwise. .
👉So what do you guys think? Proteins are INSANELY controversial. Should you be eating plant protein? Or animal? Or both? Will you get enough protein? What's the optimal amount of protein? MY ANSWER? It might be frustrating, but it's totally up to YOU and YOUR BODY. Find what your body FEELS best on, try to make sure the SOURCE of protein is as sustainably and responsibly produced as possible, and eat it in moderation. #GetFit2StayHealthy#getfitnowaskmehow
A bad run is still a run! Focus for on this after a less than satisfactory run. Horrible stitches and nausea do not great running make. But I did it, and that's something at least. How did you move today?
Slow Cooker Greek Chicken - Makes 8-10 servings⠀⠀
2 pounds chicken, breasts or thighs (or a mix of both)⠀⠀
6 chopped red potatoes⠀⠀
2 red bell peppers, sliced⠀⠀
2 teaspoons minced garlic⠀⠀
½ cup sliced black olives⠀⠀
1/4 cup chopped sun dried tomatoes⠀⠀
3/4 cup chicken stock⠀⠀
4 tablespoon Tahini⠀⠀
1 tablespoon dried dill⠀⠀
1 teaspoon dried oregano⠀⠀
1 teaspoon salt⠀⠀
Juice of 1 lemon⠀⠀
Fresh chopped parsley (to garnish)⠀⠀
2 tablespoons chopped red onion (to garnish)⠀⠀
more salt & pepper to taste⠀⠀ ⠀⠀
- IN a slow cooker combine chicken breasts, potatoes, bell peppers, garlic, olives, sun dried tomatoes, chicken stock, 2 tablespoons of tahini, dried dill, dried oregano and 1 teaspoon salt. ⠀⠀
STIR until combined and chicken is coated, then cook on low for 6-8 hours on low. ⠀⠀
- WHEN chicken is done, shred the chicken with forks and keep it in the slow cooker, then add in 2 more tablespoons of tahini and juice of lemon then stir to combine. ⠀⠀
- SEASON with salt and pepper to taste then garnish with parsley and red onion! ⠀⠀
- SERVE on top of cucumber noodles or with roasted veggies!
Its #mealprep time! Not doing it yet? You should. This makes life so much easier to stay on track. Side benefit is that you don't have to think about what to eat when you are so hungry and tired. Try it! ・・・
Prepped by @meowmeix
Breakfast - Oatmeal with fruit + protein shake
Snack - Raw bell peppers + sacha inchi seeds
Lunch - 4oz Ground Turkey seasoned with chipotle @flavorgod, steamed cauliflower, chopped white onion + cherry tomatoes
Supper - 4oz Bison seasoned with turmeric, black pepper cumin, broccoli + squash
Dinner - Chicken Salad Jar: Balsamic, tomatoes, cucumbers, beets, 4oz Chicken seasoned with Jamican jerk @flavorgod + mixed greens
Night snack - shakeology + kale cubes + cocoa. ---
OATMEAL WITH PECANS AND BERRIES
1 packet Original Quaker Instant Oatmeal
1 cup skim milk (or unsweetened almond milk)
2 Tbsp chopped pecans
1/2 cup raspberries
1/2 cup blueberries
Use milk to prepare oatmeal according to package directions, and mix in pecans, raspberries, and blueberries.
Total: 351 calories
The soluble fiber in oatmeal will keep you full well past the time you usually start thinking about lunch.
A great tutorial by @miz.liz! ・・・
✨YOGA FOR STRONG CORE✨
Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.
Back pain is a common side effect of a weak core. When our abdominals are weak, it's often because our back muscles are overly strong, Building core strength will help bring balance to the front and back of your body.
1. Navasana (boat pose) - bend knees for modification
2. Ardha navasana (half boat pose or hollow body) - favorite integration drill for entire body especially for handstands; make sure to glue your low back to the floor
3. Table top with one arm forward and opposite leg back - balance and core stability 💪
4. Same thing as 3, but bring elbow to opposite knee for a crunch
5. Plank - works on shoulder, wrist, and core strength
6. Chaturanga (low plank) - toned upper body for arm balances while working on the core
7. Forearm plank - by far my favorite core exercise! Works on the entire body
8. Side plank on forearms - get those side muscles 💪
9. Side plank .
Try these out for a more integrated, stronger core ❤️
Orange Sesame Chicken and Broccoli
4 chicken breasts (about 2 lbs)
2 tbsp ghee (I use @gathersuperfoods)
1 cup orange hoisin sauce (see below)
2 broccoli crowns, cut into small florets
2 green onions
1 tsp salt
1 tsp pepper
1 Tbsp sesame seeds
Pat dry the chicken with paper towels, then cut it into bite sized pieces. Add the ghee to a large skillet over high heat, and add in the chicken. Allow to cook, stirring occasionally, for about 5 minutes or until mostly cooked through. Add the sauce to the pan and bring to a simmer, and allow the chicken to cook in the sauce for another 3-4 minutes, stirring occasionally. Season to taste with salt and pepper. In a separate skillet, steam the broccoli over medium heat for 5-6 minutes or until bright green (careful not to overcook it). Serve the chicken with the broccoli and top with green onions and sesame seeds. .
Orange Hoisin sauce
2 Tbsp compliant almond butter
zest and juice of 1 peeled orange
2 cloves garlic
½ inch peeled ginger
1 tsp apple cider vinegar
1 Tbsp tomato paste
¼ cup coconut aminos
½ tsp Chinese five spice seasoning
2 tsp sesame oil
½ tsp chili powder
1 tsp salt
½ tsp pepper
Add all the ingredients to a medium sauce pan and bring to a boil. Lower the heat and allow to simmer for about five minutes, then pour into your blender or food processor. Blend until smooth (optional: strain through cheesecloth and add more orange juice to thin if needed)
Curry Chicken Salad on Sweet Potato Toast - Makes 4 servings⠀
2 sweet potatoes⠀
2 chicken breasts, cooked and chopped or shredded⠀
¼ cup chopped cashews⠀
¼ cup chopped mango⠀
2 medjool dates, chopped⠀
½ cup chopped celery⠀
2 tablespoons chopped green onions⠀
3 tablespoons mayonnaise⠀
2 teaspoons curry powder⠀
1 teaspoon apple cider vinegar⠀
salt and pepper to taste⠀ ⠀
Sweet Potato Toast:⠀
SLICE sweet potatoes lengthwise into 1/4 inch slices. ⠀
ADD to the toaster like you would bread and toast on high. ⠀
TOAST them 2-3 times through until there is a little bit a browning on both sides.⠀
Cashew Curry Chicken Salad:⠀
IN a large bowl combine chicken, cashews, mango, dates, celery and green onions.⠀
IN a small bowl combine mayonnaise, curry powder and apple cider vinegar, then pour it over the chicken mixture. ⠀
TOSS to coat and season with some salt and pepper.⠀
SCOOP onto sweet potato toast and enjoy!
Dinner last night made with half cauli rice and half white rice. Used some Kebob spice mix to season and added red bell peppers and spring onions. Everyone enjoyed this and it was hard to differentiate the cauli from the rice. #cauliflowerrice#healthydinner#eatmorevegetables
Spring Veggie Egg Bake - Makes 4 servings⠀
1 tablespoon avocado or olive oil⠀
1 sweet onion, chopped⠀
1 ½ cups chopped carrots⠀
2 cups chopped asparagus⠀
1 teaspoon minced garlic⠀
½ cup compliant plain unsweetened almond milk⠀
1 teaspoon dried, crushed sage⠀
1 teaspoon salt⠀ ⠀
- BRING a skillet over medium high heat and add in oil. ⠀
- ADD onion, carrots, asparagus and garlic and cook for 5-7 minutes or until cooked through and lightly browned. ⠀
- POUR veggies into a greased 8×8 pyrex dish and let cool slightly. ⠀
- IN another bowl combine eggs, almond milk, sage and salt and whisk to combine. ⠀
- POUR eggs over the veggies and bake for 35-45 minutes at 350, or until the casserole is set in the middle. ⠀
- CUT into slices and enjoy!
Here's a great tutorial by @quaddoc to help with low back pain! ・・・
LOW BACK PAIN EXERCISE
Has your low back ever felt achy and sore? Whether your 🤰🏻pregnant, sitting at a desk, or about to hit your next 🏋🏻lifting session this is a little move that I like to do to get my low back moving. It has certainly come in handy being preggo for sure!
⚠️Quick Disclaimer: If at any point during this exercise your back hurts, 🛑STOP IMMEDIATELY!
As you set up to do this, keep these things in mind:
🐪Start in all 4's position then go onto your elbows, with your head tucked down.
🐫The motion comes from the pelvis, rocking back and forward. .
Move slowly! It's not a huge motion because we are trying to target the lumbar spine. Think of it as isolated💃🏻 twerking.
Do these for 3 x 10.
Does this sound like someone you know? Tag a 🙋🏻friend and show them some 😘love!
🎵"Children Of The Sun"-Daniel Baron
There's always a reason to smile! A smile is infectious One of the easiest and cheapest ways to boost your health, your mood, your longevity, and even your success is to smile. Smiles do a lot more than simply let the world know you're happy. ... They Lower Heart Rate – Smiling slows the heart and relaxes the body. So smile today and enjoy your day!
Chocolate Turtle Apple Slices
Makes 10-12 Slices
Scroll to see variation 👉
2 very large Fuji Apples
3 1/2 chips semi sweet or dark chocolate chips
1 cup caramels
1 TBS coconut oil
1 cup pecans, chopped
10-12 popsicle sticks
1. Slice apples
2. Melt chocolate chips with oil
3. Dip Apple Slices in chocolate, then pecans
4. Drizzle caramel over
6. Enjoy! **Get creative and dip in caramel first, drizzle with dark and white chocolate chips. Use nuts or not. Now they are perfect for #Halloweentreats 🎃. #GetFit2StayHealthy#healthyrecipes#getfitnowaskmehow
Citrus Shrimp and Avocado Salad
SERVES: 4 SALADS
1 pound medium Pan-Seared Citrus Shrimp (31/40)
8 cups greens such as arugula, spinach, or spring mix
Fruity or lemon-flavored extra virgin olive oil
Juice of ½ lemon or ½ orange
1 avocado, sliced or diced
1 shallot, minced
4 ounces toasted sliced almonds
Kosher salt and freshly ground black pepper
Prepare the recipe for the Pan-Seared Citrus Shrimp, or gently warm the leftover shrimp. Or, if you prefer, serve the shrimp chilled.
Toss the shrimp with the salad greens in a large bowl. Lightly drizzle with olive oil, and if desired, some of the sauce remaining from the shrimp with a generous squeeze of citrus, and toss lightly to coat. Add the avocado, shallots and sliced almonds and then season with kosher salt and freshly ground black pepper and serve.
TOMATO, ARTICHOKE, AND FETA FRITTATA
1 egg white
1/4 cup chopped tomato
1/2 cup canned artichoke hearts, drained and chopped
1 tsp chopped shallot
3 Tbsp crumbled feta cheese
1 slice whole-grain bread, toasted
Whisk together egg and egg white. In a skillet misted with cooking spray, cook tomato, artichoke, and shallot for 2 minutes over medium heat. Reduce heat to low, and add eggs. Cover, and cook 3 minutes, until eggs are firm. Top with feta. Serve with toast.
Total: 286 calories
Eating whole grains may decrease inflammation, which is associated with decreased belly flab.
Tomato Basil Turkey Meatloaf - Makes 4 servings⠀
1 pound ground turkey⠀
¼ cup almond flour (if nut free use 2 tablespoons coconut flour)
2 tablespoons tomato paste⠀
3 tablespoons chopped fresh basil⠀
1 teaspoon garlic powder⠀
1 teaspoon salt⠀
2 tablespoons tomato paste⠀
¼ cup chopped tomatoes⠀
1 tablespoon apple cider vinegar⠀
1 tablespoon chopped basil⠀
Pinch of salt⠀ ⠀
- PREHEAT oven to 400 degrees. In a bowl combine turkey, almond flour, 2 tablespoons tomato paste, 3 tablespoons chopped basil, egg, garlic powder and 1 teaspoon salt. ⠀
- MIX until evenly combined. Ball up all of the meat mixture and place on a foil lined baking sheet, then form it into a loaf shape, about 8 inches x 4 inches in shape.⠀
- IN a small bowl combine 2 tablespoons tomato paste, chopped tomatoes, apple cider vinegar, 1 tablespoon chopped basil and pinch of salt. ⠀
- SPOON this mixture over the meatloaf and spread evenly over the top. ⠀
- BAKE for 30 minutes.
Chicken "Fried" Rice 🍗.
•White meat of a rotisserie chicken
•Bag of mixed frozen veggies
•Low sodium soy sauce
Combine ingredients in a pan and enjoy! Easiest and tastiest meal!!
What are you having for dinner this week?
FREEZER MEALS || I'm always extra happy when I remember I have yummy leftovers in the freezer - instant nutritious lunch! This was slow cooker chickpea tagine, and its just as tasty from the freezer as fresh #HurrayFreezerMeals
My favorite fruit toppings for oatmeal are definitely bananas and blueberries. Bananas add sweetness since I don’t put in any other sweeteners and here I used frozen blueberries as I didn’t have fresh. Mixed with the warm oatmeal they are just perfect! Almond butter adds creaminess, and of course much needed protein and good fats. Oatmeal is always a delicious way to start the day! 🤗🍌😍 Mes fruits favoris avec le gruau sont définitivement les bananes ainsi que les bleuets. Les bananes remplacent le sucre et les bleuets sont remplis d’antioxydants. Lorsque je n’ai pas de bleuets frais, j’utilise les bleuets congelés et dans le gruau tout chaud, ils sont parfaits! Pour terminer, une grosse cuillerée de beurre d’amandes pour sa texture crémeuse ainsi que les protéines et bons gras qu’il procure. Le gruau d’avoine ou de sarrasin est toujours une excellente façon de débuter une journée 😉😍😋 #gruaudavoine#breakfastbowl#oatmealwithfruits#dejeunersanté#porridge