Tasty Green Beans

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Here?s a tasty way to serve up fresh green beans. Smokey bacon and tangy mustard give these tender-crisp green beans memorable flavor. This side dish pairs perfectly with steak or chicken on the grill or alongside a lettuce wrapped burger. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 6

2 lbs green beans, trimmed
6 slices bacon
1/2 cup yellow onion, sliced
2 Tablespoons apple cider vinegar
2 Tablespoons whole grain mustard
? teaspoon sea salt
? teaspoon black pepper

Instructions

1. Bring a large pot of water to boil. Add the green beans and cook for 5 minutes. Drain the beans into a colander and place under cold water for 20 seconds.

2. In a large skillet, cook the bacon until crispy over medium-high heat. Remove the bacon from the skillet, leaving the bacon drippings, and chop into 1-inch pieces.

3. Return the skillet to medium-high heat and cook the onions in the bacon drippings for 5 minutes, or until tender. Reduce the heat to low and add the vinegar, mustard, salt and pepper, stirring until fully combined. Add the green beans and the bacon pieces and mix well. Serve and enjoy!

Nutrition
One serving equals: 158 calories, 8g fat, 12g carbohydrate, 6g fiber, and 10g protein.

Easy Pickled Radishes

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Looking for a crispy, crunchy snack that won?t derail your fitness results? Look no further than this simple recipe for Easy Pickled Radish. Enjoy these sliced over your next salad, sprinkled over braised meat, or enjoyed straight out of the jar!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 4

1 bunch radishes
3 cloves Garlic
? teaspoon black peppercorns
? teaspoon celery seeds
? cup apple cider vinegar
? cup water
3 tablespoons raw honey
2 teaspoons sea salt

Instructions

1. Slice the tops off of the radishes and thinly slice into rounds. Place the radish rounds in a pint-sized canning jar. Slice into the garlic cloves in multiple places, then put on top of the sliced radishes. Top with the peppercorns and celery seeds.

2. In a small saucepan, combine the vinegar, water, honey and sea salt. Place over medium heat and stir constantly until it comes to a boil. Pour the mixture over the radish rounds.

3. Allow the mixture to come to room temperature. Serve immediately or keep in the fridge for up to 2 weeks. Enjoy!

Nutrition
One serving equals: ?17 calories, 0g fat, 3g carbohydrate, 194mg sodium, 2g sugar, 0g fiber, and 1g protein.

Black Bean Protein Brownies

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This recipe really takes the healthy factor to brand new heights by combining black beans with protein powder for an extreme boost of both protein and fiber! We lightly sweeten it with raw honey – which has a host of its own nutritional benefits – and finish it off with some stevia-sweetened chocolate chips?.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 16

? cup?Chocolate Protein Powder
2 tablespoons?Unsweetened Cacao Powder?
? teaspoon sea salt
1 teaspoon?baking powder?
1 can (15 oz) black beans, drained and rinsed
? cup?coconut oil?, melted
? cup raw honey, melted
2 eggs
? cup unsweetened almond milk (or other milk)
2 teaspoons?vanilla extract?
? cup?lily?s chocolate chips (stevia sweetened)

Instructions

1. Preheat the oven to 350 degrees F. Line a brownie pan with parchment paper and set aside.

2. In a medium-sized mixing bowl combine the protein powder, cacao powder, sea salt, and baking powder. Mix until fully combined and set aside.

3. In a food processor combine the black beans, coconut oil, honey, milk and vanilla extract. Blend on low speed until smooth.

4. Add the dry ingredients to the food processor, pulsing after each addition. Once the dry ingredients are fully incorporated into the wet ones, stir in the eggs. Add the chocolate chips and stir until fully combined.

5. Pour the batter into your prepared brownie pan. Bake for 18 minutes in the preheated oven. Remove from oven and cool completely before cutting into 16 bars. Enjoy!

Nutrition
One serving equals: 111 calories, 7g fat, 72mg sodium, 12g carbohydrate, 3g fiber, 5g sugar and 9g protein

Healthy Pad Thai

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This recipe for a Pad Thai is lower in carbs and higher in protein than what you?d get at your local Thai place, yet filled with all the same flavors that you love.

If you?ve been craving Pad Thai but don?t want to sacrifice all of the hard work that you?ve been putting in with your workouts then give this recipe a try!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

For the Noodles
1 (8oz) package Black Bean & Sesame Fettuccine (Explore Cuisine)

For the Sauce
3 tablespoons fish sauce
2 tablespoons lime juice
1 tablespoon rice vinegar
1 tablespoon coconut aminos?
2 tablespoons coconut sugar
3 tablespoons ground fresh chili paste (sambal oelek)
2 tablespoons creamy peanut butter

For the Pad Thai
1 tablespoon olive oil?
2 teaspoons minced garlic
1 teaspoon fresh ginger, grated
1 pound boneless, skinless chicken breast, chopped into 1-inch pieces
2 eggs, slightly beatens
2 cups Butternut squash noodles
1 cup bean sprouts
? cup dry-roasted peanuts, chopped
3 Green Onions, chopped
? bunch fresh cilantro, chopped
2 limes, sliced
sea salt

Instructions

1. Bring 8 cups of water to a boil. Add the black bean and Sesame Fettuccine. Reduce heat and simmer for 6 minutes. Drain and rinse and set aside.

2. Mix the sauce ingredients together and set aside.

3. Place a large skillet over medium-high heat. Add the olive oil, garlic, ginger and chicken. Cook, stirring often, until the chicken is cooked through. Push the chicken to one side of the skillet.

4. Add the beaten eggs to the skillet, away from the chicken, and scramble, breaking it into small pieces as it cooks.

5. Add the noodles, sauce, butternut squash noodles, bean sprouts, and peanuts to the skillet. Mix to combine.

6. Top with the green onions, cilantro and serve immediately with lime wedges. Salt generously to taste.?Enjoy!

Nutrition
One serving equals: 288 calories, 12g fat, 591mg sodium, 22g carbohydrate, 9g fiber, and 22g protein

Incredible Hulk Muffins

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These tasty muffins are free of gluten, refined sugar, additives, artificial coloring and artificial flavors – all of the hidden harmful ingredients that fill most kid foods on the market. In addition, we?ve packed FRESH spinach and wholesome?protein powder ? in the batter for additional nutritional benefits.

Best of all these muffins taste fantastic, so the effort that you spend in making them will be rewarded with happy children that are filling up on good, wholesome nutrition!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 12

1 cup old fashion oats, ground to flour
1 cup?blanched almond flour?
? cup vanilla protein powder
1 tablespoon Chia Seeds
1 teaspoon?baking soda?
1 teaspoon?baking powder?
? teaspoon sea salt
1 teaspoon?ground cinnamon?
2 ripe bananas, mashed
2 cups baby spinach
? cup almond milk
1 egg
1 tablespoon?coconut oil?, melted
? teaspoon?apple cider vinegar?
1 teaspoon?vanilla extract?
? teaspoon?almond extract?
1 tablespoon coconut sugar (optional topping)

Instructions

1. Preheat the oven to 350 degrees F. Line a 12-muffin tin pan with silicon baking cups or paper liners.

2. In a large mixing bowl combine the ground oats, almond flour, protein powder, chia seeds, baking soda, baking powder, sea salt and cinnamon. Mix until the mixture is free of clumps.

3. In a food processor pulse the fresh spinach. Add the banana and almond milk and blend until smooth. Add the egg, coconut oil, apple cider vinegar, vanilla and almond extract and blend.

4. Pour the liquid mixture into the mixing bowl with the dry ingredients. Mix until fully combined.

5. Fill each of the 12 prepared muffin tins with batter. Sprinkle the tops of the muffins with coconut sugar and a crack of sea salt.?Bake for 18 minutes, or until a toothpick comes out clean.

Nutrition
One serving equals: 119 calories, 4g fat, 99mg sodium, 15g carbohydrate, 3g fiber, 3g sugar and 7g protein.

Slow Cooker Chicken Tacos

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Here?s a simple, delicious dinner that your whole family will love. Simply throw the chicken ingredients into the slow cooker in the morning, and come home to a healthy, flavorful meal. Double up on this recipe and use it for your weekly meal prep!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

2lbs boneless, skinless chicken thighs
3 bell peppers (any color), thinly sliced
1 yellow onion, thinly sliced
1 (4oz) can green chiles, chopped (I use mild!)
1 (14oz) can diced tomatoes
1 (16oz) jar green salsa
4 cloves garlic, minced
? cup cilantro, chopped plus more for garnish
1 Tablespoon ground cumin
1 Tablespoon chili powder
1 Tablespoon fajita seasoning
2 teaspoon sea salt
? teaspoon black pepper
Large lettuce leaves
Avocado, sliced

Instructions

1. Combine all of the ingredients, except the lettuce leaves and avocado, in a slow cooker. Cover and cook on low for 5 hours.

2. Remove the chicken thighs, shred with a fork, and mix back in. Serve, using a slotted spoon, on the lettuce leaves. Garnish with sliced avocado, chopped cilantro and a sprinkle of fajita seasoning. Enjoy!

Nutrition
One serving equals: 202 calories, 6g fat, 589mg sodium, 14g carbohydrate, 5g fiber, and 20g protein.


One serving equals: 372 calories, 8g fat, 34g carbohydrate, 8g fiber, 9g sugar and 39g protein.

Fitness Lasagna

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A great way to reduce the calories in your day is to eat healthier versions of your favorite dinners. This lasagna is the perfect example. The calories, carbs and fats in this dish have been dramatically reduced with some creative ingredient swaps.

Instead of regular lasagna noodles, this recipe calls for zucchini noodles in order to sway the calorie balance in your favor. Cheese has also been swapped out for egg whites, which increases the overall protein while reducing calories.

I am really pleased with how this lasagna turns out both in flavor, consistency, and of course added protein. You?d be surprised at how similar baked egg white looks and feels to melted cheese. Your family will have no clue that this dish is healthy!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 6

For the Noodles
1 small?spaghetti squash
4 Green Zucchinis, sliced into ? inch noodles
1 teaspoon olive oil
Dash of salt and pepper
a sprinkle of?dried basil

For the Filling
1? pounds ground meat (turkey, beef, chicken or even ground impossible burger)
1 teaspoon sea salt
2 cloves Garlic, minced
1 yellow onion, chopped
2 teaspoons Dried Oregano (OR fresh oregano)
1 (25.5 oz) jar marinara sauce
16 oz. carton egg whites

Instructions

1. Preheat oven to 400 degrees F. Line 3 baking sheets with parchment paper.

2. Cut the ends off the spaghetti squash and discard. Slice the rest of the spaghetti squash into 1-inch rings. Use a spoon to remove the seeds from the center of each ring. Cut the rings into half and arrange on one of the baking sheets. Drizzle with olive oil and sprinkle with salt and pepper.?Roast in the preheated oven for 30 minutes.

3. Using a mandoline slicer, slice the zucchini into ? inch lasagna noodles. Place in a single layer on the remaining prepared baking sheets. Drizzle with olive oil, salt and pepper and dried basil. Bake at 400 F for 10 minutes.

4. In a large skillet, place the ground meat, salt, garlic, onion and oregano over medium high heat. When the meat is browned add the marinara sauce and scrape the roasted spaghetti squash flesh into the skillet. Mix well and simmer for 5 minutes.

For the Assembly

1. In a casserole dish,?make a single layer of zucchini noodles at the bottom. Top with half of the filling. Top with half of the egg whites. Top with the remaining zucchini noodles, the remaining filling, the remaining egg whites. Sprinkle a little more oregano and basil on the very top.

2. Reduce the oven to 375 and bake uncovered for 40 minutes. Turn on the broil for 2-3 minutes, to help evaporate some of the liquid from the top of the lasagna.?Enjoy!

Nutrition
One serving equals: 380 calories, 14g fat, 987mg sodium, 13g carbohydrate, 4g fiber, 6g sugar and 44g protein.

Bacon Wrapped Chicken

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Here?s an EXCITING slow cooker chicken dinner recipe to spice up your life!

By wrapping our chicken breast with strips of turkey bacon, cooking over sweet potato and covering with BBQ-covered green apples we create a dish that is BURSTING with flavor, while staying healthy on fitness friendly.

Be sure to use a BBQ sauce that has no added sugars. I used Primal Kitchen?s Golden BBQ Sauce which has only 1 gram of sugar per 2 Tablespoons.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 4

2 sweet potatoes
3 Green Apples
? cup natural BBQ sauce (avoid ones with added sugars)
1 tablespoon lemon juice
1 tablespoon coconut sugar (optional)
4 skinless, boneless, chicken breasts
8 slices Turkey Bacon
1 tablespoon fresh parsley, for garnish

Instructions

1. Skin the sweet potatoes and slice into half-moons.

2. Lightly grease the bottom of a large slow cooker with coconut oil. Place the sweet potatoes in the slow cooker. Seed and dice the apples.

3. In a medium bowl combine the BBQ sauce, lemon juice and coconut sugar. Mix until fully incorporated and then stir in the apples.

4. Slice the turkey bacon strips in half, lengthwise to create 16 strips. Wrap each chicken breast with 4 strips and place in the slow cooker on top of the sweet potato.

5. Top the chicken with the BBQ-apple mixture. Cover and cook on low for 4 to 6 hours. Serve with a side of Roasted Broccoli and Cauliflower!

Nutrition
One serving equals: 432 calories, 3g fat, 687mg sodium, 59g carbohydrate, 9g fiber, 21g sugar and 41g protein.

kid flexing muscles

Who’s Watching you?

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Getting fit and healthy is an individual journey.

It takes focusing on yourself, your choices, your progress, and ultimately your results.
And so it’s easy to be fooled into thinking that it’s all about you.

Sure, it is about you, but at the same time, each and every choice that you make, and action that you take, is being noticed by someone.

Who’s watching you?

Your kids.

Kids care very little about what we say. They will wait for you to finish talking and will then take note of what you do.

Are you following the advice that you give?

Who else is watching?

Your partner, your friends, your co-workers, your parents, your siblings, your neighbor…

We are all in this together, so the next time that you are tempted to throw in the towel on your quest for a healthier, fitter, happier, BETTER you, remember those eyes watching you.
When you aren’t strong enough to stick with it for you, stick with it for them.

If you’re ready to take your fitness to the next level, I’m here to help. Call or email me now to get started on a fitness program that you will be proud to accomplish.

Let’s do this together!

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Anti-Fitness Habits

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The following 3 habits will result in weight gain faster than you can say ‘anti-fitness habits.’ Break these habits quickly.

Drinking Calories. Soda pop, coffee drinks, smoothies, and fruit juices are filled with calories. Since liquids won’t give you a ‘full’ feeling, these drinks slide by without notice of how many extra calories you’re getting. Stick with water to avoid extra calories.

Not Exercising. Skipping the gym day after day, week after week, and month after month will lead to muscle loss and reduced metabolism. Exercise 3-5 days per week to keep your muscles strong and metabolism high.

Eating a Heavy Dinner. Eating a large heavy dinner sets you up for weight gain. Instead of eating the majority of your calories late in the day, spread it out over the entire day.

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