Roasted Nuts

It's no secret.  I like nuts and nut butters and especially love when the nuts are roasted!  However, most nuts are typically roasted using vegetable oil which contains GMOs, but these bad boys are roasted using coconut oil and WOW does the house smell wonderful after these are made and they taste amazing!  You get a lot of nutritional benefits from nuts such as vitamin E, magnesium, and omega-3 fatty acids, but nuts can easily be overeaten.  Just make sure not to eat the whole batch in one sitting because approximately an ounce of almonds alone (about the size of a shot glass) has 14 grams of fat and more than 160 calories!  Snack responsibly!  :)

Ingredients:

• Coconut oil
• Salt (I use sea salt)
• Nut mix (I use almonds, cashews, pecans, pistachios)

Directions:
Preheat oven to 325 degrees.  Melt a spoonful (this can vary) of coconut oil in the microwave for 10 seconds, toss the nuts in a bowl with the oil, add the sea salt, and continue to toss it all together.  Spread nuts in a pan and roast in the oven for 10 minutes.  Pull out of the oven.  Stir.  Roast for 10 more minutes.  Let cool and ENJOY!!!

Easy and delicious!

Stuffed Peppers

I actually got this recipe from the man himself, Shaun T.!  I tweaked it a little bit, but still I give props to him for this one!!

Makes about 6 servings.

Ingredients:

• 1 lb. lean ground turkey
• Frank's Red Hot sauce
• 1/4 minced onion
• Lemon pepper seasoning to taste
• 3 large red, orange, green, or yellow bell peppers, washed
• 1 cup fat free chicken broth
• 1/4 cup tomato sauce
• 1 1/2 cups cooked brown rice or quinoa
• Olive oil spray
• 1 Avocado (optional for topping)
• Diced sauteed peppers and mushrooms (optional for stuffing)

Directions:
Heat oven to 400 degrees.  Cook rice/quinoa and set aside.  Heat olive oil on medium heat in pan.  Add onion and Frank's Red Hot sauce and saute for approx. 2 minutes then add ground turkey.  Season with lemon pepper and other desired seasonings and cook completely through.  Add 1/4 cup tomato sauce and 1/2 cup chicken broth, mix well and simmer on low for 5 minutes.  Combine cooked rice/quinoa and meat together.  (You can add diced peppers and mushrooms to the rice/quinoa mix as well!  I sauteed them first!)

Cut peppers in half lengthwise and remove all seeds and place them in baking dish.  Spoon mixture into each pepper.  Pour remainder of chicken broth into the bottom of the pan with the peppers.  Cover tight with aluminum foil and bake for about 35 minutes.  Top with avocado.

*STAYING ON TRACK DURING A HOLIDAY WEEKEND*

The Holiday weekend is upon us!  It's time for hanging out by the pool and cooking out.  Like so many other people I often struggle to stay on track during the Holiday season....ANY Holiday.  It's easy to get sucked in with the temptations of potato chips, hot dogs, cookies, and burgers.  However, I often ask myself, what do I want more?  Short term satisfaction or long term results?

Bring a Healthy Option to Parties.   
Instead of selecting from the food options that others provide, be proactive instead of reactive.  Take an appetizer, dessert, or an entree that everyone can enjoy.  It doesn't even have to be labeled as a "clean" eat.  There are so many options available that are clean and delicious!  When you have control over a few of the menu options, you will avoid the post party BLAHS! 

Going Away? Prep it and pack it up!
Just like you pack your clothes when you go on a trip, pack your food as well.  Select foods that pack easily and will stay if you have a long trip.  Grab a cooler and pack up!  Here are some of my favorite on-the-go snacks!

·                     Carrots and Hummus 

·                     Apples 

·                     String Cheese 

·                     Quest Bars 

·                     Shakeology  (The one meal a day I don't go without; it's equivalent to eating 5 salads in one serving!)

·                     Peanut Butter Fudge Power Bars

Check out the Menu Before You Head Out to the Restaurant!

Most restaurants have their menus.  Check it out before you head out!  Look for good key words like grilled, steamed, and broiled.  Don't be afraid to speak up.  Most restaurant chefs are more than willing to make your meal specific to your tastes and wants.  

Stay Hydrated!
Carry a water bottle with you everywhere.  You should drink at least 72 ounces of water every day.  Drink even more when it's hot outside, or you've had an intense workout.  Drinking water is not easy to do - especially when you are busy!

Exercise!

Get it done!  It's so easy to skip it, but it's also pretty easy to fit in a 25-30 minute workout no matter where you are.  If you are traveling, pack up your laptop and bust out some T25, PiYo, P90X3, 21 Day Fix or any Beachbody Workout!  Spend time throughout the weekend being as active as possible.  Take a walk/hike, swim a few laps, play with the kids, or walk the dog.  Just keep moving!

Most importantly, enjoy yourself!  Don't throw away all the hard work you've done throughout the week.  It's OK to have a "treat" meal, but the more you plan for success, the easier it will be to keep your goals on track!! 

I hope this helps!  Please message me if you would like to work together to begin setting your summer health and fitness goals.