Healthy, Happy, Valentines Day

Clean Eating with Chocolate

One of my FAVORITE sites to stay connected to is the Gracious Pantry. They always have amazing recipes that are both delicious and good for you. 

Try this amazing recipe for Chocolate Glazed Cupckes. Be sure to check out their site for more ideas.


CLEAN EATING CHOCOLATE GLAZED CUPCAKES – WITH HONEY

CUPCAKE INGREDIENTS:
6 whole eggs
1/3 cup coconut milk
1/4 cup honey
1/4 cup coconut oil
1/4 cup unsweetened apple sauce
3/4 cup almond flour
1/4 cup coconut flour
1/2 tsp. baking soda
1 tsp. pure vanilla extract
1 tbsp. unsweetened cocoa powder
CHOCOLATE GLAZE INGREDIENTS:
1/4 cup unsweetened cocoa powder
1/4 cup coconut oil
1/4 cup honey


DIRECTIONS:

In a large mixing bowl, whisk together all the cupcake ingredients.
The coconut oil will leave clumps, but this is okay. Just break them up the best you can with the whisk while mixing.
Pour batter in equal amounts into a greased standard-sized muffin pan. Silicon pans are best for this, but non-stick works too.
Bake at 350 F. for approximately 30 minutes, or until a knife inserted into the center of a cupcake pulls out clean.
Set aside and allow to cool.
While the cupcakes cook, warm the glaze ingredients in a small sauce pot, stirring constantly until the chocolate is fully melted.
Allow it to cool slightly, or until it reaches the consistency you prefer.
Spoon the glaze over the cupcakes and transfer the cupcakes to the fridge.
Once the glaze has hardened a bit, they are ready to serve.
Note, these are yummy with the glaze not chilled too.

Number of servings (yield): 12Read more: http://www.thegraciouspantry.com/clean-eating-chocolate-glazed-cupcakes/#ixzz3RdUXSdHN 
© The Gracious Pantry. All rights reserved. 
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Exercises for couples

Couples that sweat together, stay together! Follow this quick start guide to working out with your partner! 

Working out with your partner is a great way for both of you to get in shape. In fact, studies show that couples tend to mirror each other's health habits. A Brigham Young University study of nearly 5,000 married couples found that men in excellent health tended to have wives who were also healthy. A University of Pittsburgh study of 3,075 women and men found that highly active men were three times more likely to have highly active wives. And researchers at UPenn found that working out as a couple boosts weight loss.

Check out these other "fun" and romantic activities that still burn calories!

Heart Health - know your numbers

Heart conditions effect more of us than anyone realizes.  The fact is: Heart disease is the No. 1 killer of women, causing 1 in 3 deaths each year. That’s approximately one woman every minute! More often than not, there are things that each of us can do to protect ourselves. Simply eating healthy and getting physical exercise can dramatically reduce our risk. For details on how you can equip yourselves to avoid these conditions, head to www.goredforwomen.org.

Roasted Garlic Chicken Alfredo

Tonight I was going out on a limb and trying to make something new. When I saw this recipe in my Cooking Light magazine, I thought "all things I like". But of course I had to add my own twist!
Here's a healthy way to spin a traditional favorite! It was delicious and SUPER filling!!

My dish is the first one (with the green). There's is the second one.

Ingredients

1 whole garlic head

1 teaspoon olive oil

8 ounces uncooked whole-grain spaghetti (I used Quinoa Pasta)

4 (4-ounce) skinless, boneless chicken breast cutlets

1/4 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon butter (Just used olive oil)

1 tablespoon all-purpose flour (no flour)

1 cup 1% low-fat milk

1/2 cup unsalted chicken stock (such as Swanson)

1/2 cup frozen peas, thawed (left these out)

1/4 teaspoon ground nutmeg

Dash of ground red pepper

2 ounces grated Parmesan cheese (about 1/2 cup)

1/4 cup chopped fresh parsley

*I made an Avocado alfredo using 2 ripe avocados, some lime juice, olive oil, garlic powder and roasted red pepper flakes.

Preparation

Preheat oven to 400°. Cut the top off garlic head; discard top. Rub cut side of garlic head with olive oil. Remove white papery skin from garlic head (do not peel or separate the cloves). Wrap garlic in foil. Bake at 400° for 55 minutes or until tender; cool slightly. Separate cloves; squeeze to extract garlic pulp. Discard skins. Place garlic pulp in a bowl; mash with a fork. Cook spaghetti according to package directions, omitting salt and fat. Drain. Cut chicken cutlets lengthwise to form 8 (2-ounce) cutlets. Sprinkle chicken evenly with salt and black pepper. Heat a large nonstick skillet over medium-high heat. Add chicken to pan; cook 3 minutes on each side or until done. Remove chicken from pan. Reduce heat to medium-low. Add butter to pan; swirl until butter melts. Add flour; cook 15 seconds, stirring constantly. Stir in garlic pulp, milk, and chicken stock; bring to a boil. Cook 3 minutes or until slightly thickened. Stir in peas; cook 1 minute. Remove pan from heat; stir in nutmeg, dash of ground red pepper, and Parmesan cheese. Add pasta; toss to coat. Sprinkle with parsley. Serve with chicken.

Original recipe provided by Cooking Light: http://www.myrecipes.com/recipe/roasted-garlic-chicken-alfredo

No equipment workouts - Sweat in your living room

Many think they need a gym membership, a trainer or fancy equipment to get a good work. WRONG! All you need is a little room and a little determination and you can sweat in your living room while building strength! Give these 3 workouts a round or two!

No Equipment HIIT Leg Workout

25 Seconds work 5 seconds rest 24 rounds

High knees
Squats
High knees
Jump lunges
High knees
Tuck jumps (featured above)
High knees
Wall sit

KEY POINT: With lunges, wall sit and squat remember to make an "L" shape with your leg so you don't put additional pressure on your knee joint. With the high knees remember to pump your arms and give it all you got! 

No Equipment HIIT Arm Workout

25 Seconds work 5 seconds rest 24 rounds

High knees
Push ups
High knees
Triceps Dips
High knees
Inch worms (featured above)
High knees
V push ups

KEY POINT: With the push ups if you need to, drop to your knees but keep your core strong. Dips can be done on the ground or using a chair or bench. V push ups mean your feet and hands are closer together and your body in a v.

No Equipment HIIT Core Workout

25 Seconds work 5 seconds rest 24 rounds

High knees
Crunches
High knees
Plank
High knees
Knee tucks (featured above)
High knees
Superman planks

KEY POINT: Keep your torso long and strong. With the knee tucks aim your knee for the other arm. With superman planks, lie on your stomach and holding up and squeezing your arms and legs in a superman position.

Shake it off! Try this tropical treat

Tropical Treat AdvoCare Shake

We all love a delicious treat and what's even more amazing is been it fills us up AND has a ton of health benefits. When you are trying to stay healthy and SHAKE OFF a few extra pounds, a shake like this is the way to go! This AdvoCare shake blend does just that! Combining the best of the AdvoCare Vanilla Meal Replacement Shakes with some tropical flavors makes my morning delightful and does a body good! 

Find out what kind of nutritional value this shake packs!

This shake produces 24 ounces (enough to serve 2-4 depending on how much you drink)
One - 12oz serving contains the following:
Calories: 260
Fat: 8.5 (mostly the coconut oil good fat)
Carbs: 41
Protein: 14

1 tbsp coconut oil
1/2 6oz can of pineapple juice (or use real pineapple)
Handful of frozen peaches
1 banana
1 AdvoCare Vanilla Meal Replacement Shake

Why did I added coconut oil? Well besides the flavor there are a number of awesome health benefits including these!

• To support healthy thyroid function
• Nursing moms often take 3-4 tablespoons a day (and Vitamin D) to increase milk supply and nutrients
• immediate source of energy when eaten that isn’t stored as fat
• Can help speed weight loss when consumed daily
• Can help improve sleep when taken daily
• Ingesting coconut oil daily can help with allergy symptoms
• Ingesting coconut oil daily can increase mental alertness

Eggs, Avocado and Spinach - DELIGHT!

I do love salads and are usually my lunch on a daily basis but keeping them interesting is a challenge. Everything requires a change up! This is one of my favorites since the combination of flavors, textures and nutritional value is spot on for me!

GRILLED CHICKEN WITH SPINACH, TOMATOES AND AVOCADO SALAD
2 oz Boneless, skinless chicken breast in cubes
1 hard boiled egg
6 Cherry tomatoes, halved
1/2 Ripe Avocado, Pitted, flesh scooped from skin and cut into 1/2 –inch cubes (or mashed)
1 cup Salad spinach, Long stems removed
8 baby carrots chopped up (I love the crunch in my salad)

This takes just minutes if you hard boil the eggs in advance and buy the frozen grilled chicken strips and just heat them up!

Calories: 333
HEALTHY Fat: 19g (mostly from the avocado)
Carbs: 20.7 grams
Protein: 25 grams

Join me and let's lose and tone together!

The new year has officially started and after the luster of our resolutions have died down, it's time to look forward to spring and summer! All it takes is a little focus. "If it doesn't challenge you, it doesn't change you!" I am looking for 5 people to join me in this challenge! I am ready to get my pre baby body back! What's YOUR goal?? 

Get FREE personal coaching, fitness & nutrition consulting, and with this offer only, the CANU24 Workout DVD featuring 7 different 24 minute workouts with multiple levels! 

ORDER BY February 11th and we will begin on February 18th!

Have a friend or partner join you and I'll give you $25 just for referring them!

Get Started on Your Summer Body Now!

The Advocare 24 Day Challenge can help jump start your weight loss, break through a plateau, or help you lean out and tone up. Whatever your fitness goals, the challenge will help get you there. Average weight loss is 10 lbs and 12 inches (add in 3-5 days of exercise and you could lose up to 20 lbs!)

Each 24-Day Challenge includes:

• Supply of Herbal Cleanse (to remove toxins from your body)
• OmegaPlex® vitamins (overall health)
• 2 Boxes of Spark (for energy and mental focus)
• Box of Meal Replacement Shakes
• Box of MNS® Max 3, C, or E (appetite suppressant and energy)
• FREE Nutrition/Eating Guide
• FREE Coaching and Support

Check out the 24 Day Challenge Website for more information

Don't miss out on this amazing opportunity to kickstart your health and feel what it's like for your body to thrive on good nutrition and healthy energy! 

Keeping it clean! - Egg & Avocado Breakfast Wrap

Egg & Avocado Breakfast Wrap

I love protein right away in the morning and adding a little avocado keeps it smooth and adds some good fat to our diets. Avocados contain high amounts of monounsaturated fat, which can increase good cholesterol and help improve heart health. They contain no cholesterol, high amounts of fiber and more potassium per ounce than a banana. Combine avocado with egg and wrap it in a tortilla to create a filling breakfast packed with nutrients to start your day right. Eating a healthful breakfast promotes weight loss and helps control hunger throughout the day.

What goes in: I prefer to use egg whites. Whole eggs aren't bad for you but they have 55% of the recommended limit for cholesterol. Scramble the egg whites in a nonstick skillet with a little olive oil spray to avoid the stick. Four egg whites have about 70 calories, 14 grams of protein and .2 grams of fat. Since I LOVE a little spice I add a few seasonings like ground pepper, paprika and red pepper flakes. For the wrap I use a whole wheat tortilla. One shell has about 80 calories. You could also use a cabbage leaf for only 8 calories.

Your total impact of this quick and powerful start to your day is about 180 calories, 16 grams of protein and 4 grams of fiber.

What an EGG-tastic way to start your day!