My FAVE Healthy Dressing Options

** Apple Cider Vinagarette:
2 TBLS Extra Virgin Olive Oil  
1 TBLS Apple Cider Vinegar

1 TBLS Dijon Mustard

Sea Salt and freshly ground pepper to taste

(Whisk all ingredients til creamy)

**Olive Oil and Lemon:

2 TBLS Extra Virgin Olive Oil

2 TBLS Lemon--(whisk together)

**Olive Oil and Balsamic Vinegar:

2 TBLS Extra Virgin Olive Oil

1 TBLS Balsamic Vinegar

1 TBLS Dijon Mustard--(whisk together)

**Avocado-Lime Dressing (gluten-free and vegan):
Makes approximately 6 servings (2 Tablespoons per serving)

1 avocado, peel and pit removed
1 Tbsp. of sesame tahini
1 Tbsp. olive oil
5 cilantro sprigs, minced
juice of 1/2 lime

Place all ingredients in a high speed blender and pulse until smooth (about 1-2 minutes).

Organic Orange Hemp Smoothie

Yummy, quick, healthy, delicious!

• 1 frozen banana, chopped
• 1 whole orange, chopped
• 3 tablespoons hemp seeds 
• 2 ice cubes
• 3/4 cup almond milk
• Pinch of cinnamon
• Dash of pure almond extract

1. Place all ingredients in a high speed blender. Process until smooth and creamy. Drink immediately and enjoy!

Yummy, Healthy, Easy Vegetable Soup

This soup is always a healthy hit! It’s easy to make and fills your house with a wonderful, inviting aroma. It’s also a great soup to take to work and heat up for a healthy, wallet friendly meal.
I recommend using organic, local, seasonal vegetables whenever possible. This keeps it super fresh, keeps it green and supports local farmers.  
This is the basic recipe, but please get creative and make it your own by adding and substituting what you like. Make sure to wash all vegetables carefully.

Prep time: 15 minutes
Cook time: About 45 minutes
Makes: 6-8 cups

• Small onion, chopped
• 2-3 Cloves garlic, chopped
• 3-4 Celery stalks, chopped
• 2-3 Carrots, chopped
• 1 Turnip, diced 
• 1-2 Parsnips, diced
• 1-2 Leeks, chopped
• 1 large potato, peeled and diced
• 1 Green and yellow squash, diced
• Fresh sprigs of dill and parsley, chopped
• 3 Cups organic low-sodium vegetable broth and 1 cup water,OR 2 cups vegetable broth, 2 cups water
• Olive Oil or oil of choice
• Salt & Pepper to taste

Optional:

• 2 Cups kale or spinach (Cleaned off the stalk, washed well and chopped.)
• Fresh corn (I love to scrap it right off the ear into the pot)
• Any other fresh veggies you might want to throw in

Heat a few tablespoons of oil in a soup pot, then add the onion, garlic, celery, and cook for several minutes until onions are translucent. Stir in the remaining vegetables and herbs (except spinach or kale.) Cook over medium to low heat, stirring gently and add more oil if needed. I usually salt and pepper a bit at this stage. After 5-10 minutes slowly pour in the stock and/or water. Bring to a low simmer. Partially cover the pot and let simmer for 30 to 45 minutes, until vegetables are tender, not mushy, stirring occasionally.
You can stir in the spinach/kale if you like now. Let simmer another 5 minutes or so, stirring gently. Add more broth or water if needed. 
Salt and pepper to taste. You can also puree this soup for a creamy texture.
Serve with some chopped parsley/dill sprinkled on top.

Enjoy!

Pumpkin Oatmeal

Makes 2 servings

1 cup old-fashioned rolled oats 

2 cup soy milk 

1/2 cup canned pumpkin puree 

4-6 dashes ground cinnamon 

2 tablespoon chopped walnuts 

1-2 teaspoons  honey 

1-2 teaspoons flaxseeds (optional)

Directions

Stir the oats, soy milk, pumpkin puree, and cinnamon together in a saucepan; bring to a gentle boil. Reduce heat to low and simmer 5 minutes, or until the oatmeal reaches your desired consistency. Transfer to serving bowl. Garnish with walnuts and honey. Add a few pinches of flaxseeds.

5 Day Slim Down Join The Party

CLICK HERE FOR SPECIAL CODE!

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Fast Protein Pancakes

Ingredients: (makes about 4 pancakes)

1 cup quick oats, dry
1 cup low-fat cottage cheese
5-6 egg whites
2 tablespoon brown rice protein powder, vanilla
Nonstick cooking spray
Fresh blueberries, optional
4 teaspoons maple syrup, optional

(Try experimenting by adding a banana, a spoon full of nut butter, some cinnamon…etc.)

appx. 30 grams protein.

Directions:
Combine oats, cottage cheese, egg whites, and protein powder in a blender. Mix well until it resembles traditional pancake batter.

Heat a large pan over low heat, and lightly coat with nonstick cooking spray. Pour about 1/4 cup batter onto pan just like making regular pancakes. Let cook for 2-3 minutes until the sides easily lift. Flip pancake and cook for an additional two minutes.

Serve with fresh fruit, maple syrup, honey or the topping of your choice.

Major Muscle Group Workout

 Major Muscle Group Workout #1

This is a very simple, powerful workout that shouldn’t take more than about 30 minutes. For more calorie burn add longer cardio intervals of your choice. Make sure to drink lots of water, rest when needed, listen to your body.  Please contact me with any questions!

Warm up for at least 5 minutes (walk, power walk, jog in place, etc.)

Stretch major muscle groups.

Strength Training Sequence:

1. 15 push-ups
2. 15 Stationary Lunges (each leg)
3. 15 Bicep Curls (with bands or weights)
4. 15 Squats
5. 15 Triceps Dips 
6. 100 crunches

*5 minutes cardio (kickboxing drills, jacks, jog, sprints up and down stairs, jump rope, etc.)

Repeat above strength sequence

*5 minutes cardio

Repeat above strength sequence

*5 minutes cardio

Cool down and stretch

Spring Training Workout Plan--Get Outdoors!

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Now’s a great time to take your fitness routine outdoors!  Here’s a plan you can do with little to no extra equipment, and don’t be shy to get even more creative with your natural surroundings and challenge yourself!

   *You don’t need any extra equipment, but if you have a resistance band and a jump rope you can really rock this workout.

   *Always check with your doctor before

 beginning any new fitness routine, and 

make sure you are hydrated.

Warm up for 3-5 minutes

   *Go through this routine at least once.  Repeat 1 or 2 more times to burn even more calories, get stronger, and really challenge yourself. 

  

    *Warm up for at least 3-5 minutes, jogging, walking, jumping rope, etc.  

     *Take a few moments to stretch and stretch throughout the workout when needed.                                                       

Here's the routine:

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