Homemade bone broth...what?!

You might be super excited about this post or, like me, the name "bone broth" makes you gag a little. HOWEVER, I'm telling you, this stuff is legit! It helps with stomach problems, skin woes, immunity and joint pain (click here for more bone broth amazingness here). Plus, it's basically the easiest thing I've every done. Okay, maybe not the easiest, but I'll tell you what, it takes me no longer than 2 minutes to prep for this and another 2 minutes to finish it up. Plus, instead of spending $10 for 4 servings of frozen broth, I get like 10 servings of fresh broth for like a $1. I know y'all are super pumped now and ready to pull out your stock pots and crock pots, but let's go over what bone broth really is.

Bone broth is broth (shocker) that's made from bones (no!!) of chickens, turkeys or cows. It differs from normal broth or stock in that you really only need the bones and not meat and it's done over a long period of time. This process makes it so you get all the amazing properties of the bones an connective tissues like collagen and such. Learn lots more about bone broth and it''s amazingness here.

Okay, now that you have bought in, or looking for a less expensive and fresher way to add bone broth into your day, here's the super simple way to do it...and just in time for those turkey bones after Thanksgiving!

What you need:

• stock pot or crockpot
• bones from a chicken, turkey or cow (I just use the bones and whatever is left on them from leftover  rotisserie chicken, turkey, bone-in steak, etc. or you can also beg bones from your local butcher)
• couple stalks of celery, washed 
• couple carrots, washed but not peeled
• 1 white onion, peeled and cut into quarters
• minced or whole garlic cloves (like 4 cloves or tbsp minced)
• 2 tbsp organic, unfiltered, raw apple cider vinegar
• salt to taste
• water

What you do:

1. Dump everything into a crockpot
2. Fill crockpot with water (to the top)
3. Set on low and leave it alone for 24-36 hours
4. Strain (I use cheese cloth) broth into a large bowl and toss everything else
5. Store the broth in the fridge for up to a week or freeze it! (there will most likely be a layer of fat on top...just skim it off after it cools.

So what do you do with it after you make it? Heat it up on the stove and drink a cup (or two) a day. I've been able to stop taking the vitamins I take for my knees and I feel great! Also, you can use it as you would any broth...making soup, using it instead of water for rice or quinoa...get creative!

Enjoy!

Super fast and easy pork tenderloin

This is one of my new go-to meals for my little family or even when we have people over and I don't want to spend a ton of time in the kitchen and more time socializing.

What you need:
2 lb (ish) pork tenderloin (fat trimmed and patted dry with a paper towel)
1 tsp olive oil
1 tsp garlic poweder
1/2 tsp onion powder
1 tsp cumin
1/2 tsp freshly ground pepper
1/4 tsp basil
1/4 tsp oregano
1/4 tsp rosemary
1/4 tsp thyme
cooking spray or extra olive oil for searing

What to do:

1. Pre-heat oven to 400 with a sheet pan covered in foil IN the oven (you want it hot when you put the pork in)
2. Rub the pork with the tsp olive oil
3. Combine all spices in a little bowl and then rub pork with them
4. Heat oil or cooking spray in skillet
5. Sear the tenderloin on all sides for like 1 minute each side
6. Pop the tenderloin in the oven on your pre-heated cooking sheet and bake for about 14 minutes or until the center is 150 degrees
7. Take out and let rest for about 5-10 minutes before slicing (might be a bit pink in the middle...don't freak out...as long as the temp is right...you're good)

I love to pair this with roasted veggies and sweet potatoes or mixed veggies and rice...yummy!!

Enjoy!

New playlist for your weekend workouts

Fall Food Fitness Challenge

This summer's Summer Meltdown was a big success...so we are offering a Fall Food Fitness Challenge-yay! If you're ready for a wellness challenge that is simple, supported and without any supplements, I've got one for you. If you are ready to take steps to improve metabolism, fit better into your clothes, have more energy and approach food as it is meant to be-for energetic life, then join me in a 21 day wellness challenge. The challenge begins Monday, October 23 and ends November 13 and is just $29 flat*. The program includes:

• 21 days of clean eating carb-cycling style. Get excited! It's super simple and totally tasty. Plus, I'll be doing it right along with you. 
• Food lists 
• Sample meal plans as well as suggestions for when you eat out . 
• 21 days of quickie workout options (no more than 30 minutes a day)
• 21 days of accountability and encouragement and access to a ACE Certified personal trainer and wellness coach.
• 21 days of a small community of people doing the exact same thing you are, who have the same questions and struggles and we will work through it all together!
• Most importantly, NO supplements-just real food for real people living real lives.

There's noting to lose, except maybe some inches and a few pounds. There's a lot to gain: body confidence, strength, good digestion, energy and a different way to eating. 

If you're interested, simply e-mail me here and let me know to put you on the list. I will add you to our closed Facebook group where the food lists will be so you can be prepared for day one: Monday, June 12. Also, please feel free to e-mail me with any questions about the challenge-I would love to answer them (erin@ehfitness.com)

*I will invoice you via PayPal and add you to the group as soon as I get confirmation of payment :) 

Chicken Sausage with tons of veggies

I have found a great way to get some clean and tasty protein and tons of veggies in one spectacular skillet dish. Costco sells these organic, no-nasty-stuff added, plain chicken sausages..and they are awesome. Combine them with whatever veggies you have in your fridge and they are that much better. This is what I've come up with that is the perfect veggie heavy, protein heavy, calorie light, low carb meal. Simply combine bell peppers, mushrooms, onions, garlic, zucchini, cauliflower rice, olive oil, italian spices and a bit of crushed red pepper and put it in a skillet until it's done to your liking. Enjoy!  

Make-in-a-blender Butternut Squash Soup

Always the lazy cook, I've come up with the easiest and cleanest and tastiest Butternut Squash Soup that is perfect for the fall, winter or even cold in the summer. Plus, butternut squash is super high in vitamin A (you’ll get over 100% of your daily recommended intake). Vitamin A is required for the development of eyes, skin, and immune system. So it’s important. AND it has the super spice turmeric which is believed to aid in digestion, prevent Alzheimer’s disease, heal wounds, ward off cancer, control diabetes, relieve arthritis and a bunch of other awesome things. Makes you kind of want to just eat a whole canister of it, right? Don’t, that would be gross. But DO eat this soup!

 To make this the easiest thing ever, I recommend cooking your butternut squash in a crockpot. I often will just do this move and then keep the perfectly done squash in my fridge if I'm not read y to make the soup-yay! Check out this recipe in all of it's glory.

Butternut Squash Soup:

What you need: 

• 1 medium butternut squash
• 1 medium onion, chopped
• 1 TBSP minced garlic
• 1/2 TBSP minced ginger
• 1 heaping TSP tumeric
• 1 TSP curry powder
• 3 cups vegetable broth
• 1 cup light unsweetened coconut milk
• salt and pepper to taste

What to do:

1. Cook the butternut squash (whole) in a crockpot for 3-4 hours on low, let cool a bit and then scoop out the insides (toss the seeds). You can totally do this part a couple days in advance and keep the perfectly cooked squash in the fridge.
2. Saute the onions in a bit of the chicken broth until they are soft (about 10 minutes), add all the spices and rest of the broth. Set aside and let cool a bit.
3. Dump everything into a blender...you might have to do this in batches. If the broth and onion deal is still hot, make sure to only fill the blender halfway as you could end up covered in the delicious soup
4. Blend until smooth, add the coconut milk, blend again and you are done!

enjoy!

"Nice" Cream

So I love ice cream just like the next person but for every day, it doesn't fit into my goals. BUT that doesn't mean I have to deprive myself of a silky smooth, frozen treat. I'm loving blended banana frozen banana and a bunch of cacao powder. Sometimes I even add a bit of peanut butter. I'm telling you...it's super yummy and I don't even love bananas!

What you need:

• ripe bananas chunked and frozen for an hour or two
• cacao powder
• any other mix-ins you like

What you do:

1. Add bananas and mix-ins to a blender and blend the junk out of it. If the bananas wont blend, add a little bit of almond milk to get it going
2. EAT!

THE Shake...I'm completely obsessed

I'm completely obsessed with the shake-you can make it low carb or higher carb, adjust the fats as you need them or make it a meal or snack. let me show you how easy it is! The base of the shake stays the same, and the extras you add will make it perfect for any occasion. 

Base ingredients: 

• unsweetened almond or coconut milk
• tons of spinach or kale or both
• high quality protein powder (I use this vegan one)
• avocado
• raw cacao powder (optional-it makes it chocolate and adds a bunch of antioxidants and energy) 
• and lots of ice

What you need to add for Low Carb/High fat day: add some nut butter...I love almond butter in this shake

What to add for High Carb/Lower fat: banana is terrific in this

Blend the junk out of it and enjoy!

Burger night-low carb and totally delicious

It's grilling weather at our house until there is snow on the ground (and then sometimes even then) and hamburgers on the grille are just sooo good, right? But burgers sometimes get a bad rap. Do it this way and you get tons of goodness in your body with limited carbs and tons of veggies and flavor.

What you need:

(for burgers)

• 93% lean ground beef
• 1 tsp coconut aminos (or woschershire sauce)
• 1/4 cup finely grated onion
• 1/2 tsp salt
• 1/2 tsp pepper
• 1 tsp mustard
• 1 egg

(for burger toppins)

• 1/2 cup mushrooms
• 1/4 cup sliced onions
• 1 tbsp olive oil

(for broccoli)

• 2 cups chopped broccoli
• 1 tbsp olive oil
• 1 tsp favorite seasoning (this is mine)

What you do:

(for burgers)

1. LIGHTLY mix all ingredients together-the more you touch it, the tougher the burger will be-I like to use my hands
2. grill to your perfection

(for burger toppins)

1. saute mushrooms and onions in olive oil until soft

(for broccoli)

1. pre-heat oven to 450 degrees
2. toss broccoli in spices and olive oil 
3. spread evenly on a baking sheet
4. roast for 10 minutes or so, shaking the broccoli halfway through

Enjoy!

Quick and super filling summer salad-without lettuce!

Salads are amazing. But ever get sick of eating things on a bed of lettuce? Sometimes I do too, so here's a version that provides lots of good fats and protein with minimal carbs and lots of taste. Plus, it's super fast.

What you need:

• 2 hard boiled eggs (chick out this fool proof, easy peel way to do them)
• 1 small tomato or grape tomatoes...basically 1/2 cup
• 1/4 avocado
• Fresh basil
• Salt and pepper to taste

What you do:

1. Cut everything into cubes and combine
2. Salt and pepper to taste
3. Eat it

Enjoy!

1. 
   

Post weekend 30 minute HIIT workout

I was on girls lake weekend for the past three days and though it was amazing, I'm ready to get back on track. This workout is short but tough and will get the metabolism pumping-whoop!

30 Minute Post Weekend HIIT Workout

30 seconds push ups

10 second break

30 seconds burpees

---repeat 4 times---

30 second sprint (can be done outside, on a treadmill, bike, etc.)

10 second break

---repeat 8 times---

30 second plies pulses

30 second plie jumps

---repeat 4 times---

30 second sprint (can be done outside, on a treadmill, bike, etc.)

10 second break

---repeat 8 times---

30 seconds superman back extensions

30 seconds mountain climbers

---repeat 4 times---

STRETCH!

Some of my favorite summer recipes

Whether you're just trying to eat clean or carb cycling or wanting to feed the kiddos better, these recipes come in awful handy. From muffins to soup-they have always been crowd-pleasers!

Crunchy Roasted Chickpeas (higher carb)

Protein Balls (higher carb)

Peanut Butter Protein Muffins (higher carb)

Egg and Veggie "Tarts" (higher or lower carb depending on what you put in them :) )

Feel Better Chicken Soup (high and low carb days)

Sweet Potato Cranberry Muffins (higher carb)

Roasted Root Veggies (higher carb)

Gazpacho (higher or lower carb days)

Tomato and Peach Salad (higher carb)

Paleo chocolate chip cookie...not my recipe but it is amazing! (higher carb)

A Better Cleaner BBQ

Next week is the Fourth of July and that means that the BBQ season is in full swing. Those fun filled get-togethers with tons of food and friends are a fantastic way to celebrate the great weather and spend time with family and friends, but they can really do damage to your waist-line.

Two weekends ago, my husband Nate and I went to a BBQ on Friday night, Saturday night and Sunday night…totally fun, but challenging to eat right. For instance, a typical plate can be well over 1,700 calories, 86 grams of fat (26 of them being saturated), 357 mg of cholesterol and 3,508 mg of sodium. This is what that plate would look like: a hamburger on a bun, a bratwurst on the side, a brownie, potato salad and baked beans. Now separately, those things are not the worst foods in the world, but pile them all high on a plate and devour them in one sitting, and it’s a calorie catastrophe.

So what’s a BBQ goer to do? Just follow these simple tricks to keep your heart and waistline healthy throughout the summer.

1. Choose the right meat. If you have a choice, choose grilled chicken or very lean turkey burger hamburger (93% lean). You will get a great protein pump without the all the calories and fat (especially saturated fat) of the fatty burgers and brats.


2. Don’t fill up on bread. Stay away from rolls and buns. Generally, these are made with refined, white flour anyway, so they can pack in the calories without providing an ounce of nutrition…just say no.


3. Fill up on grilled or fresh veggies. They are low calorie, fiber-filled and nutrient packed.


4. Satisfy your sweet tooth with fruit salad. Again, it’s nutrient packed and much lower in calories than the typical baked goods.


5. Only eat what you really really want to eat. If you LOVE baked beans, have a little bit…not spoonful after spoonful…but get a nice little taste (like ¼ cup) and be satisfied. If it’s brats that you drool over, have a half of one for your “meat” and call it a day.


6. If you’re staying away from carbs all together, a BBQ should be easy for you...meat and veggies…make it your mantra!


7. Bring something to the party that you can nosh on without guilt: think veggie tray, fresh fruit or yummy salad! Or this-which looks fancy but it's oh so easy!

Go fourth (hehe)and enjoy your next BBQ!

My fresh and "fancy" favorite side to bring to a BBQ

This is one of my favorite things to bring to a BBQ-it's fresh and on my low carb days, it's just the best. All you do is skewer grape tomatoes, fresh mozzarella pearls and fresh basil on a large toothpick stick thing and have a side of balsamic vinegar. I put these together in less than 5 minutes-boom. Done.

Weekend Sticky-note Workout

Need something super fast and intense to start your weekend off right? Look no further than this calorie scorching 10 minute workout...that's right. 10 minutes. Let me know how it feels (I'm drenched in sweat from it-it felt amazing!)

Grab a stop watch or use the one on your phone. At the beginning of the minute, complete the following group of exercises. If you get done before the minute is up, rest until the top of the next minute. Repeat for a total of 10 minutes.

It's not an easy workout, so work up to 10 minutes if you need to.

Enjoy!

Playlist for your weekend sweat session

Cauliflower Rice, I love you...let me count the ways...

If you haven't heard of cauliflower rice, it is going to change your life. Okay...maybe that's an exaggeration, but it's really amazing. Cauliflower rice is simply cauliflower chopped into tiny, rice sized pieces that can be used in the place of rice for just about anything. I love it so much because instead of rice when I'm eating lower carb, I can use this veggie and still get the "I'm-eating-rice-feeling." Cauliflower is one of those foods that absorbs the flavors in sauce and broth (much like rice), plus it's simply a vegetable loaded with fiber and vitamins. You can totally make your own with a food processor or grating it with a cheese grater, but it's super cheap and convenient in the frozen food sections at Trader Joe's ($1.99) and other stores ($4). I use this stuff all the time (at least 3 times a week). Let me share some of the uses-you probably have some creative ones too...feel free to comment!)

1. For taco night I use cauliflower as my base with lettuce, shredded chicken, avocado and salsa

2. I use it in almost all soups...especially this feel-better-soup

3. In the place of rice in stir-fry or any Asian dishes (I even put it with my Chinese take-out)

4. Put it in salads for some extra veggie fiber and texture

5. In the place of quinoa in this fast and delish protein on-the-go recipe of mine.

6. You can back with it too...check out these yummy sounding recipes. 

Eat your veggies!

Easy protein for those crazy busy days

So I am always on the go, and sometimes it doesn't work to grill a chicken breast or make some eggs and veggies. Sometimes I have one minute to get something to eat and to stay on track, planning is key. I love to have hard boiled eggs on hand (try this fool proof, easy peel way), but it's also nice to have something with a bit more flavor, right?!

Here are two things that are almost always in my freezer for a quick meal or snack: Meatloaf Muffins and Egg Muffins. I should say they are "muffins" as they are just baked in muffin tins, but you get the picture. Both recipes are super adaptable-in fact, I make them two different ways each time so I have a low carb/high fat day option as well as a high carb/lower fat option when carb cycling. That sounds like a lot of work but it's not, before you add the carbs into the mix (the quinoa or oatmeal), spoon out half the mixture into muffin tins and those are your low carb options, then add the carbs in and make the rest-your high carb option (super simple!)

Check it out.

Meatloaf Muffins:

Super duper easy and delicious. I've simply adapted Ina Garten's amazing meatloaf recipe to be gluten free and lower carb for low carb days.

What you need: 

• 2 smallish white onions, finely chopped
• 2 lbs ground turkey (I love turkey but you could totally go with beef)
• 1 tbsp tomato paste
• 1/2 cup quick oats (for your higher carb muffins)
• 1 tsp thyme
• 2 tsp salt
• 1 tsp ground pepper
• 2 tbsp Worcestershire sauce
• 1/4 cup chicken broth
• 2 eggs (if you don't do eggs...applesauce would work well too...or you can just leave them out)
• 2 tbsp olive oil

What you do:

1. Heat the olive oil on medium heat
2. Saute onions for a few minutes until they turn a bit translucent but not brown
3. Remove the onions from the heat to let cool a bit and then add the thyme, salt, ground pepper, Worcestershire sauce and chicken broth-stir together.
4. In a separate bowl, mix the meat and eggs. I prefer to use my hands, but a fork will do too. Add the onion mixture.
5. In a muffin tin either lined with parchment paper muffin liners (I get mine at Target) or lightly greased, put half the mixture in...they aren't going to rise so feel free to fill up the cups.
6. Mix the oats in and repeat for your high carb muffins.
7. Bake for 30-40 minutes at 325...I also recommend putting a oven safe pan of water in your oven when you bake them too...so they don't dry out!

These freeze well and are delicious after a minute in the microwave.

On-the-go Veggie and Quinoa Frittatas

What you need: 

• 3/4 cup uncooked pre-rinsed quinoa
• 1.5 cup vegetable broth
• 1 large zucchini either finely chopped (or I just spiralized mine and ran a knife through the strings to make them super small pieces)
• 1/2 cup crumbled feta cheese
• 1 small onion finely chopped
• 1 cup chopped broccoli (I just used frozen) 
• 1 tsp minced garlic
• dash of cayenne pepper or red pepper flakes (to enhance taste)
• Salt and pepper to taste (I am generous with both)
• 7 eggs lightly beaten
• 18 parchment paper muffin tin liners (I get mine at Target)

What you do:

1. Pre-heat oven to 375 degrees
2. Place muffin tin liners into a muffin tin
3. Cook quinoa as package directs in the vegetable broth (let cool)
4. Combine feta, onion, broccoli, zucchini, garlic, cayenne, salt, pepper and eggs and mix well
5. Spoon the low carb mixture into the lined muffin tin (you can fill the tin right up to the top-ends up being like a 1/3 cup)
6. Add cooled quinoa to the rest of the mixture and repeat the last step for your higher carb muffins
7. Bake for 25 minute and let cool a bit before diving in

These freeze super well...just pop a frozen muffin in the microwave for 1 minute and let cool.

Obsessed with this low carb, high flavor, totally clean dish: Chicken pesto "pasta"

                                                         

I can not get enough of this dish. For someone that tries to eat clean and doesn't eat dairy or wheat, I miss comforting pasta dishes like crazy. This might just be my savior-I've made it three times in the past week and can't get enough. It's totally clean, low carb, high protein and perfect. The pesto is so good apparently one might want to lick the spatula like it's brownie batter. 

                                                               

So here's the deal-you can make the "noodles" with spaghetti squash (easiest way ever here) or zucchini noodles (I use this way or simply take a carrot peeler to the zucchini or yellow squash). For the rest, I used leftover grilled chicken and this amazingly simple pesto recipe:

What you need:

(serves 4)

• 1 cup fresh basil leaves
• 1 ripe avocado
• 1/4 cup olive oil
• 1/4 cup shelled pistachios
• 2 tsp minced garlic
• 1 tablespoon lemon jiuce
• 1/4 tsp salt
• 1/4 tsp ground pepper

What you do:

1. Put all the ingredients into a food processor and blend until smooth
2. Stir your pesto into your "noodle" of choice and add the chicken

I hope you all enjoy this as much as I do. I've tried it with different squash noodles and the spaghetti squash is by far my fav!

No gym? No problem! Do this workout to get stronger and leaner with your own body weight!

This is one of my go-to workouts when I'm on the road or don't have time to get to the gym. Hope you love it as much as I do! 

Here's the deal: Each Tri-set contains 3 strength moves and 1 cardio burst for a calorie killing, strength gaining circuit workout. Repeat all exercises for 1 minute (except for the cardio-it’s 30 seconds) before moving onto the next exercise in a tri-set and repeat each tri-set three times before moving on to the next. Minimal rest (less than 30 seconds) between sets is encouraged to keep your heart pumping as well as getting the most calorie burn and strength gain throughout your workout. 

Warm up for with 1 minute of jumping jacks and then get started. 

Tri-Set #1

Traveling Lunges: Lunge around the house. Make sure to press through your heel on your way up and keep the knee from coming over the toe.

Push Ups: On your toes or your knees…or even against a counter. Just make sure to keep your abs in tight.

Bicycles: Keep your eyes on the ceiling and never pull your head/neck with your hands. Bring your shoulder towards the opposite knee.

30 second Cardio Burst — Squat Jumps: Explode out of the squat and then land with soft knees.

Tri-Set #2

Tricep Dips: Do these off of a sturdy chair or step. Dip down so that your elbows are at a 90 degree angle. Pull the legs in toward the body to make the dips easier or straighten the legs to make them harder. If you need even more of a challenge, lift a foot off the floor.

Walking planks: Start in plank position on your forearms then stay in plank while pushing your body up to your hands, one arm at a time, and then back down again and repeat until your minute is up!

Back Extensions : Get on your belly with hands and legs extended…lift the chest and legs up off the floor while contracting your lower back and butt. Keep your abdominal muscles tight during this movement and make sure to breathe.

30 second Cardio Burst — Stair runs: Go as fast as you can up and down the stairs (or high knees)

BONUS MOVE: Plank for as long as you can on your forearms.

Stretch!

TRAINER TIP: This is an intense workout so make it work for you. If you are feeling too winded or can’t repeat all sets and repetitions, don’t beat yourself up. On the flip side, if the workout is not challenging enough for you, do each move for as long as you can or increase the Cardio Burst times.

Summer Meltdown with E.H. Fitness

Are you ready for a wellness challenge that is simple, supported and without any supplements? I've got one for you. If you are ready to take steps to improve metabolism, fit better into your clothes, have more energy and approach food as it is meant to be-for energetic life, then join me in a 21 day wellness challenge. The challenge begins Monday, June 12 and ends July 3 and is just $29 flat*. The program includes:

• 21 days of clean eating carb-cycling style. Get excited! It's super simple and totally tasty. Plus, I'll be doing it right along with you. 
• Food lists 
• Sample meal plans as well as suggestions for when you eat out . 
• 21 days of quickie workout options (no more than 30 minutes a day)
• 21 days of accountability and encouragement and access to a ACE Certified personal trainer and wellness coach.
• 21 days of a small community of people doing the exact same thing you are, who have the same questions and struggles and we will work through it all together!
• Most importantly, NO supplements-just real food for real people living real lives.

There's noting to lose, except maybe some inches and a few pounds. There's a lot to gain: body confidence, strength, good digestion, energy and a different way to eating. 

If you're interested, simply e-mail me here and let me know to put you on the list. I will add you to our closed Facebook group where the food lists will be so you can be prepared for day one: Monday, June 12. Also, please feel free to e-mail me with any questions about the challenge-I would love to answer them (erin@ehfitness.com)

*I will invoice you via PayPal and add you to the group as soon as I get confirmation of payment :) 

The perfect hard boiled egg

I eat a lot of eggs...like a lot. I love them...they are the perfect protein/fat combo and keep me full for hours. The thing about eggs, though, is that they are hard to make on the go...well...unless you are doing that fun experiment when you fry an egg on super hot pavement-but then you probably wouldn't want to eat it. Anyway....Enter the hard boiled egg. I have avoided hard boiled eggs for a long time...if I have to peel them myself....because it's sooooo irritating when it takes forever and you generally lose all the egg white in the process. But now, after many different tries, I have found a food-proof method. Check it out:

What you need:

• Eggs (I like to do a dozen at a time)
• Medium-large sauce pan (to make sure your eggs can all be in a single layer)
• 1/4 cup white vinegar
• 1-2 tbsp salt
• Large bowl filled with ice and water (I'll explain in a bit)

What you do:

1. Bring water to a boil with salt and vinegar...make sure you have enough water in the pot to cover the eggs completely
2. Add eggs in one at a time. I like to use tongs. If your eggs tend to crack, use room temp eggs.
3. Boil gently for 12-14 minute depending on how soft/hard you like your yolks
4. Remove eggs from boiling water with tongs and put them right into an ice bath (that's your large bowl of ice and water) and let sit for 15 minutes or so
5. Put them back into their carton and label it. You know what is not fun? Thinking you have a hard boiled egg, when it's actually just a regular egg....or vice versa.

Those shells should slide right off and now you have a perfect snack/meal on the go. I pack some almost every day in a little lunch bag with ice packs. 

Enjoy!

Playlist for the warming weather-get it!

My new favorite mixed drink-for health

Drinking water is wonderful, amazing and super duper important for...well...you know...living. However, after drinking my gallon to a gallon and a half day in and day out, sometimes some other beverage starts sounding pretty good. Im definitely not advocating drinking anything but plain, still water for your daily water needs, but if you need a little treat now an then this might just do it for you (it does it for me!) 

My new favorite health-cocktail (sans alcohol...but you could totally add some I suppose...just don't drive with it) is a sparkling water with two tablespoons lemon juice and 2 tablespoons apple cider vinegar (ACV). You all know my obsession with "the cleanse shot" but for something a bit different and fun, this is the way to go. The lemon juice does all sorts of great things like helps to cleanse the body of toxins and the ACV helps curb appetite along with a million other things. With pineapple flavor sparkling water it's a refreshing boost of energy as well as a craving blaster of late afternoon mock-tail.

 What's your favorite flavor of sparkling water? 

Keepin' girls night healthy...and tasty...without a veggie tray

Oh girls night in...it's something I look forward to...like a lot. For me, it means 3 things: 1. Great adult catch up time in yoga pants. 2. When it's at someone else's house-they have to clean and I'm not home for the endless bedtime routines and negotiations with my adorable kiddos (it's nice to have a tiny break every once in a while). 3. Yummy wine and food.

I am queen of always bringing a veggie tray to every get together, but girls night is a bit different: it's special. So what's a girl to do when trying to stay on track with healthy living? Enter berries and super dark chocolate. You get some amazing fiber, vitamins and minerals with the berries and the dark chocolate is not something like puppy chow or M&Ms that you can eat by the handful...or let's be honest, bowlful. It's something that you nibble, because it's good...but not that good. Plus, it offers a low sugar (5-6 grams per serving), some feel good antioxidants and a perfect pairing for your favorite glass of wine. 

Cheers!

Peanut Butter Protein Muffins

There's nothing like a yummy muffin-I mean, they are basically an excuse to eat cake in the morning with a cup of coffee. And generally speaking, that's exactly what they are: cake.  Most muffins out there have tons more sugar and calories than a donut...what?! But, don't despair, this muffin* is fantastic. It's fluffy, cake like, super easy AND low carb, higher protein and gluten free-and you can't tell. Hooray! I've been using these for snacks and meals when I'm on the go. 

What you need:

(makes 15 muffins)

• 1 cup rolled or quick oats
• 3/4 cup unsweetened almond milk
• 2 eggs
• 1/2 cup unsweetened apple sauce (or you could use pumpkin)
• 1/2 cup natural peanut butter (just salt and nuts)
• 1/2 cup unflavored protein powder (I used the vegan Arbonne protein boost...could could totally use other powders, but if they are sweetened, cut down the sweetener you add to the recipe)
• 1-1/2 tsp liquid stevia (or if you want to use another sweetener like honey, use 1/2 cup...it will have more carbs and calories)
• 1 txp baking soda
• 1 txp baking powder
• 1 tsp vanilla
• 1/2 tsp salt

What you do:

1. Pre-heat the oven to 350 degress
2. Put everything in a blender and blend-did I just blow your mind? SO EASY!
3. Pour about 1/4 cup batter into a regular size muffin tin (greased or lined with parchment paper muffin liners-makes it soooo easy and not messy)
4. Bake for 12-14 minutes or until the tops start to brown a bit like in the picture
5. EAT!

My kids love these muffins...especially with a swipe of peanut butter or jelly or both.

Each muffin contains 100 calories, 5 grams of fat, 6 carbs (only 1 sugar), 2 grams fiber and 6 grams protein. 

Enjoy!

* original recipe which I adapted (and I think made a bit tastier) for my own nutrition needs

Tuna on Cucumber "Toast"

                                                 

I eat enough grilled chicken and eggs to sustain an entire chicken farm (or so it feels like it) and sometimes I get a bit bored. So this is my new favorite 250 calorie easy and filling snack (or meal). With lots of protein AND a fiber boost from a bunch of celery and cucumbers, it's pretty much perfect. 

What you need: 

• 1 can (drained) of solid white albacore tuna (or whatever kind you like)
• 1 tbsp mayo or avocado or olive oil
• 1/2 cup (about two stalks) celery diced
• dash of salt and pepper
• 1/2 cucumber sliced

What you do:

1. Mix all ingredients together (except the cucumbers)
2. Top cucumbers with tuna mix
3. Eat!

Clean eating on the go...

More often than I would like, I have to eat a meal or two in the car on my way to personal training clients, classes or kid activities. Sometimes I have to rely on convenience foods like protein bars/shakes or jerky but I try my hardest to bake or grill some extra protein that I can put on ice in a lunch bag and take with me. This is my lunch today. Sure, it's a bit strange to see someone eating a piece of grilled chicken with her hands at a stoplight, BUT I think it's worth it...and totally easy!

The perfect way to do asparagus for breakfast (or lunch...or dinner)

I love asparagus but for some reason, I only really make it if we are having steak or if it would go well with whatever meat we are grilling. BUT recently, I've been alternating one low carb day with a higher carb day and needed to expand my veggies...I was getting soooooo bored with zucchini and spinach and broccoli and everything else I was eating. Enter asparagus for breakfast. Now it's my fav! PLUS, it's loaded with nutrients like fiber, vitamins A, C, E, K and folate. AND ti's a natural diuretic. So my new low carb day meal is 2 eggs and 2 egg whites, 1/4 avocado and 1-2 cups asparagus...make like this:

What you need:

• Asparagus (I like the kind that is at least as thick as my ring finger)
• Favorite seasoning (this is mine)
• Water

What you do:

1. Bring a small pan of water to a boil
2. Wash and break off the reedy ends of the asparagus (they will break off at a natural place)
3. Cut them into 2 inch pieces
4. Toss them in the boiling water to blanch for about 1-2 minutes.
5. Pour a couple table spoons of the water into a heated pan on the stove
6. Drain the asparagus and pop into the pan to sautee for about 2-3 minutes 
7. Add seasoning
8. Eat!

Enjoy!

Three Days - One Rotisserie Chicken

I like to grill a bunch of chicken at the beginning of the week for meals throughout, however, sometimes it just doesn't happen. Enter the rotisserie chicken. In a pinch, it's just so easy to grab one, take the skin off and cut it up to throw on salads, into soups or, my favorite, eat it as my main protein with a side of veggies and single ingredient carbs (fruit or potatoes). These are the meals I made out of a single rotisserie chicken this week. I basically just take the white meat while my husband eats the dark right off the bone...esh. Anyway, I am totally obsessed with my "taco Tuesday salad." It's simply riced cauliflower (find it in the freezer section or sometimes with the fresh veggies), cabbage/greens mix, avocado, chicken and salsa...it's so filling and clean and delicious!

So don't despair if your meal prep didn't quick work out....just grab a pre-made chicken and stay on track!

Easiest way to make spaghetti squash...ever.

I love love love my crockpot. And now, I love it even more because it is hands down the easiest way to make spaghetti squash. It comes out perfection every single time and there is no flipping or really any clean up! For those low-carbers, gluten-free-ers, want to get more vegetables-ers, Spaghetti squash is a fantastic pasta substitute or a super yummy side dish! It's only 31 calories per cup and provides lots of vitamins and minerals including vitamin A and C plus calcium and potassium and a good amount of fiber. 

What you need:

• A crock pot
• A spaghetti Squash

What you do: 

1. Wash the squash
2. Stab the squash with a fork or knife all over about 12 times
3. Put the squash in crock pot with 1-2 cups of water
4. Cook on low for 4 hours
5. Let it cool for a few minutes before cutting it in half and scooping out the seeds
6. Shred the "Meat" with a fork and scoop out the "noodles" OR save a dish and eat it out the skin

You can top this any way you like. I love it as a side with just a bit of garlic, salt and pepper. Yummyyyyyy!

Lovin' this go-to, squeaky clean bar....

So this bar is free of lots of allergens (except nuts). There's no soy, gluten or dairy and get this: it is totally clean and the protein in it comes from egg whites-am-az-ing. It has 12 gram of protein, 9 grams of fat, 24 grams of carbs (including 6 grams of fiber so it's perfect for a post workout snack or meal and it's great for kids! YAY! My favorite flavor is the Chocolate Sea Salt (shocker) but there are other yummy ones too. The texture takes a bit getting used to-it's a bit chewy and tends to get stuck in the teeth which just makes you eat it slower which is great! :) 

Enjoy!

Brownie bites for breakfast? Yes, please.

Sometimes I just want a brownie...or, more specifically, a pan of brownies...for breakfast. Helping me resist are these little bites of brownie heaven. It's just a cut up protein bar (this one is from Costco or a Quest bar works too), but it tastes like heaven and kicks those cravings to the curb with 20 grams of protein, 13 grams of fiber and just a few grams of carbs-like 3 net carbs. YAY! Just heat that bar up for 8-10 seconds-no more or it will totally melt/burn-and chop that sucker up. Eat it yummy little piece by piece and feed your craving while you feed your body good clean food :) 

Kick those winter blues to the curb with food, exercise and some funbetween the sheets

The holidays are behind us and now we are really into winter. And with the season's short days, cloudy skies and freezing temperatures comes the winter blues. You might start feel sad, low energy, sleepy and just plain not-yourself around this time of year. You can help yourself get through the winter-funk with a (genuine) smile on your face by eating certain foods, exercising and getting it on between the sheets.

Foods that make us happy:

Nourish the happy part of the brain by eating these foods often:

Chocolate: It’s not your imagination; chocolate makes us feel good. Eating chocolate triggers the release of the feel-good hormone serotonin as well as endorphins which give us a feeling of euphoria. So slowly enjoy about 100 calories of chocolate if you need a pick-me-up without having to worry about your waist-line.

Green Leafy Greens: Spinach and Kale contain a B-vitamin called folate which maintains normal levels of serotonin. People that get the recommended dietary allowance of 400 micrograms of folate a day, also show a decreased risk of depression.

Walnuts and Salmon: The Omega-3 fatty acids found in foods like walnuts and salmon have been shown to decrease depression symptoms. A recent animal study suggests that Omega-3 Fatty Acids, as well as uridine found in walnuts and fish, actually act like antidepressants!

Healthy Carbs: Carbohydrates make us feel good. They enable us to release tryptophan which is converted into that feel good hormone serotonin. So be sure to eat plenty of whole grain carbs such as oatmeal, fruit and brown rice.

A couple foods that will make your crash and burn…

Alcohol: Your wine, beer or cocktails might make you feel good in the short term, but alcohol is a depressant, so if you’re feeling down in the dumps, skip the mixed drink and opt for a natural sugar high from 100% juice.

Sugary food: You just read that carbs boost mood, but not all carbs are created equal. Things like cookies, cake and white bread are made of high-glycemic ingredients that cause the “sugar crash.” So avoid them to get rid of the blues.

Move and improve your mood

Perhaps a reason that many of us feel so down and out during the dead of winter is that we are less active. Exercise is good for a ton of things like maintaining a healthy weight, decreasing the risk of heart disease and cancer, and relieving the symptoms of arthritis. It also helps relieve depression.

Get high (on exercise).Ever heard of a runners high? That’s not just a made up thing that runners tell you about to get your butt up and out running with them. When you exercise, your brain releases endorphins and neurotransmitters which are feel good chemicals in the brain.

Turn the heat up. Exercise increases body temperature which has a relaxing effect on the body…so in the winter it’s waaaay good!

Zone out. Doing exercise can take your mind off of whatever is getting to you, whether it is the weather outside or the let down after the holidays, going to your favorite exercise class or lifting weights can help you focus on something good you’re doing for your body.

Make new friends and keep the old. Being around people is an instant pick me up, so grab a friend, bundle up and go for a walk together or join a gym where you know people that will become your workout buddies.

Get happy between the sheets.

Sex, like exercise, is good for the heart, immune system and mood. The act of sex releases endorphins which act the same as morphine…they mellow you out as well as block pain and give you a sense of euphoria. So even though the blues can decrease your sex drive, just do it and to reap the benefits of a healthy sex life.

SAD? Seek help…

There is a type of depression called Seasonal Affective Disorder or SAD. If you experience the following symptoms particularly during the cold, cloudy winter months, talk to a healthcare professional.

• Hopelessness
• Anxiety
• Loss of energy
• Social withdrawal
• Weight gain
• Over sleeping

SAD is usually treated with light therapy, medication, psychotherapy or a combination of therapies.