Favorite Summer-into-Fall Salad

This dish is summer perfection. Follow the recipe exactly or add/delete what you want to make it your perfect light and yummy dream-salad! 

 What you need: 

...for the salad

• 2 chicken breasts
• 1 bag of mixed greens (I like to chop mine up)
• 1 head of romaine lettuce, chopped
• 2 mini cucumbers, chopped
• 1/4 red onion, chopped
• 1/4 cup goat cheese or feta
• 1/4 cup roasted, salted pistachios
• other tasty additions: diced tomatoes, avocado, croutons, etc.

...for the dressing

• 3 tablespoons lemon juice (or juice from one lemon)
• 2 teaspoons honey
• 2 teaspoons dijon mustard
• 6 tablespoons avocado oil (you can use olive oil as well)
• 1/2 teaspoon salt
• 1/2 teaspoon pepper

What you do: 

1. Salt and pepper the chicken (or marinated it in a couple tablespoons of dressing) and grill until done. Let rest for 10 minutes and chop into cubes. 
2. While the chicken is grilling, chop and/or prepare your salad ingredients.
3. Mix salad ingredients together, pour salad dressing on and top with the grilled chicken. 

Enjoy!

January Jump-Start Wellness Challenge 2024!

 As 2023 winds down, many of us reflect on the year that just passed and look forward to the year ahead. If 2023 left you feeling less-than-your-best-healthy-self, stuffed to the brim with cookies/cake/brownies/all-the-baked-goods, cheese, fun holiday drinks, and are ready to feel better, stronger, healthier, less puffy, etc, I can help! 

A brand spankin' new year is perfect for a reset and a resolution to take your body and it's needs seriously. BUT, did you know that over 90% of New Year's Resolutions fail? Don't worry...it's not a resolution death sentence. There are a lot of reasons why we don't stick to our goals, but here are three of the biggest:

1. They aren't measurable.
2. They aren't supported.
3. They aren't reasonable. 

BUT there is hope!

If you're ready to increase your health and energy and decrease your body fat with exercise, good sleep, hydration and nutrient dense food, then join me and a small group of others with the same goals and game plan to get right back on track...with  measurable, supported and reasonable program!

You can do anything for 21 days...promise. It may not be easy, but it will be worth it and I'll be right there with you the entire way.

The January Heath Jump-Start begins Monday, January 8 and ends Sunday, January 28. 

This challenge is all about getting more energy, kicking sugar cravings to the curb, sleeping better, getting stronger and shedding a bit of fat and puffiness in the process. PLUS, there is another element to this challenge...intension setting and gratefulness practice...it's going to be amazing.

Here's what you can expect when you sign up:

• Membership to a private Facebook group with daily encouragement, recipes, workouts and tips
• Suggested daily food guide with recipes
• Grocery lists for each phase of the challenge
• Daily workout schedule.
• A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a group of people doing the same work.
• Access to an ACE certified personal trainer and wellness coach with over 15 years of experience
• NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.
• All for $49* payable via Venmo (@erin-heide)

Are you in? Ready to choose to feel better and ditch some unhealthy habits and create some new helpful ones? Ya know...when you feel better you look better...so what's there to lose?

Click here to e-mail me that you are IN and ready to take control of your health (and the leftover Holiday treats:) .

*If did another 21-day challenge with me in 2023, e-mail me for your special discount for this challenge!

Protein Pizza Bowl!

 

Need a quick meal that tastes like a pizza but has over 30 grams of protein per serving?! This is a super easy naturally gluten-free dish that can easily be dairy-free as well if that's your thing. In my house, we frequently have "make-your-own-pizza" night and though pizza is great every once in a while, when you're trying to up your protein and nutrients, this Protein Pizza Bowl is the way to go. 

What you need:

• 1 serving chickpea pasta (you can also use red lentil pasta)...easy to find in any groccery store
• 1/2 cup pizza sauce (lower the sugar in it the better)
• Tons of chopped veggies (my favorites are peppers, onions and mushrooms)
• 1 serving (about 16 slices) turkey pepperoni
• Sprinkle of cheese of your choice (my favorite is the cashew mozzarella from Trader Joe's)

What you do:

1. Preheat oven to 350 degrees
2. Cook the pasta according to the directions on package
3. Toss cooked pasta with most of the pizza sauce
4. Put saucy pasta in oven-safe bowl
5. Top with veggies and pepperoni
6. Drizzle remaining sauce all over
7. Sprinkle with cheese
8. Bake for 30 minutes

That's it...super easy and even better yet, it's a simple thing to do on family pizza night and still make your nutrition goals!

30-Minute Chicken Curry

This dish has become one of our favorites in our home; everyone eats it, everyone likes it. I can't say enough about how easy and flavorful this simple chicken curry dish is. Serve it over cauliflower rice and it has all the protein, fat and carbs you need for a balanced and filling meal. 

What you need:

• 2 TBSP yellow curry
• 2 tsp garam masala
• cayenne pepper to taste (or leave it out for "mild")*
• 1.5 lbs of chicken breast or chicken thighs, cut into bite sized pieces
• 1 tsp salt
• 1 can light coconut milk
• 2 TBSP oil of choice (I like olive or avocado)
• 1 medium onion, finely chopped
• 1 TBSP minced garlic (or 2 cloves garlic)
• 1 TBSP minced ginger
• 1/2 lemon, juiced (or 1 TBSP)
• 1/2 cup chicken stock
• 1 TBSP cornstarch
• 1 TBSP cold water
• Cilantro for garnish

What you do:

1. Put chicken pieces in a bowl and sprinkle in salt and 1/2 the other spices, stir to cover
2. Dump can of coconut milk onto chicken and set aside
3. Heat oil in large saucepan a couple minutes and add onion and the rest of the spices
4. Stir onion until it softens (5 minutes or so)
5. Add in garlic and ginger and stir together until it smells delicious (or about 1 minute)
6. Wisk together corn starch and water until smooth 
7. Dump everything into onion/spice/garlic/ginger mixture and stir
8. Bring to boil and then reduce heat to slow simmer
9. Check the chicken after about 7 minutes to see if cooked through, if so, you're done!
10. Sprinkle with cilantro if you'd like and serve over cauliflower rice (or regular or jasmine rice)

Enjoy!

*I like mine a bit spicy but my family likes it super mild, so I add a pinch or so of cayenne pepper to mine after I serve it.

A NEW E.H. Fitness 21-Day Challenge...just in time for Spring Break

Spring...and spring break...are fast approaching! If you're not feeling like your New Year's healthy goals have been met...or even started... let me help. This newest 21-Day Challenge is full of whole foods, recipes, workouts, tips and tricks...and guess what...it's also flexible and something that can be re-incorporated into daily life even after the 21 days...if you so choose. :)

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 for on online (Facebook) wellness challenge beginning on Monday, February 20 and ending Sunday, March 12. 

Even if you are leaving for a Spring Break trip during the challenge, you can totally rock this one! 

The challenge is all within a private Facebook group so that you can participate on your own time at your own pace and with your own schedule...and it's all just $49 flat*.

 The program includes:

• 21 days of clean eating carb-cycling style. Get excited! It's super simple and totally tasty. (Wondering "why carb-cycling?"...click here for the benefits)
• Suggested grocery list 
• Sample meal plans as well as suggestions for eating out. 
• 21 days of quickie workout options...including workout demos (no more than 30 minutes of exercise a day required!)
• 21 days of accountability and encouragement and access to an 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, plus, we will work through it all together!
• Most importantly, NO supplements, pills or powders being sold here-just real food for real people living real lives.

There's nothing 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, February 20. Also, please feel free to e-mail me with any questions about the challenge-I would love to answer them (erin@ehfitness.com)

*I add you to the group as soon as I receive confirmation of payment via Venmo:)

Warm and Cozy Clean Chicken Corn Chowder

I made this on Christmas day for a family gathering, and it was a hit-warm, cozy, filling, flavorful and healthy-it's the perfect cold-weather meal! 

What you need: 

• 1 lb cooked and chopped chicken thighs* or shredded rotisserie chicken 
• 1 red bell peppers, chopped
• 1 medium yellow onion, chopped
• 1 can corn
• 1 small can green chilis
• 1 stalk celery, chopped
• 2 baking potatoes, peeled and chopped
• 1 jalapeño, chopped
• 1 tbsp minced garlic 
• 3 cups far free chicken stock
• 1/2 tsp chili powder
• 1/2 tsp cumin 
• 1 tbsp corn starch
• 1 cup milk of choice (I like coconut milk for this)
• Fresh cilantro 
• Salt and pepper to taste

What you do; 

1. Put chicken, peppers, onions, corn, chilis, garlic, chicken stock, and tabasco in a crock pot and cook on low all day or on high for 3-4 hours.
2. 30 minutes before serving, whisk together milk and corn starch until smooth and stir into crockpot
3. Chop cilantro and stir in right before serving

That's it! :) 

If you want to be "extra" and like your soups a bit on the thicker, stew-side, before serving, when you do the cornstarch and milk-of-choice deal, put a cup of the soup (with everything in it) into a blender and whip...add it back in-trust me...it's a good step!

Enjoy!

*do the chicken thighs in advance and freeze if more than a day before you do the soup. 3 hours in the crockpot on high-that's it!

Crockpot Creamy White Chicken Chili

It's getting chili out there and that means that it's SOUP TIME! Yay! I love a good, filling, hearty soup and this one is exactly that. Loaded with protein and warmth, it's my new weeknight soup (and then for lunch days after as it reheats beautifully.

 

E. H. Fitness Crockpot Creamy White Chicken Chili

What you need:

• 1 small white onion, diced
• 1 heaping TBSP minced garlic (about 3 cloves-worth)
• 1 red, orange or yellow bell pepper, diced
• 1 cup (the smaller can) of diced green chilis
• 2 skinless, boneless chicken breasts
• 1 cup frozen or canned corn
• 1 can white beans (great northern or cannellini beans)
• 4 cups chicken broth
• 1 tsp cumin
• 1 tsp oregano
• 1 tsp chili powder
• 1 tsp paprika
• 1 tsp salt (or more or less to taste)
• 1 tsp ground black pepper
• a shake or 2 of cayenne pepper
• 1 tsp lime juice (a squeeze of a lime)
• 1 cup unsweetened almond, coconut, cashew, etc. milk OR if you want to make it creamy without more liquid, blending another cup of white beans in a blender until smooth with a bit of the broth works perfectly)

What you do:

1. Put chicken breasts in the crockpot and top with all the other ingredients (minus milk or pureed beans)
2. Give it a good stir
3. Set on low for 8-10 hours or high for 4-6 hours
4. About 30 minutes before serving, grab the chicken and shred it (this should take less than a minute since it should just fall apart)
5. Add the milk or pureed beans
6. Serve and enjoy!

Cheers.

Fall Fitness Challenge 2022

Happy end of summer/beginning of fall! I feel like the summer was a whirlwind of activities, travel, late nights, hot days and fun. And I'm super ready to get back into a routine. With kiddos being out of school or schedules being changed a bit (or a lot), that means we can create new space for our wellness goals. This September, let's ditch the junk for 21-days to set ourselves up for success all autumn long. 

If you're ready to increase your health and decrease your body fat with exercise, good sleep, hydration and nutrient dense food, then join me and a small group of others with the same goals and game plan to get right back on track...with a measurable, supported and reasonable program!

You can do anything for 21 days...promise. It may not be easy, but it will be worth it and I'll be right there with you the entire way.

The September Fall Fitness Challenge begins Tuesday, September 6th (yep, the day after Labor Day) and ends Monday,  September 27-no worries if you need to adjust your start/end date...just sign up now and begin when you can! 

This Challenge is all about getting more energy, kicking sugar cravings to the curb, sleeping better, getting stronger and shedding a bit of fat and puffiness in the process. PLUS, there is another element to this challenge...intention setting and gratefulness practice...it's going to be amazing.

Here's what you can expect when you sign up:

• Membership to a private Facebook group with daily encouragement, workouts and tips
• Suggested food guide and recipes
• Grocery lists for each phase of the challenge
• Daily workout schedule
• A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a group of people doing the same work.
• Access to an ACE certified personal trainer and wellness coach with over 10 years of experience
• NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.
• All for $29 payable via Venmo (@erin-heide)
• PLUS! If you've done a wellness challenge with me before, have a friend who hasn't to join and YOU get 50% off!

Are you in? Ready to choose to feel better and ditch some unhealthy habits and create some new helpful ones? Ya know...when you feel better you look better...so what's there to lose?

Click here to e-mail me that you are IN and ready to take control of your health this September.

*as soon as you pay, you will be added to the private Facebook group! :)

Fit Fast: 21-Day Wellness Challenge

Have you been interested in learning more about Intermittent Fasting...or wanting to get back into the practice after doing something else for a while? 

I've got you! 

Monday, April 18 is the start of the next E. H. Fitness 21-Day Wellness Challenge, Fit Fast, and it is dedicated to all the following good stuff: 

• Get sugar cravings under control

• Sleep better

• Build strength without having to step into a gym (or into a gym, if you prefer)

• Eat real food to fuel your body

• Decrease body fat

• Reduce inflammation

We will be easing into fasting and learning about what it can actually do for us and how it can work for you! 

My favorite part of Intermittent Fasting (IF) is the amount of physical and mental time and energy I save...I mean think of how much time (and brain power) you'll free up while not eating (or thinking about what to eat) in the mornings!

We will be learning all the ways that IF can benefit our bodies and minds...it's going to be a great time! PLUS, lots of extras including  Workout and 21-days of dinner suggestions (so you don't have to decide what to put on plates every evening...more time and energy saved!)

Join me for E.H. Fitness' next 21-day challenge...and go into summer feeling your best!

There are NO supplements, pre-packaged foods to buy or long hours in the gym. Just real food and quick workouts to help increase energy, promote better sleep, decrease anxiety and maybe even shed some body fat.

Here's what you can expect when you sign up:

• Membership to a private Facebook group with all the things

• Suggested food guide and recipes, complete with 21 days of dinners planned out for you 

• Sample Grocery lists

• Workouts for strength and endurance 

• Exercise schedule including bonus workouts

• Daily check-ins for accountability and to encourage others in the group

• A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a group of people doing the same work.

• Access to an ACE certified personal trainer and wellness coach with over 10 years of experience

• NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.

• All for $29 payable via Venmo*

Are you in? Ready to choose to feel better and ditch some unhealthy habits? Ya know...when you feel better you look better...so what's there to lose?

E-mail me @ erin@ehfitness.com me that you are IN!

*as soon as the Venmo invoice/request is paid (@erin-heide), you will be added to the private Facebook group! :)

Acai Berry Protein Smoothie Bowl

 

I know I'm late to the game, but I'm OBSESSED with smoothie bowls right now. Anyone else?

If you haven't yet tried them, let me introduce you. Basically a smoothie bowl is a thick, eat-with-a-spoon smoothie topped with fruit or nuts or coconut or seeds or granola or really anything you'd like. Delicious!

You can, and I have, purchased these delicious bowls at certain juice/smoothie places, but you can also super easily make them at home for less $$ and perhaps even more yummy flavor. 

This is my go-to at home breakfast or lunch when I need something cool, refreshing and full of vitamins. There are a lot of frozen ingredients, so feel free to freeze your own...it's important to have them frozen because that is what give the smoothie a thicker eat-with-a-spoon consistency (along with the chia seeds). 

E. H. Fitness Acai Berry Protein Smoothie Bowl

What you need:

• packet of frozen acai (I get mine at Sprouts)
• 1 small frozen banana (or 1/2 large)
• 1/4 cup frozen avocado chunks (I get mine at Sprouts or Costco)
• 1 TBSP chia seeds
• 1/4-1/2 cup or so of unsweetened almond milk
• 1 scoop (1/2 serving) of protein powder (I really like the vegan Orgain Vanilla)
• handful of spinach or kale or other greens if you have them laying around

    My favorite toppings: sliced strawberries, blueberries and 2 TBSP gluten-free granola

What you do: 

1. Blend the junk out of all the ingredients (minus the toppings).
2. Pour into a bowl
3. I like to put my bowl in the freezer for 5 minutes or so while I get my toppings together/chopped
4. Top your bowl
5. Eat!

A tip when blending. Use a strong blender and scoop up the stuff that gets shot to the sides of the blender and re-blend when necessary. 

Pork Tenderloin over Apples and Butternut Squash

This simple dish is a staple in our house during the autumn and winter months. It's so yummy and seasonal and versatile! You don't like pork? Use chicken. Don't have jazz apples? Use whatever apples you have! Don't love butternut squash? Use sweet potatoes! No red onions? Use yellow or white. See what I mean? 

What you need: 

• Pork tenderloin (about 2 lbs)
• 2 apples of your choice, peeled and cubed (my favs are Jazz)
• 1 large red onion
• 1 medium butternut squash, peeled and cubed (see below for tips on this)
• 3 tbsp avocado oil
• 2 tsp salt
• 2 tsp minced garlic
• 2 tsp Herbs de Provence (if you don't have this laying around, throw together some thyme, basil, rosemary, oregano, marjoram and any other herbs you can think of :) )
• 1 tsp ground mustard
• 1 tsp thyme
• 1tsp black pepper

What you do:

1. Preheat the oven to 450 degrees
2. Line a shallow baking sheet with foil
3. Toss all the cubes (onion, apple, butternut squash) in oil, half the salt and all the garlic and thyme
4. Spread the cubed things on the baking sheet in an even layer
5. Sprinkle the pork tenderloins with Herbs de Proovince, the other half of the salt and ground mustard
6. Put that sucker right on top of the cubed things
7. Bake for 20 minutes and then flip the tenderloin over and bake for another 20 minutes or until done
8. Let meat rest for about 10 minutes before cutting into it.
9. Enjoy!

*My tip for cutting super hard butternut squash: peel it, put it in the microwave for about 3-4 minutes and then cube it...it wont be so hard (or dangerous)! 

Easiest Shrimp Stir-fry with Fried “Rice”

This is one of these things I just have handy in my freezer for those days that I just can’t with dinner anymore. Let me give you some advice; go get a bag of frozen cooked/shelled shrimp, frozen steam-in-bag stir-fry veggies, and a bag of frozen fried cauliflower rice (I get mine at Trader Joe’s). I make my own super simple teriyaki-type sauce, but you could use the bottle stuff in a pinch. 

E. H. Fitness 15-minute Shrimp Stir Fry with Fried Rice

What you need: 

• Bag of frozen medium shrimp (cooked, shelled)
• Bag of frozen steam-in-bag stir-fry veggies
• Bag of frozen fried cauliflower rice (or regular works too)
• 1/3 cup coconut aminos (or soy sauce)
• 1 cup water
• 2 tsp minced garlic
• 1 tsp ground ginger
• 2 tbsp honey

What you do: 

1. Steam the bag of veggies in the microwave
2. While steaming the veggies, throw the frozen shrimp in a colinder and run under cold water for a few minutes to thaw.
3. While the steaming and thawing are happening, begin cooking your "rice" per the bag's instructions (should take about 7 minutes total)
4. While all of the things are going on, whisk your sauce together (that's the rest of the ingredients)
5. In a skillet, sautee the shrimp and veggies in the sauce together until nice and hot and the sauce has boiled off a bit
6. Serve everything together!

10 Tips for Eating Out AND Reaching Your Goals!

Restaurants are notorious for making seemingly healthy options extremely high calorie bombs. For example, Applebee’s Grilled Chicken Salad has 1,060 calories and 63 grams of fat and 30 grams of sugar (ah!). Shocking right? “Grilled Chicken” and “Salad” seem like the healthy options. So here are some tricks to help you navigate take-out and dine in meals and still feel great and crush your health goals! 

1. Plan ahead. Many restaurants...especially chains…have their nutrition info posted on their website. Visit their www before venturing out to make sure that you order something that fits into a healthy diet! Better yet, look up your favorite and most frequented restaurants and have healthy options ready even if you’re making an unexpected stop to eat out.
2. Avoid dishes with the following words: cream sauce, butter, oil, fried, au gratin, breaded, battered, Alfredo and smothered. All of these words mean the dishes are most likely extremely high in fat and calories.
3. Watching your carbs? No problem. Order lean meat with veggies on the side and ask for an extra serving of vegetables to replace the carb-y side (i.e. bread, potatoes, rice, pasta, etc.) 
4. Watch the toppings. When ordering a salad, really read the what’s actually in the salad. Veggies and lettuce are great, but candied nuts, cheese, creamy dressing, and dried fruit make for a very very unhealthy salad. 
5. Ditch the buffets. Buffets are just a recipe for disaster…just avoid altogether for calorie/fat safety. BUT if you have to be at one, have one plate of food with at least 1/2 of the plate piled with veggies.
6. Eat your meat! Just make sure that your meat is prepared in the following ways: steamed, poached, roasted, broiled, grilled, baked or boiled. Fried, breaded, deep fried etc are never ever healthy. Poultry and fish are great choices but if you are a red meat lover, no worries, just choose a lean cut of meat such as eye of round roast, top round steak, bottom round roast, mock tender steak or top sirloin.
7. Send the bread back. Who really needs the extra bread at the table. Most likely, you’ll just fill up on it and then try to stuff down your meal…ask the wait staff to not bring the bread or send it back if it’s already on the table. In this same vein, when chips are served, don't get it refilled. Enjoy the first basket and be done. 
8. Ask for the to-go box first…not last. Box up at least half of your meal right when it comes out and then eat your plate clean without guilt. If you are doing take out, box it up at home before you dive in. Better yet...save some $$ and split and entree!
9. Don’t be afraid to ask for what you want. If a dish comes with fried chicken, ask for it to be grilled. If something is smothered in cheese, ask for the cooks to “hold the cheese, please,” if something comes with fries, ask for steamed veggies instead. Most restaurants are very willing to help people eat healthier.
10. Check out the healthy section of the menu. Many restaurants have recognized the need for a lightened up part of the menu to make it easier to choose wisely. So if you have that option, just flip right to it and don’t even tempt yourself with the less healthy options.

Happy dining!

Eat for All Day Energy

Though every food can provide the body energy...I mean, a calorie is energy for the body...all foods are not equal when talking sustained energy. We've all seen, or let's be honest, experienced, a sugar high and then the dreaded sugar coma that follows quickly behind.

The trick to eating for sustained energy, is to feed our bodies in a way that doesn't cause major blood sugar spikes and drops.

Enter energy BFFs: complex carbohydrates, protein and fat (sounds kinda like a balanced diet, right?).

Complex carbs are different than simple carbs in that they have more fiber and digest more slowly and therefore give us a nice even energy for longer. Simple carbs (sugar, syrup, fruit juice with added sugar, etc.) get right into our system and cause a blood sugar spike and then a plummet. Great sources of complex carbohydrates are beans, fresh fruit and veggies, oats and quinoa.

Protein can also be a powerful source of all-day energy. Our bodies need protein to build and repair tissues and lack of protein can cause a person to to be lethargic throughout the day. Great sources of protein (with added energy bonuses) are salmon (with fatigue fighter B12), eggs (with energy boosting vitamin D) and almonds (energy supporting magnesium).

Fat is digested slowly and helps us feel fuller longer which helps blood sugar stability. Adding avocado to a salad or almonds (protein and fat double agent) to your oatmeal is a great way to add this essential nutrient.

With all this info, the following are excellent (and simple) ways to get all 3 macronutients (and the best each of them has to offer) into your day.

• Baked salmon with a side of roasted broccoli
• Steel cut oats topped with almonds and blueberries
• Eggs with bell peppers and avocado

Stuffed Chicken Breast: 4 Ingredients!

Sometimes you need an easy, go-to meal that doesn't have a zillion ingredients. And maybe you need a super tasty, simple recipe that can be served to important guests or to your family...or even just you! Here's one that I have 
tweaked to be super healthy and delicious. 

E. H. Fitness Stuffed Chicken Breasts

What you need:

• 4 boneless, skinless breasts (or 8 thighs)
• 1 sprig of fresh rosemary, chopped finely
• 4 tbsp goat cheese or feta crumbles or dairy free cheese
• 4 tbsp finely chopped Canadian bacon

What you do:

1. Pre-heat oven to 350 degrees
2. Heat cooking spray or oil in skillet on medium high heat
3. Combine rosemary, cheese and Canadian bacon in a little bowl
4. Use a knife to cut a "pocket"  in the breast or thigh
5. Stuff the mixture into the pocket
6. Seal the pocket closed with toothpicks
7. Salt and pepper chicken to taste
8. Sear the chicken in the skillet on each side for 1-2 minutes or until brown
9. Place the chicken on a sprayed or lined baking sheet
10. Bake chicken for 20 minutes or until cooked through 

Serve with lots of veggies and enjoy!

Double Chocolate Protein Muffins

I redid the Double Chocolate Raspberry Muffins to add protein, reduce sugar and eliminate some hard to come-by items in the pantry...they are still just soooooo good!

E. H. Fitness Double Chocolate Protein Muffins

What you need:

• 3/4 cup dry old fashioned oatmeal
• 1/4 cup honey
• 1/4 cup maple syrup
• 12 drops liquid stevia
• 1/2 cup plain pea protein powder* 
• 1/2 cup unsweetened cocoa powder
• 1/2 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 3/4 cup dairy free semi-sweet chocolate chips                                                                      (Trader Joe's regular chocolate chips are dairy-free!)
• 3/4 cup unsweetened almond or coconut milk
• 1/4 cup plus 1 tbsp unsweetened apple sauce (you can use oil here as well)
• 2 teaspoons vanilla extract
• 2 room temp eggs

What you do:

1. Preheat the oven to 350 degrees
2. Line muffin tins with liners (or grease them)
3. Put oats into a blender or food processor for 30 seconds (to make oat flour)
4. Combine all dry ingredients in a large bowl and mix well, add chocolate chips
5. Combine all wet ingredients in a separate bowl (make sure to whisk eggs)
6. Mix wet and dry ingredients together 
7. Put about 1/4 cup mixture into each liner
8. Bake for 20-23 minutes.
9. Cool before diving in!

Enjoy!

*I find my plain pea protein powder for $11 at Trader Joes. But regular vanilla or chocolate protein powder will do great as well...just eliminate the stevia and one tsp vanilla!

Mouth-Watering Meatloaf

This meatloaf is clean, simple, delicious and excellent as left overs. I've simply adapted Ina Garten's amazing meatloaf recipe to be gluten free and cleaner.

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 
• 1 tsp thyme (I use dried  if fresh isn’t available and crush in between my fingers to make it more potent!)
• 1 tsp salt
• 1 tsp ground pepper
• 2 tbsp coconut aminos 
• 1/3 cup chicken, beef or vegetable broth
• 2 eggs
• 2 tbsp avocado oil (or oil of your choice) 

What you do:

1. Pre-heat oben to 325 degrees 
2. Heat the olive oil on medium heat
3. Saute onions for a few minutes until they turn a bit translucent but not brown
4. Add the thyme, salt, ground pepper, coconut aminos, tomato paste and broth-stir together.
5. Remove from the heat to let cool a bit
6. In a separate bowl, mix the meat, oatmeal and eggs. I prefer to use my hands, but a fork will do too. Add the onion mixture.
7. On a parchment paper lined cookie sheet, form a 2 inch high “loaf”...mine usually looks pretty interesting...but it doesn’t matter 🤗.
8. Bake for 1 hour or until it’s cooked...I also recommend putting a oven safe pan of water in your oven when you bake it too...so it doesn’t dry out!

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

What I buy...and where I buy it...

I feel like I hear all the time that eating healthy is just too expensive, that people can't find good produce and that things just need to be more convenient to eat healthy most of the time. Well, I'm here to tell you that it doesn't have to be costly to eat right, that there is good produce to be found in the right places and that there are more options now than ever for healthy convenience food.

I go to three stores every week and then Costco every other week. I know that it sounds like a lot, but I know exactly what I'm going to get at each store for the most part. I also know which stores have the best produce and what meats to buys where and the best of the best healthy food that is quick! It's taken me a while, but I have it down to a science for my family and I and if I can save someone time and $$, then yay!!

Here are my go to foods at the best prices and the best stores at which to get them:

Aldi: If you haven't tried it...you are truly missing out.

• Greens of any kind...I love their organic selection
• Peppers
• Celery
• Snapeas
• Necterines
• Carrots
• Sweet potatoes
• White potatoes
• Onions
• Zucchini
• Bagged salad kits
• Eggs
• Almond Milk
• Bacon
• Full fat plain Greek yogurt
• All canned goods including tuna
• Oatmeal
• 100% pure maple syrup
• Rice cakes
• Guacamole
• Fresh salsa
• Hummus
• Chicken Sausage
• Fresh Chicken breast
• Pork tenderloin
• Pork shoulder
• Hamburger 
• Ground turkey
• Steam bags of frozen broccoli, California medley, Asian stir-fry
• Frozen berries
• Frozen quinoa meals (add some cauliflower rice to fill them out with more veggies)
• Apple Cider Vineager
• Coconut Oil
• Avocado Oil
• Coconut Sugar
• Gluten-free bread/snacks

Trader Joe's

• Spaghetti squash 
• Butternut squash (found already cubed if in a time crunch)
• Frozen cauliflower rice
• Frozen cauliflower fried rice
• Frozen brown rice (steam in bag)
• Jazz apples (if you haven't tried these...you're welcome for introducing you!)
• Frozen "Hodge Podge" veggie mix...good with anything!
• Natural peanut butter (just salt and peanuts)
• Dried, unsweetened mango
• 1/2 the salt roasted almonds
• Plantain chips
• Hummus
• Spices
• Dairy free chocolate chips 
• Dark chocolate
• Coffee
• Chomps Turkey sticks (no sugar!)
• Popcorn kernels
• RX Bars (always $1.99 each)
• Wine (my favorite Cab right now is Lazy Bones and it's $6.99!)

Sprouts

• Bars: Lara Bars, Quest Bars and Amrita (almost always less expensive here-sometimes RX bars are a dollar-what?!)
• Daiya dairy free cheese
• Mikey's grain free pizza crusts (frozen)
• Avocados...they are the best and they are really really inexpensive here
• Berries of all kinds
• Turkey breast...in the deli section...it's slices like you would do for Thanksgiving...amazing!)
• Rotisserie chicken (no added junk)

Costco

• Veggie tray-soooo convenient for those weeks that you don't want to cut up veggies
• Frozen wild caught Alaskan salmon
• Protein Powder 
• Collagen (it's the least pricey here...by sooooooo much!)
• Chicken sausage (frozen section)
• Kirkland Protein Bars (similar to quest but I think they're better)
• La Croix

Whole Roasted Chicken...Yep...the WHOLE Chicken

Confession time: I've never bought, roasted and definitely have not touched with bare hands a whole, raw chicken. BUT my family's favorite chicken is rotisserie style...from the store. These chickens, though totally yummy are generally injected with butter and have some interesting ingredients rubbed on them...and not all of them I would call "food." No judgement if you grab one at Costco when you're there, I do that too...just know that this recipe is super easy, and clean. Plus, it definitely got me out of my comfort zone....which I think is a great thing!

Clean Whole Roasted Chicken

What you need:

•  a whole chicken (you can buy fresh or frozen, but if frozen, allow to thaw in the fridge for a couple days)
• foil
• olive oil cooking spray
• 1 onion
• 2 tsp sea salt
• 1 tsp freshly ground pepper
• 1 tsp paprika
• 1/2 tsp onion powder
• 1/2 tsp garlic 
• 1/4 tsp cayenne pepper

What you do:

1. Pre-heat oven to 250 degrees
2. Take the giblets out of the chicken (I don't even know what those are, but they just fell out of my chicken in the sink)
3. Pat the chicken dry, inside and out
4. Mix all the seasonings together in a bowl
5. Take the outer peel off the onion
6. Put the onion inside the chicken...I know....this is part of my growing process....getting out of my comfort zone...just pop it in and forget it
7. Rub the seasoning all over the chicken
8. Line an edged baking pan with foil and grease it with oil
9. Pick that chicken up (I picked it up like a baby, under it's wings) and place it on the greased foil
10. Grease another piece of foil and place it lightly on top of the chicken
11. Bake for about 4-5 hours or until cooked through
12. For the last 10 minutes, crank the oven up to 450 to crisp that sucker up
13. Let rest for 10-15 minutes before carving

Enjoy!!

Egg Drop Soup in Less than 10 Minutes

I’m a HUGE fan of egg drop soup but never once in my whole life thought I could make my own. Let me tell you a little secret...it’s the easiest soup I’ve ever made...ever. 

What you need:

• 4 Cups Chicken Broth (or Bone Broth* is even better!)
• 1 TBSP arrowroot powder
• a dash of onion powder (or add some leeks or green onion if you have some!)
• 1/4 tsp sea salt
• a pinch of fresh ground pepper
• a dash of ground ginger
• a smidge of ground garlic
• a splash of sesame oil
• 4 beaten eggs

What you do:

1. Add all the ingredients (except the eggs) to a large saucepan
2. Bring to a boil and let soft boil for a few minutes.
3. Add beaten eggs slowly...very slowly...to create yummy egg ribbons. They will cook immediately
4. Let soup stand for a 10 minutes or so

Enjoy with this one-pan cashew chicken!