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!

E. H. Fitness’ Best Clean, Simple and Delicious Recipes

Need a bunch of recipes that are chalk full of protein and veggies to help you reach your wellness goals? 

I've put together a list of some of the best. Enjoy!

Breakfast: 

Quinoa Egg Bites

Protein Balls

Breakfast Casserole

Lunch:

Make-in-a-blender Butternut Squash Soup

Super Yummy Green Shake

Lettuce-free Salad

Super-Fast Chicken Fried Cauliflower Rice

Warm Quinoa and Sweet Potato Hash

Dinner: 

Super Quick and Easy Pork Tenderloin

Sheet Pan Cashew Chicken

Low Carb Burger Night

Honey Soy Chicken Thighs

Chicken Pesto "Pasta"

Melt-in-your-mouth Meatloaf

Curry Chicken

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!

Have THIS at your next brunch...

 Brunch can be a bit tricky and sometime heavy on the food that is delicious, but might make us a bit lethargic for the rest of the day. Here are two ideas to have at every brunch so that you can enjoy a bit of everything while also ensuring you get enough vitamins and fiber to keep you feeling great!

Here is what I'm bringing for Easter Brunch this year: 

Make-your-own Parfait Bar

(great for adults and kids alike!)

What you need: 

• Yogurt (dairy-free and regular if you need the option)
  
• BONUS: make it lower sugar, higher protein Greek yogurt to stay fuller longer!
• Berries (think blueberries, strawberries, raspberries, blackberries, etc.)
• Granola (I grabbed a few bags of gluten-free granola as an option)
• Clear glass or plastic cup (they will look so fun and pretty)

What you do:

1. Put it all out with serving utensils and let people make their own (easy for you, fun for them!)

Veggie and Hummus Plate

(This is my go-to addition to any meal or occasion-super easy if you get the "mini" versions of veggies)

What you need: 

• Hummus (just put it in your own bowl to make it look like you put a bit of effort into it)
• Baby carrots
• Baby zucchini
• Mini cucumbers
• Bite-sized peppers
• Tiny tomatoes

What you do:

1. Put them on a plate around your bowl of hummus...it looks pretty and yummy and you'll have all the veggies you need!

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.

Creamy Baked Boursin (Dairy Free) and Tomato Pasta (Gluten Free)

 I made this new-to-me concept tonight with my own twists thrown in. I'm going to be honest; I wasn't sure how it would turn out or if my kids would eat it. But it was AMAZING and everyone cleaned their plates! 

This is one of those meals that I'll keep coming back to because it's so versatile. I can have it dairy and gluten free, the rest of my family can eat regular pasta AND (this is a big bonus), I can serve it deconstructed to my kiddos-it's the best! Also, my family didn't know I had used the dairy free version of Boursin cheese...you have to try it...it's amazing!

E. H. Fitness Creamy Baked Boursin and Tomato Pasta

What you need:

• container of non-dairy Boursin cheese (I found mind at Trader Joe's)
• container of grape tomatoes
• 3 TBSP minced garlic
• 2 TBSP olive or avocado oil
• 1 package fresh baby spinach
• 3 cups uncooked pasta of your choice (I did gluten free for myself and regular for my family)
• 1/2 tsp salt
• 1/2 tsp pepper
• 1/2 tsp red pepper flakes (optional)

What you do:

1. Pre-heat oven to 400 degrees
2. Place cheese in a cooking dish and surround it with the tomatoes
3. Sprinkle with minced garlic, drizzle olive oil and salt and pepper to taste
4. Bake cheese/tomatoes/garlic for about 25 minutes or until the cheese is bubbling and tomatoes have softened
5. While cheese stuff is baking, cook pasta according to package directions
6. Drain pasta when finished but leave just a bit of the pasta water in the pan with the drained-ish pasta
7. Stir in the fresh spinach to the hot pasta so that it wilts
8. Pour the cheese/tomato/garlic sauce onto pasta and toss
9. Feel free to add other veggies like zucchini, mushrooms or add protein like shrimp or grilled chicken.

Enjoy!

Deconstructed for the kids-they ate every last bite: 

Eat MORE Veggies in 2023

We know that balanced eating includes eating lots of fresh veggies. But sometimes just because we know something, doesn’t make it easy to do. In fact, according to the CDC, only 1 in 10 Americans get the recommended veg in their mouth every day.  What's the recommended amount, you might ask? Well, friend, it's 5 (or more) servings a day.

Why eat your veggies? For many, many, many reasons, but here are a few compelling reasons for loading up your plate and snack drawer with things that grow in the ground.

• Vegetables contain essential vitamins and minerals that our bodies need to operate. Plus, they are a great source of fiber! Studies show that those who eat a diet rich in fresh produce have a lower incidence of disease such as cancer, cardiovascular issues, diabetes and stroke.
• Eating fresh veggies can help you control your weight. Vegetables are naturally low in calories, rich in nutrients and most are virtually fat free. So...eat them first thing at a meal to eat less calories and more of the good stuff overall.
• Eating veggies will make you feel good. When you eat whole foods (unprocessed food), your body responds well, your skin glows and your systems work like they should.

5 servings of vegetables might seem like a hard pill to swallow or get into your schedule. But it’s actually very easy if you make sure to have a serving at every meal and snack. Here are a few simple ways to get your daily quota without blinking an eye. (Also...can you tell that I'm obsessed super versatile cauliflower rice? :) )

• Breakfast: 
• Throw some peppers, zucchini and broccoli in your morning omelet
• Scramble eggs with cooked cauliflower rice (1/2 cup in the microwave for 2 minutes)-it gives them bulk and doesn't add flavor
• Make a tasty smoothie with a bunch of baby spinach and kale, your favorite fruit and unsweetened almond milk (you won’t even be able to taste the greens…I promise)
• Lunch: 
• Top your sandwich with actual veggies (forget the sad piece of lettuce and tiny sliced tomatoes…they don’t count). Add cucumbers, peppers, spinach, mushrooms, etc.
• Hit the salad bar and load up with all colors of pre-cut vegetables including dark leafy greens, tomatoes, carrots, turnips, peas, cabbage, you get the picture…lots of veggies. 
• Make soup! And make it creamy by adding in cauliflower rice whipped in the blender with your preferred milk choice (here's an example recipe)
• Dinner:
• Load your spaghetti sauce (or any sauce for that matter) with tons of veggies. My favorites are broccoli, zucchini, onions, and mushrooms...and cauliflower rice.
• Make stir fry with lean meat and lots of veggies such as cabbage, carrots, broccoli, snow peas, mushrooms and celery...over a bed of cauliflower rice mixed with brown rice.
• Steam, sauté, roast or air-fry your favorite veggie and have it on the side…have lots on the side…so much so that it looks like it’s the main course
• Eat a side salad before dinner to eat less
• Make an old school vegetable soup with lots of chunky veggies-frozen count too!
• Snacks:
• When you go to the salad bar for a salad, get lots of pre-cut veggies to munch on when you get hungry
• Make sure to have cut up carrots, broccoli, peppers, celery, jicama, etc for crunching and dipping in protein packed dips like hummus.
• Celery with natural peanut butter
• Steam a bag of veggies (frozen veggies are just like fresh…as long as they aren’t in sauce)
• Get a pre-cut veggie tray and eat off of it (often)

What looks like a serving or half cup? Besides the obvious measuring techniques, keep these easy to remember tips close at hand:

• 5 broccoli florets
• 6 baby carrots
• 1 large handful of raw greens (spinach, kale, lettuce, cabbage, etc.)
• 1 large stalk of celery
• 7 circle slices of zucchini or yellow squash
• 6 bell pepper strips
• 1/2 cup riced cauliflower

Detox from 2021 in 2022!

 2021 was quite a year and if you're feeling ready to move on (or race to) 2022, you're not alone. If you're feeling like 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! AND, I'm right there with you... I know I am feeling too full and sluggish and ready for a health reset! 

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 three of the biggest is that they aren't measurable, they aren't supported and they aren't reasonable. 

BUT there is hope!

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 2021 Detox (you know...like a sugar detox...but for last year :) ) starts Monday, January 10 and ends Sunday, January 30. 

This NEW 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, workouts and tips
• Suggested food guide and recipes
• Grocery lists for each phase of the challenge
• Daily workout schedule PLUS exercise videos each week.
• 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 PayPal* or 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:) .

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

Veggie Mexican Casserole

 I could eat this simple and satisfying meal every day...and have for the last few. It's so flavorful, full of veggies and vegetarian (but you could always add meat or make it vegan by substituting the eggs for a vegan sub!). I'll just share the recipe I made and you can add or delete anything you want...deal? 

E.H. Fitness Veggie Mexican Casserole

What you need:

• 1 TBSP oil (I prefer olive or avocado)
• 1 green bell pepper, diced
• 1 jalapeño, diced (and de-seeded if you don't like the heat)
• 1/2 red onion, diced
• 1 TBSP minced garlic
• 1 1/2 tsp cumin
• 1 1/2 tsp chili powder
• 1 tsp cayenne (omit if you don't like spicy)
• 1 tsp salt
• 1, 12-oz bag of frozen steam bag cauliflower rice
• 1 can black beans (drained and rinsed)
• 2 cans diced tomatoes (drained)
• 5 eggs, beaten
• 1 cup vegan cheese (I love Daiya's Mexican blend for this)

What you do:

1. Pre-heat the oven to 375
2. Heat oil in a large/deep skillet
3. Sautee the peppers, jalapenos and onions for a few minutes until they start to become tender
4. Add garlic, cumin, chili powder, cayenne, salt and diced tomatoes to the mixture
5. Let all that simmer while you microwave the cauliflower rice for about 4 minutes
6. Take the mixture off the heat and add in the cauliflower rice and beans
7. Mix well and then add the 5 beaten eggs and mix again
8. Place mixture into a greased or lined 13x9 oven safe casserole dish
9. Top with your choice or "cheese" or omit
10. Bake for 40 minutes uncovered
11. Allow to cool slightly before cutting into it.

Enjoy!

Detox from 2020 in 21 Days and Feel Your Best in 2021!

2020 was quite a year and if you're feeling ready to move on (or race to) 2021, you're not alone. If you're feeling like stuffed to the brim with cookies/cake/brownies/all-the-baked-goods, cheese, fun holiday drinks, not just from the season but from the last 9 months or so, and are ready to feel better, stronger, healthier, less puffy, etc, I can help! AND, I'm right there with you... I know I am feeling too full and sluggish and ready for a health reset! 

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 three of the biggest is that they aren't measurable, they aren't supported and they aren't reasonable. 

There is hope!

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 2020 Detox (you know...like a sugar detox...but for last year :) ) starts Monday, January 4 and ends Sunday, January 24.

This NEW 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. 

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 PLUS one LIVE virtual workout per week.
• 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 PayPal* or Venmo (erin-heide)

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?

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

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

Happy Healthy Thanksgiving

 If you're like me, this Thanksgiving 2020, things are looking a bit different. We aren't gathering with all of our favorite people to catch up and eat a big meal...I mean, the big meal will still be in play, but the big-group turkey trot, back yard football game and people squeezed around a table are going to be sorely missed. 

BUT, with change, we are making different choices to help our little family enjoy the day just as much. And, let's be honest, it's all about the food anyway...haha...mostly.

Thanksgiving is still a day where it's perfectly acceptable to day drink while eating a crazy big meal at like 2 o'clock in the afternoon, take a nap (we call it "watching football" in my house) and then have 4 different kinds of pie for desert at 5....and then around 7....do it all again...probably while watching the first of many Christmas movies of the season.

So, in review, Thanksgiving is amazing...and still can be... but I dread the bloat and sleepiness afterwards...anyone else? The average Thanksgiving dinner clocks in at 3.000 calories…gasp...shocking that we feel a bit sickly afterwards!! 

So in order to make my Thanksgiving eating a bit more balanced and the day more meaningful, I am following these simple tips and swap outs and be thankful for a fun filled, guilt-free day of celebration!

1. Start the day off right with a little time for gratitude. I mean, the day is actually called THANKSgiving! This could even be done on days that are NOT called Thanksgiving. In fact, according to a Harvard study,  "gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships." Welp...that seals the deal for me!

2. Get that body MOVING with a metabolism boosting workout. Get outside for a walk, do this calorie torcher or just move your body with a dance party (this is a no-judgement zone).

3. Fill up on the good stuff.

• Start with soup…yep…hot liquids make you feel fuller, so scoop up a healthy bowl full of goodness like this festive butternut squash soup.
• White meat turkey (15% less calories than it’s dark counterpart)
• Raw, steamed, grilled or roasted veggies like these tasty Brussels sprouts
• “Lighter” mashed potatoes (make yours with unsweetened, unflavored almond milk and 1 TBSP ghee...it's richer tasting than butter so you need less!)
• Gravy…that’s right, I said gravy. It’s only about 80 calories per 2 tbsp and is more than half the calories of the sugary cranberries.
• Bring a protein and fiber packed dish like quinoa. I make a yummy one with sweet potatoes and black beans; you have to try it!
• Pumpkin Pie (180 calories vs. 250 in apple and up to 700 in pecan!!)

3. Skip the not-as-great stuff.

• Bread…you can eat bread any day…don’t waste your Thanksgiving calories on bread
• Butter…there is butter in nearly everything on Thanksgiving so give your mashed potatoes the benefit of the doubt (that they taste great) and leave the butter on the table
• Pass on the green bean casserole…yes, this tasty dish contains veggies, BUT it’s not enough to count this dish as a side vegetable what with all the fried onions and cream. Grab the steamed for fresh veggies instead

4. Ditch the drinks…just kidding. But remember that alcohol lowers your inhibition with what you put in your mouth (as well as what comes out of it) so just be careful.

5. Stay awake. While napping during the game might seem like a good idea, a better idea for increased energy is to go on a brisk, post-feast walk. Not only will you get your blood circulating, heart rate up and thus an avalanche of energy, but you’ll also be burning off some of the pie you just ate!

6. Relax…it’s a holiday. Although you don’t need to overindulge so much you make yourself sick, it’s still a holiday with some special food that is a one-day-deal...or a few days if you're into leftovers. So, take everything that’s special to you and skip the stuff that’s not.

Happy Thanksgiving!

Stuffed Peppers: a complete meal in a edible bowl

 I'm unsure how I've missed out on the stuffed pepper game, but I'm in it to win it now. It's a complete meal in an edible package so what could be better?

E.H. Fitness Stuffed Peppers

What you need: 

• 6 bell peppers (any color will do)
• 1 lb ground turkey
• 1.5 cup cooked rice or cauliflower rice
• 1 white onion, finely chopped
• 1 zucchini, chopped
• 1 can diced tomatoes (or 3 roma tomatoes diced)
• 2 tbsp minced garlic
• Salt, pepper and crushed red pepper to taste
• optional: cheese or dairy free cheese

What you do:

1. Pre-heat oven to 400 degrees
2. Brown ground turkey
3. While the turkey is browning, cut off the top of each pepper and de-seed them
4. Drain the meat
5. In the same meat pan, sautee the onions and garlic in the oil for a for about 5 minutes on medium heat, then add the zucchini for a few minutes
6. Add the meat, diced tomatoes, cooked rice and spices to the pan and mix about
7. Stuff those peppers to the brim and sprinkle with cheese if that's your thing
8. Bake on a baking sheet or whatever for 35-40 minutes or until done.
9. Eat!

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!

A Garden Fresh Soup for Hot Days

I've been blessed to have friends and family that have an over-abundance of tomatoes, cucumbers, jalapenos, bell peppers, onions and garlic in their gardens (I have an over-abundance of basil...and one plant that may or may not be a weed). I'm telling you all of this because those ingredients are exactly what you throw into a blender to make the most refreshing and yummy gazpacho ever! (If you haven't heard of or tried this delicious Italian cold soup, you are in for a treat). AND if you don't have a green thumb (like me)...just go to the store and grab these yummy ingredients. Easiest soup EVER!

E.H. Fitness Garden Gazpacho

What you need: 

• 3-4 large, ripe tomatoes cut into chunks
• 1 large cucumber, cut into chunks
• 1/2 onion, cut into chunks
• 2 cloves garlic, you guessed it, cut into chunks
• 1 bell pepper (any color), cut into chunks
• 1 jalapeno if you like it a bit on the spicy side
  
  
• LOTS of FRESH basil  (if you don’t have any growing in your garden and can’t swipe some from a neighbor, pony up and get some fresh from the store)
• 1 tablespoon olive oil
• 1/8 cup red wine vinegar
• Salt and Pepper to Taste

What you do: 

1. Throw everything in a blender and turn it on. Blend until it’s soup. Crazy easy, right? Put in the fridge and serve super chilled!

Tada! You did it! Enjoy!

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

Ground Turkey with Veggies and Sweet Potatoes

This veggie-heavy meal is sooo yummy and clean and can be doubled up and frozen for when you need something quick and is great as leftovers or meal prep!

Ground Turkey with Veggies and Sweet Potatoes

What you need:

• 1.5 pounds ground turkey
• 3 cups of sweet potatoes, diced
• 1 red bell pepper, diced
• 1 yellow bell peppers, diced
• 1 medium white onion, diced
• 1 zucchini, diced
• 1 tbsp minced garlic
• 1 tbsp avocado oil
• 1 cup tomato sauce
• 1 cup chicken broth
• 2 tbsp mustard
• 1 tsp oregano
• 1/2 tsp salt
• 1/2 tsp fresh ground pepper
• Rice or cauliflower rice

What you do: 

1. In a large skillet, brown the ground turkey and drain and set meat aside
2. In the same skillet heat oil and saute the garlic, onions and bell peppers a few minutes, until the onions start soften
3. Add the sweet potatoes and chicken broth and cover pan to let simmer and steam for about 6 minutes, or until sweet potatoes soften
4. Add zucchini and cook about 5 more minutes
5. Add back the ground turkey and mix
6. Add tomato sauce, mustard, oregano, salt and pepper
7. Mix it all together 
8. Serve over cauliflower rice
9. Enjoy!

Easy One Sheet Spicy Peanut Chicken with Broccoli

This recipe is new, tasty, fun, clean, easy and quick! What more can a person ask for?!

I’ve never broiled chicken but it turned out great and it cooked  soooo fast! The trick is to have the chicken all one thickness so I pounded it flat with a meat mallet and it was super fun...judge me if you want but it was cathartic.

Anyway...you can make this spicier or less spicy depending on how much Sriracha you use. The amount in this dish is on the milder side.

E. H. Fitness One Sheet Spicy Peanut Chicken with Broccoli

What you need: 

• 1 pound boneless, skinless chicken breast pounded to 1/2 inch thick
• 1 large head broccoli chopped into large florets
• 1/4 cup coconut aminos
• 1/4 cup natural (no sugar added) creamy peanut butter
• 1/4 cup warm water
• 1 1/2 TBSP rice vinegar
• 1 TBSP honey
• 1 TBSP Sriracha
• 1 TBSP sesame oil
• 1 TBSP arrowroot powder or corn starch to thicken sauce
• crushed peanuts to top (optional)

What you do:

1. Pre-heat oven by turning on broiler and place rack about 6 inches from the heat source
2. Line a sheet pan with foil (easy clean up) or spray with oil
3. Whisk together coconut aminos, peanut butter, warm water, vinegar, honey, Sriracha, sesame oil and arrowroot powder together until smooth
4. Dip chicken in the sauce and place around the sheet pan
5. Toss the broccoli in the sauce and place in between the chicken pieces
6. Drizzle the remaining sauce on the arranged chicken and broccoli
7. Broil for 10-12 minutes (flipping the chicken once half way) until the chicken is cooked all the way through (check often to make sure it's not burning)
8. Serve over rice or cauliflower rice (my fav) and drizzle with sauce from pan.

Enjoy!!

Foods that Give Your Immune System A Boost

During the last few months, our health and the health of others around us has been at the forefront of our minds. Exercise, adequate sleep and washing our hands are all great ways to boost our immune system. But did you know, that what we put in our bodies can give our immune system even more of a fighting chance? That's right, "we are what we eat" isn't completely true but maybe "we are as healthy as what we eat" has a bit more weight to it. 

Check out these foods that give our immune function a BIG ol' boost:

1. Sweet potatoes, carrots and leafy greens are loaded with beta-carotene which is a crazy-strong antioxidant that reduces inflammation in our bodies and increases disease-crushing cells! 

2. Bell peppers, citrus fruits and broccoli contain a healthy does of Vitamins C. Foods rich in Vitamin  E include nuts and seeds. Both of these vitamins help destroy free radicals (those nasty unstable atoms in our bodies that damage cells and can cause disease and aging).

3. Beans and lentils contain a good amount of Zinc, a mineral that helps boost white blood cells in the body which defend us against unwanted invaders like harmful bacteria.

So next time you reach for a snack or think about what to do for dinner, consider adding one (or many) of these foods to your plate!