HOLIDAY SURVIVAL FITNESS CHALLENGE

Daily exercises to help you survive the month of December!

1- 10 jump squats, 5 regular push-ups, 25 bicycle crunches

2- 10 jump squats, 5 regular push-ups, 25 leg lifts

3- 15 jump squats,  5 triceps push-ups, 25 reverse crunches

4- 15 jump squats, 7 triceps push-ups, 30 sec plank

5- 20 jump squats, 8 regular push-ups, 45 sec plank

6- 20 jump squats, 10 regular push-ups, 1 min plank
7- REST DAY

8- 1 min wall sit, 5 burpees, 5 ball passes (pretend if you dont have a ball)

9- 1 min wall sit, 6 burpees, 5 ball passes

10- 90 sec wall sit, 7 burpees,  10 ball passes

11- 90 sec wall sit, 8 burpees, 10 ball passes

12- 2 min wall sit, 8 burpees, 15 ball passes

13- 2 min wall sit, 10 burpees, 15 ball passes

14- REST DAY

15- 15 plie squats, 5 bridge-to-planks,  5 supermans

16- 15 plie squats, 5 bridge-to-planks, 5 supermans

17- 20 plie squats, 8 bridge-to-planks, 8 supermans

18- 20 plie squats, 8 bridge-to-planks, 8 supermans

19-25 plie squats, 10 bridge-to-planks, 10 supermans

20- 25 plie squats, 10 bridge-to-planks, 10 supermans

21- REST DAY

22- 5 clockwork lunges each leg (lunge forward, then to the side, then to the rear), 10 triceps dips (from the floor or chair), 30 sec side plank each side

23- 5 clockwork lunges each leg, 10 triceps dips, 30 sec side planks each side

24- 8 clockwork lunges each leg, 10 triceps dips, 45 sec side plank each side

25- REST DAY

26- 10 clockwork lunges each leg, 10 triceps dips, 45 sec side plank each side and add hip drops

27- 10 clockwork lunges each leg, 10 triceps dips, 45 sec side plank each side and add hip drops

28- 20 athletic stance squats, 10 push-ups, 25 bicycle crunches

29 25 athletic squats, 15 push-ups, 30 reverse crunches

30- 2 min wall sit, 10 burpees, 2 min plank

31- 10 clockwork lunges each leg, 15 triceps dips, and 1 min side plank each side (hip drops optional)

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness

31 Stress Busting Tips For December

December can be one of the busiest months of the year - so full of festivities, family gatherings, hustle and bustle shopping, and feelings of just trying to survive it! Here are 31 stress busting tips to help you make it through with a smile!

1- Learn to say "no"- Try not to over commit yourself and know that it is ok to say "no"

2- Cut the guest list- Keep your gatherings smaller. It will be less stressful and more meaningful.

3- Place an order- Dont be afraid to add some side items or dessert from your local deli or bakery.

4- Ask for help- Ask your family to pitch in with household chores, ask your friends to bring a dish to share at the holiday party.

5- Map out the stores- When you are shopping for Christmas gifts, go with a list and a map of the stores in the mall. It will save you a lot of time from distractions!

6- Go out of your way to get out of the way!- Look for the cashier in the pharmacy, or in the back of the store in tools/automotive.

7- Take a vacation day- Try to take a Tuesday off work and do your shopping early morning. There will be fewer shoppers at the mall and it will leave time for an afternoon cup of tea!

8- Make wrapping presents fun and relaxing- put on some music or an old favorite movie.

9- Overstock your supplies- Before you tackle wrapping those presents, be sure to have multiple rolls of paper, extra rolls of tape, and lots of peel-n-stick tags ready!

10- Keep a list of wrapped presents- As you wrap Stella's Strawberry Shortcake doll, mark it as wrapped on the list so you know what you have bought and what you have wrapped.

11- Wrap as you go- If you wrap the presents as you bring them home rather than putting it off until the shopping is complete. You will save time and your back!

12- Meal prep one day per week- Take one day per week to spend 2-3 hours in the kitchen to save at least 5-10 hours that week. Plan to make and freeze 2-3 healthy dinners, bake some extra chicken, make a pot of soup, cut up fresh vegetables for healthy snacks, make some hummus. When we have healthy grab-n-go options readily available, we are more likely to stay on track.

13- Limit the sugary treats- December is a time when we are surrounded by sugary indulgences! These indulgences can actually trigger hormones in our bodies that alter our moods, causing us to be more stressed or depressed and tired. Save your indulgences for one day a week and make it count on something you really look forward to.

14- Dont skip your workouts- Exercise actually gives us more energy, boosts our immune system, and elevates our moods!

15- Drink 8 glasses of water per day- In the colder temps we sometimes crave less fluid, but it is important to stay hydrated and drink at least 8 glasses of water per day. Dehydration can cause headaches, lack of energy, and constipation. Keep everything moving! Cheers!

16- Keep some routine- Sticking to small daily comforts can help us feel less chaotic. If you read before bed, continue to do so. If you have a favorite TV show on Wednesday evenings you like, try to make time to watch it.

17- Meditate daily for 10 minutes- Before you get out of bed or at the end of your day- find a quiet space and sit in peace for 10 minutes. Close your eyes and focus on deep breathing.

18- Scale back on your to-do list- Ask yourself if you dont complete this or that will it really matter in the long run?

19- Add stress busting foods to your daily diet- fatty fish, avocados, sweet potatoes, turkey, blueberries, oranges, carrots, and spinach to name a few.

20- Cut back on the dish washing- Go with paper plates for a week or two!

21- Sing out loud!- Singing is linked to stress reduction so put on some Christmas tunes and sing loudly!

22- Complete a random act of kindness- Helping your neighbor shovel their driveway, opening a door for someone, dropping off a pie to your mechanic- random acts of kindness help you to feel more grateful and happy.

23- Find a volunteer opportunity for your entire family to do together- go on line and ask organizations where they need the most help- serving meals at shelters? Delivering meals together? Adopting a less fortunate family? It reminds us of our own blessings by being a blessing to others.

24- Christmas cards for veterans- Gather a few families together and write merry wishes and thank you notes in holiday cards and drop them at the local VA Hospital.

25- Practice self-care- Schedule at least one hour per week to take care of you. Go get a manicure, go to the library and read, make a coffee date with a friend, or get a massage.

26- Cuddle up with your furry loved one- our pets love us unconditionally. Take a few moments each day to cuddle up and tell them how much they mean to you.

27- Go for a brisk walk- Bundle up and go for a brisk walk in the cool, crisp air! It will make you feel alive and refreshed!

28- Limit your alcohol- Try to save the eggnog for the weekend. A glass of wine may help us relax, but too much of a good thing can alter our moods, our perspective, and our waistline!

29- Get extra sleep- Take a nap if you can, or plan to go to bed 30 min earlier a few nights each week.

30- Enjoy a hot beverage- Wrap your hands around a warm mug of tea or hot cocoa. It will help to relax you and keep you comfy cozy!

31- Practice gratitude- Each day try to find at least one thing you are grateful for and say it out loud or write it in a gratitude journal. Focusing on all the blessings we have in our lives makes little room for focusing on any challenges.

Have a Happy Holiday Season everyone! Many blessings to you and your loved ones!

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness

Pricing

PACKAGE PRICES

MHFF PACKAGE: This package is for those who will benefit from daily accountability and guidance. It includes the following:
- one FREE Health Assessment- upon completing your health assessment form, we will schedule a 30 min phone call to discuss and consider a plan of action from the available options.
- 3 or 6 month options of Professional Health Coaching
- one daily message from me analyzing your food/exercise logs on My Fitness Pal, offering suggestions and motivation
- assistance with setting and accomplishing one small daily goal that will lead you to overall goal accomplishment
-periodic healthy recipes and other educational tips
- one 15 min progress check call once per week (optional)
-unlimited texting with a response within  24 hours
- my personal commitment to your health and success!

3 month package: $550. Save $50 if paid in full within 24 hours of Health Assessment!

6 month package: $850. Save $50 if paid in full within 24 hours of Health Assessment!

Split payment option: There is no discount on this option. 50% of full payment expected within 24 hours of Health Assessment. Balance due one month from date of Health Assessment.


*I use PayPal to collect fees due*


LS PACKAGE: This package is for those who will benefit from less accountability and a more specific program. It includes the following:

- one FREE Health Assessment- upon completing your health assessment form, we will schedule a 30 min phone call to discuss and consider a plan to action from the available options.
- 3 or 6 month options of Professional Health Coaching
- one weekly message from me analyzing your food/exercise logs on My Fitness Pal, offering suggestions and motivation
- personalized exercises based on your needs/equipment access/goals developed by a certified personal trainer.
- one 15 min progress check call once per week
- one program change per month
- my personal commitment to your health and success!

3 month package: $500. Save $50 if paid in full within 24 hours of Health Assessment!


6 month package: $700. Save $50 if paid in full within 24 hours of Health Assessment!


Split payment option: There is no discount on this option. 50% of full payment expected within 24 hours of Health Assessment. Balance due one month from date of Health Assessment.

*I use PayPal to collect fees due*

GET HEALTHY QUIT NOW Program: This is a program for those who are looking for support in quitting nicotine. It includes the following:
-6 week Step Program structured for supporting nicotine cessation
-1 FREE 20 minute phone consultation to determine if this is the right program for you
-1 weekly meeting via phone or Skype 45 minutes in length
-unlimited texting with cessation coach with a response within 24 hours
-educational and motivational handouts to support quitting
-group and individual packages
-discounts on individual health coaching after completing the GET HEALTHY QUIT NOW program

6 week INDIVIDUAL* program rate: $550 for 6 weeks. Save $50 if paid in full within 24 hours of consultation.

6 week GROUP* program rate: $300 for 6 weeks. No additional discount available on group programs. *GROUP rates are only available to groups of 5 or more and all participants must be registered and paid in full within 24 hours of each other.

*I use PayPal to collect fees due*

-DIABETES PREVENTION PROGRAM COMING IN SUMMER 2018


*The average rate for a Health Coach is $200 per month and typically includes 2 sessions per month. The low end rate of a personal trainer is $50 per one hour session and most clients meet with their trainers 1-2x per week. The average price of a nutritionist is $100-$200 per hour, and meet 1-2x per month. Monthly investment to work with a Life Coach is $250-$1000.
*It has been demonstrated that six months is the optimal amount of time to develop the client / coach relationship, build mutual trust, uncover root causes that have impeded the client from meeting their goals, and make necessary adjustments.




As a Certified Health Coach I will work with you in all areas of health at a fraction of the cost. Why? Because I have a passion for teaching people how to live a healthier life and I get excited over other people feeling stronger and accomplished! I sell no products. No powders, no pills. Just you and me and your individualized, ATTAINABLE GOALS. I believe in taking one step at a time, creating lifelong success, not short term promises. If you are ready to talk, send me a private message and we will set up a FREE HEALTH ASSESSMENT with no obligation! Don't let another day go by spinning your wheels- I can help you reach your goals!





My mission is to make good health affordable to all individuals and offer more frequent accountability

To get started, email me at myhealthyfriendsfitness@gmail.com to schedule your FREE Health Assessment! Don't put your health on hold another day! Let's get started!

Best in health,

Carol Keller
Certified Integrative Nutrition Coach/Certified Personal Trainer/Certified Tobacco Cessation Coach/Certified DPP (Diabetes Prevention Program) Coach

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness

Welcome to My Healthy Friends Fitness!

Hello and welcome to My Healthy Friends Fitness! My name is Carol Keller and I have worked in the health and fitness industry for over 12 years helping others make lasting lifestyle changes for optimal health. If you need support with:
-weight loss
-increasing your metabolism
-having more energy
-lowering your blood pressure
-reducing stress
-learning how to exercise smarter
-overcoming sugar/carb addictions
-eating cleaner and putting a stop to the dieting madness
....then you have come to the right place!

I am a graduate of The Institute For Integrative Nutrition where I learned innovative coaching skills, lifestyle management skills, and over 100 dietary theories such as Paleo, Gluten-Free, Vegan, Macrobiotics, and other popular diets. The most valuable thing I have learned in all my years of training is that there doesnt exist a "one-size-fits-all" program that will produce real and sustainable results. Each person is unique in his/her lifestyle circumstances and one person's "magic pill" is another person's poison. This is why when you work with me, we will discover together what works for your body. My education has provided me with cutting edge knowledge in holistic coaching, nutrition, and prevention. You will learn how food and lifestyle choices can impact your overall energy, balance, and happiness. 
I have studied with some of the world's top health and wellness experts such as:


-Joshua Rosenthal, MScEd, founder and director of the Institute for Integrative Nutrition 

-Deepak Chopra, MD World Leader in Mind-Body Medicine, Director of Education at The Chopra Center, Bestselling Author 

-David Katz, MD, MPH, Authority on Preventive Medicine and Weight Management, Director of the Yale Prevention Research Center 

-Walter Willett, MD, DrPH, Chair of the Department of Nutrition at Harvard’s School of Public Health and Bestselling Author 

-Andrew Weil, MD, Bestselling Author and Expert on Integrative Medicine and Mind-Body Interactions 

-Gabrielle Bernstein, Motivational Speaker, Life Coach, Bestselling Author 

-Susan Blum, MD, MPH, Functional Medicine Doctor, Founder of Blum Center for Health 

-Mark Hyman, MD, Founder and Medical Director of The UltraWellness Center, Bestselling Author 

-Geneen Roth, Pioneer of Emotional Eating and Empowerment, Bestselling Author 

-David Wolfe, recognized Expert and Bestselling Author on Superfoods and Raw Nutrition 

-Marion Nestle, PhD, MPH, Paulette Goddard Professor of Nutrition, Food Studies and Public Health at New York University 

-Mark Bittman, New York Times Columnist, Bestselling Author

I am also a fitness trainer with over 10 years of training clients in reaching their strength training and fat loss goals. I am an E-RYT200 with 12 years of a variety of yoga styles from Yoga for Stress Reduction, to Yoga for Athletes, to Power Yoga and Weight Loss. 

Helping you discover your optimal health is my priority. You can eat all the broccoli in the world and be the Queen of Cardio and still fall short of your goals if all the pieces are not in place. 
Each of our sessions will leave you feeling informed and motivated to actively participate in making healthier choices in all areas of your life from diet, exercise, relationships, career, and even spirituality if you wish. I will personally guide you in making small changes that will bring lasting results. 

.

Who am I?

I am a wife and a mother of 3 very active, hardworking adult children. I am a proud grandma to two beautiful little girls. I have lost over 70lbs and successfully kept it off for years by eating healthier, moving my body, and reducing my stress.. I am a runner who runs 15-25 miles per week and call it my meditation. I lift weights 3 times a week and have a gym in my house. I eat clean 80/20 because it is what my body craves. I make my own peanut butter and my own ice cream. My passion to help others live a healthier happier lifestyle comes from being a stroke survivor at the young age of 32. I believe everyone has a chance of experiencing optimal health. What that means for me may be different to you. Let's discover what yours looks like!  I also believe everyone has a purpose and I feel I have found my purpose in Holistic Health Coaching.

Call now for your FREE/NO OBLIGATION health consultation! Don't put your health off one more day! 317-408-9359

Best in health,

Carol Ann CINHC, E-RYT200, CPT

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness

Got The "Winter Blues"?

Fall brings beautiful colors, crisp invigorating air, football games, hot chocolate, and bonfires. Winter brings cozy nights watching old movies, celebration and holiday parties, and the quiet and stillness of the first snow.  It is a beautiful time of year for colors, smells, and spending time with family and friends. However, for some folks the seasonal changes can make them lose motivation, experience lack of energy, even feel depressed.  This is what is known as S.A.D. or Seasonal Affective Disorder.

SAD can happen to anyone and not just in the winter, but it is the most common time of year due to lack of sunlight, so experts believe. Typically people who are sensitive to SAD will start to experience the effects in the Fall, and begin to feel better at the first sign of Spring. But you dont have to chalk it up to the "winter blues" and suffer. There are a few things you can try to put pep in your step, stabilize your mood, and embrace the energy of the season.

   

- Dont overdo it!- The end of the year is a time for "hustle and bustle", lots of holiday parties, deadlines at work, and family commitments. Pace yourself. Try not to commit to every invitation, do some of your shopping on line, dont be afraid to ask for help.

-Get more daylight!- The days are shorter and the most common reason for SAD. Open the curtains during the day, bundle up and go outside for a brisk, invigorating walk! Talk to your doctor about Light Therapy options.

-Commit to your workouts!- Consistent exercise can help boost your mood and reduce stress. Make your workout a priority.

-Continue to practice healthy habits!- Just because the holidays at the end of the year encourage parties with sweet indulgences and excessive alcohol, this doesnt give us a green light for discarding our healthy habits. Eat a well balanced diet with plenty of vegetables and adequate protein, aim for 8 hours of sleep each night, limit added sugars, and drink at least 8 glasses of water per day.

-Reach out!- Some people tend to hibernate in the colder weather months. If you feel yourself withdrawing and wanting to spend a lot of time alone, reach out and call a friend or loved one. Make a coffee date or look for volunteer opportunities!

The one thing to remember is to take care of you! Be patient with yourself and practice self care. If you feel you are struggling and the symptoms are so profound that it is effecting your quality of life, seek help from your doctor. 

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness

Healthy Hamburger Masterpiece

This is one of those meals where you start out making one thing and it doesnt turn out, so you throw it all together and call it a dinner masterpiece! BAM! Healthy Hamburger Masterpiece!

Ingredients
1lb grass fed beef browned
1/2 yellow onion chopped
1 clove chopped garlic or minced garlic
1 whole baked spaghetti squash
1/2 can organic tomato sauce
20 brussel sprouts sliced
2T oil

Cut the spaghetti squash in 1/2, spritz with olive oil, sprinkle with a little salt of choice and pepper and place cut side down on a baking sheet in a 400 degree oven for about 40 min or until a knife goes through easily. Remove from oven and set aside while preparing the meat mixture.
While the spaghetti squash is baking, wash and slice your brussel sprouts and chop your onion and garlic. Heat 1T of oil in a skillet and sprinkle with salt to help it sweat- sautee the brussels, garlic and onion together until the onions are translucent.
Brown the beef and drain any access fat. Add the sauteed  brussels and onion. Add the tomato sauce. Scrape a fork through your spaghetti squash to pull the strands off. Add the spaghetti to the meat mixture. Toss.
I added fresh grated parmesean cheese to mine!

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness 

Is Your Body's Food Cravings Getting Lost In Translation?

You are trying so hard to follow a healthy diet, and you do well most of the time. However, there are times when food cravings seem to take over your entire rational being! There is a voice in your head trying to convince you that a apple turnover would be so good right now, one slice of pizza, a chocolate bar, a mocha latte, a thick juicy steak, chips! Yikes! How do you make the madness stop???

Food cravings are our body's way of telling us what it needs. Sometimes it whispers to us, sometimes it has to turn up the volume to be heard! If we listen and respond, oftentimes the craving will subside. Hold on there! I do not mean for you to indulge in that apple turnover or mocha latte, but rather take a moment to figure out the craving and give your body what it really needs. As our bodies speak its needs, sometimes it isnt clear on the type of food. Our minds interpret the needs for us, and sometimes healthy versions get lost in translation! Understanding why we are having the cravings can help us to choose a healthier option.

 OR

Our bodies do not necessarily crave certain foods, but rather certain nutrients. If you are craving chocolate, you may be deficient in magnesium. Reach for a handful of raw nuts or a banana, or a salad with spinach and avocado.

 If you are craving chips or peanut butter, your body may be asking for more sodium. We want to be careful and aim for less than 2300mg of sodium per day according to the FDA. It may not even be salt you are craving as much as your body is just asking for more minerals. You could also be dehydrated. Try drinking a full 8 oz of water first, and if you are still craving a salty food, try munching on some kale chips, or pickles, or tuna fish.

If you are craving fatty foods you may be deficient in calcium. Try eating a cup of full fat Greek yogurt, or enjoy a snack of cheese and fruit.

If you have an insatiable desire for bread you may want to increase your nitrogen. Eat a food high in protein such as fish, meat, or a handful of nuts.

These are great ideas for our strong physiological food cravings, but how can we help to keep them at bay in the first place?

1- Stay hydrated. Drinking water throughout the day can help us feel fuller and also curb salty cravings.

2- Dont skip meals. If you go too long without eating your blood sugar may drop and lead to cravings.

3-Add some type of protein to each meal and snack. Protein helps to stabilize blood sugar levels and keep us fuller longer.

4- Increase your fiber. Add some beans, nuts, and more fruits and veggies to your daily diet.

What if none of these ideas sound appealing and nothing will satisfy us other than an apple turnover from the local bakery? Or the bag of kettle chips from the office vending machine? The craving could be stemming from an emotional impulse rather than a physiological need, or even a combination of both. Before reaching for the indulgence ask yourself "Am I tired?", "Am I feeling stressed at this moment?", "Am I bored?", "Am I depressed or feeling lonely?".  Emotional impulses can be very motivating and sometimes even harder to combat. If you feel this may be the underlying cause to your current craving, try one or all of the following first:

1- Change your scenery! Take a break from work. Go for a 10 min walk. Get outside.

2- Meditate! Close your eyes and take a deep breath in through your nose and exhale through your mouth fully.

3- Brush and floss! A clean mouth will typically not crave anything but water.

4- Connect with someone! Call a friend or hug a loved one. It may just help both of you in more ways than one!

Hopefully some of these suggestions will help you get through those moments of struggle when you feel your cravings are interfering with your diet. The key is to understand "why" you are having the cravings and feed your body what it really needs, not what your mind is trying to tell you it wants.

As an Integrative Health Coach I can help you understand and conquer your food cravings! If you would like to find out more, give me a call 317-408-9359 to set up a FREE health assessment!

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness

Easy Cheesy Egg Muffins

credit: http://www.popsugar.com/food/Easy-Egg-Cheese-Muffin-Recipe-37754806

INGREDIENTS

1 dozen eggs
1/2 teaspoon sea salt
Ghee or nonstick cooking spray, to coat pans
1 cup frozen or fresh spinach
1 heaping cup thinly sliced mushrooms or whatever veggies you like
1/4 cup thinly sliced green onion
1 1/2 to 2 cups shredded cheese (either cheddar or parmesan)* optional*

DIRECTIONS

1. Preheat the oven to 350°F. Crack eggs into a liquid measuring cup. Whisk the eggs and salt.
2. Grease a 12-cup muffin pan with ghee. Divide spinach, mushrooms, green onion, and cheese between each muffin cup, then carefully pour eggs over tops until muffin tins are almost full (leave 1/4-inch space).
3. Bake for 20-25 minutes or until a wooden pick inserted in the center of a muffin comes out clean. The egg muffins will look like soufflé when they come out of the oven, but they will sink after a few minutes. Let them rest in the muffin tin for a few minutes before using a rubber spatula to carefully remove each muffin.
4. Consume immediately or let cool and transfer to a resealable plastic bag. Refrigerate for up to a week or freeze for a month.

Paleo Basil Avocado Chicken Salad

credit:http://www.paleocupboard.com/basil-avocado-chicken-salad.html 

Ingredients:- 2 boneless, skinless chicken breasts (cooked and shredded)
- 1/2 cup fresh basil leaves, stems removed
- 2 small or 1 large ripe avocado, pits and skin removed
- 2 Tbsp. extra virgin olive oil
- 1/2 tsp. sea salt (or more to taste)
- 1/8 tsp. ground black pepper (or more to taste)

Equipment:- Food processor
- Stirring spoon
- Measuring cups and spoons
- Medium sized mixing bowl

Directions:1. Place the cooked shredded chicken in a medium sized mixing bowl.
2. Place the basil, avocado, olive oil, sea salt and ground black pepper in a food processor and blend until smooth. You may need to scrape the sides a couple times to incorporate.
3. Pour the avocado and basil mixture into the mixing bowl with the shredded chicken and toss well to coat. Taste and add additional sea salt and ground black pepper if desired. Keep in the fridge until ready to serve.

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credit: http://www.health.com/health/recipe/0,,10000001540261,00.html

Home >> Food & Recipes >> Recipes >> Mexicali Chicken

Mexicali Chicken

Photo: Amy Kalyn Sims

Ingredients

• 1 tablespoon Dijon mustard
• 4 (4-ounce) skinless, boneless chicken breast halves
• 2 teaspoons olive oil
• 1/2 cup bottled salsa
• 2 tablespoons fresh lime juice
• 1/4 ripe avocado, cubed
• 2 tablespoons thinly sliced green onions (optional)

Preparation

1. Spread mustard over one side of chicken breasts. Heat oil in a large nonstick skillet over medium-high heat until hot. Add chicken breasts, with mustard side down; cook 4 minutes. Turn chicken over. Reduce heat to medium.

2. Combine salsa and lime juice; spoon over and around chicken. Simmer uncovered until chicken is cooked through and sauce thickens, 6-8 minutes.

3. Transfer chicken to serving plates. Cook the remaining pan juices in skillet over high heat until slightly reduced, about 30 seconds.

4. Spoon juices over the chicken; top with avocado. Garnish with green onions, if desired.

Shredded Chicken over Cole Slaw

This recipe is an easy one that can be tweaked to your personal taste, and leaves enough shredded chicken for leftovers!
Basic Ingredients:
6 boneless, skinless chicken breasts
1/2 packet low sodium taco seasoning
2 bags of raw cole slaw (Dole)
1/4 cup red wine vinegar
2T olive oil

Pour the cole slaw mix into a large bowl. Mix the vinegar and oil and pour over the top. Toss to coat well. Cover slaw and place in fridge for the day. Place the chicken in a crock pot. Sprinkle 1/2 packet low sodium taco season over the top (or whatever seasoning you prefer). Cook on low for 6 hours.

Remove the chicken from the crock pot and with 2 forks, shred the chicken by pulling it apart and "raking" it with the forks.
Scoop 1-2 cups of slaw onto a plate. Top with 4oz of shredded chicken. This is a basic recipe. You can add anything you like from here.

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness

credit: http://gutsybynature.com/2013/11/12/stuffed-winter-squash/

Stuffed Winter Squash

 

Author:

Jaime Hartman

Recipe type:Main

Serves:4

Prep time:5 mins

Cook time:1 hour

Total time:1 hour 5 mins

Save Print

 

Winter squash makes a great vessel for a mixture of ground meat and vegetables.

Ingredients

• 2 winter squashes such as red kuri, kabocha, carnival, or acorn
• 1 tablespoon coconut oil
• 1 small onion, chopped
• 1 clove of garlic, finely chopped
• 1 pound of ground beef (preferably grass fed)
• 1 cup spinach, washed and roughly chopped
• salt and pepper to taste
• ½ teaspoon dried rosemary
• ½ teaspoon dired thyme

Instructions

1. Preheat oven to 350 degrees.
2. Cut squashes in half and scoop out seeds. Place on baking sheet, cut side up, and roast in oven for 45 minutes or until flesh is very soft.
3. Melt coconut oil in skillet over medium heat and cook onions until slightly soft (about 5 minutes).
4. Add garlic and cook until fragrant (about 1 minute).
5. Add ground beef and cook until no longer pink. Add spinach and cook until spinach is wilted (just a minute or two will be enough).
6. Add salt and pepper to taste and herbs.
7. Remove squash from oven and divide meat and vegetable between four squash halves.
8. Return to oven and allow to roast for about 10 minutes so that flavors can blend together. Remove and allow to cool for 5 minutes before serving.

credit: http://www.popsugar.com/fitness/Vegan-Apple-Cranberry-Crisp-25713371

Apple Cranberry Crisp

Ingredients

3 medium to large crisp red apples, peeled and sliced
1 cup fresh cranberries
1/2 cup apple juice
1 1/2 teaspoon all-purpose flour
1 1/2 teaspoon pumpkin pie spice
2 cups granola

Directions

1. Preheat the oven to 350°F. Combine the apples and cranberries and pour into an eight- or nine-inch-square baking dish.
2. In a small bowl, whisk together the apple juice, flour, and pumpkin pie spice. Pour over the fruit. Sprinkle the granola evenly over the fruit and lightly press down.
3. Bake until hot and bubbly, 40 to 45 minutes. Serve warm.