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On these snowy days my body is calling for Chicken Soup!

This is sooooooooooooooo good for the body and soul!

xo jen

Healthy Chicken Veggie Soup

Ingredients

Whole chicken or a few chicken legs or a few chicken breasts
3-4 ribs of celery
3-4 large carrots
2 medium onions
5-6 garlic cloves
1 package frozen spinach or 1 bag fresh
1 head broccoli or 1 bag frozen
1 package sliced fresh mushrooms (optional)
any other vegetables you have around and want to add
5-6 eggs, beaten in a bowl
turmeric
curry
oregano
basil
cayenne pepper
parsley
sea salt
pepper
garlic powder (optional)
Other herbs to taste (rosemary, thyme,etc.)
Instructions

Boil chicken in large pot until cooked. (note: if using chicken breast instead of whole chicken, chicken broth can be used in place of water). Remove from water and chop into small pieces.
Add chopped celery, carrots, onions, garlic cloves to boiling water. Add turmeric, curry, oregano, basil, cayenne, parsley, sea salt, pepper and garlic or herbs to the boiling water. I add 1-2 TBSP of each except cayenne, which I add about ½ tsp or to taste.
Boil until vegetables are cooked. add spinach, mushrooms and broccoli. While stirring, add beaten eggs slowly so that they distribute (it will look similar to egg drop soup). Boil 2 minutes until eggs cooked, remove from heat and serve.

Let’s face it- Its the holiday’s & everyone’s eating dessert everywhere you look- SO why not make your protein shake taste like a dessert and still be a clean and delicious choice!?

Apple Pie Protein Shake!!

1 cup unsweetened almond milk

1/2 apple (skin removed)

1 tsp ground cinnamon

1 Scoop Vanilla Protein Powder

1/2 cup ice

BLEND & ENJOYYYYY!

xoxo Liz 

Turkey Pot Pie Soup

Ingredients:

1/4 cup flour
2 cups turkey stock
4 cups fat free milk
2 large celery stalks, chopped
1 1/2 cups chopped onion
8 oz sliced mushrooms
fresh ground pepper
2 tbsp chopped parsley
8 oz frozen peas and carrots
2 medium (12 oz total) potatoes, peeled and cubed small
16 oz cooked turkey breast, diced small or shredded
Directions:

Create combining 1/2 cup of the cold broth with flour in a medium bowl and whisk until well blended. Set aside.

Pour remaining broth and milk into a large pot and slowly bring to a boil. Add celery, onion, mushrooms, parsley, fresh pepper, frozen vegetables, salt and return to a boil. Partially cover and simmer on low until vegetables are soft, about 20 minutes. Remove lid, add potatoes and cook until soft, about 5 minutes. Add turkey, and slowly whisk in slurry, stirring well as you add. Cook another 2-3 minutes until soup thickens, adjust salt and pepper to taste and serve.

Makes about 10 1/3 cups.

Perfectly Healthy Crockpot Squash Soup (Kid Approved)

YIELD: 6-8 SERVINGS
SLOW COOKER BUTTERNUT SQUASH SOUP
This slow cooker butternut soup is rich, creamy, and full of delicious butternut flavor. It’s also naturally vegan and gluten-free.

PREP TIME: 15 MINS COOK TIME: 4 HOURS TOTAL TIME: 4 HOURS 15 MINS
INGREDIENTS:

2 cups vegetable stock
2 cloves garlic, peeled and minced
1 carrot, peeled and diced
1 Granny Smith apple, cored and diced
1 medium (uncooked) butternut squash, peeled, seeded and diced
1 sprig fresh sage
1 white onion, diced
1/2 teaspoon salt, or more to taste
1/4 teaspoon freshly-ground black pepper, or more to taste
1/8 teaspoon cayenne, or more to taste
pinch of ground cinnamon and nutmeg
1/2 cup canned (unsweetened) coconut milk
optional garnishes: extra coconut milk and a sprinkle of cayenne pepper (or smoked paprika)
DIRECTIONS:

Add vegetable stock, garlic, carrot, apple, butternut squash, sage, onion, salt, pepper, cayenne, cinnamon and nutmeg to a large slow cooker. Toss to combine.

Cook for 6-8 hours on low, or 3-4 hours on high, or until the squash is completely tender and mashes easily with a fork. Remove and discard the sage. Stir in the coconut milk.

Use an immersion blender to puree the soup until smooth. (Or you can transfer the soup in two batches into a traditional blender, and puree until smooth, being very careful when working with the hot liquid.) Taste, and season with additional salt, pepper and cayenne if needed.

Serve warm, with optional garnishes if desired.

*A medium-sized butternut squash should weigh around 2 lbs or so, or about 2 1/2 cups, (so you would need about 32 ounces if buying pre-cut butternut squash).
DIFFICULTY: EASY CATEGORY: VEGAN

Here’s a link to the video http://www.gimmesomeoven.com/slow-cooker-butternut-squash-soup-recipe/

Despite what some may say……Size DOES matter! 

Especially, when it comes to what we put in our mouths!   Avoid common portion pitfalls like the one seen in the picture below by being aware of what is the recommended portion size because let’s face it – All apples are not created equal!
With the holiday’s approaching, there will undoubtedly be times that everyone will be  faced with eating out more frequently, countless holiday parties, snack deliveries from thoughtful co-workers, and family cookie baking traditions.     Remember, we have control over what goes in our mouths!

One way to manage the upcoming season and keep your weight loss goals in check is to pay close attention to portion sizes.   Being mindful whether it’s a cookie or an apple will help to keep calories down, reduce overeating, and eliminate the typical holiday weight gain!

Few tips and reminders:

• Restaurant meals almost always contain 2 or more actual servings
• Plan your non-splurge meals
• Measure foods – Get to know what servings really look like
  Hint: A rotisserie chicken is not an individual meal!
  • 3oz of meat – size of a deck of cards
  • ½ cup of cooked rice – size of your palm
  • 1 tablespoon of nut butter – size of your thumb
  • Medium apple – size of your fist

With all the pumpkin craze out there… I modified a favorite recipe to be a pumpkin lovers dream!

Enjoy! xo Jen

Ingredients
1 cup rolled oats
1/2 cup mini semi-sweet chocolate chips
1/2 cup ground flax seed

1/2 cup crunchy peanut butter
1/3 cup honey

1/4 cup unsweetened pumpkin
1 teaspoon vanilla extract
Directions
Combine oats, chocolate chips, flax seed, pumpkin and peanut butter, honey, and vanilla extract together in a bowl; form into balls using your hands. Arrange energy bites on a baking sheet and freeze until set, about 1 hour. Keep refrigerated.

With the cold weather here, its a perfect time for soup!  This is a great Butternut Squash recipe to warm up!

Enjoy! xo Jen

BUTTERNUT SQUASH SOUP

8 pounds of whole butternut squash, washed well
6 Tablespoons coconut oil (melted)
2 Tablespoons pure organic maple syrup
3 carrots, peeled and halved
1 large onion, thinly sliced
10 cups chicken stock or vegetable stock, preferably homemade or at least organic, divided
Pinch cayenne pepper
2 teaspoons sea salt (double this if your stock is unsalted)

INSTRUCTIONS
Preheat oven to 350 degrees.
Cut the squashes in half lengthwise. Scoop out the seeds and discard.
Place the squash halves cut side up in a roasting pan. Divide the coconut oil and maple syrup evenly amongst the squash cavities. Arrange the carrot and onions slices around the squash. Pour 2 cups of stock in the pan and cover tightly with foil. Bake for 2 hours.
Remove the pan from the oven and allow the vegetables to cool slightly or enough that you can handle them. Scoop the squash pulp from the skins and transfer to a large soup pot. Add the carrots, onions and cooking liquid from the pan.
Add the remaining 8 cups of chicken stock to the pot with cayenne and salt to taste (I usually add 1 Tablespoon when I use unsalted stock.) Stir well and bring to a boil. Lower heat and simmer, uncovered for 10 minutes.
Puree the soup until smooth in the pot with an immersion blender or in batches in a blender

Vegetable Turkey Stew!

This was sooooo tasty! Enjoy ! xo jen

Ingredients

3 cups fresh baby carrots – chopped into smaller pieces if desired
3 cups cubed (1-inch) peeled sweet potatoes
6 stalks celery, cut into 1-inch pieces (1 1/2 cups)
1 cup sliced onion
2 lb. boneless skinless turkey breast cut into cubes
Salt, pepper, garlic, basil, (I also added Goya Adobo)

3 cups water
Steps
1 Spray 4 to 5-quart slow cooker with nonstick cooking spray. Layer all vegetables in slow cooker. Top with turkey. Pour water over turkey and spices.
2 Cover; cook on high setting for 4 hours or on low setting for 8 hours. Stir just before serving.

This may be one of my new favorites! I skipped the rice but the kiddos and my husband enjoyed it!

Xo jen

General Tso’s Cauliflower & Rice

INGREDIENTS

1 c. short grain white rice or jasmine rice
1/2 c. sweet chili sauce
1/2 tsp. rice vinegar
1 tsp. soy sauce
1 garlic clove, grated
1 tsp. grated ginger
2 tbsp. cornstarch
1/4 c. all-purpose organic wheat flour
kosher salt
1 head cauliflower, cut into floret
Sesame oil for frying
2 scallions, chopped
Toasted sesame seeds
DIRECTIONS

Prepare rice according to package instructions. In a small sauce pan over medium-high heat combine sweet chili sauce, rice vinegar, soy sauce, garlic, and ginger. Bring to a boil and simmer until slightly thickened, about 2 to 3 minutes. Turn off heat and cover with lid to keep warm.
In a large mixing bowl whisk together cornstarch, flour, 1/2 teaspoon salt, and 2 tablespoons water. (It will make a thin batter.) Add cauliflower and mix until all pieces are coated in batter.
Preheat a large pot filled with about 4″ oil over medium-high heat, until oil reaches 350 degrees F. Working in batches, slowly add cauliflower pieces, shaking off excess batter before adding. Fry until golden brown, about 3 to 4 minutes. Using a slotted spoon or spider, transfer to paper-towel lined plate.
Meanwhile, reheat sauce until bubbling. Serve cauliflower over steamed white rice, drizzle with General Tso’s sauce and garnish with scallions and sesame seeds.

Importance of Rest Day!!

What’s up guys!! Nothing feels better than absolutely CRUSHING a workout.  But, after a kickass workout, your body is sure to let you know the next day or two!  So, on top of your everyday workouts, I just wanted to write a quick tip this week on the importance of REST DAYS!!

Sleep is such an important part of the recovery process. During your deepest parts of sleep, this gives your muscles, nerves, bones, and connective tissue time to rebuild.  Not to mention, sleep is important for maintaining good health on many other levels as well.

If your goal is building muscle, but you’re not getting quality amounts of sleep on a regular basis, you will absolutely see negative  effects. Your body won’t have its chance to heal. You are increasing your chances in loss of muscle mass, muscle tissue damage, decreased daily energy, and increased chances of injury.

Work hard, but work smart!  Rest days are just as important for your muscles as they are for your mental health!

Plan your recovery days, and always come to the gym ready to bring it!!

Cheers guys!!

Coach Mike