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  • Starting a home workout routine
    28 Aug 2023

    Starting a home workout routine

    Want to design your own workout at home? Try these tips! Creating a well rounded workout at home can be challenging. One minute you are all dressed and ready to go, the next you are confused on where to start or what to do next. Equipment availability and space are the biggest determining factors in selecting exercises. Most strength training exercises can be executed in a 10x10 space comfortably. The storage and amount of equipment will also impact the workability of the area. Ask yourself what is the goal of at home workouts? Is it the primary strength training source or does it supplement other training done elsewhere? Depending on your strength level, more equipment or weights will ....

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  • Mediterranean Parsley Salad

    Mediterranean Parsley Salad

    If you’re not a fan of leafy greens, try this Mediterranean parsley salad for light, fresh, and fragrant twist! Ingredients ½ cup parsley, roughly chopped 2-3 Tbsp red onion, chopped ½ cup cherry tomatoes, halved 2-3 Tbsp Kalamata olives, sliced 1 lemon, juiced pinch of salt drizzle of extra-virgin olive oil Instructions In a large mixing bowl, combine all ingredients and toss to coat. Top with sliced avocado (if desired) serve and enjoy! Yields 2 servings Mediterranean parsley salad. Nutrition Information: Calories: 122, carbohydrates: 6g, protein: 1g, fat: 12g, fiber: 2g, sugar: 2g ....

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  • Santa Hat Brownies

    Santa Hat Brownies

    This easy Christmas recipe for Santa Hat Brownies can be made in minutes using a box of dark chocolate brownie mix combined with eggs, butter and milk. Bake your batter in mini muffin tins, pipe a circle of whipped cream onto each base, then top them with strawberries and decorate with a dollop of Cool Whip and some sprinkles. Ingredients: 9.9 ounces box dark chocolate brownie mix ▢ 2 large eggs ▢ ½ cup (1 stick) salted butter melted ▢ ¼ cup whole milk ▢ 36 (2-3 dozen) strawberries ▢ 13 ounces can whipped cream ▢ Sprinkles or clear sanding sugar optional garnish Instructions: 1) Preheat the oven ....

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  • Pumpkin Spice Mini Muffins

    Pumpkin Spice Mini Muffins

    INGREDIENTS: 2 1/2 cups organic rolled oats ✓ 1/2 cup of agave ✓ 1 cup organic vanilla Greek yogurt 1 1⁄2 tsp. baking powder 1 cup diced cooked pumpkin 1/4 tsp. of cinnamon ✓ 3⁄4 cup of chopped pecans ✓ 1 tsp. pumpkin spice ✓ Organic butter or ghee DIRECTIONS: Preheat oven to 400 F°. Grease muffin pan with organic butter or ghee. Pour yogurt, agave and pumpkin in blender or food processor. Add oats, cinnamon, pumpkin spice, and baking powder and blend until you achieve a smooth consistency. Finish by adding chopped pecans to mixture and stirring well. Pour batter to muffin pan and bake for 15-25 minutes. Let cool on rack for 10-15 minutes before removing. ....

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  • Greek Power Bowl Recipe

    Greek Power Bowl Recipe

    Greek Chicken Power Bowl Entire recipe: 303 calories , 10.5g total fat (3.5g sat. fat) , 740mg sodium , 19.5g carbs , 5.5g fiber , 8g sugars , 33g protein Prep: 10 minutes Cook: 15 minutes Ingredients: 1 1/2 cups riced cauliflower (or 2 cups roughly chopped cauliflower) 2 tsp. light Italian dressing One 4-oz. raw boneless skinless chicken breast cutlet 1/8 tsp. garlic powder 1/8 tsp. dried oregano Dash each salt and black pepper 1/2 cup chopped seedless cucumber 1/3 cup chopped tomato 2 tbsp. sliced Kalamata or black olives 2 tbsp. finely chopped red onion 2 tbsp. crumbled feta cheese Optional topping: hummus Directions: If starting with roughly chopped ....

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  • QUINOA AND CAULIFLOWER SOUP

    QUINOA AND CAULIFLOWER SOUP

    This delicious and warming veggie soup is jam-packed with heart-healthy nutrients, essential fatty acids, and antioxidants. INGREDIENTS: 1 cup uncooked quinoa ✓ 3 tablespoons ghee , divided ✓ 2 garlic cloves, minced 1 red bell pepper, diced 1 carrot, diced 1 Idaho russet potato 3 cups of cauliflower, roughly chopped 4 cups of vegetable broth 2 cups unsweetened almond milk 1 tsp of salt (to taste) ✓ ✓ Available for purchase below DIRECTIONS: In large pot, melt 2 tablespoons of ghee over medium high heat. Add garlic and cook for 30 seconds or until it turns lightly brown. Add red bell pepper and carrots and cook until pepper softens (about 10 ....

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  • PUMPKIN SPICE HOT CHOCOLATE MIX

    PUMPKIN SPICE HOT CHOCOLATE MIX

    Fall season is not complete without pumpkin spice everything! Add this delicious hot chocolate mix to your favorite hot milk for a hug in a cup. INGREDIENTS: 1 cup cacao powder 3/4 cup sugar 1 1/2 tbsp ground cinnamon 2 tsp ground nutmeg 2 tsp ground ginger 1/2 tsp ground clove DIRECTIONS: Whisk all ingredients in a bowl. Transfer to an airtight jar. To make one cup of hot chocolate: Mix 2 tbsp of the hot chocolate mix in 8 ounces of hot milk of your choice. ....

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  • Creamy Salsa Dressing

    Creamy Salsa Dressing

    A lusciously creamy salsa dressing for taco salad or a Mexican-inspired salad! Ingredients ½ cup sour cream ¼ cup mayo ⅓ cup salsa ½ tsp cumin 2 tsp lime juice ½ tsp lime zest 1 tsp jalapeño, chopped & seeded, (optional) Instructions: Add all ingredients to a food processor or blender and blend until smooth. Serve over taco salad immediately, or store in an airtight container in the fridge for up to 1 week. Yields 1½ cups salsa dressing. Nutrition Information: serving: 0.25cup, calories: 111, carbohydrates: 1.5g, protein: 0.5g, fat: 10.5g, fiber: 0.5g, sugar: 1g ....

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  • Pink Smoothie Recipe

    Pink Smoothie Recipe

    In honor of Breast Cancer Awareness Month, we want to share with you this pink smoothie recipe packed with some of our favorite cancer-fighting foods. This pink smoothie is filling, nutritious, low in calories (about 315), and high in fiber. The berries supply valuable antioxidants, the orange juice is a great source of vitamin C, and the banana is rich in potassium. The yogurt is low in calories but high in protein. If you add the peanut butter, you will add about 95 calories but, it adds extra protein, which is a good idea if you are replacing a meal. Ingredients: · 1 cup frozen mixed berries (or fresh if in season) · 1 frozen ripe banana · ½ cup of ....

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  • Prune & Kalamata Olive Tapenade

    Prune & Kalamata Olive Tapenade

    1)Serve this salty-sweet prune & kalamata olive tapenade with your favorite dippers for a satisfying snack! Ingredients 1 cup (5oz or 135g) Sunsweet Amaz!n™ Prunes ½ cup (90g) kalamata olives, pitted & drained 2 Tbsp green onion 1 Tbsp walnuts 1 clove garlic 2 tsp balsamic 2 tsp extra-virgin olive oil 2 tsp orange or lemon juice Instructions Add all ingredients to a food processor and pulse until finely chopped. Serve immediately or transfer to an airtight container to store in the fridge. (This can be made ahead of time and refrigerated to use later!) Store up to 1 week in the fridge. Yields ~2 cups tapenade. ....

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