Protein Power House Salad

I love salads! I could eat them every night for dinner... but I don't cause my family would find a new mama... lol. I know most people think "diet" when you mention salad, but if you do it right, it doesn't taste "diety" at all! I pack my salads tall and wide!! I seriously throw on all the veggies I can find in the fridge and add extra protein to make them more filling.

Check out this beauty... Well, the eggs are sliced messy but I still find it lovely ;-) And it tasted AWESOME!

So, I'm not so much sharing a recipe this time, but more of a suggestion/idea for an easy meal that you can make many different ways...

Here, I had made a bunch of grilled chicken breasts earlier in the week. We used them for sandwiches (add green chilies a slice of cheese & spinach), with brown rice & veggies and for salads. This one had romaine lettuce, peas, jicama, sprouts, beets (my fav!), cucumber, avocado, chicken of course & a hard-boiled egg. I almost always use balsamic vinegar as my dressing, unless I'm making a Mexican-style salad, then I adore Taco Bell hot sauce as dressing lol!! 

The key to not getting sick of salads is to mix it up. Add different toppings each time - nuts, seeds, grilled veggies, cottage cheese, mozzarella, steak, garbanzo beans, a squeeze of lemon, a few corn chips and beans, etc... Get creative! Share your own masterpiece below!

Give it a try! Make a huge power salad for dinner this week! You'll feel light yet satisfied! 

Simple St. Patty's Day Dinner

My hubby is 1/4th Irish, which makes our son 1/8th... so I figured we better celebrate their heritage ;-) by eating some Irish food. Problem is, I don't really like traditional Irish meals... so I had to adapt some things.

I do like cabbage, so that's where I started the planning. Grilled cabbage was on the menu! But that's all I could decide on....

I went to do some searching in the fridge. We ALWAYS have chicken, and since the grill was going to be fired up, why not throw on some balsamic glazed chicken (I know, not Irish... but yummy ;-) haha)...

Then... hmmm... Potatoes! Yes, potatoes fit the "holiday" menu... especially when you throw in some GREEN parsley ;-) And there you have it, our balanced meal that has a little zest of St. Patty's Day charm sprinkled in.

BALSAMIC GLAZED CHICKEN
What you need:
4 organic chicken breasts
1/3C balsamic vinegar
2TBSP extra virgin olive oil
2-3 cloves garlic, minced
1-2tsp sea salt
1-2tsp ground pepper

How to:
Marinate chicken in vinegar, oil, garlic, salt and pepper for 2 or more hours. Then simply grill.

GRILLED CABBAGE
What you need:
1 medium head of cabbage, cut into 4 wedges
2TBSP extra virgin olive oil
salt & pepper to taste

How to: 
Brush cabbage wedges with oil and sprinkle on seasonings. Grill for 5-7 minutes on each side. We like ours a little charred, so keep an eye on it to reach your desired cook.

SMASHED PARSLEY POTATOES
What you need:
5-6 medium red potatoes
2TBSP dried parsley
1/2C plain Greek yogurt
1/3C unsweetened almond milk or skim milk
sea salt to taste

How to: 
Cut potatoes into halves and boil on salted water for about 20 minutes (until soft enough to smash). Remove from water and let cool, slightly. Place potatoes in a bowl and smash with skin on. I like to leave in some large potato chunks, but mash as much as you like. Add in milk & Greek yogurt, stir evenly. Sprinkle in parsely & salt.

Spring Meal Deal

Want to get in shape for shorts season? I can help!! I'm offering a limited-time discount on my meal/workout plan!!

Get a personalized meal plan w/ food prep instructions for just $60, plus I'll throw in a workout plan (either gym workout or home workout... whatever fits your needs). This package is normally $125!! You must purchase by the end of the month.

Email me @ girlsjustwannahavebuns@yahoo.com if interested!!

Outdoor Workout - No Equipment Needed

The weather is getting soo nice! Today, a high of 75 with plenty of sunshine... couldn't be better!

On days like this, I like to take my workouts outside. Of course, you could just go for a run, but I personally, like to make it a little more exciting with a mixture of cardio and resisitance training. That's what I did today.

Try out this workout and let me know what you think...

START: 1 mile run

Push-Ups
Body-Weight Squats
*Do a total of 100 each! Take breaks and switch between the two exercises until you've done 100. It's ok to do push-ups on your knees

Walking Lunges: I did these around the entire block for a total of 250 lunges (125 on each leg).

Tricep Dips (use a stair or ledge)
Crunches (I didn't do these because I'm prego ;-)) ... instead, I did hamstring reverse bridge-ups, do either one
*100 of each, switching between the two. Try sets of 25

Back by popular demand...

Hummus!!! I love it... My son loves it... My husband, well... he likes it ;-)

We used to go through a big tub every week... now I make our own. We still go through a ton, but I love knowing every ingredient that goes into it - all organic. I also love trying out new variations (beet, jalepeno, red pepper, classic, avocado...etc).

Our son eats it by the spoonful and would probably be happy simply eating hummus for his entire meal. On some days, that's all I can get him to eat. His favs are classic and jalepeno flavors (he's almost 2).

After his sandwich, he asked for more "dip"

Almost every day, I eat a sandwich with Dave's Killer Bread, hummus, beets, cucumber, jicama, tomato, spinach & avocado. It's my go-to lunch and I love it!! Tilman (our son) often eats a sandwich with Dave's Killer Bread, hummus and Tillamook sharp cheddar.. with a side of peas. Yum!

Here's how I make it...

CLASSIC HUMMUS
What you need:
1 can organic garbanzo beans, drained
juice from 1/2 lemon
2-3tsp cumin
1tsp sea salt
1TBSP tahini
1-2 cloves garlic
2-5 TBSP water (depending on the consistency you like)

How to:
Blend or use food processor.

Optional add-ins:
1/2 avocado (try adding some chili powder too)
1/4C steamed & sliced beets
1/4C roasted or grilled red peppers
1/4C jalepenos (we get tamed in a jar)

Bulgur Bean Chili

It's been cold here for the past few days, we got some fun snow to play in... Tilman loved it!!! We went sledding, made a snowman (Til ate off his carrot nose) & even strapped some skis on our little dude.... he's not a fan - YET!

Now, the snow is melting, but it's still chili... SOOOO I decided to make some ;-) ha! This is my favorite recipe - it's vegetarian but you won't miss the meat! It's packed with flavors, crunch and fiber! Love it!

BULGUR BEAN CHILI

What you need:
3/4C uncooked bulgur
1 can kidney beans
1 cans black beans
1 can pinto beans
(You can use any combo of beans that you like)
1 can crushed tomatoes
1/2 can tomato sauce (or add the whole can)
1 green bell pepper, diced
1 sweet onion, diced
1 hot pepper of choice (I used an jalapeño)
1 crushed garlic clove
salt, pepper, chili powder
Optional add-ins: corn, quinoa, brown rice, cilantro

How to:
Saute garlic, onion & bell pepper in skillet. Combine all ingredients into a slow cooker and cook on low for 3-6 hours (depending on the bulgur you have. Ours is quick cooking so it's actually done in 10 minutes, but I let the chili cook all day so the flavors really blend.)

Feature on TheBesty.com

I'm excited to announce that I've been featured as a Celebrity Fitness Expert on TheBesty.com! It's a super cool site where people can share their favorite restaurants all around the world - So no matter where you are, you can pull up TheBesty and find a yummy place to dine.

I'm honored to be part of the quickly growing site and to be among some huge fitness celebs like Jillian Michaels, Billy Blanks, Tracy Anderson and lots more!

Check out the site & my picks which range from vegan to seafood, Thai to Greek... covering the U.S. and beyond!! www.TheBesty.com

Get Beach Ready

This snowy, cold day has me dreaming of summer and the beach. Which brings me to this... are you ready to sport a bikini? Better get to work now on sculpting that beach bod - and I'm here to help ;-)

Try out my Beach Bod Push-Ups HERE

Women often just focus on cardio and lower body, but a sleek, toned upper body will make you feel and look like a total babe ;-)

BUILD A BETTER BOOTY

I'm honored to be featured on my beautiful friends' blog Twin Tested (http://twintestedblog.com). You've gotta check these girls out! They test the latest trends in fashion, fitness, beauty & travel. They do side by side comparisons... which is extra fun cause they are TWINS! I can barely tell them apart!

This month they're featuring my top 3 exercises to Build A Better Booty. Do 50 reps of each of the exercises after your regular workout routine and you'll see and feel results in just a couple weeks. On days when you can't make it to the gym, do 100 of each for a fast workout that can be done ANYWHERE! No equipment needed.

To see my BETTER BOOTY exercises, head on over to http://twintestedblog.com NOW!

Lean Legs

You don't have to go to the gym every day to get nice, lean legs. Lunges and squats are great for targeting the entire leg, but we often forget about isolating our individual muscles. Try out my video below for some awesome lean leg exercises you can do right from your own home without any equipment!

Try these out... CLICK HERE

Do these 3 times a week! Enjoy ;-)

Falafel Platter

I've never had a "real" falafel. I'm not a fried food eater so I've just never tried it... but I do make my own healthy version and I love them... So does my hubby, who is a "real" falafel lover, so that's saying something... I think LOL.

These tasty bites are pretty simple to make and oh-so-good! Our 21 month old son chows them down too. I like to serve them as the star of a Greek platter - with a salad, homemade tzatziki sauce, olives and pita. Here's the scoop...

BAKED FALAFEL
What you need:
1 can drained chickpeas
2-3 cloves minced garlic
1/4C fresh chopped parsley
1/2 small yellow onion, diced
salt & pepper to taste

How to:
Mash all ingredients together or put into a food processor. Mash well.. but it's ok to have some chunks of chickpeas.

Preheat oven to 400. Spray a cooking sheet with Pam. Form chickpea mixture into patties and place on sheet. Brush tops with olive oil and bake 20 minutes. All done!

TZATZIKI SAUCE
What you need:
1/2C Greek yogurt
Juice from 1/2 lemon
1tsp garlic powder or more if you'd like
1/4C chopped cucumber
1TBSP chopped mint

How to: 
Mix well

FIT MOMMIES (SEEN ON THE REFRESH - KUTV)

Even though you're exhausted, maybe a little sick & feeling bigger than ever... Pregnancy is not a time to stop working out (unless you've been told my your doctor).

I'm 21 weeks pregnant with my second baby and, for me, working out has been the key to feeling well and bouncing back after having the baby. Many days I wake up feeling tired and I don't feel like working out, but I get those stretchy pants on and get moving anyway. I ALWAYS feel better after some activity.

For most women who have a healthy pregnancy, exercise is recommended. The intensity all depends on your own level of fitness and what you were doing before getting pregnant. As a general rule, as long as you don't feel faint, light-headed, over heated or extremely out of breath.. you should be ok. Also, don't lift more than 30-50LBS of weight.

I just finished a new workout series with iFit Daily called "FIT MOMMIES". The program features 12 different workouts that range from cardio, weights & yoga/pilates to give you a daily mixture of exercises. The series will be up on iFit Daily's Website at the end of the month .... For exact dates and other updates and more info keep checking back here! I also always post workouts and meal ideas for not only mommies, but everyone who wants to be fit! ;-)

*Also check out my workout series "FIT IN 15" for a more intense workout for ANYONE who isn't pregnant or or for fit women in their 1st or 2nd trimester. These are also found at iFit Daily

FIT MOMMIES WORKOUT (SEE ON KUTV'S REFRESH @ 3PM)

*Abbreviated version was shown on the Refresh

WARM UP:
Jog in place or march
Front kicks

LIGHT STRETCHES:
Seated straddle toe touches
Cross body arm stretches
Cat cow back & hip stretch


EXERCISES:
Deep squat with toes out (inner thighs)
Donkey kicks on all fours (glutes)
Kneeling squat raises (glutes, hamstrings, quads)
Side bend outer thigh lifts (outer thighs)
Shoulder blade squeezes (shoulders & back)

10 Minute Booty Workout

So you don't have 15 minutes to do a full Fit in 15?? Well, here's a fast, 10 minute workout to really tone your booty!

BOOTY WORKOUT - 100'S

*The goal here is to do 100 of each of the following exercises. Do sets of 25 reps or 15 or 10. However many you can do at a time, but do a total of 100 for the exercises below! I often can do 25-30 the first set and then drop it down to 20-15 as I get closer to 100 and the booty starts screaming.

- Wide leg squats
- Donkey kicks - 100 on each leg
- Stationary lunges - 100 on each leg
- Crunches (just to give those leggies a little break for a minute ;-)
- Close leg squats (feet should only be about 1-2 inches apart)

Philly Cheese Steak Topped Portobellos

The Food Network gets me every time! We were watching Diners, Drive-Ins & Dives last night and Guy bit into a cheesy, peppery Philly Cheese Steak... right then, the craving began! But, I'm different, I love the idea of cheese steaks, but I don't actually like real cheese steaks. I think the bread is always too big and overwhelms the deliciousness of the meat, peppers, onions & cheese. So that's why I created these Philly Cheese Steak Topped Portobellos. You get all the goodness of the dish without the over-filling, tummy-bloating carbs! Win Win!

This meal was one of my favs... Ok, ok, I say that a lot but I truely feel that way and my hubby and son agreed! Tilman has 3 servings & Chris had at least that haha!

PHILLY CHEESE STEAK TOPPED PORTOBELLOS

What you need:

1LB grass-fed flank steak

1 small sweet onion, cut into slices

1 green bell pepper, cut into slices

4 Portobello mushroom caps, cleaned and dried

1/2TBSP cumin

salt, pepper

2TBSP olive oil

mozarella cheese

Steak marinade:

1TBSP olive oil

sea salt

1/2 TBSP cumin

1TBSP balsamic vinegar

How to:

Sprinkle steak with sea salt on both side. Mix marinade in tupperware. Place steak in tupperware and roll around to cover. Marinate steak 3-6 hours.

Remove steak from marinade and slice thinly, with the grain.

Pre-heat oven to 350.

Rub portobellos with 1-2TBSP olive oil (for all 4) & Sprinkle with salt and cumin on both sides.

Place on baking sheet & bake 15-20 minutes. Half-way through, flip upside down.

Heat large skillet & add 1 TBSP oil. Add onions and peppers. Cook 5 minutes.

Add steak & more cumin.

Cook on high for 7-10 minutes until done but still pink.

Remove from heat.

Take portobellos out of the oven and top with steak mixture. Add 1-2TBSP cheese and place back in the oven until melted (about 5 minutes).

All done!

Butternut Squash Lasagna

Here it is... yet another butternut squash recipe. We've been chowing down on the delicious & nutritious fall delight for the past several days. Tonight's squash meal has to be one of my all-time favs!

I love lasagna and have posted several different varieties (vegetarian, beef, turkey, crockpot, rolls, etc...) Clearly, I am a fan! But something I had never tried was lasagna without marinara!! I mean, I thought that was a pre-requiste for lasagna... I was sooo wrong! I might even dare to say that I PREFER this non-marinara stuff! The home-made butternut squash sauce is so uniquely delicious - creamy, savory & a tad sweet... At least tonight, I'd say it surpasses the tomato-based, typical lasagna sauce.

This recipe is meat-free, but you can easily add in any cooked meat of choice. I'd recommend ground turkey or chicken, but I am sure beef would be good, too.

BUTTERNUT SQUASH LASAGNA
What you need:
8-10 whole grain lasagna noodles (I use the ones that you don't have to boil first - makes it easier. Otherwise, you'll need to first boil your noodles)
2C roasted or boil butternut squash (*instructions below)
1/2C water
1TBSP olive oil
1/4C diced shallots
2TBSP minced garlic
1 (15 ounce) container of low-fat ricotta cheese
1/2C mozzarella
1/2C fresh parmesan
1 egg
2C spinach or kale
salt, pepper, parsley
Optional: fresh basil

How to:
Puree butternut squash w/ 1/4C water... add more as need to get a good consistency (you don't want it watery).

Heat oil in skillet. Add garlic and shallots. Saute 5-7 minutes. Add squash. Sprinkle in salt and pepper to taste, add 2TBSP parmesan. Stir well. Take off heat and set aside.

In a separate bowl, mix all of the ricotta, egg, spinach or kale, salt, pepper & parsley. Mix well.

Preheat oven to 375.

Spray a baking dish with non-stick spray. Spread 1/3rd of the butternut squash on bottom. Cover with noodles, trying not to overlap. Spread on 1/2 of the ricotta mixture. Top with 1/2 of the mozzarella. Layer on another set of noodles. Top with 1/3rd of squash sauce, 1/2 ricotta. Add one more layer of noodles. Top with squash sauce & remaining cheese. I then added some fresh basil leaves. Cover dish with foil and bake 20-25 minutes. Remove foil and bake an additional 10 minutes. Before serving, sprinkle on some more parm! MMMMmmmm

BAKED BUTTERNUT SQUASH

I baked 2LBs all at once because I was planning on using it for several different recipes. This recipe works for any amount.

What you need:
Diced butternut squash, without the skin
olive oil
sea salt

How to:
Preheat oven to 375. Cover the bottom of your baking sheet with oil. Place squash on sheet and sprinkle with sea salt. Bake for 15-20 minutes, until soft, but not mushy.

Fit in 15

All of the Fit in 15 workouts have now been revealed on iFit Daily's youtube page... but that doesn't mean you can't keep doing them! You can and SHOULD continue back through the cycle of workouts 2,3,4 times! Since I put so much variety into the workouts, your body will constantly be challenged! Get fit in 2015 with FIT IN 15!!

HERE'S THE LINK CLICK HERE

*FYI: I'm in the process of creating my next series "Fit Mama's" which will be out next month! These workouts are for pregnant women, new mama's and those who are looking for a lower impact workout. I hope you'll tune in!

Butternut Squash Quesadilla

Clearly, I am on a butternut squash kick (another post coming tomorrow- hint: lasagna!!).

We got a two pound package of diced butternut squash from Costco this weekend, so I'm testing out new recipes. Last night, I made butternut squash & kale quesadillas, and used the squash hummus (below) as a dip. It was soooo good!

Here's the scoop...

I added shredded chicken for this one - I leftovers

BUTTERNUT SQUASH QUESADILLA
What you need:
1/4C roasted butternut squash (I roasted the entire 2LBs at once. Cover bottom of baking dish with olive oil. Spread out diced squash. Sprinkle with sea salt. Bake 400 degrees for 15-20 minutes)
1/4C mozzarella cheese
1C kale or spinach
1 whole wheat tortilla
1/2TBSP olive oil

How to:
Heat skillet with olive oil. Saute spinach & remove. Layer cheese, squash & spinach on one side of the tortilla. Close tortilla and grill on skillet. Use hummus, salsa or Greek yogurt as dip.

Butternut Squash Hummus

If you follow this blog, you already know that my son loves hummus! It's one of his favorite foods - he eats it as dip with chicken and pita, mixed in with rice, on toast and by the spoonful. Since I also love it... we make it A LOT around the Miller home. I like to mix up the flavors often so we don't get bored. Today, I tried roasted Butternut Squash Hummus for the first time and it was a great treat, the perfect twist! Tilman was scooping it right out of the Magic Bullet as soon as I blended it... and this was after he had just polished off a big lunch!

HERE'S MY RECIPE...

BUTTERNUT SQUASH HUMMUS

What you need:

1 can garbanzo beans, drained

1/4C diced, roasted (or sauted) butternut squash

1/4C water (add more or less depending on the consistency you like)

1-2TBSP lemon juice

1/2TBSP minced garlic

1TBSP tahini paste

1tsp sea salt

1/2TBSP cumin

Optional: a few dashes of cinnamon or chili powder depending on the flavors you are going for. 

How to:

Blend all ingredients in a Magic Bullet, blender or food processor. Enjoy!

Chicken Spring Rolls

Even though it's literally freezing (32 degrees) outside, I was in the mood for cold Asian spring rolls. They're so fresh, light and fun to eat. They take a little bit of prep, but it is so worth it. There are so many variations, too. You can use chicken, shrimp, all veggies and all different combos. Eat them cold or hot. Mix sauce into the roll or just dip.

Since I'm pregnant, I don't eat sushi, but I miss it and love it so much. So, I made our rolls tonight to resemble a California roll- carrots, cucumber & avocado. My hubby was skeptical of my creation... until he took a bit. He ended up eat FIVE rolls!

Here are the rolls I made tonight and the sauce...

CHICKEN SPRING ROLLS
What you need:
1LB shredded chicken (I boiled the breasts in chicken broth for about 20 minutes, let cool and then shredded)
1C sliced cucumber, in sticks
1C romaine lettuce, cut
3/4C carrots, shredded
1 avocado, sliced
12-15 rice paper rolls

How to:
Wet rice paper in a bowl of warm water. Slowly turn it until the whole thing is soft. Be careful because they tear easily. Let some water drip off, but don't let the paper fold up. Place soft paper on plate, lay flat. Fill with chicken, cucumber, carrots, avocado & lettuce. Fold up paper like a burrito. Place on a different plate and repeat.

DIPPING SAUCE
What you need:
1/4C Bragg's or low sodium soy sauce
1/2-1 TBSP chili sauce
1TBSP hoisin sauce
1/2TBSP grated ginger
1/2TBSP rice wine vinegar

How to:
Mix all together well.

Best Cold Weather Soup - PHO

When we lived in Seattle, we discovered Pho for the first time. My husband and I had never even heard of it - but wow is it good?! The Asian soup is made of delicious broth & rice noodles mixed with a choice of veggies & meat. Then you can top it with fresh bean sprouts, thai basil & chili sauce. It's said to help cure colds, which is perfect this time of year.

All of that to say, since moving from Seattle, we just can't find a place we love like our hot spot that was literally 50 feet from our condo in Seattle. So, surprise surprise... I decided to make it myself! I admit, it still wasn't as good as our fav, but it was awesome and it cured the craving. I made it for my parents who are picky eaters - they both had seconds and then ate the leftovers the next day... so I'd say it was a hit.

CHICKEN PHO
What you need:
2-3LBS shredded chicken (I boiled the breasts in water & then shredded)
1TBSP diced ginger
3 cloves garlic, minced
8C organic chicken broth
2TBSP fish sauce
2TBSP low sodium soy sauce
1 (16-ounce) package of rice noodles
Optional veggies: sliced carrots, sliced mushrooms, bok choy (roughly chopped), onion, broccoli florets, etc
2TBSP lime juice
2TBSP chili sauce (Sriracha)
optional: thai basil leaves, fresh bean sprouts

How to:
Heat broth in large pot. Add ginger, garlic, fish sauce, soy sauce, chili sauce & lime juice. Bring to a boil, then reduce to simmer for 30-40 minutes. Strain broth to remove chunks of ginger and garlic (strain into another pot). Place back on burner on medium. Add veggies and cook until tender 15-25 minutes, depending on the type of veggies you selected. Add in pre-cooked shredded chicken.

In a different pot, cook noodles according to package.

When done, scoop out a serving of noodles into a bowl and pour chicken and broth mixture over noodles. You can top with additional chili sauce, bean sprouts, lime juice & thai basil leaves.

Sizzling Steak Fajitas

I love fajitas! If we ever go out to eat at a Mexican restaurant (which is super rare, cause I don't like going out to eat) I ALWAYS order fajitas. Not only are they one of the healthiest options - since you can build your own and eat mostly meat and veggies - but they are also soooo yummy!

I make fajitas at home a lot, but I miss the sizzling plater and unique restaurant flavor. So tonight I tried something a little different. I marinaded the steak all day and then grilled it whole (instead of slicing it first) on a cast iron skillet. I cranked the heat full blast to insure that charred outer-side of the meat and then tossed in the onions and peppers just as the steak was finishing. I'll admit, my house was full of smoke and we had to open every window to air it out... but it tasted just like the fajitas you'd order! And when you think about it, when that sizzling skillet comes to your table... smoke fills the whole area and everyone can sniff out who ordered the fajitas. It's the same thing when you make them at home - the right way.

Here's how I did it. You could also try on the grill outside with a skillet to avoid the smelly house. The key is to have extremely high heat!

SIZZLING STEAK FAJITAS

What you need:
1LB flank steak
1 sweet onion, cut into slices
1 green bell pepper, cut into slices
Marinade:
2TBSP olive oil
juice from 1 lime
3TBSP soy sauce
1TBSP chili powder
2tsp cumin

How to:
Marinate steak in an air-tight container for 3-6 hours. Place cast iron skillet on burner or grill and crank the heat full blast. Let it heat for about 3-4 minutes. Put steak on hot skillet. Leave marinade in container and toss veggies in marinade. Cook steak 5-7 minutes, turning every few minutes. Add peppers and onions (if you don't have room on skillet, just do peppers & onions after the steak is done). After removing steak from heat, let it sit about 5 minutes before slicing.

*I put my steak and veggies on a salad with hot sauce as dressing. It was awesomely delicious!

Chicken Cacciatore

Last week I told you about my huge zucchini purchase... well, I still had a few left, so yesterday I went scavenging through the fridge to see what I could whip up for dinner. I really wanted to use the crockpot so it would be easy (I wasn't in the cooking mood and Tilman and I had evening plans so we wanted the food ready when we got home ;-)). I found chicken, bell pepper and onion... so I thought why not try my hand at a chicken cacciatore! I simply added in some zucchini, diced tomatoes and seasonings to the other few ingredients I found... and ta-dah! 

About an hour before serving, I rememeber that I had bought a spaghetti squash, so I threw that in the oven! So glad I did because it was the perfect compliment to our fresh, healthy, easy dinner!!

CHICKEN CACCIATORE

What you need:

1LB chicken breast, cubed

1 small yellow onion, cut into strips

1 green bell pepper, cut into strips

2 cloves garlic, minced

1 can diced tomatoes

1TBSP oregano

1TBSP basil

salt, pepper

optional topping: fresh parmesan cheese, 1 spaghetti squash or whole grain noodles 

How to:

Add all ingredients to the crockpot and cook on low for 6 hours or medium for 4 hours. Top with 2TBSP fresh park, if you choose. You may also want to add some low-sugar marinara.

I served ours on top of 1C cooked spaghetti squash - cut in half, scoop out seeds. Sprinkle with salt and pepper. Place open-side down on a cooking tray & bake at 350 for about 1 hour (depending on the size). "Noodles" should scoop out easily.

Fit in 15

On Fridays, Fit in 15 heads outdoors... Here's this Friday's workout! DO IT NOW!! You don't need any equipment at all and very limited space is needed. All you need is 15 short minutes. No excuses! Get in shape this holiday season INSTEAD of packing on the pounds.

CLICK HERE TO GET FIT

Lemon Parmesan Zoodles

Last night I went to Trader Joe's... (my favorite store!). I got sucked in by a huge pack of organic zucchini. They sounded so good, but I had no plans for them. So... I started brainstorming. We always have tons of chicken on hand, so that was going in the mix for sure.

I've shared with you all my love for zoodles (zucchini noodles)... They're fun to make, cute to look at (weird.. I know), so tasty and they leave you feeling light and healthy instead of bloated like some regular pastas do. So... I was going to make a chicken pasta... that's all I knew.

Tonight, my creation came to fruition and wow-oh-wow was it good! I wanted something simple and I didn't feel like marinara, so I just added lemon, garlic, olive oil and fresh parmesan. It was just want I was dreaming of! Here's how I did it...

LEMON PARMESAN ZUCCHINI NOODLES

What you need:

3 large zucchini - turn into noodles with a "zoodle maker" CLICK HERE TO BUY

1LB chicken breast, cut into small chunks

2TBSP olive oil

3-4 cloves garlic, minced

juice from 1/2 a lemon or more

1/2C fresh grated parmesan

salt, pepper, oregano, basil

optional: mushrooms, peppers, spinach, other veggies

How to:

Heat oil and garlic in a skillet on medium. Add in chicken and cook 5-7 minutes. Add veggies, lemon & seasonings. Put zoodles in with chicken and veggies. Turn on low and cover to cook zoodles until slightly soft/tender (about 5 minutes, or until desired texture). Sprinkle parmesan into skillet and toss. Serve. You may want to add more parm and lemon. Enjoy!!

Sprouted Grain Waffles

Forget IHop... and make your very own HEALTHY fruit-topped waffles. Skip the syrup and butter... and go for Greek yogurt & warmed fruit. These waffles are a Miller family fav. I make a big batch once a week and then we just pop them in the toaster each morning. I love warming up some frozen organic berries and using that as a healthy, no-sugar added syrup topping. You don't even miss the junk that people usually put on waffles. Add some Greek yogurt and you have the perfect, balanaced breakfast! Here's my recipe...

SPROUTED GRAIN WAFFLES

WHAT YOU NEED:

Makes 4 servings

1C organic ARROWHEAD MILLS (Sprouted grain waffle mix)

1TBSP coconut oil

3/4C almond milk (unsweetened)

1 egg

1tsp vanilla extract

Optional: banana, coconut, crushed nuts, etc

HOW TO:

Mix ingredients and spoon out 1/4th of mix onto waffle iron. Cook until done. Top w/ 1/2C frozen berries (microwave for 1 minute first). Add 1/2C unsweetened Greek yogurt. If needed, you can add 1TBSP honey or pure maple syrup.

*You can make a huge batch and freeze or fridge. Pop into toaster each morning.

Fit in 15

Today's "Fit in 15" workout is all about plyometrics - keeping the heart pumping, burning fat & toning those muscles! Tune in now: CLICK HERE

All you need is 15 minutes!! Let me know how you did. Email girlsjustwannahavebuns@yahoo.com

Healthy Top Ramen?

Who could forget the classic childhood soup... Top Ramen?! Oh how I loved those noodles packed with sodium... I used to add more salt and hot sauce to make it extra delicious and unhealthy- haha! Well, I had a craving for this old-school food, but there was no way I was going to eat all of those preservatives and salt, so I modified it and I was pleasantly surprised at this creation!!! I did stick with the original, yummy, long noodles but I packed them with quality protein and nutritious veggies. It was such a fun re-creation. Here's my recipe!

HEALTHY RAMEN STIR-FRY
What you need:
1LB chicken breast, cut into cubes
2 packs Ramen noodles, cooked and drained (no powder packet)
1TBSP low sodium soy sauce
2TBSP low sodium stir-fry sauce
1TBSP minced ginger
2tsp minced garlic
Veggies of choice: I used chopped carrots, bok choy, mushrooms & onion
2TBSP olive oil
optional: garlic powder, Sriracha (Asian chili sauce)

How to:
Saute onion & carrots in oil for about five minutes. Add chicken, garlic, ginger, soy sauce & stir-fry sauce. Cook about 5 minutes. Then add bok choy and mushrooms (these both cook faster than onion and carrots). Optional: add a little Asian chili hot sauce. Cook until chicken is done. Add drained noodles and toss. If needed, add a little more soy or stir-fry sauce.

Fit in 15

DID YOU DO YOUR FIT IN 15 TODAY?

IT'S NOT TOO LATE, ALL YOU NEED IS 15 MINUTES!! GO GET IT!

CLICK HERE AND WORKOUT!

Get FIT in 15 - Seen on KUTV 's "Fresh Living"

Getting fit doesn't mean spending hours at the gym or outside running... It's not about the TIME you put in, what matters most is the INTENSITY! My "FIT in 15" workouts are designed to give you a super intense workout that will give you better results in less time!! You'll have to push it hard, but you'll be done in 15 minutes! No equipment needed! Let me be your very own personal trainer, right in your own home! Tune in now... CLICK HERE

*We're on episode 7 now, but you can go to episode 1 if you'd like to start from the beginning!  And... you can go through the episodes for months and months!

*Follow me on Twitter (@FitElyse) & Instagram (@FitElyse) more more fitness tips & inspiration! 

FIT IN 15 Coming to you from the beautiful outdoors!

Proof that you can do these hardcore workouts, ANYWHERE! Every Friday, Fit in 15 takes our workouts outside! Get going today with this high intensity butt kicker!!

CLICK HERE

IT ONLY TAKES 15 MINUTES... AND YOU'LL FEEL BETTER ALL DAY AND LOOK BETTER EACH DAY!!

Skinny Veggie Lasagna

I've posted several different lasagna recipes here, but I have yet to do a vegetarian option. (Click HERE to see my other lasagna varieties)...

My neighbor, Lindsay, made us an awesome veggie lasagna when we had our baby boy, a year and a half ago. I had never had lasagna without meat before this. Wow... it was sooo good! I finally decided to give it a go myself. Since I am a crockpot nut... that was my cooking source. Of course, the crockpot makes everything easier cause you can just layer the goods and leave it to get even better. Here's my Skinny Veggie Lasagna recipe....

SKINNY VEGGIE LASAGNA

What you need:
2C diced zucchini
2C kale or spinach
1 small green bell pepper, diced
12 whole wheat lasagna noodles, broken in half
1C shredded mozzarella cheese
1 (26 ounce) jar tomato sauce
1 (15 ounce) container cottage cheese
salt, pepper, oregano, basil
*Optional: mushrooms, carrots, onion, eggplant

How to:
1. In bowl, mix cottage cheese & 1/2C mozzarella
2. Spray slow-cooker with non-stick spray. Layer half of the uncooked noodles. It's ok to overlap.
3. Place zucchini, spinach and bell pepper in a bowl. Add oregano, salt, pepper and basil. Toss
4. Spoon 1/2 veggie mixture on noodles. Top w/ 1/2 of the tomato sauce and 1/4C water.
4. Carefully spread cottage cheese mixture & layer the remaining noodles, remaining veggies, and sauce. Top with another 1/4C water.
5. Cover and cook on medium/high for 4 hours.
6. Sprinkle remaining 1/2C mozzarella and cook for 15 more minutes so it's nice and melty. Enjoy

Fit in 15 - Today

People are always asking me what I do to stay fit... FIT in 15 is the answer! I personally designed each workout to match what I do on a regular basis. We are all short on time, and we all want rockin' bodies... so this is the fix! I'm not just the host of these videos, but also the creator. I'm certain you will feel awesome after the workouts and this will be a huge step toward reaching your fitness goals!

Tune in now!!! WATCH HERE

Today's Workout

Check it out... Fit in 15 workout #2!!! CLICK HERE

NO EXCUSES! YOU'LL BE DONE BEFORE YOU EVEN THINK OF AN EXCUSE! IT'S JUST 15 MINUTES! GIVE YOURSELF THAT TIME... YOU'LL BE SO THANKFUL YOU DID!

GET FIT, FEEL GREAT & LOOK AMAZING, IN JUST 15 MINUTES A DAY! JUST DO IT!

Fit in 15

On average, people gain 5-7lbs during the holiday season. With Thanksgiving behind us, you might already see the weight adding up. We all get extra busy this time of year... but that's no reason to skip a workout!!

I have personally created & designed a new workout series called FIT IN 15! Thanks to Icon Fitness' iFit Daily, they are now available to YOU at FIT IN 15 for FREE!!!!

Meet with me each day (virtually), and let me give you a fast, unbeatable workout! All you need to give is 15 minutes a day for 4 weeks!

Healthier Turkey Day

This year I am going to attempt... ATTEMPT to make a full Thanksgiving dinner with all the fixings... but done healthy! Here's our menu...

TURKEY BREAST:
We bought an organic bone-out turkey breast, since we are only feeding 4 we don't need a full turkey
Prep: Baste with olive oil, salt, pepper, rosemary, garlic powder
Bake 350 for 90 minutes (2-3LB turkey breast)
*You can place this in a large dish with the veggies, so the veggies catch the juices

ROASTED VEGGIES:
green beans, brussels sprouts, carrots, sweet potato (cut into slices)
- Drizzle with olive oil & lemon juice. Top w/ sea salt & chili powder
-Bake at 400 for 40 minutes


CAULIFLOWER MASH
1-2 heads of cauliflower, cleaned and cut into florets
-Steam
-Puree in blender or food processor until smooth. Add in sea salt & a little butter. You can add some rosemary, too
*I'm going to make this ahead of time, refrigerate and then warm in the slow cooker

CORNBREAD STUFFING
-OK... I cheated! I don't like stuffing, so for my hubby, I just bought Trader Joe's pre-made cornbread stuffing ;-/

CRANBERRY GREENS SALAD
spinach, slivered almonds, unsweetened dried cranberries, feta cheese, balsamic vinegar as dressing

APPLE PIE CUPS
3-4 red apples (any variety) - diced, cinnamon, pumpkin pie spice, wonton wrappers, light cool-whip
-Place apples and spices in a large pot and cook on low. Add 1/4C water. Cook until they're slightly soft. Use a muffin tin - spray with Pam. Place 1 wonton wrapper in each muffin spot to create a "cup". Fill with apples and bake at 350 for 10-12 minutes... until wontons are golden. Top with light cool-whip

AND OF COURSE.... AFTER YOU'RE DONE STUFFING YOUR FACE - GET RIGHT BACK ON TRACK AND WORK IT OFF!!! STARTING ON MONDAY, DEC. 1ST ... LET ME TRAIN YOU FROM YOUR OWN LIVING ROOM WITH MY "FIT IN 15" WORKOUTS BROUGHT TO YOU BY ICON FITNESS' IFIT DAILY!! https://www.youtube.com/user/iFitLive

Fit in 15

GET FIT WITH ME IN ONLY 15 MINUTES A DAY!!! YEP... THAT'S RIGHT 15 MINUTES!!

You can plug away on the treadmill or elliptical for an hour, hit the machines at the gym... OR you can burn fat, gain muscle and get toned with my Fit in 15 workouts right in your own home!! These workouts are high intensity, full body & hardcore, but you're done before you know it!

Break a sweat with me 5 days a week with me starting on December 1st! Burn off that turkey, stuffing & pie ;-)

My program is coming to you from Icon Fitness' iFit Daily.... The link and further details coming to you soon! Then you can tune in on Dec. 1st! 

Chicken & Rice Bake

My mom used to make this awesome chicken and rice casserole when we were little... She used canned chicken, white rice, cream of mushroom soup and butter ;-) As kids, it was the best meal ever haha! So, I've been craving it!! But I won't do canned chicken ;-/ I don't like the idea of my meat sitting in a can for days, weeks or months... yuck! So, I cleaned up the old-school recipe and made my own healthy version. It's so good and pretty easy, too. It's a total hit with the whole family and there will be leftovers for a couple days. Yay! I don't have to cook tomorrow ;-)

Here are the details...

BAKED CHICKEN AND RICE
What you need:
3-4 organic chicken breasts
1C long grain brown rice
6C low-sodium chicken stock
1-2 cans cream of mushroom or cream of chicken soup
salt & pepper to taste

How to:
Place chicken in a large pot of water... (I added 1/2 an onion and 2 chopped stalks of celery, along with some salt just for extra flavor). Once the water starts to boil, reduce to simmer and cover for 40-50 minutes. Once chicken is cooked through, remove from water and cool. Shred and set aside.
In the meantime, cook rice according to package but use chicken stock or broth instead of water (you don't have to but this adds to the flavor).
Preheat oven to 350.
Once rice and chicken are done, scoop both into a cassarole dish. Top with 1-2 cans of cream of mushroom soup (I used 1 and a half). Mix it all together and bake for 30-40 minutes.

*We had BAKED BRUSSELS SPROUTS on the side
What you need:
2-3C brussels sprouts, cut in halves
1TBSP olive oil
1 clove garlic, minced
juice from 1/2 lemon
sea salt to taste

How to:
Place sprouts in baking dish. Drizzle with oil and lemon. Mix in garlic and salt. Toss until well coated. Bake at 350 for 30 minutes.

Best Stair Workout

The freezing temps here in Salt Lake mean no more running outside for me. It's a bummer cause I like to get in one or two good cardio sessions a week, but I refuse to freeze my buns off!! I'm a firm believer that weight training/plyometric/high intensity resisitance training are the best workouts, which can easily be done inside and with little or no equipment... but still, I just like the feeling of a cardio session... so, that brings me to my Best Stair Workout ever. All you need is some stairs. I used our home stairs - there are 14. You can use a stadium, an office building's stairs or some random stairs you might find around your neighbor (you'll be surprised, they are everywhere when you look).

Here's the great workout I did. It took 10 minutes and then I did some resistance training, but this workout alone is enough to call it a day....

BEST STAIR WORKOUT

- Stair runs: Do regular runs hitting every step, 10 times up and down

- Stair hops: Hop up two stairs at a time and slowly come back down, 5 times

- Every other step runs: Run up the stairs, skipping one step each time, 10 times up (regular on the down)

**REPEAT!! You will do each cycle 2 times.

Spoiler...

HERE IS A LOOK INTO ONE OF THE FIT IN 15 WORKOUTS THAT WILL BE READY FOR YOU NEXT MONTH AT iFIT DAILY.... STAY TUNED FOR FULL DETAILS...

JUMP YOURSELF THIN

WARMER

Jumping jacks - 1 minute

45 seconds each - 2 sets

Side to Side skater jumps

Push Up with a leg jump - in and out

Dunk jumps

30 seconds each - 3 sets

Tricep push-up with hop

Jumping switch lunges

Star jumps

End: Jumping jacks 1 minute 

Coming Soon...

I'm super excited to let you all know that starting next month, I'll be entering your living room (virtually) and kicking your booty with a new workout series that I've created with Icon Fitness' 'iFit Daily!!

My series, Fit in 15... you'll get 25 hardcore workouts which will only take 15 MINUTES!!! You can do them anywhere without any equipment.... NO EXCUSES!!

Here's a sneak peek at our first several days of shooting...

Banana Coconut Oatmeal

It's no secret that I LOVE oatmeal and I eat it EVERYDAY!! But, this time around, I tried a little bit of a twist. I made my steelcut oats in a pot on the stove...instead of the slow cooker. I made them plain...just a dash of salt. I wanted to have a simple base so I could add different toppings each day. Usually, I use the slow cooker and I add fruit in while it cooks and I use coconut milk instead of water - which is awesome, but I was feeling more plain this week.

This morning, I scooped out 1C of my plain cooked oats, topped with a dash of almond milk, a little sliced banana, walnuts and unsweetened shredded coconut. It was yummy! I ate it cold, which was actually delicious!!!

I'll keep you posted on any other yummy toppings I try out.

Here's how I made my simple oats...

STEELCUT OATS
What you need:
1C steelcut oatmeal (I like Bob's Red Mill)
3C water
pinch of salt

How to:
Bring water to a boil. Add salt and oats. Reduce to simmer and cover. Cook 15-20 minutes. Stir every few minutes. That's it!!

Top with anything you want! Some people even like to use this as a rice substitute or even as risotto... which I have done and it's AWESOME!!!

Burn those BUNS

BUNS WORKOUT

30 seconds each - 1 time each
Front back hops
Basketball jumps (touch ground and jump up as high as you can)

*3 sets of each pair before moving to next

1. Lunge with hop/skip- 30 seconds each leg

2. Single leg pelvic lifts- 30 seconds each leg

1. Super wide squat - 1 minute
2. Donkey kicks - 1 minute each leg

* 30 seconds on each leg
Low stance ham lunge

Donkey kick without out to side kick

Roasted Chicken & Veggies

Thank you to my amazing friend, Brittney, for giving me push to finally roast my very first chicken!! She texted me the other night and said she was making one and that it smelled delicious. She said it wasn't too hard... So I did it!!!

I've always wanted to make a whole roasted chicken, but it seemed like so much work. It takes a few minutes to prep, and then it just sits in the oven for an hour. Simple, really!

Since I had the oven going, I figured I'd throw in some of the veggies I had in the fridge. I made cauliflower, carrots, onions & zucchini. Yummmmmm!!

With the leftovers, I made an easy chicken soup. I felt prett Betty Crocker ;-) Here are the details...

ROASTED CHICKEN

What you need:
1 organic full chicken, remove insides if they're still in there ;-/
1 lemon
1/2 onion
rosemary, salt, pepper

How to: Preheat oven to 425. Put chicken in baking dish & baste with a little olive oil, inside too. Place 1/2 the lemon inside along with 1/2 an onion. Cover chicken with seasonings and squeeze some additional lemon on top. Bake 30 minutes, breast-side up. Remove and baste with juices in pan. Place back into oven, reduce heat to 350... for 25-35 additional minutes. It's done with internal temp is 165.

ROASTED VEGGIES

What you need:
Any mix of veggies
Olive oil
salt, pepper, chili powder - or other spices you like

How to:
Place sliced veggies in a large bowl, add 1-2TBSP olive oil, salt, pepper & a little chili powder. Bake @ 350 for 30 minutes. It's best to just put these in when you put the chicken back in for the second time.


CHICKEN SOUP
What you need:
Shredded chicken
Whole grain noodles (amount depends on how many your're serving and the amount of leftovers you have)
Roasted veggies, chopped (I also added in some frozen organic peas & spinach)
4-6C organic chicken broth

How to: Put noodles and broth in a large pot and cook 5-7 minutes on high. Lower heat and add everything else. Cook until noodles are soft.

Kids' Fav Made Healthy

Our neighbor just bought 50lbs of potatoes! YES... 50!!! It was for a fundraiser... but now she's left with a life-time supply haha! So, we took some off her hands. I always love when neighbors pass their extras to us, it forces me to try new things. I know a potato doesn't seem like something NEW, but we actually never buy them. I'm not very into potatoes and Tilman hates them (it's like the one food he refuses). But of course, every kid likes french fries and I must admit... so do I ;-) Again, we never buy french fries though, cause (obviously) they aren't very healthy. Well well... my recipe IS healthy and delicious! Perfect!

Next, I had to decide what to make with the fries... Chicken fingers seems to go so well with fries... but... can I really feed my family fries and chicken fingers?? Yes, I can - with some modifications, of course. No frying, no breadcrumbs, no breading at all. Instead, I coated the sliced chicken breast in shredded, unsweetened coconut and ground flaxseed. Double bonus for extra health!

It was fun to have a "cheat" meal that was no cheat at all!! My kind of meal!

BAKED FRENCH FRIES

What you need:

2 large potatoes (any variety)

1TBSP organic coconut oil

1TBSP natural sea salt 

How to:

Clean taters. Don't peel (skin is healthy). Slice into strips. Soak in ice water for 15-30 minutes. This pulls out some of the starch! Wohoo! Preheat oven to 400. Lay out potato slices and pat dry. Place in a large bowl and toss with coconut oil and salt. Rub a light coat of coconut oil on baking sheet and spread fries on top (try not to overlap).

* Bake 30-35 minutes or until golden brown.

BAKED COCONUT CHICKEN

What you need:

2-3 chicken breasts, cut into strips

1/2C unsweetened coconut shreds

1/4C ground flaxseed

salt & pepper

2 eggs

How to: Whisk eggs in a bowl. Soak chicken strips in egg. Combine coconut, flax and seasonings on a plate.

Take strips out of egg, one by one and roll in coconut/flax mix. Place on cooking sheet (spray with non-stick spray). Bake 10-15 minutes.

*Try searing chicken in a skillet on both sides for 2-3 minutes to make extra crispy BEFORE baking!!

I love Hummus!

The title of this post says it all... I really really really love hummus! I eat it just about every day and so does my baby boy, Tilman. I don't really like the store-bought stuff though, too much garlic for me and I don't like all the additives. PLUS, it's actually cheaper to make at home once you buy the staples (tahini & jarred organic garlic - both last a LONG time). One of my favorite combos is jalepeno cilantro hummus...

We just finished off a batch and now we are on to pumpkin hummus!! Who would've thought pumpkin could be whipped into hummus?? It's surprisingly AMAZING!



HERE'S A BASIC HUMMUS RECIPE
What you need:
1 can organic garbanzo beans, drained
1/4C water
1TBSP tahini
1TBSP crushed garlic (I use organic from a jar)
2TBSP cumin
1tsp sea salt

How to:
Blend it all together!

OPTIONAL FLAVORS:
Jalepeno Cilantro: 2TBSP tamed jalepenos from a can & 1/4C chopped cilantro

Pumpkin: add in 1/2C canned pumpkin & 2tsp chili powder

Red Pepper: 1/2 red bell pepper, roasted or grilled

Best Pot Roast EVER

I'm picky when it comes to meat...  like my beef grass-fed & hormone free! Even better is buying the cow straight from a local farm... that's what we have been doing and it's sooo awesome! We went in with a friend and split 1/2 of a cow, so our freezer was packed with steaks, ground beef, roasts, ribs & stew meat and it's all from a natural, grass-fed, hormone free Corriente cow. This type of cow is athletic and very lean, which means the meat is also extremely lean! Yay!

If you're in Utah, here's where we get our meat http://www.utahnaturalmeat.com

We went through the meat, fast! But we still have some rump roast left. Last night, we put that to work and made the best Pot Roast I have ever had! It's so easy, few ingredients, little work and it made a ton.... LEFTOVERS!! Yippie, I don't have to cook for a few days.

Also, Tilman loves loves loves the beef!! He now tries to say beef and when he sees me pull out the tupperware from the fridge (full of roast), he climbs into his high chair for a bite.



SO, here's the recipe

BEST POT ROAST EVER

What you need:
1 rump roast - I prefer grass-fed/hormone free
1 yellow onion, cut into slices (not diced)
2C baby carrots, whole
5-7 celery stalks, cut into 1-2 inch chunks
salt & pepper to taste
1TBSP cumin
2 cloves garlic, minced

How to: Simple simple... put everything in the slow cooker on medium for 6-8 hours. Don't open the lid!! The more it cooks, the more tender it gets. Dive in!!

I have a confession.... I didn't have a single part in making this meal ;-/ ... I only ATE it haha! THANK YOU TO MY AMAZING HUSBAND FOR THE AWESOME RECIPE & MEAL!!

Thai Basil Chicken

A couple months ago, I thought it would be fun for Tilman and I to plant some crops... and by crops, I mean something edible that might live despite my horrible gardening skills. So we headed to the garden center. Everything I saw seemed like too much work, so many rules about sunlight, watering, soil, trimming... yuck! It began sounding like a tedious chore and no fun at all. Until we stumbled upon thai basil in the produce section haha... it comes in it's own pot and doesn't require much maintainance. Plus it was only $3 so it wouldn't be so bad if it died in a week... ha!

We made our purchase and headed home feeling successful ;-) And our little plant is still going strong! I decided to take a bold step and remove it from it's own little home and we planted it in our backyard. The problem now... when does one ever use thai basil?? Last night.. that's when! I made thai basil chicken with rice noodles and it was awesome!

THAI BASIL CHICKEN

What you need:
1LB chicken breast
1TBSP yellow curry powder
2tsp cumin
2tsp crushed red peppers
1TBSP crushed garlic
1/2 diced onion, yellow
1 small red or yellow bell pepper (I used half of each)
1/4C chopped thai basil
salt to taste
1/4C oyster sauce

How to:
Put all ingredients (except oyster sauce) in the slow cooker on low for 4-6 hours. When chicken is cooked through, remove and shred. Place back into cooker and add oyster sauce. Simmer for 30 additional minutes. Cook rice noodles according to package and serve chicken over noodles. Top w/ additional basil!

Full Upper Body Workout with 2 Exercises

There are so many different exercises out there, but typically, the best ones are the good old-fashion ones... with a little twist, like the pull-up and push-up. These are two of the best exercises! Not only are they great for the obvious back and chest, but they both tackle your entire upper body and core! I usually don't do any isolation arm exercises because these two get them both just right!

So, my twist on the old-fashion exercises are adding workout straps and elevating my feet. The straps force the core to engage and the feet placement adds more intensity... but you can certaintly do these without these two modifications...

 STRAP PULL-UP/BACK ROW

STRAP PUSH-UP

**Aim for 10-15 reps, 3-5 sets of both exercises. For even more intensity, raise one foot!

SAMPLE BACK/CHEST WORKOUT WITH THESE TWO EXERCISES

1. Swich back and forth between the two exercises above for 3 sets 

Now, Raise straps about a foot, turn hands for an "underhand" grip (use this grip for pull-ups). Turn hands for a "motorcycle" grip for push-ups.

2. Do 3 more sets of each with the different grips

3. Finish with 3 sets holds (5-20 seconds)

- Hold in the up position for the pull-up

- Hold in the "down" position for push-up