I LOVE shrimp scampi- but trying to find a “healthy” version can be pretty challenging. Here is a recipe that I created a few years ago when I was cooking for families. The families really enjoyed it and they loved the veggies as noodles.
You don’t even notice the pasta is missing!
Also make sure to keep the broth (don’t discard it) It really tastes good in the zucchini noodles for leftovers.
4 zucchini, tops and bottoms cut off
1 lb raw shrimp- peeled and deveined
1/2 cup of grass-fed butter coconut oil or ghee can be used too (I used 3 tbsp of coconut oil)
5 cloves of garlic
1/4 cup of sun-dried tomatoes (diced)
3 tbs olive oil
1 tbs lemon juice
pepper, to taste
In a large pan, melt butter and add garlic, pepper, and lemon on medium heat.
When butter mixture is melted, add zucchini and shrimp and turn heat to high.
Toss zucchini and shrimp often, until shrimp has turned pink. Next add the sun-dried tomatoes.
Let simmer for 10 -15 minutes
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I feel so many people don’t even know where to begin when they walk into their local grocery store. There are distracting smells, colors, bright lights, etc …
Leading down danger aisles where your will power is over taken by the smells, and colors appealing to the eye.
Here are some great choices to stay on track that I really enjoy for each category!
Favorite Veggies: I really LOVE Brussel Sprouts and Broccoli! I eat them out of the bag like they are chips! You can create so many great combinations with these so that you never get tired of eating the same thing! Broccoli and Brussel Sprouts also have so many wonderful health benefits that keep you feeling great on the inside and out!
Favorite Fruit: Apples you can cart them around in case you are in need of an emergency snack. These also have so many combinations you can dip in almond butter, top with honey and unsweetened coconut flakes etc… Now you feel like you are enjoying dessert without feeling the negative side effects.
Must Have Munchies: Coconut Chips, larabars, raw trail mix, raw cashews, and raw almonds are also great go to snacks. They are also easy to carry around with you in case of an emergency.
Best Proteins: The rule of thumb is that meat should to be grass-fed and free of any antibiotics or hormones. We should try to purchase proteins that come from local farms that way we have more quality control when we buy eggs, chicken, etc. For fish, we primarily stick to wild salmon, ahi tuna steaks, and halibut etc .. Here are some great fish recipes to add to your list.
Killer Condiments: Dijon Mustard, Pickles, Tapatio, Balsamic Vinaigrette and Olive Oil, salsa, and guacamole.
Best “Dairy” Alternative: Almond and Coconut Milks (I like full fat coconut milk in a can), raw cheese or almond cheeses, Almond milk yogurt, kefer (great for smoothies), grass-fed butters,and ghee.
Beverages: Sparkling Waters, Sparkling Flavored Waters (with no additives), Kombucha, Unsweetened teas, black coffee, and fruit water (literally pour water and mix with your favorite fruit).
Always Have in the cabinets: Garlic powder, creole seasoning, unsweetened coconut flakes, coconut oil, franks hot sauce, and having salt and pepper always adds some great flavor too.
Now you have the tips and tricks to keep you focused on your next grocery trip!
To continue on with the pumpkin theme for the week ..
Here is a quick and easy recipe to give you just what you need for the sweet tooth craving ..
3/4 cup dates, (pit removed)
1/4 cup raisins
1 cup raw cashews
1/8 cup raw almond butter
1 Tbsp pumpkin puree
1 Tbsp pumpkin pie spice
1/2 tsp cinnamon
2 Tbsp of unsweetened coconut flakes
Place all ingredients in the bowl of your food processor. Pulse until they come together. You want the cashews to be pretty finely chopped.
Place the mixture onto a cutting board and use your hands to shape it into a square that is an even height.
Cut the square into bars or squares, and place in the fridge for 30 minutes to an hour.
This past weekend we completed our final days of the CPM yoga teacher training. It was so great to watch these women come from being nervous about teaching a pose to teaching a full hour class to students all on their own.
It was great to hear how each one of them wanted to teach or learn more about yoga for many different purposes. Some wanted to teach kids, others wanted to help co-workers, some wanted to learn more about their practice, and some were not sure where they wanted to take it.
Throughout the last few weeks the common theme was “how great people where feeling from yoga”.
So I came to the conclusion that It doesn’t matter what level you are at or “how flexible you are, etc… everyone starts somewhere.
The best part is yoga can be part of your daily routine for the rest of your life. I was talking to my grandma this week and she is doing a weekly “chair yoga” at her gym. This really helps her to be able to move better and reduce muscle and joint tightness and the aches and pains.
For me personally I wanted to do yoga because I was sick and tired of being injured. I wanted to find a good compromise, where I could feel the yoga benefits, yet still have a kick butt workout!
Well I found this through my yoga for athletes class, I felt this style was created just for me and I loved it!
Not only were my injuries feeling better, I was gaining tremendous strength and flexibility just by committing myself to once a week.
I started to wonder if yoga was benefitting me so much in these areas, what other benefits did Yoga have?
Whether you’re taking one yoga class a week, spending five minutes mindfully stretching each morning, or doing something more, your body and mind will thank you.
Everyone should try yoga and here is why:
- Less anxiety and a better mood. A 2010 study found that practicing yoga just three times a week increased levels of chemicals in the brain that help combat anxiety and depression.
- Less stress. An Ohio State University study found that long-term yoga might help you recover from stressful events more quickly.
- Better control over medical conditions affected by stress. Researchers earlier this year theorized that yoga may be effective in treating patients with stress-related psychological and medical conditions such as depression, anxiety, high blood pressure and cardiac disease.
- Better management of rheumatoid arthritis. Patients suffering from rheumatoid arthritis reported significant improvements in their quality of life after starting a gentle yoga practice.
- Better balance. The American Heart Association journal Stroke reported that post-stroke yoga may be able to improve balance, decrease fear of falling, and improve quality of.
- Less back pain. Back pain affects 31 million Americans (myself included), and it’s recommended by the National Institutes of Health as a way to ease pain and stretch muscles. A study funded by the National Center for Complementary and Alternative Medicine (NCCAM) found that after six months of yoga, those suffering from low back pain had significantly less pain, disability, and depression. And another study found that just 12 weeks of yoga had a greater effect than standard medical care in those who suffered chronic or recurring back pain.
Yoga has also:
- Lowers blood pressure
- Mental calmness
- Reduce’s stress
- Increase’s strength
- Greater flexibility
- Pain relief and prevention
- Better breath control
- Reduces soreness in the muscles
- Gives you more confidence
With all these wonderful rewards why wouldn’t you want to incorporate some form of yoga in your life?
How has yoga changed your life fit ones?
Post in the comments below …
If it tastes this good, it probably isn’t good for you!
When I sit down with a lot of my nutrition clients I have them email me or write down the current vitamins they are taking. It is shocking to me to see what some people bring me. I have had everything from gummy vitamins (or what I like to call candy disguised as vitamins), multi-vitamins with more chemicals than vitamins, and pills that are coated with more harm than good.
We take these “vitamins” because they are good for us right?
Here is a great article from http://www.mailonline.com about the hidden dangers in vitamins.
So Fit Ones look twice, read labels and if the ingredients are as a long as your grocery list avoid them!
1 cup coconut milk ( I like to use full fat and have it chilled)
2 tbs. melted coconut oil
pinch of salt
1 tsp. vanilla
1.5 tsp. cinnamon
1 tsp of pumpkin spice
1/4 cup of unsweetened coconut flakes
1.5 cup blueberries
Preheat oven to 400. Grease a pie pan. Beat eggs in a large bowl add in coconut milk, melted oil, salt, vanilla, pumpkin spice, and cinnamon.
Carefully pour egg mixture into prepared pan; scatter blueberries throughout and bake for 40 minutes or until set. The breakfast bake will rise up in the oven and then sink once it starts to cool.
Top with unsweetened coconut flakes
There are so many fun, creative, healthy things you can do for you and for your home with a pumpkin. Here are 5 things that are fun and festive this Fall season.
1. Candle Holders:
These pretty little pumpkins make a big statement at your holiday table. Smaller pumpkins like these are the perfect table decor. So use these cute little pumpkins to make super easy candle holders.
2. Fireplace or Porch Display
The Perfect way to use your creativity and decorate your fireplace and mantle in the process.
3. Get Pumpkin Pretty:
Pumpkins are rich in zinc and vitamins A, C and E, which makes pumpkin purée healthy for your body if you eat it and healthy for your face as well. That’s why one of the prettiest uses for the pumpkin is for a face mask
1 tablespoon cooked pumpkin (canned or regular)
1 teaspoon raw honey
1 teaspoon Vitamin E
Mix and mash all ingredients together and apply to skin.
Leave on skin for 15 minutes.
Rinse with cool water and cleanser.
4. Bake With It:
Pumpkin tastes so delicious, and it is so beneficial for your health too!
1. Aids in digestion
2. Helps increase your immune system
3. Can reduce blood pressure
4. They contain tryptophan which is a protein that will help you to sleep better too.
5. Drink it:
Make a pumpkin Cocktail
Pumpkin Pie Martini
6 ounces potato vodka,
2 cups full fat coconut milk,
1/3 cup honey
1/3 cup canned pumpkin, unsweetened,
1 cup ice cubes
½ teaspoon vanilla extract
1 teaspoon pumpkin pie spice
In a shaker add ice, coconut milk, pumpkin, honey, vanilla, pumpkin spice, and vodka. Shake until mixed throughout and pour into a cinnamon rimmed martini glass.
While you enjoy your grown-up drink, you can use some of that pumpkin purée in a tasty milkshake for the kids to enjoy as well!
I am loving the pumpkin season and loving the pumpkin recipes even more! Fall is my favorite time of year …
1 1/2 tablespoons extra-virgin olive oil
1 cup chopped onion
3 garlic cloves, minced
2 cups low-salt vegetable broth/chicken broth
1/2 teaspoon ground allspice
1/2 teaspoon dried crushed red pepper
2 cans full fat coconut milk
Salt and pepper
8 oz pancetta or bacon (cut into small pieces)
29 oz canned pumpkin
1 tsp cinnamon
½ tsp ground cumin
½ tsp ground cloves
sunflower seeds or pepitas to taste
Heat the oil in a small skillet over medium heat. Add the onion, bacon, and garlic. Sauté until bacon is cooked, about 10 minutes. Set aside.
In a crock pot combine the pumpkin, broth, allspice, cinnamon, cloves, cumin and crushed red pepper.
Working in batches, pour in the broth, coconut milk, and canned pumpkin in stir until smooth. Last pour in bacon and onion mixture and stir until mixed throughout soup mixture.
Season to taste with salt and pepper. Cook on high for 4 -5 hours stirring occasionally. Laddle into soup bowls and top with sunflower seeds, pepitas, and or unsweetened coconut flakes.
You know it’s good to focus on the process. You know you’re not “supposed” to get caught up in the results, or the destination, your supposed to embrace the journey.
So why don’t we?
How many times do you go into workout knowing what you are capable of, or wanting to try something new, or push yourself a little harder and once the workout starts you go right back to that “comfortable” place.
How do you improve your focus and stay present, especially when you’re feeling pressured, stressed or rushed….
Focus on your goals, and the steps it is going to take to hit these goals. Then the less you will be reliant or focused on worries, doubts, insecurities and fear.
My husband wants to be able to walk on his hands. He jokes around that he wants to be on his hands more than his feet! So day in and day out he practices handstands, inversions, and skills and drills to get him one step closer to walking on his hands.
He is now focusing his attention solely on the present moment. The more you practice this, the less you’ll be caught up in your worries, concerns, doubts and the outcomes. Now each day he is one step closer to hitting that goal with the little tasks day in and day out.
Staying present will help you get the most out of each moment. The more you practice this in your life, the easier it will be to focus on what you really want out of life, and what you want out of your workouts.
Since we have catered this week to sleep, I thought it would be fun to end the week with this fun statistic from the Huffington Post.
The study was done on the bed times of all 50 states and their cities. Which states go to bed the earliest and which states are the “Night Owls”.
The city that has the earliest bedtime was Maui with an average bedtime of 10:31pm.
The city with the latest bedtime was Brooklyn NY, with an average bedtime of 12:07am.
It looks like all that sun and surfing makes the people of Maui tired, and the Taste of the “Big Apple” Can really Keep you up at night!
What is your average bedtime fit ones?
Post in the comments below….