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Easy Healthy Recipes

Easy Healthy Recipes

Easy Healthy Recipes 

These are some of my favorite go to recipes for when I am in a hurry but want to still make something my husband will eat.

AKA your kids and significant other will definitely appreciate these too!

Chicken Artichoke Spaghetti Squash

Chicken Artichoke Spaghetti Squash

This recipe is simple and low in carbs and SO GOOD and filling for what it is. If you like creaminess and artichokes then this is for you. This is originally by the Paleo Running Momma and you can find the original recipe here.  Please note this is NOT my recipe and...

Macro Bowl Recipe – ONE OF MY FAVS

Macro Bowl Recipe – ONE OF MY FAVS

This continues to be a go to for me. I love it because it fills me up and is filled with nutrient rich food and lots of fiber. You can essentially use any dressing or marinade you like but I love Primal Kitchens Honey Mustard for this one personally, you could also...

Primal Kitchen Tex Mex Chicken Bowl Recipe

Primal Kitchen Tex Mex Chicken Bowl Recipe

I love this recipe because it is simple and tasty. Literally anyone can make it.   I prefer to use cauliflower rice vs. normal and I use Trader Joes frozen cauliflower rice on that note. Then I always use Primal Kitchen Marinade/Dressing and Oils. So for this one...

Stressed by what is best to get at the store?

Feel like you do not have enough hours in the day to finish working, take care of the kids, prep dinner, eat, take care of you, workout and know what to get at the grocery store?

Ever find yourself just throwing whatever seems appealing into your cart?

Well no more! 

I have helped so many women achieve the balance they want and need by taking the guess work out of workouts and meal prep. Get a FREE grocery shopping list to help decrease inflammation and try it this weekend!

Healthy Chicken Parm with Cauliflower Gnocchi

Healthy Chicken Parm with Cauliflower Gnocchi

Who doesn’t love Chicken Parm?? 

Who doesn’t want all the calories and fat that normally come with it?? This girl lol

This is something I make frequently that I find to be SUPER easy. 

Please note I may receive a small commission from some affiliate links in this post- You can also save on ANY of their products at checkout with code CANDICECFITNESS .

What you need:

 

  • 1-2 packages of Trader Joes Cauliflower Gnocchi
  • 1 lb chicken breasts (organic preferred)
  • Cauliflower or Broccoli about 12 oz
  • Primal Kitchen Avocado Oil (or another brand)
  • Primal Kitchen Pasta Sauce
  • 1 tsp garlic
  • 1 -2 TBSP Nutritional Yeast
  • salt and pepper
  • 1/2 cup Mushrooms

How to:

  • Take Chicken and prep with salt and pepper and 1 tbsp of nutritional yeast
  • Heat skillet or cast iron to medium heat and prep cauliflower gnocchi as indicated on package – once cooked add 1 tbsp oil to skillet and add mushrooms and broccoli cook until soft add garlic and salt and pepper then remove gnocchi, broccoli and mushrooms from pan.
  • Add chicken along with 1 tbsp more of avocado oil and garlic to pan and cook 6-8 minutes/side- add the other tbsp of nutritional yeast.
  • Once chicken is cooked add all ingredients back in and toss with 1/2 cup of pasta sauce
  • Allow to simmer for about 2-4 minutes
  • Remove immediately and divide into 4 servings.
  • Top with additional Nutritional Yeast for more of a cheesy taste

Yields 4 servings.

  • Prep bacon as indicated on package

 

Please note that I may receive a small commission from some of the links within this post. Also note that I would never affiliate with any company or product that I do not believe in or use whole heartedly.

Stressed by what is best to get at the store?

Feel like you do not have enough hours in the day to finish working, take care of the kids, prep dinner, eat, take care of you, workout and know what to get at the grocery store?

Ever find yourself just throwing whatever seems appealing into your cart?

Well no more! 

I have helped so many women achieve the balance they want and need by taking the guess work out of workouts and meal prep. Get a FREE grocery shopping list to help decrease inflammation and try it this weekend!

New Fav Smoothie

New Fav Smoothie

My Recent Smoothie Obsession :

So no idea why this is my new thing. I go through phases, maybe you do too where you love something then you transition to eating something else (I am talking about food this time lol). 

I will get on routine where I eat the same thing for breakfast over and over and then some how be inspired to change it up. This is no different.

If you have followed me at all you know I eat alot of overnight oats. I love the texture and taste of that with fruit, my protein, and nut butter and flax seed, or other seeds etc. Maybe it is the summer time and heat but I recently started having more smoothies – I am talking fully blended (I still want that spoon action though). 

You may be familiar with the Fab Four smoothie RD – @bewellwithKelly created for her clients and it went mainstream. Well this is very very similar- but I use my own stuff lol. 

I love this smoothie for a few reasons :

Taste (duh)

Its packed with healthy fiber to keep me fuller longer so no snacking.

I can eat it on the go (sometimes) and if I make it less thick I can totally drink it in the car.

I am getting all of my vitamins needs along with important antioxidants and immune boosting minerals.

I can easily change up the combo and still get the same benefits.

So what is in this thing I am now digging so much??

 

It consists of a breakdown that is pretty simple:

 Some sort of plant based protein or collagen/ bone broth style protein powder (I use my DNS every day!)

  • this is great for recovery and muscle and bone health as well as gut health if you are using a bone broth or collagen variety) – side note ALWAYS look at the ingredients if it is loaded with stuff you cannot pronounce then run! Here are some of my favorites.

Some sort of Fruit like a berry 1/4-1/2 cup frozen is preferred 

  • Berries like strawberries, blueberries and cherries are great because they are low on the glycemic index so they wont spike blood sugar like some can. They are also great for antioxidant health and benefits. Fighting free radicals and even skin!

Greens – about 1 cup (can be frozen or fresh) (anything like spinach, kale, even zucchini works well)

  • You know you need your greens (you could also use a greens powder if that is more your jam like this one – however make sure you pay attention to what is in it because the flavors of that plus the smoothie may not exactly um…. taste all that great.

Healthy fat – nut or seed butter or avocado or coconut oil (I alternate between sunflower butter, cashew and avocado)

  • We NEED healthy fats. They help support our joints, our digestion and can even help our blood and brain health too. With butters make sure to look at the label, the less sugar and the less added junk the better. You also want to steer away from any canola and even palm oil for some.

Fiber from hemp/flax or chia seeds (also good doses of omega 3’s too!) (love these)

  • Chia seeds can give you a crunchier taste and make it a little thicker, hemp and flax are both more nutty and hemp even provides a great plant based protein to the mix. I would aim for 1 TBSP of one of these.

1 scoop of collagen powder (unless you are using it for your protein)

  • ( I love primal kitchen foods collagen – you can save with code CANDICECFITNESS at checkout here )
  • Collagen is GREAT for our overall health – it supports our joints and ligaments and tendons and can help rebuild the gut lining too. Again like everything else – look at those labels!!

Stevia or natural sweetener like honey or maple syrup

  • Natural is always the best bet when it comes to sweeteners, however you still want to be mindful when using honey or maple syrup or something like agave- they are really heavy in natural sugars and too much of a good thing IS possible – aim for a tsp or so.

Milk of preference

  • I like milkadamia or califia farms – you can also use a soy or flax or coconut just pay attention so you are not overdoing one thing – like coconut milk then coconut oil, etc.

 

Overall smoothies like this are a great easy option to get nutrient dense foods in first thing in the morning. To set your day off on the right foot if you will. You should stay fuller longer due to all the fiber too! You can always get creative and add spices like cinnamon or turmeric or even ginger if that is more your jam.

 

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The Covid Saga Continues….

The Covid Saga Continues….

So as I am writing this I am coming up on 3 weeks since getting sick. Exposure I am pretty sure has already surpassed 3 weeks.

Currently I am FRUSTRATED. I feel fine have been symptom free for about a week (thank you Lord), however now I have to test negative to get back to life. Please do not get me wrong I 100% understand to test negative to go back to work and be around others because we really know NOTHING about this disease. However- there has to be something about this virus we do not know if it can come back positive for multiple weeks after symptoms subside. I have heard from multiple people they have gone through the same. Why is this the case? Is it still contagious? Is it just left over?? You better believe I am going to use some nose and sinus rinse tonight, and tomorrow before I test again.

The past few days:

So in my last post (catch up if you missed it) I ended around the time I took my second test – the first of many I might add in hopes to be negative. That was a little over a week ago. 

I tested positive – I got the results last Wednesday. Since then I took a test on Friday (currently waiting on those results) and then I took two yesterday (Monday) one was a rapid test and it came back positive still…. again I feel basically 100% now. I imagine the other two will be positive as well, thankfully my insurance covers all Covid testing. Chad still hasn’t gotten one of his tests back from over two weeks ago, its pretty ridiculous, and yet he has gotten a bill from the urgent care where he took it…. you better believe that will not get paid without results.

I am trying to schedule another rapid for tomorrow. (just keep hitting refresh on that screen to the right).  Then possibly again Thursday and Friday. I just want to feel ok being around others and I want to go back to work. 

 

 

What I have been up to :

Backing it up to last week where I left off – I filmed some stuff for Youtube – trained some virtual clients – read alot (a GREAT book is Untamed by – Glennon Doyle) Highly recommend!  – and researched stuff alot. I have also been able to start working out again too. Starting slow then progressing as I go.

I can definitely tell I have more trouble breathing with cardio- even just walking is a challenge if it is too hot. I can deep breathe (diaphragmatic) when I am at home and throughout the day but when I try to implement it during a workout like I used to do it is not possible yet. It is crazy though because I have not had too bad of symptoms in regards to chest tightness and congestion that so many speak of yet I have this. This morning I did my first “run” since getting sick – it was not terrible but it definitely had to be intervals. Going to use this as my starting point and try to work time off every day or so. #OutOfShapeQueen 

 

 

 

We went to the lake over the weekend and it was great – just being in the sun I think did wonders for my soul and mindset. Vitamin D really does make such a difference. 

In Atlanta our mayor implemented a mandate to wear masks in public which I am all about – however so many people are wanting to call it “political’. If I may get on my little soap box for a moment let me say this:

  • SHUT UP and wear the damn mask! 😷 . It is NOT political it is the right thing to do. You may not be a high risk person but the person you see at work, or the gas station or the grocery store may be, and they are trying to be safe. Not to mention even if you are not high risk take it from me – you do not want to be out of work (more than likely) and stuck at home and secluded for a month if not longer due to having to wait to test negative. If you are someone who does not fall into this bucket good for you- but most of us are not. This virus is not made up- it is real, I did NOT have a cold or the flu, the headache I had was one I cannot describe and everyone who has had it even mildly that I talked to has said the same. You get disoriented, you get nauseas, you cannot stand up or focus for multiple days. So yea don’t wear your mask and I will say a prayer you do not get it or someone you come into contact with. (because the guilt from getting this is REAL too- you may not think so but just wait – you don’t protect yourself it is just a matter of time). Read my last post if you havent. 

Ok done with that – 

So yea I have gotten out some – do not worry I have been masked and sanitized. I sat in my car for almost 3 hours waiting on my rapid test yesterday and then I went to the next one and waited another hour at CVS to get one. Surprisingly I didn’t die from not eating (I left around 11:30am and got done around 4pm and if you know me you know I get HANGRY). Could be just because I have been cooped up so much? Who knows – but my patience was real lol.

So now we wait…….

Hopefully I will hear something soon from the Friday test but considering the rapid was positive then I am not expecting anything good. Then I try all day to sit and hit refresh to make an appointment for tomorrow (I learned from a client how to work the system with the rapid tests) 😂 Y’all this is what my life has come to.

We still owe my step dad a Fathers Day Weekend at the lake but cannot plan that until I am better since he is older and has kidney disease. 

We would love to plan our anniversary/honey moon but that I am sure is not in the near future especially since I have been out of work for the most part and Chad isn’t exactly back to where he was pre covid either… but I know considering most we are lucky. We will get there at some point. 

It is honestly kind of crazy in regards to our relationship as I feel like we have been affected in a positive way – we have grown closer, despite being so close (and yall being an only child who likes her space this is speaking volumes- maybe its the separate beds lol?? )

 

He is even more and more on board for filming stuff with me – he has been watching Zac Efrons new show on Netflix that is exploring so much that is wrong with the world and how other countries are doing things differently than the US and what we can learn from them. He watched one on France last night and it was about water quality – and yall he drinks about 5 smart waters a day… and he learned we do not want the purified / filtered water but we NEED the minerals in spring water and other more natural sources (NOT TAP). And he came home with 4 different types this morning and said lets do a taste test for youtube – baby steps guys!!  😝  Stay tuned for that! (sign up for my email list if you are not already on it and you will see it first!)

 

UPDATE!!! 

The day after I wrote this – I got this !! Ill be updating as I transition back to reality!

 

Join my Email List!!

Ill send you some FREE stuff too!! 🙂 

How Four Sigmatic Mushroom Products Helped Me Feel Better

How Four Sigmatic Mushroom Products Helped Me Feel Better

Mushrooms 🍄  – Drinkable 🍄  – yes mushrooms 🍄 . I am a fan.

 

Have I got you weirded out yet?

 

I have always loved typical mushrooms ya know the ones like bella, oyster, etc. I love them in a good spaghetti or with a good steak… or just by themselves.

These guys though- these are a little different they are considered superfoods….. They provide benefits to us that can help with underlying stress (which HELLOOOO we all have) anxiety, focus, energy, etc.

In this post I am going to be explaining some products that are infused with these bad boys.

These products are made by a company called Four Sigmatic and I AM A FAN.

Four Sigmatic helps people achieve elevated wellness with the worlds most nutrient dense ingredients. They want to help decrease our stress and not so great lifestyle adaptations we have and do daily by adding these superfoods to products that are everyday staples. So we do not have to necessary make changes to who we are but add in nutrient dense superfoods to the things we already love – like coffee.

I personally think it is a great idea. I have tried a bunch of their products but the ones I am going to focus on here today include  Reishi, Chaga, Cordyceps and Lions Mane , they are some of their staples.

They have many more- but this is a blog not a novel!

First off I want you to understand their brand:

They originated with their founder Tero who is from Finland.

He grew up on a farm there and discovered his love for Mother Nature and some of the benefits she can bring. (by the way did you Finland is considered one of the happiest places on earth?)

He discovered these superfoods living there and apparently they are a thing – so maybe they are onto something. They are in 65 countries now and are bringing benefits to tons of people all over the world. Doing some good I would say!

 

Their brand motto –

Four Sigmatic is a wellness company that wants to share the benefits of the most nutrient dense ingredients with the world. Our innovative recipes combine these truly super foods with daily staples like coffee, cacao, and skincare to help people fit elevated wellness in throughout the day and meet the overwhelming demands of modern life.
 
I can get on board with anything like that!

My experience:

AM Drink – So first off I tried the coffee – the lions mane coffee to be exact.

I made it with hot water- coconut milk- stevia- and a little oat milk creamer. Combined them all and blended it in my nutri bullet.

Taste – Great. No complaints here. I am someone who puts stevia in everything (may not be my strongest suit) but I love sweet so if I had to compare JUST the coffee taste – I would fail ALL coffees not just theirs lol.

Focus- Pretty good. I didnt get a headache like some coffee, I got good focus and I enjoyed it. Lions Mane is a superfood mushroom known for focus and keeping your mind sharp- without stressing out your body with caffeine. This may be a new staple. I just wish it came in nespresso capsules lol.

Side note- did you know caffeine can cause some inflammation in some people… maybe it is something I need to look into more.

 

Mid Day Drink – Chaga Elixir.

I made this with water and stevia. And Frothed it.

Overall it was ok, it was a better drink than plain ol water. But the coffee I liked better.

HOWEVER Chaga is a superfood known for immune support, and I am ALLLLLLL about that right now in this COVID world. So I would totally add this. They do have other drinks with Chaga in them I will probably try vs. just the elixir itself. They have a chaga coffee with cordyceps which I think might be the perfect combo. Or maybe I could just add this into my lions mane coffee… theres an idea.

 PM Drink -Mushroom Cacao with Reishi

THIS IS MY FAVE.

I am all about that chill life. (yes I am a trainer but a girl has to decompress).  I added some coconut milk and wait for it….. stevia with it and hot water and frothed. It was great! Just like a relaxing hot cacao.

Reishi is known for relaxing properties and helping de-stress. So I am all for it. Definitely recommend this at night to help you relax before bed.

 AM the NEXT DAY – Mushroom Coffee with Cordyceps

This one gave me a little more energy vs focus, so pretty cool.

Made it just like the day before with the lions mane coffee but I also added the chaga elixir and I gotta say I think it was a good mix. So I got the energyAND the immune help.

The taste was just basically like the day before. I would recommend this one before a workout or any physical activity or when you just need more of a pick me up.

 Overall I would highly recommend giving them a try!

Anything that is an easy Add in VS a restriction for health is SO Much better than restriction. I tell my clients that all the time and try to live by that too. They also have other products like the newly launched protein which I will be trying next. It is packed full of nutrients and plant protein, and based on the other stuff I have tried I expect nothing but goodness from it.  

If you want to try any of this out for yourself – you can save 10% with Code CANDICECFITNESS at checkout or just use this link and shop! I will also be posting a review on Youtube so watch for it!! Let me know if you have any questions!  

**This post may contain links that I recieve a small commission from.**