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Here's a 10-min strong arms and upper body workout. Just 10 minutes to get your body warmed up and strong, let's do this!!
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Lemon Chicken with Sweet Potato Mash
Servings: 2, Prep Time: 10 min, Cook Time: 25 minIngredients1 lb (452 g) chicken thighs (boneless and skinless) Juice of 1 lemon Salt to tastePepper to taste1/4 tsp (0.3 g) rosemary 1/4 tsp (1 g) thyme 1 tbsp (14 g) olive oil 2 medium sweet potatoes (peeled and boiled) 3 tsp (7 g) cinnamon2 cups (220 g) green beansDirectionsPreheat oven to 350° F (176° C).Whisk lemon juice, olive oil, salt, pepper, rosemary, and thyme in bowl and add chicken to marinate for 5 minutes.Place chicken on baking sheet and cook for 20 minutes or until internal temperature reaches 165° F (73° C).While chicken is cooking, bring a medium pot of water to boil, peel skin off of potatoes and cut into cubes.Boil potatoes for 10 minutes or until tender. In a steamer pot, add water and green beans and steam for 5-10 minutes. Strain and set aside to cool, and season with salt and pepper.Strain water from potatoes and let cool in bowl. Add a dash of cinnamon and mash potatoes with fork.Nutrition Info Calories: 406, Carbohydrate: 21 grams, Protein: 47 grams, Fat: 16 grams
How to Avoid Health Problems: Tips from Your Functional Health Coach
Hey, ladies! As your Functional Health Coach, I'm here to share some fun and fabulous tips to help you stay healthy and radiant. We all want to live our best lives, so let’s dive into some essential habits that will keep us glowing from the inside out! Eat Well: Nourish Your BodyFuel your body with healthy, delicious foods. Aim for:Five servings of fruits and vegetables daily – think vibrant salads, smoothies, and colorful plates. Three servings of whole grains – High Fiber Low Glycemic Gluten Free foods like quinoa, lentils, chickpeas, buckwheat, and black beans are fantastic choices. If you're a meat lover, opt for Proteins like chicken, fish, flank steak or tenderloin, turkey, and pork tenderloin. Buy Pasture Raised as much as you can. Cut down on salt, sugar, processed foods like cereal, breads, pasta, cakes, candy, fast food, and fried foods. Your body will thank you! Get Healthy Fats for your brain health, joints, and heart – Extra Virgin Olive Oil (EVOO), Coconut Oil, Avocados, Handful of Nuts, Grass Fed Butter, Ghee is a Dairy free option with the milk fats removed. Exercise: Move and GrooveGet moving! Physical activity isn’t just about looking good – it’s about feeling amazing, too.A mix of cardio, weight training, and stretching is ideal.Aim for 30 minutes a day, four to five times a week. That could be a brisk walk, a dance class, or a fun workout video.Even simple activities like house cleaning or playing with your kids or pets count. Every little bit helps!Get Enough Sleep: Beauty RestSleep is your secret weapon for health and happiness.Develop a calming sleep routine.Aim for 7 to 9 hours of sleep each night.Quality sleep helps your body repair itself and reduces inflammation, keeping you vibrant and energized.Other Ways to Minimize Health RisksIf you smoke, quit: Your body deserves better.Avoid ongoing high-stress situations: Stress less and smile more!Get a flu shot every year: Protect yourself and those around you.Stay on schedule with annual checkups and preventive screenings: Early detection is key.Focus on These Habits to Stay FabulousBy incorporating these habits into your daily routine, you can avoid long-term health issues like hypertension, heart disease, diabetes, minimize arthritis pain by avoiding gluten and other possible triggers, and some cancers. Plus, these tips can help you fend off colds, flu, and even COVID-19.Remember, health is wealth, and taking care of yourself is the best investment you can make. So, let’s stay healthy, happy, and fabulous together!
Grilled Chicken with Mediterranean Quinoa
Servings: 2, Prep Time: 15 min, Cook Time: 30 minIngredients10 oz (2280 g) chicken breast1/2 cup (85 g) quinoa1 cup (240g) bone broth1/4 cup (90 g) fresh lemon juice (2-3 lemons)1 tbsp (14 g) olive oil1 tsp (6 g) kosher salt1/4 cup (30 g) Kalamata olives1 cup (149 g) cherry tomatoes1 cucumber1 cup (113 g) shredded carrots2 tbsp (30 g) feta cheeseDirectionsBring unsalted broth to a boil.Thoroughly rinse quinoa until water runs clear.Add rinsed quinoa to boiling broth.Lower quinoa and chicken broth to a simmer and cover. Cook until all the liquid has been absorbed.Cut Kalamata olives and cherry tomatoes in half. Add to a large bowl with the shredded carrots and feta cheese.Dice cucumber and add to bowl.Add lemon juice, olive oil, and kosher salt to the bowl with vegetables. Mix.Add cooked quinoa to the vegetable bowl and mix until combined. Place in the refrigerator for 1 hour to chill and marinate.Season chicken breast with kosher salt and black pepper to your taste. Grill or bake over medium-high heat until fully cooked.Nutrition Info Calories: 507 , Carbohydrate: 40 grams, Protein: 41 grams, Fat: 23 grams
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