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Whole-Grain Dijon Mustard Chicken

Ingredients: 

- Whole Grain Dijon Mustard 

- Garlic Cloves

- Coconut Oil Spray (any baking spray)

- Skinless Chicken Breasts

Instructions: 

1. Preheat oven at 400 degrees F (200 degrees C)
2. Wash chicken breasts well. 
3. Make little cuts on top and bottom to allow ingrediets to penetrate better. 
4. Cut garlic cloves in small pieces.
5. In a bowl, put chicken breast, add garclic cloves and whole-grain dijon mustard.  I added about 3 Tablespoons for 3 chicken breasts.  
6. Mix ingredients well and make sure they get inside the little cuts made.  This will enhance the flavor in chicken while baking. 
7. In cooking sheet spray cocconut oil. and place chicken. 
8. Bake 10 -12 mins per side until well done.

Optional:  I place mine in a closed container after baking to allow the juices to re-incorporate in chicken and this makes my chicken juicier.

The Benefits of Eating Healthy

Healthy food is the medicine to many of our health problems.  Change the way you eat and you will notice the changes in your body and brain.

Many people underestimate the healing power food naturally contains.  It can help alleviate many health problems and restore our bodies internally.   I’ve read stories of people suffering from cardiovascular diseases such as, high cholesterol, hypertension, digestive problems, over-weight, and some even develop Diabetes Type 2.  Once they start eating healthy and change to a healthier lifestyle, they start healing and slowly stop taking many prescribed medications.   My Mom is living proof of this.   She modified the way she cooked and switched to a “clean-eating” diet and her Doctor lowered her hypertension medicine and her cholesterol levels dropped.  

Foods for a healthier you:

• Include dark leafy greens which are rich in  Iron, Magnesium, Potassium, Calcium, Vitamins, K, C, E and in various phytonutrients, which help protect our cells from damage by radicals/oxidants. 
• Meat:  select lean meats such as, chicken, turkey, white fish, or grass-fed beef. 
• Only eat fish 2-3 times per week to avoid Mercury or other metal poisoning. 
• Drink 8 glasses or 3-4L of water daily to keep hydrated (cells need water for proper functioning), to help with digestion, for cleansing/detoxification, and to lose weight. 
• Include healthy fats such as, almonds, Brazilian nuts, avocados, or coconut oil.
• Cook with Extra Virgin Olive Oil or Coconut Oil
• Cooking methods:  steam, bake, grill, broil, and boil (don't boil vegetables as they lose many of their nutrient properties in the boiling process).  Many methods cut down fat, calories and help retain food’s nutrients. 
• User fresh herbs and no-sodium spices (Mrs. Dash) to enhance flavors
• Use Sea Salt, instead of regular table salt.  Limit daily Sodium intake to 3,400mg/day
• Exercise 4-6 times a week, at least 30 mins per day.  Iinclude cardiovascular and strength training exercises. 

Healthy_MC

PUMPKIN OVER-NIGHT OATS

Ingredients

-1/4 cup organic canned Pumpkin puree

-1/4 cup Unsweetened Coconut Milk

-1/4 cup Water

-1/4 cup Gluten Free Rolled Oats (Bob's Red Mill)

-1 T Chia Seeds

-1 packet Truvia

-pumpkin spice

-vanilla extract

Nutritional Information

Servings: 1 Serving Size: 1c Calories: 192.25 cals  Fat: 37.38g  Protein: 7g Carb: 26g 

Instructions

Mix all ingrediets and refrigerate over-night.  Enjoy cold in the morning!  

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PUMPKIN PIE PROTEIN SHAKE

PUMPKIN PIE PROTEIN SHAKE

Ingredients

-¼ cup Pumpkin (chunks or puree)

-¼ cup Unsweetened Silk Coconut Milk

-¼ - ½ cup Water

-¼ cup Gluten-Free Quick Oats

-1 scoop ON Vanilla Cream Protein Powder

-1 Tablespoon Chia Seeds

-1 Packet Truvia

-Cinnamon

-Pumpkin Spice

-Vanilla Extract

-Ice Cubes (optional)

Nutritional Information

TBD

Directions

Put all items in blender, add a few ice cubes and enjoy!  

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The Unconventional Way to Tone Your Glutes Using a Seated Leg Press

Single Leg Glute Blaster on Seated Leg Press 

Single Leg Glute Blaster on Seated Leg Press ! I do 4wide, 4 middle & 4 low to target all areas in glutes.  Repeat 4 times (4x16).

Concentrate on pushing with heel and squeezing glutes on top.  Feel the burn!