Food

Movement

Habits

Add grilled chicken or grilled ​shrimp for a protein.

You can also add a scoop of ​hummus to this recipe if you have ​some on hand.

Ingredients:

3 Tbsp. white balsamic vinegar

½ tsp. dried oregano leaves (or 1½ tsp. finely chopped ​fresh oregano)

¼ tsp. sea salt

¼ tsp. ground black pepper

1 Tbsp. extra-virgin olive oil

8 cups mixed salad greens

1 cup halved cherry tomatoes

½ medium red bell pepper, thinly sliced

½ medium cucumber, thinly sliced

¼ medium red onion, thinly sliced

¼ cup small green olives

¼ cup crumbled feta cheese

1. Combine vinegar, oregano, salt, and pepper in a small bowl; ​whisk to blend.

2. Slowly add oil, whisking continuously, until blended. Set aside.

3. Combine greens, tomatoes, bell pepper, cucumber, onion, olives, ​and cheese in a large bowl; mix well.

4. Drizzle salad evenly with dressing; toss gently to blend.

3 cups cooked chicken, chopped

2 stalks celery, diced

1 cup red grapes, halved

1/2 cup thinly sliced almonds

3 green onions, sliced

2 Tbsp parsley, finely chopped

3/4 cup plain Greek yogurt

1 Tbsp Dijon mustard

3 Tbsp fresh lemon juice

1/2 tsp celery seed

1 tsp salt

1/2 tsp cracked black pepper

In a large bowl, mix together chicken, celery, grapes, almonds, ​green onions and parsley.

In a separate bowl, whisk together Greek yogurt, dijon mustard, ​lemon juice, celery seed and salt/pepper.

Drizzle the dressing all over the chicken mixture and mix well until ​all combined.

Cover and store in the refrigerator until ready to enjoy. Serve with ​crackers, on slices of bread or in a wrap, or serve on lettuce as a ​salad.

Ingredients:

Ground chicken or beef ​prepared in taco seasoning mix

lettuce

chopped tomatoes

canned corn

canned black beans

cheese (if desired)

sour cream (if desired)

fresh deli salsa

avocado

3 cups cooked chicken, chopped or shredded

2-3 Peaches sliced

red onion - sliced

goat cheese

almonds (raw or toasted)

brown rice (if desired)

Make a bed of lettuce on each plate.

Top with cooked brown rice if desired then layer the peaches, ​red onion, almonds, chicken and a little bit of goat cheese.

drizzle with favorite Italian dressing.

Ingredients:

• 4 (4 ounce) fillets salmon
  
• salt and ground black pepper to taste
  
• ½ cup pecans
  
• 3 tablespoons pure maple syrup
  
• 1 tablespoon apple cider vinegar
  
• 1 teaspoon smoked paprika
  
• ½ teaspoon chipotle pepper powder
  
• ½ teaspoon onion powder
  

Place salmon fillets on a baking sheet and season with salt and black pepper.

Combine pecans, maple syrup, vinegar, paprika, chipotle powder, and onion ​powder in a food processor; pulse until texture is crumbly. Spoon pecan ​mixture on top of each salmon fillet, coating the entire top surface. ​Refrigerate coated salmon, uncovered, for 2 to 3 hours.

Preheat oven to 425 degrees.

Bake salmon in the preheated oven until fish flakes easily with a fork, 12 to 14 ​minutes.

Ingredients:

3 ripe mangos, diced

1 medium red bell pepper, chopped

½ cup chopped red onion

¼ cup packed fresh cilantro leaves, ​chopped

1 jalapeño, seeded & minced

1 large lime, juiced (about ¼ cup lime ​juice)

¼ teaspoon salt, to taste

1. In a serving bowl, combine the mango, bell pepper, ​onion, cilantro and jalapeño. Drizzle with the juice of ​one lime.
   
2. Using a large spoon, stir the ingredients together. ​Season to taste with salt, and stir again. For best flavor, ​let the salsa rest for 10 minutes or longer.
   

Make the dressing: In a small bowl, whisk together the ​honey, lime juice, olive oil and pinch of salt. Set aside ​for a moment.

Make the Salad: In a large bowl or serving platter with ​sides, combine the watermelon, cucumbers, and fresh ​herbs.

Finish and Serve: Top the watermelon salad with the ​dressing and gently toss to combine. Top with the feta ​cheese and serve!

Ingredients:

For The Honey-Lime Dressing

2 tablespoons honey

2 tablespoons lime juice

1 to 2 tablespoons quality extra virgin olive oil

pinch of salt

For The Watermelon Salad

½ watermelon peeled, cut into cubes

1 English or Hot House cucumber, cubed (about 2 cupfuls of cubed ​cucumbers)

15 fresh mint leaves, chopped

15 fresh basil leaves, chopped

½ cup crumbled feta cheese

Directions:

Make the patties. In a medium bowl, combine the turkey, ​mayonnaise, ​Dijon mustard, Worcestershire sauce, garlic, salt, and ​pepper. Use ​your hands to mix everything together. Divide the ​mixture evenly and ​form 4 large patties.

Cook the patties. In a large skillet over medium heat, heat the oil. ​​Cook the patties for approximately 5 minutes per side, or until ​golden ​brown and cooked through.

Assemble the turkey burger. Enjoy the patties plain or assemble ​them ​into turkey burgers with your favorite toppings and ​condiments!

Ingredients:

high protein yogurt

blueberries

strawberries

raspberries

honey

granola

Layer ingredients in a mason jar except the ​granola - top with granola the morning you ​are going to eat it for maximum crunchiness.

1/4 c dry rolled oats

1/2c unsweetened coconut milk

2 tsp chia seeds

1 tsp pure maple syrup

1 tsp pure vanilla extract

1/2 tsp cinnamon

1/2 c blueberries

2 Tbsp sliced almonds

1 Tbsp + 1 tsp pumpkin seeds

Add oats, coconut milk, chia seeds, maple syrup, ​extract, and cinnamon to a 16-oz. mason jar

(or sealable container); stir to combine.

Top with blueberries, banana, almonds, and pumpkin ​seeds; seal jar. Refrigerate overnight.

smoothies are my ​favorite way to ​incorporate fresh ​fruit and protein ​into my day.

Ingredients:

1cup unsweetened almond milk, divided use

1cup ice

1 scoopVanilla superfood smoothie

½cup fresh (or frozen) strawberries

⅓cup plain Greek yogurt

½c up blackberries

Instructions:

Place ¾ cup (180 ml) almond milk, ice, Shakeology, and strawberries in ​blender; cover. Blend until smooth (mixture will be thick). Pour ⅓ of ​mixture into serving glass; set aside.

Add yogurt to blender; cover. Blend until smooth. Pour ½ of mixture into ​serving glass; set aside.

Add blackberries and remaining ¼ cup almond milk to blender; cover. ​Blend until smooth. Pour into serving glass. Serve immediately.

Ingredients:

1 cup water

1 scoop Vanilla superfood powder

½ cup fresh or frozen frozen ​pineapple chunks

½ cup fresh or frozen mango chunks

1 cup ice

Instructions:

Place water, superfood powder, ​pineapple, mango, and ice in ​blender; cover. Blend until smooth. ​Serve immediately.

Ingredients:

1cup unsweetened almond milk

1cup ice

1 scoop Strawberry Shakeology

½ cup fresh or frozen raspberries

½ cup fresh or frozen blueberries

1Tbsp.unsweetened shredded coconut

Place almond milk, ice, Shakeology, raspberries, blueberries, and ​coconut in blender; cover. Blend until smooth.

Pour into serving glass

I’ll show you the program I will be doing ​during the Summer Refresh.

Its 20min a day which means you can get it ​done quick then head off for summer fun.

But whatever “movement” you choose ​remember:

• Movement is essential for stress ​management.
• No, I don’t think chasing after kids is ​all your movement should be - I ​believe in focused time for YOU.
• Yes - I believe they can be quick, don’t ​require equipment or a gym ​membership (because who really ​wants to drive to the gym?!)
• Having a routine of moving your body ​increases confidence, lowers stress, ​and keeps your body moving well for ​when you are chasing kids.
  

notes:

Join here

If you would like me to send you the full length 20 min

sample workout please click HERE

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