Creamy Avocado Paleo Zoodles

Limiting carbs and increasing veggies in your diet may seem too challenging, especially for pasta lovers, but I have the perfect solution for your problem…Zoodles!  Zoodles are the new noodles.  They are made from zucchini that has been spiralized to take on the look of pasta.  The good news is they are gluten-free, low carb, Paleo friendly and a fun way to get in a vegetable.  What’s not to love about that?!

In case you are thinking the idea might be better than the reality, just give it a chance.  I was certainly sold when I made this creamy avocado pesto😀 

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The Veggetti is the tool I used to spiralize my zucchini, thanks to the recommendation from the blog http://cleananddelicious.com/  It’s small, easy to use and affordable:)

Zoodles hold up nicely to many sauces and goes well with many dishes, (I can’t wait to make Pad Thai Zoodles), but here is the one that I recently tried.  I think the humble zucchini might blow your mind with how delicious and satisfying it can be when made this way.

 4-5 small to medium zucchini (the smaller ones have better flavor)

3 TBS Fresh Basil Leaves

1/2 Avocado

1/4 tsp Sea salt

1/4 tsp Black pepper

1/2 tsp Minced garlic

1 TBS Olive Oil

1 TBS Fresh lemon juice

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  1. Spiralize zucchini.
  2. Allow the zucchini to sit for 20 min to drain.  Then place zoodles on paper towels to squeeze out the rest of the water.
  3. For the sauce:  Mix up the rest of the ingredients in a food processor until smooth.  *salt and pepper to taste.
  4. Eat it cold and simply toss the sauce into the zoodles until mixed well.  To eat it warm, put coconut oil or olive oil in a pan.  Heat zoodles for 2 min.  Add in the sauce until mixed.

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Best Exercise To Build Your Butt

  The one exercise you MUST always include in your leg/glute workout is the hip thrust & here is why:

  1. If you want to rock those jeans and fill them out nicely.  🔊FYI guys, women like a nice butt too, and experts say they have some demure subconscious thoughts associated with nice buns! 😋
  2. Increase your speed, power and enhance athletic performance.
  3. Perform better on your squats and deadlifts.

According to Bret Contreras, a Ph.D. candidate in sport science and the world’s foremost authority on glute training. “It’s going to give you more power when sprinting, cutting, twisting and rowing.”

💬It can be an embarrassing exercise to do, so I generally position a bench to where I have a wall in front of me;)

What you need to get started:

  • Large crossfit style plates which allow you to roll the bar right over the thighs to get into position.   
  • If you don’t have these available at your gym you have a couple of options.  1.) You can use smaller plates and sit on the bench with the barbell then wiggle into position.  2.)  You can have a partner lift the bar and gently place it over the hips for you.
  • A cushion or towel to wrap around the bar.
  • A Bench

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Here’s how you perform the hip thrust:

  1. Roll the barbell over your hips
  2. Position your upper back on the bench.
  3. Set up with a medium foot stance.
  4. With the barbell positioned in the hip crease, press through your heels, pause and squeeze your glutes at the top.
  5. Make sure you achieve full hip extension.  If you are unable to lock out the hips, then your weight is too heavy.

*I like to keep the weight low to ensure I achieve full range of motion with every rep.  I perform 4×10-12 reps.

Have a great day and workout!

Stopping To Find What’s Missing

This morning I woke up with an incredible feeling of hope and happiness. Maybe my dream that night of winning a huge amount of money at the casino had something to do with that😉 but whatever the reason, my heart was inspired.  The day did not disappoint.

It was a special Sunday because my fiance’s grandchildren were baptized, and I was blessed to witness the beginnings of their spiritual journeys.

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I fully entered into the moment and enjoyed being there with them.  I wonder how our attitudes and relationships might change if we go through our days noticing, pausing and witnessing the life around us?  The Sabbath, as archaic as that term is, still holds immense value.  It offers an invitation to us to stop and notice the possibilities and beauty all around us.  I want to continue to practice living in that space of wonder and awareness.

I didn’t win the lottery or cash in a prize at the Casino, but I was far richer for passing through the day without it passing me by.

I believe it’s Deepak Chopra that says “life doesn’t happen in the notes of music but the space between.”  Maybe the magic, the answers, the miracles we are looking for are right under our noses?

Meal Prep Made Simple

How would you like to have more free time, better health and save money?  Meal prep can give you all of those things and a smaller waist size!  The key is to plan.  According to research published in the American Journal of Preventive Medicine, time spent preparing and cooking meals is linked to better dietary habits.

Meal prep is the craze sweeping the nation.  Everyone is posting their meal prep ideas on instagram and making youtube videos, and it’s interesting to see how different people plan out their weekly meals.  There is no right or wrong way to do this. Everyone has a unique method, but what’s important is that you find a routine that works for you.  There is more than one way to skin a cat, and this is true for meal prepping.

Where to start:

☑️ Pick a day to plan.

This is what I do:  On Saturday morning I plan out what I want to make for lunch and dinner for the week. Then I write out my grocery list and go make groceries.😃  When I get home, I wash my fruits and veggies and put everything away.  Sunday I cook and prepare everything.  This helps me and my fiance’ to stay on track with healthy eating.  Plus I love to not worry about what we will have for dinner because I already put the time into planning it out.

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(I soak my veggies for 20 min in 1/2 cup of vinegar and a bowl of water to remove preservatives.)

What a week of meals looked like for me:
Monday-Chicken and veggie pasta  (leftovers for lunch)
Tuesday-White fish pockets with asparagus (left overs for lunch)
Wednesday-Salmon and roasted veggies
Thursday- Eat out sushi❤️‍
Friday- Cauliflower pizza

  • My snacks are usually always chopped up celery, cucumbers, peppers, apples, Kind bars, *Protein Bars (see recipes below) Rice cakes with PB2.
  • My mid-day snack that I tote to work is always a protein shake.  I use frozen fruit (I always freeze ripe bananas) and organic greens that are tripled washed. YUM!

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*You can prep and plan for the whole week or just a few days. You can also prep for just dinners, lunch and dinner, or even all three meals of the day and snacks too!

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If you’re intimidated by cooking, there are tons of simple recipes like the ones in this pic, that can help make cooking a cinch.

What you need:

☑️ Get different sizes of plastic or glass containers, freezer bags and snack bags.

I prefer glass containers for when you are going to heat something up.

Methods for cooking made easy:

☑️ one pot meals (my chicken and veggie pasta)

☑️ crockpot cooking (I usually make salsa chicken or balsamic chicken each week in crockpot)

☑️ Make extras and freeze for future meals.  I wrap my extras in plastic wrap and then put in a freezer bag.

Meal Prep Ideas To Try Now:

  1. Frozen fruit.  so simple and easy to blend for smoothies and protein shakes.
  2. Frozen fish.  so simple to thaw and put on George foreman or in oven.IMG_1042
  3. Mrs. Dash to season foods w/out sodium.  I like the garlic and herb-:)
  4. Chop veggies in advance. *it’s so challenging to get in veggies so I always make sure I have some chopped up and put in little baggies.
  5. Roast veggies.  It brings out their natural sweetness.IMG_1039
  6. Always have a protein snack like my Chocolate protein bars, made up.  They keep the hunger at bay and can help with sweet cravings.  https://healthyjustice.wordpress.com/2014/09/01/homemade-chocolate-protein-bars/ https://healthyjustice.wordpress.com/tag/protein-powder/

 

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