Eat More Pecans

God-made food is medicine!

For a quick pick me up eat 1/4 cup of nutritious and filling nuts, like pecans. Pair them with a small serving of lean protein and/or complex carb, like a boiled egg, oats, or apple. *Watch portions.

Check out these benefits of pecans:
• Promotes cardiovascular health
• Promotes digestive health
• Helps in weight loss
• Anti-cancer properties
• Promotes healthy bones and teeth
• Anti-inflammatory
• Reduces blood pressure
• Reduces stroke
• Strengthens the immune system
• Helps maintain healthy complexion
• Anti-aging benefits

Water Health Tip

Every morning, as soon as you rise, drink a lemon water detox drink.

Add 1/2 of a fresh squeezed lemon and a dash of cayenne pepper to 8 oz of warm water to keep your liver and digestive system clean and in optimal condition. *For increased results and benefits, add 1-2 tsp organic.

Apple Cider Vinegar with the ‘Mother’, like Bragg’s.
Chase it with 16 oz of chilled water. ? ?

Water fires up your metabolism, hydrates you, helps your body flush out toxins, gives your brain fuel, and may even make you eat less.

Power Breakfast Oats Recipe

Here is a delicious oats recipe that can be made the night before and stored in the refrigerator for up to 3 days. I enjoy it cold, though it can be warmed (even in an appropriate dish in the microwave.)
This is fast food made for on the go living!!

Power Breakfast Oats

-1/4 cup steel oats OR old-fashioned oats
-Sprinkle cinnamon
-3/4 cup unsweetened almond milk or other nut milk or organic milk
-1 tbsp chia or flax seeds
-1 tbsp almonds, walnuts or pecans
-1 cup fresh or frozen fruit
-1 tbsp raw honey

Layer all in a “to-go” glass
Let sit in fridge overnight or up to 3 days
Eat cold, room temp, or in oven for 10-15 min @ 300 degrees.

Stuffed Portobello Lasagna Pockets Recipe

Stuffed Portobello Lasagna Pockets

Makes 4 servings
Low Carb Deliciousness!!

-4 portobello mushrooms, washed, stem removed & inside scraped
-1 tbsp extra virgin olive oil
-1/2 white or yellow onion, diced
-1 clove garlic, minced
-1 lb organic grass-fed beef, 97% lean or organic ground turkey breast
-1 cup cottage cheese or ricotta
-1 cup low sugar chunky spaghetti sauce
-1/2 cup grated Parmesan cheese or 1 cup shredded mozzarella (both options pictured)

Preheat oven to 350 degrees.
Prepare a cookie sheet with parchment paper (my preference) or aluminum foil for easy cleanup.
Heat oil in skillet on medium heat.
Add diced onion and sauté until softened. Add garlic and stir. Add hamburger or turkey to pan. Cook thoroughly, stirring often.
Remove skillet from heat. Drain hamburger or turkey. Set aside.
Wash and pat dry mushrooms. With spoon or fingers, remove stem and scoop out the underside (as seen below).

To assemble pockets:
Layer in each mushroom —
1/4 cup drained hamburger or turkey
1/4 cup cottage or ricotta cheese
1/4 cup low sugar spaghetti sauce
2 tablespoons parmesan or 2-4 tbsp mozzarella

Bake at 350 for 20-25 minutes.

Let cool 5 minutes.
Enjoy with a side of greens or other nutritious, low-carb veggies!

Clean Stuffed Peppers Recipe

Clean Stuffed Peppers

-6 green bell peppers, tops cut off, seeds & membranes removed
-2 lbs organic, grass fed beef or turkey
-1 small white onion, diced
-6 stalks celery, diced
-1/4 tsp onion powder
-1/4 tsp garlic powder
-1/2 tsp basil
-1/2 tsp oregano
-Himalayan salt & black pepper, to taste
-1 1/2 cups PRE-COOKED brown rice or quinoa
-1 large can diced tomatoes
-1 can tomato sauce
-12 tbsp Parmesan cheese, grated

Preheat the oven to 350 degrees F.
Boil the peppers in a large pot just until tender, about 3-5 minutes. Remove and allow to dry on paper towels.
Meanwhile, sauté and chop meat (into small bites), onions, celery and seasonings over medium-high heat in a large skillet. Cook until meat is browned. Drain grease.
Add the pre-cooked rice, diced onions, and sauce to the meat mixture. Remove from heat and add more seasonings, if needed.
In a baking dish, add enough water to cover the bottom.
Stuff each pepper evenly with the meat and rice mixture. Cut peppers in half and place in baking dish, skin side down.
Bake in oven for 20-25 minutes or until peppers are tender and cooked through.
Remove from oven. Sprinkle 1 tbsp Parmesan cheese over each 1/2. Bake an extra 5 minutes.

Protein Bar Recipe

Amy’s Favorite!!

-3 cups dry oats
-1 cup natural or raw peanut butter or other nut butter
-1/4-1/2 cup organic raw honey
-6-8 scoops quality protein powder•
-6-8 tbsp water (it’s very important to add 1 tbsp water at a time; you want the consistency to be a bit crumbly, not slimy – not too much water)
*For variety, add flax, chia or sunflower seeds, unsweetened dried fruit, walnuts or pecans

Mix all above. Press the mixture in a 9×13 pan and cut into 20-24 squares once set OR roll into balls. (Makes about 40 balls.)
Store in an airtight bag in the refrigerator up to 2 weeks.

•Choose a quality protein, like Tera’s Whey, Garden of Life Plant Protein, Amazing Grass Plant Protein

Power Green Drink Recipe

Power Green Drink
Basic Recipe:
1 cup unsweetened almond milk, without carrageenan
1 cup organic greens (ex. spinach, romaine, kale)
1 cup organic frozen fruit (ex. berries, 1/4-1/2 banana)
1 Tbsp healthy fat, like raw nut butter or extra virgin coconut oil

Some AWESOME benefits of drinking a Power Green Drink —
– Weight loss, naturally
– Increased nutrient consumption from fruits and vegetables (especially greens which are superfoods!)
– Excellent for digestion and health (from blending; chewing will not give the same benefits and results)
– Antioxidants (to fight disease; promoting optimum health and fitness)
– Increased energy
– Mental focus and clarity
– Increased fiber consumption
– Clearer, smoother skin
– Reduce your cravings, especially later in day
– Strengthen your immune system and energize the body
– Stronger bones
– Decreased heartburn and indigestion

Make Sweat & Healthy Eating Happen!

We need BOTH:
✅ A balanced exercise/fitness program
✅ A healthy, balanced, nutrient-rich diet
? Exercise is key to maintaining/gaining lean and healthy-strong muscle tissue and bones + strengthen the heart + boost overall health, wellness and fitness.
?Ladies, if we don’t use it, we lose it!
We naturally begin to lose muscle in our 30’s if we don’t do something about it. The good news: it’s never too late to reverse the affects by exercising in balance – Cardio, Strength, Flexibility.
? Healthy eating is vital to losing excess body fat and nourishing, energizing and improving overall health and wellness.
? Be sure to pair healthy eating with exercise so that you’re not losing muscle mass along with fat.
Nourish your body with exercise AND clean eating!