Rosemary Flax Crackers

These crackers are a thick, crispy and delicious! Oh, and did I mention they are GLUTEN FREE too. We ate them with a bowl of chili which was a great combination. You could also top them with bruschetta, hummus, salsa or your favorite spread.
Rosemary Flax Crackers
  • 1/2 cup brown rice flour
  • 1/2 cup almond flour (if you don’t have almonds, you can grind some whole almonds in a food processor to make almond flour) 
  • 2 tbsp ground flax
  • 1 tbsp nutritional yeast
  • 1/4 tsp garlic powder
  • 1/2 tsp kosher salt
  • 1 tbsp dried rosemary crushed
  •  1/4 tsp baking soda
  •  2 tbsp whole flax seeds
  • 1/4 cup water
  • 1/2 tsp olive oil
  1. Preheat oven to 350F and line a baking sheet with parchment. 
  2.  In a large bowl, mix together the dry ingredients. Add wet ingredients and mix well with spoon. Knead dough with hands until it comes together. Shape into a ball.
  3.  Place ball of dough on parchment paper. Roll out dough until you have your desired thickness.
  4. With a pastry wheel or pizza slicer, slice into crackers.
  5.  Bake at 350° for 30-35 minutes until slightly golden in color. 
  6.  Cool on baking sheet for 10 mins. Store in air-tight container once fully cool.

 

 

 

Have you tried a side plank?



I love planks! There are so many different varieties of plank routines that you can incorporate into your workout. A regular plank is a great starting point for strengthening your core, arms and shoulders. Make sure you always have proper form the entire time. As you practice, your ability to hold the plank with proper form will increase. Once you feel like you can hold a regular plank for at least 30 seconds with correct form, I would then move onto a side plank. Start out with a regular side plank then move onto the side plank with knee extension and finally the side plank with a leg lift.

How to-
  • Begin in plank pose
  •  Lift your hips slightly up.
  • Shift your weight onto your right arm as you roll onto the outside of your right foot, opening your whole body to the side.
  • Keeping both feet flexed, stack your left foot on top of your right.
  • In this position, your legs should be kept very straight – so, press through your heels toward the floor.
  • Your shoulders, hips and ankles should make one straight line. Do your best to stack your hips, knees and ankles vertically on top of each other.
  • Reach your left arm straight up towards the sky, forming a line from your right wrist through your left fingers.
  • tighten your core the entire time you are holding this pose.
  • smile and enjoy the pose!

 

options-

 

  • Try lowering your hip to the floor then back up again. Go down 2 seconds then up 2 seconds. 
    If it hurts your wrist to hold this position with a straight arm, then lower down to your forearm. 

 

 

Benefits of side plank –
  • Builds arm and shoulder strength
  • Stretches and strengthens your wrists
  • Strengthens your abdomen and legs
  • Improves balance and coordination

 

 
  • Side plank with leg lift will also work your outer thighs and gluteus medius (side of your butt) . You will definitely feel these muscle in action as you perform this pose. 

 

 

Cinnamon Coconut Green Smoothie

Cinnamon Coconut Green Smoothie

This delicious green goodness is a great option for any meal during the day or as a filling snack. Avocados are actually a surprising addition to any smoothie. They add a unique rich taste that gives your smoothie a creamy texture. 

Recipe-

  • 1 BIG handful spinach (I used a mix of Kale, Spinach and Chard)
  • 1 frozen banana
  • 1/2 small avocado
  • 1/3 cup unsweetened coconut milk
  • 1/2 tsp pure vanilla
  • 1 tsp cinnamon

Blend until creamy and smooth!

Note: I use a Vitamix which has a high powered blender. If you do not have a high powered blender I would add 1/4 – 1/2 cup of coconut milk. 

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Balance front and side lunge

If you have the front and side lunge down, try progressing this exercise by adding some balance. These lunges will challenge your balance along with working your quadriceps, glutes and hamstrings.
Front lunge to balance –
– Lift your left knee to your chest, so you are balancing on your right leg.
– Keep you right leg strong, sturdy and slightly bent.
– Lunge down on your left foot and hold for 2-3 seconds.
– Come back up to the starting position.
* 12-15 reps / 3 sets (for each side – Left and right)
Side lunge to balance –
– Lift your left knee to your chest, so you are balancing on your right leg.
– Keep you right leg strong, sturdy and slightly bent.
– Lunge to the side on your left foot and hold for 2-3 seconds.
(your left leg should be bent and right leg is straight at an angle.)
– Come back up to the starting position.
* 12-15 reps / 3 sets (for each side – Left and right)

Do you eat the rainbow?

My kids hear me say this often “Did you eat the rainbow today?” What does that mean to you? To me it means eating a variety of COLORFUL vegetables and fruits throughout the day. Incorporating vegetables in your diet in one of the best food choices you can make. Make sure you are eating a variety of vegetables, make you plate a colorful masterpiece of delicious vegetables and fruits.

If you have kids it’s fun to make a game out of trying to eat as many different colors of fruits and vegetables throughout the day. This also means you need to have all those produce stocked in you fridge. Go to the store with your kids and let them pick out the produce, encourage them to pick something different, something they may not usually eat. Go home and make something yummy with the ingredients you bought with your kids. I love to lightly steam my veggies and then add some coconut oil to it before serving. A huge salad of vegetable is a great lunch or dinner option too. Your possibilities of how to cook your vegetables are endless!

This salad was my post workout meal. It was a delicious blend of green spinach, red, orange & yellow peppers, purple cabbage, green avocados, green peas, red homemade salsa (which I use as my dressing) and pink wild caught salmon. This meal will fill you up, add some healthy proteins to your diet and revive your energy after a workout. 

 

Below is a great article from the LIVESTRONG website on phytochemical which are responsible for producing the color in vegetables and fruits.

Read it and then start eating YOUR rainbow daily!

According to the Produce for Better Health, PBH, it is no longer enough to eat your “greens.” Nutrition and health researchers are learning that eating your blues, reds, yellows, oranges, purples, and even whites are also important for your health. An easy and fun way to remember to eat your fruits and vegetables is by thinking of eating the different colors of the rainbow. This ensures giving your body a wide range of valuable nutrients like fiber, folate, potassium, and vitamins A and C. In addition to these nutrients, fruits and vegetables are filled with disease-fighting chemicals known as phytochemicals.

Phytochemicals

 

Phytochemicals are healthful chemicals found in fruits and vegetables. Phytochemicals may be referred to as antioxidants, flavonoids, isoflavones, carotenoids, allyl sulfides, and polyphenols. Phytochemicals are responsible for giving fruits and vegetables their color. According to the Center for Disease Control and Prevention, CDC, research has shown that eating these powerful nutrients may strengthen the immune system and decrease the risk of certain cancers, type II diabetes, stroke, high blood pressure, and cardiovascular disease. Phytochemicals often work together, so it is important to choose fruits and vegetables from all the color

Examples of red fruits and vegetables are red grapes, pomegranates, raspberries, strawberries, watermelon, pink or red grapefruit, tomatoes, beets, radishes, red peppers, rhubarb, cherries, cranberries and red apples. Lycopen and anthocyanins are both powerful antioxidants that give the red group their color. These phytochemicals are thought to reduce the risk of certain cancers, especially prostate cancer. They are also linked to heart health and prevention of lung disease. Lycopene and anthocyanins also help to maintain memory function and urinary tract health and fight off infections as well.

Red Fruit and Vegetables

Examples of red fruits and vegetables are red grapes, pomegranates, raspberries, strawberries, watermelon, pink or red grapefruit, tomatoes, beets, radishes, red peppers, rhubarb, cherries, cranberries and red apples. Lycopen and anthocyanins are both powerful antioxidants that give the red group their color. These phytochemicals are thought to reduce the risk of certain cancers, especially prostate cancer. They are also linked to heart health and prevention of lung disease. Lycopene and anthocyanins also help to maintain memory function and urinary tract health and fight off infections as well.

Green Fruits and Vegetables

Green fruits and vegetables include foods such as kiwi fruit, honeydew melon, avocado, broccoli, spinach, artichoke, zucchini, lettuce, celery, asparagus, edamame, okra, kale, turnip greens and peas. Phytochemicals found in green foods include lutein, zeaxanthin and indoles and are thought to help prevent cataracts and age-related macular degeneration. They also assist to speed up the action of enzymes that break down carcinogens as well as strengthen bones and teeth.

Orange and Yellow Fruits and Vegetables

This color category contains fruits and vegetables such as sweet potatoes, cantaloupe, grapefruit, mango, yellow peppers, corn, pineapple, carrots, butternut squash, peaches, pumpkin, apricots, tangerines and oranges. Phytochemicals found in this group include carotenoids and bioflavonoids, which help maintain the immune system, slow aging, prevent heart disease, protect against cancer and improve vision health.

White and Tan Fruits and Vegetables

This is often the forgotten color group, yet whites are important, too. Examples from this group are bananas, mushrooms, onions, parsnips, potatoes, cauliflower, garlic, jicama, ginger and turnips. Anthoxanthins, which are in the white/tan group, may help lower cholesterol, lower blood pressure, and prevent heart disease. Allicin, which has been found to have anti-tumor effects and may especially decrease risk of stomach cancer, is also found in this group.

Purple and Blue Fruits and Vegetables

This group includes foods such as purple cabbage, blueberries, blackberries, black grapes, raisins, eggplant, plums, prunes and figs. Anthocyanins, phenolics, resveratrol may reduce the risk of cancer, stroke and heart disease, as well as improve memory and promote healthy aging.

Read more: article on fruit and vegetable colors

Energy Chia Bars

These bars would be a nutrition and filling option before a workout, as a snack or as a treat for your kids. 
 
Energy Chia Bars
 
 
Recipe –
  • 1/2 cup Raw Almonds
  • 1/2 cup Raw Cashews
  • 1/2 cup Dates
  • 1 tsp. Pure Vanilla Extract
  • 1 1/2 tsp. Cinnamon
  • 1 tsp. Nutmeg
  • 1/4 tsp. sea salt
  • 1/2 cup Quinoa (raw not cooked)
  • 1/2 Chia Seeds
  • 1/4 cup Coconut Oil (melted)
  • 1/2 Almond Butter
  • 1/4 cup Coconut Flour
  • 1 TSPS. Honey
  1. Add the almonds and cashews to the food processor,  blend for 2-3 minutes or until it turns into a flour.
  2. Add the dates into the food processor and mix until well blended and turns into a paste.
  3. Remove the nuts and dates from the processor a

  4. nd put into a big bowl.
  5. Add the rest of the ingredients and mix with wooden spoon or hands until well blended.
  6. pack it down into a 8×8 inch pan and put into the freezer for 15 minutes.
  7. Take the bars out of the freezer and cut into squares.
  8. Wrap each bar with plastic wrap.
  9. Keep in the freezer or refrigerator.
  10. ENJOY!