Challenge Workouts

This chicken soup recipe is made without added carbs like noodles or potatoes. It’s filled with fiber, protein and lots of delicious flavor. Enjoy this on a cold winter day.

Servings: 8

Here’s what you need…

• 1 Tablespoon coconut oil
• 1 medium organic yellow onion, chopped
• 3 carrots, grated
• 2 celery stalks, finely chopped
• 1 Tablespoon curry powder
• 2 garlic cloves, crushed
• 2 quarts chicken broth
• 3 cups diced roasted chicken
• 1 bay leaf
• 1 organic apple, chopped
• dash of salt and pepper
• 1/2 teaspoon dried thyme
• zest from 1 lemon
• 2 cups unsweetened coconut milk

1. In a large pot, over medium heat, melt the coconut oil and add the onion, carrots and celery. After 5 minutes add the garlic and curry powder.
2. After a couple minutes add the chicken broth, chicken, bay leaf, apple, pepper, thyme, and lemon zest. Stir well. Bring to a simmer and cook for 40 minutes.
3. Stir in the coconut milk, and some salt if desired, remove the bay leaf and serve.

Nutritional Analysis: One serving equals: 166 calories, 5g fat, 175mg sodium, 9g carbohydrate, 2g fiber, and 19g protein

Fresh orange juice, mint, apple and grapes make this turkey salad something special. This recipe is perfect to use leftover roasted turkey from your holiday meal, or even leftover chicken. Be sure to use organic ingredients to get the most flavor and nutrients.

Servings: 4

Here’s what you need:

•     2 cups shredded roasted turkey
•     1 organic apple, chopped
•     2 organic celery stalks, chopped
•     1/4 cup fresh mint leaves, finely chopped
•     1 cup organic, red grapes, halved
•     4 cups baby spinach

Dressing

•     1/4 cup olive oil
•     1/4 cup fresh squeezed orange juice
•     1 Tablespoon orange zest
•     Stevia to taste
•     1 Tablespoon Dijon mustard
•     dash of salt and pepper

1.     In a small bowl whisk the olive oil, orange juice, orange zest, stevia, Dijon, salt and pepper.
2.     In a medium bowl combine the turkey, apple, celery, mint and grapes. Toss with the dressing.
3.     Prepare each plate with a pile of spinach. Top with the turkey salad mixture.

Nutritional Analysis: One serving equals: 289 calories, 15g fat, 795mg sodium, 13g carbohydrate, 2g fiber, and 25g protein

Here’s a great snack or appetizer to share with friends and family during holiday festivities. The nitrate-free bacon and scallops contain healthy protein that will provide usable nutrients for your day. To keep on track with your diet, stay away from appetizers that are fried or filled with carbohydrates.

Servings: 12

Here’s what you need…

•     4 Tablespoons coconut oil
•     3 cloves garlic, minced
•     dash of sweet paprika
•     dash of salt and pepper
•     6 slices nitrate free bacon, cut in half lengthwise
•     12 fresh scallops

1.     Preheat oven to 375 degrees F. Grease a baking sheet with coconut oil, set aside.
2.     Over very low heat, in a small saucepan, melt the coconut oil. Remove from heat and pour into a small bowl. Add the garlic, paprika, salt and pepper.
3.     Dip each scallop in the seasoned coconut oil, the wrap with bacon and secure with a toothpick. Place on prepared baking sheet.
4.     Bake for 15 minutes or until the scallops are cooked through and the bacon is crisp.
5.     Serve immediately.

Nutritional Analysis: One serving equals: 78 calories, 5g fat, 103mg sodium, 0g carbohydrate, 0g fiber, and 6g protein

This recipe is very flavorful and is filled with wholesome nutrients, vitamins and fiber. Unlike most teriyaki recipes, this doesn’t contain sugar, yet it maintains a sweet undertone. Serve on a bed of baby arugula and quinoa.

Servings: 4

Here’s what you need:

• 1 can naturally sweetened, zero calorie lemon lime soda (Zevia brand)
• 1/2 cup soy sauce
• 3/4 cup brown rice vinegar
• 1 medium yellow onion – half minced and half thinly sliced
• 4 cloves garlic, smashed
• 1 Tablespoon fresh ginger, grated
• 1 Tablespoon coconut crystals (or 1 teaspoon agave nectar or 1 packet Stevia)
• 2 pounds boneless, skinless chicken thighs
• 2 teaspoons coconut oil
• 1 bunch asparagus, trimmed and cut into 1 inch segments
• 2 Tablespoons chopped cilantro
• optional *baby arugula and cooked quinoa

1. Combine the soda, soy sauce, vinegar, minced onion, garlic, ginger and coconut crystals in a bowl. Add the chicken and turn to coat. Place in refrigerator overnight.
2. Remove chicken from marinade and pat dry. Reserve 1 cup of marinade.
3. Heat one teaspoon of coconut oil in a large skillet. Add the chicken and heat on medium high, turning once, for 8-10 minutes, until browned and cooked through. Transfer to a plate.
4. Wipe out the skillet. Heat remaining 1 teaspoon of coconut oil. Add the sliced onion and asparagus. Cook for 5 minutes, until browned. Add the reserved marinade and boil until slightly reduced. Add the cilantro.
5. Serve over a bed of baby arugula and cooked quinoa.

Nutritional Analysis: One serving equals: 289 calories, 13g fat, 963mg sodium, 4.8g carbohydrate, 3g fiber, and 29g protein

Do you have joint pain?

Have you considered that the pain you experience may be related to your summer holiday food belly?

I know the holidays can be a tough time nutritionally. (I just returned from a week visiting my sister in BC, thankfully she’s a really healthy eater so I didn’t have too many issues while at her house.)

For me, typically when I have a few cheat meals then I’ll feel sluggish and sleepy. Often my next workout will even suffer because my joints feel tight and creaky.

For me, this is sort of self correcting. It makes me want to eat clean foods again so that I’ll feel better all around.

But it wasn’t always this way. I’ve been on the planet of 51 years and it’s taken me some time to dial things in. You don’t have to take 51 years to dial in what to eat to make you feel and perform your best.

I stumbled upon a guide to help.

Listen, many people suffer from pain that’s caused by inflammation.

Inflammation is a condition where your body attempts to protect itself and heal pain caused from an injury or infection. Some of the common symptoms of inflammation that may occur are swelling, irritated skin, severe pain and loss of function or full movement of that particular body part.

Chronic inflammation, however, harms rather than heals, because the immune system attack never stops. It’s like being shot by “friendly fire” during a perpetual war raging inside the body.

Poor dietary choices over stimulate the immune system and cause chronic inflammatory responses that deteriorate the body’s overall health.

It’s time to make the connection that food affects everything. It dictates how you perform in your workouts, it affects how you look and feel. Proper food makes all the difference.

It’s really handy to know things like:

I’m a big believer in fueling your body naturally and when you do, you’ll be surprised at how great you feel. Give your body what it needs and in return it’ll perform it’s best for you.

Check out  101 Super Foods That Fight Pain and Inflammation for only $10 here.

PS. I think I need to have a talk with Sev. It looks as if his diet is everything stinky from me: socks, shoes, dirty t-shirt….

Now that just can’t be healthy.