Christine Chowning

We all have busy lives so when I found a way to make dinner a little easier and healthy I was so excited and wanted to share with you.  This easy and healthy slaw can be served with any dish or bring it to your next potluck. I start off with a bag of cabbage and bag of broccoli slaw In a medium size bowl add 1 Bag Cabbage  1 Bag Broccoli slaw In a small bowl whisk together the following: 1 cup greek yogurt 2-4 garlic cloves minced 1 green onion 2 tablespoons EVO 3 tablespoons Raw Apple Cider Vinegar  1 lemon Salt ( to taste ) ( Salmon Recipe )

The richest, fatty fish like mackerel, bluefish and wild salmon are vital sources of omega-3 fatty acids, nutrients that can support cardiovascular health. The American Heart Association recommends getting at least two servings of fatty fish a week// Here is an easy oven baked recipe for you. 2 salmon fillets ( 5 o each ) skin removed pinch of salt 1/2 teaspoon pepper 1-2 garlic cloves 1 lemon Basil ( a few leaves ) Preheat the oven to 450. Line a baking sheet with parchment paper. Drizzle the cooking fat over the paper and spread with a brush or your fingers to coat the paper. place the salmon skin-side down on the parchment paper. Season the salmon evenly with the salt, pepper and garlic. Bake salmon for 12-5 minutes and be sure that it is fully cooked, the thickest part of the fish should not loo raw, wet or feel spongy when you try to flake it. Server with lemon wedges and top with basil.  I served with  Healthy Coleslaw

I was never a big fan of yoga, mainly because I would go to a class and see others with slim toned bodies. These people could twist and turn in ways I thought were impossible. From time to time, I would take a class and feel great but honestly, I just didn’t feel comfortable doing the pose as a beginner and no real instruction was provided by the class lead. I would only do the two poses I knew well; downward dog and cat/cow. When Beachbody said they were  coming out with a 3 week yoga course, I was a bit skeptical and decided to give it a try. I am totally impressed! The program is only 21 days, 30 minutes per day. You start out with a foundation week where you will learn how to hold a pose correctly and it’s great for beginners. So why wouldn’t you want to enhance your performance? This is a great opportunity to add yoga to your training and help prevent injury. Yoga will help improve flexibility, core stabilization and strength while helping with recovery after workout...

Starting prep a little early. Meal plan for the week is complete and starting my prep by cutting up veggies for easy grab and go. Time saving tips! Cut up onions and bell peppers put in freezer bag and store in your freezer and use them as needed. Remove Kale from stems and put in airtight bag. Great to use with morning eggs . Juicing or afternoon salads. Cut celery lengthwise and then in half to make celery sticks store them in a container with some water to keep fresh.. These are great as a snack with almond butter. Don't toss the ends store in bag and use for juice or soup.

These Roasted Veggie are easy to make and store well.  I will make a batch for dinner and then use the leftovers for lunch the next day.  You can use any root veggies that you like.  Enjoy 1 small butternut squash, cubed 1 red bell peppers, seeded and diced 1 sweet potato, peeled and cubed 1 Yam 1 red onion, quartered  3 small Beets  1/2 Cauliflower   1 tablespoon chopped fresh thyme 2 tablespoons chopped fresh rosemary 1/4 cup olive oil ( I used rosemary infused oil) salt and freshly ground black pepper Preheat oven to 475 degrees F (245 degrees C). In a large plastic bag, combine the all veggies and onions. In a small bowl, stir together thyme, rosemary, olive oil, salt, and pepper. Add to vegetables an toss until they are coated. Spread evenly on a large roasting pan. Roast for 35 to 40 minutes in the preheated oven, stirring every 10 minutes, or until vegetables are cooked through and browned.

Here is my meal plan for the upcoming week if you would like to check out what I will be eating. KEEP IT SIMPLE!  You can find some of the recipes here on my blog.

Grapes  Low fat string cheese.  12 Strawberries  Raw unsalted cashews  Carrots  Cucumbers  1 tbsp skinny hummus.  2 whole wheat rice cakes (no salt added)  1 tbsp all natural pb (look at the label it should say dry roasted peanuts only)  1 tbsp raisins on top  1 cup plain greek yogurt, blueberries.  1/2 cup cottage cheese and a handful of fresh berries.  1 banana with 1 tbsp all natural almond butter  1 apple with 1 tbsp almond butter.  Roasted chickpeas Banana and nut butter Avocado, hummus on toast Nuts and raisins Cherry tomatoes Hard boiled eggs Oh and of course my favorite meal of the day.... SHAKEOLOGY!   It's either a meal or a snack each day!  Quick and easy, no thought required!  Just blend and Go! If you ever need help with meal planning please  email me  and I'd love to sit down with you and come up with some healthy alternatives!  This is my passion and...