Root Beer Protein Shake

8 oz unsweetened almond milk
1 tsp Rootbeer concentrate

1 TBS greek yogurt

1 scoop vanilla protein powder

vanilla creme stevia to taste

as many ice cubes as desired

mix in blender,

Enjoy!

Can't get to a gym? Try this home workout!!

There are times I am at a hotel or somewhere  where there is no equipment. Or maybe you just wanna tire out the kids ;o) So here is a workout you can do anywhere with absolutely no equipment pssst...your kiddos can do this with you!

1 Mountain Climbers - 50 ea leg
2)Pushups- 30
3)Jump squats - 25
4) Half Burpees - 50
5) Bicycle abs- 40 ea side
6) Jump Lunges - 20 ea leg

give it a try and tell me if you aren't gasping for breath like I am!!

Good luck ;o)

Clean Eating Buffalo Wings

Ok, so i am a huge San Fran 49ers football fan! Haven't been able to declare it to the world in oh about 15 years..lol! However today I am rocking my 49er's jersey and will be watching my team and hoping they destroy the Saints!

I am also going to make these bad boys to enjoy while rubbing the game in my brother's (big time Saints fan) face ;o)

Clean Eating  Buffalo Wings.

Sauce Ingredients
1 cup Frank’s Hot Sauce
1 tbsp. olive oil
1 tbsp. garlic powder
1 tbsp onion powder
2 tsp. molasses
1 tsp. paprika
1/2 cup waldenfarm BBQ Sauce

Chicken
4 lbs. chicken wings
2 tbsp. olive oil
1 tbsp. garlic powder
1 tbsp. onion powder
Directions
Preheat oven to 350 degrees F.
 1 – Line a large casserole dish with foil. You will be wrapping the chicken completely in foil, so allow enough to completely cover the chicken all the way around.
 2 –  Place your wings in the foil and be sure they are single layered.
 3 – Pour the oil over the chicken and mix the chicken in the dish to completely coat it with the oil.
4 – Sprinkle the chicken with garlic powder and onion powder.
5 – Pack the foil around the chicken so that it is sealed on all sides.
6 – Bake in oven for 50 minutes.
7 – While the chicken bakes, combine all sauce ingredients in a medium mixing bowl with a whisk. (Be sure to whisk again just before pouring over your chicken.)
8 – Remove the wings from the oven, open the foil, and pour off any liquid in the bottom of the foil.
9 – Pour your sauce over the chicken.
10 – Turn your oven to broil.
11– Place the chicken back in the oven UNcovered, for 10 minutes. Watch the wings carefully. If they need to be removed in less than 10 minutes, do so. You just want to brown them a bit and get the sauce to sear just slightly on to the meat.
12 – Remove from oven, allow to cool and place in a serving dish.

If you are a 49er fan than eat and enjoy! If you are a Saints fan I hope you burn your tongue....just kiddin'....kinda

Strawberry and creme Macadamia Nut Protein Shake!

Shake up your protein shakes!

1/2 cup water
1 tbsp macadamia nut oil
8 oz Unsweetened Almond milk

1/4 strawberries
1 scoop Strawberries & Cream Myofusion Gaspari

Ice cubes as needed

1. Mix water, macadamia nut oil and unsweetened almond milk in blender.
2. Slowly add strawberries, protein powder and ice cubes.
3. Blend, then serve

Try it now!!

Need a healthy "crunch" in your life? Try these!

KALE CHIPS

Directions

Ingredients

1 bunch kale, washed and dried well
Olive Oil Pam Spray
Kosher salt and freshly ground black pepper
1 teaspoon splenda brown sugar (optional)
Directions
Preheat oven to 300 degrees F.
Tear the leaves off the center rib of the kale and tear into large pieces. Place leaves in a large bowl and drizzle with olive oil and toss until completely coated.
Divide kale between 2 baking sheets lined with parchment. Arrange in a single layer and sprinkle with salt and pepper. Place in the oven and bake for 25 minutes, or until crisp. Place in a serving bowl and sprinkle with brown sugar.
Cook's Note: Be sure to place the kale in one layer on the sheet tray. Overcrowding will steam the kale rather than crisp it.

Don't knock 'em, til you try 'em!



From Talitha Meyer

Healthy Egg Muffins

These portable energy-revving muffins are great to make in advance and use throughout the week!

By Elizabeth Brown, MS, RD; Photography Peter Chou

Ready in 40 minutes • Makes 12 servings

Ingredients:

• Oil spray
• 4 scallions, minced
• 2 carrots, shredded
• 1/2 red pepper, minced
• 1/2 zucchini, shredded
• 14 egg whites
• 4 whole eggs
• 1/2 tsp basil
• 1/4 tsp oregano
• Dash sea salt and pepper

Instructions:

1. Preheat oven to 375°F. Coat a 12-muffin tin with a little oil to prevent sticking.
2. Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with vegetables.
3. Whisk eggs and seasonings in a large mixing bowl.
4. Use a 1/3-cup measuring cup to scoop egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. Bake 30 minutes or until muffins have risen and are slightly browned.

Nutrients per serving (98 g):

Calories: 56, Total Fats: 2 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 71 mg, Sodium: 93 mg, Total Carbohydrates: 3 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 7 g, Iron: 0.5 mg
STORAGE TIP: Muffins will keep up to one week in the refrigerator or can be frozen. If freezing, allow to thaw in the refrigerator overnight.

These portable energy-revving muffins are great to make in advance and use throughout the week!

By Elizabeth Brown, MS, RD; Photography Peter Chou

Ready in 40 minutes • Makes 12 servings

Ingredients:

• Oil spray
• 4 scallions, minced
• 2 carrots, shredded
• 1/2 red pepper, minced
• 1/2 zucchini, shredded
• 14 egg whites
• 4 whole eggs
• 1/2 tsp basil
• 1/4 tsp oregano
• Dash sea salt and pepper

Instructions:

1. Preheat oven to 375°F. Coat a 12-muffin tin with a little oil to prevent sticking.
2. Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with vegetables.
3. Whisk eggs and seasonings in a large mixing bowl.
4. Use a 1/3-cup measuring cup to scoop egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. Bake 30 minutes or until muffins have risen and are slightly browned.

Nutrients per serving (98 g):

Calories: 56, Total Fats: 2 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 71 mg, Sodium: 93 mg, Total Carbohydrates: 3 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 7 g, Iron: 0.5 mg
STORAGE TIP: Muffins will keep up to one week in the refrigerator or can be frozen. If freezing, allow to thaw in the refrigerator overnight.