Wednesday, 18 October 2017

10 Signs of Magnesium Deficiency

10 Signs of Magnesium Deficiency

The Ultimate Bowl Meal

The Ultimate Bowl Meal

Image may contain: food


Serves: 4

4 cups cooked jasmine rice

½ Tbsp cooking oil
6 cups fresh spinach, loosely packed
1 tsp toasted sesame oil
Pinch of salt

½ lb. ground beef
2 Tbsp chili garlic sauce
1 Tbsp soy sauce
1 Tbsp brown sugar

1 carrot
1 cucumber
2 green onions

4 large eggs
¼ cup kimchi
1 Tbsp sesame seeds

If your rice is not already cooked, begin that first and prepare the rest of the bowl ingredients as the rice cooks. You'll need 4 cups cooked rice.

Prepare the sautéed spinach next. Heat a large skillet over medium flame and add the cooking oil. Swirl to coat the skillet, then add the fresh spinach. Sauté the spinach for a few minutes, or just until it is wilted. Drizzle the sesame oil over top and season lightly with a pinch of salt. Remove the spinach from the skillet to a clean bowl.

Add the ground beef to the skillet used to cook the spinach. Cook the beef until fully browned, then add the chili garlic sauce, soy sauce, and brown sugar. Stir and cook for about one minute, or until everything is evenly mixed and the beef is coated in sauce. Turn the heat off.

Prepare the fresh vegetables. Peel and grate the carrot using a large holed cheese grater. Thinly slice the cucumber, and slice the green onions.

Fry or soft boil 4 large eggs (Or however many bowls you plan on eating immediately. If meal prepping, cook the egg fresh each day.)

Build the bowls by first adding 1 cup cooked rice to the bowl, followed by ¼ of the cooked spinach, ¼ of the ground beef, some sliced cucumber, shredded carrots, a cooked egg, an a tablespoon or so of kimchi. Sprinkle sliced green onions and sesame seeds over top. There are no hard measurements needed for each ingredient per bowl, just divide the ingredients evenly or as you see fit.

Enjoy your mixed bowl of goodies delish!!

Primavera Stuffed Chicken

Primavera Stuffed Chicken


  • 4 boneless skinless chicken breasts
  • 2 tbsp. extra-virgin olive oil
  • kosher salt
  • Freshly ground black pepper
  • 1 tsp. Italian seasoning
  • 1 zucchini, halved and thinly sliced into half moons
  • 3 medium tomatoes, halved and thinly sliced into rounds
  • 2 yellow bell peppers, thinly sliced
  • 1/2 red onion, thinly sliced
  • 1 c. shredded mozzarella


  1. Preheat oven to 400º. Place chicken on a cutting board and make 5 slits in each breast, being careful not to cut through completely. Drizzle oil over chicken and season with salt, pepper, and Italian seasoning.
  2. Stuff each chicken breast with zucchini, tomato, bell pepper, and red onion.
  3. Sprinkle each chicken breast with mozzarella.
  4. Bake until chicken is cooked through and no longer pink, 25 minutes.
  5. Serve.
Primavera Stuffed Chicken is SO amazing you’ll forget it’s healthy.

Saturday, 22 July 2017

Chicken and Potato Hash with fried egg

  • Makes: 4 servings
  • Carb Grams Per Serving: 20


  • tablespoons extra virgin olive oil
  • small onions, finely chopped
  • 1/4 teaspoon dried rosemary 
  • medium potatoes, peeled and cut into small cubes
  • 1/3 cup water
  • cup chopped rotisserie chicken pieces
  • tablespoon unsalted butter 
  • eggs
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground pepper


  1. In a large skillet, heat 1 tablespoon oil over medium-high heat.
  2. Saute the onions until soft, about 5 minutes.
  3. Add the rosemary and cook 1 minute more.
  4. Add the potatoes and 1/3 cup water; reduce the heat to low and cook, covered, until tender, about 10 minutes.
  5. Add the remaining 1 tablespoon oil, the chicken, and 1/4 teaspoon each of the salt and pepper to the skillet.
  6. Cook, turning only occasionally to allow the hash to brown nicely, until very dark golden all over, about 10 minutes. Transfer to a plate.
  7. Heat the butter in the skillet.
  8. Crack the eggs into the pan and season with the remaining salt and pepper.
  9. Use a spatula to gently shape and lift the edges of the egg.
  10. Cook until the edges are brown and the egg centers softly set, about 5 minutes. Serve over the hash.

Nutrition Information

Servings Per Recipe: 4
PER SERVING: 312 cal., 18 g total fat (5 g sat. fat), 20 g carb. (2 g fiber), 18 g pro.

Tuesday, 11 July 2017

Smokey Roasted Sweet Potatoes

Smokey Roasted Sweet Potatoes :) 

2 medium sweet potatoes (about 2 lbs.)
2 Tbsp olive oil
1 Tbsp brown sugar
1 tsp smoked paprika
⅛ tsp garlic powder
⅛ tsp cayenne pepper (optional)
¼ tsp salt
Freshly cracked pepper (10-15 cranks of a pepper mill)
Preheat the oven to 400 degrees. Wash and peel the sweet potatoes, then cut them into ⅛-inch thick slices.

In a small bowl, stir together the brown sugar, smoked paprika, garlic powder, cayenne pepper, salt, and some freshly cracked pepper.

Place the sweet potato slices in a large bowl and drizzle the olive oil over top. Sprinkle the spice mix over the sweet potatoes, then toss until the potatoes are evenly coated in oil and spices.

Arrange the seasoned sweet potato slices in a casserole dish, stacked in a row like a deck of cards. They don't have to be perfect.

Cover the dish with foil and roast in the preheated oven for 30 minutes. Remove the foil and let cook for an additional 15 minutes. Test the sweet potatoes with a fork for doneness. If they're still firm, allow them to roast for an additional 10-15 minutes. If they become too brown during that time, simply cover the dish with foil to prevent further browning. 

Enjoy :) 

Made by @budgetbytes

Saturday, 8 July 2017

Grilled Bruschetta Chicken

Grilled Bruschetta Chicken :) 

Serves: 4
4 boneless skinless chicken breasts, pounded to even thickness (1 inch or less)
2 tablespoons oil
1 teaspoon Italian seasoning (OR ¼ teaspoon each dried basil, dried oregano, and dried thyme)
1 teaspoon garlic powder
½ teaspoon salt
⅛ teaspoon black pepper
4 slices mozzarella cheese
tomato basil topping
3 roma tomatoes, diced
salt and pepper, to taste
2 teaspoons fresh lemon juice
2 tablespoons finely chopped fresh basil

In a large bowl combine chicken, oil, Italian seasoning, garlic powder, and black pepper. Stir to combine and coat chicken evenly with the seasonings.

Grill chicken over medium-high heat 6-8 minutes on each side or until cooked through.

While chicken is cooking, prepare the topping. In a medium bowl combine tomatoes, salt and pepper, lemon juice, and basil and stir well.

Once chicken is cooked through, top each chicken breast with a slice of mozzarella cheese and cook for about 1 minute longer until cheese is melty.

Top chicken with tomato basil topping and serve immediately.

Enjoy :) 

Made by @cremedelacrumb1

Thursday, 6 July 2017

Chicken salad cucumber cups

Chicken salad cucumber cups :)  

Ingredients (Makes about 30-35 pieces):
5 cups organic chicken, cooked and shredded
1 tbsp yellow mustard 
1/2 cup unsweetened raisins 
2 celery stalks, minced 
2 tbsp chives, minced 
Salt & pepper, to taste 
Minced walnuts, to top
3-4 large cucumbers, cut in 1/4-1/2 inch pieces
For the homemade mayo:
1 1/4 cup of avocado oil
1/2 lemon, juiced
1 organic egg
1/2 tsp mustard powder
Dash of salt .

1) For the mayo - In a food processor first pour 1/4 of the oil, egg and mustard powder. Blend well then very slowly add in the remaining oil (the slower you pour the oil the thicker it will be). Lastly add in the lemon juice and a dash of salt. 

2) In a large bowl mix together the chicken, mayo, mustard, raisins, celery and chives. Add in salt and pepper to taste as desired.

3) I used a potato peeler for the cucumbers for the skin then cut them in 1/2 inch pieces and using a teaspoon I gently scooped out the seeds, but make sure to not make a hole in the bottom.
4) Fill the cucumber cups with the chicken salad mixture then top with minced walnuts. 


By @the_organic_heart

Metafit. Great HIIT workout.

SO MANY REASONS WHY......#getmetafit #metafit #metafit #metabenefits

1. Get a quick burn in: We are all busy, and we are programmed to love efficiency. The faster the better, and that is exactly what Metafit delivers. Burn the calories of a standard workout in half the time with high-intensity exercises.

2. Burn more calories: When you push yourself to your limits, your heart rate stays elevated even when you are recovering. Which means to continue to burn calories at a faster rate than normal. Your metabolic rate increases and you burn calories far faster than a consistent intensity workout.  This translates to more fat loss and a fitter, faster you.

3. Teach your body to cope with little recovery: The foundation of Metafit is to push yourself to a non-maintainable level of intensity, so you depend on recovery time. Never allow yourself to get back to resting, with this format of workout, your HR and RPE (rate of perceived exertion) increase as sets go by, and pace remains constant due to the partial recovery. You train your body to work through fatigue.

4. Work your heart: By pushing your heart to a higher BPM you get the same cardio benefits without taking as long to do it. Your heart will get in better shape than performing strength training alone, and you will reduce your risks for heart problems later in life.