Quick side idea for dinner! This one never gets old!
Use whatever vegetables you have on hand, or seek out the full spectrum of colors for a natural vitamin boost.
You can stop by the market on the way from home and grab all these ingredients!
Rainbow Roasted Veggies
Eating plenty of fresh vegetables is an excellent, healthy choice.
The fiber, vitamins, minerals and antioxidants contained within will do wonders for your energy levels and overall health.
Courtesy of RealHealthyRecipes.com
Here’s what you need
2 red bell peppers, seeded and cut into ½ inch strips
2 orange beets, peeled and cubed
16 Pattypan squashes
6 mini green zucchini
1 purple onion, cut into wedges
2 tablespoons olive oil
½ teaspoon sea salt
¼ teaspoon black pepper
Preheat the oven to 400 degrees F and lightly grease a rimmed baking sheet with olive oil.
Arrange the veggies on the prepared pan in the order of the rainbow: Red, Orange, Yellow, Green, Blue/Purple. Drizzle the olive oil over the veggies and sprinkle with the salt and pepper.
Roast in the preheated oven for 20 minutes until browned and tender.
One serving equals: 130 calories, 5g fat, 20g carbohydrate, 13g sugar, 189mg sodium, 6g fiber, and 5g protein.
To often we get caught in our head instead of following our heart and gut.
Take a minute to check in with yourslf and slow down the chatter in the mind and the need to force things to happen.
Getting still and listening to your heart center is how you begin to flow with ease and grace.
Consider this your virtual bouquet of flowers being gifted to you by a thoughtful someone. Hey, it’s the thought that counts, right?!?! I am deeming today #thoughtfulthursday (clearly I’m not the only one, since there’s a hashtag for that 😂). Tag the people in your life who have done something thoughtful for you this week and let them know you appreciate them!!
8 412 hours ago
Think if Jade and I tromp far enough away that we can escape all our life problems? 😉
I’m just kidding. But in all honesty, the last few weeks of my life have been S T R E S S F U L.
Having scanxiety waiting for my results to be interpreted, some family issues, other friends having health issues, some big old choices and changes with my job.... it has been a lot to handle at once. 😅
Luckily my cute bf has helped me stay on track with my food, and I’ve still been remaining decently active.
I used to use stress and business as an excuse to fall off the wagon, but I learned very quickly that I would never have any results if I did that. 🤷🏻♀️
You gotta stick to your routine, even when things get hard. •
Everybody’s all like, “Eat less 🌱, avoid carbs 🍞, no more fried foods, sugar 🍩 is the worst,” and I’m over here like, “This bagel sandwich is everything.” 😍
I’m reworking some thought patterns in my brain that have gotten a bit too extreme lately. I’m realizing that I’ve been working out too often and have started becoming too rigid with what I’ve been allowing myself to eat most days. So... I’ve set up some food challenges for myself. This was one of them.
A bagel sandwich. And chips. FOR LUNCH. And the only greens you see on this plate are INSIDE the sandwich. Today isn’t a special occasion and I haven’t even exercised either, nor do I plan to. I’ve taken the last week off and might take the next week off too. 😳 I know how crazy that may sound to my super healthy friends.
In the past, all of these things combined would have prevented me from even thinking about having this for lunch, plus the fact that it’s just plain “not healthy.” But, is it really? I don’t know... I actually think that having rigid food rules and extreme routines with exercise are WAY more unhealthy. I beginning to think “healthy” isn’t quite as extreme or rigid as we (society, marketing, influencers) make it out to be sometimes. Food for thought. 🤔💭 #NourishYourSoul#BreakFreeFromDietObsession#HealthDoesntHaveToBeExtreme
6 443 hours ago
What The Doctor Recommends: London, UK 🇬🇧
#pdbutterfly variation taught by @littlemisspineappole in class tonight 🙃 felt more like suicide butterfly variation at first haha
Does anyone know if this move has another name?
6 544 hours ago
You. Guys. Guess. What. I have a new green smoothie recipe for you THAT I BASICALLY INVENTED. 🤗🙌
If you know me, you know that recipe development is not something I ever do. I don't share a ton of recipes because I basically just use other people's recipes and I'm very happy with that situation. I don't need to reinvent the wheel.
But this week I came up with my own green smoothie recipe and it's delicious and I'm in love with it. 😍 I sent the recipe out to my email list this morning (along with the usual free weekly meal plan) and I thought, I just love this too much not to share here too.
So here's the recipe! It's yummy and mild and not earthy or overly green, like so many green smoothies can be. It's also a well-balanced meal with protein and fat in there. So make it, and then come back and congratulate me for my brilliance in coming up with my own recipe. I'M AMAZING. And so is this smoothie.
2 c. filtered water
5 stalks celery
1 head romaine lettuce
2 big heaping handfuls spinach
1/3 to 1/2 of a cucumber, roughly chopped🥒
Juice of 1 lemon🍋
Juice of 1 lime
Mint leaves (I used about 10ish)
3 Tbsp. hemp seeds
1 large avocado🥑
Pinch of sea salt (optional)
Blend celery, romaine, and spinach with the water first. Then add the rest of the ingredients and blend until smooth. Pour half into a mason jar and put in the fridge with a lid for tomorrow. Blend the other half with ice and enjoy right away!
BTW, seemingly unrelated but relevant to me, this book by @superfoodjules is one of my favorites, and her book title is two of my favorite words put together. You should definitely check it out - she's the queen of superfoods and I learned most of what I know about superfoods from her!
The path to our goals isn't always glamorous - cue sweaty red face🤣. It's the daily steps & small sacrifices, often done alone, that get us there. These things that people don't see when you reach a goal or achieve what looks to everyone else like an overnight success are your own mini accomplishments. Every time you get them done it takes you a step closer to where you wanna be. Remember to appreciate it all, celebrate the small steps and victories that you know are going to build up to your goal. You're doing amazing things! Every little step counts!💕 You've got this!👏 Tag a friend & let them know they're crushing it in life, fitness or any other goal 💪
👐Picture brought to you by tomorrow's follow along Friday 😁 it had me sweaty!🤣 #23weeks6days
📲Check out the SugarySixPack app for full workout plans!:) www.mynewsugaryapp.com
Bodyweight & #TheGetFitGuide workout plans in there!
78 28314 hours ago
Dream bigger than you feel is comfortable.
Although it is nice to sometimes feel comfortable and good about what you’re doing, it’s also empowering and the greatest learning experience to do something out of your comfort zone.
Tying into FebYOUary- it’s an action of self love to push yourself out of complacency and comfort as well.
Last night I had the pleasure of listening to 8 awesome badass babes in tech talk about their journeys and it made me realize that I have huge aspirations, and I can absolutely achieve every single one of them.
Think of your biggest dream right now that you know you can realistically achieve. Now push a little further- what does that dream look like?
Long Post Alert- - ->>> but SO worth it.
All my life people have referred to my personality as blunt or forward. Sometimes people make judgements about me before they’ve even had the chance to interact with me on a personal level, and sometimes those judgements really bother me. Why? Because I’m human🤷🏼♀️
The fact of the matter is that I’m not mean, I’m not arrogant and I’m not someone to be afraid of. Helping people is honestly one of my life’s biggest passions!
What I am however, is someone who’s not afraid to stand my ground. I’m someone who will stand up for what’s right, no matter who I’m up against. I’m someone who will challenge your thinking, I’m someone who will tell you exactly what’s on my mind. I’m also someone won’t waste my time playing bullshit games or nurturing fake relationships.
Owning YOUR own unique personality 1000% isn’t always easy, but on days like today, when I receive a standing ovation from 8 of my most respected colleagues for doing just that... I feel like I’m on top of the 🌎, I feel unstoppable, I feel invincible.
So if you take 1 thing away from this today, let this be it- - ->>> DO NOT let anyone else influence who you are. STOP trying to be someone you’re not. EMBRACE your authentic you. And above all... BE REAL. #definefettle
YOUR INNER CHILD WANTS TO PLAY!✨ Our inner child is the most pure, innocent, and truly present part of our soul.
Everyone has an inner child within them, for some that child is left in the dark, for others it’s playing all the time, and for most there’s a good mix between the two.
Throughout my healing journey (which is never ending for us humans by the way), I was introduced to, guided through, educated on, and practiced various inner child exercises to connect with this pure form of my self.
Our inner child can teach us sooo much.
Just think about children outside of yourself and their playful, fun, totally IN THE MOMENT energy they embody.
Children allow themselves to feel EVERYTHING right there in the moment whether it’s random laughter, bursting tears, or anger... THIS is what our inner child wants for us. To embody a playful, real, vulnerable, open, loving, fun, curious, invincible energy that is untamable but totally fragile in the most beautiful way.
Every day, most people live the same routine over and over and can get caught up in this and lose their presence within their gift of life.
Connecting with your inner child is, in essence, connecting with the energies of your child self.
Some of you may not have beautiful childhood memories, which can make embodying your child self a little painful, BUT this is sooo powerful for your healing journey as it will allow you to release many of the negative energies you carry and instead fully embrace the child spirit within you.
I have decided to share 2 powerful exercises on this.
The best exercise I ever did for inner child work was at random and I cannot teach it to you because it takes away from its beauty but it is something I do with my clients on breakthrough sessions when necessary.
#1 is all about asking your inner child for advice and help. Closing your eyes or pulling them out of your pocket or from your back and plopping them in front of you.
#2 is all about connecting with the energy of your inner child and what they wanted/sought to then help you see what still carries over.
I teach both of these in a short YouTube video which you can watch by clicking the link in my bio!
During my workout today, I was like dang I’ve never felt this good, this physically fit!! Took this progress pic and was like dang... that can’t be me!! 🤗✨💜 #resultsarereal
If you’re happy with your doing and it’s working for you, please don’t allow anyone else to tell you your path is wrong! #youdoyou
3 375 hours ago
2 236 hours ago
While I strongly believe that #foodisthebestmedicine, I also recognize that sometimes our health goes deeper than nutrition. The mind is a very powerful thing, and altering your #mindset can have precipitous effects on your health, wellness, and ultimate happiness. What is your favorite tip to help shift to a more positive mindset?
1 86 hours ago
Could there be a more perfect shirt⁉️
You guys already know my love for foodie tees/apparel, so I am super thankful that @cravethedayclothing hooked me up with this adorable top to add to the collection! I may need to order the avocado or almond butter toast teeshirt next! 😍
5-HTP is important for the production of serotonin, it is sourced from Griffonia seed extract which has been researched for its nootropic abilities. .
Serotonin is the neurotransmitter that controls mood, appetite, and sleep. When serotonin is increased, feelings of anxiety and depression decrease
Our 5-HTP is therefor essential within the stresses of modern life
4 246 hours ago
YOU CAN’T OUT TRAIN A BAD DIET!
Have an Amazing Day!
Quote of the Day: “We may encounter defeats but we must never be defeated.” – Maya Angelou
After my last post I had people asking what macros are and why they matter. Here's the deal. Macro is short for macronutrient. There are 3 main macronutrients; proteins, carbs, fats. It's important to make sure you are getting enough of all three of those in order to fuel your body properly. Let's start with protein. In short, protein is made up of amino acids which your body needs in order to maintain and build muscle. Carbs are your body's most accessible source of energy and can assist you on intense workout days. Fats scare a lot of people because it is the most calorie dense nutrient there is. Don't let fats scare you though. They play a vital role in brain development, help with hormones, mood and your memory. Basically, if you aren't seeing the results you are looking for with just calorie counting, learn more about macro counting and give it a shot. It can be a more accurate way to see results, especially for fat loss, while also making sure you don't lose your muscle while dropping weight. Plus, it's kinda like a game and it's fun! 💪🏼💪🏼👊🏼🙌🏼 #macrolife#macros#macromood
You're going to come across people in your life who will say all the right words at all the right times. But in the end, it's always their actions you should judge them by. It's actions, not words, that matter❤️! Credit: @chrisanorton16
107 40681:17 PM Feb 10, 2018
✈️i’m off to DC this morning ✈️ couldn’t get on my flight without a warm bowl of chocolatey #proats duh and topped it with a mini snickers bc still going thru my vday candy stash 😅 Can’t wait to spend the long weekend with my friend and relaxing and eating good food hopefully 🙌🏻 Wishing all you guys a wonderful weekend as well ❤️
19 5595 days ago
@susanniebergallfitness comin at you with the *real* secret to burning fat! Save this post & tag a friend who NEEDS to see this!
💥THE SECRET TO BURNING FAT💥
🐶You know, there is a lot of chatter out there from companies who want you to believe that there are short cuts to losing fat. And who doesn’t want a short cut, right?
🦁The problem with that is there are no short cuts. None. Zero. All of the detoxes, the teas, the wraps, the “fat burners” won’t do a thing for you. They are just a waste of your money. And overly restricting calories isn’t sustainable for the long haul.
🐥So,instead of looking for the shortcut, look at what habits you can instill that will last you a life time. It is a long game after all:
🍇 Create a calorie deficit. Contrary to what you think, you don’t need to be in a big deficit to lose fat. Track what you are eating and drinking and be consistent
🐚Consuming protein at every meal can be a game changer. 20-40 grams is a great place to start. Having protein at every meal alongside veggies and fruit is a winning combo
🦆Strength train and add in some cardio you love. Hours and hours on the elliptical may burn some calories, but it also may burn your muscle as well. Shift your focus to strength training and add in some cardio that you love and you will burn calories AND build muscle
🦄Oh, and don’t forget to smile. Life is too short to not smile😀
40 23516 days ago
When you know the knower within, you don't need to know further. When you know the meditator within, you don't need to meditate further. When you truly know the worshiper in you, you are to be worshiped🙏🏽
12 13046 days ago
To be so strong that nothing
can disturb your peace of mind.
To talk health, happiness, and prosperity
to every person you meet🙏🏽