1) Replace Refined Sugar with Honey and Look 10 Years Younger

Make sure you read Wean yourself off the fake stuff on this post and try to find raw local honey. Read more at https://bit.ly/2Tc3aAY.

2) 3 Common Decluttering Mistakes (And How To Get Over Each)

Yes, clutter can make us sick and keep us from reaching other goals. Cary Fortin writes in this post, So why do we do it? Why do we hold onto stuff that makes us feel so bad? You can read more at  https://bit.ly/2RCfT3x.

3) How to Avoid Cancer Causing Plastics

In this post, Ty Bollinger says, "each of these plastic types comes with its own set of risks, but some are far safer than others" he breaks it down to tell you which ones are the worst and how to avoid them. To be Healthy and Fit also requires you to have fewer toxins in your body. Read more about this topic here https://bit.ly/2W8Q0ab.

4) Will Our Time on Earth Be Preserved in Chicken Bones?

I thought this was a different title but it is an important one. It is unbelievable how much chicken we eat. I challenge you to read this and make better choices when you eat chicken. https://bit.ly/2Cz8S8Z 

5) Dandelion Tea Helps Improve Your Liver Function, Digestion and More

Dandelions are very tasty if you've not had them before. I put them in my green smoothie and yes you can get them free in your yard. That is as long as you don't put chemicals in your yard. I hope you do not because you will get them on your shoes and being hem in your house. This post list "9 Remarkable Health Benefits of Dandelion Tea". Trying to quit coffee try dandelion tea. To become more Healthy and Fit Read more on Dr. Mecolas website here https://bit.ly/2WdRhN8.

6) What Are The Healthiest Non-Dairy Milks To Drink?

Are you drinking coconut mike or almond mike thinking you are picking the healthiest option? Read this post from Food Babe to find out https://bit.ly/2T1wR7S.

7) Everything You Need to Know About Intermittent Fasting

All the research is showing that intermittent fasting is the way to go.  I haven't gone Keto and Don't think that I will but I am now doing intermittent fasting and it's not at all hard for me. Have you tried it? If so how is it working for you? https://bit.ly/2W6lAVS

8) Liver Rescue Smoothie

I read the book Medical Medium about a year ago. Recently I started hearing about it and the Live Detox. If you haven't read it you should and try the celery juice that Anthony William recommends. I would love to hear your thoughts if you have read any of his books. You can read more on his website as well as lots of recipes.

http://www.medicalmedium.com/blog/liver-rescue-smoothie

What you think

I also wanted to share these amazing quotes from, Martin Luther King. I received this email from Jon Gordon one of my favorite authors. Read his book "The Energy Bus", love this book.

14 Martin Luther King Jr. Quotes

In the spirit of MLK Day, here are 14 of my favorite Martin Luther King Jr. quotes. On this special day let's remember they were spoken by a man who changed the world with his words and actions. As we read them let's think about ways we can live them.

LOVE

"I have decided to stick with love. Hate is too great a burden to bear.'

"Love is the only force capable of transforming an enemy into a friend."

"I believe that unarmed truth and unconditional love will have the final word in reality. That is why right, temporarily defeated, is stronger than evil triumphant."

"Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that."

"Hatred paralyzes life; love releases it. Hatred confuses life; love harmonizes it. Hatred darkens life; love illuminates it."

"Faith is taking the first step even when you don't see the whole staircase."

"If you can’t fly then run, if you can't run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward."

HOPE

"We must accept finite disappointment, but never lose infinite hope."

SERVICE

"Life's most persistent and urgent question is, 'What are you doing for others?'"

"Everybody can be great because everybody can serve."

UNITY and EQUALITY

"Our scientific power has outrun our spiritual power. We have guided missiles and misguided men."

"We must learn to live together as brothers or perish together as fools."

"Injustice anywhere is a threat to justice everywhere."

EXCELLENCE

"If a man is called to be a street sweeper, he should sweep streets even as Michelangelo painted, or Beethoven composed music or Shakespeare wrote poetry. He should sweep streets so well that all the hosts of heaven and earth will pause to say, here lived a great street sweeper who did his job well."

-Jon

*Martin Luther King, Jr. photo by Marion S. Trikosko, 1964. Source: Library of Congress.

Photo believed to be public domain.

http://www.jongordon.com/positivetip/mlk.html

My favorite quote from above is the one under EXCELLENCE. What is your favorite? What can you add to this post to be more healthy and fit this year?

Be Well,

The post 8 Things That Will Help You Be More Healthy and Fit This Year appeared first on Elite Physiques.

Pumpkin Spice Latte

I haven't tried this Pumpkin Spice Latte yet but I hear the raves. I drink black coffee so this would be a nice change for me.

 Pumpkin Pie Smoothie

This Pumpkin Pie Smoothie is the best! Instead of the pumpkin pie protein, I use vanilla and add pumpkin pie spice. It has a  good combination of protein, carbs, and fat.

5-ingredient Paleo Caramel Apples

These Carmel Apples have just the right amount of sugar in them. You can also add nuts for a little added fat.

Apple Crisp with Cranberries

This is another great fall dish Apple Crisp with Cranberries. I use gluten free flour for this one.

APPLE SAGE AND TURKEY MEATLOAF

This Apple Sage and Turkey Meatloaf is a recipe from Whole Foods. I use grass-fed beef instead of turkey. It makes it a little more moist.

SWISS CHARD WITH BACON AND APPLE

Another recipe from Whole Foods. I make this SWISS CHARD WITH BACON AND APPLE recipe often in the fall, I sometimes use squash and kale to mix it up. Make sure you buy no nitrate bacon.

9 Pumpkin and Apple Healthy Recipes

Here are 9 pumpkin recipes from my blog. I have made many of these recipes. The hummus and Chili are the best!

The Best Gluten Free Pumpkin Bread

This Gluten Free Pumpkin Bread is one of my most "liked" recipes. You will never know it is gluten-free. You can also make this bread using apples and cinnamon instead of pumpkin.

I hope you make some of these, Pumpkin and Apple Healthy Recipes and share them with family and friends. Do you have a favorite fall recipe?

Thanks for reading!

The post Pumpkin and Apple Healthy Recipes appeared first on Elite Physiques.

Check out one of my favorite recipes to eat in the summer, cucumber sandwich, I copied the recipe from Rasin Rack, it's amazing and easy to make. If you are going out hiking or on a road trip you might want to check out these healthy snack ideas https://elitephysiquesinc.com/2017/06/healthy-snacks-for-your-next-hike-open-house-or-event/.

1) Guilty Paleo Orange Chicken

From Paleo Grubs

2) Light Berry No-Bake Mason Jar Dessert

From Snack Girl

3) Skin-Firming Chocolate Collagen Fudge Squares

From Paleo Hacks

4) Slow Cooker Cilantro Lime Chicken Tacos

From Yummly

5) Grilled Balsamic-Garlic Mushroom Skewers

From Paleo Hacks

6) Grilled Honey-Lime Chicken with Pineapple Salsa

From Delish

7) Heirloom Tomato Salad with Tomato Vinaigrette

From Eating Well

8) Asian Chicken Skewers with Honey Garlic Sauce

From Yumml

9) ZUCCHINI PIZZA BITES RECIPE (LOW CARB, GLUTEN-FREE)

From Wholesome Yum

10) LOADED CAULIFLOWER (LOW CARB, KETO)

From LOW CARB MAVEN

Summer is a good time to eat light and eat less. It's hot out and usually, we are outside more and more active. Take advantage of it because the fall comfort foods and cooler weather are around the corner.

Well, get cooking these delicious healthy recipes.  I would love to know what you made and what you thought of the recipe.

The post 10 Delicious Healthy Recipes for Summer appeared first on Elite Physiques.

Here are some things I like to think about when I make my bowls

Is there at least one superfood in it?

Does it have complex carbs, protein, and a healthy fat?

How much simple sugar? No more than 7 grams if there is leave some out.

Is there at least one healthy green in the bowl?

Are there lots of vegetables?

I have not tried all of these bowls but when I do I will post them on Facebook and let you know what I thought.

Spinach sunshine in a bowl

 Get the recipe from Doctor Oz   

When I make this I will use 1/4 cup fresh orange juice and the rest water. To much sugar for me in one cup. How can you go wrong with a healthy bowl called sunshine in a bowl?

Sweet Potato Chickpea Buddha Bowl

Get the recipe from Minimalist Baker

I will use coconut oil instead of grapeseed oil.I love sweet potatoes and greens. Look at all the vitamin A in a sweet potato, Vitamin A 377% Vitamin C 5% Calcium 4% Iron 4% Vitamin D 0% Vitamin B-615% Vitamin B-120% Magnesium 8%.

Teriyaki Chicken Rice Bowl

Get the recipe from Foodie Crush

This recipe calls for lots of spices. Use organic if you can. It is delicious!

Barbacoa Beef Bowls

Get the recipe from The Wonderlust Kitchen

Yummy! Instead of the corn, I add some super greens.

Breakfast bowl tomato Avocado egg

Get the recipe from Cooking Light

I use gluten-free breadcrumbs in this one. It is one of my favorites.

Asian Noodle Salad

Get the recipe from Allspice

This just looks amazing! Can't wait!

California Chicken, veggie avocado and rice bowl

Recipe from The half baked harvest

Superfood Quinoa breakfast bowl

Get recipe from A house in the hills

I will be giving this one a try this week. I will use unsweetened coconut and either dates or raisins but not both to cut back on sugar.

Asian salmon and spinach rice bowl

Get the recipe from For the love of basil

I make this dish every so often and I love it. Instead of soy sauce, I use liquid aminos.Make sure you buy wild salmon.

Spicy peanut portobello kale rice bowl

Get the recipe from The lunch box bunch

This is great for lunch or dinner I leave out the peanuts and put in my healthy crunchy almonds.

Tweet This ]Remember to reach your goal you need a plan and to be prepared!

I would love to hear about your favorite Healthy bowls. make one or two of these this weekend.  Post photos on our facebook page and please leave a commit below.

The post 10 Healthy Bowls For Anytime Of The Day appeared first on Elite Physiques.

I doubled this recipe and threw in 3 very ripe bananas I had in the Refridgerator.

Crunchy top

Gluten Free Pumpkin Bread

Ingredients

3 eggs

3/4 cup of raw sugar

1 cup canned pumpkin

1 teaspoon vanilla

1/3 cup coconut oil

11/2 cups of gluten-free flour I use Pamela's pancake and baking mix

1teaspoon baking soda

1/2 teaspoon baking powder

1/2 teaspoon ground ginger

1/2 teaspoon cinnamon

1/4 teaspoon sea salt

1/2 teaspoon pumpkin pie spice

Chopped nuts of your choice

Instructions

1. Preheat oven to 350 degrees. Line a 9x5 loaf pan with cooking spray.
2. In a bowl beat together the eggs, sugar, and vanilla until combined.
3. Add in the pumpkin and oil until combined.
4. Put all the dry ingredients in a large bowl and stir.
5. Pour the wet ingredients into the dry and mix together, add the nuts.
6. Pour into the sprayed loaf pan and bake for 50 to 60 minutes or until a toothpick comes out clean. I like mine a little crunchy on top, so I bake it a little longer.
7. Remove from the oven and cool for at least 10 minutes.

If you make this Gluten Free Pumpkin Bread let me know what you think. Let me know if you did anything different. You can also check out my healthy breakfast muffins recipe. They are amazing!

Eat, share, and enjoy!

The post The Best Gluten Free Pumpkin Bread appeared first on Elite Physiques.

Here is a recipe for Blueberry bites or see mine below that I made for the open house. Both are great! http://www.bewholebeyou.com/2017/03/09/blueberry-muffin-oat-bites/

Blueberry oatmeal balls

I double this recipe and freeze half.

1 cup dry oats

1/4 cup nut butter of your choice

1/2 cup dried blueberries

1/8 cup Chia seeds

1/4 teaspoon cinnamon

1/4 cup honey

1/2 teaspoon vanilla

Mix all ingredients together and mix well. The mixture should be a little sticky. Put in the refrigerate for 30 min to 1 hour. Scoop about 1 tablespoon in your hand and roll into balls. Store in the refrigerator for about a week or freeze them for much longer.

Carrot Cake Bites

http://www.thetwobiteclub.com/2015/06/carrot-cake-oatmeal-bites.html#_a5y_p=4117767

I used half of the nut butter and used coconut oil for the other half. You could also use flax seed or chia seeds for healthy fats.These carrot cake bites make a great snack on the go. You can find the recipe on the link above.

 lemon turmeric Energy balls

http://www.natalieshealth.com/2017/02/lemon-turmeric-energy-balls/

What a healthy combination, lemon, and turmeric. You can add both of these ingredients to almost any recipe. This recipe is sweetened by using Medjool dates however you could also use honey or maple syrup. Make sure you wash the lemon well before making lemon zest.

Dark Chocolate Coconut Brownie Bites

http://www.healthy-liv.com/dark-chocolate-coconut-brownie-energy-bites/

These Dark Chocolate Coconut Brownie Bites are for you chocolate lovers out there! Remember these recipes are made with healthier ingredients but they still have calories so don't eat too many.

http://thebigmansworld.com/2017/04/03/healthy-no-bake-chocolate-peanut-butter-crunch-bars-vegan-gluten-free/

I also made these crunch bars for our open house. I love hem because of the crunch and how can you go wrong with rice Krispies! I used organic rice Krispies, they are naturally gluten free. They were very easy to make!

Post your photos to our Facebook page, I would love to know what recipes you make and what you thought of them. You can also find my recipe for healthy no-bake cookies at https://elitephysiquesinc.com/2016/07/no-bake-gluten-free-cookies/.

Enjoy!

The post Healthy Snacks for Your Next Hike, Open House, or Event appeared first on Elite Physiques.

I eat something different every other day to avoid food intolerances and boredom.

Week 1- 4 Food Prep (you can make most ahead)

Breakfast choices:

• 1 hard boiled egg ½ cup Greek yogurt with berries
• Overnight Oatmeal with chi seeds, protein powder, and berries or protein and add an egg or piece of meat
• Protein shake with chi seeds, super greens http://amzn.to/2j3yvHk and coconut oil
• Eggs in muffin pan with veggies

To make it easy, check out these easy meal prep containers. I like them because they help with portion size. I put veggies in the bigger one and protein and fat/carbs in the smaller ones. Also, they are BPA free and can go to from the freezer to the stove top or microwave.

Lunch:

• Salad in a jar
• Soup; make it on your day off
• Lettuce wrap with veggies and protein (chicken or fish that you prepared on your day off)
• Veggies and hummus

Dinner:

• Any protein with 1 cup of veggies and small sweet potato or wild rice
• Stir fry lots of veggies and any protein
• Protein bowls http://www.doctoroz.com/recipe-collection/total-10-protein-bowls
• Protein muffins in muffin pan http://greatist.com/eat/portable-muffin-tin-recipes These look amazing!
• 

  Photo vs https://cleanfoodcrush.com/massive-food-prep-list/

   

Here are some other links to help you on your journey to health;

My 7-day eating plan  

5 Healthy Recipes To Help You Get Back On Track  

So, put on some music or listen to your favorite podcast and get to work. Make it a habit to food prep and to eat healthy!

The post Easy Meal Prep Plan appeared first on Elite Physiques.

Here are some healthy recipes that will warm you up and fill you up. Let me know what you think of them.

MAPLE BALSAMIC CHARRED CAULIFLOWER AND BRUSSELS SPROUTS SALAD WITH HEMPSEED

I love veggies especially if there's a little maple syrup on them. This recipe taste great and it's easy to store the leftovers.For recipe go to Kitchen Nutiva

THE ULTIMATE DETOX SALAD

The more veggies and superfoods you put in a salad the better in my opinion. Recipe can be found here Roasted root

CHICKEN SHIITAKE AND WILD RICE SOUP

I use the best quality BONE BROTH in all my recipes. I buy it and have it shipped to my house. You can find it at The Bone Brotherly. I also replace any flour with almond or coconut flour.

Recipe can be found at Skinnytaste

Kale White Bean cabbage and Sausage Soup Recipe

I love kale in my soup and love loading it up with nutrition loaded cabbage. Recipe can be found at Elite Physiques

Baked Blackberry Oatmeal

This is a good recipe to make more of and freeze it. It's almost like desert, so don't eat too much. You can find the recipe here Katie at the kitchen door.

What are your favorite healthy recipes? Are you back on track from the holidays?

Thanks for sharing with your family and friends! My Facebook is now Elite Physiques.

The post 5 Healthy Recipes To Help You Get Back On Track appeared first on Elite Physiques.

I just got a new slow cooker and wow, I could not believe all the options you can choose from. The one I got Ninja 3-in-1 Cooking System
Triple Fusion Heat Technology Simmers, Sautés, and Sears it has Steam Infused Roasting and a 6 Quart Non-Stick Pot (with no lead in it).

Here is a list of recipes I have saved to make. Let me know if you make them and what you thought.

This amazing SLOW COOKER HAWAIIAN PORK CHOPS recipe is the pork recipe that I made. I did use liquid amino's instead of soy sauce and brown rice instead of white. You can find the recipe here, Creme de la Crumb.

Homemade chicken noodle soup is one of my favorites. I will be making this one in the next couple of weeks. I will replace the noodles with gluten free noodles. You can find this healthy slow cooker recipe here,  Bustle.com.

Slow roasted chicken with vegetables from http://www.tasteofhome.com. I love all the veggies in this one!

I love most chili recipes but this sounded like it might be leaner than beef chili.  This Slow Cooker Bison Chili Recipe is from DrAxe.com. His web site is great, by the way.

Believe it or not this BEEF WITH ROOT VEGETABLES recipe came from Bodybuilding.com.

I don't think there is any recipe that I don't change something about it. So, keep that in mind when you are creating your food. Add super foods or take out what you don't like, mix it up. I hope you like these healthy slow cooker recipes, let me know what you think.

The post Amazing Healthy Slow Cooker Recipes appeared first on Elite Physiques.

I have taken all gluten, grains, beans (except green), dairy, and sugar out of my diet. I am taking out foods that cause inflammation. It has not really been that hard. This is my 6th day of eating this way. You might ask why I think I'm detoxing. First of all, I took a shower and about an hour later I smelled this terrible odor. Holly smokes batman it was BO (body odor). You might be thinking big deal, but I never smell, I don't even wear deodorant when I hike in 90% weather. I had to go up and change my shirt and put some deodorant on. The other thing is I have had a headache all day, I don't get headaches. Yes, these are both signs of detoxing but guess what? In a few more days I should be feeling pretty good. I will have to keep these foods out of my diet for a few months and then slowly add them back in one at a time.

What I Ate This Week and Why Am I Detoxing

This is a sample of what my breakfast might look like.

This is a salad I made for lunch. Normally I would add protein.The dressing is a little oil and vinegar.

I love this soup. It is loaded with vegetables and so good. You can add any protein you want. Oh course, all the meat I am using is free range, organic, and/or nitrite free. You can find the base recipe for this soup at Elite Physiques blog

My dinner tonight, grass fed beef from Flying J farms with onion and garlic.

I drink one jar of green smoothie every day for more nutrition. You can find my favorite smoothie recipe at https://elitephysiquesinc.com/2016/06/healthy-popsicles-made-favorite-smoothie-recipes/

Oh ya, and I have lost 5 pounds. Sweet! It is not so much about the losing the weight as it is feeling good and having energy all day. I have so many clients that come to me for the same reason and so many more. I truly believe that most disease and illness are because of nutrition. So, why Am I Detoxing? Someday I will tell you my whole story about being so sick I could barely work and my body broke down but for now read "The Autoimmune Solution" by, Amy Myers. It is not just for someone that has an autoimmune disease but for anyone with inflammation if you have pain you have inflammation.

The post What I Ate This Week and Why Am I Detoxing appeared first on Elite Physiques.