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Fall has come and gone and we are still fan girling over butternut squash soup and pumpkin spice lattes. #SorryNotSorry #BasicBs.

But seriously… In the dead of winter there is nothing more satisfying than cozying up on the couch with a hot and hearty meal.

This soup is loaded with Vitamin C, E, (lots of the) B’s, and Potassium.  It’s also super versatile– toss in whatever veggies you have on hand.

We happened to have these ones laying around the kitchen and the turn out was Bomb.com.

Sometimes, keeping a recipe simple can really allow the ingredients to shine a bit stronger! We trimmed the main ingredient list down to Butternut Squash, Fennel and Apple. Though we aren’t the biggest fans of fennels licorice flavor, it actually tastes incredible in this soup and really pulls the dish together! 

Harvest Mix Soup- Fennel, Apple and Butternut Squash (Paleo, Gluten Free, Vegetarian, Vegan)

Harvest Mix Soup- Fennel, Apple and Butternut Squash (Paleo, Gluten Free, Vegetarian, Vegan)

Ingredients

  • 2 tablespoons of extra virgin olive oil, divided
  • 3 cups of cubed butternut squash
  • 1 large fennel bulb
  • 1/2 medium onion, slices
  • 1 large Granny Smith apple, cored and cubed
  • 3 cups of stock
  • 1 tsp of thyme (dried or fresh)
  • Salt and pepper to taste
  • 1/4 teaspoon cayenne pepper (optional)
  • 0% non fat greek yogurt (optional)

Instructions

  1. Preheat oven to 425 degrees
  2. Spread butternut squash, fennel and onion on a large baking sheet. Drizzle with one tablespoon of oil and dash of salt to season and roast for 15-20 minutes or until vegetables are slightly tender and brown
  3. In a large pot, heat the remaining one tablespoon of oil and spoon in the squash, fennel and onion mixture
  4. Adding in the apple and thyme, and cover with 3 cups stock
  5. Let simmer for about 20 minutes
  6. Optional: For a dash of heat add 1/4 tsp of cayenne pepper
  7. Using an immersion blender, Vitamix, or food processor blend soup until smooth
  8. Portion into bowels for a warm and nourishing meal prep and top with a spoon full of greek yogurt (optional)
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asian chicken patties resized

Asian Chicken Patties

I get in these moods where I crave Asian food like no other. I could easily pick up an order of pad thai and general tsaos, but the healthy Breeanna knows she can make a dish to quench these cravings without all the excess MSG, gluten, etc.

Side Note: MSG is put in foods to make it more palatable (AKA tasty) so you end up eating more than your body wants.

Ok, so chicken patties are far from general tsaos, but between the sweetness of the coconut aminos and spiciness of the ginger the ooey gooeyness of the general tsaos becomes (somewhat) undesirable.

I plopped my chicken patties over a bed of mesclun greens and sprouts and added in some water chestnuts, purple radishes, baby corns and hemp seeds!

 

Ingredients:

  • ground chicken
  • 1 Tbsp. coconut aminos
  • 1 tsp. Root and Bones Cordyceps (great adaptogen for stress relief)
  • ½ tsp. ground ginger
  • ½ tsp. garlic powder
  • ~8 water chestnuts chopped
  • ¼ cup chopped scallions
  • 2-4 Tbsp. chopped cilantro
  • Himalayan salt to taste

Directions:

  1. combine all ingredients together
  2. form 6 patties and place on a skillet over medium heat
  3. cook on one side for ~5 minutes and then flip and cook for an additional ~3 minutes
  4. serve on a bun or over a bed of greens!

harvest chicken salad cropped

Harvest Chicken Salad

I’m going to remake this chicken salad in the near future to take a prettier food pic. I just couldn’t wait any longer to share my recipe with you guys!

Easter seems like forever ago, but my sis and I held an amazing healthy brunch featuring this harvest chicken salad over a bed of greens. We had a pretty extensive menu with light, paleoish options that the whole family loved. I plan on posting the full brunch menu and recipes later this week so stay tuned!

 

Ingredients:

  • 1lb boneless skinless chicken thighs
  • 1 lb. boneless skinless chicken breasts
  • About ½ cup mayo (we did half regular, half light)
  • 3 celery stalks cut in 1/4 inch dice
  • ¼ cup chopped chives
  • ½ cup dried cranberries
  • 1 cup chopped walnuts

Directions:

  1. Poach chicken according to THESE instructions (I just used water and a variety of spices)
  2. Place chicken in food processor and process until shredded but still chunky
  3. Dump the shredded chicken into a bowl and mix in mayo, chopped celery, chives, cranberries, and walnuts
  4. Serve in a sandwich or over a bed of greens

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Lara Croft-Inspired Bodyweight HIIT Exercises

It is absolutely essential to have fitness goals. For some, it can be anything from losing weight to gaining strength; others aim to raise the bar in terms of their conditioning level and overall stature. In order to achieve this, you have to put in the work and pushing yourself to the limit every time. Workout Magazine lists nine motivational tips that will help improve your approach toward this difficult yet rewarding venture including pressing topics such as making time to workout as well as changing up your routine to combat boredom.

Sometimes, however, inspiration can come in the form of real life role models or fictional characters who acts as the perfect fitness icons to aspire to be like. It can be someone like former NSYNC member Justin Timberlake or even an iconic video game character such as Lara Croft.

Lara Croft is a timeless fictional character that plays the lead part in one of the best-selling, most highly acclaimed video game franchises of all time, Tomb Raider. She has come a long way from being a pixelated femme fatale of the late ‘90s, to becoming a more refined representation of girl power.

Croft has an image of a beautiful, intelligent, and athletic archeologist-turned-adventurer. She has been transformed into this global icon that actresses such as Angelina Jolie have portrayed and Alicia Vikander will soon play in the new Tomb Raider movie which will be released later this year. Impressively, this same franchise has made its way into the online world with its own officially licensed Tomb Raider slots game, showing that it is still very much relevant in pop culture especially with the upcoming movie release also on its way.

In essence, Lara Croft is a relatable character many people recognize and follow. Above all else, she is a positive role model for change, which is why many look up to the character as a true fitness icon – regardless of whether she is digital or not. That being said, here is a simple bodyweight workout plan for various levels inspired by Lara Croft.

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For Beginners:

10 reps of band-assisted chin-ups for three sets
10 reps of kneeling push-ups for three sets
10 reps of air squats for three sets
25 reps of ab crunches for three sets

For Intermediate:

15 reps of band-assisted chin-ups for three sets
15 reps of kneeling push-ups for three sets
15 reps of air squats for three sets
30 reps of scissor crunches for three sets

For Advanced:

10 reps of pull-ups for three sets
10 reps of push-ups for three sets
10 reps of tuck jumps for three sets
30-second plank for three sets

For Lara Crofts:

15 reps of towel pull-ups for four to five sets
15 reps of clap push-ups for four to five sets
15 reps of tuck jumps for four to five sets
30-second hollow holds for four to five sets

Conditioning

For Beginners:

40 to 45 minutes of outdoor brisk walking. It is important to keep your heart rate up at all times.

For Intermediate:

40 to 45 minutes of light jogging. You can divide this say one-minute steady-paced jog, followed by a four-minute brisk walk; it is up to you.

For Advanced:

Developing speed is critical, as there is no definite time frame for this. The key is to run as fast as you can for 15 seconds and then gear down to a steadier pace for 45 seconds, repeat as many sets as possible.

For Lara Crofts:

This is practically the same as the previous level, only this time you should incorporate 10 burpees after every set. If it proves to be too difficult, you can always do either 15 jump squats, or 15 tuck jumps, or even 10 push-ups.

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Sexy Back and Sculpted Booty HIIT

 

I named this workout and then realized the accidental Justin Timberlake reference. I contemplated changing it but this workout WILL bring sexy back! So it remains.

Warmup, Dynamic Stretching, Foam Roll

1 mile run or 1 mile on elliptical moderate resistance

Circuit #1

30 seconds on, 10 seconds off

  • Bodyweight squats
  • Jump rope or Kettlebell swings
  • Sumo squats
  • Burpees
  • DB bent over rows
  • Up and down planks

Repeat for a total of 4 rounds

  • 10-12 Pullups

Repeat 3 sets total

Circuit #2

30 seconds on, 10 seconds off

  • L leg bench step ups
  • Cable Face Pulls
  • R leg bench step ups
  • Situp + Russian Twist
  • L leg kickups
  • R leg kickups

Repeat for a total of 3-4 rounds

 

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Shoulder Sculpter and Booty HIIT

It’s all about illusion. If you’re goal is a smaller waist, there are ways to cheat the system no matter what body type.  Sculpting your shoulders and building your booty will create that illusion of a smaller waist.

Warmup, Dynamic Stretching, Foam Roll

1 mile run

Circuit 1

  • 15 jump squats
  • 12-15 standing shoulder press (light-medium weight)
  • 15 Goblet Squats
  • 20 Bicycle Crunches

Repeat 4x Total

Circuit 2

  • 8-10 shoulder presses seated (heavy)
  • 15-20 hip extensions with weight, pausing at the top and squeezing your glutes
  • 30 mountain climbers
  • 30 plank hip dips

Repeat 4x total

Stretch and Cooldown

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Quick and Creamy Cauliflower Mash (Paleo, Vegan, Gluten Free, Whole 30)

I cant even begin to tell you how burnt out I am from my dietetic internship and masters program. The 8 hour days PLUS an additional 3-4 hours of homework, exams, etc. is really sucking the life out of me.

And even though I have the weekends to get ahead of my work, I end up doing the bare minimum so that I can do more important things like go to salt caves, farmers markets, coffee shops and 50% off sales at 5:00AM.

But seriously..

My sister, Candyce and I woke up at 5:00AM on Sunday to go a big half off sale at a boutique called Ooh La La.

Mind you, my internship is completely unpaid. But someone at the Gap thought it was a good idea to approve me for a Visa….

Anyways, I originally wanted to do a more elaborate recipe, but for lack of time I decided to go with a basic cauliflower mash. Sometimes it’s difficult to find such a simple and quick recipe so I think this worked out for the best. I whipped this side up in minutes and my family found it creamy and delicious. Feel free to add in chives, rosemary, thyme, cheese, or whatever other mixings you desire.

 

Ingredients:

  • 1 head of cauliflower (you may also use the frozen cauliflower)
  • 1 cup less sodium chicken broth (or bone broth or vegetable broth)
  • salt and pepper to taste
  • Jackson Honest Chips as topping (I get mine at Whole Foods or Wild by Nature)

 

Directions:

  1. Cut head of cauliflower into florets and steam until tender
  2. Place ½ of the steamed florets into a food processor or blender ( I used the Vitamix)
  3. Add ½ cup of your chicken broth and blend until smooth
  4. Remove the blended mash and place in a bowl
  5. Toss the other ½ of florets into your blender, add the remaining ½ cup of broth and blend until smooth
  6. Remove mash and add into the bowl with the first batch
  7. Add salt and pepper to taste
  8. Crush up your yummy Jackson Honest chips and sprinkle on top!

Avo Citrus dressing blog pic

Avocado Citrus Dressing

I’m finally coming to terms with the fact that the groundhog was right and 6 more weeks of winter is among us. If you live on Long Island you were most likely off on todays “snow day”. By me it was legit rain. RAIN! I got all psyched for nothing. Despite the non-treacherous driving conditions I still had that snow day mentality, so I bummed around the house in my pajamas for hours before realizing I had no excuse to not get my ass BUTT to the gym. 

Side Note: I gave up red meat and cursing for lent (two very big sacrifices for me). One is going much better than the other..

When I came home from my workout I had this delicious salad and my quick and easy Avocado Citrus Dressing. I meant to add cilantro to the recipe but totes forgot to pick some up at the store. Overall it tastes creamy and refreshing and is very similar to tzatziki sauce.




My next blog post will be about listening to your body and how cutting back on exercise can actually help you lose weight. 

Dressing Ingredients:

  • 2 garlic cloves
  • 1/2 cucumber
  • 1 large avocado, peeled and pitted
  • Fresh juice of 1 lemon
  • 1 tsp. apple cider vinegar with the mother
  • 1 tablespoon olive oil
  • 2 tsp. honey (optional)
  • water

Directions:

  1. Purée all ingredients adding 1 tbsp of water at a time to thin to your preferred consistency

Salad Ingredients:

  • spinach or other leafy green
  • roasted organic chicken
  • Root and Bones Cordyceps (this is an adaptogenic herb I use to manage stress and give me energy)
  • vegetables of your choice (I did steamed carrots and broccoli,cauliflower rice, and organic bell pepper)
  • 1 Tbsp. chopped scallion

Directions:

  1. Sprinkle the root and bone cordyceps on your chicken and toss
  2. Throw all ingredients in a bowl and top with your avo citrus dressing!

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Buzzing Blueberry Smoothie (GF, Paleo, Dairy Free)

This smoothie may be low in sugar, but it’s high in nutrients and gets me buzzing with energy!

Ingredients:

  • 1 cup organic coconut milk (or any milk you like)
  • ½ cup frozen cauliflower florets
  • Handful of organic blueberries (berries are highly sprayed with pesticides so opt for organic if possible!)
  • 1 Tbsp. sunflower seed butter (or any nut butter you like)
  • 1 packet stevia

Directions:

  1. Blend coconut milk and frozen cauliflower
  2. Add in blueberries, sunflower seed butter and stevia and blend once more