There is NO such thing as too many veggies in your chili!!!

chili3chili4I have my clients keep their meals very low glycemic at dinner so I wanted to post a chili recipe that skipped the beans.  It turned out SO good and we didn’t miss them at all.  I added extra veggies and the flavor is perfect!

Ingredients:
1 lb organic turkey burger
1 onion
Garlic
1 medium zucchini
4-5 carrots
6-7 celery stalks
3 fresh organic corn on cobs or organic frozen corn
Organic frozen spinach (best price is at Trader Joe’s)
Organic tomato paste (Kirkland brand from Costco)
Organic chili powder (brand – Simply Organic)
Sea Salt / Pepper
Water

Sauté the chopped onion, garlic, carrots, celery, zucchini, corn (cut off cob) & frozen spinach.  Add salt, pepper & chili powder.  Once soft add to big pan and add water until it looks soup like.  Add more salt, pepper & chili powder.  Brown the thawed turkey burger and then add it to your pan.  Put in the tomato paste & stir well.  Simmer for an hour or so and taste to determine if you need more salt, pepper or chili powder.  If you want more spice add a jalapeno or cayenne pepper.

This dish is AWESOME for leftovers.  I often eat it cold over a green salad at lunch.  I challenge you to try this!  It makes my lunches VERY easy and CLEAN!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Homemade RX Bars!!!

RX1RX3Ingredients:
1 cup whole raw almonds (about 5 ounces)
1 cup whole raw cashews (about 5 ounces)
1 1/4 cup egg white protein powder (3 oz) – I found this at Trader Joe’s for $10
1/2 cup raw organic cocoa powder (2 oz)
30 pitted dried dates
1/2 teaspoon course sea salt

1.  Line the 11×7-inch baking pan with parchment paper

2.  Process the nuts until finely chopped (I used my Vitamix but a food processor would work great too)

3.  Process / blend in the protein & cocoa powder

4.  If you are using a food processor add the dates to the existing dough and process.  If you are using a Vitamix put the dough into your Kitchenaid, add the dates to your Vitamix & blend.  Scrape the blended dates into your Kitchenaid and mix everything together

5.  Press the date mixture into the pan, using your hands to flatten.  Sprinkle the salt onto the top

6.  Refrigerate for 1 hour or freeze for 30 minutes.  Take out and cut into squares.  Separate the bars with parchment paper & store in an airtight container.  The bars will stay good in the fridge for 2 weeks or will freeze well for up to 3 months.

Thank you “TheKitchn” for this recipe!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Holiday Circuit Dates are HERE!!!

thanksgiving5

The holiday season is CRAZY so I challenge you to commit now and schedule your workouts before it all begins.  Making YOU time is more important than ever during this exciting season!!!

My group circuit class is a once a week guaranteed workout that will rev your metabolism, create muscle confusion (which helps achieve results), challenge your body and mind and increase your muscle endurance & strength.  I also offer nutritional counseling via email & text when you are enrolled in my class.

I am running both circuits at Kennedy Club Fitness in AG on Thursday mornings at 6am or 7:05am.  Let me know if you would like a spot!

Here is the schedule: (6am or 7:05am – 2 circuits)
Nov 1st
Nov 8th
Nov 15th
Nov 22nd – Happy Thanksgiving – no circuit
Nov 29th
Dec 6th
Dec 13th
Dec 20th – no circuit
Dec 27th – no circuit

My next round will resume Jan 3rd (just FYI for future schedules)

6 weeks for only $135.00 (Kennedy member) or $165.00 (non-member)  If you can’t make every workout you can buy a 5 or 10 session punch card (punch cards do NOT expire).

Punch card prices:
5 classes: $112.50 (member) 5 classes: $137.50(non-member)
10 classes: $225.00 (member) 10 classes: $275.00 (non-member)

The circuit begins with a dynamic warm-up followed by 1 minute heart pumping circuit intervals and rounded out with a few minutes of yoga.  It is designed to lean you down, increase your strength, make you a better athlete & shock your body each and every week.  All fitness levels are welcome!!

Confirm your spot: 
Kennedy front desk 805-481-2888
Amy Harper – 805-234-2780
OR 
amy@amyapproved.com

turkey

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Amy Approved Almond Milk!!

almondmilkA friend of mine introduced me to this fabulous almond milk and it’s a winner in my book!!  It contains only two WHOLE FOOD ingredients, 5g of protein and NO fillers!!!!  Most nut milks contain fillers we should not be consuming.  I found a box of the above almond milk on Amazon.  It isn’t cheap but worth the extra money!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Cilantro Lime Cauli Rice

cauliRiceHere is another cauliflower rice dish you will love!!!  Thanks to my client Rachel for sharing her recipe!!!
cauliRice1Ingredients:
Riced cauliflower – I probably used 1/3 of this bag (bought at Costco in frozen section)
Juice of 3 limes
Cilantro – I used Simple Organic dried cilantro
Salt / pepper – as much as you desire

Pour the riced frozen cauliflower into your sauce pan over medium heat.  Sauté for 5-7 minutes or until it’s warmed up.  Add salt to help soak the water out of the frozen vegetable.  Add in the lime juice, cilantro, salt & pepper.  Stir everything together, put a lid on the pan and let it “merry” for a bit.  ENJOY!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Cauliflower Shrimp Fried Rice

shrimpfriedriceAt night I highly recommend you skip the carbs because it will send your blood sugar into a tailspin and you simply will not burn it off.  Keep your meals to a minimal amount of protein (15g max for women and 20g for men), an ample amount of fat and as many green vegetables that you desire.  Tonight I whipped up cauliflower (I bought it already riced at Costco in the frozen section) fried “rice” and topped it with fresh garden tomatoes and avocado.  It makes great leftovers and was a very satisfying meal!!

Ingredients:
16 oz ish frozen or fresh riced cauliflower
10-12 shrimp (I buy them frozen at Costco, de-stem them and then cook into dish)
Minced garlic
1/2-1 onion
1 zucchini
Organic frozen spinach
1 organic egg
Coconut aminos
Organic garlic salt
Avocado oil
Salt / pepper
**feel free to add any vegetables – these are what I had in my fridge

If shrimp is frozen put them into a bowl of warm water for about 10 minutes then de-stem them.  Sauté the garlic, onion & chopped zucchini in avocado oil until soft then add salt & pepper.  Toss in the shrimp and put a lid on your wok until the shrimp turns pink.  Add the frozen cauliflower,  spinach, garlic salt, coconut aminos and salt / pepper.  Continue to stir until everything is well mixed.  Crack the egg on top and stir in until it is “fried” up.  Put a lid on your wok and let everything “steam” on medium heat.  Once the liquid is evaporated (some will still be at bottom of pan) taste and add spices as needed.  Top with avocado, tomato or whatever you enjoy!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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FALL CIRCUIT TIME!!! Sept – Oct

943675_363289760465131_1820216153_nCircuit will keep you STRONG, FIT, LEAN & CONFIDENT so you can rock what you love!!

It’s that time again…  My Sept through Oct circuit dates are posted below.  Let’s rock this round!!!

My group circuit class is a once a week guaranteed workout that will rev your metabolism, create muscle confusion (which helps achieve results), challenge your body and mind and increase your muscle endurance & strength.  I also offer nutritional counseling via email & text when you are enrolled in my class.

I am running both circuits at Kennedy Club Fitness in AG on Thursday mornings at 6am or 7:05am.  Let me know if you would like a spot!

Here is the schedule: (6am or 7:05am – 2 circuits)
Sept 6th
Sept 13th
Sept 20th
Sept 27th
Oct 4th – NO
Oct 11th
Oct 18th
Oct 25th

Punch card prices:
5 classes: $112.50 (member) 5 classes: $137.50(non-member)
10 classes: $225.00 (member) 10 classes: $275.00 (non-member)

OR pay in full – 7 weeks for only $157.50 (Kennedy member) or $192.50 (non-member)  If you can’t make every workout you can buy a 5 or 10 session punch card (punch cards do NOT expire).

The circuit begins with a dynamic warm-up followed by 1 minute heart pumping circuit intervals and rounded out with a few minutes of yoga.  It is designed to lean you down, increase your strength, make you a better athlete & shock your body each and every week.  All fitness levels are welcome!!

Confirm your spot: 
Kennedy front desk 805-481-2888
Amy Harper – 805-234-2780
OR 
amy@amyapproved.com

Photo26

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Cauliflower Mashed Potatoes

cauli1I know this recipe isn’t new to a lot of you but it was for me  I bought my frozen riced cauliflower in a big bag from Costco so 1 bag made 3 meals!!  These babies are even husband approved so I challenge you to try them!!cauliIngredients:
1lb riced cauliflower
Garlic
1/2 can organic unsweetened coconut milk (full fat)
Salt / pepper

Sauté the garlic with a bit of salt for 1-2 minutes. Add in the frozen or fresh riced cauliflower, add salt, pepper and brown for 7-10 minutes.  Stir in the coconut milk and mix until everything is warmed.  Taste to make sure you have enough salt & pepper in your dish.  Pour the warm mixture into your vitamix or blender and blend until smooth.  Serve warm.  It also heats up very well for leftovers!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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CIRCUIT – Let’s Sweat!!!

I am headed to Alaska for a few weeks so I wanted to write a new workout for all of you to do!  If you need a modification please let me know!!!
4993
Warm-up 5-10 min easy
Supermans x 15
Down Dog / light stretching

Push-up / Down Dog x 10
Sissy Squat / Lunge / Sissy Squat / Lunge x 10 each leg
Seated Russian Twists w/ weight x 20 (feet up or 1 heel on ground)
(repeat 3 times)

Run, Elip, Bike, Stepmill, Row x 3 min HARD

Butt Blaster Machine x 10 each leg (across from water fountain)
Plie Jump Squats x 20 (touch hands to ground)
Plate Front Raises in a plié x 15
(repeat 3 times)

Run, Elip, Bike, Stepmill, Row x 3 min HARD

Nautilus Rows x 15 (across from water fountain)
Tricep Burpee w/ jump tuck x 10
Plank Hip Drops x 20
(repeat 3 times)

Run, Elip, Bike, Stepmill, Row x 3 min HARD

Tricep Skull Crushers w/ Fixed Barbell (lying on bench) x 12-15
Reverse Crunches on decline bench x 15
Single Lunge Jumps w/ 1 foot on bench x 10 each leg
(repeat 3 times)

Run, Elip, Bike, Stepmill, Row x 3 min HARD

Down Dog / Stretch
DONE!!!

You may start with 2 sets of each round and 2 minutes of cardio but work towards 3 sets and 3 min of hard cardio.  Happy circuit!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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CIRCUIT TIME!!! July – Aug

summer

It’s that time again…  My July through August circuit dates are posted below.  Let’s rock this round!!!

My group circuit class is a once a week guaranteed workout that will rev your metabolism, create muscle confusion (which helps achieve results), challenge your body and mind and increase your muscle endurance & strength.  I also offer nutritional counseling via email & text when you are enrolled in my class.

I am running both circuits at Kennedy Club Fitness in AG on Thursday mornings at 6am or 7:05am.  Let me know if you would like a spot!

Here is the schedule: (6am or 7:05am – 2 circuits)
July 12th
July 19th
July 26th
Aug 2nd
Aug 9th
Aug 16th – NO circuit
Aug 23rd
Aug 30th

7 weeks for only $157.50 (Kennedy member) or $192.50 (non-member)  If you can’t make every workout you can buy a 5 or 10 session punch card (punch cards do NOT expire).

Punch card prices:
5 classes: $112.50 (member) 5 classes: $137.50(non-member)
10 classes: $225.00 (member) 10 classes: $275.00 (non-member)

The circuit begins with a dynamic warm-up followed by 1 minute heart pumping circuit intervals and rounded out with a few minutes of yoga.  It is designed to lean you down, increase your strength, make you a better athlete & shock your body each and every week.  All fitness levels are welcome!!

Confirm your spot: 
Kennedy front desk 805-481-2888
Amy Harper – 805-234-2780
OR 
amy@amyapproved.com

summer1

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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