Taco Stuffed Peppers with Quinoa

Hey beautiful peeps!

I am always on the look out for new healthy recipes to try out, especially Gluten Free! So, I stumbled across this recipe and decided to make a few adjustments. Check out the recipe below and give it a try!! Enjoy the rest of your weekend!!

Taco Stuffed Peppers with quinoa

Ingredients:

3 Green or Red Bell Peppers with the tops cut open and seeds removed

1 Pound 90% Lean Ground Beef

1 Packet Low Sodium Gluten Free Taco Seasoning

1 Can Black Beans, Rinsed and Drained

1  Small Package Organic Frozen Corn

Quinoa, made according to package

Cheddar Cheese, Shredded

Instructions:

Preheat oven to 400*. Pour 1/4 cup water into the bottom of a glass casserole dish.

Brown Ground beef in a skillet on medium heat until cooked thoroughly. Add corn, black beans, cooked quinoa, taco seasoning, and 3/4 cups water to the cooked beef.

Stir, heating through until mixture thickens.

Spoon beef mixture into peppers all the way to the top of each.

Bake in oven for 15 minutes.

Sprinkle cheese on top, then return to oven and bake until cheese is thoroughly melted.

Serve.

Can be served with taco sauce and sour cream

 

ENJOY!

 

Breakfast: Is It The Most Important Meal Of The Day?

Good morning beautiful!

We have all heard the saying “Breakfast is the most important meal of the day”, but do we really know why?

Well, in this post I will dive into the pros and cons of skipping the first meal of the day, which will give you a guide to choose which alternative suits you best. So, let’s get started!

When we skip breakfast. there are a number of things that will occur through the course of your day that will negatively effect you, and when you eat breakfast within the hour of waking up, there are some seriously positive things that take place inside of you.

Pro/Con #1:  Reduced risk of heart disease vs. Increased Risk of Heart Disease

When we are sleeping, our body goes through a fasting period. When we wake up in the morning and eat within the first hour, our bodies do not go through an added stress period due to hunger. When we skip breakfast, we increase the stress levels which causes a strain on our bodies that can lead to some serious health issues. These health issues can be, high cholesterol, high blood pressure and insulin resistance to name a few. So, when it comes to heart health, prolonging fasting increases our bodies stress levels, but a healthy balanced breakfast in the morning is good for your heart health!

Pro/Con #2: Healthy Brain Function vs. Starving Your Brain

Studies show that when we forgo breakfast, we are less productive at work/school, have a more difficult time problem solving, and can suffer from brain fog/mental clarity. Did you know the USDA reports that when children eat a balanced breakfast, they are able to retain more information in school which increases their test scores. So simply stated Our bodies are kind of like a car, when we fill it up with good fuel, we run better.

Pro/Con #3: Weight loss vs. Weight Gain

The misconception on weight loss is by restricting calories, we will obtain our weight loss goals. So , people will not cut back on the unhealthy foods, they will just skip a meal, and breakfast tends to be the one they choose. But did you know that by skipping breakfast you are setting yourself up to intake more calories from the wrong foods later in the day? If you eat a balanced breakfast with a good healthy amount of protein, you are jump starting your metabolism as well as setting the day for healthier food choices. This in turn will benefit you on your weight loss journey.

All of this chatter about breakfast is making me hungry! So, now I am off to make my most important meal of the day today which is almost always my super delish, super dense nutritional vegan chocolate Shakeology. I am getting a healthy amount of protein as well as 70 whole foods with 23 vitamins and minerals for breakfast all in one shake a day. It fills me and fuels my body with all of the good stuff. On the days I choose to have my shake later, I opt for eggs with a fruit and veggie.

Be sure to follow my blog to get notifications for my upcoming posts on the breakfast recipes! Have a great Wednesday!

Mozzarella, Roasted Pepper, Basil Stuffed Chicken Breast with Garlic Roasted Broccoli and Brown Rice

Good evening beautiful!

This meal is definitely a go to in our household. It is so quick, simple and inexpensive to make, that even on your busiest night this can be made and served within the hour. Check out the recipe Below!

Chicken stuffed with Mozzarella, Basil, and Roasted Red Peppers

Ingredients:

4-5 Chicken Breasts

4-5 Slices of Mozzarella Cheese

4-5 Roasted Red Peppers In A Jar

8-10 Fresh Basil Leaves

Garlic Powder

Onion Powder

Himalayan Sea Salt

Black Pepper

Thyme

Dried Sage

Instructions:

Preheat oven to 400*.

Cut a Pocket into each chicken breast.

Place a red pepper, slice of mozzarella, 2 basil leaves in each chicken breast.

Place in a glass pan, then sprinkle tops with, salt, pepper, onion, garlic thyme, and sage.

Bake uncovered for 35-45 minutes, or until chicken is done.

 

Oven Roasted Broccoli

Ingredients:

3-4 Fresh Broccoli Crowns, cut into florets

3-4 Tablespoons Minced Garlic

Onion Powder

Garlic Powder

Himalayan Sea Salt

Black Pepper

Olive Oil

Chicken Broth

Instructions:

Preheat Oven 400*.

Line a large cookie sheet with tinfoil.

Place broccoli in a single layer onto cookie sheet.

Drizzle olive oil, add an 1/8 of a cup of chicken broth.

Sprinkle minced garlic, garlic, onion powder, salt and pepper to taste.

Cook 10 minutes or until bright green. Do not over cook.

 

Brown Rice: Cook Following Package Instructions.

 

I hope you and your loved ones enjoy this recipe as much as my family does!

HAPPY HOLIDAYS!

 

 

So What Is So Special About Shakeology?

Good Morning Beautiful!

So today I want to discuss Shakeology, and what makes it so special compared to other products on the market. But, I also want to explain to you a few things about nutrition first. This way you will see why Shakeology is such an important part of your daily nutritional arsenal, and why it is, truly something special!

Did you know that the Department of Agriculture states that:

9 out of 10 Americans are deficient in potassium

8 out of 10 are deficient in vitamin E

7 out of 10 are deficient in calcium

50% are deficient in vitamin A, C, and magnesium?

Based on these numbers the likely hood that you are deficient in at least one of these groups is extremely high!

According to the Center For Disease Control (CDC):

More than half of the population is deficient in Vitamin D, which means that there is an immense need for supplementation.

All of the above statistics point to the fact that a large majority of our population is micronutrient deficient and in need of proper supplementation.

Research has shown micronutrient deficiency to be scientifically linked to a higher risk of being overweight/ obesity and other dangerous and debilitating diseases. With more than two-thirds of the U.S. population overweight or obese, and research showing that one-third are on a diet at any given time, a need existed to determine whether current popular diet plans could protect followers from micronutrient deficiency by providing the minimum levels of 27 micronutrients, as determined by the U.S. Food and Drug Administrations (FDA) Reference Daily Intake (RDI) guidelines.

With that said, Vitamin Deficiency has been known to cause an 80% increase in the likelihood of becoming overweight/obese and is scientifically linked to other illnesses including; resistance to infection, birth defects, cancer, cardiovascular disease, chronic inflammation, and osteoporosis, just to name a few. Thus, meaning that you are 80% more likely to develop one of these illnesses. The truth can be scary!

So, what do we do about this?? Do we just throw up our hands and continue to say oh well? Let me ask you this, if your child was ill and your pediatrician said the only way to help heal your child is to put your child on a special diet, take them to xyz specialists for xyz treatments, would you do it?? Of course you would! Well, this is no different, and that  is where Shakeology comes in to play an important role in your health as well as your families.

 Let’s talk about this amazing source of dense nutrition.

So what is Shakeology?

Shakeology is a whole food and vitamins all in one, that’s right you read that right, an actual whole food and vitamins!

It is not a weight loss shake nor a protein shake. It is literally just dense nutrition.

Shakeology contains 70 healthy ingredients

It does NOT contain artificial colors, flavors, sugars, soy, high fructose corn syrup.

It covers your basic nutrition needs for the day.

It is flexible in calories to meet individual needs

Because this is 100% nutrition you can even give it to your children at 1/3 of a scoop per day.

It contains Superfoods such as Adaptogens and Phytonutrients to help build your immune system and helps you become and internal powerhouse!

Reduces inflammation, which is the number 1 cause of all disease such as, migraines, eczema, heart disease and arthritis. They all start with chronic inflammation.

Repairs your GI Track: Digestive enzymes clean out your digestive track and primes it to absorb nutrients. Did you know that the nutrients from food is absorbed through the microvilli and the villi in our small intestines?

It is also certified low on the glycemic index.

So what has Shakeology done for me??

I have Celiac Disease, and to keep it brief on the explanation of what this autoimmune disease does, the villi and microvilli I described above gets block by the gluten in foods, which then prevented my body from absorbing nutrients. So I was seriously nutrient deficient. I started  drinking Shakeology close to a year ago now, and I have had some major improvements in my health since then, and these are the changes that I have had happen:

I sleep so much better

I wake up feeling rested

I have more energy

I no longer NEED caffeine

I no longer crave bad foods, as a matter of fact yesterday, for example, I was actually craving brussel sprouts. LOL

My hair, skin, and nails are looking awesome these days. My skin glows, may nails are no longer brittle, and my hair is getting thicker and growing faster!

I have lost some weight

I haven’t gotten sick; not even a mild cold

I have saved money since I am replacing a meal with a shake. Gluten Free foods are not CHEAP! EEK!

I used to get headaches in the afternoon, I haven’t had one in over 11 months.

Brain Fog (which is a symptom of Celiac Disease) has not come into annoy me in over 10 months.

Oh and I have always bruised easily, but haven’t gotten a bruise in months, and trust me I am a klutz, I am always banging into something. LOL

That is all I can remember now, but as you can see, I have definitely had some major changes in my life since drinking Shakeology every day.

Now I do have to say, I am not a doctor, and since every body is different, results are not a guarantee. Please always speak to your doctor before starting a new supplement.

To order Shakeology just click on the link below!
http://www.shakeology..com/barbarayodice

Happy Friday!!!!

source: Calton Nutrition

Let’s Talk Nutrition For Your Loved One’s And Yourself

Hey Beautiful!

The sun is shining, the rain has ended, so enjoy this glorious day! I hope you all woke up this morning with your happy faces and put on your confidence pants to make the best of this day, I know I did! Before I head out to help out, I wanted to take a few minutes to discuss nutrition with you, especially supplemental nutrition.

I was reading a few articles last night after a question came up about some supplemental nutrition shakes that you can purchase in the store. Now I am all for adding additional supplements to your diet since we live in a world of on the go and fast food now, but are you really getting and giving to your family what you should be putting in your bodies? I am no doctor, but I can tell you that after reading the ingredient list, especially the first few (that is what the bulk of the food is made of in some of these “nutritional shakes”), I was quite shocked to see ingredients such as; Corn Maltodextrin, Sugar, Canola Oil! What?! Are you kidding me?! How are these nutritious? I am sorry, but you can add some vitamins, minerals and protein to ice cream and it doesn’t make it a healthy way to provide your body with what it needs to properly function daily. Did you know to maintain a healthy weight, even lose weight, it all starts in the kitchen? So think about what you eat, your children, your grandparent, parents, etc. and ask yourself, is my diet 80% healthy with a little wiggle room here and there for a cheat night? Am I providing not only for myself but for my family the keys to a healthy life starting in the kitchen?

Now I understand that kids can come with the picky eating gene, I have one of my own 😉 but it doesn’t mean we can’t fake them out with the proper nutritional foods and nutritional supplement that provides their bodies with what it needs. It is sad that we no longer eat to live, but live to eat. We are actually STARVING our bodies from the lack of nutrition, living on carbs, sugar, and preservatives.

Here is a simple way to test your healthy habits:

1. Grab a notebook; can even be logged on your phone, tablet, computer, dry erase board.
2. Start on a Sunday
3. Write down everything you eat
4. Log what time you ate
5. Write down what you were emotionally feeling when you did
6. Write down how you felt physically after
7. Write down how you emotionally felt after
8. Write down what time you became hungry again
9. Note your sleeping habits

By the end of the week, note how you are feeling over all.

 

 

Taking The Guess Work Out Of Gluten Allergy Symptoms

 Hi  Beautiful,

So, I know you have probably heard the terms “Celiac Disease”, “Gluten Allergy”, “Gluten Intolerant”, and “Gluten Sensitivity” by now. And like many of you , I was so confused when they became widely known terms. What exactly do these mean? How do I know if I have one of them? Why are there so many terms instead of it being generalized under one maybe two? Well, to save you the long drawn out medical terms and reasons, the simple answer is there are different levels from a mild sensitivity to the severe cases, being Celiac Disease (which is what I have), and I found out by initially watching an episode of Dr. Oz. He had Elizabeth Hassleback (she also has Celiac Disease) on, and she went through her story on how she found out she had Celiac. They then had a symptom checker and gave you a simple way of finding out if Gluten is an issue for you, the elimination diet. I literally had almost every symptom on the list, and followed what Dr. Oz said to find out if Gluten was my issue.

I spent the next 30 days following that episode completely Gluten Free. By completely, I mean reading all  ingredients to avoid possible gluten. You would be surprised to see what items actually contain it, and it is not like the words wheat barley or rye pop out on every label, but that is another blog post for another day. Anyway, within the first week I noticed symptoms diminishing, I was really starting to feel better, which was awesome! After I completed the 30 days, I had dropped 20 pounds, had a ton of energy, slept like a baby, my hair, skin and nails were looking great, heart burn was gone, no more brain fog, etc. etc.

The next step was to reintroduce gluten containing foods to see if it was the cause of these issues, and sure enough the heart burn, bloating, headaches, fatigue , brain fog, etc. came back with a vengeance. At this point I knew I at least had a gluten allergy, and the only way to fix the issues was to avoid gluten containing foods from this point on. So, now that I filled you in a bit about my beginning journey to finding out I have Celiac Disease, I want to give you a simple list of common symptoms to look for. Now, if you have these symptoms, you should try the elimination diet first to see if they go away/subside, and when in doubt go to your doctor to get it checked out. I am in now way a medical doctor, and the information I am providing you is from multiple medical sources as well as my own personal experiences. Feel free to message me any questions you may have.

Gluten Allergy, Celiac, Gluten Intolerance/Sensitivity Symptom Check List:

1: Digestive Issues:

Gas,bloating, constipation, and diarrhea are the most common symptoms after eating gluten containing foods. Constipation is most common in children. Many people that were diagnosed with IBS (Irritable Bowel Syndrome) noticed that their symptoms went away after cutting gluten from their

2: Mood:

Depression, anxiety, ADHD, and frequently changing moods can improve by eliminating gluten from the diet.

3: Joint Pain:

Swollen and painful joints, including the fingers and knees can be a sign of gluten sensitivity.

4: Keratosis Pilaris:

Also called chicken skin, is raised bumps commonly on the back of the arms caused by the malabsorption of fatty acids and Vitamin A. These deficiencies occur due to damage of the intestines caused by long term exposure to gluten.

5: Exhaustion:

Feeling tired or foggy after you eat a meal that contains gluten is common for people intolerant of the protein.

Many people with gluten intolerance who cut wheat and other gluten-containing grains from their diet feel a dramatic increase in energy.

6:Chronic Fatigue or Fibromyalgia:

These diagnoses generally indicate that your doctor isn’t exactly sure what the cause of your fatigue or chronic pain is. Often, gluten intolerance is an underlying factor in these syndromes, and cutting gluten out of your diet can target the actual cause of your pain and fatigue.

7: Migraine Headaches:

A 2001 study found that eating gluten can trigger migraines and intense headaches for those who are sensitive to it. MRI scanning indicated that many of these patients had significant inflammation in their nervous systems, likely due to reactions to gluten.

8: Autoimmune Diseases:

Inflammation and prolonged exposure to gluten can put the body on high alert, autoimmune diseases frequently develop in people who are intolerant to gluten. These diseases include lupus, psoriasis, rheumatoid arthritis, ulcerative colitis, scleroderma, Hashimoto’s thyroiditis, and multiple sclerosis.

9:Hormone Imbalance:

Infertility, PCOS, and irregular menstrual cycles are often related to gluten intolerance. The inflammation from gluten consumption puts a significant amount of stress on the adrenal glands, which can begin to malfunction and upset the balance of the entire endocrine system.

10: Neurological Symptoms:

Dizziness, poor balance and vertigo, and symptoms like numbness and tingling can all be indicative of inflammation in the nervous system caused by gluten-induced responses within the immune system.

I know these symptoms all to well, they most certainly are not a joy to live with nor a safe way to live which is why I am sharing this information with you. Be sure to follow my blog to catch more posts I write about my journey with C.D.

source: daily health post

Shakeology 101: 100% Dense Nutrition That Tastes Like Dessert!

Good morning beautiful!

Today I want to take you on a journey about Shakeology. I want to first start off by saying I would not speak of a product that I don’t personally use, and didn’t do my research on before hand. I have been drinking Shakeology for close to 10 months now, it would have been longer but I slacked off with my healthy choices for a bit, and boy let me tell you my body was not quiet about letting me know. Anyway, I love Shakeology, I love it for the natural energy boost, hair skin and nails look great, I sleep better, I have no cravings for sugar or caffeine, mental clarity (no brain fog),and no bloating, I just feel GREAT!

Shakeology Nutrition:

So how does a shake that has no artificial fillers, sweeteners, or chemicals to give you energy without added caffeine, help you lower cholesterol without a pill, reduce blood sugar without medication, and help you lose weight naturally? The simple answer is ALL NATURAL NUTRITION.  You see, our bodies need a certain amount of natural foods a day to function at its optimal level, and when we deprive our bodies of these nutrients our bodies send us signals letting us know. We are tired, moody, shaky from a drop in blood sugar, craving sugar and carbs (junk food), we gain weight, lose an unhealthy amount of weight, lose muscle strength, loss of concentration, even bloating. Those are just some minor  issues that take place when we are nutritionally deprived, now think about the more serious food related health issues, high blood pressure, blockage in arteries, type 2 diabetes, sleep apnea, obesity, high cholesterol, etc.

Shakeology loads your body with the foods we need daily. Just check out all of these amazing ingredients that are inside, what they do for your body and the average cost when purchased separately!

Nutrition Facts:                                      Vitamins and Minerals:

160 Calories per scoop                 A        B1         B12        Phosphurus    Maganese

20 Calories From Fat                    C        B2         Biotin          Iodine       Chromium

6 Grams of Dietary Fiber              D        B3        Pantothenic Acid         Magnesium

17 Grams of Protein                        E         B6        Calcium          Zinc       Molybdenum

6 Grams of Sugar                            K1                    Folic Acid        Iron        Copper

MMMMMM…….

Proprietary Blends:

Super Protein Blend: Whey, Sacha Inchi, Chia, Flax, Quinoa, Pea

*Protein helps build lean muscle and reduce cravings.

Super-fruit/Antioxidant Blend: Camu-Camu, Acerola Cherry,Bilberry, Gogi Berry, Green Tea, Luo Han Guo, Pomegranate, Rose Hips, Vitamins A, C, E

*These vitamins and antioxidants help fight free radical damage and helps support a healthy immune system.

Super Green /Phytonutrient Blend: Morenga, Chlorella, Spirulina, Spinach, Kale

* Phytonutrients help support health and vitality.

Adaptogen Blend: Ashwagandha, Astragalus, Cordyceps, Ginko, Maca, Maitake, Reishi, Shisandra

*Adaptogens have been traditionally used to help the body adapt and respond to the effects of stress.

Pre-And Probiotic/Digestive Enzyme Blend: Yokon Root, Chickory Root, Lactobacillus Sporogenes, Amylase, Cellulase, Lactase, Glucoamylase, Alpha-Galactosidase, Invertase

*Probiotics, Prebiotics, Fiber, and Enzymes help nutrient absorption and suppport regularity and healthy digestion.

Just look at all of that awesome nutrition packed into those shakes!

Now if you were to purchase all of these, your total average cost would be around $578.69! Um, I don’t know about you, but I know for sure I am not spending that kind of money monthly on just those ingredients, let alone storing all of those containers, which is why I drink Shakeology. I don’t even spend a quarter of that on my  30 day supply, nor do I have to worry about measuring each ingredient to make sure I am getting just the right amount my body needs. Who seriously has time and money for that? I know I sure don’t.

If you want to sample this amazing super food, go to http://www.coachbarbarayodice.com and click on the Shakeology tab to order your sample box today. Then shoot me an email to let me know what you think or to try out a Shakeo recipe.

Spelt salad with White Beans and Artichokes (Lunch)

 How yummy does this look? I of course omit the bread, and I us Quinoa instead of Farro to make it gluten free. This recipe serves 5 1 cup servings, is 204 calories, has 7.4 grams of protein, and 4.9 grams of fiber. Tasty and loaded with healthy goodness!

Ingredients:

1 1/4 cups uncooked spelt (farro), rinsed and drained

or Quinoa

2 1/2 cups water

1/3 cup chopped fresh mint

1/3 cup chopped fresh parsley

1/4 cup minced red onion

3 tablespoons fresh lemon juice

2 tablespoons olive oil

1/4 teaspoon salt

1/8 teaspoon freshly ground black pepper

1 (15-ounce) can navy beans, rinsed and drained

1 (14-ounce) can artichoke hearts, drained and chopped

Preparation

Combine spelt or quinoa and 2 1/2 cups water in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until tender and liquid is absorbed.

Combine cooked spelt or quinoa, mint, and the remaining ingredients in a large bowl, stirring well. Cover and store in the refrigerator.

source:cooking light

Energizing Breakfast!

 Good Morning Beautiful!

Did you know that Quinoa is versatile?? It is crazy that it can be a savory side dish for lunch and dinner and also a sweet breakfast! This little beauty is actually a part of the spinach, swiss chard, and beet family! Who would have thought!? Anyway, Quinoa is loaded with nutrients which is why it is classified as a super food. Just check out what this little grain has to offer below and then try out this energy boosting breakfast recipe!

Quinoa, cooked (Note: “–” indicates data unavailable)
0.75 cup (185.00 g)	GI: low
BASIC MACRONUTRIENTS AND CALORIES
nutrient	amount	DRI/DV (%)
Protein	8.14 g	16
Carbohydrates	39.40 g	18
Fat – total	3.55 g	—
Dietary Fiber	5.18 g	21
Calories	222.00	12
MACRONUTRIENT AND CALORIE DETAIL
nutrient	amount	DRI/DV (%)
Carbohydrate:
Starch	32.62 g
Total Sugars	1.61 g
Monosaccharides	— g
Fructose	— g
Glucose	— g
Galactose	— g
Disaccharides	— g
Lactose	— g
Maltose	— g
Sucrose	— g
Soluble Fiber	— g
Insoluble Fiber	— g
Other Carbohydrates	32.62 g
Fat:
Monounsaturated Fat	0.98 g
Polyunsaturated Fat	1.99 g
Saturated Fat	0.43 g
Trans Fat	— g
Calories from Fat	31.97
Calories from Saturated Fat	3.85
Calories from Trans Fat	—
Cholesterol	0.00 mg
Water	132.48 g
MICRONUTRIENTS
nutrient	amount	DRI/DV (%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1	0.20 mg	17
Vitamin B2	0.20 mg	15
Vitamin B3	0.76 mg	5
Vitamin B3 (Niacin Equivalents)	2.37 mg
Vitamin B6	0.23 mg	14
Vitamin B12	0.00 mcg	0
Biotin	— mcg	—
Choline	42.55 mg	10
Folate	77.70 mcg	19
Folate (DFE)	77.70 mcg
Folate (food)	77.70 mcg
Pantothenic Acid	0.50 mg	10
Vitamin C	0.00 mg	0
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)	9.25 IU
Vitamin A mcg Retinol Activity Equivalents (RAE)	0.46 mcg (RAE)	0
Vitamin A mcg Retinol Equivalents (RE)	0.92 mcg (RE)
Retinol mcg Retinol Equivalents (RE)	0.00 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)	0.92 mcg (RE)
Alpha-Carotene	0.00 mcg
Beta-Carotene	5.55 mcg
Beta-Carotene Equivalents	5.55 mcg
Cryptoxanthin	0.00 mcg
Lutein and Zeaxanthin	98.05 mcg
Lycopene	0.00 mcg
Vitamin D
Vitamin D International Units (IU)	0.00 IU	0
Vitamin D mcg	0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)	1.17 mg (ATE)	8
Vitamin E International Units (IU)	1.74 IU
Vitamin E mg	1.17 mg
Vitamin K	0.00 mcg	0
Minerals
nutrient	amount	DRI/DV (%)
Boron	— mcg
Calcium	31.45 mg	3
Chloride	— mg
Chromium	— mcg	—
Copper	0.36 mg	40
Fluoride	— mg	—
Iodine	— mcg	—
Iron	2.76 mg	15
Magnesium	118.40 mg	30
Manganese	1.17 mg	59
Molybdenum	— mcg	—
Phosphorus	281.20 mg	40
Potassium	318.20 mg	9
Selenium	5.18 mcg	9
Sodium	12.95 mg	1
Zinc	2.02 mg	18
INDIVIDUAL FATTY ACIDS
nutrient	amount	DRI/DV (%)
Omega-3 Fatty Acids	0.18 g	8
Omega-6 Fatty Acids	1.81 g
Monounsaturated Fats
14:1 Myristoleic	— g
15:1 Pentadecenoic	— g
16:1 Palmitol	— g
17:1 Heptadecenoic	— g
18:1 Oleic	0.86 g
20:1 Eicosenoic	0.06 g
22:1 Erucic	0.05 g
24:1 Nervonic	— g
Polyunsaturated Fatty Acids
18:2 Linoleic	1.80 g
18:2 Conjugated Linoleic (CLA)	— g
18:3 Linolenic	0.16 g
18:4 Stearidonic	— g
20:3 Eicosatrienoic	— g
20:4 Arachidonic	0.01 g
20:5 Eicosapentaenoic (EPA)	— g
22:5 Docosapentaenoic (DPA)	— g
22:6 Docosahexaenoic (DHA)	0.03 g
Saturated Fatty Acids
4:0 Butyric	— g
6:0 Caproic	— g
8:0 Caprylic	— g
10:0 Capric	— g
12:0 Lauric	— g
14:0 Myristic	— g
15:0 Pentadecanoic	— g
16:0 Palmitic	0.36 g
17:0 Margaric	— g
18:0 Stearic	0.02 g
20:0 Arachidic	— g
22:0 Behenate	— g
24:0 Lignoceric	— g
INDIVIDUAL AMINO ACIDS
nutrient	amount	DRI/DV (%)
Alanine	0.34 g
Arginine	0.63 g
Aspartic Acid	0.65 g
Cysteine	0.12 g
Glutamic Acid	1.07 g
Glycine	0.40 g
Histidine	0.23 g
Isoleucine	0.29 g
Leucine	0.48 g
Lysine	0.44 g
Methionine	0.18 g
Phenylalanine	0.34 g
Proline	0.44 g
Serine	0.33 g
Threonine	0.24 g
Tryptophan	0.10 g
Tyrosine	0.15 g
Valine	0.34 g
OTHER COMPONENTS
nutrient	amount	DRI/DV (%)
Ash	1.41 g
Organic Acids (Total)	— g
Acetic Acid	— g
Citric Acid	— g
Lactic Acid	— g
Malic Acid	— g
Taurine	— g
Sugar Alcohols (Total)	— g
Glycerol	— g
Inositol	— g
Mannitol	— g
Sorbitol	— g
Xylitol	— g
Artificial Sweeteners (Total)	— mg
Aspartame	— mg
Saccharin	— mg
Alcohol	0.00 g
Caffeine	0.00 mg

Nutrition Facts source: The George Mateljan Foundation

Recipe: Quinoa Breakfast Bowl ( Blueberry Lemon)

1 cup quinoa

2 cups nonfat milk

1 pinch salt

3 tablespoons maple syrup

1/2 lemon, zested

1 cup blueberries

2 teaspoons flax seed

Add all ingredients to list

Directions

• Prep: 5 m

• Cook: 25 m

• Ready In: 30 m

1. Rinse quinoa in a fine strainer with cold water to remove bitterness until water runs clear and is no longer frothy.
2. Heat milk in a saucepan over medium heat until warm, 2 to 3 minutes. Stir quinoa and salt into the milk; simmer over medium-low heat until much of the liquid has been absorbed, about 20 minutes. Remove saucepan from heat. Stir maple syrup and lemon zest into the quinoa mixture. Gently fold blueberries into the mixture.
3. Divide quinoa mixture between 2 bowls; top each with flax seed and serve.

Roast Chicken Quarters with Potatoes and Tomatoes

I love chicken. And if you are like me, then we have a tendency to make the same dishes over and over again which gets BORING. Well, I stumbled across this baby courtesy of Beachbody, and it is DELISH! So give it a try and let me know what you think!

Total Time: 1 hr. 15 min.

Prep Time: 20 min.

Cooking Time: 55 min.

Yields: 4 Servings

Ingredients:

Nonstick Cooking Spray

4 (6-0z.) Raw Chicken Leg Quarters

1/2 tsp. Sea Salt

1/2 tsp. Ground Black Pepper

2 Tbsp. Fresh Lime Juice

1/4 cup Low-Sodium Organic Chicken Broth

1 Medium Lime, Sliced

6 Fresh Rosemary Sprigs, Leaves Removed and Chopped, Stems Discarded (reserve 2 whole sprigs)

4 Medium Yukon Gold Potatoes, Cut in Half Lengthwise

15 Cherry Tomatoes, Cut in Half

5 Kumquats, Cut in Half (or 1 lemon,sliced)

6 Fresh Parsley Sprigs, Chopped

Preparation:

1: Preheat oven to 450*F.

2: Place chicken in a large oven-proof roasting pan lightly coated with spray.

3: Season with salt and pepper.

4: Drizzle with lime juice and broth; top with lime slices and chopped rosemary.

5: Bake for 15 minutes.

6: Add potatoes, tomatoes, kumquats (or lemons), parsley, and rosemary sprigs; bake for 30-40 minutes longer, or until chicken is no longer pink in the thickest part, juices run clear, and vegetables are tender.

7: Remove skin before serving.

Nutrition Facts:

amount per serving:

Calories: 344

Total Fat: 6 grams

Saturated Fat: 2 grams

Cholesterol: 109 mg

Sodium: 303 mg

Total Carbohydrate: 40 grams

dietary Fiber: 7 grams

Sugar: 5 grams

Protein: 32 grams

If you follow P90X, P90X2, P90X3, Body Beast, or 21 Day Fix this meal portion per serving is as follows:

P90X & P90X2: 1/2 Carb/Legume +Tuber, 2 Proteins, 1 Vegetable

P90X3: 2 Carbs, 2 Proteins

Body Beast: 1 Starch, 4 1/2 Proteins, 2 Vegetables

21 Day Fix: 1 Green, 1 Yellow, 1 1/2 Red

Enjoy!!