Honey Glazed Chicken Kabobs!

A simple marinade transforms ordinary boneless, skinless chicken into these splendid Honey Glazed Chicken Kabobs! Hello, barbecue season!!

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Marinating Chicken

Marinating chicken infuses flavor deep into the meat along with tenderizing. Beware, when marinating shrimp or chicken, as you can over-marinate, making your protein mushy. Six hours or even overnight should be fine for these kabobs. Feel free to shake up what you skewer in addition to the chicken. The hubby would prefer no pineapple, but I was happy to eat his share!

Honey Glazed Chicken Kabobs
Prep time
30 mins
Cook time
15 mins
Total time
45 mins
An easy, flavorful recipe for grilled chicken kabobs! Adapted from All-Recipes.
Author: Liz
Recipe type: Entree, Chicken
Cuisine: American
Serves: 6-8 servings
Ingredients
  • ¼ cup vegetable oil
  • ⅓ cup honey
  • ⅓ cup soy sauce
  • ¼ teaspoon freshly ground black pepper
  • 6 skinless, boneless chicken breasts, cut into 1½ inch pieces cubes
  • 2 cloves garlic, minced
  • 6 skinless, boneless chicken breasts, cut into 1½ inch pieces cubes (about 2½ pounds)
  • 1 yellow onion, cut into 1½-inch pieces
  • 2 red bell peppers, cut into 1½ inch pieces
  • 1 half pineapple, cored, peeled and cut into 1½-inch chunks

Instructions

  1. In a large liquid measuring cup, whisk together oil, honey, soy sauce, pepper, and garlic. Place the chicken into a gallon ziplock bag and add the marinade. Place in the refrigerator for 4-6 hours, flipping the bag at least once.
  2. When ready to grill, thread the marinated chicken, onions, peppers, and pineapple onto skewers (if using wooden skewers, soak in water for 30 minutes before using so they won’t burn).
  3. Grill until chicken is just cooked though. Serve hot.

Greek Tortellini Salad

Being a Greek soul sista I love playing with my favorite ingredients that are of course tomatoes, olives, feta! I make a pasta salad at least once a week at home and decided to twist it up with this recipe I found at Slow Roasted Italian.

I love mine loaded with crunchy veggies; peppers, red onion and cucumbers added to the tomatoes, Kalamata olives and loads of Feta cheese makes this a fabulous salad that I could eat every day!  But add the salad dressing and I am over the moon, red wine vinegar and olive oil combined with spices and a bit of sugar.

The tortellini add an unexpected element to this salad.  The pasta adds texture and flavor.  To be honest, I don’t think I will ever make Greek salad without tortellini pasta again.

Greek Tortellini Salad 
SERVES 8  |  ACTIVE TIME 15 Min  |  TOTAL TIME 15 Minutes

1 orange bell pepper, cut into bite-size pieces
1 yellow bell pepper, cut into bite-size pieces
½ red onion, thinly sliced
1 English cucumber, cut into spears and then quartered
16 ounces cherry tomatoes, halved
½ cup sliced Kalamata olives, divided
4 ounces feta cheese, crumbled
½ (19 ounce) package tortellini

Greek Salad Dressing
¼ cup extra virgin olive oil
¼ cup red wine vinegar
½ teaspoon dried oregano
½ teaspoon black pepper
1 teaspoon granulated sugar

Bring a large pot of water Cook tortellini according to directions on the package (do not add salt to the water).  Drain and set aside once cooked.

Chop vegetables and set aside.  Mince 1 tablespoon Kalamata olives for the dressing, set aside.  Combine remaining salad ingredients in a large bowl.  Set aside.

In a pint size mason jar add salad dressing ingredients and minced olives.  Be sure to crush oregano with your fingers as you are adding it (to release the flavor). Shake mason jar until dressing is combined.  Pour dressing over salad and gently toss with salad tongs until well coated.

Serve and enjoy.

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Protein Whoopie Pies

I think I am hooked on baking protein into sweet treats ! They are SO quick and SO easy and taste SO great! I found this recipe at http://fun-squared.com/ and added a protein twist to it.

I love anything that is simple and have a thing for sprinkles, I just think they make life FUN!

FUNFETTI SANDWICH COOKIES RECIPE:

Ingredients:

  • 5 scoops vanilla protein powder
  • 1 tsp of baking powder
  • 1/2 C butter (softened)
  • 1 egg
  • 1/2 container of sprinkles
  • Frosting (store bought or homemade) with food coloring to color

Instructions:

Preheat your oven to 350 degrees.

Combine the protein powder, butter, baking powder and egg and mix till smooth.

Now pour in a bunch of sprinkles. I used about 1/3-1/2 of my little bottle of them. But really, just do what works for you. You’ll want quite a few to make it fun.

Mix those in and then make cookie dough balls that are about 1 inch big.

Press them down slightly to begin the flattening process for them.

Bake for about 8-10 minutes.

Allow them to cool.

Grab your frosting (you can make your own or get store bought) and add some bright colors!

FunfettiWhoopiePies

Chocolate Mint Protein Shake

The company I am partnered with re-launched this flavor, due to its insane popularity! Did you miss out on the last seasonal run of chocolate mint shakes? Have no fear!

This is by far my FAVORITE shake of all time! I have already ran out of my first canister so glad I got several stocked up!

these shakes are a nutritious, balanced meal replacement clinically tested to promote effective, healthy weight loss and lean muscle building. It’s a low-glycemic shake with energy-fueling carbohydrates, good fats, vitamins and minerals, and 24 grams of high-quality protein.

  • Superior branched-chain amino acid profile
  • Active enzymes to help ease digestion
  • Essential trace minerals
  • Natural ingredients with no artificial flavors, colors, or sweeteners
  • No trans fat

To get your order in before they sell out, let me know! Last time they sold out in a matter of hours so don’t miss out on these delicious meals!
unnamedThey also have a variety of other amazing flavors if you happen to miss out!

Let me know if I can help you with accountability for your health and wellness goals.

 

 

EASY NO-BAKE KEY LIME PIE (LOW CARB, GLUTEN-FREE)

This creamy, refreshing key lime pie recipe requires only 7 ingredients, 10 minutes of prep time, and no baking at all. Low carb, gluten-free, and sugar-free.
INGREDIENTS
Crust
Filling
  • 2 medium Avocados (very ripe)
  • 12 oz Cream cheese (softened at room temperature or by heating)
  • 4 small Limes
  • 1 cup Erythritol *
  • 1 tsp Vanilla extract
INSTRUCTIONS
  1. Line the bottom of a pie pan with parchment paper (optional, but makes it easier to remove the slices later).
  2. To make the crust, stir together the almond flour, coconut oil, and erythritol. Press the crust into the pie pan. Set aside.
  3. Place the avocado (skin removed), softened cream cheese, erythritol, and vanilla extract into a high power blender or a food processor.
  4. Zest the limes using a zester and add the zest to the blender. Squeeze the juice out of all the limes in there as well. Puree the mixture until smooth, scraping down the sides with a spatula.
  5. Pour/spoon the pureed mixture into the crust. Smooth with a spatula or the back of a spoon.
  6. Refrigerate for at least two hours, until the pie is firm. Serve with homemade sugar-free whipped cream if desired. Keep refrigerated.
NOTES

Net carbs per serving: 5g

*Any other granular sweetener will also work. Coconut sugar works great if not low carb.

Recipe Courtesy of  https://www.wholesomeyum.com/ 

CREAMY DAIRY FREE SPINACH DIP

Who doesn’t love spinach dip? My creamy spinach dip recipe cut out the fat and dairy and use raw avocado instead. A fresh and green dip that all the family love.

  • 2 large ripe avocado, about 2 cup of mashed avocado
  • 1/2 cup fresh spinach leaves. blanched in boiling water for 2 minutes, squeezed, drained – about 20 large leaves of fresh spinach
  • 3/4 cup coconut yoghurt (or soy yoghurt or any yoghurt of your choice)
  • 1 tablespoon lime juice
  • 3 tablespoon Extra Virgin Avocado Oil
  • 1/4 cup fresh coriander, chopped
  • 1 garlic cloves, crushed
  • Salt, pepper – adjust regarding taste
  • Extra virgin avocado oil to drizzle on top
  • Optional – Mexican salsa
  • 10 cherry tomatoes – I used a mix of colour red, orange and yellow tomatoes
  • 1/4 cup canned red kidney beans
  • 10 Brown Rice/Pink Himalayan Sea Salt,Chips
  • Handful of chopped fresh coriander
  • 2 tablespoon Extra Virgin Avocado Oil
  • 1 tablespoon lime juice
  • 1 small garlic glove

Instructions

  1. Trim the fresh spinach leaves.
  2. Place them onto a large saucepan. Pour boiling water onto the spinach until fully covered.
  3. Place a lid on top of the saucepan. Set aside for 2 minutes.
  4. Drain the spinach and rinse with cold water.
  5. Using your hands squeeze the cooked/blanched spinach leaves to remove all the extra water.
  6. Eventually, pt dry onto absorbent paper to remove all the extra water.
  7. In a food processor with S blade attachment, add the cooked drainer spinach.
  8. Add the rest of the ingredients: mashed ripe avocado, crushed garlic, coriander, coconut yoghurt, lime juice and avocado oil.
  9. Process until smooth – about 2 minutes on high speed.
  10. Adjust salt and pepper.
  11. Transfer into a bowl. Drizzle extra virgin avocado oil on top.
  12. Refrigerate for 30 minutes or more if you like before adding the toppings.
  13. Dip the brown rice tortilla pieces all other the mexican guacamole. Set aside while you prepare the salsa.
  14. In a mixing bowl add the red beans and chopped tomatoes.
  15. Combine with avocado oil, crushed garlic and lime juice.
  16. Sprinkle the salsa on top of the tortilla and add extra chopped coriander.

Recipe courtesy of https://www.sweetashoney.co/

Anyone who knows me, knows that I love taking photo’s. I would be the one with a super fancy Canon Camera always on hand. When I was at my biggest weight it was a different ball game. I did take a ton of pictures but not a lot where that of me.  If I had any photos they would be from the waist up with baggy clothing so it would hide how big I actually was.  Luckily being the height I am my weight didn’t show much but I could see it in my face and knowing what my body was like before. I knew that I wasn’t happy with myself after gaining almost 100lbs during my pregnancy and I did something about it. We are all capable of transforming our bodies to be the best that they are made to be,all it takes is work and determination. If I can do it so can you!www.facebook.com/maguirefirefitness

Water, H2O, Agua

How much water should you be drinking?
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  • The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
  • Why not make all your beverages water?
Are you getting enough water during the day?
  • Keep track of the amount of water you drink for one day
  • Write it down or use an app like MyFitnessPal
Why is water so amazing when you drink enough? (borrowed from Mangosteen Natural Remedies)
  1. Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories.
  2. Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although many reasons contribute to headache, dehydration is the common one.
  3. Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.
  4. Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrated.
  5. Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscle.
  6. Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.
  7. Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.
  8. Less Likely to Get Sick and Feel Healthy:Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack. Water adds with lemon is used for ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc. In another words one of the benefits of drinking water is that it can improve your immune system.
  9. Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you.
  10. Good Mood: Your body feels very good and that’s why you feel happy.
  11. Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.
Many people around the world would give to have the oppurtunity to drink fresh clean water everyday whenever they want.
Dont like water the spruce it up with lemon limes and cucumbers!

Make Your Walk a Workout
How to start (and stick to) a walking program, whether you’re new to exercise or already fit.
When I was in college we started a community walking program.As one of the simplest exercises, walking requires no equipment aside from a good, supportive pair of walking shoes. “Exercise doesn’t have to be hard to be effective,” says Julia Valentour, MS, exercise physiologist and program coordinator for the American Council on Exercise (ACE). “The recommended 30 minutes can be broken up into two, 15-minute sessions or even three, 10-minute sessions, making it easy to weave into a busy lifestyle.”
Weight loss isn’t the only benefit of a walking program. Regular walking helps lower cholesterol, reduces the risk of type 2 diabetes, increases bone strength, and improves circulation.
“Just a few extra steps each day is a simple and easy way to take an active role in maintaining a significantly healthier life,” says Timothy Gardner, MD, past president of the American Heart Association.
Starting a Walking Program.
Check with your doctor before starting any new exercise program if you’ve been inactive for a while.
To start your walking program:
Establish a baseline, says Courtenay Schurman, MS, CSCS, author of The Outdoor Athlete. “If you’ve been sedentary, start walking three times a week at a stroll for 20 minutes.” Work your way up to five or so times a week, 30 minutes per session, for a total of 2.5 to 3 hours per week.
Choose distance or time. Some walkers focus on distance, others target time. “Ultimately, it’s about speed,” Schurman says. “If you can walk five miles but it takes you five hours to do it, it’s not a fit level of work. So use both distance and time, as well as heart rate.”
Check the intensity. Exercising at a particular heart rate percentage enables you to gauge the difficulty of your workout.
You can check your heart rate by manually checking your pulse or purchase a simple heart rate monitor. Keep in mind, however, that the traditional heart rate formula standards do not fit everyone. “Most recommendations suggest starting out at 70% to 75% of your maximum heart rate, but this may not be enough if you’re fit,” Schurman says.
Or use the “talk test” to gauge your exercise intensity. “If you can string together six to eight words or chat briefly, you’re in your aerobic zone,” Schurman says. But if you find yourself gasping for air, lower the intensity. If you can say several phrases with one breath, you may not be working out hard enough.
Here are simple ways to keep your walks interesting and help you stay motivated:
Wear a pedometer. Bit by bit, boost your daily steps. “Wear a pedometer for a week to see what days you have the most number of steps,” Valentour says. “Then try to repeat the activities of that day and add another 500 steps the following week.” Keep it up until you reach 10,000 steps a day.
Keep a walking journal. It serves as a motivator by allowing you to see your progress, Valentour says.
Get a walking partner. “A walking buddy provides accountability. Neither wants to let the other person down,” Valentour says.
Sign up for a race or charity walk. It gives you a goal to shoot for, which may motivate you to stick with a program.
Find support online. Programs such as the American Heart Association’s StartWalkingNow.org program have helped thousands of people to get started walking. Designed by the American Council on Exercise, the free online program includes a monthly newsletter with health tips and recipes, an online activity and nutrition tracker, access to an online journal, as well as the ability to connect with others for support and motivation. A search option also allows you to look for walking paths in your area.
“You simply go online, register, and take a quiz,” Valentour says. “You’ll receive a 12-16 week downloadable program.” Beginners start with five to 10 minutes; advanced exercisers start with more challenging options.
Tips to Make It More Challenging
If you’re already fit, walking may seem too easy. But it’s easy to kick up the intensity for a more challenging workout. Here’s how:
Speed up. “The easiest way to up the ante is to simply walk faster,” says Therese Iknoian, MS, author of Fitness Walking. You may even want to try race walking, which uses more muscles and, therefore, burns more calories. Brisk walking at four miles an hour burns 334 calories and strolling at three miles per hour burns 221 calories, acc
ording to the American College of Sports Medicine. “Remember to pump your arms but keep the movement compact,” Iknoian says. “The larger the arm swing, the harder it is to move them faster.”
Head for the hills. Walking up hills also increases intensity, as does lifting the incline on a treadmill. But don’t hon to the treadmill as you walk or you’ll negate the benefits, Iknoian says. “You don’t want to look as if you’re waterskiing.” Hanging on makes your body perpendicular to the treadmill, so ergonomically you’re walking on flat ground.
Change the surface. Consider changing your walking surface for a greater challenge. “Walking on trails and maneuvering around rocks increases muscular demand,” Iknoian says. Snow, sand — even grass — makes walking more of a challenge.
Use Nordic poles to get upper body muscles involved. “You increase the cardio workout when using poles, plus they take the stress off of knees when walking downhill,” Iknoian says.
Add resistance with a weighted backpack or weight vest. “If you use a backpack, fill it with water, sand, or kitty litter so the weight distributes evenly,” Schurman says. “Avoid ankle and hand weights, which can change your gait and can set you up for injury.”
8 Safety Tips for Walkers
Keep safety in mind when you walk outdoors. Follow these basic rules:
  • Walk with a buddy whenever possible.
  • Carry your name, address, and a friend or relative’s phone number in your shoe or tied to a lace.
  • Wear a medical bracelet if you have diabetes, an allergy, or other condition.
  • Carry a cell phone and let a friend or relative know your walking routes.
  • Avoid deserted or unlit streets, especially after dark.
  • Do not use headsets that prevent you from hearing traffic; and walk against oncoming traffic.
  • Wear reflective material and/or carry a flashlight to others can see you.
  • Carry a whistle or noisemaker or pepper spray in case of an emergency.
Above all, make walking fun and you’ll be more likely to stick with it.
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Prep time: 20 minutes
Cook time: 25 minutes
Makes: 4 servings
Ingredients
1 pound flank or hanger
Juiceof 1 lime, plus lime wedges for serving
1 teaspoon kosher salt
2 garlic cloves, crushed
1/2 teaspoon mild chili powder
3 teaspoons vegetable oil
1/2 red onion, sliced
3 bell peppers, 1 each red, yellow, and orange, thinly sliced
1/2 cup fresh or frozen corn kernels
8 small corn tortillas, warmed
1/2 avocado, sliced
1/4 cup grated low-fat Monterrey Jack
1/4 cup salsa Verde or 2 tablespoons chopped fresh cilantro
2 tablespoons sliced pickled jalapenos
Reduced-fat sour cream (optional)
Directions
1. Marinate the steak in the lime juice, salt, garlic, and chili powder in a sealed plastic bag for 20 to 30 minutes.
2. Meanwhile, heat a large cast-iron skillet over high heat for 5 minutes. Add 2 teaspoons of the vegetable oil to the pan. Add the red onion and bell peppers; cook, tossing frequently, for 5 minutes. Add the corn and continue to cook until the peppers are charred and soft, about 3 more minutes. Transfer the vegetables to a bowl and keep warm.
3. Wipe the skillet with a paper towel and heat for another minute. Add the remaining teaspoon of vegetable oil. Remove the steak from the marinade and pat dry with paper towels. Lay the steak in the pan, reduce heat to medium-high, and cook about 8 minutes for medium-rare, turning once halfway through. Transfer to a board and let rest for 5 minutes
.4. Slice the steak across the grain and arrange on a platter with the peppers and lime wedges. Make tacos with the warm tortillas, avocado, Monterrey Jack, salsa, jalapenos and, if desired, sour cream.
Nutrition facts per serving: 416 calories, 32g protein, 38g carbohydrate, 16g fat (4.3g saturated), 7g fiber
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