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January 2017 - Healthy Living Blog

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instant-pot-chicken-sweet-potato

Instant Pot Shredded BBQ Chicken Over Sweet Potato

Instant Pot | BBQ Chicken | Sweet Potato | Healthy Recipes | Clean Eats |

I am so excited about this recipe because…INSTANT POT!

Whoever invented the instant pot, I want to hug you. What a great idea. Pressure cook, slow cook, saute, steam rice, and even make yogurt with it!

My personal favorite thing about it is that you can throw frozen meat straight into the pot and cook it in as little as 15 minutes! It’s also easy to make porridge, beans, quinoa etc in it.

Note: This post contains affiliate links. If you purchase a product through one of the links on my page, I’ll earn a small commission at no extra cost to you. I appreciate your support!

Why You Should Ditch Your Crockpot For an Instant Pot

And yet another cool thing about it is that the inside pot is made with stainless steel, which is awesome for a couple of reasons. First, I don’t know if you are aware that a lot of crock pots actually have lead in them! Which means that you’re at risk of it building up in your system just from using a crockpot over time. My blogger friend Kate wrote a post all about this issue, which you can read hereSecond, it’s a lot lighter and easier to clean. You can throw most of the parts of the instant pot in the dishwasher for easy clean up.

–> Where to get an instant pot? <–

There are several options for pressure cookers and the Pressure Cooker Pros compare them and offer reviews so you can make sure you’re getting the best one (hint: it’s the instant pot!)

Instant Pot | Crock Pot | Pressure Cooker | Rice Steamer | In this recipe, I use the instant pot to cook chicken right from the freezer as well as the sweet potatoes all at the same time! Please note that you’ll need to have two mediums sized sweet potatoes and 2 similar sized chicken breasts that are not too thick in order for them all to cook evenly. I used about 1 lb (2 smaller chicken breasts). 

This meal is full of protein, fiber and deliciousness and it’s super easy to store as leftovers to bring to work for a healthy lunch.

Instant Pot | BBQ Chicken | Sweet Potato | Healthy Recipes | Clean Eats |

5.0 from 1 reviews
Instant Pot Shredded BBQ Chicken Over Sweet Potato
 
Prep time
Cook time
Total time
 
Recipe type: Dinner
Serves: 2-3
Ingredients
  • 2 medium sized sweet potatoes
  • 2 frozen, organic boneless skinless chicken breasts (of similar size and not too thick)
  • 1 cup BBQ sauce of your choice
  • ¾ cup shredded mozzarella cheese
  • ½ cup nonfat plain greek yogurt
  • Fresh cilantro for garnish
  • Instant Pot – where to get
Instructions
  1. To your instant pot, add the chicken breasts and sweet potatoes (you won’t need the rack for this recipe). Make sure the potatoes and chicken are as evenly spread out on the bottom of the pot as you can get them (don’t stack on top of each other) and add 1 cup of water.
  2. Turn the valve to “seal” and lock the lid in place.
  3. Use the “manual” button and set to 16 minutes.
  4. While it’s cooking, you can have your cilantro chopped and ready to go and cheese & greek yogurt set aside.
  5. Once the IP beeps completed, use the natural pressure release method by letting it sit another 10 minutes or so, until the little silver valve drops. This allows it to continue to cook a little longer.
  6. Shred the chicken with 2 forks and toss with BBQ sauce.
  7. Cut sweet potatoes in half and top with the BBQ chicken, mozzarella cheese, a dollop of greek yogurt and cilantro.
  8. Enjoy!

A few other instant pot recipes I enjoy:

IP/Slow Cooker White Chicken Chili

Coconut Thai Curry with Instant Pot Rice

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Instant Pot | Pressure Cooker Recipes | 30 min meals | Weeknight Meals | Healthy RecipesFollow my blog with Bloglovin

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healthy-broccoli-cheese-cauliflower-soup-bone-broth

20 min Healthy Broccoli Cheese Cauliflower Soup + Bone Broth

Broccoli Cheese Soup | Healthy Soup | Healthy Recipes | Vegetarian | Gluten Free

Healthy dinner in 20 minutes? Yes please! Can we agree that broccoli cheese soup is da bomb? Good. You know what else is da bomb? Sneaking veggies and protein without tons of calories into your meal.

Let’s talk about my new favorite sneaky protein for a sec: bone broth.

What is Bone Broth?

Bone broth is made by boiling and then slow cooking the bones of healthy animals with veggies and herbs. This is different from regular chicken broth or bone broth. The slow-cooking process extracts super healthy minerals and collagen from the bone of the animal. It’s also really flavorful.

Note: This post contains affiliate links. If you purchase a product through one of the links on my page, I’ll earn a small commission at no extra cost to you. I appreciate your support!

Health Benefits of Bone Broth

Supports joints

Boosts the immune system

Improves digestion and gut health

Bonus: improves hair, skin and nails!

You can make your own bone broth easily in a crock pot with bones from your local butcher and whatever veggies and herbs you have on hand. You can also buy it here.

My favorite alternative to buying or making bone broth is Collagen Powder. It’s a flavorless, odorless white powder that can be added to any liquid. One scoop has 10 grams of protein and those healthy minerals that give you all the same benefits of bone broth. I LOVE it because I can sneak it into my coffee, tea, soups or even water without changing the flavor.

I love being sneaky 🙂

In this recipe, you can use either bone broth or regular broth with collagen powder added for that extra protein and health benefits.

Where to find collagen powder

Broccoli Cheddar Soup | Healthy Recipes | Vegetarian | Gluten Free

This broccoli cheese soup will satisfy your craving for a creamy comfort food and keep you on track to your goals. I add bone broth or collagen powder as a way to add more protein and health benefits. I didn’t add meat because I like the simplicity of the recipe, but I do think chicken would be a good addition.

5.0 from 1 reviews
Healthy Broccoli Cheese Cauliflower Soup + Bone Broth
 
Cook time
Total time
 
Recipe type: Soup
Serves: 2
Ingredients
  • 16 oz cauliflower florets or cauli “rice”
  • 2 cups broccoli, steamed
  • 1 Tbsp butter or ghee
  • 1 ½ cups bone broth OR vegetable/chicken broth with collagen powder
  • ½ cup shredded cheddar cheese
  • S + P
Instructions
  1. Add cauliflower florets or pieces to a pot with 1 cup water. Bring to a boil and then down to a simmer for 10-12 minutes (depending on how big your cauli pieces are).
  2. If there’s a significant amount of water in the bottom of the pan, drain it. Let it cool for a few minutes.
  3. Add to a food processor or blender with about half of the bone broth, butter and S + P. Blend until smooth and creamy. (If using collagen powder, add right to the blender at this point).
  4. Add the rest of the broth and blend.
  5. Throw a cup of broccoli into each bowl of soup and garnish with cheddar cheese.

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Healthy Broccoli Cheese Soup with Bone Broth. Easy weeknight meal. Plant-based diet.

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3-ingredient-pancakes

3 Ingredient Protein Pancakes (ready in 5 min!)

Healthy Pancakes | Healthy Breakfast | Protein Pancakes | Berries

Pancakes!! Such a good treat for breakfast. Even better when they are healthy pancakes full of protein rather than empty calories!

This recipe is SO simple with just 3 ingredients needed. The whole thing takes 5-10 minutes which is AWESOME for mornings, right? Morning time is just too precious. Snooze button anyone?

Note: This post contains affiliate links. If you purchase a product through one of the links on my page, I’ll earn a small commission at no extra cost to you. I appreciate your support!

Healthy Pancakes | 3 Ingredient | Healthy Breakfast | Protein | Healthy RecipesHealthy Pancakes | 3 Ingredient | Healthy Breakfast | Protein | Healthy Recipes | Magic BulletYour best friend for this recipe is the Magic Bullet. Perfect for single serve or double. If you use a larger blender or food processor, you end up losing some of the ingredients to the big bowl or container. A bullet is the perfect size and is very affordable. It can be used for countless other recipes and smoothies. If you don’t have one, here is where to get one.

Healthy Pancakes | 3 Ingredient | Healthy Breakfast | Protein | Healthy RecipesOption to add chia seeds to your pancakes. Not necessary, but an easy way to add protein and omega-3’s to your meal! Why not? Where to get chia seeds.

Another fun thing about this recipe is the toppings! Ideas are endless. My go-to is peanut butter, banana and nuts, but there are so many options. Below, I used coconut cream and berries. Get creative.

Healthy Pancakes | Protein Pancakes | Easy Breakfast | Healthy Breakfast

3 Ingredient Healthy Pancakes
 
Cook time
Total time
 
Recipe type: Breakfast
Serves: 1
Ingredients
  • 2 Tbsp oats – where to get
  • 2 Tbsp cottage cheese
  • 1 egg
  • Optional: 1 tsp chia seeds – where to get
  • Topping ideas: peanut/almond butter, nuts, honey, fruit, shredded coconut
  • Magic Bullet – where to get
Instructions
  1. Heat a pan over medium heat and spray with cooking spray.
  2. In a bullet / blender / mini food processor add all ingredients except for toppings. Blend for 15 seconds.
  3. Make two medium/small pancakes with the batter. Let cook for 1 min or so and flip. Cook another minute and you’re done!

 

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how-to-morning-routine

How To Start Your Day Right With A Morning Routine

How to start your day right with a morning routine | self care | joy | gratitude | meditation | Breathing Exercise | Morning Routine

If you are a “morning person” who just pops out of bed at the sound of the alarm and gets right to it, I admire you. I seriously admire you.

If (like me), you DON’T consider yourself a morning person, don’t worry. I’m not trying to make you into a morning person. The reality is that most of us have to get up in the morning to go into work, maybe work from home, raise kids, clean the house, whatever it is that you do.

Wouldn’t it be great to start your day with a fresh, positive and focused mind? 

How much more productive and HAPPY would you be throughout the day when you started it out intentionally and mindfully?

How to start your day right with a morning routine | self care | joy | gratitude | meditation | Breathing Exercise | Morning Routine

Why You Need A Morning Routine

Research has shown that people who meditate are more productive, show more positive thinking and can handle stress and conflict in a healthier way. Now before you get all freaked out about the word “meditate,” know that what I mean by this is intentional and mindful activities that ground us, make us feel joy and gratitude and give us a positive outlook for whatever comes our way.

Self care is becoming that much more important in our hectic lives. We all want to perform our best, have the energy and motivation to do what we do and have some left over to give to others, right? But how can we do all that if we’re not feeling rejuvenated, refreshed and inspired?

Before you start thinking you can’t do this because you’re not a morning person, take a look at what my mornings used to (and definitely still do sometimes) look like:

1. Alarm goes off at 5:00 am (so that I can work out before going into work)

2. Hit snooze as I laugh at the thought of working out right now

3. 9 min later: Snooze again

4. Think about doing squats and lunges…laugh to myself again

5. Start to feel guilty about snoozing into my workout time, but not enough to get out of bed

6. Repeat step 3 at least three more times

7. Finally get out of bed with 20 min left to get ready, inhale a breakfast and run out the door for work feeling rushed and guilty inside

Sound familiar?

I have made SO much progress by creating a morning routine. I won’t go as far as to say that I enjoy leaving my comfy bed at the crack of dawn and I definitely hit snooze EVERY morning. But…I’ve come to value these few minutes I leave just for me, to fill with something that I ENJOY before starting the day. I’m challenging you to make it a priority to make your days joyful, peaceful and full of gratitude.

I don’t care how busy you are or how early you have to wake up. You CAN make time for this. 15 minutes earlier won’t kill you.

Seriously consider doing this 30 day morning routine challenge. I promise you will only get good out of it.

How to start your day right with a morning routine | self care | joy | gratitude | meditation | Breathing Exercise | Morning Routine

How to Create Your Own Morning Routine

1. Make a cup of coffee or tea. There’s something so enjoyable about making coffee or tea in the morning. It also motivates me to get out of bed when I know I have a warm treat to look forward to. This is when I also love to put a few drops of lemon or peppermint essential oil into my diffuser to help wake me up!

2. Set the timer on your phone. Decide the amount of time you want to set aside for yourself each morning. It could be as little as 5 minutes if that’s all you can manage right now. I like mine to be 15-30 minutes. Setting your timer allows you to focus without having to worry about how much time you have left.

3. How do you want to feel throughout the day today? Maybe it’s peace or joy. Maybe you want to have patience or gratitude. Set your intention.

4. Choose your activity. Below I have a list of things you could do during your morning time. I usually pick a different one every day. Choose one or a couple of the things from the list or come up with your own. It doesn’t really matter what you do, just choose something and be intentional about it. It should be something that brings you joy, peace and / or expresses creativity or gratitude.

5. Start your day feeling refreshed and rejuvenated!

How to start your day right with a morning routine | self care | joy | gratitude | meditation | Breathing Exercise | Morning Routine

DON’TS

DO NOT start your day by:

-Looking at Facebook or Instagram

-Watching or reading the news

-Watching TV or playing video games

Reading a negative email or hearing something sad on the news etc immediately starts your day in a negative mindset. Watching TV or playing video games is a MINDLESS activity. We’re going for mindful. Do your mindful morning activity BEFORE you do any of these things.

30 DAY MORNING ROUTINE CHALLENGE

I’m challenging you to start and maintain a morning routine for 30 days and see how it changes your mindset, your productivity, your happiness and your days.

Some days it will come easier than others. Some days you can only do 5 minutes. But I challenge you to DO IT no matter what. And if you wake up late one morning and you just don’t have time for it, get 5-10 minutes in during the day where you slow down and do something mindful.

Let me know how you feel after this challenge! What kinds of activities do you like doing in your morning routine?

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10 thoughts on “How To Start Your Day Right With A Morning Routine”

  1. I like to start my day with reading, prayer, and a cup of water/tea. If I’m doing really well I add in oil pulling. 🙂 Love that quote up there, too! There’s so much to be thankful for!

  2. Thanks for this! I’m always trying to tweak my morning routine, so this is very useful. I’m trying to get out of the habit of reading email first thing. It’s a tough one to break!

  3. I used to be all about the morning routine! I had a half a dozen kids and if my morning didn’t move the rest of the day didn’t either. Now that the kids are gone, my mornings are slower, which is nice, but seriously I am half as productive as I used to be. I need to get back on the morning routine!

  4. We love our morning routine! Our kiddos routine is even written out on a chalk board in the kitchen (because they’re still in training!). It really does help the mornings go much smoother!

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2 thoughts on “recent posts”

  1. Hi Bri –

    My friend Gabriella Moreno, recommended I reach out to you! We are excited to announce The Bar Method’s second location is opening in Edina on February 1st💥! We are hosting a select group of influencers/VIP’s, like you💞, to join us for an exclusive pre-opening class on Thursday, January 25th at 6:30 pm. You will be the VERY FIRST to see the new digs and experience one of our signature Express classes!

    In addition, we would love to offer you a complimentary month of classes at either of our Twin Cities studios 💁.

    I look forward to having you see the new studio! Let me know if you are able to join us on the 25th.

    The Bar Method Edina
    7509 France Avenue South
    Centennial Lakes
    Edina, MN 55435

    Kayla

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