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Chia Seeds and Chia Seed Jam

Chia seeds are a nutritional powerhouse of protein, omega 3 fats, fiber, vitamins and minerals and antioxidants.  A 2.5 tablespoon serving has 12 grams of carbs, but 11 of them are fiber, so the net carbs (the ones that raise your blood sugar) are one.  You’ll also get 5 grams of protein, 20% of your

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Pesto & Parmesan Chicken and Veggies

Salads are great, but sometimes my clients share with me that they are still a bit hungry after eating one for a meal.  A quick and easy way to add just a few carbs is to stir in ½ cup of cooked rice or couscous.  Couscous is a grain that cooks up in about 5

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Spinach, pine nuts, and couscous salad

Salads are great, but sometimes my clients share with me that they are still a bit hungry after eating one for a meal.  A quick and easy way to add just a few carbs is to stir in ½ cup of cooked rice or couscous.  Couscous is a grain that cooks up in about 5

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Beet Salad

Who knew it was so easy to grow beets?!  This was the first year I planted them in my garden and I’m so glad I did.  Whether you grow them or buy them, beets are a breeze to prep and they’re a nutrition powerhouse.  Each 2-inch beet has just 35 calories, 7 grams of carbs,

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Radish, Cucumber and Yellow Pepper Salad

This week a client asked me if eating radishes was good for you.  She loves them, but hadn’t heard much about their health benefits.  Come to find out, they’re loaded with nutrients.  Radishes provide folate, fiber, riboflavin, and potassium, as well as good amounts of copper, vitamin B6, magnesium, manganese, and calcium.  And don’t forget about the leaves!  They

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Garbanzo Bean and Cabbage Salad

Crunched for time?!  Some days are just more hectic than others and you need a REALLY FAST and REALLY EASY recipe for lunch or dinner so that you don’t end up in the drive-thru line.  This recipe has got you covered.  With only 5 ingredients, it comes together in just minutes.  It tastes great AND

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Chocolate Peanut Butter Banana Smoothie

When you’re craving ice cream but you know there’s a healthier choice, this recipe is for you!  These smoothies are SO delicious and easy to make – and VERY healthy! Chocolate Peanut Butter Banana Smoothie Ingredients 1 TBS cacao powder 1 TBS peanut butter 1 banana 4 oz Greek yogurt ½ cup fresh spinach Water

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Turkey Burger & Black Bean Wraps

Ground turkey makes this wrap even lighter and the bell peppers add lots of color.  Wrap it up in a Romaine leaf or a tortilla – your choice! Turkey Burger & Black Bean Wraps Ingredients: 1 pound lean turkey burger 1 can black beans, drained and rinsed 1 yellow and 1 red bell pepper, chopped

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Fruit with Kefir and Chia Seeds

Kefir is a fermented milk product (cow, goat or sheep milk) that is one of the most probiotic rich foods on the planet.  It comes in liquid form, so think drinkable yogurt with superpowers!  Kefir contains high levels of vitamin B12 and K, calcium, magnesium, biotin, and folate.  Probiotics are the healthy bacteria our bodies

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Chicken – Three Ways

[caption id="attachment_4596" align="aligncenter" width="960"] Cook Vegetable Chicken Potatoes Food Cooking[/caption] Sometimes the hardest part of making dinner is the cooking time for the protein.  Here’s how you can “disguise” chicken to make 3 very distinct meals!  Add your favorite veggie and you’re good to go! Three Chicken Dinners in a Flash! Ingredients (for 2 salads):

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