Posted in Nutrition

Wellness Spotlight: February 2018

Hey babes!

Is it just me or did February FLY by?! Not going to lie January felt like it dragged on… but we’re starting to get SO close to spring time & warmer weather- You know my sunshine loving self is praising this. I’m so excited to be bringing back the Wellness Spotlight posts, a place to highlight my favorite finds from the past month that are from the 3 pillars of BL: real food, mindfulness & movement!


BL Smoothie: Everything You Need to Know

If you’ve been following along  for a while, then you know just how much I LOVE to start my mornings off with a BL smoothie {and if you’re new to BL- welcome! I’m so happy you’re here!}. BL smoothies are something I have been recommending to my clients and having myself for quite a while, so I wanted to share with all of you the secret behind why I love them and how you can make them for yourself! You guys, Chris even loves them & drinks them every morning so they’re husband approved too!

BL Smoothie 1


Instagram Recipes Round Up: Fav BL Treats

Hi babes! Indulgences are the spice of life, right?! We ALL need to treat ourselves from time to time! Sometimes there’s just nothing better than a sweet treat or a cozy comfort food dinner. Here is a round up of some of my favorite indulgent recipes that I have featured on my Instagram {@BlissfullyLively}. Be sure to follow along on Insta because I LOVE to post in real time about my fav foods and recipes in my stories. <3


Instagram Recipes Round Up: Part One

The Community

Hey babes! SO I realize that I’ve posted some recipes on my Instagram {@BlissfullyLively} that needed a special home on the blog! I want these to be available for you to reference when you’re looking for drool-worthy, BL-friendly recipes {plenty of satiating protein, good fats & fiber!}. Also, these are all fantastic dishes to meal prep ahead of time for my BL babes who are short on time.

Tortellini & Chicken Bean Soup

I am kind of becoming a soup cooking professional these days. They are the easiest recipes, so hard to mess up & can be rough chopped for quick assembly!

BL Recipes: Chicken Tortellini Soup

Ingredients:

  • 1 onion, chopped
  • 3 garlic cloves, chopped
  • 1 tbsp. extra virgin olive oil (EVOO)
  • 5-6 carrots, chopped
  • 5-6 celery stalks, chopped
  • 1 bunch kale, chopped
  • 1 tbsp. butter
  • 92 oz. (3 cartons) organic free-range chicken broth
  • 1 tbsp. dried rosemary
  • 1 tbsp. dried thyme
  • 3 bay leaves
  • 2 organic chicken breasts, cooked & shredded
  • 1 package cheese tortellini
  • 2 cans cannelini beans, drained & rinsed
  • Salt & pepper to taste

Directions:

1. Chop onion & garlic, add to large pot with EVOO on medium high heat. Saute for 3-5 minutes until browned.
2. Rough chop all veggies. Set kale aside. Add the rest of the veggies to the pot.
3. Stir in butter & sauté for 5-8 minutes until carrots & celery are soft.
4. Add in chicken broth & spices. Stir to combine.
5. Let simmer until boiling & turn down to low to simmer for 20 minutes.
6. While this is cooking, add chicken to pot & cover with water. Put on high heat until boiling & then turn down to low & simmer for 20 minutes.
7. Shred chicken & add to pot.
8. Add in tortellini, kale & beans. Mix well and add salt & pepper as desired!


Balsamic Caprese Chicken

One of my FAVORITE dishes that I literally never get tired of. Pair it with some green veggies and whole grains on the side {roasted brussel sprouts and quinoa pictured below} and you’ve got yourself the perfect BL dinner!

BL Recipes: Balsamic Caprese Chicken

Ingredients:

  • 1 lb. chicken breasts
  • 1 cup balsamic vinegar
  • 1 dash oregano
  • 1 large tomato
  • 1 tbsp. chopped basil
  • 1 ball of mozzarella, 4 slices
  • 1 tsp. balsamic reduction

Directions:

1. Put chicken breasts in ziplock bag with balsamic vinegar and let marinate overnight.
2. Take out and place on a plate.
3. Pre-heat grill to medium high.
4. Grill chicken breasts 5 minutes {-ish} on each side until cooked through the middle and golden.
5. Add the tomato, basil and mozzarella to the top of the chicken and turn the heat of the grill down to allow the cheese to melt.
6. Once the cheese has melted, transfer to plate & drizzle with balsamic reduction!

Chicken & Quinoa Taco Soup

My BL-twist on a classic. With quinoa and extra veggies this is sure to keep you full all the way to dinner! {Top with some avocado for a dose of healthy fat!}


BL Recipes: Chicken and Quinoa Taco Soup

Ingredients:

  • 3 peppers, chopped
  • 1 yellow onion, chopped
  • 4 garlic cloves, chopped
  • 1 jalapeno, chopped
  • 1 tbsp. olive oil
  • 2 chicken breasts
  • 92 oz. (3 cartons) organic free-range chicken broth
  • 2 cans low-sodium corn
  • 2 cans low-sodium black beans
  • 2 cups dry quinoa
  • 1 cup water
  • 2 cans diced tomatoes
  • 1 can mild diced chilies
  • Chili powder, garlic salt, garlic powder & cayenne paper to taste

Directions:

1. Chop peppers, garlic & onion, add to large pot on medium high heat with olive oil. Saute for 3-5 minutes until soft.
2. Cover with chicken breasts.
3. Add in chicken broth, corn, beans, quinoa, water, tomatoes, chilies & spices.
4. Cover & bring to a boil, once boiling reduce to heat to low & simmer for 20 minutes.
5. Take out chicken & shred.
6. Add back in shredded chicken & stir to combine.
7. Simmer for another 5 minutes & serve with 1/4 avocado!

Loaded Chicken Noodle & Kale Soup

Last but not least… you guys soups are so convenient, a complete meal in one, and reheat amazingly when made ahead of time. {Not to mention my favorite way to warm up from NH winters while I anxiously await warm springtime weather!} Packed with so many more veggies than traditional chicken noodle soup to give you an antioxidant boost!


BL Recipes: Kale Chicken Noodle Soup

Ingredients:

  • 1 yellow onion, chopped
  • 4 garlic cloves, minced
  • 5 carrots, chopped
  • 5 celery stalks, chopped
  • 1 can cannellini beans, drained & rinsed
  • 32 oz. organic free-range chicken broth
  • 1 tbsp thyme
  • 1 tbsp oregano
  • 3 bay leaves
  • 1 lb. cooked & shredded chicken breast
  • 1 bunch kale, chopped
  • 1 cup whole wheat rotini
  • Salt and pepper, to taste

Directions:

1. Chop onions & garlic, put in small bowl.
2. Chop carrots & celery, put in small bowl.
3. Add 1 tbsp. olive oil to soup pot on medium high heat. Add in onions & garlic.
4. Once sautéed until brown, add in 1 tbsp. butter, carrots & celery.
5. Sauté until soft, 5-10 minutes.
6. Add in chicken broth, thyme, oregano & bay leaves.
7. Bring to a boil & then simmer for 20 minutes.
8. Add in chicken, kale & 1 cup rotini, simmer for 10 minutes.
9. Add salt & pepper to taste!

I hope you babes enjoy these recipes! I also LOVE to share recipes that I am cooking in real-time on Instagram story so make sure you’re following there @BlissfullyLively. Stay tuned for part 2 where I’ll be showing you some of my favorite BL indulgences!

xo,

Lauren

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Meal Prep 101 (& FREE Meal Prep Planning Template!)

How many times have you come home absolutely STARVING? You open the fridge and there’s nothing that looks appealing, so you open the pantry. You go back and forth for a bit until you settle on something that is quick and easy {but might not be the healthiest option}. I know I am 100% guilty of this if I don’t plan ahead! This is exactly where meal prep comes in handy – to make your life easier while also helping you stick to your goals.


BL x SSC Whole Body Reset

How are you guys? Holy smokes its been a minute since I have posted. A lot has been going on for BL lately… new clients {so pumped}, teaching more fitness classes & creating a nutrition program from scratch!! All the while trying to create an online nutrition program at a lower price point, keep up with blog posts & put out weekly newsletters…WOAH. my brain hurts just typing that…but we’re doin’ it!

Yes you read that right an in person nutrition program from scratch…

As with anything I was a bit scared to take on such a huge task but I couldn’t be more excited to finally be able to talk about this completed program!

I partnered with Seacoast Sports Clubs a local gym in the Portsmouth, NH area to create a 10 week nutrition & healthy lifestyle program. The basis of the program is to give you the knowledge to meet your wellness goals.

Bl Whole Body Reset

Those goals can be losing weight, eating healthier, moving more, whatever you see you need a little help with to live your healthiest and happiest life.

The program meets every Tuesday night for 10 weeks starting October 17th {at the SSC West End location} from 5:30-7pm. The first 40 minutes of our group meeting consists of nutrition & healthy lifestyle topics such as Portion sizes, nutrient dense meals, eating for satiety, cutting out sugar, etc. & the last 50 minutes is a workout of the week which changes each week to help you find what works best for you. Some examples are cardio, strength training, yoga, boxing.

But now you’re thinking…

Lauren, I’m not a member of SSC!

YOU DON’T HAVE TO BE! This program is offered to member and non members of the gym!

BL x SSC Whole Body Reset

The point of the program is to give you all the knowledge & tools so that at the end of the 10 weeks you can implement them sustainably into your own life!

The course syllabus is below for a more specific look into what we will be chatting about.

So now my question to you…

Have you tried diets & fallen off?
Are you frustrated by the 10 lbs that seem to hang on?
Do you want to learn how to eat more healthfully?

If the answer to these is YES! Then this program is what you need. Fall is a time for change & readjusting your habits.

Why not invest in yourself?

Contact me by email at lauren@blissfullylively.com for more information. I hope to see you October 17th! { Whole Body Reset }

 

xo,

Lauren

 

 


How to Build Your Plate The BL Way

There are sooo many different diets, fads & “meal plans” out there that restrict, cut out or even eliminate food groups from your diet all together. They create stress around picking foods on the “approved food list” that you feel frustrated and inevitably fall off the prescribed “plan”.


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