Crock Pot Rosemary Chicken

Rosemary Chicken in the Crock Pot with Veggies is one of my favorite dishes.  My day started off pretty early today with Spin class, clients and a lot of errands to run.  I knew I would be way too tired to cook tonight.  That is the beauty of the crock pot!  You  toss everything in before work and by the time you come home dinner is ready and your house smells delicious! 

Crock Pot Rosemary Chicken:

1 free Range Organic young Chicken

1 cup low sodium free range organic chicken broth

1\4 cup fresh rosemary

sea salt and pepper

1 bunch of leeks or 1 whole onion chopped

Turn  Crock Pot on Medium heat or 5 hours depending on your crock pot.  Place chicken in the pot, pour over the broth and season with salt, pepper and rosemary.  Add Leeks or Onion.  Let cook for 5 hours.

When I first get home I like to add some vegetables in with the chicken. Let them cook for about 1 hour.   The heat will steam them and give a nice flavor from the seasonings.  This time I did parsnips (very high and fiber and folate), 1 sweet potato cut in to cubes, and broccoli (for the last 20 min so it doesn't become mushy).  Root vegetables are in season right now, so any are wonderful to add!  

Roasted Tilapia with Baby Potatoes

Fish is on of the top 5 power proteins.  Each servings provides 23 grams of easy to digest protein as well as omegas -3s EPA and DHA.  You want to try to eat three 4-5oz servings of fish weekly. 

This recipe only takes about 20 to prepare and is wonderful for those who don't like "fishy" fish.  My husband normally doesn't care for tilapia, but LOVED this dish!

Makes 4 servings.
1 lb baby potatoes, halved
1 lemon thinly sliced
sea salt and pepper to taste
2 tbsp. olive oil
4 tilapia fillets
1\2 cup pitted kalamata olives
1 red pepper chopped
1 tbsp. capers
1\2 tsp. paprika

Heat oven to 400 degrees.  In a large baking dish, toss potatoes with lemon, salt, pepper and olive oil. Arrange potatoes in a single layer.  Put into oven roast, tossing once about 20 min. Season fish with paprika and tuck into potato mixture.  Bake for 10 min. Toss olives, red pepper, and capers into the mix.  Continue to bake another 15 min. or until fish is opaque and potatoes are golden brown.  I like to always have something green at every meal, so I had a side of mixed veggies with this dish. 

25 Minute Meal

This is one of my husbands favorite meals that I make (which is good because its the easiest).  Garlic Clove Foods,  a company started by a family who wanted to make fast healthy food with no preservatives is found online and also at Whole foods and other health food stores across the country.    All of the flavors are delicious! Last night for dinner I made the millet and quinoa pilaf. 

You literally just add the bag of wonderful ingredients to 3 cups of vegetable broth and boil for 25 min.  Although you don't need to because quinoa as plenty of protein on its own, I added 1 grilled free range chicken breast to the mixture as it cooked for a little added flavor. 

www.garlicclovefoods.com

Easy Ways to go Organic

http://well.blogs.nytimes.com/2007/10/22/five-easy-ways-to-go-organic/

First Day In The Life....

 Now that I can stomach something other than toast for breakfast, it was steel cut oats with Cinnamon, raisins and unsweetened almond milk.  Yumm!  I have completely cut out caffeine from my diet (its amazing the things you will give up for your baby).  So now my drink of choice in the morning is hot water with lemon.  It is actually very nice tasting and great for the digestive tract.

 Finally everyone was able to get out and about today after the snow storm.  By the amount of people in the gym today I think everyone was ready to get out of the house! This is one of my amazing clients preforming a push up on the bosu ball today. Great upper body exercise! She also preformed 4 sets on the leg press with 225lbs on each side. Now those are some strong legs. If you want a nice behind the leg press is the place to be in the gym.

Mahi Mahi couscous with steamed asparagus

Mahi Mahi is a great source of protein and so delish! It is also low in mercury so safe for those who are preggers. Asparagus is a natural diuretic if your feeling a little bloated chow down on some!

Bored and Snowed in?

Try these at home moves to tighten your tush!
Reverse Lunges: Put hands on hips, and lunge back.  Make sure your front knee does not go over your toes.  Count to 24.  Repeat 3 times.
Couch Squats:  Let your butt hit the couch, but before you sit down hold for 10 seconds. Repeat this 20 times.

Bridges:  Lay on your back with you knees bent.  Lift your hips in the air and squeeze those glutes! Repeat 25 times.

New Favorite Snack

Brad's Raw Kale Chipswww.Bradsrawchips.com