Healthy eating

Monday, 8 January 2018

10 Healthy Meal Prep Musts | New Year 2018

Sunday, 7 January 2018

FULL WEEK VEGAN MEAL PREP ($6/Day) How to Meal Prep - Ep. 71

Our how to meal prep vegan for a full week is finally here! Even if you aren't plant based, this is a GREAT way to save some money! You've got banana muffins, rice and beans, Steph's curry and a delicious quinoa and zucchini dish with marinara sauce. These meals will last you 6 days, which leaves you a day to eat whatever you'd like, like a hot breakfast on Saturday morning, or to catch up on a meal if you ended up going out for dinner one night. YUM! ------------ *BUY OUR MEAL PREP COOKBOOK HERE* http://amzn.to/2y6PKyn ------------ ::JOIN the Fit Fam Facebook Group:: http://ift.tt/2CN496C ------------ :::PRODUCTS WE USED IN THIS VIDEO::: MEAL PREP BENTO BOX CONTAINERS: http://amzn.to/2DFCoZB MEAL PREP CONTAINERS: http://amzn.to/1rlgip8 Adam's Knife: http://amzn.to/2vAA8hW Adam's Lemon Squeezer: http://amzn.to/2dDmM1J FOOD SCALE: http://amzn.to/1SvHDiu That wok: http://amzn.to/2noDXHa Our full cookware: http://amzn.to/29HWmXt ----------- Still don't know your MACROS? Download our FREE Macro spreadsheet: http://ift.tt/2ACeMDx Are you not even sure what "MACROS" are??? Don't worry this 90 second video will explain everything! https://youtu.be/SkJauRBDHqY For the meal prep: If you're aiming for 1500 calories per a day This prep will make food for 6 days Breakfast: 2 muffins Lunch: Any Main Dinner: Any Main Add some snacks if you need more than 1500 calories If you're aiming for 2100 calories per day This prep will make food for 4 days Meal 1: 3 muffins Meal 2: Any main Meal 3: Any main Meal 4: Any main Add some snacks if you need more than 2100 cals If you are bulking - double or triple the rice and quinoa for each meal -------------- Snack Ideas: 1/4 cup almonds or your favorite nut 1/2 of an avocado Granola bars: https://youtu.be/CbdCSUlh1fU Superfood balls: https://youtu.be/CbdCSUlh1fU?t=5m10s Hummus with carrot/pepper/cucumber sticks: https://youtu.be/VA0d7bvLUdI Buffalo cauliflower: https://youtu.be/VA0d7bvLUdI?t=2m42s -------------- STORAGE AND REHEATING DIRECTIONS: 1. All meals should be fine for 6 days, but if you are more comfortable putting in the freezer, you can put 4 meals in the freezer for days 5+6. *Note - the guacamole will not freeze well and can go brown so you may want to place it in a seperate air tight container. Watch this clip to see how to store it: https://youtu.be/TuoyzVpmKuE?t=6m25s 2. If frozen, take the meals out the night before you plan to eat and place in fridge to thaw. 3. Once thawed, reheat in a covered saute pan for a few minutes or eat cold... or put in your Hot Logic! Don't know what a "Hot Logic" is??? Check out this info video: https://youtu.be/6bfmefjupu4 If you want a Hot Logic: Just go to: http://ift.tt/2rFkktS At checkout, enter the coupon code: “fitcouplecooks” so that YOU can get 20% off!!! WOOOOO!!! -------------- RICE AND BEANS 3/4 cup brown rice 2 cups water 1/2 white onion (about 100g) 2 garlic cloves 2 small cans black beans cilantro 1/2 red onion (100g) 2-3 tomatoes (about 300g) 2 avocados jalapeno (optional) 2 tbsp coconut oil 2 tbsp olive oil **You can use ALL olive oil if you want MACROS for 1 MEAL: Calories: 566 Protein: 17 Carbohydrates: 66 Fiber: 19 Sugar: 3 Fat: 26 -------------- STEPH'S CURRY 3/4 cup brown rice 1 1/2 cups water 1/2 yellow onion 4 garlic cloves small piece of ginger* (we didn't have any but you can add it) 2 tablespoons coconut oil 100g carrots (about 1) 250g zucchini (about 1) 100g green beans 100g mushrooms (about 3 big ones) 1 can - 15oz / 425g chickpeas 12oz / 350g tofu (firm or extra firm) 1 can - 13.5oz / 400mls coconut milk salt/pepper 1 tsp cumin 1 tsp tumeric 1 tsp curry powder MACROS for 1 MEAL: Calories: 578 Protein: 22 Carbohydrates: 46 Fiber: 13 Sugar: 5 Fat: 34 -------------- ONE POT 15 MINUTE MEAL PREP 3/4 cup quinoa 2 cups water 400g zucchini (about 2-3) 1 can black beans 60g kalamata olives, pitted (about 16-20) 1 tsp himalayan salt 1/2 tsp cracked black pepper 1/4 cup olive oil 2 cups marinara sauce (no sugar added) 2 cups raw spinach 1/2 cup raw almonds MACROS for 1 MEAL: Calories: 533 Protein: 18 Carbohydrates: 50 Fiber: 16 Sugar: 8 Fat: 29 -------------- BANANA MUFFINS Ingredients are to make 12 MUFFINS: ---Bake at 400F/200C for 18 minutes 3 bananas, mashed (about 375g total) ¼ cup coconut oil, melted ¼ tsp sea salt ½ tsp baking powder 1 tsp baking soda ½ cup arrowroot starch/powder 1 cup almond flour ½ cup old fashioned oats (optional) 1 tsp vanilla 1 tbsp coconut oil for greasing the pan MUFFINS if you have 2 out of 12: Calories: 323 Protein: 6 Carbs: 32 Fiber: 5 Sugar: 8 Fat: 19 MUFFINS if you have 3 out of 12: Calories: 489 Protein: 9 Carbs: 48 Fiber: 7 Sugar: 12 Fat: 29 -------------- *All macros calculated using My Fitness Pal*

Friday, 5 January 2018

Health & Fitness Resolutions for 2018 | How to Get Started

Here's to a healthy and productive 2018! Some of my goals for 2018, tell me in the comments what's yours?? ♡ S U B S C R I B E : http://bit.do/tQVe F O L L O W M E ♡ insta: @toristerling_ ♡ fitness insta: @toristerlingfitness ♡ snapchat: tori.sterling ♡ twitter: toristerling_ ♡ spotify: toristerling C O N T A C T M E ♡ business@beaufreshmedia.com ♡ C H E C K T H E S E V I D E O S O U T T O O ! ♡ ♡ Christmas haul: http://bit.ly/2CH4Z42 P O P U L A R V I D E O S ♡ Brow Routine: http://bit.ly/2m1yeGL ♡ How I Went from Black Hair to Blonde IN ONE DAY: http://bit.ly/2dwfjft ♡ Kylie Jenner Makeup Tutorial: http://bit.ly/17nXquY ♡ Prom Dress Shopping with Me: http://bit.ly/1HHvYDh ♡ PROM 2015 Get Ready with Me: http://bit.ly/2dWtsEj ♡ Everyday Summer Makeup Routine: http://bit.ly/2dXwiL3 ♡ Prom 2016 Get Ready with Me: http://bit.ly/2dwfZS3 Camera: Canon 70D Editing Software: Final Cut Pro X & Motion 5 My Backdrops: (I have multiple here are the links to my favorites) Champagne Glitter: http://ift.tt/2nsWq6d Red Glitter: http://ift.tt/2nWKy8v White Glitter: http://ift.tt/2nt3L5A Black Glitter: http://ift.tt/2nWHgCi Pink Glitter: http://ift.tt/2nsYNG6 Teal Glitter: http://ift.tt/2nX0Gan Charcoal Glitter: http://ift.tt/2nsVa2V I am 19 years old, for those asking Please subscribe, share, & like this video! This is not a sponsored video. Everything mentioned was purchased by my own money. All opinions are my own. Hi I'm Tori Sterling, a 19 year old lifestyle beauty guru from the East Coast. I make a ton of videos involving makeup tutorials, fashion lookbooks, DIYs, get ready with me, vlogs, challenges, and much much more. Make sure you subscribe so you don't miss out on any videos and also follow me on my social media such as Twitter, Tumblr, and Instagram to stay even more connected with me! See you in my next video! Xoxo, Tori

Thursday, 4 January 2018

5 MORE Healthy Meal Prep Ideas | New Year 2018

Click here to SUBSCRIBE: http://bit.ly/1dn24vP *New Healthy Meal Plan 2018 eBook* Available Now: http://bit.ly/HMP2018 *Meal Plan eBook Bundle* Includes Meal Plan 2017 eBook + Meal Plan 2018 eBook: http://bit.ly/HMPBUNDLE More Meal Prep Ideas: http://bit.ly/1SQEHwX Healthy Breakfast Recipes: http://bit.ly/1OuA1v1 Healthy Lunch Recipes: http://bit.ly/1XQuIri Healthy Dinner Recipes: http://bit.ly/2hzVBFv Frequently Used & Favorite Items: http://amzn.to/2qTillc Purchase eBooks here Healthy Meal Plan 2017 eBook Available Now: http://etsy.me/2hRzjvi *eBOOK BUNDLE* | All three Meal Prep Made Easy eBooks for only *$12.99*: http://bit.ly/MealPrepBundle *NEW* 30 Days of Smoothies: http://bit.ly/230Smoothies Dinner Made Easy: http://bit.ly/DinnerMadeEasy 5 Weeks of Healthy Meal Prep: http://bit.ly/MealPrepeBook BBQ Chicken & Pineapple Salad Servings: 1 Cal: 481 BBQ Chicken 1 tsp vegetable oil 1 (4-ounce) boneless skinless chicken breast ¼ tsp garlic powder ¼ tsp paprika 2 Tbsps barbecue sauce Salt & freshly cracked black pepper to taste Brush chicken breast with oil & season with garlic powder, paprika, salt & pepper to taste. Grill over med-high heat until it releases easily from the pan, about 4 to 5 mins. Flip chicken & continue to grill until it releases easily from the pan, another 4 to 5 mins. Brush chicken on both sides with barbecue sauce & continue to cook until it reaches an internal temperature of 165ºF. Ham & Pineapple Salad 2 cups chopped romaine lettuce 1/2 cup diced pineapple 1/8 cup diced deli ham 1 Tbsp sliced red onion 1 Tbsp ranch dressing Add romaine to serving dish. Top with pineapple, ham, & red onion. Place ranch dressing in a small container on the side. Top with barbecue chicken breast. Vegetarian Mediterranean Meal Prep Servings: 1 Cal: 565 Vinaigrette 1 Tbsp olive oil 2 tsps red wine vinegar 1 tsp chopped parsley Salt & freshly cracked black pepper Whisk ingredients & set aside. Mediterranean Salad 1 cup cooked orzo 1/2 cup diced cucumber 1/4 cup diced feta cheese 1/2 cup canned chickpeas, rinsed & drained 2 Tbsps sliced Kalamata olives 1/2 cup halved cherry tomatoes 1 lemon wedge Place your orzo into a serving dish. Top with remaining ingredients & pour over the vinaigrette. Dijon Salmon & Potato Salad Servings: 1 Cal: 553 Lemon Dijon Vinaigrette 2 Tbsps olive oil 1/2 lemon, zest & juice 1 garlic clove, grated 2 tsps Dijon mustard Salt & freshly cracked black pepper to taste In a small bowl, whisk all ingredients together. Use half of the vinaigrette to marinate the salmon, & the other half to dress potato salad. Lemon Dijon Salmon 1 (4-ounce) salmon fillet Lemon Dijon vinaigrette Preheat the oven to 375ºF. Brush salmon with lemon dijon sauce & place on parchment lined baking sheet. Bake until cooked through, 12 to 15 mins. Potato Salad 1 cup quartered baby potatoes, steamed 1/4 cup seeded & diced cucumber 1/4 cup diced celery 1 Tbsp chopped parsley 1 Tbsp chopped chives Half of the lemon vinaigrette Salt & freshly cracked black pepper In a large bowl, toss together potatoes, cucumber, celery & pour over the remaining lemon dressing. Season with herbs, salt & pepper & toss well. Smoky Vegan Burrito Bowl Servings: 1 Cal: 567 Smoky Chipotle Black Beans 1 tsp vegetable oil 1/4 cup finely minced onion 1 garlic clove, minced 1/2 cup canned black beans, rinsed & drained 2 Tbsps salsa 1 Tbsp minced chipotle in adobo sauce 1 tsp agave 1 Tbsp chopped cilantro Salt & freshly cracked black pepper In a small skillet over med-high heat, heat vegetable oil. Add onions & cook until they have softened, 2 to 3 mins. Add garlic & cook until fragrant, about 30 seconds. Add black beans, salsa, chipotle in adobo & agave. Season with salt & pepper to taste & cook until beans have heated through, about 2 mins. Stir in cilantro. Corn Salsa 1/2 cup corn kernels (fresh or frozen) 1/2 lime, zest & juice 1 Tbsp finely diced red onion 1 Tbsp chopped cilantro 1/4 tsp ground cumin Salt & freshly cracked black pepper In a small bowl, toss together corn, lime zest & juice, red onion, cilantro & cumin. Season with salt & pepper to taste. Sides 3/4 cup cooked brown rice 1/4 avocado, sliced Garlic Shrimp & Green Bean Salad Servings: 1 Cal: 525 Lemon Garlic Shrimp 1 tsp oil 1/2 cup shrimp, peeled & deveined 1 garlic clove, minced 1/2 lemon, zest & juice Salt & freshly cracked black pepper Heat oil in a skillet over med-high heat. Add shrimp & cook for 1 to 2 mins. Add garlic & continue to cook until shrimp is cooked through. Add lemon zest & juice & season with salt & pepper to taste. Green Bean Tomato Salad 1 cup trimmed green beans, steamed 1/2 cup halved cherry tomatoes 1/4 cup diced feta cheese 1 Tbsp minced shallot 1 Tbsp olive oil 2 tsps lemon juice Salt & freshly cracked black pepper In a large bowl, toss together all of the ingredients. Quinoa 1 cup cooked quinoa *SOME links provided are affiliate links

Wednesday, 3 January 2018

Full Home Cleaning Routine (with natural + organic products)

Happy New Year Sunshines! This video has been my #1 requested for many years and I'm so happy to enter 2018 sharing a full home cleaning routine using my long time favorite cleaning products + some new tips & tricks for shopping and making your cleaning days much easier. LET'S GET CLEAN IN 2018! See more details on my blog post⇢ http://bit.ly/2CkHxWU ☟ SUBSCRIBE TO MY CHANNEL ☟ http://ift.tt/1KBImXu ☟ PREVIOUS VIDEOS ☟ Holiday Beauty Routine + Skin Prep ⇢ https://youtu.be/EdU_v_FTNxg Pampering Routine (Skin + Hair Recovery) ⇢ https://youtu.be/EMC49FWVrQM Gender Reveal Vlog ⇢ https://youtu.be/0ybKqfovZzM ☟PRODUCTS + FREE OFFER ☟ ⇢ http://ift.tt/2lStYHp I partnered with Grove Collaborative to give you this great FREE offer when you sign up and spend $20+ on your first order! To get this free offer you must use my link and it'll auto apply when you check out ⇢ http://ift.tt/2lStYHp FREE OFFER INCLUDES: a: Grove Collaborative 3 pack concentrates (All purpose, Tub & Tile, & Glass Cleaner) b: Grove Collaborative glass spray bottle c: Grove Collaborative 2 pack Microfiber cloths d: Grove Enamel Caddy e: Free Shipping + Free VIP trial f: Total value: $40+ (what a great deal!) *Note: if you already use grove, you'll get a free set of their walnut scrubber sponges (same link will auto apply it) LAUNDRY: Ecover Zero Non-Chlorine Bleach Dr. Bronners Sal Suds Bob's Red Mill Baking Soda (no aluminum) 20 Mule Team Borax Organic Control Liquid Detergent Sun & Earth Fabric Softner Wool Balls (reusable) ETSY COUNTER TOPS / TABLES / GLASS: Grove Collaborative 3 pack concentrates Grove Re-usable Glass Bottles Vinegar Disinfectant DIY Grove Microfiber cloths Grove Caddy Full Circle Cellulose Sponge Cloths Full Circle Mini Dust Pan DISHES / KITCHEN: Ecos Rinse Aid If You Care Dishwasher Tablets Ecos Dish Soap + Dishwasher Gel Grove Glass Cleaner Brush Full Circle Bottle Brush Grove Walnut Sponge Full Circle + Grove Brush Dish Grove Natural Latex Cleaning Gloves Microfiber Dish Drying Pads (sur la table) LIVING ROOM / ENTRY WAY: E-cloth Duster Full Circle Duster DoTerra Essential Oil Diffuser Ancient Apothecary Rosemary essential oil Grove Microfiber Towel E-Cloth Mop DIY Floor Cleaner Shark Floor/Carpet Vacuum BATHROOM: Grove Concentrate Tub & Tile Cleaner Vinegar DIY Spray Grove Hand Sanitizer A La Maison Fig Basil Handsoap Bronners Sal Suds Toilet Brush Cleaner (CB2) ☟ FOLLOW ME ☟ • WEBSITE: http://ift.tt/2xT1Bh1 • INSTAGRAM: @SunKissAlba http://bit.ly/2thHeKk • TWITTER: @SunKissAlba http://bit.ly/2arMhhe • FACEBOOK: @SunKissAlba http://bit.ly/2xennxM • SNAPCHAT⇢ @SunKissAlbaXO • PINTEREST: @SunKissAlba _________________________________ For Business Inquires, My Manager⇢ Alba@gleamfutures.com ------------------------------------------------------ PO BOX MAIL⇣ Alba Garcia PO Box 658 Nanuet, NY 10954 _________________________________ 🎵 MUSIC: Seconds into Months - Sebastian Forslund * Licensed by Epidemic Sound FTC DISCLOSURE: This video is in partnership with Grove Collaborative, in agreement to feature their online shop and why I use it. The brands I'm using in the video are what I've genuinely been using for years and Grove carries these brands on their website. I have no affiliation to the brands mentioned, I sincerely love and use these products. As always all opinions are my own. I am disclosing this in accordance with the Federal Trade Commission guidelines concerning the use of endorsements and testimonials in advertising.

How to Follow Dr. Oz's Pegan 365 Diet

The Pegan 365 diet is a year-round plan that incorporates aspects of both the paleo and vegan diets. Watch this video to find out how you can get started today. Get Paleo 365 recipes and more: http://bit.ly/2lQ87kv Subscribe to Dr. Oz's official YouTube channel: http://bit.ly/2xqhlaW

Monday, 1 January 2018

5 NEW Healthy Meal Prep Ideas | New Year 2018

Click here to SUBSCRIBE: http://bit.ly/1dn24vP *Brand New* Healthy Meal Plan 2018 eBook Available Now: http://bit.ly/HMP2018 **Meal Plan eBook Bundle** Includes Meal Plan 2017 eBook + Meal Plan 2018 eBook: http://bit.ly/HMPBUNDLE More Meal Prep Ideas: http://bit.ly/1SQEHwX Healthy Breakfast Recipes: http://bit.ly/1OuA1v1 Healthy Lunch Recipes: http://bit.ly/1XQuIri Healthy Dinner Recipes: http://bit.ly/2hzVBFv Healthy Snack Recipes: http://bit.ly/2aCBfDM Frequently Used & Favorite Items: http://amzn.to/2qTillc Purchase my eBooks here: Healthy Meal Plan 2017 eBook Available Now: http://etsy.me/2hRzjvi *eBOOK BUNDLE* | All three Meal Prep Made Easy eBooks for only *$12.99*: http://bit.ly/MealPrepBundle *NEW* 30 Days of Smoothies: http://bit.ly/230Smoothies Dinner Made Easy: http://bit.ly/DinnerMadeEasy 5 Weeks of Healthy Meal Prep: http://bit.ly/MealPrepeBook Rainbow Crunch Salad Servings: 1 Cal: 604 Dressing: 1 Tbsp olive oil 2 tsp apple cider vinegar 1 tsp honey Salt & freshly cracked black pepper Salad: 1/2 cup shredded red cabbage 1/2 cups thinly sliced carrots 1/2 yellow bell peppers, diced 1/2 cup seeded & diced cucumber 1/2 cups thinly sliced radishes In a small bowl, whisk together olive oil, apple cider vinegar, honey, salt & pepper. Set aside. Assemble salad by arranging all of the vegetables in a serving dish & topping with dressing. Herb & Garlic Baked Chicken Breast 1 (4-ounce) boneless skinless chicken breast 1 tsp olive oil 1 tsp garlic powder 1/2 tsp dried thyme 1/4 tsp dried oregano 1/4 tsp dried basil Salt & freshly cracked black pepper to taste Preheat the oven to 375ºF. Place chicken onto a nonstick or parchment lined baking sheet. Drizzle with oil & season with garlic powder, thyme leaves, oregano, basil & salt & pepper to taste. Bake chicken until it’s cooked through, about 25 to 30 min. Herb & Garlic Quinoa 1 cup cooked quinoa 1 garlic clove, grated 2 Tbsp chopped parsley Salt & freshly cracked black pepper Combine all of the ingredients together. Chili Stuffed Peppers Servings: 1 Cal: 602 Chili Stuffed Pepper 1 tsp vegetable oil 1/2 cup diced onion 1 garlic clove, minced 1/2 cup ground turkey 2 tsp chili powder 1/2 cup canned kidney beans, rinsed & drained 1 cup canned diced tomatoes 1 red pepper, halved & seeds removed (leave green stems on) Salt & freshly cracked black pepper 2 Tbsp shredded cheddar cheese Cilantro to garnish In a large skillet over med-high heat, heat oil. Add onion & cook for 1 to 2 min. Add garlic & cook until fragrant. Add turkey & continue to cook until it is no longer pink. Season with chili powder. Add beans & diced tomatoes. Cook until the mixture has thickened slightly, about 4 to 5 min. Season with salt & pepper to taste. Preheat the oven to 375ºF. Place red pepper halves into a baking dish. Fill each pepper half with chili mixture. Top with cheddar cheese & bake until peppers begin to soften, about 15 to 20 min. Garnish with fresh cilantro. Cilantro Lime Rice 3/4 cup cooked white rice 1/2 lime, zest & juice 1 Tbsp chopped cilantro Salt & freshly cracked black pepper to taste Combine all of the ingredients in a bowl. Healthy Chickpea & Dill Salad Servings: 1 Cal: 439 Marinated Dill Pickle Chickpeas on Spinach 1 cup canned chickpeas, rinsed & drained 1/4 cup diced cucumber 1/4 cup diced celery 2 Tbsp finely diced dill pickles 1 Tbsp minced red onion 1 Tbsp dill pickle brine 1 Tbsp olive oil 1/2 tsp Dijon mustard 1 tsp chopped dill 2 cups baby spinach Salt & freshly cracked black pepper to taste Lemon wedge for garnish Combine all of the ingredients in a large bowl. Mix well. Allow chickpeas to sit for at least an hour in the fridge before serving over baby spinach. Protein-Packed Tuna Salad Servings: 1 Cal: 418 Tuna Salad 1 can of tuna, drained 1 Tbsp minced red onion 1/2 tsp lemon pepper seasoning 2 Tbsp mayonnaise Combine all of the ingredients together in a bowl. Crunchy Romaine Salad 2 cups chopped romaine lettuce 2 radishes, thinly sliced 1/4 cup sliced celery Place the romaine into a serving dish. Top with radishes & celery. Sides Hard boiled egg Lemon wedge Healthy Beef & Broccoli Servings: 1 Cal: 518 Beef & Broccoli Stir-Fry 1/3 cup beef broth 1 Tbsp soy sauce 2 tsp hoisin sauce 1 tsp cornstarch 1 garlic clove, minced 1/2 tsp grated ginger 1 tsp sesame oil or vegetable oil 1 (4-ounce) striploin or sirloin steak, thinly sliced 1 cup broccoli florets 1/4 tsp sesame seeds 1 green onion, sliced on the bias In a small bowl, whisk together broth, soy sauce, hoisin sauce, cornstarch, garlic & ginger. Set aside. In a large wok or skillet, heat oil over med-high heat. Add steak & cook, tossing often until it is almost cooked through, about 3 min. Add broccoli to the pan & pour over the sauce. Cover pan & cook until broccoli is bright green & tender crisp, about 2 to 3 min. Garnish with sesame seeds & green onion. Rice 3/4 cup cooked white rice *SOME links provided above are affiliate links