Meals & Heels

Check out this month's newsletter for tips and tricks on keeping healthy habits through change and a clean eating routine stew recipe to keep you warm as the weather cools off!

YUM. Try this awesome crock pot recipe. I made it as part of my huge batch cook this week and I can't wait to eat it for dinner tonight! http://www.mealsheels.com/african-lentil-stew/

Here is an old favorite. With today being Halloween, candy and chocolate will be all around town in heaps and mounds. If you want a sweet treat that actually follows clean eating guidelines in moderation, make these with your kidlets this afternoon for a tasty, but healthy treat! http://www.mealsheels.com/walnut-butter-cookie-cups/

Leg day? Here is a sandbag workout you can complete in less than thirty minutes that will get your glutes burning. No sandbag? Grab a pair of dumbbells to modify! https://www.youtube.com/watch

Dumbbells-check. Let`s do this. http://breakingmuscle.com//the-extreme-dumbbell-circuit-ch

YUM. This is my fav pesto recipe...so delicious and easy to boot. This recipe uses walnuts instead of pine nuts for added nutritional kick! http://www.mealsheels.com/magical-walnut-pesto/

Mmm, here is a delicious burger recipe. Smokey paprika makes everything even better....especially beef! http://www.mealsheels.com/smoked-paprika-burgers-on-grille/

October's Best: A clean eating fall recipe and workout video of the month!

Check out this tasty and delicious coconut curried squash soup recipe! YUM. http://www.mealsheels.com/curried-butternut-squash-soup-2/

http://greatist.com/grow/subtle-signs-you-need-more-sleep

Supplementation is very confusing, as is knowing what the right foods to incorporate into your diet. This is my take on safe supplementing and whole foods eating and why it can work for you! http://www.mealsheels.com/vitamins-minerals-and-healthy-ha/

Mmmm my sweet tooth is acting up again...dug up this recipe for a healthy treat! http://www.mealsheels.com/rich-delicious-chocolate-coconut/

Fat is such an important part of the nutritional composition of our diets, but not all fat is created equal. I was just having a conversation the other day with someone about Crisco and other vegetable shortenings....then today I stumbled across this article explaining everything in a nutshell. Read, it's worth the few minutes! http://www.meghantelpner.com//vegetables-dont-make-oil-so/

Happy Thanksgiving weekend! Before we head off to all our our delicious but decadent dinners, start your morning off right with a new whole food smoothie creation. Happy blending! http://www.mealsheels.com/blueberry-butter-boom-smoothie/

New workout up! http://www.mealsheels.com/upper-abs-vol-ii/

Sometimes it`s good to re-read these things on a Monday. Stay focused and positive everyone!

Traditional twice baked potatoes are an amazing comfort food, though often filled with too much cheese, sour cream and usually bacon! This is a clean version of that meal using the lower glycemic sweet potato, and loads more veggies. Sour cream and cheese free, this recipe is great for anyone out there avoiding dairy. If you aren’t, feel free to top with a little cheese to make this a bit more decadent. Make sure you eat the whole potato (especially the skin) for all that fiber! Check out my latest blog.

Push Ups! Practice them! http://breakingmuscle.com//how-to-progress-your-way-to-a-p

A perfect soup for a fall feast. This is a fast and easy soup that is so creamy you’d swear it was laden with heavy cream, but with only 141 calories per serving, this soup will satisfy your taste buds without hindering your fitness goals. Plus, you get a huge serving of veggies!

Mmmm with root veggies being harvested right now, here is a fantastic recipe to try with your yams or sweet potatoes. Delish!

Whether you are already an avid exerciser who has become pregnant, or you are a non exerciser who wants to begin participation in regular physical activity to make more positive lifestyle choices during your low risk pregnancy, creating a regular exercise routine is most likely a good choice for you. Read our latest post for more information!

Here is your healthy homework for September: a workout for all fitness levels to try and an awesome recipe to add into your healthy eating plan!

I *heart* leg workouts. I also love all of these exercises. Still working on a proper pistol squat though; consistency has got to pay off someday, right? http://breakingmuscle.com//7-best-bodyweight-exercises-for

Here is the scrumptious pumpkin power ball recipe! Pumpkin spice away! http://www.mealsheels.com/pumpkin-power-balls/

Hahaha, damn that jump rope.So good for your fitness but definitely takes practice. This is a familiar feeling!

Here is a super fiber filled salad that is a tasty and delicious side dish for your dinner tonight! A billion grains, lentils and red thai curry paste...what could be wrong!

Alright, here is a clean eating, EASY, muffin recipe that is tasty and nutritious to boot. These bad boys freeze very nicely so I usually make a double batch to freeze for quick snacks, desserts or an on the go breakfast when I am running late. This is an awesome snack alternative to store bought baked good for your kids as well. No refined sugar in these guys, just ripened bananas as the sweetener. My favorite way to eat them is warmed up and cut in half with some almond butter spread on topno surpriseI put almond butter on everything! Happy baking!

Week 1 of the fall cleanse. Lovely pictures taken by our lovely participants! I'm in love with the chocolate avocado smoothie and the almond flax crackers :)

Get off your butt and get outside to enjoy the awesome fall weather! This is my favorite time to exercise outside because I love the crisp air and the changing leaves. Also, enjoy the ability to use outdoor stairs for your workout before the snow comes. This is a fabulous cardio and leg workout with a little upper body thrown in there to rest your gams. Do this workout for time, as fast as possible, taking rest as needed. Add some music to get keep a good beat and get you motivated to climb those stairs with gusto!

Last chance to join us for our fall detox cleanse! Join us in a Fall Detox Cleanse and enjoy some delicious foods like these while restarting your body. As everybody is going back to school, back to work, and summer leaves us, some comfort food will do us all some good. Be part of a team to share your detox experience.

These beauties are part of our cleanse starting Monday September 14th! Join us in a Fall Detox Cleanse and enjoy some delicious foods like these while restarting your body. As everybody is going back to school, back to work, and summer leaves us, some comfort food will do us all some good. Be part of a team to share your detox experience. Purchase before Saturday September 12 and receive 50% off of a detailed nutrition assessment and a 1 hour session with a CHN Holistic Nutri...tionist. Fall Detox Cleanse: The Autumn Clean This Package Includes: * 4 weeks of comprehensive meal planning with an already made grocery list * Easy to Follow Guidelines * Personal Coaching from a CHN Holistic Nutritionist http://www.mealsheels.com/shop-2/

We offer in studio, in home and online workout programs. September is a great time to get back on track. Our online customers love working out in the convenience of their own home. Join our tribe and sign up for your customized workout program today! Gill will customize a workout that suits you and your space. Email [email protected] to sign up today.... Visit our online gym for some great luch time workouts to do with your coworkers. http://www.mealsheels.com/onlinegym/

DIY herbal teas and a review of the clean eating basics to help us goal set for Fall!

Starting 1 week from today, Monday September 14! Join us in a Fall Detox Cleanse and enjoy some delicious foods while restarting your body. As everybody is going back to school, back to work, and summer leaves us, some comfort food will do us all some good. Be part of a team to share your detox experience. Purchase before Saturday September 12 and receive 50% off of a detailed nutrition assessment and a 1 hour session with a CHN Holistic Nutritionist.... Fall Detox Cleanse: The Autumn Clean This Package Includes: * 4 weeks of comprehensive meal planning with an already made grocery list * Easy to Follow Guidelines * Personal Coaching from a CHN Holistic Nutritionist

It’s happened to all of us. We make a new plan to get fit, healthy and to stay active. We charge in, full speed ahead and then after a few weeks, life gets busy, we get tired, and slowly we fall back into our familiar sedentary habits. Read for more on steps on making your good intentions a reality today!

Starting Monday September 14! Join us in a Fall Detox Cleanse and enjoy some delicious foods while restarting your body. As everybody is going back to school, back to work, and summer leaves us, some comfort food will do us all some good. Be part of a team to share your detox experience. Purchase before Saturday September 12 and receive 50% off of a detailed nutrition assessment and a 1 hour session with a CHN Holistic Nutritionist.... Fall Detox Cleanse: The Autumn Clean This Package Includes: * 4 weeks of comprehensive meal planning with an already made grocery list * Easy to Follow Guidelines * Personal Coaching from a CHN Holistic Nutritionist

Before I started eating real food, I used to love me a mean chicken fried rice. Most restaurants load their chicken fried rice with ‘natural’ flavoring (AKA MSG), and we all know that after you eat Chinese food. you are still hungry and finish off with MORE Chinese food. Get off that chicken fried rice hamster wheel and eat some real food. This is easy to make and just as delicious. Tastes like chicken, because it is! A great dish to try as the seasons start to change. Fall is coming, did you bring your fork?