Motivational Monday

"If you fell down yesterday, stand up today. "

- H. G. Wells

Fitness Tip of the Week:

• It takes a deficit of 3,500 calories in order to lose one pound.  Calories in and calories out. Work on burning more calories than are being brought in! 

Beakfast Recipe of the Week:

• Tomato Toast with Macadamia Ricotta
• Macadamia Ricotta: 
• 1 cup soaked raw macadamia nuts, drained and rinsed
• 1 1/2 tablespoons nutritional yeast
• 2 teaspoons apple cider vinegar
• 1 1/2 teaspoon fresh lemon juice
• 2 teaspoons white mellow miso paste
• 2 small cloves garlic
• 8-10 tablespoons filtered water
• 1/4 teaspoon fine grain sea salt
• Tomato Toast:
• 6-8 slices whole grain gluten-free bread (or bread of choice), toasted
• 1/2 pound tomatoes (see notes), sliced with 1/4" thickness
• 1/2 cup macadamia ricotta
• 1/4 cup julienned shiso 
• a few pinches black lava salt (or large grain sea salt)

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Black Bean Breakfast Bowl
• 2 tablespoons of olive oil
• 4 eggs, beaten
• 1 (15) ounce black beans, drained and rinsed
• 1 avocado, peeled and sliced
• 1/4 cup salsa
• salt and ground pepper to taste

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Cauliflower Chicken Fried Rice
• 1 teaspoon peanut oil plus 2 tablespoons, divided
•  2 large eggs, beaten
• 3 scallions, thinly sliced whites and green seperated
• 1 tablespoon grated fresh ginger
• 1 tablespoon minced garlic
• 1 pound boneless, skinless, chicken thighs, cut into 1/2 inch pieces
• 1/2 cup diced red bell pepper
• 1 cup snow peas, trimmed and halved
• 4 cups cauliflower rice
• 3 tablespoons reduced-sodium tamari or soy sauce
• 1 teaspoon sesame oil (optional)

Visit This Link to View the Full Recipe                   

Exercise of the Week:

 Push Up (3 sets for 10 reps):

Stretch of the Week:

Lunge Quad Stretch (15-30 second hold):