Body Systems Active
  • HOME PAGE
  • About Us
  • WELLNESS COACH
  • EXERCISE
    • Low Impact Cardio
    • Cardio Endurance Workout
    • Total Body Strength Workout
    • Hips, Butt & Thigh Workout
    • Strength Training Basics >
      • Strength Training Exercises
    • Lower Body Strength
    • Upper Body Workout
    • Perceived Exertion Scale
    • Beginner Abs & Back
    • Core Exercises
    • Intermediate Core Workout
    • Dynamic Ab Workout
    • Total Body Stretch I & II
    • Chair Stretches
    • Ball Stretch Exercises
    • Basic Yoga Poses
    • Lower Body Stretches
    • Stretch with Bands
    • Other Workouts
  • FOOD
    • Sugar Detox Plan
    • Snack Quiz
  • STRESS RELIEF
  • RESOURCES
  • BLOG
  • RECIPES
  • CONTACT US
  • WELLNESS CHALLENGE
    • SIGN UP - End Yr Challenge
    • PRIZE LIST - End Yr Challenge
    • Media/Bloggers Sign Up
    • Sponsor Form - End Yr Challenge
  • HOME PAGE
  • About Us
  • WELLNESS COACH
  • EXERCISE
    • Low Impact Cardio
    • Cardio Endurance Workout
    • Total Body Strength Workout
    • Hips, Butt & Thigh Workout
    • Strength Training Basics >
      • Strength Training Exercises
    • Lower Body Strength
    • Upper Body Workout
    • Perceived Exertion Scale
    • Beginner Abs & Back
    • Core Exercises
    • Intermediate Core Workout
    • Dynamic Ab Workout
    • Total Body Stretch I & II
    • Chair Stretches
    • Ball Stretch Exercises
    • Basic Yoga Poses
    • Lower Body Stretches
    • Stretch with Bands
    • Other Workouts
  • FOOD
    • Sugar Detox Plan
    • Snack Quiz
  • STRESS RELIEF
  • RESOURCES
  • BLOG
  • RECIPES
  • CONTACT US
  • WELLNESS CHALLENGE
    • SIGN UP - End Yr Challenge
    • PRIZE LIST - End Yr Challenge
    • Media/Bloggers Sign Up
    • Sponsor Form - End Yr Challenge
Search by typing & pressing enter

YOUR CART

7/10/2017 0 Comments

Dark Chocolate Frozen Banana Protein Bites

Picture
Summer time treats are either high in sugar or high in empty calories.  My favorite treat is frozen bananas which mimic great ice cream and are full of fat free goodness plus potassium.  And did you know that our bodies retain extra fluid in the hot summer months and potassium helps to flush out excess fluids and toxins.  Little powerhouse bites!

INGREDIENTS:  
3 - 4  Small Bananas cut into 1" bites
6 oz Dark Chocolate chopped
1/2 tsp Coconut Oil
5-6g of Unflavored Collagen Peptides Protein (usually 1/2 scoop) 
Sea Salt Flakes
Toothpicks or small skewer sticks

OPTIONAL TOPPINGS:
1/2 C Chopped Nuts
1/2 C Chopped Unsweetened Coconut
1/2 C Chopped Dried Fruit

DIRECTIONS:
1. Place cut bananas onto a parchment lined cookie sheet FREEZE for 1 hour.  

2. Using a small saucepan, bring water to a soft boil and place a metal bowl over to create a double boiler.  Melt the chocolate and coconut oil over the double boiler till just melted, then stir in Collagen.  Do not over cook otherwise your chocolate will seize up. Remove from heat.

3.- Remove frozen banana bites, insert a toothpick or skewer stick and dip in the melted chocolate/coconut oil.  Place back on the parchment paper.  Sprinkle the top of the banana with a few grains of sea salt.  Then roll in your favorite topping.  Be creative.  Chopped nuts or unsweetened coconut are perfect but did you know that chopped dried fruit like acai berries, strawberries or goji berries will add nutrient dense flavor?

4. Place back in freezer covered till ready to eat!


​
0 Comments

1/2/2015 0 Comments

Hamburger with Cabbage - Carb Free

This is surprisingly an easy to make, "goes a long way" carb free option.

1 lb Hamburger
Cabbage or cabbage mix
Onion
Bacon
Seasoning

I'm being vague with this because you can add in how ever much to your taste and add whatever seasonings you like.  I'll give you the guidelines but take it from there and make it yours.

Dice the onion and bacon and add to medium hot pan.  Stir fry till bacon is cooked.  Don't get rid of that glorious bacon grease because it'll be soaked into the cabbage when added.

Then add the hamburger and stir.  Season with anything that you would normally season your beef.  I like Mrs. Dash garlic & herb, salt, and some more garlic.  Sometimes I'm wild and do Mrs. Dash lime mexican blend or even add in some Siracha.  But make it your own.  Cook until the meat is about done, then add in your cabbage.  Cover and let cook on a little lower heat till the cabbage is done. 

Enjoy. 
0 Comments

4/20/2013 0 Comments

BARBACOA BEEF - Crock pot paleo

Picture
Barbacoa Beef - By Juli at Paleomg! 
-Get to know Juli & all she posts on www.paleomg.com You will be thrilled that I introduced you...I made this recipe this week during a snow storm.  Just amazing and so quick to throw together. 

Prep time:  15 mins Cook time:  9 hours Total time:  9 hours 15 mins   Ingredients For the first round of cooking
  • 1.5-2 lbs Grass Fed Beef Rump Roast, trimmed of extra fat (if you’d like)
  • 6-8 garlic cloves, peeled
  • 2-4 bay leaves
  • ¼ cup apple cider vinegar
  • ¼ cup vegetable broth
  • 1 yellow onion, roughly chopped
  • ½ red onion, roughly chopped
  • 1 tablespoon cumin
  • 2 chipotle peppers in adobo sauce, roughly chopped
  • 1 tablespoon adobo sauce (from the can of chipotle peppers)
  • 1 container of chopped mushrooms (optional)
  • salt and pepper, to taste
For the second round of cooking
  • 1 16oz can tomato sauce
  • 1 12-16oz can green chiles
  • 1 tablespoon chipotle chili powder
  • 2 teaspoons cayenne pepper
  • 1 teaspoon ground red pepper
  • ½ teaspoon smoked paprika
  • ½ teaspoon nutmeg
  • ¼ teaspoon ground cloves
  • salt and pepper, to taste
Instructions
  1. Pull out your crockpot. Actually, just leave it on your counter like me. It gets used a lot. If it doesn’t, shame on you!
  2. Add to your crock pot: garlic cloves, bay leaves, apple cider vinegar, broth, chopped onions, cumin, chipotle peppers and sauce, mushrooms, salt and pepper, and rump roast. Mix ingredients around to help coat the rump roast.
  3. Cover and let cook for 6 hours on high or 8 hours on low. Run a fork along the rump roast at the end of cooking to make sure it is done and easily shreddable (word? I don’t think so).
Once the roast is done cooking:
  1. Use a couple forks to shred the meat in your crockpot.
  2. Discard the bay leaves.
  3. Add in tomato sauce, green chiles, and spices. Mix thoroughly
  4. Let cook on high for 30 minutes-1 hour.
0 Comments

7/17/2012 0 Comments

Cherry Lime Popsicles

Picture









Cherry Lime Popsicles
from Skinnytaste.com

Servings: 4  Serving Size: 1 popsicle • Old Points: 2 pts • Points+: 3 pts Calories: 122 • Fat: 0.2 g • Carbs: 31 g • Fiber: 2.4 g • Protein: 1.3 g • Sugar: 27 g
Sodium: 0.2 mg

Ingredients:

  • 1 lb cherries
  • 1/2 cup water
  • 1/4 cup sugar
  • 3 tbsp fresh lime juice

Directions:

Stem the cherries and remove the pits.  In a medium saucepan over medium heat, combine the cherries with the water, sugar, and lime juice, and cook until the cherries are very soft and cooked through, about 10-15 minutes.  Remove from heat and let it cool to room temperature.

Puree the cherries and their liquid and put the mixture through a fine sieve.

Pour into popsicle molds and freeze.

0 Comments

6/25/2012 0 Comments

Banana Waffles - Low Carb, Dairy Free & Gluten Free

Picture
by CAROL at ditchthewheat
-Dairy Free,  Gluten Free, & Low Carb
The unique feature of this recipe is that it is sweetened by nature.  The banana was the only source of sweetness.  Amazingly, this was a first for me!  I was making up this recipe and I had Xylitol in front of me ready to be mixed in the bowl but then I held back.  I thought maybe if I use more banana it will be fine.  The added benefit (beside more nutrients) was that it bulked up the recipe from 2-3 waffles to 8 waffles.  I used a whole medium banana which equals 23.85 net carbs according to fatsecret.com.  Remember that is divided by 8 waffles.  The banana only adds 2.98 net carbs each.  The flax seed is 0 net carbs. 

To me the Banana Waffle tastes like a light fluffy banana muffin.  I love it!  

Banana Waffles Recipe:
*Makes 8 waffles.  1/8th of a banana per waffle. ·        
2 eggs ·        
1 mashed medium sized banana ·        
¼ full fat coconut milk ·        
¼ cup of ground flax seed ·       
2 tsp of baking powder

Instructions: 1.    In a bowl whisk the eggs. 2.    Add the mashed banana, and coconut milk and mix. 3.    Add the flax seed and baking powder and mix. 4.    Let sit for a few minutes. 5.    Pour the batter into the waffle maker.  6.    The waffle maker should tell you when it is done.  If not it takes a few minutes to cook. 7.    Eat!

Serve with your choice of syrup.  I used natural peanut butter. Enjoy, Carol

Nutrition Information Based on Fatsecret 1 Waffle = Fat 3.85g, Net Carbs 3.53g, Protein 2.55g, Calories 65.13

0 Comments

4/27/2012 1 Comment

Avocado Egg Salad

Picture
Picture

Avocado Egg Salad
From the lovelies at www.Skinnytaste.com
Servings: 6 • Size: 1/2 cup • Old Points: 3 pt • Points+: 4 pt (w/ light Flatout 7 pts)
Calories: 154.7 • Fat: 11.7 g • Protein: 9.3 g • Carb: 4.6 g • Fiber: 3 g • Sugar: 0.5 g
Sodium: 132 mg (without salt)

Ingredients:
  • 4 large hard-boiled eggs, chopped
  • 4 hard boiled egg whites, chopped (discard the rest)
  • 1 medium hass avocado, cut into 1/2-inch pieces
  • 1 tbsp light mayonnaise
  • 1 tbsp fat free plain yogurt
  • 1/2 tablespoon finely chopped chives
  • 2 teaspoons red wine vinegar
  • 1/2 tsp Kosher salt
  • pinch freshly ground pepper
Directions:

Combine the egg yolks with the avocado, light mayo, yogurt, chives, vinegar, salt and pepper. Mash with a fork. Combine with egg whites and adjust salt as needed.

I would add some bacon to the mix...


1 Comment

3/28/2012 0 Comments

Detox Carrot/Ginger Juice

Picture
Here is a great  Spring recipe to start off the season, from Many Paths, One Journey to Health, a cookbook of the Holistic Moms Network.


INGREDIENTS:

6 small carrots, chopped 1-inch piece ginger root, peeled

1 apple

2 oranges

1 lemon

3 heaping T. raw honey

¼ tsp. cayenne pepper or other hot pepper powder

½ tsp. garlic powder

Directions: Juice the carrots, ginger and apple and pour into a 2- quart jar with a tight lid. Juice the oranges and lemon in a citrus juicer or squeeze with your hands if you don’t have a citrus juicer. Add to the jar, along with the honey, hot pepper and garlic powder. Screw the cap on tightly and shake well. Fill up the rest of the jar with cold water, and shake again to mix. Keep refrigerated and use within 48 hours.

This is your new blog post. Click here and start typing, or drag in elements from the top bar.
0 Comments

3/19/2012 0 Comments

Enchilada Delight - Carb Free

Picture
ENCHILADA DELIGHT BAKE

*Everything I make, I add the "delight" to the title to jazz it up.

Seasoning: Mix together & set aside.  I use alot more garlic & cayenne so experiment with the seasonings!

1 tsp Chili Powder
3/4 tsp Paprika
3/4 tsp cumin
1/2 tsp onion powder
1/2 tsp salt
3/8 tsp garlic powder
pinch of cayenne

Crust:
4 ounces cream cheese, softened
2 eggs (or 1/2 c Egg Beaters)
1/2 teaspoon Seasoning for Tacos
8 ounces cheddar cheese, shredded

Beat or whisk the cream cheese and eggs until smooth. Add the seasoning; mix well. Stir in the cheese; mix well. Grease a 9 x 13" baking dish; spread the cheese mixture evenly over the bottom. Bake at 350º, 35 minutes or until browned, but not too dark. Let stand 5-10 minutes before adding the topping.

Topping:
2 pounds ground beef
chopped onions
chopped green or red peppers
3 teaspoons Seasoning for Tacos
8 1/2 ounce jar enchilada sauce (mexican made sauce has no corn syrup so try to find that)
4 ounce can chopped green chiles
4 ounce can of sliced olives
8 ounces cheddar cheese, shredded

Saute peppers & onions for several minutes and then add the hamburger.  Cook till brown; drain any excess fat if necessary. Stir in the seasoning, enchilada sauce, chiles& olives. Spread over the crust. Top with the shredded cheese. Bake another 20 minutes or so until hot and bubbly. Serve with the toppings of your choice (will add additional carbs).

Makes 6-8 servings
Can be frozen individually...great the next day for left overs.

Optional Toppings:
  • Shredded lettuce
  • Sour cream
  • Salsa
  • Ripe olives
  • Pickled jalapeno slices
  • Guacamole
You can change up this recipe from Tex-Mex style to Italian by adding italian seasonings & mozarella cheese...Be creative.


Per 1/8 Recipe: 411 Calories; 31g Fat; 27g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs


0 Comments

1/11/2012 0 Comments

Eggs With Avocado & Salsa

Picture

Easy Paleo Breakfast of Eggs, Salsa & Avocados

Ingredients:
  • 4 eggs
  • 1/2 avocado, sliced
  • 4 Tbs salsa
  • Cooking spray, coconut oil, or rendered bacon fat.
Instructions:
  1. Heat skillet over medium-high heat and "grease" with either non-stick cooking spray, coconut oil or bacon fat.
  2. Beat eggs in a small bowl, and pour into skillet.
  3. Cook for 1 minute and turn heat to medium-low.  Finish cooking (about 2-4 minutes longer). Eggs continue to cook after you turn off your heat.  The best time to turn off the heat is when the eggs are still very wet.
  4. Top with avocado and salsa.

Makes breakfast for two.

Approximate cooking time: 10 minutes

MODIFICATIONS:  If you can't eat egg yolks like me, I'll use egg whites only or do about 3 egg whites and 1 whole egg to get that taste of the yolk.  I've heard that many people with Chicken Egg allergy are able to eat duck eggs as they have different proteins.  Worth a try.  No salsa?  How about some diced fresh tomatoes, onions & cilantro.  And any type of salsa will work..I like Green Verda Salsa the best with addition of tomatoes!

0 Comments

12/1/2011 1 Comment

Savory Bean & Spinach Soup

Picture
Savory Bean and Spinach Soup
Makes: 6 servings

Ingredients
3 14-ounce cans vegetable broth
1 15-ounce can tomato puree
1 15-ounce can small white beans or Great Northern beans, drained and rinsed
1/2 cup uncooked brown rice
1/2 cup finely chopped onion
1 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, chopped
8 cups coarsely chopped fresh spinach or kale leaves
Finely shredded Parmesan cheese

Directions
1. In a 3-1/2- or 4-quart slow cooker, combine vegetable broth, tomato puree, beans, rice, onion, basil, salt, pepper, and garlic.
2. Cover; cook on low-heat setting 5 to 7 hours or on high-heat setting 2 1/2 to 3 1/2 hours.
3. Just before serving, stir in spinach or kale and sprinkle with Parmesan cheese.

Nutrition facts per serving: 150 calories, 9g protein, 31g carbohydrate, 3g fat (1g saturated), 8g fiber


This is your new blog post. Click here and start typing, or drag in elements from the top bar.
1 Comment
<<Previous

    Author

    Write something about yourself. No need to be fancy, just an overview.

    Archives

    July 2017
    January 2015
    April 2013
    July 2012
    June 2012
    April 2012
    March 2012
    January 2012
    December 2011
    November 2011
    March 2011
    February 2011
    January 2011

    Categories

    All Appetizer Avocado Bacon Bean Beef Breakfast Chicken Crock Pot Detox Diet Eggs Fruit Juice Low Carb Paleo Salad Snack Soup Summer Taco Turkey Vegetables Vegetarian

    RSS Feed

©Body Systems 2020.  All rights reserved. Rapid City, SD USA
About Us                  Contact US                  Advertising
Proudly powered by Weebly