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Savory Spinach Oatmeal (WEM)

*yields one portion Ingredients: 1/4 cup oats 2 tbsp sliced almonds 2 tbsp sunflower seeds 2 tbsp pepitas 3 tsp extra virgin olive oil 3 cups water 1 egg handful of fresh spinach 1 small clove garlic, finely chopped 3 tbsp goat kefir or plain greek yogurl salt & pepper to taste   Instructions: Preheat […]

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Pineapple Infused Water (WEM)

This is a delicious low calorie drink that can serve as a refreshment and hydration after your high intensity workout. Combining veggies, fruit, herbs and water is a way healthier option than any sports drink you can buy in the store. Just make sure to drink this only on your high intensity workout day as […]

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Summer Chicken Corn Chowder (WEM)

  One of my favorite WEM recipes is Chicken Corn Chowder I posted last fall. It’s typical comfort food for the winter. These two recipes are like cousins, this one being the perfect comfort food for the spring and summer months. Yields 3 large or 4 smaller portions. Ingredients: 2 chicken breasts, chopped into small pieces […]

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Sweet and Salty Avocado Toast (FM/WEM)

*This is a very simple, healthy and delicious snack or breakfast. The brie goat cheese brings the salty taste which works really grate with the sweetness of the grapes. It has a great balance of healthy fats and carbs, but it might be a WEM for those of you with low carb tolerance.  Ingredients: 2 […]

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Pecan Apple Oatmeal (WEM)

Ingredients: 1 cup unsweetened almond milk 1/2 cup rolled old-fashioned oats 1/2 tsp ground cinnamon 1/2 medium Granny Smith apple, diced 1/4 cup crushed pecans 1/2 tbsp honey 1/2 scoop vanilla whey protein powder (14g, 50cal; total carbs 3g)   Instructions: Add 3/4 cup of the almond milk to a small saucepan and bring to […]

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Quinoa bowl with Ground Turkey-f

Quinoa Bowl with Ground Turkey (WEM)

Ingredients for dressing: 2 tbsp extra virgin olive oil 2 tsp champagne vinegar 2 tsp honey pinch of ground cumin 2 tbsp freshly squeezed lemon juice salt & pepper to taste Ingredients: 1/2 cup ground turkey 1/4 cup cooked quinoa 1 medium Granny Smith Apple, chopped 2 tbsp chopped red onion 1/4 medium avocado 2 […]

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Baked Potato with Bacon (WEM)

Ingredients: One medium size potato (or sweet potato) 2-3 slices bacon 3 tbsp shredded cheddar cheese little bit of mixed greens 2 scallions dollop greek yogurt (or kefir)   Baking potato in the microwave: Use a fork and poke the potato four or five times on each side. These little holes allow steam to escape […]

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Healthy Zemlbaba Recipe (WEM/FM)

This is a healthy spin on one of my favorite childhood desserts that grandma used to make. Zemblbaba is typical Czech baked dessert made with apples, white bread, milk, butter, sugar and cinnamon. It’s a total comfort food and also the easiest thing to make. This is how my grandma would make the use of […]

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MoodBooster Chai Smoothie-F

Warm Mood Booster Chai Smoothie (FM/WEM)

*If you have carb sensitivity or if you follow low carb diet, you might want to enjoy this smoothie on your high intensity training day.  ** This recipe yields one serving This is a different kind of smoothie – perfect on colder days when you feel like being all cozy, and have cravings for something […]

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Hazelnut Chocolate Cookies (WEM)

*The oat bran is what makes these cookies rich in fiber and also some plant based protein. These cookies are not considered low carb, but they’ll make a great snack on your high intensity training days.  **yields 16 cookies Ingredients: 1 cup hazelnut flour 1/2 cup oat bran 1/2 cup shredded unsweetened dark chocolate for […]

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