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Fitness & Wellness

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Good nutrition doesn’t have to be boring! Josh, Maggie, and Heather have taken to the kitchen to share some of their favorite healthy recipes. 

PB & Banana Workout Recovery Smoothie
By: Josh Dolph
“Drink this after a heavy workout when trying to build muscle mass or maximize your gains in the gym.”
  • 1/8 cup oats
  • 1 tbsp peanut butter
  • 1 cup milk
  • 1 banana
  • 1 tbsp honey
  • 2 scoops protein powder
Combine all ingredients in blender until smooth. Enjoy immediately or keep in the refrigerator for 3-5 days.
Nutrition (serving size: 1 smoothie) 600 cal, 55g carb, 15g fat, 65g protein

Lean Green Machine
By: Heather Bucksner
“This shake can help reduce body acid and return your body to a natural ph, plus give you loads of energy!”
  • 6 cups fresh spinach
  • 1 avocado
  • ½ can coconut milk
  • 4 packets of powdered stevia
  • 1 banana
  • 1 English cucumber
Almond milk and ice to desired consistency
Add all ingredients into a vita-mix or heavy blender. Blend until smooth and creamy. Drink and feel new levels of amazing. Serves 4

Sweet Potato Chili
By: Maggie Thomas
“This hearty soup is great for winter and packed with nutrients. Make double and freeze for quick weeknight meals.”
  • 1 medium yellow or white onion, diced
  • 2 tsp olive oil
  • 3 small or 2 large sweet potatoes, diced (about 1 pound)
  • 1 tsp sea salt
  • 1 tsp garlic powder
  • 1/2 tsp black pepper
  • 3 tbsp chili powder
  • 3 tsp cumin
  • 4 cups vegetable broth, low sodium
  • 1 cup quinoa, uncooked & rinsed
  • 1 can (15 oz) kidney beans, drained
  • and rinsed
  • 1 can (15 oz) black beans, drained
  • and rinsed
  • 1 1/2 cups corn kernels, frozen, canned or roasted
  • 1 cinnamon stick

In a large pot, over medium heat, sauté diced onion in olive oil until translucent and soft. Add diced sweet potato and spices. Cover and cook for 5 minutes.
Add 3 cups vegetable broth and bring mixture to a low boil on medium-high heat, then lower heat to medium-low and simmer. Add quinoa, beans, corn and cinnamon stick; cover and cook for 30 minutes more until the sweet potatoes are fork tender and the chili is thick. Once chili is done cooking, stir in the remaining cup of vegetable broth.
As with all chili and soup recipes, this is best when prepared well in advance of serving. Allowing time for the chili to sit before serving allows the flavors to blend and really shine. Remove cinnamon stick before serving. Garnish with fresh cilantro, lime juice, fresh avocado slices, and a few tortilla chip pieces.
Nutrition (serving size: 1 cup) 217 cal, 44g carb, 9g protein,