Orange Garlic Shrimp

Brooke HekiAsian, bell pepper, cilantro, cornstarch, garlic, ginger, green onions, Healthy, Healthy Recipes, lemons, Main Dish, oranges, peas, sesame oil, sesame seeds, shrimp, soy sauceLeave a Comment

This Orange Garlic Shrimp with veggies is an absolutely perfect shrimp recipe! Aren’t we all always on the lookout for super tasty, easy to follow and easy to make recipes that are packed with flavor, plus a recipe everyone in the family can agree on? This shrimp stir fry fits that description spot on, I’m loving everything about it!

Orange Garlic Shrimp


Orange Garlic Shrimp

Orange Garlic Shrimp Recipe

This recipe comes from Jessica Gavin’s newly released cookbook, Easy Culinary Science for Better Cooking. I couldn’t be more in love with this book! Jessica’s book is so inviting and each and every photo will leave you hungry for more, the pictures are beautiful!

I love how her degree in culinary science is really the foundation of this book. Jessica guides you through the hows and whys of the recipes which is one of the things that really sets this cookbook apart from others.

It gives you that Cook’s Illustrated vibe where you’re actually learning about what’s happening, along with offering key tips so you can become a better cook.

The book includes lots of entrees, some appetizers and sides as well as and desserts and other baked goods. The emphasis seems to be on Asian, Latin American and Italian recipes which are all cuisines I love.

To give you an idea of recipes in the book there’s Chicken Egg Rolls, Pan Roasted Greek Chicken and Vegetables, Pan Seared Rib Eyes with Miso Butter, Crispy Vegetable Fritters, Chicken Carbonara Pasta, Thai Green Curry with Shrimp, Italian Meatballs, Lemon Raspberry Cream Scones, and Nutella Cheesecake Brownies. Doesn’t it all sound too good?

If you’d like to read more about the book or to purchase a copy of your own follow this link HERE.

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De-stress and Calm Yourself With These Calming Yoga Poses

Brooke HekiWorkouts, YogaLeave a Comment

There’s, ahem, a lot to get worked up about these days. But, when we’re all stressed out and freaking out, we simply cannot go out and do the things we need to do in this world. Without taking care of ourselves, we can’t be of service to others — our families, our friends, our communities. So, with that in mind, we share with you this special guest post from Healthline and Athleta that’s based on this Yoga for Calm article. Take five minutes and run through these centering poses today. Your body and mind will thank you.

How to Practice Yoga to Destress and Calm Yourself

When you’re stressed, your body goes into its primal fight-or-flight response. As a result, if you’re constantly experiencing chronic stress, you may end up with reduced immunity, heart disease, anxiety and depression. To combat these health issues and reduce chronic stress, a practice like yoga helps to ground you in the present so you can better process your thoughts, feelings and emotions.

It’s important to note that not all stress is bad. The human body’s perfect balance of stress is known as eustress. Eustress can motivate you to focus in the short-term. Think of it like that extra push of motivation you get before a looming deadline. Chronic stress, in contrast, will consume your day, making it difficult to complete simple tasks and activities.

If you want to find calm in your day and learn to destress, try these yoga poses to ground yourself and become more present.

1. Child’s pose

Child’s pose is excellent for calming your body. Start on all fours with your legs and knees hip distance apart. To open and lightly stretch your hips while you’re in this position, move your knees towards the edges of your mat. Next, sit back onto your heels, rest your forehead on the mat, and place your arms and hands forward along the mat or on either side of your body. Rest in this pose for 5 to 10 breaths.


2. Constructive Rest

Constructive rest is a gentle pose that will help you feel supported and grounded. To get started, lay on your back with your feet on the ground hip-width apart. Once you’re settled, move your feet wider towards the outside of your mat and allow your knees to gently fall towards each other. Next, inhale and open your arms to a t-shape on the floor. As you exhale, wrap your arms around your chest with the right arm on top. Stay in this position for 10 breaths before switching to have your left arm on top.

via Gfycat

3. Sukhasana

This simple cross-legged position will help you feel grounded. Sit on your mat with your legs crossed. If you have low hip mobility you can sit on a folded blanket or cushion. As you sit, your shin bones should cross in the center of your body while your knees are directly in line with your ankles. Keep your feet flexed to protect your knees. Next, place one hand on your lower body and your other hand on your heart. Follow this with 10 deep, full breaths to fill the areas of your body where your hands are resting.

via Gfycat

4. Pigeon Pose

Pigeon pose stretches the hip flexors. This is excellent for calming yourself and destressing, as we hold a lot of tension in our hip flexors. To practice this pose, start on your hands and knees then bring your right knee up behind your right hand. Let your knee gently fall towards the outside of your mat, keep your calf parallel to the top of your mat and keep your toes flexed. This will help you to stretch your hip flexors while protecting your knee. If you’re feeling extra flexible, walk your hands forward and rest your forehead on your mat in front of your right leg. Hold this pose for three minutes before switching to your left leg.


5. Prone Savasana

Prone savasana will help you feel relaxed and supported. Start by laying on your stomach with your arms by your sides. Your legs can rest comfortably along your mat. To rest your head, you can turn your head to one side and switch halfway, bend your arms to form a pillow or fold a towel and place it under your head. Next, let your body relax into the ground beneath you. Breathe slowly and stay in this pose for 5 to 10 minutes. Gently come out of this pose by slowly moving to a table top position and resting back into child’s pose.

via Gfycat

Practicing yoga to calm yourself and be grounded in the present moment is an excellent way to destress. Next time you’re feeling stressed, try practicing some of the poses above. If you want to start your day with a calm and grounded approach that will last, practice a few of these poses each morning. There’s no particular order you need to practice these poses in as yoga is all about listening to your body. When you can learn to listen to your body and thoughtfully respond to how it’s feeling, that’s when you’ve truly begun to master the mind, body connection.

What other yoga poses help you to release the stress of the day? We also love cat/cow pose. —Jenn

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Roasted Garlic Mashed Cauliflower

Brooke Hekibutter, cauliflower, garlic, greek yogurt, Healthy, Healthy Recipes, parmesan, parsley, Sides & Sauces, thymeLeave a Comment

This Roasted Garlic Mashed Cauliflower is likely to become a new dinner staple! It’s flavorful, it’s creamy and it’s surprisingly filling. Plus it’s a healthy side dish that the whole family can enjoy. 

Roasted Garlic Mashed Cauliflower

I never thought I’d see the day when I’d be making mock mashed potatoes. But here we are and I’m actually kind of obsessed – it must be that roasted garlic.

Don’t get me wrong though I’m definitely not giving up Mom’s Mashed Potatoes, I was just looking for something else to add to the rotation to switch things up.

Roasted Garlic Mashed Cauliflower

These are great if you are on a low carb diet and have been missing mashed potatoes. While they don’t have the exact same flavor and texture of mashed potatoes they are still oh so satisfying!

They aren’t as heavy as mashed potatoes and I love the addition of parmesan and herbs that’s more fitting with cauliflower.

Roasted Garlic Mashed Cauliflower

And that roasted garlic is like candy to me. Whenever there’s roasted garlic making an appearance at the dinner table we all know things are going to be good.

I love it here because cauliflower has a mild flavor so it gives it that special something. Along with the few dabs of butter of course.

Olive oil would work too for a healthier option but let’s face it butter is best.

Roasted Garlic Mashed Cauliflower

One other way I’d like to try these is by roasting the cauliflower as well. I’m all about that roasty toasty flavor.

Serve this with oven roasted chicken or pan seared steak for a delicious meal!

Roasted Garlic Mashed Cauliflower

More garlic recipes you might like:

Garlic Roasted Chicken

Garlic Roasted Chicken

Skillet Chicken with Garlic Herb Butter Sauce

Skillet Chicken with Garlic Herb Butter Sauce


Roasted Garlic Mashed Cauliflower

This Roasted Garlic Mashed Cauliflower is a great low carb alternative to mashed potatoes. It’s creamy, flavorful and filling. A great side dish for chicken or steak.

  • 1 medium head garlic
  • 1 tsp olive oil
  • 1 (2 1/2 lb) head cauliflower, (cut from core, cut into florets)
  • 1/3 cup finely shredded parmesan cheese
  • 2 Tbsp butter
  • 2 Tbsp plain Greek yogurt or sour cream
  • 1 tsp finely minced fresh thyme
  • Salt and freshly ground black pepper
  • Minced fresh parsley, (for garnish (optional))
  1. Preheat oven to 400 degrees.
  2. Cut top 1/2-inch of garlic head to expose cloves. Lay garlic on a sheet of foil, drizzle with olive oil and wrap to enclose.
  3. Roast garlic in preheated oven until cloves have softened and are just lightly golden brown, about 40 – 45 minutes.
  4. Bring about 1/2-inch of water to a boil in a large pot. Place a steamer basic in pot then place cauliflower on basket and steam until very tender, about 10 – 13 minutes.
  5. Remove garlic from skin (just squeeze each one upward to remove), place in a large food processor. Add cauliflower, parmesan, butter, Greek yogurt, thyme and season with salt and pepper to taste.
  6. Cover food processor with lid and remove center insert of lid (since you’re working with a hot mixture). Process mixture until smooth, about 1 minute, while scraping down sides as needed.
  7. Serve warm with parsley if desired.
  8. Recipe source: Cooking Classy

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Slow Cooker Asian Glazed Chicken

Brooke HekiAsian, asian glazed, chicken, chicken breast, crockpot, Dinner, Healthy Recipes, Lunch, Meat & Chicken, Recipes, Slow CookerLeave a Comment


Slow Cooker Asian Glazed Chicken

Slow Cooker Asian Glazed Chicken for those ‘throw it all in the slow cooker’ days and let something else worry about your dinner!

Fall apart tender chicken breasts (or chicken thighs) filling your house with sweet, honey garlic aromas, perfectly slow cooked and waiting for you when you get home. Slow cooker asian glazed chicken!

Slow Cooker Asian Glazed Chicken Breasts (or chicken thighs) for those 'throw it all in the slow cooker' days and let something else worry about your dinner! Fall apart tender chicken breast filling your house with sweet, honey garlic aromas, perfectly slow cooked and waiting for you when you get home. |

Cooked in a thick and easy to make Asian glaze, you’ll be tempted to pour a big jug of sauce all over your chicken. (May or may not have done that myself.) I’ve been waiting non-patiently for over 2 years to share this recipe with you! And for those that know me, I have absolutely no patience. So this is an exciting day…

Slow Cooker Asian Glazed Chicken Breasts (or chicken thighs) |

Slow Cooker Asian Glazed Chicken is a no-fail recipe using chicken breast fillets that will have the family (especially kids) crawling to the slow cooker to peer through the glass, wanting and waiting for the slow cooker to finish. The aroma is dizzying. And the taste? The taste is out of this world. Sweet, sticky and mouth-watering: the perfect sweet and salty combination.

You only need FOUR main ingredients in the sauce!

  • Soy sauce (please use low-sodium)
  • Oyster sauce
  • Honey (or brown sugar)
  • Garlic

Slow Cooker Asian Glazed Chicken Breasts (or chicken thighs) with honey garlic aromas, perfectly slow cooked and waiting for you when you get home. |

Originally published on the Best Recipes Website January 29th, 2016.

Love Asian inspired recipes? Try these!

Roasted Asian Glazed Chicken Thighs

Teriyaki Chicken

Honey Garlic Sriracha Chicken

Slow Cooker Asian Glazed Chicken


Slow Cooker Asian Glazed Chicken Breasts (or chicken thighs) for those ‘throw it all in the slow cooker’ days and let something else worry about your dinner! Fall apart tender chicken breast filling your house with sweet, honey garlic aromas, perfectly slow cooked and waiting for you when you get home.

  • 2 pounds (1 kg) skinless boneless chicken breasts ((or chicken thighs))
  • 1/2 cup low-sodium soy sauce (light soy)
  • 1/3 cup oyster sauce
  • 1/3 cup honey, ((or brown sugar))
  • 6 large garlic cloves, (crushed)
  • 1 1/2 tablespoons cornstarch (cornflour)
  • 3 tablespoons water
  • 1/4 cup green onions/scallions sliced, (to garnish)
  • 1 tablespoons sesame seeds, (to garnish)
  1. Whisk together the soy sauce, oyster sauce, honey (or brown sugar) and garlic in slow cooker bowl. Place chicken into the sauce, rotating to coat. Cover and cook for 3-4 hours on high or 6-8 hours on low setting.
  2. When the sauce is simmering (in the last hour of cooking time), whisk the cornstarch and water together in a small bowl until dissolved. Stir the cornstarch mixture into the sauce; mix it through and cover again to allow to thicken and continue cooking until the chicken is just beginning to fall apart.
  3. Taste test, season with salt and pepper if desired.

    Serve with steamed greens and rice; garnish with sliced green onions and sesame seeds.


Fall apart tender Slow Cooker Asian Glazed Chicken filling your house with sweet, asian aromas, perfectly slow cooked in an incredible glaze! |

The post Slow Cooker Asian Glazed Chicken appeared first on Cafe Delites.

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Is TruVision Health A Scam

Brooke HekiUncategorizedLeave a Comment


I hear this all the time: “is TruVision Health a scam?” I’ve been in a few Network Marketing Companies, all have been able to at least provide me with my autoship or product for free, which was great, but never made any actual money in the business which is why so many network marketers fail in their business. Now there’s several reasons why most fail and why I’ve failed until I discovered few simple tips that the top earners in several network marketing companies have already learned.


The most annoying thing about being in network marketing, is constantly getting asked “Is TruVision Health a scam?” Of course not! In order to be a pyramid scheme, or scam company, you don’t provide anything for the money you pay. In TruVision Health, we’re a product based multi-level marketing company who distributes their products with the help of open-minded people who realize the income cap of a 9-5 job and want more! More freedom, more time, more money, more vacation, etc. If TruVision Health was a scam, we wouldn’t have so many people who’ve ranked to our one star director (avg. income of about $2200) and above! We’ve also currently got THREE annual Million Dollar earners in the 3 years TruVision has been in business.



I think the first biggest mistake I was doing was trying to market to those that didn’t need or want my product or business opportunity. An example of this is trying to recruit someone who’s set in the “working for the man” type of life. They just can’t fathom being their own boss and not working for someone. Trying to get someone with this mindset as a distributor will first off never make you any money other than their autoship purchase and you’ll only get them mad at you for them not making money like they hoped they would make. This is those who are searching for “Make Money Quick” on google. They don’t understand that owning and growing a business takes time and consistency.

When trying to find people to buy your product, you also need to know who to market to or you’ll be throwing away money and time trying to grow your business. FaceBook understands this, which is why they monitor your online activity to sell it to entrepreneurs to hopefully get you to buy more. One example I heard from a mentor was using an example of a company that sells breakfast sandwiches trying to get customers. She mentioned a lady that’s got to get her kids ready in the morning and get to work by 6 a.m. and can’t be late who doesn’t have time to make herself anything for breakfast. She continued how if the Breakfast Sandwich Company lived within 5-10 minutes of this lady and they opened at 5 am when their competitors didn’t open until 6 am, their advertising message would want to focus on how you do have time to get a good breakfast in with a breakfast sandwich from XYZ Company located just 5 minutes from (target market area) open at 5 am daily to start your day off right.

By figuring out who you want as a client, and targeting your marketing efforts to reach them, you’ll save yourself a lot of time and energy and see better returns on your investment. Having owned a successful photography business for 8 years, I couldn’t believe that I hadn’t thought about putting this practice I already used in that business into my network marketing companies. After hearing that webinar, it was like a light suddenly came on and after only a week of focusing on speaking to my “TARGET MARKET” I was able to get a new Associate in Arkansas and a new Preferred Customer in Texas! I’d say this tip sure did pay off.


Now this one sounds pretty straight forward right? Well you’d be amazed at how many people start off all “petal to the metal” but after a few days, a week, or maybe they even last a full month, they start to slack off. Why? Probably because they don’t have a marketing plan or schedule laid out to help them be consistent. I can attest to personally how important this is, especially when utilizing online marketing either through social media or blogging. You may not know this, but statistics show that when someone sees your post 5-20 times you have an 80% chance of closing the sale and drops down to only 20% when they’ve seen it 4 times, 5% for 3 times, 3% for 2 times and less than 1% of people will buy your product or join your team when they’ve seen it only once.

So why is this important? Well most people, even those that are actively seeing your posts, only see about 2-4 of them a day when you post 10-20 times a day! If you’re thinking “Oh I am embarrassed or scared to post daily to my social media account for fear of losing my friends or family or being thought of as annoying,” let me ask you this…Do you really know how many posts they’re seeing and second, are they paying your bills? Chances are the answer to both are NO! So get over yourself and your insecurities and start being consistent. Write out a schedule of what you want to write about, what you want to share and when you’ll share it, or sign up for a program that allows you to schedule posts on all your social media sites quickly such Social Pilot does. Also if you don’t have a blog already for your Network Marketing business, whether that be TruVision Health, ItWorks, Jamberry, Younique, Isagenix, etc., I highly suggest creating one and posting daily. You’d be amazed at how quickly you can build your business with blogging and being able to get your site above even that of the actual company you work for on Google!

Having failed in building any sort of income with my two previous companies, when I saw how amazing TruVision Health’s compensation plan was and that I could actually earn income FIVE WAYS, I knew I had to try and figure out just how these people in the other companies were doing it. So I scoured YouTube and started watching about 30 minutes to 4 hours of videos for how to grow your network marketing business daily. The crazy thing is since I started investing time into myself and my business, my TruVision business has made me more in the past month than the other two companies combined made me in 6 months! So follow the two steps I mentioned above and also take at least 5-10 minutes a day and listen to some of the industry leaders that understand this business talk, it really is inspiring and will help you reach your financial goals.

Grilled Chicken Cobb Caesar Salad

Brooke HekiAppetizers & Salads, Healthy RecipesLeave a Comment

Grilled Chicken Cobb Caesar Salad is a meal in a salad, merging two of your favourites into one delicious bowl! Perfect for lunch or dinner! |

Grilled Chicken Cobb Caesar Salad is a meal in a salad, mixing two of your favourites into one delicious bowl!

Chicken Caesar salad is hands down one of the most popular and loved salads around the world. So is a good Cobb salad. Merging two into one? EVEN BETTER! 

This HUGE salad was our lunch a couple of weeks ago, and we have been so flat out creating videos, expanding our team and training some amazing people, that I haven’t had the chance to sit down and share anything properly! This week however, that’s all changing! I hope you’re as excited as I am!


The SKINNY Chicken Caesar Salad from a couple of years ago is STILL making the rounds on the internet, and I was showing our new team members some of the recipes I’ve been dreaming of turning into video. THAT salad was one of them. But THEN, this Cobb salad jumped out at me and I thought WHAT-IF-I-MERGE-BOTH-INTO-ONE?!?!?!?! WHAT-WOULD-HAPPEN?

Well, what happened was some incredible stuff. It ALL starts with the chicken. Seasoning the chicken in lemon and oregano for some epic Greek flavors, then grilling said chicken for a charcoal, barbecued flavor, kicks it all off. Adding some perfectly cooked hard boiled eggs, croutons, tomatoes, avocados, Parmesan, AND crispy bacon compliments the chicken so much so that you don’t even know which way to direct your fork! BUT THEN comes the dressing. Or should I say, THE DRESSING.

THIS Caesar dressing is one of the best Caesar salad dressings you will ever try No, I’m serious. No gimmicks or false advertising over here. Hand to heart,  I swear on my chocolate.

I use a mixture of Greek yogurt and mayo instead if using only mayo, to help cut down on the calories situation. I figure, the more calories saved in the dressing, the more bacon and avocado and egg I can enjoy. That’s just logic, am I right? Yes.

Plus, the slight tang you get from the Greek yogurt takes this dressing from good to AH MA GADDD addiction!


  • 2 large chicken breast fillets (, skinless)
  • 1 teaspoon olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon minced garlic ((or 1 large garlic clove, minced))
  • 2 teaspoons dried oregano
  • Pinch of salt
  • Cracked pepper
  • 1/4 cup diced bacon
  • 2 eggs (, hard boiled)
  • 6 cups Romaine lettuce leaves (, washed and dried)
  • 1 cup grape tomatoes (, halved)
  • 1 avocado (, sliced)
  • 1/2 cup shaved parmesan cheese
  • 1/2 cup croutons


  • 1/4 cup whole egg mayonnaise ((reduced fat))
  • 1/4 cup non fat Greek yogurt ((or sour cream — full fat or reduced fat))
  • 1 tablespoon olive oil
  • 1 clove garlic (, crushed)
  • 3-4 anchovy fillets (, finely chopped (adjust to your tastes))
  • 1 tablespoon lemon juice
  • 2 tablespoons freshly grated parmesan cheese
  • Salt and pepper for seasoning
  1. Season chicken with the oil, lemon juice, garlic, oregano, salt and pepper. Heat a non stick grill pan (or skillet) with a small amount of olive oil; grill chicken until golden on both sides and cooked through. Remove the chicken, cover and set aside to allow to rest.(While chicken is cooking, fry you bacon and boil your eggs.)For the Caesar Dressing: Mix together the mayonnaise, yogurt, oil, garlic, anchovies, lemon juice and parmesan. Whisk until well combined; add salt and pepper to your tastes, and whisk again. Taste test and adjust the salt and pepper to your taste. Add the water for a thinner consistency.Assemble Salad: Slice chicken into thick slices. Chop up the bacon and slice the eggs. Ina. large bowl, combine lettuce with the avocado, tomatoes, parmesan cheese and croutons. Top with the chicken, bacon and eggs. Pour over the dressing; top with the croutons, mix well to combine and serve!

For a mild anchovy taste in the dressing use 1 or 2 anchovies. If you like a stronger Caesar dressing, use 4 anchovies.


The post Grilled Chicken Cobb Caesar Salad appeared first on Cafe Delites.

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Not Your Mama’s Water Workout

Brooke HekiFitness, Fitness Tips, WorkoutsLeave a Comment

pool workout

Summertime is the best time to hit the pool — but it’s also a great time to focus on your fitness. So why not combine both? That’s the goal of Melis Edwards, author of the new book Deep End of the Pool Workouts: No-Impact Interval Training and Strength Exercises. Melis has more than 30 years of experience as a running and triathlon coach, personal trainer, fitness instructor and athlete, and has participated in Ironman distance triathlons as well as the Western States 100-mile endurance run. Edwards holds a Master’s Degree in Health Promotion, a Bachelor’s in Health Education, and several teaching and training certifications. And she’s got a workout that you’re gonna want to try out the next time you have a chance to hit the pool!

Want killer abs, glutes and thighs? Hit the water!

Water workouts are not just for your grandma. I know, it can be hard to shake the image of a standard water aerobics class, but if you want a mega muscle burn and are tired of your same ol’ land-routine, try water. Now, we’re not talking the shallow end; this is going deep — the deep end of the pool. Working out in water allows you to push your muscles harder than you could on land and enjoy faster recovery times! This means you can work harder, recover faster, and do a kick a$$ workout in a shorter period of time. What’s not to love?

I suggest doing a water workout 2-3 times a week to change out your land-based training, and you don’t even need to know how to swim! Aside from a swimsuit the only equipment you’ll really need is a flotation belt. It might feel weird at first, but the belt will give you just enough buoyancy to really focus on your form.

A Workout for the Deep End of the Pool

Try for 3 rounds through of the following exercises, anywhere from 3 to 4 reps of each exercise. I like to aim for 15-30 seconds of each each at a 75-85+ percent effort, with a recovery 10-20 seconds between each rep. Change up the workout by switching the order of the exercises or create more intensity by decreasing recovery times. As you get stronger consider adding water gloves or resistance bells.

  1. Water Run with Resistance Bells: Long stride run works the entire bod … bells add an extra bang to your core. Keep your body vertical in the pool with a slight lean forward and move as if you’re running on land: opposite arm and leg movements. Don’t panic if your chin is in water, but obviously make sure you can breathe. Try to use a nice long stride to get the full benefit.
  2. Cross Country Uppercut: Broad sweeping motions with an upper punch takes your core, glutes and quads to a whole other level. With opposite arm and legs movement, drive your fist (palm up, like Rosie the Riveter) through an arm swing which starts from behind to the front of your body and crosses your midline, by about 4-6 inches. Moving your legs in a sweeping motion like a cross-country skier gives the  movement a torso rotation, activating your obliques.
  3. Karate Kick: Think of the movie Kill Bill and Uma Thurman knocking out two people with one motion; a kick to the front and back. Your quads, hamstrings and front shins (tibialis anterior) will thank you. Include a punch with your arms and your core will just not get a break. Your legs should stay bent as they travel under the body before each rapid kick. The quick interplay against the water resistance ramps the exercise intensity. Make it harder by throwing opposite punches (forward and back behind the body).
  4. Flutter Kick: Arms above, legs stretched out toward the pool bottom; core, quads and glutes have to hammer to keep your head ‘n shoulders above water. Think of propelling a paddleboard straight up; keep your arms straight up above your head to level up the difficulty.
  5. High Knees: The femme fatale is the High Knee; like playing hacky sack, but in the water. Think of running through tires, keeping your torso straight and pushing down with your heels. Arms above the head for an extra challenge; if you are not sinking for your life, you are not doing this correctly.

Have fun- your body will thank you! —Melis

Workout adapted from Deep End of the Pool Workouts: No-Impact Interval Training and Strength Exercises. Check out for more info.

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Grilled Cajun Chicken with Avocado Corn Salsa

Brooke HekiHealthy RecipesLeave a Comment

Grilled Cajun Chicken with Avocado Corn Salsa

Grilled Cajun Chicken with Avocado Corn Salsa

Grilled Cajun Chicken with Avocado Corn Salsa

Grilled Cajun Chicken with Avocado Corn Salsa

Grilled Cajun Chicken with Avocado Corn Salsa

It’s true that chicken breasts on there own don’t have much flavor but when you flavor them right you can create one memorable meal! Which is exactly what I think of this Grilled Cajun Chicken with Avocado Corn Salsa! The chicken doesn’t require any marinating just a simple homemade Cajun spice rub then about 8 minutes on the grill (which will add more flavor), and it’s finished with a perfectly fresh and delicious avocado based salsa – which helps balance out the heat of the chicken. This is the perfect new chicken recipe to try this summer!

Recipe Ingredients


  • (6 oz) boneless skinless chicken breasts
  • 3/4 tsp paprika
  • 1/2 tsp garlic powder
  • 1/4 – 1/2 tsp cayenne pepper, to taste
  • 1/4 tsp onion powder
  • 1/4 tsp dried thyme
  • 1/4 tsp dried oregano
  • Salt and freshly ground black pepper
  • 1 Tbsp olive oil


Avocado Corn Salsa

  • 1 ear corn, grilled or 3/4 cup frozen corn, thawed
  • roma tomato, diced
  • 1/3 cup diced red or green bell pepper
  • 1/2 avocado, diced
  • Tbsp chopped cilantro
  • 1 Tbsp fresh lime juice
  • 1 Tbsp olive oil

Recipe Instructions

Preheat a grill over medium-high heat (to about 425 degrees). Pound thicker parts of chicken with the flat side of a meat mallet to even out their thickness.

In a small bowl whisk together paprika, garlic powder, cayenne pepper, onion powder, thyme and oregano. Season with salt and pepper to taste (I used heaping 1/2 tsp salt and 1/2 tsp pepper). Brush both sides of chicken breasts lightly with olive oil then sprinkle both sides evenly with seasoning mixture. Grill until center registers 165, about 4 minutes per side.

Meanwhile in a medium mixing bowl toss together corn, tomato, bell pepper, avocado, cilantro, lime juice and olive oil. Season with salt and pepper to taste.

Let chicken rest off of grill 5 minutes tented with foil then serve warm with Avocado Corn Salsa.

Mediterranean Grilled Chicken Salad Recipe

Brooke HekiHealthy RecipesLeave a Comment

TruVision Mediterranean Grilled Chicken Salad Recipe

Mediterranean Grilled Chicken Salad Recipe

For Marinade
1/4 cup olive oil
1/4 cup lemon juice
1 tbsp dried oregano
1 tbsp dried basil
3 green onions chopped
salt and pepper to taste
For Dressing
1/4 cup olive oil
1/4 cup lemon juice
1 tsp dry oregano
1 tsp dry basil
1/2 tsp salt
1/2 tsp ground black pepper
For Salad
4 chicken breasts boneless and skinless
1 Romaine lettuce washed, dried and chopped
1 English cucumber sliced
1/2 medium red onion chopped
1 green bell pepper seeded and chopped
2 cups cocktail tomatoes chopped
1/2 cup Kalamata olives pitted
1/2 cup feta cheese crumbled
1 avocado sliced
In a shallow plate whisk together all the marinade ingredients. Add the chicken breasts and toss them around making sure they are fully covered in the marinade. Cover with plastic wrap and refrigerate for about 30 minutes to up to 4 hours.
Heat up your grill so that it’s around 400 F degrees.
In the mean time whisk all the dressing ingredients together in a small bowl and set aside.
In a larger bowl toss the lettuce, cucumber, red onion, bell pepper, tomatoes, and olives together.
Grill the chicken on both sides, about 5 minutes per side or until no longer pink and is cooked through. Discard remaining marinate.
Let the chicken cool for about 5 minutes before slicing it into 1/2 inch slices.
Drizzle the prepared dressing over the salad and toss well. Add the crumbled feta to the salad and mix.
Serve with the sliced chicken breast over the salad and avocado slices. Other optional sides include hummus and pita chips.