Orzo Salad with Chickpeas & Artichoke Hearts

INGREDIENTS 1/2 cup orzo, or other tiny pasta 1 1/2 teaspoons extra-virgin olive oil 1 clove garlic, crushed and peeled 1/8 teaspoon salt 1 1/2 tablespoon lemon juice 1/8 teaspoon freshly ground pepper 1 14-ounce c artichoke hearts, drained & chopped 1 7-ounce ca chickpeas, rinsed 1/3 cup crumbled feta cheese 2 tablespoon chopped fresh dill 1 1/2 tablespoon chopped fresh mint 1 large tomato, chopped 2 cups baby spinach leaves COOKING DIRECTIONS Step 1 Bring a small saucepan of water to a boil. Cook orzo until just tender, about 9 minutes, or according to package directions. Drain and rinse under cold water until cool. Press to remove excess water. Transfer to a medium bowl and toss with oil. Step 2 Mash garlic and salt into a paste with the back of a spoon in a medium bowl. Whisk in lemon juice and pepper. Add the cooked orzo, artichokes, chickpeas, feta, dill and mint; toss gently to combine. Add tomatoes and toss again. Step 3 Divide spinach between 2 plates
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Chicken Cassoulet

40 Minutes INGREDIENTS 1 15-ounce c white beans, rinsed 1 teaspoon extra-virgin olive oil 6 ounces boneless, skinless chicken thighs, trimmed of fat and cut into 1 1/2-inch chunks 1 small onion, chopped 2 cloves garlic, roughly chopped 1/4 cup plus 1 water, divided 1/4 teaspoon dried rosemary 1/4 teaspoon dried thyme 1/4 teaspoon freshly ground pepper 1/4 cup dry white wine 1/4 cup reduced-sodium chicken broth, (see Tips for Two) 3 ounces low-fat turkey kielbasa, sliced into 1/2-inch pieces 1/4 cup Toasted Breadcrumbs, (see Note) COOKING DIRECTIONS Step 1 Place 1/4 cup beans in a small bowl and mash roughly with the back of a fork or a potato masher. Add the remaining beans to the bowl. Step 2 Heat oil in a large skillet over medium heat. Add chicken in a single layer. Cook, turning once, until browned on both sides, 2 to 3 minutes per side. Transfer to a plate and cover with foil to keep warm. Step 3 Add onion and garlic to the pan. Cook, stirring,
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Healthy Snacks for Weight Loss and Energy

It doesn't have to be difficult to get healthy snacks into your busy day. It just takes a little (very little!) preparation and planning. I work outside of the home, am crazy busy with the kids schedule and need to have easy Grab & Go snacks! SO, this is what I do ....... When I shop and prepare for the week, I always purchase 5-10 healthy snacks that are simple and easy to eat on the run. Then, every Sunday evening I prepare the snacks for the week. I use small snack bags - not sandwich bags - because they help limit your portion size (or, I use small containers so I don't waste bags). Small bags and containers help you get the appropriate portion size, which helps you lose weight while also consuming important nutrients to give you energy and make you feel better. When thinking about the snacks, I include
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Easy Salmon Cakes

If you are trying to boost your intake of omega-3s, try this simple favorite. It is a great way to use convenient canned (or leftover) salmon. The tangy dill sauce provides a tart balance. INGREDIENTS 3 teaspoons extra-virgin olive oil, divided 1 small onion, finely chopped 1 stalk celery, finely diced 2 tablespoon chopped fresh parsley 15 ounces canned salmon, drained, or 1 1/2 cups cooked salmon 1 large egg, lightly beaten 1 1/2 teaspoons Dijon mustard 1 3/4 cups fresh whole-wheat breadcrumbs, (see Tip) 1/2 teaspoon freshly ground pepper Creamy Dill Sauce, (recipe follows) 1 lemon, cut into wedges COOKING DIRECTIONS Step 1 Preheat oven to 450°F. Coat a baking sheet with cooking spray. Step 2 Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat. Step 3 Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and
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Chicken a la King

INGREDIENTS 1 1/2 pounds boneless, skinless chicken breast, trimmed and cut into 1-inch cubes 1/2 cup all-purpose flour 2 tablespoon canola oil, divided 10 ounces white mushrooms, quartered 1 large green bell pepper, diced 3/4 teaspoon salt 1/2 teaspoon freshly ground pepper 1 cup dry sherry, (see Note) 1 cup reduced-sodium chicken broth 1 cup low-fat milk 1 4-ounce ja sliced pimientos, rinsed 1/2 cup sliced scallions COOKING DIRECTIONS Step 1 Toss chicken and flour in a medium bowl until coated. Heat 1 tablespoon oil in a large skillet over medium-high heat. Reserving the remaining flour, add the chicken to the pan and cook, stirring occasionally, until lightly browned, 2 to 4 minutes. Transfer the chicken to a plate. Step 2 Reduce heat to medium and add the remaining 1 tablespoon oil to the pan. Add mushrooms, bell pepper, salt and pepper, and cook, stirring often, until the mushrooms are softened and starting to brown, 3 to 5 minutes. Pour in sherry; bring to a boil and
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30-Day Slimdown | Spring Creek

Get ready for summer with this 30-Day Online Slimdown Program. We will focus on eating healthier and incorporating some weekly exercises to help you slimdown and tone for the summer. I'm a Certified Personal Trainer, Online Coach and a resident of Spring Creek so I'm excited to help our community get fit! All fitness levels are welcome to join! 30-Day Online Slimdown, for Spring Creek Residents Only Food Guide Simple, healthy recipes Online support, private group via Facebook and daily tips/motivation/focus Weekly email to help you stay organized and on track Free weekly Fit-Walk in the neighborhood (I’ll lead the group & we will also incorporate exercises) Exercise plan and personal recommendations Sample exercise videos that can be done in the Clubhouse Begins: Monday, May 5th Registration: Please register by Weds, April 30th Fit-Walk: Wednesday, 6:30-7:15pm (this is optional, and is not required) Cost: $30 Please email me if you have questions, or click the button below and confirm your spot!
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Summer Slimdown

Be swimsuit ready, and feel good by the first day of summer! What is included in your program: 21-Day Food Guide Free Coaching (with me!) Fitness and Health Tips Simple and Healthy Recipes Guidance and Support Weekly, Private Check-ins with Me Exercise Program and Shakeology Step by step calendar and plan .... and a healthy body! How do I  begin? Select one of the program options below. These are a few of the most popular programs to get in shape for the summer bathing suit weather!! If you need help picking a program, email me and I'll help you decide which would be best for you and your fitness and health goals.  Options: (1) Focus T25 (2) Brazil Butt (3) 21 Day Fix (4) Shakeology Only *All programs include Shakeology Meal Replacement. Option 1: Focus T25 If you're short on time and want to get the biggest bang for your time, then this is your option. ShaunT is awesome!! and these workouts are effective.

Shakeology Sampler & Meal Plan

Can't decide which flavor to buy? Then this is the perfect way to try Shakeology's most popular flavors before committing to a full-size bag or combo box. Each sample pack contains 4 single-serve packets of Shakeology (1 Chocolate, 1 Strawberry, 1 Vanilla, and 1 Greenberry), a copy of the Shakeology Welcome Guide, as well as 6 mouthwatering recipes. With our new taste sampler, you'll easily figure out which Shakeology flavor you love the most. BONUS --> Receive a simple and EFFECTIVE 4-Day Clean Eating Meal Plan when you order from me. This will give you the BEST results while trying Shakeology. You will lose the bloat, lose weight and feel more energized. After you order, email me and then I'll send you your meal plan and shopping list ASAP. Missy@workoutwithmissy.com Click here to order your Shakeology Sampler.
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How I got here …

My mom made this shirt for me in college. It was my first year and she knew I was meant to help other people. She had a vision for my life, but I didn’t think she was right. I grew up in the gym. I was THAT gym rat ... I was that high school and college kid that LOVED going to the gym. Although, I didn’t go to pick up guys or just hang out; I loved the atmosphere. The 2 things I remember most about the gym was (1) my group ex instructor had a daughter in college and I remember thinking “she is that old and teaching group ex .. wow, that’s pretty cool :) (2) there were always cardiac rehab patients walking around in their red shirts and I thought it was so awesome and they looked so happy and they were “so old” but healthy and
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5 Ways to Beat the Afternoon Slump

By Peter Suciu If you, like George Costanza, are ready to take a nap under your desk after lunch, you're not alone. Millions of Americans experience the mid-afternoon slump. But, instead of reaching for another cup of coffee or an energy drink, a few changes to your routine can make all the difference between staying sharp and wanting to nap on your keyboard. Examine Your Lunch Pasta"Certain types of foods make you sleepier than other types of foods," said Bill Tulin, coauthor of Travel Fitness. That burger and fries—or plate of pasta—will almost certainly send you in search of a pillow. Dr. Michael A. Grandner of the University of Pennsylvania Center for Sleep and Circadian Neurobiology explains why what you eat makes a difference. "During digestion, especially in the case of heavy meals, there is activation of the parasympathetic system (the 'rest and digest' or 'feed and breed' system), which shifts balance away from
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