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PALEO CRISPY CHICKEN NUGGETS (NUT-FREE!)

PREP TIME 10 MINS
COOK TIME 10 MINS

TOTAL TIME 20 MINS
YIELDS 3-4 PEOPLE

INGREDIENTS

  • 2 pounds chicken breasts or tenders cut into small pieces
  • 1/3 cup coconut flour
  • 1/3 cup tapioca flour
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • 2 eggs
  • 3 tablespoons bone broth
  • Avocado oil or spray (bring out bottle!)
 

DIRECTIONS

  1. In a small bowl, whisk together the eggs and bone broth (please make sure the bone broth is defrosted and in liquid form)
  2. In another bowl, mix together flours and spices so everything is evenly combined
  3. Heat your cast iron skillet or grill pan of choice with a generous layer of avocado oil (if you want to make this recipe lighter, use spray but they won’t be as crispy!)
  4. Using a fork (I used two) take a piece of the chicken and dip it into the egg and bone broth mixture, letting the egg drip off a bit
  5. Then take that piece of chicken and dip it into the flour mixture, pressing it down to make sure the flour is coated all over
  6. Add chicken to skillet and cook on medium heat
  7. Repeat for each piece of chicken and add more avocado oil occasionally to make sure the pan is always greased!
  8. Enjoy with your favorite dipping sauce, over a salad, in tacos, anything!
  9. *These will stay good in the fridge for about 5 days, reheat in oven or over greased skillet

adapted from:http://rachelmansfield.com

 
 
 
 

Get to know Stephanie Moore

Stephanie understands that no two clients are the same and believes that taking a fresh, fun customizable approach to fitness is vital to success. She draws on her vast knowledge, years of experience, spirit and tools to develop effective alignment patterns which bring understanding to her clients’ kinesthetic sense.

Stephanie also believes that the classes offered at Art of Fitness care for her clients not only physically, but mentally as well. It’s her goal that through specific mechanics, fitness is able to bring clarity, increase perception and stimulate the mind.

“Physical fitness is the first requisite of happiness.”- Joseph Pilates

Steph Moore

1. What is on your bucket list? Travel (everywhere), Pottery Wheel Class, Solo Art Show 
2. Where did you grow up? Smiths Falls, Ontario 
3. What food can you not live without? Summer Sausage 
4. Who is the funniest person you know? Am I allowed to say me? 
5. What is the best gift you have ever received?  Hansy
6. First thing you do in the morning? Walk Hansy 
7. What is the one thing people would never guess about you?  Nap time is sacred time
8. What’s on your bedside table? Lamp, Essential Oil Diffuser, Stack of books, water, sketch book, pen and pencil 
9. What’s the best advice you’ve ever received? Inspiration is the greatest gift to give others 
10. What’s the background on your computer? Hansy 

Pilates Can Take Your Yoga Practice to the Next Level

Many yoga practitioners lay down on their yoga mat with a specific goal in mind. I want to deepen pigeon pose, I want to hold my handstand effortlessly, I want to float into crow without bruising my triceps. No matter what your goal is during your Yoga class, we have the secret.

Pilates is often compared to Yoga, but there is a defined difference. Pilates requires strength and precision, teaching you to move from a solid foundation, and connect to postural muscles that are universally underused. Learning to connect to these postural muscles can lead you into a lengthened chest position during triangle pose, control your centre of gravity during half moon, and flow through chaturanga lightly in neutral alignment.

PJ Yoga

Here are a few key reasons why Pilates will take your Yoga poses to the next level.

Proper Alignment

Pilates is all about positioning your spine in proper alignment, so you can walk out of your session and take this posture into everyday life. Focusing on balancing the musculature helps create symmetry between the left and the right sides of your body. Working both sides simultaneously, you’re able to compare the strength of both sides and work them equally. You can take this knowledge to your Yoga mat, and connect to your muscles equally during balance poses to help your stability and use your core properly to protect your back during back bends.

Flexibility

Pilates exercises incorporate dynamic stretching, so not only are you strengthening one muscle, you are getting a stretch through another. Although Pilates does not solely focus on flexibility, it is known to create more flexibility and length through the muscles, lengthening your body from head to toes. Learning how to dynamically stretch and stay neutral also protects your muscles from hyperextension during Yoga classes, this allows you to engage proper muscles before you lengthen into a stretch to avoid injury and create lasting results. 

Stronger Core  

A stronger core equals less back pain. Ask anyone who came to Pilates to relive back tension, they will tell you that they experienced some sort of relief. Our bodies were made to move, it only takes a few classes or private sessions to remind our body how to align and work properly to avoid tension. Having a strong core leaves more room for mobility through the body while doing Yoga, instead of suffering through back pain during poses. As a beginner going into a Yoga class, you may not realize when and where to connect to your centre, by incorporating the Pilates principles you can trust that your body is properly flowing from pose to pose. 

Allows you to Work Deeper

Once you start focusing on your abdominals, you realize that your bodies movements are powered through your core. Try doing downward dog without your core engaged; you’ll most likely leave with back pain. During exercise our larger muscles like to take over, Pilates helps us zone into our small, more intrinsic muscles. During Yoga classes, you will notice more strength during movements. With stronger abdominals, you can improve every single one of your poses on the yoga mat. If you decide to work one on one with an Instructor you can even mimic and improve your entire Yoga routine by dissecting each exercise.

Overall, Pilates can help Yogis advance into poses that they hadn’t felt possible before and avoid injury. Have you always wondered how that girl at the front of class effortlessly holds her position in handstand? Well now you’re in on the secret!

 

 

 

 

Get to Know Erin Mahony

Welcome to our new series “Get To know Our Instructors”. We grilled Erin with 30 random questions, that we will post for you over the Spring Session! Have a question for Erin? Email us and stay tuned to see it answered! 

Lower back weakness and muscular imbalance initially brought Erin to the practice of Pilates more than 15 years ago. What initially began as a prescription for rehabilitative and strengthening exercise has since developed into a tremendous passion of hers! As an ambitious woman going after a variety of athletic pursuits, Pilates compliments her lifestyle as both student and instructor. Training clients to be conscious of posture, breathing and alignment in various exercises, offers increased core strength and greater body awareness. As a Pilates instructor, Erin looks forward to educating her clients, challenging them and having fun!

Learn more about your Tuesday evening Instructor, Erin, below: 

1. What is on your bucket list? Open a market stall at the Paris Wincey Mills, run a hobby farm with my family, rent a houseboat for a holiday, knit a sweater, travel to Australia, play a gig at a coffee house
2. Where did you grow up? I’m a home-grown honey, born and raised here in Kitchener-Waterloo
3. What food can you not live without? Grandma Elsie’s homemade perogies
4. Who is the funniest person you know? Uncle Doug
5. What is the best gift you have ever received? My husband and two step-children
6. First thing you do in the morning? Meditate
7. What is the one thing people would never guess about you? I love to crochet
8. What’s on your bedside table? A lamp, my happiness journal and a few random pieces of jewellery
9. What’s the best advice you’ve ever received? “Always remember, everyone is doing their best with what they know”
10. What’s the background on your computer? Boring old black default screen…it’s a work laptop so I haven’t personalized it

Want to take a class with Erin? Click here to register.   

Certifications Include:

  • Certified PhysicalMind Institute Vertical and Matwork Intensive
  • Body Harmonics Pilates Reformer Intensive – Apprentice
  • Half Marathon Runner, Participant in Sprint level triathlons
  • Member of ROW Masters Swim Program

Avocado Spinach Artichoke Dip

Adding avocado to spinach artichoke dip is seriously tasty, healthy and delicious.
Prep time: 10 minutes  Total time: 10 minutes
Ingredients:
2 avocados
Juice of 1 lemon
4 oz. cream cheese
1 clove garlic, minced
1 c. frozen spinach, drained and chopped
1 c. canned artichoke hearts, chopped
1 tbsp. fresh parsley, plus more for garnish
kosher salt
crushed red pepper flakes
Directions:
  1. In a small food processor, combine avocados, lemon juice, cream cheese and garlic. Purée until smooth.
  2. Scoop avocado mixture into a medium bowl and fold in spinach, artichoke and parsley. Season with salt and red pepper flakes.
  3. Garnish with more parsley and red pepper flakes and serve.

credit:http://delish.com


Pressure Cooker Winter Squash and Lentil Stew

 

Cheddar, Bacon, and Spinach Egg Casserole

Ingredients:

img_5758-4 eggs
-3/4 tsp salt
-1/2 tsp pepper
-1 (10 oz) package frozen chopped spinach, thawed and squeezed dry
-1 (16 oz) container low-fat cottage cheese
-1 bunch green onions, chopped
-1 cup packed grated sharp cheddar cheese
-1/4 cup all-purpose flour
-3 tbsp chopped fresh dill (or 1 tsp dried dill)
-1/4 cup cooked and crumbled bacon

Directions:
1. If cooking immediately, preheat oven to 350F. Grease an 8-inch glass baking dish. Beat eggs, salt, and pepper in a large bowl. Stir in spinach, bacon, cottage cheese, onions, cheddar cheese, flour, and dill, mixing to combine. Pour mixture into prepared baking dish.
2. If making ahead of time, cover and refrigerate (can be refrigerated overnight). Bake at 350F until the center is firm and the top is golden (about 45 minutes). Allow to cool for 10 minutes before cutting and serving

credit: thesweetlife.com

Garlic & Herb Salad Dressing

Ingredients

  • YIELD  3/4 cup
 

Directions

  1. Shake all ingredients in a small jar with a tight fitting lid.
  2. Let stand at room temperature for at least 1 hour.
  3. The longer the better.
  4. Shake again and use to dress any crisp green salad.
  5. Store in jar and refrigerate 4 to 5 days.
  6. Always shake before using.

credit: Food.com

BLUEBERRY CHOCOLATE CHIP BREAKFAST PROTEIN COOKIES

BAKED SWEET POTATOES 2 WAYS!

BAKED SWEET POTATOES 2 WAYS!

 

 

 
 
BAKED SWEET POTATOES
 
 
Easy, healthy baked sweet potatoes two ways – savory and sweet! The perfect 30-minute, plant-based meal or snack when you don’t feel like cooking.
 
Serves: 1-2
Ingredients
SWEET POTATOES
  • 1 large or 2 small sweet potatoes, rinsed and halved (organic when possible)
  • 1 Tbsp (15 g) coconut or avocado oil (or water)
SWEET
  • 2 Tbsp (32 g) Vegan Nutella or almond butter (or other nut butter)
  • 1/2 banana (60 g), sliced
  • 1/4 cup (37 g) berries (blueberry, raspberry, strawberry, etc.)
  • Pinch ground cinnamon
  • Sea salt
  • 1 Tbsp (3 g) unsweetened shredded coconut
SAVORY
  • 1 ripe avocado, sliced or cubed
  • 2 Tbsp (6 g) nutritional yeast
  • Pinch sea salt
  • 2 tsp (7 g) hemp seed
  • Pinch red pepper flake

credit: theminimalistbaker