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Almond Butter Paleo Blueberry Waffles

Per serving: 464 Calories • 22.1g Carbs (7.7g Fiber) • 37.1g Fat • 17.6g Protein


Ingredients scaled to: 3 serving

3 1/2 tbsp Almond butter (167 grams)

2/3 extra large Egg (112 grams)

3/16 medium (7" to 7-7/8" long) Banana (59 grams)

1/16 tsp Vanilla extract (1.1 grams)

1/2 tsp Coconut oil (6.8 grams)

1 3/4 tbsp Almond milk (80 grams)

1 tsp Sunflower seed flour (4 grams)

3/16 tsp Baking soda (2.3 grams)

1/3 tsp Cinnamon (2.6 grams)

1/16 tsp Salt (0.75 grams)

3 9/16 tbsp Blueberries (98.7 grams)


Directions are based on the original recipe of 3 servings

1. Preheat waffle iron and spray with nonstick cooking spray.

2. In a large bowl, whisk together almond butter, eggs, banana, vanilla extract, coconut oil, and almond milk until well combined and there aren't any large lumps.

3. Stir in flour, baking soda, cinnamon, and salt; mix until well combined. Gently fold in blueberries

4. Spoon batter into waffle iron and...

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Benefits of a Coach

Uncategorized Aug 21, 2019

Life can be crazy with travel, vacation, school shuttle for kids or grandkids, more family activities!   We have a tendency to put ourselves second to our schedules.  Want to know the secret to getting in great shape and being the best for ourselves and our family?  It's not how many miles you ran, it's having a Coach. 

Really?  That's right!  Virginia Tech published a study about 2 groups of people who were given the same exercise routine.  One group had a coach who regularly checked up.  The other did not.  The results?  The group that had a coach to check up and stay on track were 2200% more likely to be consistent towards achieving their goals than those who did not.  Having a coach is critical to your success.

By putting your health first, you can better put yourself first for your workers, family, and friends. You’ll feel better, be more productive and enjoy the lifestyle you want and deserve.  Search out a...

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Water does what for my breath?

health hydration nutrition Aug 20, 2019

Water makes up almost 60% of the human body; it is one of the most important things we take into our body. Water not only carries vital nutrients, but also helps with nearly all body functions, including digestion and brain activity. It’s been shown to also increase metabolism.

What health problems happen to me when I don’t drink enough water? Without proper hydration, your body becomes dehydrated, which leads to many health issues such as, tiredness, exhaustion, headaches, depression, high blood pressure, obesity, kidney stones and other issues, even diabetes and heart disease. And…your breath can stink!  That's right, dehydration decreases saliva, which allows bacteria that cause bad breath to thrive.

When we work out, our bodies need more water. If you don’t have enough, you will feel a reduced amount of energy, shortness of breath, muscle cramping, dizziness, and even sick to the stomach. Having a dry mouth or early fatigue during a workout? You...

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Slow Cooker Sweet Garlic Chicken

Slow cooker meals are a fantastic method for enjoying lean, homemade dinners without the hassle and time commitment that many recipes entail. By simply throwing the ingredients below into your slow cooker in the morning before you leave for work, you’ll have a hot, delicious meal ready for you when you return home!

The combination of soy sauce, ketchup, garlic and dried basil lend phenomenal flavor to tender chicken thigh in this too-easy-to-believe chicken dinner recipe. Serve with a salad made with dark greens and over a bed of cauliflower rice. Enjoy!

What You Need

Serves 8

  • 3 lbs boneless, skinless chicken thighs
  • sea salt
  • black pepper
  • ½ cup low sodium soy sauce
  • ½ cup ketchup 
  • ¼ cup honey
  • 1 Tablespoon garlic, minced
  • 1 teaspoon dried basil
  • *optional sesame seeds for garnish


  1.  Generously salt and pepper the chicken thighs. Place in the bottom of a slow cooker.
  2. Combine the soy sauce, ketchup, honey, garlic and dried basil....
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