Ground Turkey Kale Soup

turkeykalesoup

I’ve never been big on soup and I’ve always thought of it being a huge production to make. But once I started cooking up this delicious soup and realized how easy it is it became a regular dinner in the rotation. The white beans and turkey make it filling, flavorful, and great the next day. And if you follow my food posts you’ve probably noticed that I love kale in all forms. This recipe originally came from one of my clients and I’ve modified it to make it my own. It’s perfect for a weeknight when you want something hearty and clean that doesn’t require tons of time. Also, preparing the soup doesn’t make a major mess in the kitchen and all you need is one big pot!

 

What you need:

  •  2 tbs olive oil

  • 1 lb ground turkey breast

  • 1 cup onion — chopped

  • 1 cup shredded carrots — chopped

  • 1 cup turnip — diced

  • 2 garlic cloves— minced

  • 1 can white cannellini beans — rinsed

  • 2 cups kale — chopped and stems removed

  • 2 bay leaves

  • 5 cups low sodium vegetable broth

  • 2 cups water

  • 1 teaspoon cayenne pepper

  • salt and pepper to taste

To make:

  1. Heat olive oil in large pot.

  2. Once pot is hot add turkey, garlic, cayenne pepper, salt and pepper. Use spoon to break apart turkey.

  3. When turkey is almost fully cooked (not too pink), add bay leaves, carrots, onions, turnips, and cook for a few minutes.

  4. Add white beans, vegetable broth, water, and kale. Bring to a boil.

  5. Cook for 25 minutes.

  6. Add any extra seasoning if necessary.

I hope you enjoy this amazing soup as much as I do! Cheers to a new month and new week!

XO

Liv

What I Eat In A Day

The most common questions I get from clients and followers are about my diet so I figured I’d share what a typical day looks like for me. I’m obsessed with clean eating and I’m always trying to figure out ways to incorporate more nutrients into my daily diet. I love food and I’m constantly experimenting and learning what works best for my body. I focus on eating mostly vegetables (as much as possible), complex carbs, and lean meats like chicken and fish. I buy mostly organic, fresh, and local when possible. I stay far away from dairy, and because my guy has celiac disease, I rarely eat gluten. I’m not into diet trends or fads, just intuitive clean eating. I also believe in having sweet treats and a tequila on occasion without letting it ruin your life (it’s called balance but I’ll save that for another post). I stress the importance of nutrition with every one of my clients and I’m very honest about one thing: you cannot out exercise a bad diet. PERIOD. Even though most of my Instagram stories are of what’s on my plate, I’m going to give you a breakdown of a what I eat on an average day.

 

Early AM routine:

I always start my day with either warm lemon water or a shot of apple cider vinegar, and I make sure to drink plenty of room temp water over the first two to three hours of my morning. Because I’m up very early, I feel my best when I spend the first few hours of my day hydrating before I eat anything or have any caffeine. Six months ago I decided to stop drinking coffee all together as an experiment to alleviate stomach issues. I noticed such a big difference that I completely quit coffee and haven’t had it since. I enjoy black tea, green tea, and matcha once or twice per day.

Breakfast

True story: I wake up hungry every day. I’m a breakfast lover! If you’ve been following me for a while on the gram you know how much I love my morning oat bowls. Usually enjoyed on the go, this bowl of perfection is filled with 1/2 cup of gluten free oats, a scrambled egg, peanut butter powder, almond milk, berries, and some coconut or bee pollen sprinkled on top. My breakfast must be filling and tasty, and this bowl is my go-to!

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Lunch

I’m a salad fanatic. I eat a big salad for lunch almost every day. My green of choice is either romaine, baby kale, curly kale, shredded brussels sprouts, or a mixture of two. For protein I use chicken (usually pre-made in the Crock Pot) and sometimes a hard boiled egg white. Cucumber and avocado (either 1/4 or 1/2) are a must. Other items that get thrown in if available are chopped green apple, butternut squash, bell pepper, orange, walnuts, onion, and chickpeas. For dressing I mix together EVOO, white wine vinegar, and Dijon mustard.

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Snack Time:

A snack between lunch and dinner is a must for me. It usually happens between clients, after my workout, or anytime between 2 and 4. I am a huge fan of bars like FROPRO Bars (specifically the almond butter). Other snacks include nuts, hard boiled eggs, protein shakes, low sugar green juice, and a red apple with almond butter. Depending on my workout and how many hours I’m working, certain days I’ll feel the need for a snack between breakfast and lunch. I try my best to listen to my body when it comes to eating between meals. If I feel extra hungry one day I won’t ever deprive myself of a healthy snack.

Dinner

My boyfriend and I usually take turns with dinner. Luckily, he’s an amazing cook and we eat all the same foods. I try to have somewhat of an idea of meals I’d like to make ahead of time so I can buy ingredients in advance. We love to grill chicken, shrimp, and the occasional burger. Steamed vegetables, roasted potatoes, and baked salmon are weekly staples. I try to keep my dinner portions under control, eating mostly vegetables and protein. A perfect weeknight dinner would be a turkey burger, steamed broccoli, and cilantro cauliflower rice. Simple, tasty, and far from boring. I try my best to eat before 7:30pm allowing time to digest before bed. This way I wake up feeling energized and rested. A HUGE tip I would give to anyone would be to find things you like to eat for dinner that are also great for lunch the next day.

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Questions about healthy eating or need some diet guidance? Contact me for more information about personal training and diet coaching! Be sure to follow me on Instagram for daily meal ideas, motivation, and tips!

XO

Liv

Kale Quinoa Salad

The other day I had a 5 mile run planned and the thought of this salad was what got me to the finish line. Kale Quinoa Salad is one of my all time favorites. It’s hearty, tangy, and SO satisfying. I don’t typically eat quinoa for dinner since it’s higher in carbs, but since I had a late afternoon run this nutrient-packed salad was just what I needed for recovery.

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Ingredients:

  • Organic chopped kale

  • 3-4 oz salmon

  • 1/4 cup cooked quinoa

  • 1/2 avocado

  • 1/4 sumo orange (regular orange would work)

  • 1/2 cup steamed butternut squash cubes

  • 1 tbs honey

  • 1 tbsp olive oil

  • 1 1/2 tbsp slices almonds

  • Pepper to taste

  • Parsley to garnish (optional)

Dressing:

  • 1/2 tbsp olive oil

  • 1 tbsp white wine vinegar (more or less to taste)

  • Dollop of dijon mustard

Salmon:

  1. Preheat oven to 350.

  2. Place salmon on a large piece of foil on a baking pan.

  3. Pour 1 tbs olive oil, 1 tbs honey, and pepper over salmon.

  4. Fold sides of foil and wrap salmon so it’s fully covered.

  5. Bake for 20 minutes, then broil for 5.

Salad:

  1. Place kale in a large bowl (removing stems) with chopped orange slices, avocado, quinoa, steamed butternut squash, and sliced almonds.

  2. Pour in dressing and mix up the salad.

  3. Remove salmon from the oven, leaving the honey mixture in the foil. Garnish with parsley and place salmon on top of salad.

Enjoy!!

*I do not measure out kale or most greens. I like to eat as much green as I can!

**Foods like quinoa and butternut squash usually make way more than one serving, so I like to eat the rest over the next two days with other meals.

South FL Meal Delivery - Catered Fit

These days there are SO many options when it comes to meal delivery services. Vegan, Paleo, allergy-friendly, organic…you name it. Over the years I’ve had many clients who have tried most of the meal services in South Florida. A huge part of training with me is understanding how to keep a clean diet, so food is a major topic in most of my sessions. I guide my clients to be the best version of themselves by proper nutrition and exercise. Luckily, I love to cook and will always make the time for it in my schedule. But for someone with long work hours, a busy parent, or just someone needing help in the kitchen, a meal delivery service could be a savior. Recently I tried a few days of meals from Catered Fit, a Florida-based food delivery service. Setting up the account and choosing meals online ahead of time was super easy. I was given a few choices for breakfast, lunch, and dinner. I was also able to choose a meal plan which was dairy free (HUGE plus!). The meals were delivered in a cooler tote to my doorstep which was very convenient (I live in a building). All of the meals were really fresh and flavorful. I’m typically a creature of habit when it comes to food, but having these meals made me eat a few unfamiliar vegetables like Swiss chard and broccolini which I wouldn’t normally cook.

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If you follow me on Instagram you know that I’m a lunchtime salad LOVER. Two of the days I chose a salad for lunch and they were both awesome - arugula with salmon and shredded brussels sprouts with chicken. I was also able to make note of any food that I did NOT want to see in my meals, which for me happened to be mushrooms (yuck!). Overall, I was impressed by Catered Fit and would recommend them to anyone needing fresh, healthy, and convenient meals daily.

Click here to read more about what Catered Fit has to offer.

Banana Coconut Power Bowl

With a few of my regular morning clients away for the Holidays last week I actually got to eat breakfast at home for once (and not in the car!). But whether it’s on the go or at home with a cup of hot tea, I’m a BIG fan of breakfast. I’m one of those people who wakes up thinking about food. My day usually starts very early with a few clients back to back - so my morning meal has to be filling, energizing, and tasty. I put together this dreamy bowl that’s all of those things and more.

  • 1/2 cup gluten free oats

  • 1/2 banana

  • 1 egg white

  • almond mylk (click HERE for my homemade recipe)

  • 1/3 cup unsweetened shredded coconut

  • 1 tbs hemp shells

  • cinnamon

  • bee pollen

First cook the oats on the stove with water. Cook for a few minutes until soft, then add raw egg white. Cook for another 4-5 minutes then move the oats into a bowl. Pour in almond mylk to taste and stir. (I love my oats creamy so I do a heavy pour…especially if it’s homemade!) Top with hemp shells, banana, coconut, cinnamon, and bee pollen. Enjoy!

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Homemade Almond Mylk

As I recently stated on my Instagram story, one of my goals this year is to make a habit of making my own almond mylk. It’s always been my favorite dairy substitute and I tend to use it often. But making your own is great simply because it’s PURE. No fillers, preservatives, added sugars, plastic, etc. The difference in taste and texture is crazy, and although it sounds kooky, you can feel a difference. The first couple times you DIY it’s a little messy, but once you get the hang of it it’s a smooth operation.

  • 1 cup raw almonds (soaked in water overnight in refrigerator)

  • 5 cups filtered water (more or less depending on desired thickness)

  • Pinch of salt

  • 1 tbs vanilla extract (optional)

  • Nut milk bag (I purchased from Whole Foods)

  1. Add soaked almonds plus water to a blender then add fresh water, salt and vanilla extract. Blend for 2-3 minutes, or until creamy and smooth. (Milkshake consistency)

  2. Using a bowl or container, place the nut milk bag on top and slowly begin pouring the almond mixture. Allow the liquid to drain out then begin squeezing until there is just pulp left in the bag. Discard pulp, or save for future recipes.

  3. Transfer almond mylk into a jar or closed container and refrigerate. Will keep for a few days, but best when fresh! Remember to shake very well - separation is natural.

    **Recipe can easily be doubled. I double it and it lasts me 3 days if I use it daily in breakfast and in hot tea.

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Fab Abs

With summer around the corner lots of people are busy getting “bikini ready”. This includes firm legs, a bubble butt, chiseled arms and most importantly – a flat tummy. Although it takes dedication over time, showing off well earned abs of steel is a sweet feeling. Not to mention, your abdominal muscles are essential for overall well-being. Upper body support, better posture and less back pain are huge perks of having a strong core. But the truth is, there's no lazy way to a toned midriff. So whether you’re looking to get sexy defined abs or simply just trim down, there’s a few things you must keep in mind when it comes to your abs.

  1. Diet – Without a doubt, the most important part of your journey to a better midsection. The saying “abs are made in the kitchen” is absolutely true. You cannot expect to see results or abdominal definition if you are chowing down on breads, sugars or processed foods. You can lay on the floor and do a million crunches, but until you clean up your eating habits, your abs will never be able to truly shine. Kick the sugar, processed carbs and empty calories out of your diet and fill your plate with lean proteins, tons of vegetables and complex carbs. Using a tool such as myfitnesspal is a great way to help track your daily food intake and helps to avoid over-eating.
  2. Workouts – Anyone who’s ever trained with me knows how much I love giving core work. But the key to a great ab workout routine is variety. The core is a complex series of muscles that run in different directions. In order to really fire all of the muscles in your abdomen, you must be willing to switch up your exercises. Sure, good old crunches will give you an ab burn, but there are so many other ways to effectively hit all ab muscles. For example, there are so many great exercises that don’t even require you to lay down! Also, using unstable surfaces (like a ball or Bosu) while working out other body parts can trigger the core muscles at the same time.   
  3. Consistency – Being consistent is super important when it comes to abs. Just like many other body parts, it does NOT happen over night. Stay away from two-week or one-month crash diets and workout plans. Start looking at the big picture and make more realistic goals. My biggest tip for a lot of my clients is the weekday rule: stick to a clean routine during the week and save any cheat meals and cocktails for the weekend only. I also encourage my clients to take a few photos each month to track progress. With consistency over time, you’ll be going from flabs to FAB abs!

Try this workout:

Forearm Plank Hold – 60 seconds

Forearm Plank Alternating Knee Taps – 30 seconds

Reverse Crunch (legs in table top) – 15 reps

Flutter Kick – 30 seconds

Ball Pass Abs – 10 reps

Long Arm Plank w/ Twisted Knee Tuck - 10 sets

Chickpea Coconut Curry With Sweet Potatoes

Happy Monday! I wanted to spice things up and start a new week with a new recipe. I knew I wanted to make something really different from my usual go-to meals and I've been really craving chickpeas (packed with protein and fiber!). So I googled some recipes in between clients this morning and came across this gem on Popsugar.com. It's filled with chickpeas, sweet potatoes, cauliflower, tomatoes, spinach and SO much flavor. I rarely eat rice, but having this curry dish over brown basmati rice was delicious. I'm a crockpot fanatic so of course I am always up for new healthy dishes to try for dinner and next-day lunch. This was the perfect meal to come home to after a long Monday - and my house smelled amazing. 

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Ingredients

Curry:
1 teaspoon olive oil
1/2 yellow onion, chopped
1 clove garlic, minced
1 tablespoons minced ginger
15-ounce can chickpeas (about 1 1/2 cups)
2 cups canned or boxed chopped tomatoes
2 cups small cauliflower florets
1 sweet potato, peeled and diced
1 can light coconut milk
1 cup vegetable broth
1 tablespoon garam masala
1/2 tablespoon curry powder
1 teaspoon salt
2 cups lightly packed baby spinach, chopped

Coconut rice:
1 1/2 cups uncooked brown basmati rice
1 can light coconut milk
1/2 cup water
1/4 teaspoon salt

Directions

  • Heat oil in a pan and sauté onion, garlic and fresh ginger for about seven minutes.
  • Transfer the onion mix into slow cooker and add remaining ingredients except for the spinach.
  • Cook on low for six hours.
  • Before serving, stir in spinach and cook for about five minutes.

Rice

  • Add rice, coconut milk, salt and water to a sauce pan.
  • On high heat, bring it to a boil and then reduce heat to low and simmer for about forty minutes.
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AMAZING! Enjoy.

Remember: You can't out-exercise a bad diet to achieve your goals. Make it a great week!

♥ Liv