Baked Buffalo Sirachi Wings

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sirachi buffalo wings 2

Baked Buffalo Sirachi Wings

1 Family Pack of Chicken
2 TBSP Tone’s Cajun Seasoning
2 TBSP garlic powder
2 TBSP McCormick’s Grill Mates Montreal Chicken
2 TBSP Italian Garlic Seasoning
2 tsp of smoked paprika
1 tsp dried thyme
1 tsp McCormick’s chipotle chili powder
1/2 cup 365 Wholefoods organic butter milk dressing
1/4 cup sirachi sauce
1/2 cup apple cider
1/2 fresh lemon juice
sea salt to taste

Directions:
1. Preheat your oven to 350 degrees F.
2.  Marinate the wings in the apple cider vinegar, lemon juice and sea salt
3. Season both sides of your chicken wings with your spices
4. Place the wings a gallon zip lock bag then add your sirachi sauce and buttermilk.  Of course if you are on a dairy free diet then omit the buttermilk.  I imagine you could replace the buttermilk with coconut milk.
4. Place the wings in a baking pan, add about 1/2 cup of water.
5. Cover the pan with aluminum foil then bake the chicken for 1 hour for 60 minutes.
6.  Pour off the juice.  You may want to save the juice in a mason jar with the lid and store in the freezer.  This juice may be used for a soup dish later on in the week.  You could eat the wings like this but  I like my wings well done with a slight crisp.  I bake then broil my wings to dry out some of the juice and to get a slight crispy texture.
7. Bake your chicken for another 30 minutes at 375 degrees F.
8.  Broil your chicken for another 5-10 minutes at 450 degrees F.

If you are cooking more than a family pack of wings you will need to cook bake the wings longer.  Start with 20 minutes for every pound of meat then bake until the chicken is done.  Then proceed with step 7 then 8.  If you just love sauce, then add more sirachi and buttemilk ranch dressing right before you broil the chicken.

 

 

Spicy Sweet Potato Fries

Posted in Dinner/Lunch, Healthier Side Kicks, Snacks by

 

spicy sweet potato fries

SPICY SWEET POTATO FRIES (serving size 1-2)

ingredients:

1 large sweet potato cut into fries
1 TBSP Olive Oil
1/8 tsp salt
1/8 tsp Mc Cormick Chipotle Powder
1/4 tsp Smoked Paprika
1/4 tsp Cumin powder
2 Fresh Garlic gloves minced
1 TBSP Maple Syrup (omit for diabetics)
2 TBSP of Fresh Cilantro minced

Instructions:
1. Drizzle Olive onto fries. Massage the olive oil onto all the fries.
2. Add sea salt then bake the fries for 10 minutes at 450 degrees F
3. Add half of minsed garlic, chipotle powder, cumin, and paprika
4. Finish Baking the fries for 15 minutes at 450 degrees F
5. Drizzle maple syrup onto the fries
6. Mix the fresh cilantro and the other half of the fresh garlic onto the fries
7. Garnish the fries with the cilantro and garlic mixture

*This recipe was inspired by the Terra spicy sweet potato chips and the Tastemade’s video*

Tropical Smoothie

Posted in Smoothies, Snacks by

 

tropical smoothie

Tropical Fruit Smoothie

1/2 cup Not from concentrate tropicana orange juice
1/2 cup chia pudding (see below)
3/4 cup frozen fruit medley (strawberries, peaches, mangoes, grapes, pineapple)
1/2 frozen ripe banana

Instructions:

  1.  Add juice and chia pudding to the blender.
  2. Turn on the blender to smoothie mode.
  3. Slowly add frozen fruit and blend.

meal prep tip: you can package your frozen fruit in qt size ziplock bags making it easier for you to make your smoothie in the morning or evening.

 

Chia pudding:  Add 24oz of SILK coconut milk into a mason jar, then add 1-2 tbsp of chia seeds.  Allow the chia pudding to soak overnight.

HEALTH BENEFITS OF ORANGE ESSENTIAL OIL

Posted in Essential Oils, Uncategorized by

orange essential oil

BENEFITS of Orange Essential Oil

Orange oil has a wide variety of domestic and medicinal benefits. It can be used to freshen the air around you and repel insects naturally and effectively. Orange oil is used to add natural, sweet flavoring to various foods and beverages. It can also help relieve stress, aid in digestion, and encourage metabolic detoxification. Orange oil is rich in antioxidants, which protect cells from damaging free radicals.

Suggested Uses

  • Diffuse Orange oil in a diffuser, or add 8-10 drops to bath water, to help alleviate stress, relax the mind and inspire creativity
  • Add 2-3 drops of Orange oil to 1 oz. of  Fractionated Coconut Oil and massage into the lower back area to help support healthy digestion
  • Add a few drops of Orange oil to cotton balls and place around the home to help deter pests naturally
  • Rub 2-3 drops of Orange oil into palms and inhale to calm the nervous system and relax the mind
  • Add a few drops of Orange oil to grilled vegetables, meat, seafood or dessert dishes to enhance their flavor
  • Add 3-4 drops of Orange oil to water in a spray bottle or small bucket to clean and freshen floors, countertops, and other surfaces naturally
  • Mix Orange, Clove, Tangerine, and Cinnamon oils in a diffuser to create a wintery holiday scent
  • Mix a few drops of Orange, True Lavender, Lemon, Tangerine, and Grapefruit oils with distilled water in a mister and spray in bathrooms, kitchens, locker rooms, and other areas to remove unpleasant odors
  • Place 2 drops of Orange oil and 5 drops of Marojam oil in a warm bath to promote clear airways and normal respiratory function
Wholistically Improve You shares Ameo Essential Oils
Note: Améo Orange oil should be used for aromatic, topical, and dietary supplement use only. If pregnant or under the care of a physician, consult your medical practitioner prior to use. Améo Orange oil is considered generally safe for use with children aged 2 and above. If any reaction or adverse effect occurs, discontinue use. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

 

 

Health Benefits of Grape Fruit

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Benefits

Grapefruit oil is most commonly used to clean toxins from the body. Like other citrus oils, it has an inspiring scent that can increase energy, elevate mood, and combat stress. Grapefruit oil’s natural purifying properties make it a popular alternative to harsh, chemical-laden household and body care products. It is also rich in antioxidants, which protect cells from damaging free radicals.

Suggested Uses

  • Diffuse Grapefruit oil in an Améo diffuser, or add 8-10 drops to bath water, to help alleviate stress and uplift your mood
  • Apply 1-2 drops of Grapefruit oil to the stomach or back of the neck to help curb cravings throughout the day
  • Rub 1-2 drops of Grapefruit oil into palms and inhale, or apply directly to hair, to uplift your mood, increase mental clarity, and improve the environment of any space
  • When traveling, add Grapefruit oil to your water bottle or drinks such as SuperMix, XM+ Energy Mix or Ripstix Supplements to increase energy levels and minimize jet lag
  • Add 2-3 drops of Grapefruit oil to Daily Tea, Premium Tea or hot water to promote healthy immune function
  • Add 8-10 drops of Grapefruit oil to distilled water in a spray bottle or bucket to clean and freshen floors, countertops, and other surfaces
  • Add a few drops of Grapefruit oil to meat, vegetable, or dessert dishes to enhance their flavor
  • Mix a few drops of Grapefruit, True Lavender, Lemon, Tangerine, and Orange oils with distilled water in an Améo Mister Bottle and spray in bathrooms, kitchens, locker rooms, and other areas to remove unpleasant odors
Note: Améo Grapefruit oil should be used for aromatic, topical, and dietary supplement use only. If pregnant or under the care of a physician, consult your medical practitioner prior to use. Améo Grapefruit oil is considered generally safe for use with children aged 2 and above. If any reaction or adverse effect occurs, discontinue use. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
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Are Protein Shakes Just for Men?

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Female Guide to Taking Protein

When I first started participating in bootcamp and personal training, I did not appreciate the need for extra protein. Now that I am challenged to help young athletes gain healthy weight, I now understand you need more protein to build lean muscle mass.  Rigorous exercising can be really harsh on your muscles and cause a lot of wear and tear on your muscles.  It is important to consume a protein shake within 30 minutes after a work out. This helps to provide your muscles with the needed nutrients so they may repair and re-condition for the next work out.  If you fail to have a protein shake after a work out, you may be tempted to eat the first thing that you can get your hands on.  You’ll fall prey to something quick and easy, which typically includes junk food or fast food (e.g., hamburgers, french fries, pizza).

If you engage in rigorous physical activity 3-6 times a week, you will definitely need to consume more protein than a person who has a sedentary or “couch potato” lifestyle.  I strongly suggest that you work with a lifestyle transformation coach who offers customized meal plans and nutritional guidance to make sure you are receiving enough protein to meet the demands of your active lifestyle.

For a lifestyle transformation coach, click here:  http://www.wholisticallyimproveyou.com/wordpress

For more information on this topic, click this link >>>>  http://hiit-blog.dailyhiit.com/hiit-diet/protein/females-guide-taking-protein/

Mango & Mixed Berry Smoothie

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mango & mixed berry

Ingredients (Serves 2):

  • 1/2 cup Freshly squeezed juice from 1 large minneola tangelo or 100% tangerine juice (not from concentrate) from Wholefoods
  • 1/2 cup of Silk coconut milk
  • 1/2 cup frozen bananas, slice
  • 1 cup fresh mango chunks, frozen
  • 1 cup fresh strawberries, frozen
  • 1/4 cup fresh black berries, frozen
  • 3/4 cup fresh raspberries, frozen

Directions:

  1. Add tangelo/tangerine juice and coconut milk to the blender
  2. Turn on the blender
  3. Slowly add our vanilla moringa enhanced protein powder
  4. Portion out the fruit that you need using a measuring cup, then let it sit on the counter for a few minutes
  5. Slowly add the frozen fruit starting with the mangoes, followed by the bananas, then the berries

**Boost this smoothie with a superfood (e.g., moringa oleifera enhanced protein powder) and/or greens (1 cup of fresh baby spinach or kale)

Watermelon & Blueberry Smoothie

Posted in Smoothies by

strawberry banana blueberry smoothie

Ingredients (Makes 16 oz)

  • 3 cups of fresh watermelon
  • 1/2 frozen banana, sliced into four pieces*
  • 1 1/2 cup of frozen blueberries

Directions

  1. Add the watermelon to the blender, then blend on high speed.  You may need to use a spoon to push the watermelon closer to the blade.
  2. Blend in the banana
  3. Blend in the blueberries

*The day before buy a bunch of bananas, peel them then slice them in half (widthwise).  Place the sliced bananas in a freezer ziplock bag as a single layer, then place in the freezer on a flat surface.