Braised Chicken Thighs

This Braised Chicken Thigh recipe has become my go-to chicken thigh recipe! It’s easy, moist and flavorful …and is perfect food prep chicken to have on hand. I love chopping it up and using it in healthy “Bowls”!

INGREDIENTS:

• 6 boneless or bone-in, skinless or skin-on chicken thighs (I use organic, boneless, skinless)

• 2 cups chicken broth (I use a high quality, organic chicken broth like Sprouts or Kettle & Fire)

• Avocado oil for pan (or healthy cooking oil of your choice that is for medium to high heat)

• Avocado oil or olive oil to rub on chicken with spices

• Garlic powder

• Onion powder

• Salt and pepper

INSTRUCTIONS:

Dry chicken thoroughly. Season the chicken lightly with salt, pepper, onion powder and garlic powder. Over medium-high heat coat a large skillet (I use cast iron) with avocado oil. When hot, place the chicken in the pan and sear for 4 minutes each side. I use this splatter screen which really helps with mess!)

Turn the heat to medium and add the chicken broth, stirring with a wooden spoon to scrape the bits from the bottom of the pan.

Cover with a pan lid (not shown in pics) and let simmer for 25 minutes, stirring and flipping the chicken occasionally. Adjust temp as needed to allow a nice, simmering bubble.

Transfer the chicken to a platter, sauce with the braising liquid and enjoy!

My Favorite Healthy Green Smoothie

When people ask me if I'm a fan of smoothies, my response is always the same.  "It depends."

Does your smoothie have a PURPOSE ...nutritionally?

I think smoothies can be an excellent way to pack a whole lot of nutrition into a quick and easy meal or snack...but it can turn unhealthy quick if you're not careful.

I'm not a fan of smoothies as any kind of "liquid diet".  I don't recommend juice cleanses either.  I believe in chewing real food.  With that said, do I think smoothies can find their way into a healthy lifestyle? 

Absolutely.  

I want to share my favorite Healthy Green Smoothie recipe with you that I make for my husband and I a few times a week.  I also want to talk ingredients with you because these days it's hard to decipher all the "mix in's", supplements and superfoods you may be seeing out there.  What the heck is Matcha anyway? ...or Maca? ...and do I need it??  

Like I said, a smoothie is a great way to get a huge dose of nutrients into your body easily.  This is what I like to use smoothies for.  Adding Nutrition.  Too many people think you need to add fruit to smoothies to make them taste good.  Sure, it might make them taste good, but it also can add a ton of unnecessary sugar.  

Another reason I've taken fruit out of this smoothie... as a Nutrition Coach, I actually recommend eating fruit by itself...or first at a meal.  What?  Why?  When you consume fruit WITH other foods like protein, it can cause bloating.  Fruits tend to move through your body quicker than proteins.  Proteins take longer to digest which is why they keep you satiated longer.  When you consume fruit after protein or with it, it can slow it down and the sugars in the fruit start to ferment... can you say BLOATED?  

I'm going to show you how to make a green smoothie taste creamy and delicious without any fruit or added sugar at all.

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Ingredients: (more detail on ingredients below)

• 1  1/2 cups unsweetened almond or coconut milk (I use Califia Farms brand)
• large handful of baby spinach (about 1 packed cup)
• 1 level scoop of Life's Abundance Vanilla Plant Protein Powder
• 1 tsp Maca Powder
• 1 tsp Matcha Powder
• 1/4 tsp cinnamon
• 3 ice cubes

Instructions:

Add liquid first, then all other ingredients and blend well in a high powered blender.  I have a fancy Vitamix, but I don't use it for this unless I'm making multiple servings at once, it's just too big.  I use a Magic Bullet that I got at Target.  It's the perfect size for a single serving and blends it perfectly with minimal cleanup.  

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I'm not a calorie counter....but for you calorie counters out there, this smoothie above is only 200 calories.  Ahem....ever had a "Peanut Butter Moo'd Smoothie at Jamba Juice?  I have.  Was it tasty?  Yep...BUT a small is 500 calories and a large is almost 1000 calories and 131 g of sugar!!!!!  This is the typical "smoothie" people drink in America!  It's no wonder our waistlines are expanding, right?

All the ingredients I use in my Healthy Green Smoothie have a PURPOSE.  I think that's the key to making a HEALTHIER smoothie.

What are these ingredients...and where to buy them:

Raw Maca Powder:  I get Navitas Naturals brand at Sprouts.  If you can't find it near you, you can get it HERE.  Maca is a potent, anchient Peruvian superfood made from a root.  It's a tan color with a slightly sweet, malty smell and flavor.  It supports energy and vitality naturally without jitters.  As an adaptogen, maca balances hormones and stress levels in the body. It also provides an abundance of vitamins, minerals, amino acids and sterols.  My husband loves the subtle flavor of maca!

Matcha Powder:  You can find matcha green tea powder at any health food store, Whole Foods or Sprouts.  I happen to have the Sprouts brand right now.  Matcha was recently named "trendiest ingredient" by CBS News and Huffington Post because it's everywhere these days... Matcha Latte photos are all over social media these days.  Unlike drinking brewed green tea, you drink the whole leaf plus the taste is twice as much as regular brewed green tea.  Here's a helpful graphic that will help you see just how healthy Matcha powder is!

Life's Abundance Plant Protein:  This is where people usually fall short.  There are a lot of unhealthy protein powders on the market today full of dairy, unhealthy oils as emulsifiers, and artificial sweeteners.  One serving of an unhealthy protein powder can wreak havoc on your whole "healthy" smoothie...and your body!!  Take it from me, I've done the research for you and have found a creamy (not chalky) plant-based protein that is non-GMO, grain-free, dairy-free, soy-free, gluten-free, vegan, and has zero sugar added.  It's also made with coconut oil rather than unhealthy sunflower oil that can cause inflammation in the body.  (Vanilla is used in this recipe, but it is also available in delicious chocolate.)  This protein is not sold in stores, but you can get it HERE and anytime through me under my "Nutrition" tab on my menu.  It ships really fast and you'll have it usually in 3 days or less!

Cinnamon:  Yep, even this ingredient has a purpose.  Cinnamon is high in antioxidants and has anti-inflammatory properties.  Cinnamon has been shown to significantly increase sensitivity to the hormone insulin.  This means that it can help with insulin resistance which is the hallmark of serious conditions like metabolic disease and type 2 diabetes.  Cinnamon has a blood sugar lowering effect.  Bet you didn't know what a healthy punch a sprinkle of tasty cinnamon can make!

Unsweetened Almond Milk or Coconut Milk:  The key here is to use homemade, or a good quality refrigerated brand such as Calafia Farms.  Steer clear of boxed brands that sit in the unrefrigerated section because they have unhealthy preservatives in them...or added sugar.  Find one that does not have carrageenan in the ingredients.  I love canned coconut milk, but I don't use that as it's too thick for this recipe.

Baby Spinach:  You don't have to use baby spinach, that is just what I get.  It's just harvested a bit earlier and is a bit more tender...so I think it works great in a smoothie.  Spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.  Abundant flavonoids in spinach act as antioxidants to keep cholesterol from oxidizing and protect your body from free radicals, particularly in the colon. The folate in spinach is good for your healthy cardiovascular system, and magnesium helps lower high blood pressure. Studies also have shown that spinach helps maintain your vigorous brain function, memory and mental clarity.  Packing a big handful of spinach in a smoothie is such a great way to get all it's nutritious goodness in easy and quick!  Too many people don't get enough greens!  Trust me, the tasty vanilla protein powder will actually totally hide any "veggie taste", so kids will even love this!!

Ice:  I like adding a few ice cubes because no one wants a warm smoothie.  Am I right or am I right? :) 

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If you make this just as I describe, it should turn out the perfect consistency, tasty, with a creamy mouth feel.  The secret ingredient is the protein powder that is key for this creamy texture and delicious taste.  If you use another brand, I cannot guarantee taste or texture.

Like this recipe?  Let me...and others... know!  Post your pics on social and tag me!  

Other Blog Posts you might enjoy that you could also use this Plant Protein in:

- 6 Steps to Choosing a Healthy Protein Powder

- Paleo Vanilla Raw Balls

- Healthy, Raw, Protein Cookie Dough

April Stitch Fix Finds

I just opened my latest Stitch Fix box yesterday and I wanted to share these three cute items with you in case you want to request them in your Fix!

If you are unfamiliar with Stitch Fix, or haven't given it a try yet, it's the perfect time with summer coming.  Essentially you have a personal stylist pick things out for you based on your personal style.  It's fun and you can keep what you like...and ship back what you don't in a convenient pre-paid package!

First, is the super cute Shirt Dress pictured above.  It's my favorite item I received in a while from Stitch Fix.  It's cotton, comfortable, and has a denim, heathered look to it.  It's the perfect length and will be perfect with my favorite Frye Boots or sandals this summer.  It's has a nice hem with a slight longer back than front of about an inch.  One thing I love, because I'm really picky about these things.... the pocket is large.  I love this detail because more often than not, pockets are tiny and that's a deal breaker for me.  I think this large, long pocket gives it a higher end look.  If you'd like to request this shirt dress in your Fix:

Follow this link to Stitch Fix to sign up for Stitch Fix and request the RD Style - Kel-T Shirt Dress - $58

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Market & Spruce - Jahana Cargo Vest from Stitch Fix - $68

Next, this Cargo Vest can add a really stylish twist to your outfits!  It's a great layering piece that's functional.  It has a hood that can be hidden inside the zipped collar.  If feels very high quality and is the perfect green color.  It can be sinched from the inside for the look you want and has zippers and snaps closure in front.  It also has snap pockets.  I think these vests are so cute over a striped long sleeved tee  If you'd like to request this Cargo Vest in you Fix:

Follow this link to Stitch Fix to sign up for Stitch Fix and request the Market & Spruce - Jahana Cargo Vest - $68

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Big Star - Casi Distressed Overall from Stitch Fix - $138

Overalls are back! This faded denim color is really great for the warmer weather coming and the distressed look is spot on.  These fit well....aren't too baggy like many overalls can be.  I think these will look great with a casual soft grey T-Shirt, and my FAVE Booties or White Converse.  The bottom hems are cuffed.  If you'd like to request these Overalls in you FIx:

Follow this link to Stitch Fix to sign up for Stitch Fix and request the Big Star - Casi Distressed Overall - $138

Blog Post you might enjoy:  ...How to Make Stitch Fix Work Best for You

Stitch Fix now offers Plus sizes, Maternity, Men's and Gift Cards!

Fueling your Fitness

When it comes to a healthy lifestyle, I encourage moving your body.  Every day.  Do what makes you happy rather than what you dread and you'll be more likely to stick with it.  For me, sometimes that means a workout DVD.  Sometimes that means paddle boarding.  Sometimes that means hiking.  Sometimes that means dancing in my kitchen...  I just move.  Every day.

So how do we fuel our fitness and keep our bodies nourished....without sacrificing quality....or taste?

A common question I get is what to eat before and after a workout.  I think this is a great question but the thing is, it's not a one size fits all answer.  You don't want to be too full....or be running on empty.

First I think it's important to consider what type of activity you'll be doing and for how long.  If you are doing a low intensity workout or a walk, you may not need a pre-workout meal at all, especially if you're nourishing your body at regular meals.  If you're doing a harder or longer workout, it's a good idea to have a small meal or snack beforehand and take something with you.

Before a workout, I don't encourage eating too much because your body will have trouble performing well if it's using all its energy to digest the food.  So it's important not to overeat and to choose easily digestible food that sustains your energy.  Most will do well with a small snack of protein and healthy fat.  You can add a little nutrient dense, low glycemic carbs too.  See what makes you feel your best.  Fruit is not the best choice pre workout as it won't sustain you.

Some good pre-workout snacks: 

• hard boiled eggs (I steam mine)
• celery with almond butter
• chia pudding
• high quality deli meat w/ avocado
• tuna with homemade mayo
• a handful of nuts (not peanuts)
• coffee blended with 1 tsp - 1 tbsp coconut oil and cinnamon

After a workout, I like to have something to eat 15-30 mins after and choose a protein and a carb.  A great choice is a protein and a starchy carb.  Don't think you need to load up on large amounts of these after an average workout.  Only if you are training HARD at an athlete's level do you need to really replenish in that way.  My tip is No, you don't have to eat your weight in protein after a workout!

Some good post-workout choices:

• hard boiled egg and banana (easy grab & go food)
• a great vegan option is my fave "Green Smoothie" (almond milk, plant based protein, frozen banana, handful of spinach or Greens, and cinnamon)
• egg scramble with veggies and sweet potato
• a slice of Ezekiel toast with avocado, himalayan sea salt and a soft boiled egg
• Plantain chips and tuna

So what if you are hiking, biking, skiing, at an event or race, etc and need to fuel your body?

If you look in my car, bag or purse at any given time you will always find a protein bar or two in there.  That way if I get hungry...or my husband or friends get hungry.... I have something healthy to tide us over.  Here's the thing....

When you look at the protein bar section in a store these days, it can make your head spin.  Most of them are FULL of junky, processed, artificial ingredients that won't fuel your healthy lifestyle!  Make sure to read the ingredients....that's what matters most.  

So what's in my bag right now?  RxBars are my go-to.  I love their limited ingredients.  I like to switch it up too and am always looking for new clean options.  Another great choice are GoMacro Bars, especially for those with allergies, sensitivities, or dietary restrictions.  The quality, clean ingredients have passed my inspection and there are a ton of flavors and textures to choose from.  Not to worry, the natural sugars and infant-safe brown rice syrup found in GoMacro Bars are packed with sustained energy.  The best thing about these bars?  They taste kinda amazing.  If you're in a hurry, grab a high quality protein bar for a pre or post workout snack from time to time, it's totally fine! 

We can't forget HYDRATION....

Hydration is one of the most important parts of our healthy lifestyle, especially when we are out there getting our sweat on.  I see too many people living their "healthy lifestyle" with a sugary sports drink in their hand!  It makes me want to cringe!!  Stop that!  Water and pure coconut water are great ways to hydrate your workouts and healthy lifestyle.  If you're looking for a super healthy alternative for that unhealthy "sports drink"?  Try this Minerals and Antioxidant drink mix and you'll be right back on track.  This is a FANTASTIC healthy switch for your kids sports drinks!!!  Tastes great!

I hope these tips help you feel your best, NOURISH your body, and remember.... fuel your fitness + healthy lifestyle in the way that's best for you.

Other Blog Posts You Might Enjoy:  

6 Steps To Choosing a Healthy Protein Powder

Paleo Vanilla Raw Balls

How to get 4 of my Favorite Beauty Products for FREE!

Ok you guys, if you've been on the fence about switching to safer beauty products, this deal is too good to pass up.  The best part is, I know that some of these deals can make your head spin so I'm going to break it down for you and tell you exactly how to get ALL FOUR of these items for FREE.  First I'll tell you each deal separately because you can shop them separately....or all together and get all four.  

Deal # 1:

Until February 28th, when you spend $150 on Beautycounter products you get the EYE CREAM and LIP BALM for FREE.  ($78 value)

Deal # 2:

Add in the Band of Beauty Membership ($29 but this COUNTS toward that $150!!) and get the SOOTHING FACE OIL for free:

Band of Beauty Membership is kind of like Nordstrom rewards....for $29 you get all of this for a year:

• Free Shipping on any order $100+
• Free gift - this month it is the SOOTHING FACE OIL ($68 value)
• 15% product credit on your next purchase

Deal # 3:

Special additional deal from ME....When you place an order of $55 (before tax and shipping) or more using my link, between now and 2/28, I will send you a FREE CHARCOAL CLEANSING BAR. ($24 value)

Like I said, you can take advantage of any or all of these savings!  If you want to take advantage of all 3, here's what to do.  I'm a visual person, so this breakdown will help you see the awesome savings....plus the charcoal bar freebie that isn't even listed here!

So it's actually $344.10 worth of product for only $150!  All the items above will be automatically added to your cart as you qualify for the freebies....EXCEPT the Charcoal Bar, that will come as a special gift from me.  To claim that, just forward your order confirmation to shannon@happywifestyle.com and I will send it to you!

If you have any questions at all, or need recommendations for the items to purchase to qualify for the freebies, I'm happy to help.  The skincare, body care, kids line, baby line and cosmetics are all so amazing!  But I have my favorites so just ask if you need help with your skin type, colors, etc.

As always, you can shop with confidence as Beautycounter has a 60 Day, no questions asked return policy!

Still nervous to try Face Oils?  Don't be!  Here's a short video explaining why our oils are so different, how to use them, and why they are such best-sellers... (the Soothing Oil that is free is the same as Lustro Oil # 1 in the video.)

This Eye Cream that is free right now is from our anti-aging line and is what I use daily.  I LOVE this eye cream and have tried SO many high end brands and this one is the best! It's made with wild algae and caffeine to reduce puffiness, appearance of fine lines and dark circles!  I used to have those tiny white bumps under my eyes and this is the first product to ever get rid of them completely!

Also, this charcoal bar is not like other charcoal bars you may have tried.  It has just the right amount of charcoal in it to purify....but not too harsh and drying like other charcoal bars can be.  It also has green tea and coconut oil it in to leave your skin clean, bright and beautiful.

It's a great time to switch to safer.  You can get so many freebies for your entire face with this offer!  These products are free from toxic ingredients, carcinogens, allergens, and hormone disruptors....all in the GREEN (the safest zone!) by Environmental Working Group! 

Enjoy and here's to a safer 2017!  Learn more HERE about why I made the switch to safer skincare and makeup!

Remember, this offer is good until February 28, 2017 at 11:59pm PST or while supplies last.

Benefits of Using a Diffuser

Last year I started cleaning up my act in new ways besides just nutrition.  I started my Safe Product Movement where I encouraged you to start learning how to detox your home.  Since then I have made so many healthy changes.

I was one of those who would buy all the fragranced candles at Target.  While I enjoyed the scent, I started to learn more about just how toxic they can be.  So I learned more about making a healthier switch....

My most recent switch was getting an aromatherapy diffuser for my home.  I'd heard they had healthy benefits, but every time I saw one I was honestly put off by how ugly they were.  Until I came across this bamboo one....

It has mood lights too which I thought would be kinda cheesy when I picked it out, but I now love the colors!  It's so pretty and completely customizable.  You can set the color, have the colors rotate, or turn it off which I do at night.

You can also set the diffuser to fit your needs.  It can be continuous or intermittent and shuts off automatically.  I love using essential oils that fit my mood and needs.  When I'm wanting to freshen my home, I love Lemon or Peppermint.  I love using lavender at night and it's helping me sleep really well!  When we were sick recently, I used "Breathe" by DoTERRA while we slept and it really helped our sinuses and respiration.

I decided to share this pretty Bamboo Diffuser with you because after posting this video on Instagram stories, I got SO many messages asking me about it!

Here are some of the BENEFITS of using a Diffuser in your home and some essential oils to try for certain purposes:

1. SAFER alternative to some candles and incense for your family and pets - any
2. Freshens the home - lemon, peppermint, any you like
3. Purifies the air - tea tree, sage, rosemary, grapefruit, lemon, thyme
4. Can help with relaxation and sleep - chamomile, lavender, clary sage
5. Can help elevate mood - lemon, sweet orange, jasmine, rose, scotch pine, sandalwood, vanilla
6. Can help you breathe easier - rosemary, lemon, eucalyptus, peppermint
7. Can help with Pain Relief - ginger, chamomile, lavender, eucalyptus, clary sage, rosemary, bergamot
8. Can help your immune system - tea tree, sage, rosemary, grapefruit, lemon, thyme or DoTERRA "On Guard"
9. Can help improve cognitive function - peppermint, eucalyptus, lemon
10. Can help repel insects - clove, lemongrass, rosemary, cedarwood

I love my diffuser and use it during the day....and at night!  I love that it's another holistic addition to my healthy lifestyle.  If you give it a try I'd love to hear how you like it!  Comment below with how you like it, how you use it, and any oils you love!

What a great gift idea!  You could give a loved one this beautiful Bamboo Diffuser and a great starter essential oils set with scents like Lavender, lemon, tea tree and peppermint!  If you're looking for specialty essential oils or blends, feel free to ask as I have some friends who sell essential oils and can point you in a direction to get help choosing some.

Want more tips to Detox you home?  I'll send you my "15 Tips to Detox Your Home"!  Get your printable PDF HERE!

Learn more about making the switch to the SAFER, high performing skin care and makeup that I use and love HERE!