NuBody Fitness

We are so proud of this lady for all the hard work and dedication she has been putting in lately. She has come back from a baby and has let nothing stop her from being her absolute best. Keep pushing lady!! We are more than proud of you.

🥦It really doesn’t get much healthier than this broccoli bisque! This veggie-packed lunch recipe is clever because you make your own stock while cooking it.

TIP: This bisque is 100% plant-based as-is. If you’d rather, replace the nutritional yeast with pecorino or freshly grated parmesan cheese.

“Cheesy” Broccoli Bisque
(makes 2 servings)

1 Tbsp olive oil
1 small yellow onion, chopped
1 small head broccoli, broken into florets
½ head cauliflower, broken into florets
1 carrot, chopped
½ tsp basil
1-2 dashes of sea salt
6 cups (1.4 liters) of water
1 Tbsp nutritional yeast

Heat the oil in a stock pot and add the onion, sauteeing until it starts to caramelize. Add the broccoli, cauliflower, carrot, and basil, season with salt, and then cook, stirring constantly, for 3-4 minutes.

Add the water and bring to a boil. Reduce heat, cover, and let simmer until the vegetables are tender, 20-25 minutes.

Carefully drain the vegetables using a colander, making sure to save 2 cups of the cooking fluid.

Place the cooked vegetables into a high-speed blender and add 1 cup of your cooking liquid. Blend until it’s smooth. You may have to work in batches.

If you want a thinner bisque, add more of the saved liquid.

Pour the bisque back into the pot and heat up, stirring in the nutritional yeast. Season with salt and pepper. Serve warm with sprouted grain bread.

🤤Who doesn’t love quesadillas?

This is a great way to enjoy holiday leftovers … and switch it up from the go-to turkey sandwich.

TIP: If you have some leftover fresh sage, chop up 1-2 leaves and sprinkle it over the tortillas before you fold them over. Delicious!

Turkey & Cranberry Quesadillas
(serves 1)

2 organic white corn tortillas
2 Tbsp cranberry sauce
½ cup (3-4 oz/85-115 g) shredded or chopped cooked turkey
2 Tbsp goat cheese crumbles
(optional) 1-2 dashes of hot sauce
vegetable oil spray

Preheat your oven to 425ºF/220ºC or turn on your toaster oven.

Lay tortillas on a sheet pan that has been sprayed with nonstick spray, or on a foil-lined toaster oven pan.

Spread the cranberry sauce over half of each tortilla, and then top with turkey and goat cheese. Fold over the tortilla to form a half-circle.

In the oven: Bake for 5 minutes, then flip and bake for 5 more minutes or until golden brown. Cut into pieces and serve immediately.

In the toaster oven: Place in the toaster oven and toast until the cheese melts, about 8-10 minutes.

Remove from the oven and serve with a dash of hot sauce if desired. Enjoy!

🙈🙊🙉Controversial topic! Which do you like better: homemade cranberry sauce or canned? 👇👇👇

👩‍🍳🍳This recipe makes a fast & easy breakfast or lunch.

The best part? You can customize these egg muffins any way you want — use frozen or fresh veggies ... or add cooked turkey bacon, beans, or salsa.

Egg Muffins Your Way
(Makes 6 x 2-muffin servings)

12 large eggs
1 medium onion, diced and sauteed.
1 cup cooked veggies (broccoli, green peppers, etc.)
½ cup (56 g) goat cheese crumbles
Sea salt & fresh pepper, to taste

Preheat oven to 375°F/190ºC. Coat a 12-cup muffin tin with nonstick spray. Set aside.

Crack all of the eggs into a large bowl and whisk until blended. Stir in the onions, veggies, and cheese.

Evenly spoon the egg and veggie mixture into the muffin cups. Place in the oven and bake for 15-18 minutes. The muffins are done when a toothpick inserted into their center comes out clean.

⭐️🇺🇸Thanking all our military veterans for their service. We appreciate you!

🤔Can decision fatigue be getting in the way of your results?
🙈
🙉
🙊

🔥FACT🔥

Imagine your mind is a battery — and every decision you make over the course of a day drains it a little bit.

By the end of the day, it gets harder and harder to make good decisions or rely on your willpower.

Psychologists call this “decision fatigue” or “ego depletion.”

You might feel drained … have brain fog … or just plain tired.

That feeling can make your healthy routine feel like a LOT more work than it really is.

And that means it can get in the way of things like your workouts or cooking dinner.

But there ARE a few simple fixes!

1. Set up your schedule so you don’t have to rely on self-control and willpower. You want to make it as easy and automatic as possible.

Have healthy food at home so you are less tempted to order takeout
Keep your workout clothes in the car so it’s easier to hit the studio on the way home
Find a workout buddy (or coach!) to keep you accountable for your late-in-the-day sessions

2. Also, just knowing that this is a “thing” can help you combat it.

When you feel like making not-so-healthy decisions, acknowledge that you probably have decision fatigue. And then take that healthy action anyway (you’ll be glad later).

🥗Oh YES… these crispy chickpeas are going to be your new FAVORITE salad topper!

Chickpea and Spinach Salad
(serves 4)

4 big handfuls baby spinach
2 Tbsp extra virgin olive oil
Juice of 1 lemon
½ tsp sea salt
2 cups (360 g) canned chickpeas, rinsed, drained, and thoroughly dried
1 tsp cumin
1 large avocado, pitted, peeled, and chopped

Place 1 Tbsp of oil and lemon juice in a large bowl and add the spinach, tossing well until all the leaves are coated. Sprinkle in half of the sea salt.

In a large skillet over medium heat, heat 1 Tbsp of olive oil. Add the chickpeas, cumin, and the rest of the salt, until the chickpeas are hot and starting to crisp.

Add the chickpeas to the spinach and toss well. Top with the avocado and serve.

❓What happens when I miss a workout?

✅The answer: There are two important things to know. First, your body doesn’t deteriorate overnight. So while this won’t completely derail your results ….

Missing a scheduled workout can ABSOLUTELY mess with your mindset and motivation.

One missed workout easily becomes two … which becomes three … and then before you know it, you feel like you’re back at square one, starting over again!

You know the saying: “It’s easier to stay on the wagon than it is to climb back on.” It definitely applies to fitness and any healthy habit.

👉 Here’s how to stop 1-2 missed workouts from ruining your long-term motivation:

Figure out why you missed the workouts (including underlying reasons)
Set goals that actually matter to you (vs the ones you think you SHOULD be working toward)
Find activities you love, or work with a coach who can help you
Do not beat yourself up or overthink it. Just start moving again!

💪The holidays are ALMOST here … and that means just two short months before the end of the year. Are you setting any goals between now and then? ⬇️⬇️⬇️

😋Have you ever had kale chips fresh out of the oven? SO GOOD!

Note: it’s normal for kale leaves to cook a bit unevenly — the leaves aren’t always the same thickness and some might be drier than others.

Toward the end of the cooking time, keep an eye on your kale and remove any leaves that look like they might be charring.

Oven-Baked Kale Chips
(serves 4)

1 large bunch of kale, rinsed thoroughly, dried, and stemmed
2 Tbsp avocado or olive oil
Juice of ½ lemon or 1 tsp apple cider vinegar
1 tsp sea salt
1 Tbsp nutritional yeast

Preheat your oven to 275ºF/140ºC and line a rimmed baking sheet with parchment paper. Cut the kale into 2-inch (5 cm) pieces. Set aside.

Pour the oil and lemon into a large bowl and add the kale, tossing with your hands to make sure the greens are well coated. Place the kale on the baking sheet in a single even layer.

Sprinkle the kale with sea salt and nutritional yeast and place in the oven for 10 minutes. Stir and cook for another 8-10 minutes, until crispy. Remove from the oven and enjoy!

MYTH OR FACT ❓

🤔Working out will help me reach my weight goals.
🙈
🙉
🙊

🔥FACT🔥

BUT… there are other factors involved!

Exercise can absolutely help you lose weight AND maintain your weight (not to mention all the other amazing benefits it has).

It boosts how many calories you burn in a day – and if you’re strength training during your workouts, it can slightly boost your resting metabolism.

But the key word is “help!”

👉 What you eat also plays a huge role in gaining, losing, or maintaining your weight.

Exercise and diet go hand-in-hand when it comes to managing body weight (and your health!).

👩‍⚖️Instant oatmeal fact: it gets a bad rap because it’s usually also packed with added sugars … but the plain version has about the same nutrients as regular oats!

This recipe will give you the best of both – because you can control the amount of sugar that’s in there!

You can double … triple … or quadruple this recipe and make a bunch of jars ahead of time.

💡Try experimenting with different nuts & berries.

You can even turn this into a breakfast parfait – just add hot liquid, mix in ½ cup (115 g) of plain Greek yogurt and let sit for 1-2 hours (or overnight).

Your dry instant oatmeal jars will keep for 4-6 weeks in a cool, dry place.

Berry-Nut Instant Oatmeal
(serves 1)
½ cup (40 g) instant oatmeal
2 Tbsp freeze-dried strawberry or blueberry
1 tbsp chopped nuts (walnuts, almonds, pecans, etc.)
1 tbsp chia seed
¼ tsp cinnamon (to taste)
½ to 1 tsp coconut sugar, to taste (or other dry sweetener)
½ cup (120 ml) boiling liquid (water or your favorite milk)

Place the instant oatmeal, freeze-dried berries, nuts, chia seed, cinnamon, and sugar in a Mason jar. Seal tightly if you’re making this ahead of time.

When it’s time to eat, simply pour the boiling liquid over the oat mixture and stir to combine. Let sit for 3-4 minutes. Yum!

🔥What’s your favorite thing about your workouts? 👇👇👇

👩‍🍳All you need are 3 ingredients and one pan to whip up this easy, healthy, and delicious meal!

Serve it with a side of your favorite veg or a salad.

3-Ingredient Salsa Verde Chicken with Quinoa
(serves 4)
4 medium bone-in, skin-on chicken thighs
Freshly ground pepper
1 cup dry quinoa
1 x 15 oz. (425 g) jar salsa verde

Preheat your oven to 400°F/200ºC. Heat a large, oven-safe pan over medium-high heat. Season the chicken with pepper. Place the chicken skin side down in the pan and lower the heat to medium.

Let the chicken cook for 4-5 minutes, until the skin is crispy and most of the fat has rendered. Remove the chicken from the pan – leaving the fat – and set aside.

Add the quinoa to the pan and cook for about 2 minutes, stirring constantly to combine it with the rendered fat.

Pour in the salsa verde and ½ cup (120 ml) water and bring to a boil. Reduce to a simmer and place the chicken, skin side up, on top.

Place the pan in the oven to bake for 20-25 minutes. It’s done when the liquid is absorbed, the quinoa is fluffy, and the chicken is cooked through.

Serve and enjoy!

🛏How many pillows do you use every night? 👇👇👇

🍅 This is SO much better than canned soup … and it takes only a few minutes to make!

If you prefer it less tomatoey – combine ½ cup (120 ml) each of chicken or veggie broth and water, and add it to the mixture with the diced tomatoes.

10-Minute Minestrone
(makes 1 large or 2 medium servings)

1 Tbsp olive oil
2 cloves garlic, minced
1 medium zucchini, chopped
1 can (14 oz) diced tomatoes
¾ cup (120 g) cannellini beans, rinsed & drained
Salt and black pepper to taste
½ to 1 Tbsp pesto

Heat the olive oil in a medium soup pot over medium heat. Sauté the garlic and zucchini until the zucchini begins to soften. Drain the tomatoes but reserve the juices. Crush the tomatoes and add them and their juices to the soup pot, along with the beans.

Simmer for 5-8 minutes, until the zucchini reaches your desired tenderness. Season with salt and pepper. Top with the pesto and serve.

❓Should I use an activity tracker?

⌚️The answer: Yes, if you want to! But with one important asterisk.

Studies show that activity trackers (like Fitbit, Apple Watch, Garmin, etc.) help people to be more active.

😲In fact, recent research found that people who wore an activity tracker walked up to 40 more minutes a day.

PLUS they also can help with other healthy habits like sleep, stress management, and more.

But while they may motivate many people to track their activity, for others (especially those dealing with anxiety and obsessive-compulsive disorder), they may trigger an unhealthy fixation.

👉Bottom line: if you enjoy using an activity tracker and it helps you monitor how you’re doing, use one! If it doesn’t … then don’t.

Do you track anything using an app? (Sleep, steps, workouts, etc.) ⬇️⬇️⬇️

💪You HAVE to work out and you can only choose 1: weights, cardio, or yoga. Which do you choose? ⬇️⬇️⬇️

😋Eggs are usually associated with breakfast … but this delicious recipe can pass as a satisfying lunch or dinner too.

No matter when you eat it, it tastes like a special occasion meal (and bonus, it only takes a couple of minutes to pull together!).

Smoked Salmon & Avocado Omelet
(Makes 1 serving)

2 large eggs
½ Tbsp milk or water
Pinch of sea salt
1 Tbsp extra-virgin olive oil
¼ avocado, sliced
1 oz (30 g) smoked salmon
1 Tbsp chopped fresh herbs (basil, parsley, etc.)

Crack the eggs into a small bowl and add a splash of milk or water and a little salt. Whisk thoroughly to combine.

Heat the oil in a small skillet over medium heat. Pour in the egg mixture. Cook until the bottom is set and the top is slightly runny – about 2 minutes. Carefully flip the eggs over and continue cooking until set, another 30-60 seconds.

Place the eggs on a plate and top with the avocado slices, smoked salmon, and herbs.
Serve and enjoy!

📣Poll time!

🥬Your favorite salad greens?
Iceberg
Romaine
Baby spinach
Mixed Greens
⬇️⬇️⬇️

🥣This is a fast & easy plant-based soup that carries a hefty dose of plant-based protein.

… and it’s made with frozen peas!

This is easiest to make with an immersion blender but you also can use a regular blender – just be careful!

🥗Serve it with sprouted grain bread and a side salad for a delicious lunch or dinner.

Fast & Easy Pea Soup
(Serves 4)

1 Tbsp extra virgin olive oil
1 medium onion, chopped
3 cloves garlic, minced
6 cups (810 g) frozen peas
Two big handfuls of baby spinach
4 cups (950 ml) low-sodium vegetable stock
½ tsp dried thyme
2 Tbsp nutritional yeast
Sea salt, to taste

Heat the olive oil in a large pot over medium-high heat. Add the onion and garlic and cook, stirring frequently, until the onion is transparent, about 2-3 minutes.

Add the peas, spinach, stock, thyme, and bring to a simmer. Cook until the peas are heated through and the spinach is wilted. Stir in the nutritional yeast.

Carefully blend the soup with an immersion blender. If you don’t have one, you can blend it in two batches in a regular blender, being careful not to splatter any hot liquid. Taste and add sea salt if necessary. Enjoy!

❓Q: Which is better, blending or juicing?

It depends on your goals, but blending (aka making smoothies) has a slight edge over juicing your fruits and veggies!

✅Juicing does give you more nutrients per ounce … PLUS you’re able to absorb those nutrients better. Juices also tend to be lower in calories than smoothies.

🔥BUT… juices lack a very important bonus that smoothies provide: FIBER! (Which is great for your gut and general health.)

🧐Which do you like better, fresh juices or smoothies?

😋Do NOT be intimidated by this recipe – it’s just beans & quinoa with a bunch of delicious spices and flavors!

That means it’s also super versatile. Feel free to experiment with different flavors based on what you have on hand.

You could serve these over chickpea pasta … as a main dish (smothered with the cashew queso I posted last week, perhaps?) with a side salad … or on top of a salad.

Vegan “meat” balls
(Makes about 10 “meat” balls)

1 15-oz (425 g) can black beans, rinsed
2 Tbsp olive oil, separated
1 small yellow onion, diced
3 cloves garlic, minced
¼ tsp sea salt
2 tsp Italian seasoning
½ tsp red pepper flakes (optional)
1 cup (185 g) cooked and cooled quinoa (tip: ⅓ cup (55 g) dry quinoa = 1 cup cooked)
2 Tbsp nutritional yeast
2 Tbsp tomato paste
1 Tbsp coconut aminos

Preheat your oven to 350ºF/175ºC.

Dry off the black beans using a clean kitchen towel or paper towels. Place the beans on a parchment-lined baking sheet and bake for 10-15 minutes, or until the beans feel dry to the touch. Remove the beans from the oven and raise the oven heat to 375ºF/190ºC.

While the beans are baking, heat 1 Tbsp olive oil in a large oven-safe skillet over medium heat. Add the onions and saute for a couple of minutes before adding the garlic. Continue to saute until the onions are softened, and then remove the skillet from the heat.

In your food processor, pulse together the beans, sauteed onions & garlic, salt, Italian seasoning, and optional red pepper flakes. When it reaches a loose mealy texture, add the quinoa, nutritional yeast, tomato paste, and coconut aminos. Pulse until it barely forms a wet “meaty” dough (not a puree).

Taste and adjust seasonings. If you prefer a cheesier taste, add more nutritional yeast.

Scoop out 2 Tbsp at a time, forming into balls. Place on a parchment-lined plate and refrigerate for 20-30 minutes.

Heat the oven-safe skillet over medium heat. Add 1 Tbsp of oil and when it’s hot, add the “meat” balls. Saute, turning occasionally, until each ball forms a crust around the outside. Place the skillet in the oven and bake for 25-30 minutes until the meatballs turn golden brown.

They are ready to serve as-is, or you can simmer them in your favorite marinara sauce for another 5-10 minutes.

Serve these with your favorite pasta or zoodles, as a hearty sandwich filling, or as a side dish with veggies.

❓MYTH OR FACT ❓

🤔 Myth or Fact: Plant-based and/or organic foods are always healthier choices.
🙈
🙉
🙊

🔥MYTH🔥

These two terms can give you valuable info, but they don’t tell the whole story.

🧐You still have to read the ingredients list and WHOLE nutrition label.

That’s because organic foods – especially snacks – can be filled with added sugar and not much fiber or protein. Plus, they might have a lot of calories for the amount of nutrition they offer.

When it comes to plant-based foods, the only real criteria for the label is that doesn’t contain animal products.

So… if you’re trying to boost the health factor of your food choices, look for products that aren’t heavily processed … and aim for choices that are:

✅Higher in nutrients like fiber, protein, healthy fats, vitamins, and minerals and
✅Lower in unhealthy fats and sugars.

❓What’s one thing you always look for on a food label?

🍎Poll time!

What’s your favorite kind of apple? We’re only including 5 of the most popular (there are more than 7,500 different kinds!).

#1 Gala
#2 Red Delicious
#3 Granny Smith
#4 Fuji
#5 Honeycrisp
#6 Something else

👇👇👇

🧑‍🍳You can use this fast & easy plant-based queso as a dip OR a sauce over veggies, pasta, and the list goes on!

You control the thickness by how much water you add. If it gets too thin, just add some more cashews to thicken it up.

✅This recipe will keep covered for about a week in the fridge.

Cashew Queso
(makes 6 servings)

½ cup - 1 cup (120-140 ml) hot water
1 cup (120 g) raw cashews
1 clove garlic, chopped
2 Tbsp nutritional yeast
1/2 tsp ground cumin
1 tsp chili powder
1/2 tsp salt, plus more to taste
1 Tbsp hot sauce (or to taste)

Place all the ingredients in a high-speed blender, starting with just ½ cup (120 ml) of water. Blend until creamy, adding water if necessary to create a smooth consistency.

Taste and adjust the seasoning – add more hot sauce for heat, nutritional yeast for the cheese factor, or cumin for smokiness.

Pour into a dish and serve as a dip … or use it as a sauce.

😋Here’s a fast & easy one-pot entree that tastes even better the next day. Serve it with a salad or sprouted grain bread (or both). Yum!

The nutritional yeast (you can find it at most grocery stores) helps give a “cheesy” flavor to this Italian-inspired bean dish.

SPICY ITALIAN BEANS
(Makes 4 servings)

1 Tbsp olive oil
4 cloves of garlic, minced
1 tsp red pepper flakes
Sea salt
1 15 oz (425 g) can tomato sauce
2 15 oz (425 g) cans cannellini beans
½ cup fresh parsley
2 Tbsp (or more) nutritional yeast

In a medium pot over medium heat, heat the oil. Add the garlic, red pepper flakes, and a pinch of salt and saute for about 1 minute, until the garlic starts to soften but not burn. Pour in the tomato sauce and ½ cup (120 ml) of water

Stir and reduce the heat to low, allowing the sauce to simmer for 10-15 minutes.

Rinse and drain the beans and stir into the sauce, and allow to warm for 5-10 minutes. Stir in the parsley and nutritional yeast and continue to cook for another 5-7 minutes. Serve and enjoy!

❓COMMON QUESTION ❓

Q: I hate veggies. How can I still eat a healthy diet?

🔥A: This is a great question. Because the fact is, some kids who hate vegetables grow up to become adults who hate veggies.

It could be because of the flavor … the texture … or the fact that they simply haven’t wanted to try veggies again as an adult.

Here are a few tips for making veggies more exciting:

✅Flavor them. Add hot sauce or your favorite seasonings … drizzle them with a healthy salad dressing … or add 1-2 tablespoons of a healthy sauce or condiment like guacamole or hummus.

🧐Find vegetables that you actually like – or at least don’t hate. Look at it as an experiment vs. something you feel pressured or “supposed” to do.

🥕Start with sweet veggies like baby carrots, sweet bell pepper strips, celery, etc. instead of Brussels sprouts or asparagus that can be more bitter.

🔪Hide them. Chop them into small pieces (or puree them) and add them to sauces, soups, or casseroles.

💡Try any or all of these ideas and see how they work for you!

🍽How would you describe your everyday way of eating? ⬇️⬇️⬇️

Choose 1:
Vegetarian/vegan
Paleo
Keto
Everything in moderation
Something else