Celebrate Independence Day with delicious and healthy 4th of July recipes. Enjoy nutritious dishes from grilled veggies to fresh fruit desserts.

Hi friends! How’s the day going so far? I hope you’re having a good morning. We’ve decided to live in Spain forever, so I just need to find a way to get Maisey out here 😉 (kidding… maybe? lol)

For today’s post, I wanted to share some healthy and fun meal ideas for the weekend. If you have any staples you love or recipes you’re trying out, please leave them in the comments section below! I’m always looking for summer meal faves. 🙂

Healthy 4th of July Recipe Ideas

Entrees

The best pasta salad ever! Seriously, it’s SO good and one of the most popular recipes on the blog. To amp up the protein content, you could absolutely add grilled chicken or chickpeas.

• Lobster street tacos
• Steak and arugula salad
• Smoked salmon sliders
• Grilled chicken thighs. We’ve used Julie’s marinade recipe before and it’s amaaaazing.

Sides and Salads

• Read more

Sharing a super easy and delicious lunch or dinner option: high protein chipotle bowl!

Hi! How is the morning going? I hope you’re having a great day so far!

Today I wanted to chat about one of my favorite easy lunch or dinner options: a chipotle bowl packed with protein. I try to have at least one palm size of protein in all of my meals and snacks.

Eating high-protein dishes offers numerous benefits for your overall health and well-being. Chipotle bowls are not only delicious but also provide a convenient way to increase your protein intake.

Today, I’m excited to share a high-protein chipotle bowl recipe that you can easily make at home.

High Protein Chipotle Bowl Recipe

What Is In A Chipotle Bowl?

A typical chipotle bowl consists of three main components: rice, protein, and toppings. The rice serves as the base, providing a hearty foundation for the bowl. Protein options include chicken breast, beans, or steak, offering essential amino acids for muscle repair and growth. Toppings such as homemade guacamole, pico de gallo, and chipotle peppers in adobo sauce add flavor and nutritional value to the bowl.

How Much Protein Is In A Chipotle Bowl?

A standard chipotle bowl contains approximately 30-40 grams of protein, depending on the protein source and portion size. To increase the protein content, you can opt for double protein or add additional protein-rich ingredients to your bowl.

How To Make A High Protein Chipotle Bowl

Ingredients:

White rice (or cauliflower rice)

Chicken breast or meat of choice. You can also use tofu or tempeh!

Homemade guacamole

Chipotle peppers in adobo sauce

Beans (black or pinto)

Corn (I personally hate corn but if you like it, live your life lol)

Olive oil

Garlic powder

Fresh lime juice

Cilantro

Salt and pepper to taste

Instructions:

Step 1: Cook the rice according to package instructions and set aside.

Step 2: Season the chicken breast (or protein of choice) with olive oil, garlic powder, salt, and pepper. Grill until cooked through and slice into strips.

Step 3: In a bowl, mix together homemade guacamole, chipotle peppers in adobo sauce, fresh lime juice, and chopped cilantro.

Step 4: Assemble your chipotle bowl by layering the cooked rice, grilled chicken, beans, corn (if you like that stuff), and homemade guacamole mixture.

Step 5: Garnish with additional cilantro and a squeeze of lime juice, if desired. Serve and enjoy your high-protein chipotle bowl!

Making a high-protein chipotle bowl at home is not only easy but also allows you to customize your ingredients to suit your taste preferences. By incorporating quality protein sources and fresh, wholesome ingredients, you can create a nutritious and satisfying meal that supports your health and fitness goals.

So tell me, friends: what’s one of your favorite quick meals?? This sushi roll in a bowl is another staple.

xoxo

Gina

More:

Our

Sharing 20 superfood smoothie recipes.

Hi hi! How’s the day going? I hope you’re having a great one! W’re still traveling around but check out the adventures on IG stories!

For today, let’s talk about one of my favorite foods: smoothies!

Smoothies are a delicious and convenient way to pack a variety of nutrients into your diet, especially when you incorporate superfoods. These nutrient-rich ingredients not only enhance the flavor of your smoothie but also provide a range of health benefits. In this blog post, we’ll explore 20 superfood smoothie combinations featuring ingredients like coconut, maca, goji berries, cacao, chia seeds, and spirulina to help you nourish your body and energize your day.

What are superfoods?

Superfoods are nutrient-dense foods that are particularly rich in vitamins, minerals, antioxidants, and other beneficial compounds. These foods are believed to offer exceptional health benefits beyond basic nutrition. While there is no official definition of superfoods, they are typically whole foods—such as fruits, vegetables, seeds, nuts, and certain grains—that are recognized for their high nutritional content and potential to promote health and well-being. Some examples of commonly recognized superfoods include berries (like blueberries, strawberries, and acai berries), leafy greens (such as kale, spinach, and Swiss chard), nuts and seeds (like almonds, chia seeds, and flaxseeds), fatty fish (such as salmon and sardines), whole grains (like quinoa and oats), and certain spices (such as turmeric and cinnamon). These foods are often praised for their antioxidant, anti-inflammatory, and immune-boosting properties, among other health benefits. Incorporating a variety of superfoods into your diet can help support overall health and vitality.

20 superfood smoothie recipes

Tropical Bliss: Coconut, pineapple, banana, and spinach with coconut water.

Maca Mocha: Maca powder, cacao powder, banana, almond butter, and cold brew coffee.

Goji Berry Blast: Goji berries, mixed berries, banana, spinach, and almond milk.

Chocolate Avocado Delight: Cacao powder, avocado, banana, dates, and almond milk.

Chia Seed Powerhouse: Chia seeds, banana, spinach, mango, and coconut water.

Spirulina Sunshine: Spirulina powder, pineapple, mango, banana, and orange juice.

Berry Beet Boost: Lightly steamed beets, mixed berries, banana, spinach, and coconut water.

Matcha Madness: Matcha powder

Sharing tips on how to become a certified holistic health coach. My favorite option is Integrative Health Practitioner Institute. Check it out here and use the code FITNESSISTA for $250 off levels 1 and 2. 

Hey friends!  I hope you’re having a wonderful morning so far.

Today, we’re diving into a topic that’s close to my heart: becoming a certified holistic health coach. Holistic health coaching is an incredible opportunity to make a positive impact on people’s lives, helping them achieve balance and well-being in every aspect of their health. Not only does getting certified boost your credibility and authority in the industry, but it also positions you as a crucial member of your clients’ wellness team. Bonus: it can be a pretty lucrative career! If you’re passionate about health and wellness and ready to take the next step, keep reading. I’m sharing a complete guide on how to become a certified holistic health coach.

How To Become A Certified Holistic Health Coach

Understanding what it means to be a certified holistic health coach is the first step towards reaching your goal. This guide is designed to be your go-to resource, outlining the necessary steps, tips, and insights to help you navigate your journey. Let’s break it down and get you started on this exciting path!

What Is A Certified Holistic Health Coach?

A certified holistic health coach is a wellness professional trained to help clients improve their overall health and well-being. Unlike health coaches with a specific niche, holistic health coaches take a comprehensive approach, considering physical, emotional, mental, and spiritual health. They use their coaching skills to guide clients through lifestyle changes, stress management, weight loss, mental health improvements, and more.

Certified holistic health coaches are different because they focus on the whole person rather than just addressing specific health concerns. This makes holistic health coaching a satisfying career, as you get to see the transformative impact on your clients’ lives. You’ll work with clients to develop personalized plans, support their journey, and help them achieve their health and wellness goals.

Steps to Become A Certified Holistic Health Coach

Ready to embark on this journey?

Here are the steps to become a certified holistic health coach:

Step 1: Determine Your Why

Understanding your motivation for becoming a holistic health coach is crucial. Are you passionate about helping others? Do you want to share your own health journey? Knowing your why will keep you focused and motivated throughout

I’m honored to have oncologist, Katie Deming MD on the podcast today.

Here’s what we talk about in today’s episode:

What we need to know about cancer that no one tells us

Cancer’s multiple root systems

Her 6 pillars to radiant health

Strategies she uses to help patients on their healing journeys

and so.much.more

164: Cancer treatment and prevention with Dr. Katie Deming, MD

More about Katie Deming, MD and her background:

Katie Deming, MD, The Conscious Oncologist, is a radiation oncologist, inventor, and TEDx speaker who is transcending the boundaries of conventional and integrative medicine to evolve the current paradigm of disease prevention, treatment, and healing. She blends conventional medicine with holistic practices and ancient wisdom to address the hidden roots of disease and activate the body’s innate capability to heal.

Connect with Katie on her website and on Instagram.

Resources:

Check your water here

4th phase of water book

Partners:

Dr. Deming talks about water structuring in this episode. This is what I use to structure my water after it’s been filtered. The taste is entirely different, and this beautiful device also helps with EMF mitigation. Use the code FITNESSISTA for 10% off.

I’ve been using Nutrisense on and off for a couple of years now. I love being able to see how my blood sugar responds to my diet and habits, and run experiments. You can try out Nutrisense here and use GINA50 for $50