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Transformation Fitness & Wellness

Arin Lindauer

Chipotle Salmon Burgers with Mango Salsa

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Ingredients:

1 lb. salmon (Wild if possible)

2TB chipotle peppers in adobo sauce – chopped

1 TB + 1 tsp. wholegrain mustard

1 lime (just the zest)

1/2 lime (just the juice)

1/2 tsp. salt

 1/4 tsp. pepper

1TB extra virgin olive oil

Directions: Combine all ingredients in a food processor and pulse for 30 seconds to combine. If no food processor available, finely dice the salmon in a large mixing bowl combine everything together, and mix.  Divide into 3 burger patties… Preheat non-stick skillet on medium for 1 minute. Drizzle olive oil and sear burgers for 3-4 minutes on each side until golden brown. Enjoy!

What’s working…

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I have had so many incredible conversations this week with clients and there was a common theme that I have to share with you today.

Gratitude.

It is so simple to do but it is so easy to not do.

Taking just 5 minutes a day to think, say or write what you are grateful for.

The impact has just been tremendous.

Here’s the thing each of these clients are going through some tough stuff.

When you can pause for just a moment, even when things are in chaos or you feel like you are out of control there are still good things happening.

I joke, but even if it’s the good cup of coffee you had this a.m.

Its not a coincidence that my gratitude journal had this quote in it today:

Feeling gratitude and not expressing it is like wrapping a present not giving it.

Gratitude helps us focus on the good things.

Even during the worst of times, there is good.

Most will read this and brush it off.

Please don’t.

If you are going through things, which who isn’t?

Take time to write/say/think of what you are grateful for.

I have been practicing this before I go to sleep and it has sincerely helped my sleep. If I wake up and can’t fall back asleep, I go back into those thoughts and I am back to sleep.

It’s a feel-good, it is woo, but it is having some really positive effects on people we really care about.

Test it out.

Bonus, ask your kids what they are grateful for. They are not too young to start thinking in this pattern. (And you get some pretty funny responses. At least we have from 2 & 4-year-old perspective. Elsa, Sugar…just to name a few.)

With anxiety only rising, test this out and see how it helps.

Keep moving and breathing too.

And remember your Health is your pathway to Wealth – with anything in life.

Arin

Hummus Chicken

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Ingredients: (Serves 3)
● 3 boneless, skinless chicken breasts
● 1 yellow squash, sliced
● 1 zucchini, sliced
● 1 red bell pepper, 2” chopped
● 1 medium onion, chopped
● 2 lemons
● Salt and pepper, to taste
● Italian seasoning
● 1/2 cup hummus, homemade or store-bought
● 2 Tbsp. dried rosemary
● 1 Tbsp. extra virgin olive oil
● 1 tsp. smoked paprika
● Generous drizzle of Balsamic Vinegar
Directions: Preheat oven to 450°. Prepare one large baking dish and lightly coat
with olive oil. Season the chicken breasts with salt, pepper, and Italian seasoning.
In a large bowl, toss the sliced zucchini, squash, and onion with olive oil until evenly
coated. Season with salt, pepper, and Italian seasoning.
Cover each chicken breast with 1 TB of hummus each. Then place on top of the
vegetables. Place all vegetables on the bottom of a 9×13 dish in an even layer. Lay
the chicken evenly on top. Squeeze the juice of one lemon over the chicken and
vegetables.
Lightly season the entire dish with chopped rosemary and paprika. Thinly slice the
remaining lemon, and place a few thin slices in the dish.
Drizzle balsamic vinegar over the top, then bake for about 25-30 minutes, until the
chicken is cooked through and the vegetables are tender. Serve immediately.

World’s Best Turkey Chili

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Prep Time: 3 Hours  

Ingredients: (Serves 8)

 1 tbsp. Extra Virgin Olive Oil

3 Garlic (cloves, minced)

2 Yellow Onion (medium, diced)

2 Red Bell Pepper (chopped)

2 Carrot (large, diced)

2 stalks Celery (diced)

1 Sweet Potato (peeled, chopped)

2 lbs. 93% Lean Ground Turkey

1 1/2 cups Water (more as needed)

15 oz. tomato Sauce

14 1/2 oz. Diced Tomatoes

3 tbsp. Chili Powder

1 tbsp. Cumin

1 tbsp. Paprika

1 tsp. Cayenne Pepper (extra if you like it hot!)

1 tsp. Sea Salt

1/2 tsp. Black Pepper

1 tsp. Red Pepper Flakes

2 Avocados

Directions: Heat the oil in a large soup pot over medium heat. Add garlic, onions, bell peppers, carrots, celery, and sweet potato. Sauté́ for 7-9 minutes, until soft.

Add the turkey and cook until it starts to brown (about 7 minutes), mixing often to break up chunks. Add 1 1/2 cups water, tomato sauce, diced tomatoes in their juices, chili powder, cumin, paprika, cayenne, salt, black pepper, and red pepper flakes. Bring to a boil, then reduce to a simmer. Keep uncovered. Cook for about 45 minutes, stirring often. When it’s done, add extra spices to reach your desired 28 flavor. Slice avocado for garnish, and enjoy!

Can it really be this simple…

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I hope you are doing awesome today!

I wanted to breakdown some barriers that you may be experiencing or you may see someone else experiencing. (If so, pass this on to them.)

In my time working with thousands of clients, we tend to over complicate things.

I have certainly been there myself.

We worry and stew overdoing things a certain way.

We worry about other people.

When we just need to focus on ourselves.

Break things down and do the small insignificant things that honestly, we miss.

1.) Drink more water

2.) Move

3.) Eat the correct portion

4.) Have gratitude

5.) Sleep 7+ hours

6.) Breathe

Not in any particular order.

What is see happen is we have blocks and honestly more mental blocks.

It can’t be this easy right?

Speaking from firsthand experience, it is.

But life, our mind – gets in the way.

We have to have a trusted mentor or coach point this out and most of the time we don’t want to hear it.

It can’t be this simple.

Surely there’s more.

Stop what you are doing and feeling right now and breathe.

Yes, 10 belly breaths, please.

See how you feel, now go drink some water, and let’s have an awesome day.

Don’t over complicate taking care of yourself and reach out for help!

Arin

Prosciutto, Eggs & Avocado

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Prosciutto, Eggs & Avocado

 Prep Time: 15 min

Ingredients: (Serves 1) • 1/4 tsp Coconut Oil • 2 Egg • 1 slice Ezekiel Bread or whole wheat bread • 1/3 Avocado • 2 oz. Sliced Prosciutto

Directions: Heat coconut oil in a non-stick skillet over medium heat. Then, crack eggs into the skillet and cook however you’d like. While eggs are cooking, slice the avocado and arrange it on a plate. Toast Ezekiel bread. Once eggs are finished, plate the eggs. Add prosciutto to the skillet and heat for about 30 seconds just to warm it up. Plate everything together and enjoy