https://www.klhealthclub.com/blog-posts daily 0.75 2023-08-12 https://www.klhealthclub.com/blog-posts/christmas-gift-guide monthly 0.5 2022-12-06 https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1670171041493-V10L0DE7WR8XRVIUGWC8/Untitled-1.jpg Blog - CHRISTMAS GIFT GUIDE! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1670171283609-TKJC8T27834IA1LOQ10T/Untitled-2.jpg Blog - CHRISTMAS GIFT GUIDE! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1670212022656-HIKNQUSHTFUBEUO6BG5N/Untitled-1.jpgcc.jpg Blog - CHRISTMAS GIFT GUIDE! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1670211229558-D1IBCDGBJ3FVNO3H1Q60/Untitled-1.jpg Blog - CHRISTMAS GIFT GUIDE! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1670171505760-VN5JEPBYFW6V2W7KFI17/Untitled-4.jpg Blog - CHRISTMAS GIFT GUIDE! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1670210483640-BPIJ7QOHLHTYWL7OLSCP/Untitled-3.jpg Blog - CHRISTMAS GIFT GUIDE! 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First, you need to find a good carry on bag. One that is big enough to carry all of the things you need but also isn’t too heavy to carry around! One of our favorite carry on bags is from Beis. They make really great carry ons that look chic but also have a ton of storage. https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1660923243384-64NUPLXCE44RTO15IZ47/tempImageTSHX8X.gif Blog - WHAT’S IN OUR CARRY ON? Second, you need to find a few good storage bags to keep everything organized in your bag. Organization is always key when traveling so you know where everything is..also so you don’t forget anything! We like to keep our travel size skin care and products we use when traveling in one place. Below are a few good ones you can get from amazon. https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1660924040424-5VVFZ0BPS1J1R8P838MC/Screen+Shot+2022-08-19+at+8.25.35+AM.png Blog - WHAT’S IN OUR CARRY ON? https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1660924253048-V4X91M8DOTR8LPR9L3HN/blue.jpg Blog - WHAT’S IN OUR CARRY ON? https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1660924665719-L8PW8RX1H51JKB406LYX/car.jpeg Blog - WHAT’S IN OUR CARRY ON? https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1660924738027-ZHZH0ZXYKG7E01NEFPVG/Screen+Shot+2022-08-19+at+8.58.39+AM.png Blog - WHAT’S IN OUR CARRY ON? https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1660924992812-FXR3Y8HEXEZ0SMWCFY9Y/Mag.jpg Blog - WHAT’S IN OUR CARRY ON? https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1660925284820-LOTXHH2C9V9Q1A9FACQA/Screen+Shot+2022-08-19+at+9.07.43+AM.png Blog - WHAT’S IN OUR CARRY ON? https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1660924457358-05BED7W2EWTKCRTX2A7U/green.jpg Blog - WHAT’S IN OUR CARRY ON? https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1660925070830-TC95KD2R33WRZZPFG82N/Screen+Shot+2022-08-19+at+9.04.18+AM.png Blog - WHAT’S IN OUR CARRY ON? https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1660934749264-2F1XZ5O0UBJ03850AIO2/Screen+Shot+2022-08-19+at+11.45.29+AM.png Blog - WHAT’S IN OUR CARRY ON? https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1660934847232-N1VFRNWS517CDESAPIDW/Screen+Shot+2022-08-19+at+11.47.14+AM.png Blog - WHAT’S IN OUR CARRY ON? https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1660934945212-0INKJDQR4573CV5JWZQ7/Screen+Shot+2022-08-19+at+11.48.54+AM.png Blog - WHAT’S IN OUR CARRY ON? https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1660935023152-C9RKJ8EAYSRURKPXLSSP/Screen+Shot+2022-08-19+at+11.50.09+AM.png Blog - WHAT’S IN OUR CARRY ON? https://www.klhealthclub.com/blog-posts/how-to-stay-on-track-while-on-vacation monthly 0.5 2022-07-20 https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1658281056096-XJJ1B7M6W0G0XY64W57Q/palm+tree.jpg Blog - HOW TO STAY ON TRACK WHILE ON VACATION https://www.klhealthclub.com/blog-posts/why-am-i-not-losing-weight monthly 0.5 2022-06-16 https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1655259929657-NKJZU0F1YCTL8GZB1QJ9/bloat+1.jpg Blog - Why Am I Not Losing Weight? https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1655259944965-QGP2ST9ZJEEO8F11OBO2/IMG_6026.psd.+33.jpg Blog - Why Am I Not Losing Weight? https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1655260024427-YHJ4INY1LDNAGXBV9ULD/IMG_5856.psd+22.jpg Blog - Why Am I Not Losing Weight? https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1655260181392-VXT0CKJ86VDW6W947PEH/IMG_5950.jpg Blog - Why Am I Not Losing Weight? https://www.klhealthclub.com/blog-posts/klhc-summer-essentials monthly 0.5 2022-05-17 https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1652674548091-P06KK11FD99TTN9B8ILX/toweel.jpg Blog - SUMMER 22’ KLHC ESSENTIALS! - Beach Towel This beach towel is so cute!! And will look cute in a beach pic for your insta :) https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1652758729758-562S8EMUQWE6OOCYK916/Untitled-1.jpg+hat.jpg Blog - SUMMER 22’ KLHC ESSENTIALS! - Health Club Hat Our health club hat…duh https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1652674356883-XE71PRVNIK3900GHLZMO/Untitled-1.jpg+de1.jpg Blog - SUMMER 22’ KLHC ESSENTIALS! - Sun Drops Mix a few drops of this in with your face sunscreen to give yourself a bronze glow! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1652678599594-2GF6OWP59P4LGR61T824/Untitled-1.jpg+glasses.jpg Blog - SUMMER 22’ KLHC ESSENTIALS! - Sunglasses We love sunglasses! These are so cute if you want a nice pair. https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1652675228352-GFB5Y9SLSZ6CAG2T46HX/tf.jpg Blog - SUMMER 22’ KLHC ESSENTIALS! - Body Glow This is a splurge but its worth it! Makes your skin look so glowy and health! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1652286538870-QI3F381JS2D10P0OZ8K1/Untitled-1.jpg+hat.jpg Blog - SUMMER 22’ KLHC ESSENTIALS! - Sun Hat We must protect our face from the sun at all cost! This is a perfect beach hat! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1652678240983-M4N97PFB1OVJBFL442AE/Untitled-1.jpg+s+qq.jpg Blog - SUMMER 22’ KLHC ESSENTIALS! - Face SPF The best SPF for your face! This is a MUST!! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1652759224489-TTBL5B45EUKLPG433S6L/Untitled-1.jpg+oil.jpg Blog - SUMMER 22’ KLHC ESSENTIALS! - Sunscreen This is a great body sunscreen! It also smells amazing :) https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1652675405034-R1G93MZE6ZY7SXZ16GRG/cup.jpg Blog - SUMMER 22’ KLHC ESSENTIALS! - Water Bottle Because staying hydrated is a must! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1652758619350-DZ04SA5M82GX1UXYE6WD/Untitled-1.jpg+bag.jpg Blog - SUMMER 22’ KLHC ESSENTIALS! - Beach Bag Cute and cheap little beach bag! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1652674938198-0IIQNVTVKY7UY659XSHN/frankiws.jpg Blog - SUMMER 22’ KLHC ESSENTIALS! - After Sun Body Lotion To hydrate your skin after a long day in the sun! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1652674956585-CGZD7EHVUEZ3HWA5Z79H/speaker.jpg Blog - SUMMER 22’ KLHC ESSENTIALS! - Water Proof Speaker Bring the party with you! https://www.klhealthclub.com/blog-posts/how-to-be-positive-and-productive monthly 0.5 2022-05-02 https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1651426642283-7GCGUX1JQHFDA1TBRITQ/unnamed.jpg Blog - HOW TO BE PRODUCTIVE AND STAY POSITIVE! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1651426986163-9UQ0WYBMS2OB62L7WHYY/shopping.png Blog - HOW TO BE PRODUCTIVE AND STAY POSITIVE! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1651426821531-CTRMTWMP3G2UHFZKJCVQ/Screen+Shot+2022-05-01+at+10.40.11+AM.png Blog - HOW TO BE PRODUCTIVE AND STAY POSITIVE! https://www.klhealthclub.com/blog-posts/bloating monthly 0.5 2022-04-18 https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1650258605688-7Q86Y50ADZP1EFMGK246/PhotoRoom_20220417_215108.PNG Blog - DE BLOATING 101 - GUTZY BY SAJE This product is a must have.. I bring it everywhere with me!! This soothing essential oil blend is made to support your stomach for a comforting ritual after a big meal. Step 1: rub in, step 2: relax. https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1650256446796-LAZ7GEMVULP08LKOHQ1K/bloat+1.jpg Blog - DE BLOATING 101 https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1650256478271-QKGKNBE1SDKR27PU1N82/bloat+2.jpg Blog - DE BLOATING 101 https://www.klhealthclub.com/blog-posts/anxiety-essentials monthly 0.5 2022-04-04 https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1648743771967-IWUQOSO814ZMJ2IXH3AO/logan644008893+%2844%29.jpg Blog - ANXIETY ESSENTIALS https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1648936604967-K0LGSPF8AXYUXB6N17DX/NEW+BOOK.png Blog - ANXIETY ESSENTIALS https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1648936713985-PF5G9FRMK1J48MPUBBPE/BOOK+2.png Blog - ANXIETY ESSENTIALS https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1648936906801-PH84XSBN61OX72MPBITS/BOOK3.png Blog - ANXIETY ESSENTIALS https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1648936791183-4XY387SY0I17GOYC0VZQ/COLOR+1.png Blog - ANXIETY ESSENTIALS - ADULT COLORING BOOK https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1648932376398-VONTHJ0QUK9CM0KC6WPV/Screen+Shot+2022-04-02+at+1.46.04+PM.png Blog - ANXIETY ESSENTIALS - ANXIETY SUPPLEMENT https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1649004159376-1NSXQ6GC3JF342SKI6AF/NEW+J.png Blog - ANXIETY ESSENTIALS - JOURNAL https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1649046390080-JLI8LW2K1YKKIJUXNJHP/stress-release-bath-salt-soak-10.6-oz-705609-a01.png Blog - ANXIETY ESSENTIALS - STRESS BATH SALTS https://www.klhealthclub.com/blog-posts/how-to-start-your-running-plan-6fgxz-CyD77 monthly 0.5 2022-03-22 https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1647835474841-VEVNWTF97OAUD89EHWPG/Screen+Shot+2022-03-20+at+9.04.20+PM.png Blog - MUST HAVES OF THE MONTH! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1647837941079-4F7NGU7Z0L8Y3021C2AU/PhotoRoom_20220320_214336.jpg Blog - MUST HAVES OF THE MONTH! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1647836507704-6K16DT29MRUH0NK54LUI/Screen+Shot+2022-03-20+at+9.21.38+PM.png Blog - MUST HAVES OF THE MONTH! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1647836089624-XU9L26F4DMFNNOMLTATL/Screen+Shot+2022-03-20+at+9.14.35+PM.png Blog - MUST HAVES OF THE MONTH! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1647836751381-RBXNEH5AY499224VU1V4/Screen%2BShot%2B2022-03-20%2Bat%2B9.24.27%2BPM.jpg Blog - MUST HAVES OF THE MONTH! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1647836308199-I3D4AEF7HZM94WC47FJJ/Screen+Shot+2022-03-20+at+9.18.18+PM.png Blog - MUST HAVES OF THE MONTH! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1647837104398-UVSLEQWK2B8O3KN47BE2/Screen+Shot+2022-03-20+at+9.31.34+PM.png Blog - MUST HAVES OF THE MONTH! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1647836241791-6N0ETCYEHPPKT9J4M8VG/Screen%2BShot%2B2022-03-20%2Bat%2B9.16.24%2BPM.jpg Blog - MUST HAVES OF THE MONTH! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1647836612519-936Q9TGDWQO78BSM1DQH/Screen+Shot+2022-03-20+at+9.23.22+PM.png Blog - MUST HAVES OF THE MONTH! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1647835745118-PC0KVRA3ZI8EKNHRWJT1/Screen+Shot+2022-03-20+at+9.08.55+PM.png Blog - MUST HAVES OF THE MONTH! https://www.klhealthclub.com/blog-posts/hair-care monthly 0.5 2022-03-13 https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1646929125078-5VYH01963AW7J9UGG6PW/Screen+Shot+2022-03-10+at+8.18.26+AM.png Blog - HAIR CARE - OUAI SHAMPOO & CONDITONER The hype about the OUAI hair care is all true!! Has been one of our go to hair products for a while now. https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1646928509346-FVZEH5Z3ZQPESZE1RAGB/Screen+Shot+2022-03-10+at+8.01.18+AM.png Blog - HAIR CARE - DAVINES OI SHAMPOO & CONDITONER Now this shampoo and conditioner is one of our all time favs. Make your hair feel so soft and healthy. Smells amazing, every time we use this we get so many compliments on how our hair smells and looks! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1646931400471-YY9RJB2QNC7UHN7YKBU7/Screen+Shot+2022-03-10+at+8.30.34+AM.png Blog - HAIR CARE - KEVIN MURPHY SHAMPOO & CONDITIONER A great shampoo and conditioner for hair that needs some extra hydration. This shampoo and condition is amazing for keeping my hair sleek and shiny. It also smells AMAZING. https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1646931807265-JXK1CTZPL1L4LFMEV7LW/Screen+Shot+2022-03-10+at+9.02.56+AM.png Blog - HAIR CARE - KEVIN MURPHY This hairspray is the best because it keeps my hair soft while in place! There is nothing I hate more than when my bangs are super hard looking. The pink bottle is flexible hair spray which smells AMAZING & the blue bottle is a texturizing spray, perfect for messy textured VS model hair. https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1646931654486-02P8GQJQ35B4FYFWV0U9/Screen+Shot+2022-03-10+at+8.29.43+AM.png Blog - HAIR CARE - GISOU HAIR OIL I love a good hair oil, after the shower or just when your hair needs a little shine! Great light oil! A little goes a long way! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1646931991220-QZIR7SUACGKBDIQH5P6S/Screen+Shot+2022-03-10+at+8.32.43+AM.png Blog - HAIR CARE - R+CO SHINE + TEXTURE SPRAY Same as the previous texture spray, R & Co is such a great brand with super high quality products! This one is great because it is also a shine spray built into a texture spray! Leaves your hair with nice texture but also giving it some shine! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1646932040482-KKD1RKN29O7C8PBSVIOK/Screen+Shot+2022-03-10+at+8.35.08+AM.png Blog - HAIR CARE - PAI-SHAU HAIR MASK One of my favorite hairstylist from set showed me this brand. This hair mask saves your hair when it’s dry or damaged. It comes with so much product so it will last a long time. It also smells so good!! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1646932274679-VLCLYQMVHVW1GW9ZC8FA/Screen+Shot+2022-03-10+at+8.41.06+AM.png Blog - HAIR CARE - LIVING PROOF VOLUME & TEXTURE SPRAY If you struggle with not having enough volume in your hair, then you need this it’s a game changer!! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1646951387344-CQL6PVFOWDT0EB40OS2Z/Screen+Shot+2022-03-10+at+2.29.07+PM.png Blog - HAIR CARE - OUAI HEAT PROTECTION SPRAY Since we are on set a lot, we have heat used on our hair almost everyday! When we style our own hair, its important to use some form of heat protection spray! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1646952270071-YNAV4M8WXBOKZEI5M653/Screen+Shot+2022-03-10+at+8.34.19+AM.png Blog - HAIR CARE - HAIR PERFUME This is the best scent I have ever smelled! We love to spray a little in our hair when we want to smell extra good! https://www.klhealthclub.com/blog-posts/category/Wellness monthly 0.5 https://www.klhealthclub.com/nutrition daily 0.75 2026-02-26 https://www.klhealthclub.com/nutrition/supplements monthly 0.5 2023-08-22 https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1692551636733-JSG1IEPI1LFJMFU7KW2O/MAG+2.jpg NUTRITION - VITAMINS & SUPPLEMENTS https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1692551654952-FMR0RN61AMUQ9RIV450X/MAG+3.jpg NUTRITION - VITAMINS & SUPPLEMENTS https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1692551699134-SOY0XDBW7MVF4LASCDG5/GUEST_57b05ab0-122d-453b-a4f6-3c43da298745.jpeg NUTRITION - VITAMINS & SUPPLEMENTS https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1692551715525-6SQ2LNJJJUWMDROMCZQ2/hummm.jpg NUTRITION - VITAMINS & SUPPLEMENTS https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1692574412161-DLTRMY8PW8UX96VUONHJ/ash.jpg NUTRITION - VITAMINS & SUPPLEMENTS https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1692574436360-TFC7Z5FTKFAFU8KLHT1Q/VITAMIN+C.jpg NUTRITION - VITAMINS & SUPPLEMENTS https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1692574450443-HY9GV1M6V53XHE98M2E8/VITAMIN+D.jpg NUTRITION - VITAMINS & SUPPLEMENTS https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1692574461438-RFPP872E9A93PG5J3DIF/lions+.jpg NUTRITION - VITAMINS & SUPPLEMENTS https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1692586453747-GOH55SVN858F44VKU9PV/sm+3.jpg NUTRITION - VITAMINS & SUPPLEMENTS https://www.klhealthclub.com/nutrition/breakfast monthly 0.5 2023-06-10 https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/5687d18f-a490-4ca5-b628-285503233cb7/IMG_3467.jpg NUTRITION - BREAKFAST RECIPES - BLUE VANILLA CHIA SEED PUDDING 5 Tble spoons chia seeds 1 cup vanilla almond milk 1 tsp vanilla 1 tsp spirulina A drizzle of honey or agave (any vitamin powder/liquid you want to add in) Mix everything together Let sit over night in the fridge Enjoy in the morning alone or top with your fav toppings. https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1e9bb1a7-5c8c-454d-bd5e-fc21d9217784/tempImage4itOS5.jpg NUTRITION - BREAKFAST RECIPES - HEALTHY “CEREAL” Favorite Granola Along shavings/Fav nuts Coconut shavings Cinnamon Fav Nut Milk Fresh Berries Mix everything together and enjoy! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/a654834c-e01f-40ab-b849-6bc04e61e7bf/IMG_9195.jpg NUTRITION - BREAKFAST RECIPES - BREAKFAST TACO Eggs/egg whites Cheese of choice (I used provolone) Spinach/Arugula Sautéed onion (Any veggies of your choice) -Start by sautéing your onion until golden brown. -Add spinach until half wilted. Add your two scramble egg mixture. Add your cheese. Cook until scrambled perfection. In a separate pan spray with non stick spray (we use avocado oil spray) and heat up your tortilla. Then add your egg scramble into the middle of your tortilla and grill each side until golden brown! Feel free to add any sauces, salsas or hot sauces in as well! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/52649e2a-c5dd-45ec-b057-bf12de1a5401/tempImagea9YXSY.jpg NUTRITION - BREAKFAST RECIPES - OVER NIGHT CHIA OATS Chia seeds fast cooking oats coconut yogurt Maple syrup or honey (optional) dates almond milk almond butter fruit of choice Take about 2 TBSP of chia seeds and ½ cup oats, ½ cup almond milk and about 2 tbsp coconut yogurt & mix! Add on your toppings either at night or in the morning. Store in fridge overnight, ready to eat in the am. https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/3cadd29b-ac77-4abd-8580-2f4763c50689/tempImageuxZf7Q.jpg NUTRITION - BREAKFAST RECIPES - PEANUT BUTTER OATS Fast cooking Oats 1/2 cup water or nut milk PB or Almond Butter Cinnamon Walnuts or chopped almonds Apples or Berries (We like to use Honey crisp apples) Mix together oats, water or milk and cinnamon and heat in microwave or stove top for 2 Minutes. Once heated add in the PB and top with fruit. https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/4078d007-03ce-412c-8c96-47757b180e2c/tempImagep6ZqTM.jpg NUTRITION - BREAKFAST RECIPES - GREEK YOGURT BOWL What you’ll need: Greek Yogurt Chia Seeds Almond butter Nuts Apples/fruit of choice - Mix yogurt and Chia seeds together. Top with your fav toppings and enjoy. https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/0b9ebd86-ae90-4347-9c8b-70044115364b/straw.jpg NUTRITION - BREAKFAST RECIPES - PB RICE CAKE 2 thin rice cakes peanut butter cinnamon Strawberries https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/232f7dc9-0100-4148-b114-5e9c45ecd48b/tempImagegorDKn.jpg NUTRITION - BREAKFAST RECIPES - EGG, SPINACH ENGLISH MUFFIN Egg Spinach Vegan mayo English muffin Provolone cheese (optional) -Crack two eggs into a pan and top with spinach - when you hear them crackle, flip the eggs. -toast your English puffin and add a thin layer of vegan mayo - place the eggs on English muffin, crack salt and pepper. https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/5ca54c73-fd88-4227-8629-d14a7840ba01/IMG_2369.jpg NUTRITION - BREAKFAST RECIPES - AVOCADO TOAST Sourdough or Daves Killer Bread Avocado Humus or pesto Tomato (optional) Egg (optional) Salt & pepper & tiny bit of garlic powder Red pepper flakes Olive oil - Toast your bread and then add a thin layer or pesto or humus! - Mash up your avo and add your salt, pepper, garlic powder - Top with a thin slice of tomato or egg (your preference) - Garnish with red pepper flakes for spice and a drizzle of olive oil https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/41afd2ec-2a0f-4d45-8fd1-cebc9e7f1d48/IMG_2566.jpg NUTRITION - BREAKFAST RECIPES - PROTEIN PANCAKES One banana, One egg, 1/2 cup Oats 1 TBSP Flour (optional chocolate chips, blueberries) Mix all the ingredients in a blender and then form into little pancakes on a hot pan. Top with your fav toppings and enjoy! https://www.klhealthclub.com/nutrition/lunch-recipes monthly 0.5 2024-01-10 https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/8969b40a-05b4-4bf4-8d2d-03eade2f7f35/tempImageamO2l0.jpg NUTRITION - LUNCH RECIPES - GOOP COPYCAT “EVERYDAY KALE AND BRUSSELS SALAD” WHAT YOU’LL NEED: Shredded Kale or Spinach Shaved Brussels Sprouts Aged white cheddar (Shave down to small peices) Superfood Crunchies Avocado DRESSING: 1 TBSP Dijon Mustard 3 TBSP Apple cider vinegar 2 TBSP organic maple syrup 1/2 cup olive oil Salt & Pepper HOW TO MAKE: Shred/shave all of the greens and mix them all together. Add in the cheddar and crunchies Mix in the dressing and top with avocado! You can also top with salmon or chicken if you want more protein! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/ae12e5f9-9f6f-4823-8563-a631e7dfb7fd/tempImagegZIzMw.jpg NUTRITION - LUNCH RECIPES - BUFFALO CHICKEN WRAP chicken (we got the premade ones from Whole Foods but you can totally grill or bread your own). Buffalo sauce (we used primal kitchen) Pickles Coleslaw Bacon (optional) Wraps (we used the siete food wraps) Sweet potato fries Cook your chicken & toss with buffalo sauce in bowl Assemble in middle of wraps Add the coleslaw & pickles Wrap into a burrito and grill each side on heated pan Air fry sweet potato fries until crispy Enjoy! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/bbbdfd44-d8fb-4e62-8f2d-24de06f3c4bd/IMG_8552.jpg NUTRITION - LUNCH RECIPES - VEGAN TOFU AVOCADO SUSHI Nori sheets • Sushi rice • Rice vinegar • Avocado • Cucumber • Scallions/ green onion • Tofu • Dijon mustard • Tamari (or soy sauce, coconut aminos) •pickled ginger (for serving) Wrap the tofu in clean kitchen towel and place it on a flat surface like a baking sheet. Place a heavy cast iron pac or cutting board on top and let it press for 15-20 minutes. When the tofu is pressed, get rid of the excess liquid and cut the tofu into 1/2 inch strips. Mix up Tamari, dijon mustard and sriracha in a small mixing bowl. Place the tofu into a shallow baking dish, pour the marinade over the tofu and let it sit. You can keep it marinated for how ever long, if you want extra flavor keep this over night. Place the tofu into the oven and bake it for about 25 minutes until golden brown. Flip it over halfway through the cooking time to get it browned on all sides. To assemble the sushi, place 1 sheet of the nori onto a cutting board or plate. Spread 2/3 cup of the sushi rice over the nori sheet, leaving a border of about 1/4 to 1/2 inch around the edge of the nori. Place some of the sliced cucumber, 2 pieces of the cooked tofu, 2 slices of the avocado and a few strips of the green onion on top of the rice. Roll the nori sheet over top of the fillings and continue to gently and tightly roll the sheet up until it is all the way rolled up, giving the roll a gentle squeeze. You should get 4-6 sushi rolls that you can either leave whole or cut into 1-inch thick rounds of sushi. https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/6b276cdf-b6fb-4703-80ae-5bfe09b55e03/tempImageQL7soq.jpg NUTRITION - LUNCH RECIPES - ROASTED BRUSSELS SPROUT SALAD (VEGAN) Spring Mix or any greens you like Roasted Brussels sprout - seasoned with S&P, garlic, olive oil and lemon juice. Put in air fryer at 375 for 12-15 Min. Walnuts & Pumpkin seeds Pomegranate seeds (Apples would be good too) Dressing: 4 tbs Olive oil, 1 tsp dijon mustard, 1 tsp maple syrup, 1 tsp tahini, S&P. Mix everything together and enjoy! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1642961483637-JMXJ1A1I93S376PF5D4J/IMG_6293.jpg NUTRITION - LUNCH RECIPES - BROWN RICE & SPINACH SALAD (VEGAN) Spinach (or whatever greens you like) Brow rice 1 Green Apple Strawberries Walnuts & Shaved Almonds Dressing: 4 Tbs olive oil, 1/2 Tbs whole grain dijon mustard, 4 Tsp Balsamic, S&P Mix everything together and enjoy! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/46b20355-eff2-4a83-9d17-45591f1f2d89/tempImagerxSTyG.jpg NUTRITION - LUNCH RECIPES - SPINACH & TURKEY SANDWHICH What you’ll need: Fresh Sourdough Bread Spinach Hummus Turkey Salt and Pepper Toast Bread Add everything and enjoy! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/bcf96df6-d694-446a-920e-bede90dd4b19/tempImage54dIMn.jpg NUTRITION - LUNCH RECIPES - HEALTHY SHREDDED CHICKEN TACOS Chicken Breast Shredded Lettuce Black Beans Avocado Salsa Taco Seasoning (we like to use the brand Siete) Fav Tortilla we used Corn Boil and then shred your chicken. Add the two seasoning to the chicken. Cook beans and any other sides. Toast Tortilla then add everything on top and enjoy! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/62a9c37c-ae33-48d3-9387-023c98df1dab/tempImagesAjgNh.jpg NUTRITION - LUNCH RECIPES - BRUSSELS SPROUT LEMON CEASER SALAD Brussels Sprouts Spinach or Arugula 1 Lemon + Lemon zest 1 Garlic Clove Minced 1/4 Cup Parmasean 1/3 Cup Olive Oil Olive Oil Mayo Honey 1 tsp Dijon Mustard Salt & Pepper DRESSING Mix together the lemon juice, garlic, parmasean, olive oil, mayo, & S&P BASE: Roast Brussels sprouts then drizzle with honey and mix together. Mix together the dressing with salad mix and top with lemon zest and brussel sprouts! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/b0d61a9a-147a-4d92-bb88-5f4bf5b22ff4/IMG_6976-preview.JPG NUTRITION - LUNCH RECIPES - GRILLED CHICKEN SALAD Base: Arugula/Mixed Greens Cherry Tomatoes Carrot Shavings Avocado Parmasean Cheese Grilled Chicken Breast Dressing: Olive oil Spicy brown mustard Lemon Lemon zest Salt & pepper Mix all together & enjoy https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/d22c68c1-eba9-4676-8f73-1641b9ff3a5e/tempImageJMYZgZ.jpg NUTRITION - LUNCH RECIPES - TURKEY WRAP GF or Spinach Wrap Fresh Turkey Spinach or Arugula Brown Rice Hummus Avocado Lime Salt and pepper Spread the hummus then add the brown rice on top. Squeeze half of a lime + add seasoning. Add the turkey and the rest of the toppings. Grill and enjoy! https://www.klhealthclub.com/nutrition/dinner-recipes monthly 0.5 2024-08-08 https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/079d9245-2e23-4ebb-86ed-6fabf27d6533/IMG_4420-preview.jpg NUTRITION - DINNER RECIPES - SWEET POTATO BOWL INGREDIANTS Sweet potato’s Grass fed ground beef Spinach & onion (any veggies you’d like) Shredded Cheese Sour cream Tomato Avocado Hot sauce (optional) Siete taco seasoning Salt & pepper Ghee butter HOW TO MAKE Chop onion & in one pan start sautéing in the ghee butter. When the onion is cooked, add in your sweet potato and cook until soft. In another pan to cook your grass fed ground beef with your taco seasoning. Add in your spinach. When your grass fed ground beef is cooked all the way top it onto your sweet potato and veggie mixture. Top with shredded cheese and let sit until melted. Plates and top with sour cream, avocado, and tomato. (Hot sauce if you’d like) Enjoy! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/edefd47e-997b-410f-b19f-ee2a7090438a/tempImageicZnbK.jpg NUTRITION - DINNER RECIPES - PAD THAI (GLASS NOODLES) INGREDIANTS Glass noodles Garlic Shallots Roasted chili flakes, or hot pepper flakes Eggs Bean sprouts Garlic chives Roasted peanuts Lime Any protein you’d like (chicken, fish, tofu) store bought pad Thai sauce or you can make from scratch! HOW TO MAKE Soak the glass noodles in room temp water for 7-10 minutes. Drain the noodles. Cook your protein in the shallots, garlic, chili flakes Add your glass noodles, sauce and about 1/4 cup of water. Cook, stirring constantly, until all the sauce has been absorbed. Push the noodles to the side and 2 eggs into the empty space and scramble lightly. Turn off the heat then add the bean sprouts, garlic chives, roasted peanuts & purple cabbage. Plate and enjoy! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/00a6624b-d8f1-4ee7-a433-2ea528d7c19a/tempImageAckDbX.jpg NUTRITION - DINNER RECIPES - CREAMY SUN DRIED TOMATO PASTA INGREDIANTS Heavy whipping cream Pesto Spinach Sundried tomato’s Chicken sausage Your choice of pasta (we used brown rice) Salt & pepper Minced Garlic Parmesan cheese HOW TO MAKE Cook pasta until soft Cut up chicken sausage and cook in the air fryer or grill on pan In another pan start your sauce. Add in the minced garlic and start cooking. Add as much pesto as you’d like and start adding in a dash or two of heavy whipping cream. Add in as many sundried tomatoes as you’d like. Stir until all mixed. Add in salt & pepper. Fold in the spinach. Add in the cooked chicken sausage Add in your cooked pasta and a bit of pasta water! Top with Parmesan cheese & enjoy! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/df38bbf7-5338-446e-bbe9-863e4a2705a2/tempImagemQDSxA.jpg NUTRITION - DINNER RECIPES - HARVEST BOWL What you’ll need: Quinoa Sweet potato Corn Cashews Cucumber Arugula Poached egg (Optional) sprinkle with chia seeds How to make: Cook quinoa on stove in pot. Roast sweet potato’s until golden brown. Assemble bowl to your liking Top with any hot sauce, we like the sauces from siete foods! Enjoy! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/2c1d7a0b-c18f-41ce-a765-2aad9485bdbe/tempImageGzFIyM.jpg NUTRITION - DINNER RECIPES - CREAMY CHICKEN NOODLE SOUP What you’ll need: 3 Tbsp Salted Butter 1.5 cups of equal parts chopped onion, carrot and celery Salt and Pepper 3 cloves garlic 1 lemon 2 bay leaves 3 tbsp oat flour 1/2 cup unsweetend coconut cream or milk of choice 48 Oz of broth we mixed half bone broth and half chicken broth Handful of Kale Shredded rotisserie chicken Egg noodles How to Make: Melt butter in a soup pot over medium heat and add the chopped veggies, garlic and S&P. Cook for 5 minutes. Add in the flour and stir to create a roux. Once butter is combined, add in the cream or milk and stir until thick. Add in the broth, greens and chicken, lemon juice, season and bring to a boil. Once boiling add in your noodles and cook for however long it says they need to be cooked for. Enjoy! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/2e8a2e9d-3d73-4c11-ade6-df57788dfb0b/tempImageHTgKou.jpg NUTRITION - DINNER RECIPES - CUCMBER SALAD (SIDE/SNACK) Pairs well with our air fryer salmon recipe! What you’ll need: Cucumbers Chia seeds Chili oil Chili crunch Salt & Pepper Combine all of the ingredients in a bowl and enjoy! We added each ingredient based on our liking - no set measurements! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/40aa84ee-814c-4211-9e64-0865042a987a/D96F5B5C-F537-4116-80A8-008142107A9C.jpg NUTRITION - DINNER RECIPES - LEMON CHICKEN What you’ll need: Chicken breast Lemon White wine Capers Butter Olive oil Flour Parmesan How to Make: Pound chicken so they cook evenly; Dust with flour > pan sear until golden with olive oil. To make the sauce, add the white wine and simmer rapidly to reduce by half. In this step, the alcohol will cook out so you won’t have any alcohol flavor in the sauce. Then add lemon and bring to a simmer. Turn down the head and add a bit of butter to thicken the sauce. Add in capers and parsley to the sauce Enjoy! SIDES - ROSEMARY POTATOS - Tiny Potatos Fresh Rosemary Salt & pepper Olive oil Start by boiling your Potatos, once boiled remove from the pot Add your Potatos to a lined baking sheet and crush down with a fork. Add olive oil, salt, pepper, fresh rosemary & cook in the oven until golden brown. BROCCOLINI- Broccolini Garlic powder Salt & pepper Olive oil Chop the ends off the broccolini Add to a pan with heated oil Add the spices Cook until soft Enjoy! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/11c3c18b-cd59-473c-8049-cf12f508b697/IMG_8732.jpg NUTRITION - DINNER RECIPES - SPINACH CHICKEN ORZO SOUP What you’ll need: Spinach Onions Parsley Salt & pepper Garlic powder One Lemon 4 Cups Chicken broth Orzo pasta Chicken Breast How to make: Cook onions and then garlic. Add herbs, salt and pepper. Pour in chicken broth and cook for a bit. Add orzo and cook until tender. Add cooked chicken and spinach. Finish with parsley, lemon zest and juice. Enjoy! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/dcba1faf-e254-4255-9b72-81be03d4205f/tempImagewPUwAX.jpg NUTRITION - DINNER RECIPES - SHRIMP AND BROCCOLI FRIED RICE (GF, Dairy Free, Soy Free) What you’ll need: 1 lb raw shrimp (peeled & tail off) 1/2 cup white rice 1/2 diced onion 4 cups chopped broccoli 1/2 tbsp fresh minced ginger 3 cloves garlic, minced 2 eggs 1 tbsp rice vinegar 1/2 cup coconut aminos 1 tbsp sesame oil olive oil red pepper flakes HOW TO MAKE: In a large, high sided pan over medium heat, add a bit of olive oil. Once hot, add shrimp and cook, stirring occasionally, until the shrimp is pink and cooked through (~5 minutes). Remove shrimp from the pan and set aside. At this point, i decided to chop the shrimp into bite sized pieces but you can leave them whole if you want! Add a little more olive oil to the pan and then add in broccoli, onion, garlic and ginger. Cook, stirring often, until the broccoli is tender and the onions are translucent (5-7 minutes). Push the broccoli mixture to the edge of the pan to make a well for the eggs. If you’re not using a nonstick pan, I recommend spraying the pan. Crack the eggs into the well and scramble them up. Once fully cooked, incorporate the eggs into the broccoli mixture. Then, add the rice, cooked shrimp, coconut aminos, sesame oil, rice vinegar and red pepper flakes. Stir to combine. Top with sesame seeds and/or sliced green onion & enjoy! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/9f13dafb-a971-4168-9c82-4a72f58c1a37/tempImagel4BVo9.jpg NUTRITION - DINNER RECIPES - Chicken & Rice Le Bowl What you’ll need: Chicken Brown rice Arugula Comte Parmesan Salt & pepper Spicy Mayo Garlic Pesto (optional) How to make: 1. Shred and season your chicken with garlic, salt & pepper. 2. Mix the spicy Mayo with your brown rice and shredded chicken. 3. Add your arugula, avocado and cheese on top. 4. We topped with a little bit of pesto..top with whatever you want or enjoy as is! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/4390990c-2d2c-40ca-954c-9a151b3b8f83/scallop.jpg NUTRITION - DINNER RECIPES - Scallops How to Make: Grass-fed butter Garlic salt pepper Heat up butter in pan and add your scallops in with salt and pepper. Cook on each side for two minutes until golden brown. Pair this with any veggie and complex carb of your choice! We picked busses sprouts and sweet potato! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/73066ea6-babe-46b1-b0ae-2e06c3de1a53/IMG_4085.jpg NUTRITION - DINNER RECIPES - Truffle Parmesan Brussel Sprouts Brussel sprouts Truffle oil Salt & pepper Parmesan cheese First you’ll need to chop off the end of the Brussel sprouts, peel, wash and dry them. Then, throw them in a bowl & start to season. Cover the Brussels in the truffle oil and add a good amount of salt & pepper. Throw them in the air fryer at 370 degrees 10 minutes then shake them around another 5-8 minutes. Sprinkle on Parmesan flakes & enjoy https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1646929304877-LB9RWG3A4GFH47ND7YZE/IMG_9429-preview.jpg NUTRITION - DINNER RECIPES - Air Fryer Salmon Salmon Minced garlic Lemon Garlic salt Pepper Olive oil In an air frier or the pan lather your salmon in a generous amount of olive oil. Add your lemon and other seasonings Cook until the outer skin of the salmon is crisp, and the inside is a light pink. We paired with an arugula salad! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/9debf98f-1ce2-4472-bf94-7f97543cd945/tempImagenxe66N.jpg NUTRITION - DINNER RECIPES - TACO BOWL Shredded Lettuce Corn Black Beans Avocado Salsa Shredded Cheese (optional) Choice of Protein Taco Seasoning (for Protein) Corn Tortilla bowl (Optional) Add Every thing together into bowl and enjoy! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/979e5c6a-b0b4-494b-9c32-e4181fe8542f/IMG_2846.jpg NUTRITION - DINNER RECIPES - Vegan/GF Pesto Pasta Pesto Recipe: 2 cups fresh basil leaves 1/2 cup freshly grated Parmesan cheese 4. 1/2 cup avocado or olive oil 5. 1/2 lemon juice 6. 1/3 cup pin nuts (can sub chopped walnuts) 7. 3 cloves garlic 8. 1/4 tsp salt and pepper Method: Heat nuts on low heat for about 3 minutes pulse or blend together the leaves and nuts Add In lemon, salt and pepper, cheese and oil Blend or pulse until it’s a smooth consistency Can store in fridge for 7 days or use fresh. I used the gluten free noodles from Trader Joe’s and added mushrooms to the top. You can use any kind of pasta you want. Enjoy https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/e8243349-b8ac-4cf9-a4db-a25c6395c34b/tempImagebcfPLV.jpg NUTRITION - DINNER RECIPES - CHICKPEA BANZA PASTA HOW TO MAKE: Chickpea pasta Chicken sausage or shrimp spinach white onion minced garlic For sauce you can either do a cleaner store bought one or use pesto / olive oil. In a pan combined olive oil, minced garlic, and onion. Cook onion until onions are sauteed. Add in chicken sausage or shrimp & spinach. Then bring pot of water to a boil and add in your pasta Cook until andante & drain Add your sauce of choice into your garlic and veggie mix. We like vodka sauce or pesto sauce! great brand for sauces is primal kitchen! They have great ingredients if you do not want a homemade sauce. If you are using pesto, add your pesto! Mix everything together and garnish with parmesan cheese https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/abb2c17c-220a-4af3-9efb-a0411776c01a/tempImageLknFqH.jpg NUTRITION - DINNER RECIPES - HEALTHY VEGGIE FRIED RICE (CAN BE VEGAN) HOW TO MAKE: Brown Rice Low sodium Soy 1 egg or for Vegan use the brand '“just eggs” Zucchini Spinach Chicken Sausage or for Vegan use tofu Garlic Olive Oil Salt & Pepper Heat olive oil and garlic in a pan on Medium Heat Add in zucchini and grill to your liking Add in cooked brown rice Add in eggs and let them cook until scrambled Add in chicken or tofu Add in seasoning and soy Add in spinach last Mix everything together and enjoy! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/6d86c432-9b4f-4b0b-b56a-3f0d28eda3f0/tempImageedp9Cn.jpg NUTRITION - DINNER RECIPES - JUICY CHICKEN & VEGGIES Spicy Mayo Garlic powder Salt Pepper Olive oil Coat chicken in a generous amount of spicy mayo or regular mayo (TRUST US). Next, add all the spices on each chicken breast and drizzle with olive oil. Then put them on a baking sheet or air fryer and cook until outer coat is crispy and inside is juicy. Cook at 400 degrees in oven and 20 minutes or so in the air fryer. Simple cooked veggies- (Our favs are sweet potato, asparagus, carrots, mushroom, spinach, onion) You can either toss yours in the air fryer or the oven! Preheat oven to 425˚F. Add all the vegetables to the baking sheet. Add olive oil over the veggies and mix Season with salt, pepper, Italian Seasoning, and garlic powder; Gently toss until thoroughly combined. Arrange all the veggies in a single layer. Bake for 15 to 20 minutes, stirring halfway through cooking. You want to roast the veggies until fork tender and lightly browned. https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/d66e8b1a-1aa4-4ce3-a2b5-92f1dbd67c3f/IMG_0676.JPG NUTRITION - DINNER RECIPES - GF/VEGAN PIZZA What you’ll need: We used the GF pizza crust from Trader Joes We used with GF/V Pizza Sauce from Trader Joes Spinach or Arugula Vegan Mozzerlla Balsamic Vinaigrette - Top the crust with the sauce and cheese then the greens. Bake until crust is golden brown When it’s done drizzle balsamic vinaigrette on top and enjoy. https://www.klhealthclub.com/nutrition/snacks-smoothies monthly 0.5 2024-10-24 https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/f99079a4-073a-4497-94ad-47b24611297f/IMG_2093.jpg NUTRITION - SNACKS, SMOOTHIES & SWEET TREATS - Almond Butter Cookies What you’ll need: 1 cup all natural creamy or chunky almond butter 1 cup coconut flakes 1/3 cup maple syrup or honey 1 egg 1 teaspoon vanilla extract 1/2 teaspoon baking soda 1/2 teaspoon sea salt 1 bar of your favorite chocolate chopped sea salt for the top (optional) Mix the first 7 ingredients together Fold in chocolate chips Heat oven to 400 degrees cook to your liking - recommended 8-12 minutes Enjoy! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/d323e6ec-df1f-455b-8d50-b78a0679bb59/tempImagelAeXOT.jpg NUTRITION - SNACKS, SMOOTHIES & SWEET TREATS - Apple Oats Bake What you’ll need: Filling: 3 large or 4 small apples, peeled and diced very, very finely 8 medjool dates, pitted and diced 1 teaspoon cinnamon 1 teaspoon vanilla extract 2 tablespoons lemon juice 2 tablespoons cornstarch ¼ cup applesauce 3 tablespoon water ¼ cup brown sugar (or any sweetener you like) Crumble: 1 ½ cups oats ½ cup almond flour 1 teaspoon cinnamon ¼ cup brown sugar (or any sweetener you like) Pinch salt ½ cup applesauce ¼ cup oil 1 teaspoon vanilla extract How to Make: Preheat oven to 350⁰F. Combine all filling ingredients in a bowl or directly in the baking dish. I used an oven-to-table that’s a bit smaller than a 9 x 13. Mix well. In a bowl, combine all crumble ingredients. Top apple mixture and bake for 40-45 minutes. Optional - serve with your favorite vanilla bean Ice Cream! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/1644084356394-KQXAXI0ZW7M60BCZJ3IH/IMG_1167.jpg NUTRITION - SNACKS, SMOOTHIES & SWEET TREATS - Mango Banana Smoothie What you’ll need: 1 cup frozen mango 1/2 banana 1 tbsp nut butter 1/2 cup coconut water 1/2 cup almond milk ice (any extra vitamins you want to add in) Blend everything together and enjoy! https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/5e4f4fe5-949c-4402-b0cb-b5a2ffb316c8/tempImagenEzcnz.jpg NUTRITION - SNACKS, SMOOTHIES & SWEET TREATS - Strawberries & cream smoothie bowl What you’ll need: 1 cup Frozen Strawberries 1/2 cup frozen blueberries, black berries, or raspberries 1-2 dates 1/2 banana 1 cup Spinach (optioanl) 1/2 cup almond milk 1/2 cup coconut water 1/2 table spoon honey TOPPINGS: Granola, Nut Butter, Fresh fruit, coconut shavings https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/9e875260-7253-4f5c-920b-1c4e2bebcd8c/tempImagenEzcnz.jpg NUTRITION - SNACKS, SMOOTHIES & SWEET TREATS - PINEAPPLE + BANANA SMOOTHIE BOWL What you’ll need: 1/2 cup frozen pineapple 1/2 banana 1 cup spinach (optional) 1/2 TBSP Honey Ice 1/2 cup almond milk 1/2 cup coconut water TOPPINGS: Granola, Nut butter, Fresh Fruit https://images.squarespace-cdn.com/content/v1/60ac6ebcb8d9fc4bbcdfeada/e0097e30-1ad7-47ca-a535-e927f1c51eb3/tempImageFgpg6x.jpg NUTRITION - SNACKS, SMOOTHIES & SWEET TREATS - AIR FRYER APPLE CRUMBLE Cut 1 Large Red Apple Melt a little bit of ghee or plant based butter Mix together apples, Cinnamon, and melted butter in a bowl. Add to air fryer Pour 3 tablespoons of oats on top. We like the purely Elizabeth ones. We added crushed walnuts but you can skip this step if you don’t want any nuts. Cook at 400 Degrees for 8-10 Minutes. 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