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BACKROADS CREATIVE

Protein Pancakes

7/12/2015

If you're following a paleo based diet, or either the Portion Fix or 21 Day Fix, you know that getting in all of your protein for the day can sometimes be difficult. So, why not get in a couple servings of protein right off the bat for breakfast? These protein pancakes are the perfect way to do just that!

Pan Fried Tilapia & Mediterranean Orzo Salad

4/1/2015

Now that's one tasty and healthy lunch! Pan fried Tilapia & Mediterranean orzo salad . Both are so quick and easy to make, and even better, you can make a big batch of orzo salad ahead of time and be set for a week.

Paleo Turkey Meatballs

2/28/2015

Ingredients:

1 lb lean ground turkey
1/4 cup spinach, chopped or blended
1/4 cup onion, chopped
1 egg
1 tsp oregano
1 tsp black pepper
2 tsp cayenne pepper

Directions:

Preheat oven to 400 degrees
Mix together all ingredients in a mixing bowl, making sure that spices are evenly mixed throughout.
Oil a baking pan with coconut or olive oil.
With clean hands, start forming balls with the mixture and place on baking pan, spread out evenly.
Pop in over and cook for 10 minutes.
Take out and flip each meatball. Cook for another 15 minutes.
And wah lah! Add to your favorite pasta or eat alone with some marinara sauce.

Add these healthified paleo turkey meatballs to any pasta dish for an extra serving of protein for the day!

Breakfast Casserole

2/28/2015

I don't know about ya'll, but I'm a sucker for breakfast foods! I could literally eat breakfast for well, breakfast, lunch, and dinner. I love that breakfast foods allow you to get in carbs, good fats, protein, and veggies, all in one dish. Which is exactly what this breakfast casserole is perfect for!

Extended Leg Glute Lifts

1/21/2015

Get that booty and those hamstrings working with these kneeling extended leg glue lifts.

Be sure to keep correct form by placing your hands directly below your shoulders with the inner elbows pointing forward, knees directly below the hips, and keeping your back straight.

Come to a table top position.
Extend you right leg straight out from your hip, keeping your left knee of the ground. Lift your extended right leg to the sky for 20 reps.
Switch your legs so that your left leg is extended and your right knee is on the ground. Repeat for 20 more reps on the other side.

Workout Wednesday - Jump Squats

8/6/2014

1. Begin in a squat position, with your knees bent, thighs as parallel to the ground as possible, and back straight, keeping your arms straight at your sides.

2. Power through your legs and jump as high off of the ground as possible.
Land as softly as possible, back into your original squat position.

Repeat for 3 sets of 10-20 reps.

Photo Credits: Natalie Rich

Workout Wednesday - Boat Pose

6/25/2014

1. Start by sitting, balanced on your tailbone, and your spine straight and upright. Your arms should be extended along your legs which will be bent at a 90 degree angle, parallel with the floor.

2. Keeping balanced on your tailbone, spine straight, and arms extended, slowly extend your legs straight.

3. Pull your legs back in to form a 90 degree angle just as in the first position

Repeat this move for 20 reps, and incorporate into your abs routine.

Photo Credits: Natalie Rich

Thirsty Thursday - Very Veggie

6/5/2014

Very Veggie

The apples, lemon and ginger in this juice gives it a zing! that highlights all of its wonderful veggie flavors.

All you need is...

1 apple
1/4 cucumber
2 handfuls kale
2 handfuls broccoli
1/3 sweet potato
1/4 lemon
1 sliver ginger root
1/2 beet (including root and leaves)

Add all into juicer, stir up, and enjoy!

To read about the health benefits of the fruits & veggies in this juice, click the name of each ingredient.

Fit & Flexible Friday - Extended Hand-to-Big-Toe Pose

5/31/2014

The extended hand-to-big-toe pose challenges your balance and flexibility. It is a great hip opener and helps you to find your center of gravity. I have found this pose to be extremely helpful in loosening up my hips, hamstrings, and calves from my running.

1. Begin by standing on both feet in mountain pose to find your balance. Then, reach for your right ankle and place your foot on your left inner thigh or below the knee. Press equal pressure from your left leg into the ground, and your right foot into your inner thigh.

2. Maintaing your balance by pressing your left leg down into the ground, use your right hand to grab for your right big toe as you slowly lift up your right leg, keeping your right hip open.

3. Slowly extend your arms and right leg, using your left extended arm to find balance. Finally, place your left hand on your hip and find a spot ahead of you to maintain a soft gaze to remain balanced.

To come out of the pose, bend the right knee, and slowly lower the right leg to the ground, finding mountain pose. Repeat on the other side.

Thirsty Thursday - Allergy Relief

4/17/2014

Allergy Relief Juice

The past few weeks I was having the absolute worst allergies after being out of my element for a little while. So, when I got back home and to my juicer, I immediately looked up some allergy relief juices and ingredients. Here is the concoction I came up with from my research.

All you need is...

2 orange
1/8 lemon
1/2 cucumber
3 handfuls carrots (I generally use baby carrots)
Chunk of ginger root (about size of thumb)
6-8 mint leaves

Add all of this into juicer, stir up, and enjoy!

To read about the health benefits of the fruits & veggies in this juice, click the name of each ingredient.