Easy One Pan Chicken with Veggies

We are moving next week, which makes meal planning a little tricky. With most of our dishes packed already, I decided to make this easy meal because it requires only 1 pan!!!! 🙂

1 TBSP Olive Oil
1 1/2 lb chicken breast or thighs, boneless & skinless
1 med onion, cut into 6 pieces
4 cloves garlic, minced
7 medium red potatoes, sliced into 1 inch cubes
5 large carrots, peeled and sliced into 1 inch pieces
4 stalks celery, sliced into 1 inch pieces
2 c. chicken broth
1 tsp mustard powder
1 tsp red pepper flakes
2 tsp thyme
2 tsp oregano
1 tsp basil
1 TBSP parsley
Salt & pepper to taste
2-3 TBSP flour

Pour olive oil in a large pan and place over medium heat. Your pan should be pretty large because everything is getting cooked in one pan. When oil is warm, place chicken in the pan and cook until no longer pink. Remove chicken from pan and set aside. Add garlic, onions, potatoes, carrots, and celery. Cook for about 5 minutes, stirring occasionally. Add chicken broth, mustard powder, red pepper flakes, thyme, oregano, basil, and parsley. Bring to a boil. Once boiling add chicken back to pan and sprinkle with salt and pepper. Reduce heat to medium-low, and cook until vegetables are tender. Once vegetables are to your desired tenderness, remove chicken and vegetables from the pan, leaving only the liquid in the pan. Slowly whisk in flour, starting with 1 TBSP, working up to more if needed. Once the gravy is to your liking, pour on top of chicken. Serve with a side of bread and your favorite hot sauce.


8 Tips for Exercising in the Heat

4ccb6d678ce3f64a_run-heatJust because it’s hot outside, doesn’t mean you need to give up on exercising. Here are 8 tips to help you continue exercise in the heat!

  1. Consider changing the time that you exercise. If you typically exercise in the afternoon, try exercising in the morning or evening when temperatures tend to be cooler.
  2. Wear sunscreen. Not only will it help protect your skin from skin cancer and a sunburn, but a sunburn can hinder your ability to work out for 1-2 weeks after the initial burn.
  3. Stay hydrated! Drink 1-2 cups of water 30 minutes before your work out. Continue to drink water every 15 minutes while working out. When done with your work out, drink another 1-2 cups of water.
  4. Switch up your workouts. If adjusting your workout schedule won’t work for you, try different workouts like yoga, pilates, exercise classes, etc. that are offered during your preferred exercise time. They typically take place in areas that are air conditioned so when it’s hot outside, it’ll be cool inside.
  5. Work out inside. If you prefer to run or ride a bike, try a treadmill, elliptical, or stationary bike instead. You can adjust the incline to create hills while working out inside.
  6. Listen to your body. If you start to experience headaches, nausea, difficulty breathing, or cramps, it’s okay to stop. Take it slow and it’s possible the heat is getting to you causing heat exhaustion. Don’t push your body further than it can go.
  7. Take the workout slow until your body has acclimated to the hot weather. Slowly work your way up to the pace you want to achieve.
  8. Exercise with a partner. This will make your workout more fun, but also in case of an emergency, you have someone there to help or vice versa.

Summer Detox Group!

Green Smoothie - Spring Detox

It’s that time again! Time for Elite Health Coaching’s Summer Detox Group! 🙂 If you purchase the Elite Health Coaching Seasonal Detox Guide, you’ll receive an invitation to the Facebook Group. This detox will take place July 21st – July 27th. Lets detox together! http://elitehealthcoaching.com/elite-health-coaching-seasonal-detox-guide/

Contact me directly with any questions at sadie@elitehealthcoaching.com

Elite Health Coaching Seasonal Detox Guide

Screen Shot 2013-04-30 at 12.22.50 PMElite Health Coaching is SO excited to announce the release of the Elite Health Coaching Seasonal Guide Book! You can now own your very own copy for $14.99 plus shipping!

During these seasonal detox programs, you will find yourself feeling more awake, lighter, and more aware of your body and your body’s cravings. During the 7-day detox, you will avoid all processed foods, alcohol, refined sugars, refined flours, and more. You will focus on staying hydrated, eating clean, and curbing your sweet tooth with things like fruits and sweet vegetables. Detoxes are not meant for everyone, so please speak with your healthcare professional before starting any new diet or exercise program. It’s recommended to do one seasonal detox every 3 months. This book includes a detox for all 4 seasons: Spring, Summer, Fall, and Winter! In this book, you’ll find a meal planner, shopping lists, food journal, and recipes for every single meal listed.

Click HERE to buy now! Orders will ship out within 1-2 business days via USPS Priority Mail. You’ll also be emailed a tracking number once the item ships. All sales are final.

This book can also be found on Amazon.com, CreateSpace, and is available for Kindle.

Available for wholesale customers also! This is a great opportunity if you are a doctor, chiropractor, salon, etc. that wants to offer the book to your clients as well. Please contact us at sadie@elitehealthcoaching.com for pricing!

Kitchen Utensil Basics – JUICER


One of the things that definitely makes me feel better is juicing. If my stomach is upset or I’ve had a weekend of unhealthy eating, juicing gets my body and mind back on track to healthy eating. The juicer I have is the one in the picture on the left. It is easy to use, easy to clean, and all but the base are dishwasher safe which is AWESOME!

Juicers are necessary for making the freshest vegetable and fruit juices around. A juicer grates the vegetables into pulp and then extracts the juice using centrifugal force, leaving the fibrous pulp behind. It takes about 3 pounds of fresh produce to yield 1 quart of juice, so choose a powerful juicer with a strong motor.

There are several features to consider when selecting your juicer. Make sure that it assembles and disassembles easily. All parts will need to be washed thoroughly with hot, soapy water. We suggest selecting a pulp-ejection model that shoots the pulp out into a plastic container to be discarded. Other models keep the pulp backed up in a chamber, reducing the amount of juice that is made at one time. Also, look for one with a large feed tube to reduce the amount of chopping you’ll have to do prior to juicing. Some models have the capacity to make nut butters as well.

Here is an easy to use recipe that can be used anytime of the day to boost your energy and your immune system:

1 apple
1 orange
1/4 lemon
3 carrots
Large handful of kale

You do want to drink the juice right away because the pulp will begin to settle, and it doesn’t look quite as appetizing. This is one of many juices included in the Elite Health Coaching Seasonal Detox Guide! If you want to improve your digestion, boost your energy, and rid your body of harmful toxins, juicing may be for you 🙂

What Exactly Does Elite Health Coaching Offer?

cropped-rree3.jpgAs Elite Health Coaching has grown, we are now offering more and more products to help you become a healthier you! Consider 2013 the year of you – it’s time to take control of your health. Elite Health Coaching is there to help you along the way.

What are the benefits of hiring Elite Health Coaching?

  • Lose Weight
  • Feel More Energized
  • Learn How To Cook Healthy & Tasty Food
  • Learn About Food In General (artificial sweeteners, greens, grains, etc.)
  • Feel Better About Yourself
  • Be Better Organized
  • Perform Better During Personal & Professional Activities

Elite Health Coaching offers an array of programs to help you achieve the benefits listed above:

  • Corporate Wellness Program – These are great for corporations that are looking to improve the health & wellness of their employees. This can include coaching, group classes, etc.
  • Seasonal Detox Programs – The detox programs are designed to help you detox your body for 7 days, 4 times per year. Our bodies go through so much throughout the year from the foods we put into it, environmental hazards, and more. These are designed to be easy to use giving you a meal plan, support, a shopping list, recipes, and more!
  • One-on-One Coaching – If you are having a hard time losing weight, staying focused & motivated, or aren’t sure where to start, this may be the right program for you! With Elite Health Coaching‘s one-on-one program, you will get support, recipes, tips, and more to help you get where you want to be. We will set goals and stay focused to reach those goals!
  • Group Coaching – Do you have a group of friends or family that all have the same goal but can’t stay motivated? Elite Health Coaching now offers group coaching! This can be more cost effective than one-on-one coaching, but you’ll receive the same great results. When working with your friends and family you can keep each other motivated with the help from a health coach.

All services are offered in person (if local) or by phone & Skype, so where you are located is not an issue. :) If you are interested in any of the above services, email me at sadie@elitehealthcoaching.com or contact me here!

What does 2000 calories really look like?


The average American eats approximately 2000 calories per day.  On average men eat 2640 calories per day and women eat 1785 per day. This can vary depending on daily physical activity, occupation, where they live, and other outside factors. But what does 2000 calories really look like when it’s compared between junk food and whole, natural foods. Here is a little something to think about:

Some surprising and not so surprising calorie contents:

1 lb Oreos – 2200 calories
1 lb strawberry licorice – 1536 calories
1 lb potato chips – 2400 calories
1 lb French fries – 1440 calories
1 lb Swiss cheese – 1724 calories

Now that you have an idea about how many calories are in some of the regular food items that you may eat, here are some of the calories found in some whole, natural foods that you may also eat:

1 lb 2% cottage cheese
2 lbs cantaloupe
1 lb apples
1 lb tofu
1 lb kale
2 lbs celery
1 lb lettuce
1 lb carrots
1 lb papaya
1 lb onion
2 lbs cucumber
*** All of these items added up together equal 2225 calories!!!!!

So when comparing the two lists you can see that whole, natural foods tend to have a lower calorie content than pre-packaged, processed foods. If your goal is to lose weight, we would recommend pairing any of the Vital Mend weight loss products such as the Vital + Diet Drops, Green Coffee, Garcinia Cambogia, African Mango, or Raspberry Ketones, with a diet rich in whole, natural foods for optimal results. You’ll be able to eat more food, weigh less, and still be satisfied. Next time you go for a quick snack, think of the calorie content between a couple of cookies and an apple. Go for the apple with an 8oz glass of water!

You can view an article I wrote about 2000 calorie comparison here – http://www.vitalmend.com/a-close-look-at-2000-calories/#.Uch56OvEjgU