Berry Breakfast Oatmeal Bars

By Sadie Wells | January 31, 2019 | 0 Comments

  Not a fan of traditional oatmeal? Try this delicious spin on wholesome oats! INGREDIENTS2 1/2 cups gluten-free oats1/2 tsp. salt2 Tbsp. maple syrup1 tsp baking powder1 tsp. cinnamon1 tsp. vanilla2 cups unsweetened almond milk1 large egg1 Tbsp. coconut oil, melted1 cup strawberries1 cup blueberries1/2 banana,mashed PREP1. Preheat the oven to 375 degrees F.2. Chop […]

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Nutrition Challenge

By Sadie Wells | January 8, 2019 | 0 Comments

We are so excited to host the first annual Nutrition Challenge at Body Tech Total Fitness starting on January 21st and running through March 1st.   Over 6 weeks, you’ll have the opportunity to learn from Registered Dietitian, Sadie Wells, in an online, group coaching experience. You’ll be ditching some common trigger ingredients and replacing […]

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Tuna Stuffed Avocado

By Sadie Wells | November 15, 2017 | 0 Comments

INGREDIENTS 3/4 tsp kosher salt 1/2 tsp ground cumin 1/8 tsp dried oregano 1/8 tsp (or less) garlic powder 1/8 tsp (or less) ground black pepper 1/8 tsp (or less) cayenne pepper 2 tuna fillets (4-5 oz each) 2 avocados 1/2 cup fresh cilantro, roughly chopped (or ~1 Tbsp dried cilantro) 1-2 Tbsp lime juice […]

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Minestrone Soup

By Sadie Wells | November 15, 2017 | 0 Comments

Serves 8 INGREDIENTS 1 tbsp. olive oil 1 medium/large onion, chopped 3 carrots, sliced or diced 2 stalks celery, diced 2 cloves garlic, minced 6 cups vegetable stock or water 1 bay leaf 28-oz. can tomatoes with juice 1/3 cup brown rice 16-oz. can kidney beans, undrained, or 2 cups home-cooked beans 1 lb. fresh […]

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Peanut Butter Banana Chia Pudding

By Sadie Wells | November 14, 2017 | 0 Comments

CHIA SEEDS: A NUTRITIOUS AND DELICIOUS HEALTH FOOD TREND Chia seeds are tiny, brown, black, or white seeds. They are almost as small as poppy seeds but don’t let their small size fool you! Chia seeds pack a powerful punch and are considered to be a “superfood” by many because they deliver several important nutrients […]

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Butternut Squash Soup

By Sadie Wells | October 28, 2017 | 0 Comments

Fall is upon us and there’s a chill in the air…brrr! Cold weather makes me want to curl up with a cozy blanket and a good…bowl of soup! This is, by far, one of my favorite, low-calorie comfort soups. The savory sage and warming pepper flavors blend deliciously with the butternut squash and creamy cannellini […]

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