Emily’s Wellness Corner

Pineapple Mango Smoothie 🍍🥭
1 Banana 🍌
1 cup pineapple 🍍
1 cup mango 🥭
1/4 cup yogurt 🍦
1 cup almond milk 🥛
Ice cubes 🧊

🍽️ 9 Healthy and Colorful Plate Ideas 🥗🍳
1. Grilled Chicken & Snap Peas Plate 🍗🟢
Ingredients:
Grilled chicken breast 🍗, steamed snap peas 🟢, broccoli 🥦.
Dressing: Olive oil 🫒 with cracked black pepper.
2. Broccoli & Zucchini Bowl 🥒🥦
Ingredients:
Steamed broccoli 🥦, sautéed zucchini 🥒.
Dressing: Lemon 🍋 and garlic drizzle.
3. Corn & Arugula Plate 🌽🥬
Ingredients:
Boiled corn on the cob 🌽, fresh arugula 🥬.
Dressing: Light butter with herbs 🧈🌿.
4. Veggie Medley with Broccoli 🥦🍅
Ingredients:
Steamed broccoli 🥦, cherry tomatoes 🍅, carrots 🥕.
Dressing: Balsamic glaze 🌿.
5. Egg & Pea Protein Plate 🥚🟢
Ingredients:
Sunny-side-up eggs 🍳, boiled eggs 🥚, steamed peas 🟢, roasted zucchini 🥒.
Dressing: Sprinkle of sea salt 🧂.
6. Fish & Lettuce Plate 🐟🥬
Ingredients:
Steamed white fish 🐟, lettuce 🥬, broccoli 🥦.
Dressing: Soy sauce 🍘 with chili 🌶️.
7. Poached Fish with Spicy Sauce 🐟🌶️
Ingredients:
Poached white fish slices 🐟 with a spicy dipping sauce 🌶️.
Dressing: Sweet chili sauce 🌟.
8. Grilled Cabbage & Snap Peas 🥬🟢
Ingredients:
Grilled cabbage 🥬, steamed snap peas 🟢.
Dressing: Garlic butter drizzle 🧄🧈.
9. Hard-Boiled Egg Plate 🥚🥗
Ingredients:
Hard-boiled eggs 🥚, snap peas 🟢, arugula 🥬.
Dressing: Olive oil 🫒 with mustard 🍯

Fuel your December with cozy, seasonal flavors while staying on track with your goals!
Let’s make this holiday season a time for feeling good and staying on top of your wellness game! 💪✨
Explore more tips for a healthier lifestyle!

Keto No-Bake Candy Cane Pie Recipe ⬇️
**Preparation Time:** 15 minutes
**Chill Time:** 4 hours
**Serving Size:** 8 servings
**Ingredients:**
- 1 1/2 cups almond flour
- 1/4 cup butter, melted
- 2 tbsp erythritol or preferred sweetener
- 8 oz cream cheese, softened
- 1 cup heavy whipping cream
- 1/2 cup powdered erythritol
- 1 tsp peppermint extract
- 1/2 cup crushed sugar-free candy canes
**Instructions:**
1. In a bowl, mix almond flour, melted butter, and 2 tbsp erythritol. Press the mixture into the bottom of a pie dish to form a crust. Refrigerate for 30 minutes.
2. In a separate bowl, whip the heavy cream until stiff peaks form. Set aside.
3. In a large bowl, beat cream cheese and powdered erythritol until smooth. Add peppermint extract and mix well.
4. Gently fold in whipped cream until combined.
5. Pour the mixture over the almond flour crust and smooth the top.
6. Sprinkle crushed candy canes on top.
7. Refrigerate for at least 4 hours or until set.
**Nutritional Information (per serving):**
- Calories: 250
- Fat: 22g
- Protein: 4g
- Carbs: 6g
- Fiber: 2g
- Net Carbs: 4g
Enjoy this festive and refreshing Keto No-Bake Candy Cane Pie!

Boil 3 bananas before going to bed: why many are doing so

Chia seed, coconut, and spinach smoothie
This rich and creamy smoothie contains only 5 grams of carbohydrates. To keep the carbs down, use unsweetened light coconut milk.
Ingredients:
1 and 1/4 cup of coconut milk
2 tbs of chia seeds
1 cup of spinach
1 scoop vanilla protein powder (I use designer whey french vanilla)
2 ice cubes
*I also add a few dashes of powdered stevia to mine to give it a little extra sweetness.
Directions:
Add all the above ingredients into a blender or magic bullet and blend until you have a nice smoothie like consistently. Enjoy right away.
For you carb counters out there, this entire smoothie has only 5 grams of effective carbohydrate. The added chia seeds are packed with protein and antioxidants, and since they expand when wet this little treat will keep you feeling full and satisfied.

Move your body, lift your mood!

Nature heals the soul!

Stay hydrated, stay energized!

Eat the rainbow!