Tag Archives: dr carrie burrows

Zesty Zoodle Salad…Say Goodbye To Boring Salad Forever!

Zesty Zoodle Salad is one of my goto choices for getting more veggies in my diet that goes beyond boring old carrots or greens or zuchinni.

There is no room in this world for boring, bland salads. With so may amazing taste options, you should NEVER settle for less than awesome!

Awesome like this Zesty Zoodle Salad. Oh my goodness this is a great one!

INGREDIENTS

1-2 large zucchini, spiralized
1/2 red bell pepper or 3 mini red peppers, chopped
1/2 cup shredded red cabbage
cup chopped cucumber
1/2 cup shredded carrots
1/3 cup chopped red onion

Zesty Zoodle Salad Dressing

  • Tablespoons apple cider vinegar 
  • 1/4 cup avocado oil or extra virgin olive oil
  • 1/2 teaspoon sea salt
  • teaspoon brown or dijon mustard
  • 1/2 teaspoon Italian seasoning (mixed herbs)
  • teaspoon sweetener
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon pepper

Directions

  1.  Add zucchini, bell pepper, red cabbage, cucumber and red onion into a large salad bowl.
  2. In a measuring cup whisk together the dressing ingredients.
  3. Pour dressing over salad and toss to combine. Taste and add additional salt and pepper if needed.
  4. Get creative with add in’s: shrimp, olives, tomatoes

Zesty Zoodle Salad

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10 Fitness Tips For Beginners

10 Fitness Tips For Beginners are solid steps for you if you’re just starting out on your new fitness journey. These tips are also great if you’ve been away from health and fitness for awhile and you’re just getting going again.

Always consult a medical professional before starting any new fitness program to make sure you’re ready for it. The best way to adopt a new fitness focused lifestyle is to find a program you like and stick with it!

10 Fitness Tips For Beginners

  1. Make Your Workout Worth It

If you want to get the most out of your workout, you need to remember that around 80% of the results that you get from your workout actually come from just 20% of your workout.

That means that in an hour’s session, only 12 minutes of the workout will contribute to the bulk of your results. You need to make those minutes really count. Use compound movements that work more than one muscle group at a time to really make the most of your time.

Here are some simple to follow examples of compound movements that you can do anywhere, anytime. Click the link => Carrie Burrows YouTube Play List

  1. Remember To Eat Healthy

Your body shaping goals can only be achieved by eating a healthy diet. If you’re going to the gym so that you can go home and eat a double triple cheeseburger with a 2-person serving of French fries, you won’t do your body any favors ever.

You should make sure that you eat in moderation, and remember that if you’re burning off more calories, you will need to eat that little bit more so that you have enough energy. Balance your nutrition and avoid faddy diets.

  1. Change Your Eating Habits

You need to make sure that you eat properly as well as eating healthily. Eating properly includes eating at the right times of the day. Skipping breakfast can be a really bad idea and you shouldn’t eat too late in the evening either. On the other hand, some people can’t eat breakfast at all.

Here’s how to keep it simple.

If you are overweight, or not in the shape you want to be, your current eating habits aren’t working for you. Speak to a personal trainer or nutritionist (a current one that has been trained in the last decade or has at least kept up with current science) about what would work for you so that you can achieve your goals.

To help you with #2 & #3 you can download this free 139 Low Carb Food Shopping List… just click the picture and download it!

Free Shopping List Download


139 Low Carb Foods Cheat Sheet

  1. Plan Out Your Routine

To make sure that you know just when you’re going to be working out and when you can look forward to some downtime, you really should come up with a plan. Remember to include rest days and be realistic about how much time you can make free.

Remember to stick to your schedule as much as possible so that you don’t slide into the habit of skipping the gym and make your targets achievable.

  1. Make A 100% Commitment

You need to remember that your body transformation needs complete dedication from you. You can’t skip a day or two here and there, because you feel as though you deserve it. Plan when your rest day will be and stick to that. Even if you have a vacation planned, check out the local gym, and make sure to take some time each day to continue to work out. Keep up with the healthy eating too.

  1. Don’t Let Perfection And Perception Put You Off

It’s easy to look at a female bodybuilder and suddenly panic. You’re a woman who is trying to lose weight and develop a petite and slender figure and you see these ripped, cut, beefy, thick women.

Or, you scroll Instagram and see these fabulously beautiful, slender, slim, tight 20 somethings and immediately get discouraged by the perfection.

The reality is that it is virtually impossible for women to bulk up like a man; it requires a particular plan and effort and when you were 20 you could probably look like Barbie from Instagram too.

You see the results of hours upon hours in the gym daily. Lifestyles that are out of balance. Full time jobs and sponsorships that pay them to work out.

Your plan will be a lot different than the Barbie or the Barbell body. Stick to a plan that is right for your goals, your needs and your life. You won’t go wrong when you have a plan that is easy to follow and simple to do.

  1. Keep It Simple 

You should remember that you are only starting out with fitness. Familiarize yourself with the basics first to avoid injury and putting yourself off.

We want you to continue with your improvements!

Start off with some shorter sessions and then expand your workouts as you become more confident and as your fitness, levels start to rise.

There is no shame in taking ‘baby steps’ when they lead to bigger steps and jumps and leaps. There is shame in quitting and not getting back up again.

  1. Prepare For Your New Routine

Make sure that you make the time workout and have a rough plan of how you would like your it to go. You need to come up with some realistic goals too. If you want to have 6-pack abs, aim to achieve muscle definition within 6 months! You would like to lose 30 pounds then you need to make sure that the timeframe that you set for yourself is achievable.

If you don’t know what your targets are you will never get there.

  1. Remember Cardio

So you want to get 6-pack abs, bulging biceps, and strong legs? You can’t get those things by just lifting weights. You must remember that while you’re working out, you should fit in a good amount of cardio.

If you’re already carrying excess weight, you need to make sure that you burn off the fat by doing cardio combined with resistance training. Your muscle will start to show through while the fat gets burned away properly.

Fat does not turn into muscle. One gives way to the other. You want a program that speeds fat burning, focuses on lean muscle strengthening and overall fitness.

  1. Use A Visual Inspiration

It is very helpful to have a visual inspiration to keep you motivated to lose weight. Try performing a Google image search to find photos of people who have a body shape and size similar to your own ideals.

Print them out and put them where you’ll see them. Your work desk, on your car dashboard, bathroom mirror or on the fridge. This will ensure that you have a visual goal that will keep you motivated every single day!

Next Steps

Follow these easy 10 Fitness Tips For Beginners and you’ll be on your way to a great new you!

If you’re looking for a fitness program to try, take a look at any of the programs available here,
I offer free short plans and plans that require more commitment.

Here is one of the best things you can do that won’t cost you a dime… sign up for my 10 Day Free Guide to Health & Fitness Made Easy.
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gluten free paleo pancakes

Gluten Free Paleo Pancakes – 5 Ways

Gluten free paleo pancakes were the showcase on Facebook LIVE last night – you can catch the replay HERE.

Using a base pancake recipe, I put together 5 breakfast combinations that are great for everyone in your family!

Quick, fast, easy and tasty!

I made:

Pancake Fruit Kabobs

My kids ate them and I wasn’t fast enough to get a pic – watch the video!

Blueberry Pancakes With Strawberry Sauce

 

gluten free paleo pancakes

 

Bacon And Egg “Sandwich”- My Healthy Version of a McGriddle

gluten free paleo pancakes

 

Avocado Pancake Toast – (my take on the ever so popular avocado toast)

gluten free paleo pancakes

 

Pancake Dipped Bacon <— not a typo, the real deal

Sadly no pic, once the broadcast was over my kids swooped in and inhaled all of the pancake bacon dippers #Sorry

You can make these pancakes ahead and freeze them. When you are ready to eat, take them out and pop them in the toaster!

Gluten Free Paleo Pancakes Base Recipe

1 1/2 cups of gluten free all-purpose flour (I have Pillsbury and Bob’s Red Mill)
3 1/2 tsp of baking powder
1/2 tsp salt
1 1/2 cups of dairy free milk (almond, coconut, cashew)
1 egg
3 tbsp of an oil (avocado, ghee, coconut oil or melted grass-fed butter)
Sweetener (see below)
Water
Directions
If you’re making them to be savory then only add 1 tbsp of sweetener
To make them more traditional add 1/3 cup of sweetener of your choice.
Mix the dry ingredients together with a fork, then add in the milk, egg and oil. Mix well.
It will be thick but you can thin it out little by little with water. You don’t want it soupy.
Heat your griddle or frying pan, I used KerryGold in the pan.
Scoop out the size of pancake you want. Wait for the bubbles to form then flip.
What I like to do is a make one pancake, cook it and taste it. I can adjust the flavor of the remaining batter if need be.
Optional Add in’s
  • cinnamon
  • nutmeg
  • butter extract
  • maple extract
  • blueberries
  • Sprinkles
  • Powdered peanut butter
  • Flax seeds, hemp seeds, coconut flakes
  • Seasonings
Get creative!
Coconut Flour Pancakes
gluten free paleo pancakes
In the broadcast I mentioned a coconut flour recipe.
When you use coconut flour, it has the hint of coconut flavor so be prepared for it.
If you don’t like coconut, this might not be for you.
Coconut Flour Pancakes
3 tbsp coconut flour
3 eggs
1/4 tsp salt
3 tbsp non dairy milk
3 tbsp oil (coconut, avocado or melted grass-fed butter)
1/4 tsp baking powder
2-3 tbsp sweetener of your choice
Blend all of the ingredients together.
Cook on medium heat, scoop out the size of pancake you want.
Once you see the bubbles, flip.
You can use the same add in’s as above.

You have options!

…just have to use them!!!
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10 Minute Meal - Balsamic Glazed Beef Roll-Ups

10 Minute Main Course: Balsamic Glazed Beef

10 Minute Meal as a main course dish that is easy, fast, paleo and packed full of protein and veggies? Is it possible? Can it be done? Sure is and I did it! (Video Below)
One of the biggest reasons excuses I hear from people describing their struggle with eating healthy is, “I just don’t have the time to cook.” Well, put that one in the trash bin…read on.

Balsamic Glazed Steak Roll Ups

This is a 10 minute meal!

Ingredients
Family portion of protein.
Salt, pepper, garlic powder
Veggies of your choice – julienne chop
Balsamic Glaze
1.5 tsp oil (avocado, olive)
3-4 cloves of crushed garlic
1/4 cup of balsamic vinegar
1/4 cup of liquid aminos (coconut aminos) or light soy sauce
2 tbsp red wine vinegar or worchestershire
2 tsp Splenda brown sugar (or coconut sugar or splenda)
Directions:
Heat the oil and add in the garlic.
Let that cook for about a minute.
Add in the remaining ingredients and bring to a boil. Reduce the heat and let it simmer on low for another 5 minutes. While that’s happening…
Season your choice of protein. You can use chicken, pork or steak, very thinly sliced.

I used flank steak.

Seasoning that I used:  garlic powder, salt (Himalayan) and ground black pepper.

Cut your meat or have it cut so that it is thin and wide enough to wrap around your veggies.
Roll Options:
-red, yellow, green pepper
-onion
-zuchinni
-sprouts
-spinach
Season your meat with salt and pepper. I also sprinkled garlic powder on the meat.
Add your veggies to the meat.
Roll the meat to wrap the veggies inside.
Place seam side down on your pre-heated (medium-high) pan.
Cook 3-4 minutes per side.
Cover the meat with your balsamic glaze and reduce the heat to medium.
You need to continue to baste and turn your meat until it is cooked through.
This is an awesome meal that can be done in just 10 minutes.
Pro Tip:
Chop up some extra veggies and add them to the pan with a little water to act as a deglazer so that they get to enjoy the awesome glaze as well!
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