Haley's Coaching

💯🏆This recipe belongs in the hall of fame of meal-prep options (but that doesn’t mean you can’t enjoy it immediately after cooking).

It’s simple … tasty … adaptable … requires 1 pan (actually a slow cooker) … is awesome for bulk cooking … freezes well … and contains only TWO INGREDIENTS!

You can use it as a filling for wraps or tacos, in salads, or as-is with a veggie side dish.

👍This recipe works with either chicken thighs or breasts … or a combo of both. Just make sure it’s boneless chicken because it’s a lot easier to shred.

Slow Cooker Shredded Salsa Chicken
(makes about 10 small and 5 large servings)

2 lbs (910 g) boneless, skinless chicken
16 oz (453 g) of your favorite salsa

Drizzle a small amount of salsa in the bottom of your slow cooker. Place the chicken breasts on the salsa. Cover with the remaining salsa, and toss until the chicken is covered with salsa.

Cover your slow cooker and cook on low for 6-8 hours, or high for 4 hours. It is done when the chicken easily shreds with a fork.

Turn off the slow cooker and shred all of the chicken (using two forks) while inside the pot. Stir the salsa and juices with the chicken. Serve immediately or place in an airtight container for 3-4 days. This also freezes well.

😋This recipe tastes restaurant-worthy – but it couldn’t be any easier to make!

TIP: If you have any leftovers, this salmon is delicious cold. Try adding it to a salad the next day.

Spicy Orange Salmon
(serves 4)

¼ cup (80 g) orange marmalade
1 Tbsp sriracha (or your favorite hot sauce)
4 4-oz (115 g) boneless, skinless salmon fillets
1 tsp sea salt
1 Tbsp healthy high-heat oil (avocado or coconut)

Preheat your oven to 425ºF/220ºC. In a small bowl, mix together the marmalade and sriracha. Set aside.

Sprinkle a small amount of salt over the salmon fillets.

Heat a large oven-proof skillet over medium-high heat. Add the oil, making sure the entire bottom of the skillet is covered. When it’s hot, place your filets in the pan and let cook until the bottom is browned, about 3 minutes. The fish should release easily from the bottom of the pan.

Flip the fillets and spoon the marmalade-hot sauce mixture over them. Place the skillet in the oven and let cook for another 3-4 minutes, until the salmon is cooked through.

👍Remove from the oven and serve with a side of sweet potato or rice and a salad.

❤️Happy Valentine’s Day from all of us Haley's Nutrition. Take some time today to give your heart a little extra love – whether it’s a workout, meditation, or enjoying a healthy meal!

😋This soup recipe is surprisingly rich, creamy, and satisfying. It is delicious on its own but also makes a great lunch side dish for a wrap or salad.

The butter brings a lot of flavor and richness to the table, but if you prefer an entirely plant-based soup, use vegan butter or olive oil instead.

Creamy Cauliflower Soup
(Makes 4 servings)

1 large head cauliflower
2 cups (475 ml) water
2 cups (475 ml) low-sodium vegetable or chicken stock
Sea salt & freshly ground pepper, to taste
2 Tbsp Grass-fed butter

Prepare the cauliflower: remove the leaves and the core and chop into small florets. Rinse, clean well, and drain.

In a medium soup pot, bring the water and broth to a boil. Add the cauliflower, and return to a boil. Cover and let simmer for 5-10 minutes, until the cauliflower is soft.

Remove from heat. Using a slotted spoon, remove the cauliflower florets into a bowl and reserve the cooking fluid.

It’s time to process the cauliflower, which you will do in batches.

Add cooked cauliflower florets to a high-speed blender until half full. Carefully add cooking water until it reaches about halfway up the cauliflower. Cover and blend until pureed (you may need to scrape the sides). Add more cooking water if necessary. Then, add about ½ to 1 Tbsp of butter and salt and pepper to taste.

Repeat with remaining cauliflower and water.

🥣Serve hot!

☕️☕️☕️How many cups of coffee have you had today? ⬇️⬇️

Can you really be addicted to sugar? A chemical our body needs to survive?

Sugar is psychoactive and therefore can be addictive.

*Sugar/sweets can mean any type of processed carbohydrate (bread, pasta, candy, baked goods, cereal).

What does sugar addiction look like?
>Constant thinking about sugar or sugary foods or taste
>You can’t tell from the outside or someone's body size, its very individualized.
>It can exist within an otherwise healthy diet
>Using sugar to ease discomfort
>Sugar has become a distraction to other important things and responsibilities
>Restricting other foods (ex: on a lower calorie diet, lots of food sensitivities)

Do any of the above feel like you? Take the sugar addiction quiz (link in bio) to see if might need some additional support.

REMEMBER! It’s not something you did wrong. Your brain is just wired to think of sugar differently than someone who isn’t addicted.

Also, sugar isn't inherently bad or addictive. There is a way to have a healthy relationship with sugars.

Haley is trained in this realm of sugar addiction. Hop on a FREE 15 min phone call to discuss a plan to feel better and see clearer (link in bio!)

😋This is a healthier homemade option to the popular Girl Scout cookies. They get their sweetness (& fiber boost) from dates.

TIP: The coconut oil isn’t absolutely necessary but it will help your chocolate to harden after cooling.

Coconut Chocolate Cookies
(about 12 cookies)

1 cup (95 g) unsweetened shredded coconut
10 Medjool dates, pitted
Optional: 3-4 drops of pure vanilla extract
⅓ cup (75 g) dark chocolate chips
½ tsp coconut oil

🍪Heat a nonstick skillet over medium heat and add the shredded coconut, stirring occasionally, until lightly toasted. Remove from the heat.

Place the toasted coconut, dates, and optional vanilla into a food processor and pulse until combined. Continue to process until a dough begins to form.

Line a baking sheet with a silicone mat or parchment paper.

Roll the dough into small balls and place it on the prepared sheet. When all are formed, press the balls with the back of a glass to form a flat cookie. Place in the freezer for 10-15 minutes to become firm.

In the meantime, place the chocolate chips and coconut oil in a microwave-safe bowl and heat in 20-30 second intervals, stirring each time, until melted.

Remove the cookies from the freezer and dip them into the chocolate to fully coat the bottom. Drizzle the remaining chocolate over the top. Place in the refrigerator until the chocolate hardens.

🍪These will keep for a week in a sealed container in the refrigerator (if they last that long).

❓MYTH OR FACT ❓

🤔Some cholesterol is good for me.

🙈

🙉

🙊

🔥FACT 🔥

There are two basic kinds of cholesterol – low-density lipoprotein (LDL or “lousy”), and high-density lipoprotein (HDL or “healthy”).

❤️LDL cholesterol can collect in your arterial walls, raising your risk for heart disease and stroke.

❤️HDL cholesterol absorbs cholesterol in your body and brings it back to your liver, which flushes it out of your body. It can help lower your risk of heart disease & stroke.

Some numbers to know: For most healthy adults, total cholesterol (LDL + HDL) should be less than 200 mg/dL, your LDL less than 100 mg/dL, and your HDL greater than 40 mg/dL (above 60 mg/dL for even more benefit).

👉How often do you get your cholesterol checked? ⬇️⬇️⬇️

⭐️ Put this phrase on repeat today. ⭐️