Archive | December, 2015

Warm Up With A Cup Of Healthy Homemade Soup

12 Dec

run_winter_workout copy

Curried Winter Soup 


• 2 tbsp coconut oil

• 2 medium diced onions

• 2 minced garlic cloves

• 2 tsp sea salt

• ½-1 tsp fresh cracked pepper

• 2 tbsp curry powder

• 1 tbsp turmeric

• 6-8 chopped carrots

• 1 large peeled and chopped butternut squash

• 1 large peeled and chopped sweet potato

• 5 cups of bone broth

• 2 cups whole milk yogurt, spoonful for each serving


1. In a large stockpot or dutch oven, melt coconut oil. Add the onions and garlic and sauté until they begin to soften. Add the spices and let cook a few more minutes.

2. Add the carrots, squash and sweet potato to the pot, followed by the bone broth. Add enough broth to cover all of the vegetables. Bring it all to a boil.

3. Reduce to a simmer and cook until the vegetables are fork-tender, about 20 minutes. When the veggies are soft, use an immersion blender to blend the soup until smooth.

4. Serve warm with a generous spoonful of yogurt.

Chicken Noodle Soup


• 2 tbsp olive oil

• 1 cup sliced carrots

• ½ cup sliced celery

• ½ cup diced onion

• 8 cups low-sodium chicken broth

• 3 cups shredded chicken breasts

• 3 cups egg noodles (or whole wheat noodles)

• ½ tsp dry basil

• ½ tsp dry oregano

• ½ tsp salt

• ¼ tsp garlic powder


1. Heat olive oil in a large pot over medium heat.

2. Add the carrots, celery, and onion and cook until just tender, about 5 minutes.

3. Add the chicken broth, shredded chicken, noodles, basil, oregano, salt, garlic powder, and pepper and stir to combine.

4. Bring to a boil, then reduce heat and simmer for 20-25 minutes before serving.

Chocolate and Peanut Butter Overnight Oats

7 Dec
  • 1 pint size or 8 ounce mason jar
  • ½ cup milk of choice
  • 2 tablespoons peanut butter powder (found in your local grocery store)
  • 1 tablespoon unsweetened cocoa
  • 2 teaspoons pure maple syrup
  • ¼ teaspoon pure vanilla extract
  • ½ cup rolled oats
  • 1 teaspoon mini chocolate chips
  1. In your mason jar mix together milk, peanut butter powder, and unsweetened cocoa
  2. Whisk in maple syrup and vanilla
  3. Stir in rolled oats until all ingredients are combined
  4. Place lid securely on your mason jar and store overnight in the refrigerator
  5. In the morning, give your oats a stir, and add a little more milk if needed to loosen it up.
  6. Sprinkle chocolate chips on top
  7. Enjoy!

Flu Fighters – Immunity Boosting Foods/Drinks

5 Dec


It is important to load up on flu fighting foods throughout the winter to protect yourself from getting sick! The foods below are nutrient dense super foods that will boost your immune system all winter long! For recipe ideas please visit HAWA’s Pinterest page.


• Fuels white blood cells to attack bad bugs


• Contain more active antioxidants than any other fruit


• Contains antibacterial and antimicrobial properties (also an effective cough suppressant)

Chicken Soup

• Packed with electrolytes and anti inflammatory nutrients

Leafy Greens

• Filled with vitamin C and antioxidants


• High in iron and zinc which both help protect against bacterial, viral and parasitic infections


• Contains compounds that help boost your immune system by stimulating your body’s white blood cells

Sweet Potatoes

• Beta-carotene builds an infection fighting army of cells in your blood

  Coconut Oil

• Contains lauric acid, which fights off viruses and bacteria

Green & Black Tea

• Contains the amino acid L-Theanine, which has been shown to increase the body’s ability to fight viruses

Chia Seeds

• High in fiber which keeps things, moving through your digestive tract so bad bacteria is flushed from your body


• Excellent source of zinc, which keeps your immune system running properly


• Fights bacterial and viral infections

December Challenge: Boost Your Immune System This Winter!

1 Dec


Your immune system is a complex network of cells, tissues, and organs that work together to defend against germs. It helps your body to recognize these “foreign” invaders. Then its job is to keep them out, or if it can’t, to find and destroy them.

If your immune system cannot do its job, the results can be serious. Disorders of the immune system include

Allergy and asthma – immune responses to substances that are usually not harmful
Immune deficiency diseases – disorders in which the immune system is missing one or more of its parts

Autoimmune diseases – diseases causing your immune system to attack your own body’s cells and tissues by mistake

NIH: National Institute of Allergy and Infectious Diseases


10 Immune Building Tips: 

  1. Get 30 minutes of exercise 5 days a week
  2. Have a restful night’s sleep
  3. Keep your weight in a healthy range
  4. Avoid cigarette smoke
  5. Avoid or limit alchohol consumption
  6. Stay hydrated
  7. Wash your hands often
  8. Keep your work and home environments clean
  9. Eat more fruit
  10. Eat more vegetables