Define Fitness

Week 1 April 2019



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Weekly Challenge, Recipe, Tip and Workout

Hey *|FNAME|*This week in the DF Insider we have put together engaging content for you and your fam bam to enjoy. We see the DF Insider as a great starting point, an engagement opportunity and a terrific tool for you to make a positive shift in your health and wellbeing. In time, you won’t read this paragraph and know that you can scroll to see what we have come up with for the week. We hope the content is valuable for you and that you enjoy it. Please feel free to forward this email to friends and family and to share on social media.





DF Weekly Challenge – Going Green!

You know that I’m a firm believer that nothing beats a healthy, balanced, “just-eat-real-food” diet. 

But sometimes it really does help to supplement!

That’s why this week we’re going to explore “greens powders”!

Greens “superfood” powders pack multiple servings of veggies and fruits into a single scoop that you can mix into a smoothie, juice or plain water.

Some also contain pre- and probiotics, vitamins, herbs and other substances to support your immune system, gut health and even improve your skin and hair.

There are literally thousands of different greens powder products on the market, and finding the perfect one can seem overwhelming.

Here are some guidelines to help:

?Make sure it’s organic (and pesticide free)
?Make sure it has a high amount of antioxidants. (One way to do this is to be sure it has a variety of greens… this can include wheat grass, spirulina, chlorella, alfalfa and kelp, etc.)
?Buy brands that certify their products by a third-party lab such as NSF or Informed Choice, which test each product to make sure they contain what they actually claim on their labels without any contamination by things like heavy metals.
?You should know what each item on the ingredients list is – they should be recognizable veggies and greens!

Some great plants to check into include Amazing Grass, Juice Plus, Barlean’s and Garden of Life.

?If you’re not so into the green powders for this challenge, that’s ok!  You can still participate!  Your mission is to include an EXTRA serving of greens EACH DAY this week!

DF Recipe of the Week – Chicken-Berry Salad

Any time I can have fruit on my salad it makes me look forward to lunchtime! If you meal prep by pre-cooking chicken, this one comes together in a snap with a simple oil-and-vinegar dressing. (Time-saving option: buy an organic rotisserie chicken at the grocery store.)​


3 cups salad greens
½ cup grape tomatoes
½ cup chopped salad veggies, your choice: peppers, carrots, onions, etc.
1.5 tbsp olive oil
1.5 tbsp apple cider vinegar
Salt and pepper to taste
3 oz grilled or roasted chicken, chopped
¼ to ½ avocado, sliced
1 cup berries: sliced strawberries, raspberries, blueberries, blackberries, pomegranate seeds, whatever you like
2 tbsp pumpkin or sunflower seeds
(optional: 2 tbsp crumbled goat cheese)

Wash salad greens and place in big salad bowl. Add in the grape tomatoes, salad veggies and chicken.

In a small bowl, whisk together the oil and vinegar and add in the salt and pepper to taste. Whisk again as you pour over the salad greens. Toss together to mix.

Add the chicken, avocado, berries, pumpkin/sunflower seeds and optional goat cheese and toss again. Serve and enjoy!

DF Wellness, Fitness or Nutrition Tip – Power Through!

Because greens powders can give you a boost of energy, it’s a good idea to use them in earlier in the day. For example, a mid-morning greens drink can help power you through till lunchtime. ????

DF Photo Challenge – Show Off Your Smoothie Skills!

???This weekend we are all about the smoothies! Make one, buy one – whichever you choose, take a photo and let us see your choice (bonus points if you share the recipe too) in the Facebook group!  

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