Category: Health & Fitness

Lower Body Workout

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I think we can all agree that there is nothing like the feeling after a great workout. We feel strong, accomplished, fierce (and probably very sweaty!). But we all know the struggles of finding the motivation and energy to get to the gym, and then when we arrive there is always the struggle of what do I do? This is something I get a lot of questions about from people who want to expand their gym routine from the bordeom of the treadmill.

No matter what your preferred method is to break a sweat, I always advise my friends to incorporate some type of strength training into their routines. I talked about the benefits of strength training in this post and shared an upper body workout. Today, I’m sharing a lower body workout that can be modified for any fitness level. It combines strength training with pilates and cardio moves that will leave your muscles screaming and sore the next day. Lace up your sneaks, pop in your headphones, pull this baby up on your phone, and hit the gym. You can do it!

Lower Body Workout

ADVANCED: 55-60 minute workout-Starting with Set 1, do 20 reps of each move, 16 reps of each move, and 8 reps of each move. Do the same for Set 2, 3, and 4. Finish with pilates burnout.

INTERMEDIATE: 30-40 minute workout-Starting with Set 1, do 8 reps of each move. Go through each set twice. Finish with pilates burnout.

BEGINNER: 20-30 minute workout-Do 8 reps of each move. Finish with pilates burnout.

[Pattern of set: 1. Strength training 2. Cardio move 3. Pilates move 4. Strength training]

SET 1:

Deadlifts

Squat jumps

Rear leg lifts (On hands and knees, do # of reps for both sides) 

Side lunges

SET 2:

Kettle bell swings

Burpees

Fire hydrant leg lifts (Do # of reps for both sides)

Hip Thrusts (Back on bench, hold weight on hips and thrust hips up)

SET 3:

Ski/Narrow Squats

Jumping Lunges

Hamstring Leg Curls (Do # of reps for both sides)

Curtsy Lunge (Lunge back into curtsy position)

SET 4:

Wide stance deadlifts

Pop squats (Squat down and tap ground, jump up and bring legs together)

Elbow tap lifts (On hands and knees, pull in knee to elbow and extend leg back out)

Squat steps (In squat position, step out to wide squat position and back in to narrow squat position)

PILATES BURNOUT: 45 seconds on, followed by 15 second pulses

Inside leg lift (Lie on right side, cross left leg over right and lift right leg up and down. Repeat on left side)

Side leg lift (Lie on right side, raise left leg up and down. Repeat on left side)

Rear leg lift (On hands and knees, raise straight leg up and down. Repeat with other leg.)

 

And don’t forget…no trip to the gym is complete without fierce and comfortable fitness attire. I talked about my obsession with Fierce and Regal in this post and still can’t get over how incredible the line is. Be sure to check out Fierce + Regal online and on Instagram for the amazing pieces I’m wearing in this post and more!

Happy sweating!

xo,

Tatum

Capri LeggingsSports BraThe One-Shoulder c/o Fierce + Regal

Photos by: Lauren Listor

Special thanks for Fierce + Regal for working with me on this post.

 

Fierce + Regal

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I recently discovered the new elevated athletic performance wear brand, Fierce + Regal, and fell in love right away. Not only are the pieces lovely, but they feel amazing! I could tell the second I stepped into a pair of the Capri Leggings and Sports Bra that the fabric was of the highest quality: extremely comfortable and super easy to move in. The material provides so much support, automatically boosting my confidence and giving me tons of extra fitspo to break a sweat 😉

But Fierce + Regal is more than beautiful, high quality activewear pieces: it’s a mantra in and of itself. Fierce + Regal is all about female empowerment. Women should feel fierce, unstoppable, and confident on the inside, and still be able to look regal, put together, and sophisticated on the outside. To me, being fierce means being tenacious. It means waking up every day and attacking a killer workout at the gym, heading into the office determined to work hard and be successful, and always approaching every situation with a confident, can-do attitude. The word regal means class, sophistication, intelligence, beauty, and poise.

Many may find these characteristics to be opposites and might think that a woman needs to choose one or the other. But Fierce + Regal (and I!) do not agree. A woman can rock both of these qualities and should never have to sacrifice tenacity for poise or vice versa. I love that the Fierce + Regal line encourages this powerful combination of traits and that the pieces allow females to bring these characteristics to the surface.

We are all given different personalities, different strengths and weaknesses, and different character traits. But I believe that in every woman there is at least a little bit of fierceness and regality just waiting to come out. Let Fierce + Regal inspire and empower you to show the world what you’re made of.

Be sure to check out Fierce + Regal online and on Instagram 🙂

Capri Leggings/ Sports Bra/ The One-Shoulder c/o Fierce + Regal

Photos by: Lauren Listor

Special thanks for Fierce + Regal for working with me on this post.

 

Provenance Meals Review

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Last week, I had the privilege of testing out an organic meal delivery service in the New York area called Provenance Meals. Provenance is an organic meal delivery service for busy New Yorkers with 100% gluten-free and dairy-free meals made from scratch with sustainable and organic local ingredients. Provenance offers prepared breakfast, lunch, and dinner options for every diet from vegan to paleo. Take a look at this week’s menu to get an idea of the incredible meals Provenance offers (WARNING: Mouth-watering may occur).

I enjoyed two days of breakfast, lunch, and dinner of some of the most incredible and creative meals I have ever had including Pear Matcha Paleo Muffins, Sweet Potato Toast with Black Bean Mash, Chargrilled Butternut Squash with Chive Sunflower Pesto, and Creamy Lemon Celeriac Pasta with Asparagus & Peas. Every meal was absolutely AMAZING—filling, fresh, healthy, and so tasty. I also loved how diverse my meals were, some including ingredients I have never tried or have heard of before!

My experience trying out Provenance Meals was wonderful, and I’m already sad that I won’t be having another bowl of Coconut Quinoa and Lentil Curry this week. If you live in the city or nearby, check out the website to see if Provenance is a service that could work for you!

Special thanks to Provenance Meals for collaborating with me on this post.

5 Lunches You Need to Meal Prep Today

If you follow me on Instagram and watch any of my stories, you know that I am a major fan of meal prep. Living in New York is expensive and I can’t afford to buy lunch every day, so it’s super important for me to prepare healthy lunches to fuel me through the week. I know “meal prep” can sound daunting, exhausting, and intimidating…What will I make? What groceries do I buy? Am I going to get bored of eating the same thing??! All of these questions are totally legitimate and can deter many people from joining the Sunday Meal Prep club. But don’t fear; I’ve got you 🙂

I’ve rounded up some amazing, healthy dishes for you to try this week, next week, and next month. Remember that a key of keeping meal prep exciting is always trying something new, so give one or two of these a try and let me know what you think! Happy prepping!

Garlic Tofu Salad with Lime Dressing by Healthier Steps

I made this a couple of weeks ago and it was amazing!

Rainbow Power Salad with Roasted Chickpeas by Pinch of Yum

Eggplant, Caramelized Onion and Tomato Pasta by Well Vegan

Made this last week for Eric and I with Trader Joe’s red lentil pasta and it was incredible!

Southwestern Chopped Salad with Cilantro Dressing by The Garden Grazer

5 Lunches to Meal Prep This Week | The Pace

Our Family’s Favorite Salad by Gimme Some Oven

This dressing is my new fave!

What are your favorite meal prep recipes? I’m always looking for something new to try!

xo,

Tatum

Self-Care

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Ever since high school, health and fitness have played a huge role in my life. I work out every day, eat healthy a majority of the time, aim to get eight hours of sleep every night, and try to maintain a positive self-outlook to promote good mental and emotional health. These things have become second-nature: part of my lifestyle. However, I am always reflecting on my way of living and looking for ways to become healthier physically, mentally, and emotionally.

I moved to New York a year ago and with the stress of money, high cost of living, and limited amount of time spent between work, my social life, and my blog, I started to slip into some pretty unhealthy eating habits. A couple of weeks ago, I decided that it was time for a change. If I put so much time and effort into buying and cooking healthy food and going to the gym every day, it is silly for me to not fuel my body sufficiently and properly, which is something I let slip in my ranking of priorities. I set a goal to make a greater effort to not let work, my busy schedule, or stress of money get in the way of making sure my body has all of the nutrients it needs to get through my workouts and through my days. After striving toward this goal for a couple of weeks, I feel so much better. I feel healthier, happier, and proud of myself for prioritizing self-care.

What can you change in order to live your healthiest life and promote self-care?

xo,

Tatum

Photos by: Jay Haute

Latest Health Tips & Tricks

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With Memorial Day Weekend behind us and upcoming vacations and trips dancing in our heads, we are well into summer. It’s no secret that summer brings an added motivation to exercise and eat healthy in order to achieve that “beach bod.” While I am a strong proponent for living a healthy and fit lifestyle all year round, I do appreciate the extra burst of fitspo that comes along with summer sundresses and swimsuits.

There isn’t one major secret to healthy living (if there is, I have yet to find it!), but I’m always on the look out for new ways to bring health into every aspect of my life. And because no one wants to hear about counting calories or eating salad for the millionth time, I’m sharing a few small and easy health tips and tricks I’ve gathered recently that have helped me along my healthy living journey.

1. The healthiest, freshest, tastiest, easiest pasta sauce EVER!

After my roommate got a vegetable spiralizer for her birthday, my mom sent me one of her favorite vegetable noodle recipes to try. This Guilt Free Pasta recipe by Lucy Wyndham-Read (who by the way is my new healthy living role model) is a quick and easy veggie noodle dish that will definitely become a go-to in my kitchen. But the stand-out from the recipe is the tomato sauce. The sauce takes only about five minutes to make and heat up and requires only a few healthy and fresh ingredients, making it a much healthier alternative to the sugar-filled pasta sauces we buy at the grocery store. Try out the recipe below and I bet you will never buy store-made sauce again!

  1. Cut tomato in half and grate (placing the inside of the tomato on the grater) everything but the peel into a bowl.
  2. Add a drop of extra virgin olive oil and any spices of your choosing (I used pepper, garlic powder, Italian seasoning, and paprika)
  3. Heat in a sauce pan over medium heat and enjoy!

2. Cinnamon, not sugar

I have been eating the same breakfast of whole rolled oats, cinnamon, and a banana for years (seriously, ask any of my roommates over the past four years). With the natural sugar of the banana and sweetness of the cinnamon, I never need to add any additional sugar to my breakfast of choice. Recently, I’ve started to put cinnamon in my coffee, too and it has been a major game changer. I typically drink black coffee, sometimes with a tiny splash of almond milk, but a few dashes of cinnamon completely transforms what can sometimes be a strong and bitter cup of black coffee to something much sweeter and tastier. Try replacing cinnamon for sugar in your coffee, oatmeal, and anything else you want to experiment with. Let me know if you find any other game changing cinnamon companions 🙂

3. Knowledge is Power

When eating out, it’s easy to make unhealthy choices from the sheer factor of ignorance. Most restaurants don’t include the nutritional information of food and drinks in the menu, so it’s up to us to do our homework and know more than just the monetary cost of what we’re ordering. There’s no need to go crazy and obsess over the calorie number, fat percentage, and grams of sugar in every item you ever order, but it’s important to have a general knowledge of the nutritional information of your go-to food and drink choices when you’re out. For example, I love a good plate of Smoked Salmon Eggs Benedict for brunch, and while several of the ingredients in this dish have good nutritional value (salmon and eggs), the hollandaise sauce smothered on top contains a lot of calories and fat. This doesn’t mean I should never order eggs benny, but knowing the nutritional information that makes up one of my favorite brunch options might led me to ask for the sauce on the side or only order it every once in a while as a special treat. Knowledge of calories, fat, and sugar should not be used to restrict ourselves, but instead as a resource to help us stay on track with our personal health and fitness goals.

4. Explore the Pasta Shelf 

Can you tell that I’m a fan of pasta? 😉 Recently, I’ve been experimenting with Trader Joe’s wide selection of healthy pasta alternatives. For under $3, you can score a bag of pasta made from brown rice and quinoa, red lentils, or black beans. The verdict? No, I don’t feel like I’m 10 years old again eating seconds and thirds of my mom’s spaghetti (my favorite childhood meal of all time), but these alternative pastas are super tasty! If you’re new to these healthy pasta options, I would suggest starting with the quinoa or red lentil noodles before moving on to the black bean rotini, which has a stronger taste.

What health tricks are you using this summer? I’m always looking for new tips, so share yours in the comment section below or DM me on Instagram 🙂

xo,

Tatum

Corbett Double Bead Chain Necklace c/o House of Urban/Express Bandeau Off The Shoulder Top/Uniqlo Skinny Jeans/Marble Handbag c/o Policy Handbags/Cat Eye Twin-Beam Sunglasses c/o Deux Souls

Photos by: Lauren Listor

 

 

5 Reasons to Work Out During the Holidays (That Have Nothing to do with Guilt!)

Holiday Fitness | The Pace

This truly is the most wonderful time of the year, but it doesn’t come without its vices. The over abundance of sweets, indulgent meals, and flowing drinks are the treats we look forward to all year, but we can often go overboard in our enjoyment of them and are then left with feelings of guilt. But this season is all about love, peace, and joy, so until I hear Andy Williams on the radio singing about guilt and body-shaming, my plan is to keep these negative emotions as far away from my holiday spirit as possible.

So this means we have a free pass to live totally unhealthy lives for the next month and not feel bad about it? Not quite. I’m the last person to give or accept excuses for not leading a fit lifestyle. What I am encouraging is a change in mentality around fitness during the holidays. We shouldn’t be running five miles because we had one too many glasses of champagne at the office holiday party or spending two hours in the gym because we know we won’t be able to resist tasting every flavor at the family’s annual Christmas cookie competition. Exercise should never be a punishment. Fitness is an opportunity to bring positivity and improvement into our lives every day, not a physical and mental punishment for the way we choose to spend our other hours.

Fitness should be a major part of our lives all year round, but during the holidays, we can’t allow guilt to be our primary motivator to break a sweat, or we will learn to associate health and exercise with negative feelings. Today, I’m sharing five positive reasons to prioritize working out during the holidays that have nothing to do with how many pieces of pecan pie or helpings of mashed potatoes you had last night at dinner.

1. To feel your best

Our holiday calendars are full of parties and events with family, friends, coworkers and acquaintances; it should be called the most social time of the year. As this is often the only time we see many of our extended family and friends of friends, of course we want to feel our best! Exercise is the best way to achieve this. I am going to look exactly the same tomorrow, regardless if I wake up early to work out or choose to skip. The difference is that I will feel so much better. The endorphins and sense of achievement will light you up more than any sequin-covered dress can, which will make all of that small talk and catching up a much better experience.

2. As your gift to you!

The holidays are a time of giving: well thought-out gifts to friends and family, spare change dropped in Salvation Army buckets and contributions to community food and clothing drives. It’s wonderful that this season encourages us to think about others, but that doesn’t mean we should be neglecting ourselves. Treating our bodies well is one of the best gifts we can give ourselves (and it doesn’t have to cost a dime!). Consider your workouts as your gift to your present and future self.

3. To eliminate stress

The holidays aren’t just candy canes and silver bells, they are also known for being the most stressful time of year. Deadlines at work, endless shopping lists, hours of cooking and baking, and festive distractions around every corner (because yes, spending two hours watching a Hallmark movie is a necessity) are enough to bring out our inner-Scrooge. But instead of stress-eating the box of cookies Grandma express-shipped, take out those stressful emotions at the gym. I especially love cardio kickboxing routines when I have frustration and anger to get out. After punching that negativity in the face, I leave the gym a heck of a lot sweatier and much more relaxed.

4. To get a head start on New Year’s Resolutions

We’ve all heard it before…I’ll start working out again after the holidays. It’s my New Year’s Resolution. But this is silly if you think about it! Why wait until the new year, when the gym is over-crowded with everyone and their mothers’ 2017 fitness resolutions? Why torture yourself and risk injury by over-exercising to make up for lost time when you can ease into a more rigorous and intense fitness routine by starting now? We all love the fresh start and opportunity for self-improvement that the new year brings, but we also don’t want to enter this clean start from a place of self-pity and disappointment. Don’t allow fitness to always be part of an unreachable goal and start now!

5. To establish a healthy holiday mindset

As I’ve mentioned earlier, the holidays bring some of our favorite treats and there is nothing wrong with indulging! However, there is a difference between enjoying a mug of hot chocolate with our families by the fire and mindlessly devouring an entire box of chocolates because “calories don’t count during the holidays.” If we mindfully enjoy the extra sweets and treats that make an appearance during this time of year, we are less likely to feel sick (mentally and physically) about our choices. Incorporating exercise into our daily lives helps to develop a healthy holiday mindset because it serves as a personal reminder that the way we treat our bodies is important. If we know we care enough about our health and bodies to spend time, energy and sweat exercising, we are more likely to be mindful about what we put into our bodies. Having a healthy holiday mindset is not about deprivation; it’s about enjoying indulgencies and having a positive relationship with them (instead of shaming yourself every time you reach for a cookie).

I hope these tips help motivate and encourage you to make fitness a priority during this time of year. Wishing you love, peace, sweets, sweat, and positivity this holiday season.

Xo,

Tatum

Five to Fit: Lower Body Workout

Lower Body Workout | The Pace Fall weather arrived this weekend and I’ve been smiling and skipping around ever since. The changing of seasons fills me with so much warmth and joy, I just can’t contain myself!

The motivation to exercise certainly amps up in the summer as we try to look our best in swimsuits and shorts. But summer isn’t the only season that can encourage us to hit the gym! Cooler weather brings jeans, leggings, and other form-fitting clothing into our wardrobes, which gives us a little push to focus on shaping and toning our glutes and legs.

Today, I’m sharing a lower body workout that you can complete in under 30 minutes. This workout is great for all fitness levels, just don’t push past your limits or be too easy on yourself. With only five strength training exercises and a five moves Pilates burnout, this workout can easily be written down or pulled up on a phone and taken to the gym!

The key of seeing results from a lower body workout is to use the heaviest weights you can handle for each exercise and to really focus on squeezing and targeting those lower body muscles. If you aren’t sore the day after doing this workout, you either aren’t lifting heavy enough or you aren’t squeezing your glutes and leg muscles.

Lower Body Workout

Strength Training: 10 repetitions of each exercise, 3 times through

  1. Basic squat: Holding a barbell or dumbbells at your shoulders, with feet shoulder-width apart, stick your butt out and sit down into a squat as low as you can control before you push back up to stand, squeezing your glutes.
  2. Deadlifts: Holding a barbell or dumbbells in front of you, with feet shoulder-width apart, bend down with a flat back as low as you can and then pull back up, squeezing your glutes to stand. Push hips forward and squeeze your glutes behind you to complete one repetition.
  3. Curtsy Lunge: Holding dumbbells at your sides step one leg diagonally behind the other and sink down into a lunge (like you’re doing a curtsy!).
  4. Pistol Squat: Holding a barbell or dumbbells on your shoulders, step on leg back and sit into a squat. You will feel this on one side of your butt. Do 10 reps with each leg for a total of 20 repetitions.
  5. Wide Deadlifts: Similar to a regular deadlift, but step legs out further apart.

Pilates Burnout: Don’t forget to squeeze those muscles to feel the burn!

  1. Rear Leg Raise & Pulses (L & R): On hands and knees, raise bent leg behind you and push toes up toward ceiling (20 repetitions), followed by 20 pulses in the spot it burns the most (20 repetitions).
  2. Bridge: Lying flat on your back, push your butt up into a bridge (20 repetitions).
  3. Side Leg Raises: Lying on one side, lift straight leg up to 90 degrees and back down (10 repetitions each side).
  4. Bow Taps: On hands and knees, tap left leg on left side of your body and then circle around in the air and tap on the right side (10 repetitions on each leg).
  5. Back Bow Heel Taps: Lying flat on your stomach, hover legs and arms out straight. Push legs out to sides and bring back in to tap heels together (20 repetitions).

This routine should really work those lower body muscles and make you sore the next day! Let me know what you think in the comment section below.

xo,

Tatum

Five to Fit: Workouts for Traveling

Workouts for Traveling | The Pace

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I’m leaving later this week for a trip to LA, and I am beyond excited! Along with tying up loose ends at work and getting my packing list together, another thing on my mind is figuring out a workout plan. Fitting in exercise while traveling is never easy: making room in your suitcase for workout clothes, not having a gym or adequate space and equipment, and being out of your typical routine are enough to make a sweat sesh seem to be too much of a pain to fit in. But Five to Fit is all about fitting health and fitness into our busy and exciting lives. So today, I’m sharing five workouts that you can do while traveling. No gym. No equipment. No excuses. 

High Intensity Interval Training (HIIT)

To say I’m obsessed with HIIT would be an understatement. I start my day off with a HIIT workout 4 days a week and love how quickly I’m able to burn off frustration and calories. Doing a HIIT routine without space to jump around in is difficult, so when I’m traveling, I take my HIIT to the road with running intervals. Try this 30 minute interval routine:

Warm up: 5 minute jog

Interval x 3: 1.5 minute jog, 30 second sprint

Recover: 4 minute jog

Interval x3: 1.5 minute jog, 30 second sprint

Recover: 3 minute jog

Interval x1: 1.5 minute jog, 30 second sprint

Cool down: 4 minute jog

No Equipment Upper Body Workout

If you’re traveling to a warm and sunny spot, you are going to want your arms to feel strong and toned in your sundresses and swimsuits. Targeting the upper body can be done without weights, as long as you really engage your muscles and push against yourself to make those muscles work! I love doing Kelly’s Fitness Blender workouts when I’m traveling to get in a good upper body burn! Try out this combination of her no equipment workouts for 30 minutes of upper body focus:

No Equipment Upper Body Workout for Great Arms, Shoulder and Upper Back

10 Minute No Equipment Upper Body Workout

Fast & Effective Bodyweight Upper Body Workout

No Equipment Lower Body Workout

I don’t know about you, but I love a good lower body burn. Targeting lower body muscles is an extremely effective workout, acting as a strength builder and muscle toner, but also as low-impact cardio. Working larger muscles, like the glutes, burns more calories than working smaller muscles. At home, I dedicate 2-3 days a week to lower body strength training, but while traveling, I can still get in a good lower body burn sans dumbbells. Do this 10 minute Fitness Blender workout 3 times in a row to really burn out those glutes and thighs:

10 Minute Butt and Thing Workout at Home (x3)

Exciting Core Workout

Crunches can easily become a go-to workout while traveling: they don’t require much space and are easy to fit into a jam-packed day. But a girl can only do so many crunches before she reaches her boredom tolerance (am I right?). Plus, crunches are only one way to target the complex muscles that make up our core. To really get in a complete core workout, those crunches need some companionship. I love working my core through a variety of standing and mat exercises. This 40 minute core workout is part of Millionare Hoy’s Silent But Deadly series, which includes 28 low impact workouts (definitely a great series to check out while traveling!). Focus on contracting your core through this workout, and you will be sure to feel sore the next day:

40 Minute Silent Six-Pack Low Impact Workout

Total Body Barre Workout

I’ve never taken a barre class before, but it’s definitely on my to-do list. People rave about how great barre routines are for toning and shaping the body. I’m no expert on this exercise form, but think it would be a perfect option for traveling, since most hotels and Airbnbs have a chair, which is the only required equipment for this 40 minute Fitness Blender total body barre workout. I definitely plan on trying out this routine during while traveling this week!

Total Body Barre Workout

What’s your favorite way to exercise while traveling? I’m always looking for new workouts to shake things up!

xo,

Tatum

Five to Fit: Curried Cauliflower Medley

Curried Cauliflower Medley | The Pace Curried Cauliflower Medley | The Pace Curried Cauliflower Medley | The Pace Curried Cauliflower Medley | The Pace

As I mentioned in this post, eating out, while fun and worth the cash at times, is expensive, especially in a city like New York. Cooking at home is an excellent way to save money and stay healthy. I love to cook and have been primarily cooking for myself since my junior year of college, but I know this is not a pastime everyone shares. People, especially those who live alone or with roommates, think cooking for one person is difficult and not worth the time and effort. Allow me to try to change those minds 🙂

Cooking for one person (or even two!) can be quick and easy; all it takes is a little thinking and planning. I usually cook a bigger dish once or twice a week that I can have for dinner every night and even use to top off the salads I bring to work for lunch. One or two days in the kitchen is all it takes to have affordable, healthy meals for a week. It can’t be easier than that!

Of course, some recipes are more challenging and time consuming than others, so I try to stick with dishes that can be made fairly quickly with few ingredients. Today, I am kicking off my new series, Five to Fit, with this easy and delicious Curried Cauliflower Medley. Keep your eyes out for more Five to Fit posts which will feature recipes using only five ingredients (or less!).

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To make this a full meal, I ate it with half a sweet potato topped with hummus! Any other combination of healthy carbs and protein, like a side of brown rice and beans, tofu, or fish, will do!

Did you try this recipe? Tag your photos with #FivetoFit on social media so I can see your cooking masterpieces! 🙂

xo,

Tatum