Daily Habits. Lifetime Transformation. Weight Loss, Optimal Health, & Healthy Delicious Recipes
Spring Break 2023. Vacations do not have to be a time to feel sluggish and bloated. There are always ways to travel and still feel good. Even at a greesy diner there are good, better and best options. Getting into nature is an amazing way to clear your mind, breath fresh air and get some excercise. So much to explore in this beautiful world!! ❤️
Chicken & Bacon Alfredo Zucchini Boats
**Low carb, full of veggies and protein and the whole family likes them!! These can also be made on the grill for even more flavor😋
1 pound pre cooked rotisserie chicken
4 medium zucchini
3 strips bacon cooked and chopped (save bacon grease)
1 cup fresh spinich chopped
1 clove garlic minced
1/2 cup Raos Alfredo sauce
salt and pepper to taste
1/2 cup pepper jack cheese
Preheat oven to 400 degrees.
Cut your zucchini in half lengthwise. Using a spoon, scoop the middle out of the zucchini to create a well for your filling. Chop up middle of zucchini and set aside. Place the zucchini into a 13x9 baking pan.
On medium heat in a saute pan, sauté chicken and chopped zucchini in 2 Tbsp bacon grease until until zucchini is cooked through (about 8 min) Then add spinach, garlic and saute until spinach is wilted and garlic is fragrent. Finally turn off heat and add Alfredo sauce, bacon, salt, and pepper. Stir until well combined.
Fill the zucchini boats with your chicken mixture.
Sprinkle the tops of the zucchini with cheese and cover the pan with aluminum foil.
Bake for 20 minutes and remove the aluminum foil and continue to bake for another 5 minutes.
**Top with tomatos, green onions and balsamic glaze for a touch of sweetness
This Spaghetti Squash Spaghetti recipe is a go-to on a Fall weeknight for my family. It’s packed with veggies while getting all the hearty flavors of spaghetti without the pasta!
Ingredients
* 1 Spaghetti Squash**
* 1 lb lean ground beef or bison burger
* 1 ½ tsp red pepper flakes
* 4 cloves garlic finely chopped
* 1 medium onion finely chopped
* 32 ounces Rao’s marinara sauce
* ½ tsp black pepper
* seasoning salt to taste
* 2 handfuls spinach chopped
* 4 cloves garlic minced
for garnish
* fresh basil
* parmesan cheese optional
Instructions
**Spaghetti Squash:
•Cut Spaghetti squash in half lengthwise
•Coat the insides of the squash halves with olive oil, salt, and pepper.
•Lay the halves cut-side down on a parchment-lined baking sheet.
•Bake spaghetti squash for 35 to 40 minutes at 400 degrees F, until fork-tender on the inside and the outsides give when pressed.
Spaghetti Sauce:
•Brown hamburger over medium heat. •When burger is about halfway done, add onions and garlic and finishing browning. •Add in spinach, seasoning salt and pepper.
•Add marinara sauce and simmer for 10 minutes. Add red pepper flakes to taste.
Serve over spaghetti squash and top with parmesan cheese and fresh basil. Serves 4.
Enjoy!
I love this Philly Steak Cheese recipe! I made this tonight and put it in the crockpot for kids who are coming and going. I would love to say if we sit together as a family and eat every night. It’s just not realistic with the comings and goings of teenagers. So I love finding recipes I can throw in the crockpot to keep warm. Perfect for the change in weather!
Million Dollar Speghetti Squash🍝
This is hearty, gluten free and loaded with veggies, healthy fats and protein! Spaghetti night at our house has become a power meal!
1 spaghetti squash
5-6 cloves of garlic
Olive oil
Salt and pepper
Million Dollar Sauce:
1 lb bison burger
1 jar Raos spaghetti sauce
1/2 onion
1 jalapano
1 tbsp minced garlic
1 handful of chopped spinich
1/3 cup cream cheese
1/2 cup Shredded parmesan
1/2 cup fresh basil
How to bake Spaghetti Squash:
Preheat oven to 375 degrees F. Line a baking sheet with parchment paper or tin foil.
•With a sharp knife, carefully cut spaghetti squash in half lengthwise. With a spoon, gently remove seeds and discard. Place spaghetti squash cut side down on baking sheet. Bake for 40-45 minutes or until a fork can pierce the shell easily.
•Remove from oven and allow to cool slightly. With a fork, loosen and separate spaghetti squash strands from shell.
•leave oven on for final step
Million Dollar Sauce:
•Heat 1 Tbs butter in large pan. Sauté chopped onion and jalapeño for ~2 minutes. •Add ground bison burger and cook until browned.
•Add garlic and Raos sauce. Simmer 10-15 minutes.
•Stir in spinach and add cream cheese until melted. Remove from heat.
Scoop sauce onto spaghetti squash in shells. Top with parmesan cheese and fresh basil. Bake in preheated oven at 375 until cheese is bubbly and melted ~5-10 min.
Enjoy!!😋
Zucchini Tomato Soup🍅
This is one of my family’s favorite soups. Its creamy, hearty, full of healthy fats and loaded with veggies. It’s also a win anytime I can find another use for all the zucchini surplus coming from the garden this time of year🌱🙌🏻
Ingredients
2 tbsp butter
1 yellow onion
1 lb zucchini
28 oz can tomatoes diced
2 tbsp tomato paste
1 cup low sodium chicken stock or bone broth warmed
salt
1/2 tsp red pepper flakes
1 tbsp monk fruit sweetner
1/3 cup rinsed sundried tomatos
2-4 tbsp fresh basil minced
1/3 cup heavy whipping cream
1/4 cup freshly grated Parmesan cheese
some more Parmesan cheese for topping each plate
Instructions:
•Dice onion and zucchini into small cubes and set aside.
•Preheat a pot over medium heat. Add butter to the pot.
•Add diced onions to the pot and saute until transparent.
•Add diced zucchini, mix and saute for a couple of minutes.
•Add the entire content of the canned diced tomatoes.
•Stir in tomato paste.
•Add sweetner, salt, and red pepper flakes and stir well.
•Simmer for a few minutes and then add chicken stock or broth
•Lower heat to medium-low. Stir, cover, and cook for about 30 minutes. Stir once in a while.
•Add fresh basil and sun dried tomatoes then cook for a couple more minutes.
•Take soup off heat and use an immersion blender to blend it until there is no more chunks. (Or you can leave a few little chunks if that's your preference.)
•Place the pot back on the stove, still on medium-low, and stir in heavy cream and freshly grated Parmesan cheese. Taste to see if you need to add more salt.
•Cook for just a couple more minutes. Take off heat and serve with shredded parm, fresh basil and *homemade sourdough croutons (I’ll post this recipe soon)
These Hawaiian Pork Tacos are so good and packed with vitamins, protein & healthy fats. They take about an hour to prepare, but its worth the wait. Here’s what you need:
🌱Outer Aisle Cauliflower Sandwich Thins (I like them toasted)
🌱**Greek Goddess Sauce
🌱**Instant Pot Hawaiian BBQ Pulled Pork Tenderloin
🌱Baby Arugula
🌱Cotija Cheese
🌱**Pico De Gallo
Prepare **Instant Pot Hawaiian BBQ Pulled Pork, layer toasted sandwich thins, greek goddess sauce, arugula, pulled pork, cotija cheese, and pico de gallo
**Instant Pot Hawaiian BBQ Pulled Pork Tenderloin
Ingredients:
1– 1 ½ lb. pork tenderloin, cut in half
Cooking spray
1 – 12 oz can diet root beer or diet dr. pepper
1-2 cups of Primal Kitchen Hawaiian BBQ Sauce
Directions:
•Spray inside of Instant Pot with cooking spray. Set to high sauté setting and brown port pieces on all sides, about 3 minutes per side.
•Add diet root beer, secure lid and close pressure valve. Set to 60 minutes at high pressure. Allow pressure to release naturally before opening.
•Discard liquid from Instant Pot, transfer pork to a bowl and shred. Add primal Kitchen Hawaiian BBQ Sauce and toss to combine.
**🥑Greek Goddess Sauce: Equal parts avacado, fat free greek yogurt, 1/2 squeezed lemon, salt and pepper)
**🌶Fresh Pico De Gallo
1 pint sweet grape tomatoes
1 bunch green onions chopped
1 bunch cilantro chopped
1 jalapeño diced
1 tsp kosher salt
1/2 tsp pepper
Juice from 1 lemon
dash of white vinegar
Grilled Buffalo Chicken & Cheese Sandwiches w/Cauliflower Buns and Homemade Pickles🤤
These really are simple. Make my Cauliflower Buns from previous post. (If you use frozen cauliflower rice these are very easy to make.)
Use precooked, shredded rotisserie chicken and mix with Primal Kitchen Buffalo Sauce. Add your favorite cheese to buffalo chicken on Cauliflower Bun and grill with Avacado or olive oil in a pan.
And if you’re feeling really ambitious, you can make these homemade pickles. (Recipe from The Creekside Cook):
Ingredients:
•2 quarts of water
•1 cup white or cider vinegar
•½ cup pickling salt
•4 large heads of dill, or more if they are smaller
•8 medium garlic cloves, peeled and cut in a couple slices each
•4 tablespoons pickling spice
•3 to 4 pounds of cucumbers - smaller cukes will stay more crisp
•8 to 12 jalapeno peppers
Instructions:
•Wash 4 1-quart canning jars [I like wide mouth for pickles], and lids and set aside.
•Put the water, vinegar and salt in a 3 quart sauce pan, and heat to boiling, stirring to make sure all of the salt dissolves - keep at a very low simmer.
•Meanwhile, cut the cucumbers into spears, or thick slices, depending on your preference.
•Cut the jalapenos in half lengthwise.
•In the bottom of each jar, place one of the heads of dill, and one of the sliced garlic cloves.
•Pack the cucumbers and jalapenos in - this is easier if you prop the jar on its side, so the cucumber spears don't fall over. You can really wedge them in there, and cut some in half to fit them all the way to the shoulder of the jars - leave a bit of spcae so the brine can cover everything.
•For the mildest flavor, use just one jalapeno per jar, up to 3 per jar for spicier ones.
•Set the jars back upright, and put in another garlic clove and a tablespoon of pickling spice in each one.
•Carefully fill each jar to the top with the water/vinegar/salt mixture. All of the stuff in the jar should be covered with the brine.
•Screw on the lids, and put in an out-of-the way spot on your counter for two days.
•On the third day, stash the jars in the fridge. They will be nicely a pickly in 2 weeks, but will keep for months, so long as you keep them cold. **Naturally, if you open a jar and they smell or look bad, discard them, but I have never had a single jar go bad.
I’m so excited about my new kitchen appliance! I love having the ability to have access to my garden produce year round in the freshest way possible. And its sooo easy!
Using a vaccume sealer to preserve fruits and veggies:
1. Freeze fruit in tray for 1-2 hours on a baking sheet. For best results spread them out so they are not touching. (This prevents them from clumping)
2. Vaccume seal in desired serving size while frozen.
3. After they have been vaccume sealed, return them to the freezer
So far we have preserved raspberries, zuchinni, squash and rhubarb this way.
Healthy Chicken Alfredo Pizza
My whole family loved this one! 🍕
Ingredients:
1 frozen cauliflower crust
Walden Farms Calorie Free Alfredo Pasta Sauce
1 cup cooked and chopped chicken breast seasoned with Garlic salt
3 strips turkey bacon cooked and chopped
1 cup chopped fresh spinich
1/2 cup marinated artichoke hearts (rinsed)
1 cup mozzarella
Chopped Fresh basil to taste
*Optional green onions and jalapanos
Instructions:
Preheat oven to 420. Top pizza crust with all ingredients except fresh basil. Cook for 15-20 min. until cheese is melted and crust is browned to your liking. Top with fresh basil and enjoy!!
The results speak for themself! Making lifestyle changes with a loved one couldn’t be sweeter!
“Mind blowing what losing a combined 1️⃣3️⃣5️⃣ lbs has done for our health, our lives and our marriage!
We live life now to the fullest! No more sitting on the couch watching life pass us by. We love our new life!❤️
Don’t be afraid to reach out for help with your health. Hope is there for YOU!”
I have a proven system that could change your life!
A Healthy Independence Day🇺🇸
Sunshine, barbecues, fireworks, and being thankful for our country! Who doesn't love a good Independence Day celebration?
To many of us, it's about celebrating our nation and proudly displaying red, white, and blue, and also spending time with family and friends.
As you are enjoying yourself this holiday, there are some easy steps to make sure you stay safe and healthy. It doesn't take much, but a little pre-planning can go a long way.
Check out the following tips and strategies to keep you on track and healthy this year:
Stay safe in the sun. Wear red in your outfit, not on your skin! Everyone wants to spend time outside, but be sure to stay smart while enjoying the sunshine. Use sunscreen with SPF 30 or above. Don't forget your neck, back, lips, and scalp!
Bring something. Showing up with a platter of veggies or a tray of chicken or vegetable kabobs will ensure you have plenty of healthy options to keep you on plan and satisfied. Better yet bring a lean and green meal to the party to share with your friends and family! They won’t believe how delicious and healthy a meal can be.
Family & friends first. Parties don’t have to revolve around food! Grab your cousin, steal away your sister-in-law, or best friend, and enjoy the warm weather with a walk after lunch or dinner.
*From the weekly newsletter I send out. DM me if you would like to be on my newsletter list.
Take advantage of the beauty around you and connect with nature this summer. Its not only enjoyable, but there are so many health benefits.
Cassidy Randell from Forbes magazine says:
“Hundreds of studies have linked spending time outside to better health outcomes like decreases in incidences of diabetes and cardio-vascular mortality, lower blood pressure and heart rate, and better immune system function. In fact, these positive effects that are so well-documented that more and more doctors are issuing “nature prescriptions” to help treat a range of conditions from heart disease, hypertension, high cholesterol, and diabetes, to chronic stress, depression and anxiety, insomnia and even PTSD.”
I believe that no matter who you are, you have the power to transform your body and life. We have all had experiences where good intentions become nothing more then lost hopes. To make change in our lives, intentions must translate into actions! A proven plan, with proven results is the first step. Reach out if you’re ready to begin! I’d love to work with you!
Cauliflower Puree with BBQ Rotisserie Chicken & Veggies
Everyone enjoyed this combination of flavors. It also came together pretty fast. Great for a busy night. About 30 minutes total.
Steamed Cauliflower:
1 Heads of Cauliflower (~2 lbs)
2 Tbsp Butter
1 cup chicken broth
Garlic Salt
Pepper
In a large pot, bring the chicken broth and salt to a boil. Add the cauliflower; bring back to a boil. Cover, reduce the heat to low and steam for 20 minutes, or until cauliflower is very tender. Use a slotted spoon to transfer the cauliflower to a food processor. Add 3 tablespoons of chicken broth from the pot, along with the butter. Process until smooth. Taste and adjust seasoning with salt and freshly ground pepper. Add thyme and process until just combined.
BBQ Chicken and Veggies:
4 cups Precooked Rotisserie Chicken
4 cups Broccoli
1/2 cup red onions
1 Tbs minced garlic
Salt and Pepper to taste
G Hughes Sugar Free Hickory BBQ Sauce
While Cauliflower is steaming, drizzle a large sauté pan with olive oil or olive oil spray. Add broccoli and onion to pan. Cover over medium heat, stirring occasionally. Once you can pierce the broccoli with a fork (it should be bright green and not limp), add chicken and garlic and sauté until chicken is hot and garlic is fragrant. Add BBQ sauce to your liking to coat chicken and veggies. I used about 1 cup.
Layer cauliflower puree, Bbq chicken mixure and top with green onions if desired. Enjoy!
Balsamic Steak Roll-Ups
INGREDIENTS
2 lb. skirt steak, cut into thin strips
1/2 c. balsamic vinegar
2 tbsp. honey
1 1/2 tbsp. whole-grain mustard
3 cloves garlic, minced
1 tsp. Worcestershire sauce
1 tsp. minced fresh rosemary
1/2 tsp. dried oregano
Kosher salt
Freshly ground black pepper
2 tbsp. extra-virgin olive oil, divided
2 bell peppers, cut into thin strips
1/2 lb. asparagus, woody ends removed
2 small zucchini, cut into thin strips
Toothpicks
DIRECTIONS
Make marinade: In a small sauce pan over medium heat, combine vinegar, honey, mustard, garlic, Worcestershire sauce, rosemary, and oregano. Season with salt and pepper. Bring mixture to a boil then reduce to a simmer and cook, stirring occasionally, until it has reduced by about a third and is syrupy in consistency, 10 to 12 minutes.
Meanwhile, prepare vegetables: In a medium skillet over medium heat, heat 1 tablespoon oil. Add peppers and cook 2 minutes, then add asparagus and zucchini and season with salt and pepper. Cook until vegetables are tender but still hold their shape, 4 to 6 minutes more.
Assemble roll-ups: Lay steak strips flat on cutting board, and brush both sides with marinade. Place a small handful of vegetables in the center of each piece of steak. Wrap steak around vegetables and secure with a toothpick.
In a large skillet over medium heat, heat remaining 1 tablespoon oil. Place steak roll-ups in skillet seam side-down and cook 2 minutes until nice and seared. Use tongs to turn roll-ups to cook on all sides, about 2 minutes per side. Brush with remaining marinade as steak cooks.
Remove from heat and serve immediately
(Recipe from Delish)
This is by far our favorite way to eat hot crusty sourdough bread with our Sunday meal.
Italian dipping oil
Ingredients:
1 tablespoon crushed red pepper
1 tablespoon freshly cracked black pepper
1 tablespoon dried oregano
1 tablespoon dried basil
1 tablespoon dried parsley
1 1/2 teaspoon garlic powder
1 1/2 teaspoon onion powder
1/2 teaspoon dried rosemary
1 1/2 teaspoon coarse sea salt
3 cloves garlic , freshly crushed or minced
extra virgin olive oil
Balsamic vinegar
Instructions:
Combine the crushed red pepper, black pepper, oregano, basil, parsley, garlic powder, onion powder, rosemary, sea salt and crush garlic. Mix well.
If serving immediately, place the spice mixture in a shallow plate. Drizzle the desired amount of extra virgin olive oil and balsamic vinegar. Wait to combine extra virgin olive oil and dry spices until right before serving.
As we were out hiking with our daughter and her friends last night, I felt the stresses from the day begin to release and I found myself fully present and calm. I began to think about how connected we are to nature and how imprtant is is for our physical and mental health to spend time in it.
Here are just a few amazing health benifits of getting oudoors this summer. If you would like more information on why, reach out to me and I can share some interesting articles with you.
11 Health Benefits Of Nature:
1.Improves short term memory
2.Restores mental energy
3.Relieves stress
4.Reduces inflammation
5.Helps vision (at least in children)
6.Improves concentration
7.Sharper thinking and creativity
8.Possible anti-cancer effects
9.Immune system boost
10.Improves mental health
11.Reduces risk of early death
Health Benefits of Thoroughly Chewing Food🌿
One of my favorite tips to being more present at meals, eating less, feeling more satisfied, and creating better gut health, is to increase the time you spend chewing your food.
Thoroughly chewing your food is extremely beneficial to your health because it can significantly improve digestion and even energy levels.
The longer you chew, the more saliva your body produces…
And saliva is filled with digestive enzymes— proteins that help your body break down food.
This can help you avoid bloating, gas, and that 'couch-locked' feeling after eating
The more your food breaks down, the more nutrients your body can absorb…
This can help support longer-lasting energy levels and even easier weight management.
So, how much should you be chewing exactly?
Well, it's probably more than you think…
I’m talking about 30+ chews for EACH bite. Even starting with 20 chews and working your way up is a good start!
(And even more for tougher foods, like nuts or dried fruit.)
One way to produce more digestive enzymes is by chewing more, as I mentioned earlier…
Another way to do this is by eating enzyme-rich foods — like pineapples, sauerkraut, and kimchi.
Start working on this micro-habit today. I think you will find more satifaction at meal time as well as a happier gut!
**Digestive info from Activated You
Dan loves a good rueben sandwich. I thought it would be fun to recreate a healthier version of this classic in pizza form. Fermented foods, like sauerkraut, have amazing health benifits such as….being rich in antioxidants, having probiotics, energizing the body, and keeping the intestine healthy.
Sauerkraut Cauliflower Crust PIzza:
Ingredients:
1 frozen cauliflower pizza
1.5 lbs cooked corned beef (we were out so used turkey bacon)
1 cup drained sauerkraut
1 tbsp caraway seeds
Mild banana peppers to your liking
1 cup low calorie/sugar thousand Island dressing
1 cups shredded swiss cheese
1 cup shredded low fat mozzarella cheese
(We’ve also used colby jack cheese because it’s what we had)
Directions
•Pre-heat oven to 420°F.
•Spread Thousand Island dressing over crust.
•Next spread the corned beef, sauerkraut, caraway seeds, and the cheese over dressing.
•Bake on the lower rack for ~10 minutes or until the crust is golden brown and cheese is melted and bubbly.
Chipolte Beef & Avacado Bowls🥑
These are simple and delicious! My kids are not fans of cauliflower rice, so I threw some jasmin rice in the rice cooker for them. They also added some sour cream, which is a good addition if your not watching overall calories:)
Chipotle Sauce:
1 poblano pepper
½ tablespoon chipotle pepper powder
3 cloves garlic
¾ cup salsa
2 tablespoons avocado oil
½ teaspoon salt
Chipotle Beef & Avocado Bowls:
8 ounces lean ground beef
8 ounces baby Bella mushrooms minced
2 12-ounce bags frozen cauliflower rice
2 whole limes juice of, divided
1 cup fresh cilantro chopped, plus more for garnish, if desire
2 whole avocados halved, pitted, and peeled
½ cup chopped green onion plus more for garnish, if desire
Lime juice
Instructions:
Roast the poblano pepper: Preheat the broiler then place poblano pepper on the oven rack about 4" from broiler element. Cook until blackened on top, then, with tongs, flip over. Broil until blackened. Continue rotating and broiling until blackened until all sides are blistered.Alternately, carefully hold the pepper with heat-proof tongs to a gas stove flame (or place on top of stove rack), rotating to blacken all sides. Set aside and let cool slightly.
Chipolte Sauce: When poblano pepper is cooled to the touch, peel off the blackened skin, remove stem, and seeds. Combine all sauce ingredients in a food processor and blend until very smooth.
In a large skillet over medium heat, brown ground beef. Add in mushrooms and sauté until softened and liquid is evaporated just a few minutes. Stir in chipotle sauce and reduce heat to medium-low. Cook a couple of minutes until bubbly and a bit thickened. Remove from heat.
Make the cilantro-lime cauliflower rice: Stir together steamed cauliflower rice, juice of 1 lime, about 1/3-1/2 cup cilantro, and salt to taste.
Guacamole: Mash together avocado meat, juice of one lime, 1/2 cup cilantro, 1/2 cup green onion, salt and pepper.
Assemble in bowl, garnish with cilantro if desired and enjoy!
4 servings
I really can’t say enough about the the incredible transformations that my clients experience as they move through the Habits of Health program. The results continue to speak for themselves. Here is Taylor’s story:
“My first summer tennis league in 2018 + 2021 summer. That was me. Unhappy, unhealthy, and miserable. 😔
I remember being so excited to be a part of a sport/competition again. 🎾 And I remember thinking, “but tennis players wear skirts.” 🥴
So there I am, in June, playing tennis in pants. 🤦🏻♀️
That was hard.
🥴Cringing at every picture
☀️Playing in the heat
💊 Knees aching
👟 Feet aching
😫Being uncomfortable in my skin.
That was HARD.
Was following plan hard? Sometimes.
Was it worth it? Every time. 🙌🏻
Choose your hard.”
🍤Cajun Shrimp w/Spaghetti Squash recipe:
Spaghetti squash:
•Cut squash in half
•Scrape the seeds out of the middle
•Place on jelly roll pan lined with tin foil and sprayed with cooking spray flat side down
•Bake for 35-40 min for a 1.5-2 lb squash
Cajun Shrimp: (this could be made with Cajun Chicken as well)
Combine shrimp with cajun seasoning (I like “Slap ya Mama”) and a drizzle of olive oil in bowl. Toss to combine.
Heat large skillet over medium high heat. Spray pan with cooking spray. Add shrimp in a single layer and cook until golden brown on each side, turning only once. You may have to cook shrimp in two batches to allow enough room. Once done cooking, transfer cooked shrimp to a clean plate and reduce heat to medium low.
Next sauté chopped spinach, minced red onion, chopped garlic cloves, halved grape tomatoes, and an optional thinly sliced jalapeño. You can decide how many veggies to add and pick the ones you like! I use cooking spray.
Serve sautéed veggies and shrimp over baked spaghetti squash. Top with parm cheese😋
It can be so hard to come up with balanced, healthy snacks. I’ve had quite a few people ask me lately about healthy snacks for themselves or their kids this summer. Here are a list of a few of my favorite ~100 calorie snacks that aid in optimal living:
1. 1/2 c. blueberries with a dollup of yogurt
2. 1 ounce cheese stick
3. 12 walnuts
4. 1 large egg scrambled with 1 T cheddar cheese
5. deviled egg - mix the yolk with hummus
6. 1/2 sliced apple with 1T natural almond butter
7. 1/2 c. cottage cheese with 5 strawberries
8. Half red bell pepper with 3 T hummus
9. 1 T low-fat granola with 1/2 c. greek yogurt
10. String cheese
11. celery sticks with 1 T natural peanut butter
12. 5 cherry tomatoes with 1 oz. cheese
13. 3/4 c. tuna mixed with hummus
14. 3 oz. mixed nuts
15. 29 pistachios
16. 3/4 c. edamame
17. 1/4 c. egg salad with lettuce
18. grilled portobello mushroom sprinkled with cheese
19. 1 square 70% dark chocolate (or darker) and 5 almonds
20. Portion-controlled meal replacement (ask me about my favorites!)
Keep healthy snack accessable to you and your kids for a healthier environment at home. Here’s what we keep on the counters in our kitchen:)
If all of our focus is on weight loss in our health journey, and we fail to focus on the mindset and lifestyle, it's super easy to go right back to the default habits that got us unhealthy in the first place! There are four components that help guarantee success.
1. We need a system in place. A simple plan that can be easily followed as we develop habits.
2. We need accountability to that plan.
3. We need to surround ourselves with a positive community to draw strength and support from.
4. We need to be educated on lifestyle beyond weight loss. As well as how to change our unhealthy mindset.
This is what makes up the Habits of Health system I coach. A system that gives you the tools and support you need to make lasting changes in your mindset and lifestyle.
Smoked Steak Tacos🌮
These are so juicy and perfect for a summer evening. You can use left over steak or freshly smoked/grilled.
Layer the following:
Baby Romain leaves
sliced *Smoked Flank Steak
Pepper Jack cheese/ or cheese of your choice
*Fresh Pico De Gallo
*optional Avocado slices
*Smoked flank steak:
Use your favorite rub (we like Rudy's Rub). Smoke for 3 hours @ 225. Remove the steak from the grill, wrap in foil, and let it sit for 10-15 minutes. Increase the Traeger temperature to 450 and preheat with the lid closed. grill 3 min per side. nice grill marks should appear.
*Fresh Pico De Gallo
1 pint sweet grape tomatoes
1 bunch green onions chopped
1 bunch cilantro chopped
1 jalapeño diced
1 tsp kosher salt
1/2 tsp pepper
Juice from 1 lemon
dash of white vinegar
Combine and enjoy!!!
I’m always looking for healthy grains to bake with in phases 2-4 of my Habits of Health program, which is maintenance, optimal health and longevity. I am falling in love with a nutrient dense flour called Kamut.
My dear friend introduced me to Kamut flour, which is packed with nutrients like protein, fiber, zinc and magnesium. It’s a tasty grain that offers a variety of potential benefits. A diet rich in fiber can aid digestion and keep things running smoothly.
We used our homemade Kamut bread to make a killer avacado toast last night. If any of you have used Kamut flour, what benifits have you seen?🥖🥨🧇
*The bread recipe I used was from thefoodnanny.com
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