Wellness Wednesday

Eating healthier doesn't have to break the bank!!!

Tasty Tuesday

Here is a great Spring/Summer sandwich recipe!




Loaded Chicken or Tuna Salad




Makes a good amount of sandwiches, depending
on how much salad you use per sandwich
2 to 3 cups shredded chicken (I use a roast chicken and a mix of white and dark meat) or 4 cans of white albacore tuna, drained
2 green onions, both the light and dark green parts, sliced
1 roasted red bell pepper
1 yellow bell pepper
1 small carrot peeled and grated or shredded
2 large stalks of celery, peeled and finely diced
1 very small red onion, finely diced
1 to 3 avocados, depending on how many sandwiches, each half slightly mashed
Garlic Greek Yogurt Ranch Mayo (recipe follows). the amount depending on how ‘wet’ you like your chicken salad
kosher salt and fresh ground black pepper, if needed.

DIRECTIONS:
1. Combine the first 7 ingredients in a large bowl.  Mix in as much of the Greek Yogurt ranch mayo as you desire.
2.  The Secret – Cover the bowl with plastic wrap and refrigerate for at least 2 hours (or overnight)  before serving to allow the flavors of the chicken salad and yogurt ranch to really blend! 
3. Serve as sandwiches, slightly mashing an avocado on top or spreading the avocado on one or both slices of bread then layering boston or butter lettuce and tomato, if desired, or roll into whole wheat flour tortilla wraps or flatbread.  Keep it low-carb and gluten-free by serving as is on a salad plate or spooned into a ripe avocado half.
Greek Yogurt Garlic Ranch “Mayo” (Double or add add another half of this recipe for more ‘mayo’)
Adapted from this recipeMakes about 1 cup
2/3 cup Greek Yogurt (Plain)
2 tablespoons mayonnaise
1/4 cup chopped. fresh parsley
2 tablespoons chopped, fresh chives
1 tablespoon chopped, fresh dill weed
1 garlic clove chopped and smashed into a paste with a pinch of kosher salt,
1/4 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 cup buttermilk (more or less, taste as you drizzle it in and stir)
salt and pepper to taste
DIRECTIONS:
1. Place Greek yogurt in a strainer lined with cheesecloth (or a paper towel) over a bowl.  Cover the strainer and allow excess liquid to drain for about 1 to 2 hours.  You’ll be replacing the liquid with buttermilk to make it ‘ranch’.

2. In a medium bowl, stir together strained Greek yogurt, mayonnaise, parsley, chives, dill, garlic paste, garlic powder, and onion powder. Stir in buttermilk. Add more or less buttermilk for desired consistency.  Season to taste with salt and pepper.  Wrap  and refrigerate for several hours before adding it to salad, if you have the time.  Even more flavor!

Motivation Monday

Here is a great reminder on how to stay motivated!

Fit Friday

Here are some great basic stretches that if you're not doing already, make sure you add them to your routine!

Topic Thursday

Here are some great suggestions for replacing high fat-high calorie mayo (and NO, NEVER do fat-free mayo!!).  Could you make this small change?



Source:  Here

Wellness Wednesday

 

With Spring/Summer approaching, it also means our friend the mosquitos will be back!  Here are some great home remedies for those pesky bites!

 

 

 



Tasty Tuesday

Here is a great protein bar recipe that tastes just like a yummy granola bar.  Make them ahead and grab one for a quick breakfast or healthy snack!

Gluten-Free Almond Oatmeal Protein Bars

Ingredients

1 cup almond butter
3 ounces vanilla plant-based protein powder (could use whey protein too)
1/2 cup maple syrup
2 eggs
2 cups gluten-free rolled oats
1/2 cup unsweetened coconut
1 teaspoon baking soda

Directions

1. Preheat oven to 350°F. Spray a 9-by-11-inch pan with cooking spray.
2. In a small bowl, use an electric mixer to mix almond butter, protein powder, and maple syrup. Beat in the eggs.
3. Stir in rolled oats, coconut, and baking soda, and mix well.
4. Firmly press stiff dough into the pan using the back of a spoon.
5. Bake for 12 minutes or until the top browns slightly.
6. Cool pan on a rack, cut into 18 squares, and store leftovers in an airtight container.

Source:  Here

Motivation Monday

I know we all suffer from a 'case of the Mondays' from time to time.  But this week, let's hit the week head-on and know it's going to be a great week!

Fit Friday

So often we neglect a very important part of our fitness health--stretching and flexibility.  Here is a great equipment-free routine to help improve your flexibility!

Topic Thursday

Here is a great guide to building your fitness endurance in 5 steps!  Add these in today!

Wellness Wednesday

Are you getting enough Fiber?  Here are some great sources you should be adding to your everyday diet!

Tasty Tuesday

Here is an easy and tasty weeknight meal that is sure to please the whole family! :-) 

Slow Cooker Cheesy Spaghetti with Turkey Sausage
Source:  Here

Ingredients

• 1 lb lean ground turkey sausage (see recipe below)
• 1 (24 ounce) jar spaghetti sauce (no sugar added)
• 8 ounces (uncooked) 100% whole wheat spaghetti, about 2/3 of a 13.25 oz box, break into small pieces before adding to meat mixture
• 1 cup low fat cottage cheese
• 1 cup skim mozzarella cheese, shredded
• 1 cup low-fat ricotta cheese
• 1 teaspoon dried oregano
• 1 tablespoon chopped (fresh) basil
• Kosher or sea Salt to taste
• 1/2 tsp ground black pepper

• TURKEY SAUSAGE INGREDIENTS:
• 1 lb lean ground turkey or chicken
• 1/2 tsp garlic powder
• 1/2 tsp freshly ground black pepper
• 1 tsp dried sage
• 1/4 tsp cayenne pepper
• 1 tsp dried oregano

Directions

Add all the sausage ingredients a large mixing bowl and mix thoroughly. Cook ground turkey sausage in a large skillet over medium heat, breaking into small pieces while cooking. Ensure the turkey loses its pink color before removing from heat. Drain, discard any fat and set aside. Combine meat with marinara and broken spaghetti pieces.

In a medium bowl combine cooked turkey sausage with the remaining ingredients, add to slow cooker. Cover and cook on low 2-3 hours or until spaghetti is al dente and cheese is bubbly.

Serve and sprinkle with parmesan if desired.

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Motivation Monday

Start this week off on a positive note!  How many positive things can you say about yourself today?  Focus on the good!

Fit Friday

Let's work your whole body today!  Try this out! :-)

Topic Thursday

Do you add a little citrus to your water?  Here's why you should!

Wellness Wednesday

I thought this was a great tip!  At-home ice packs!!

Tasty Tuesday

Here is a tasty and simple recipe that your whole family will enjoy!


Chicken Fajitas
original recipe: http://www.closetcooking.com/2011/01/chicken-fajitas.html

Ingredients:

• 1 pound chicken breasts (cut into thin slices)
• 1 tablespoon oil
• 1 lime (~2 tablespoons of juice and zest)
• 1 tablespoon chili powder
• 1 teaspoon cumin (toasted and ground)
• 1/2 teaspoon oregano
• 2 cloves garlic (chopped)
• salt and pepper to taste
• 1 tablespoon oil
• 2 onions (sliced)
• 1 green bell pepper (sliced)
• 1 red bell pepper (sliced)
• 1 handful cilantro (chopped)
• tortillas (or use bib lettuce leaves!)
• salsa (optional)
• guacamole (optional)
• cheese (optional)
• sour cream (optional)

Instructions:

1. Marinate the chicken in the oil, lime juice, chili powder, cumin, oregano, garlic, salt and pepper in the fridge for 30 minutes to a few hours.

2. Grill the chicken over medium-high heat until cooked, about 2-3 minutes per side. (Reserve the marinade.)

3. Heat the oil in a pan.

4. Sauté the onions until tender, about 5-7 minutes.

5. Add the peppers and the remaining marinade and saute until the peppers are tender, about 5-7 minutes.

6. Remove from heat and mix in the cilantro.

7. Assemble fajitas and enjoy.

Motivation Monday

Take a minute to soak in some positivity this morning!

Fit Friday

This workout is sure to get your blood pumping and help you burn some major calories all day long!

Topic Thursday

For all you sea-foodies out there, here is a great guide on what are the safest picks from the water!




Source:  Here

Wellness Wednesday

Here is a great breakdown of how to read Nutrition Labels.  Do you know how healthy your food is?


Source:  Here

Tasty Tuesday

When I saw this recipe, it just screamed warmer weather for some reason!  These skewers would make an excellent side or even a whole meal!  Enjoy!

Grilled Sweet Potato and Vegetable Skewers

INGREDIENTS

sweet potatoes
bell peppers (red, green, orange, etc.)
red onion
zucchini and/or yellow squash
portobello or cremini mushrooms
extra virgin olive oil
kosher salt and freshly ground black pepper
smoked paprika
garlic powder
dried basil
dried oregano

DIRECTIONS

1. Scrub and dry sweet potatoes. Pierce several times with a fork. Bake or microwave until just knife-tender. (You don’t want them too soft or they’ll fall apart on the grill.) Cool before slicing into cubes.
2. Chop remaining vegetables into bite-size cubes. Thread sweet potatoes and vegetables onto skewers. Brush with olive oil and season with kosher salt and freshly ground black pepper. In a small bowl, combine a spoonful each of smoked paprika, garlic powder, basil, and oregano. Sprinkle over each side of the skewers.
3. Preheat outdoor grill or indoor grill pan to medium-high heat. Grill skewers until the vegetables are tender and slightly charred. Serve immediately.