Tasty Tuesday

Another easy meal option hot off the presses.  Squash goes in oven, chicken gets cooked and shredded.  All the things are mixed and put back in the oven for ten minutes.  Easy peasy and oh so delicious!

Ingredients

• 1 spaghetti squash
• 1 1/2 cups cooked shredded chicken breast ( I just sautéed the chicken with some olive oil in a fry pan while the squash was cooking, then hand shredded when it cooled)
• 1/2 cup green enchilada sauce
• 1 green onion, thinly sliced
• 4 ounce can diced green chiles
• 1/2 cup frozen corn, defrosted
• 1 Tablespoon chopped cilantro (optional, but totally necessary)
• 1/4 cup plain non-fat Greek yogurt
• 1/2 cup shredded sharp cheddar or Monterrey Jack cheese 

Instructions

Spaghetti Squash

1. Preheat oven to 400 degrees and line baking sheet with foil.
2. Cut the spaghetti squash in half lengthwise, scoop out the seeds, spray the inside with cooking spray and sprinkle with salt and pepper.
3. Place the squash cut side down on the baking sheet and roast until tender , about 30 -40 minutes. ( I do 40 so it's easier to fork apart after it comes out of the oven.)
4. Let the squash cool for 10 minutes before scooping out( forking out, same thing) the strands with a fork and placing them in a bowl.
5. Keep the squash skins, placing them cut side up on the foil lined baking sheet.
6. Use your hands to wring excess water from the squash strands, then return to bowl.  

Green Chile Chicken Enchilada Filling

1. Preheat oven to broil.
2. In a small saucepan over medium heat stir together the enchilada sauce, green onion, green chiles, corn, shredded chicken, and cilantro. (It looks unappealing in this stage, but power through, it's worth it.)
3. Once the mixture is warmed through, remove from heat and stir in Greek yogurt.
4. Pour the enchilada filling in with the spaghetti squash strands and stir together until combined.
5. Scoop the filling back into the spaghetti squash shells and top with shredded cheese. 
6. Place the shells back on the baking sheet and broil in oven until cheese is melted, then serve. Make sure to keep an eye on the melting cheese. It doesn't take long for it to burn. 

Motivation Monday

I love this!  Live it!

Fit Friday

Fit Friday

It's time for a weekly HIIT session. High Intensity Interval Training. It's short, and it's powerful.  Usually a HIIT session will be ten to thirty seconds doing whatever exercise is listed.  Then you take a break for the remainder of the minute.  Once that minute is up, you repeat the exercise or do a new exercise.  Rest and repeat for five plus minutes! HIIT can help boost your metabolism while burning calories in a short amount of time.

Example

My name is KELLI (I intern for Mindy).  I would do 20 tricep dips, rest for 40 seconds. 10 burpees, rest for 40 seconds. Two L's so 40 jumping jacks back to back with a 40 second rest in between. And finish out with a 1 minute wall sit.  It sounds intimidating, but take it one exercise at a time.  It'll be over before you know it!

Topic Thursday

Magnesium. Most people aren't getting enough of it. What does it do exactly? And why is it important to get enough magnesium if you're taking calcium as well? Where can you get magnesium you ask? Well, it can be found in supplement form and also in every day foods such as spinach, swiss chard, sweet potatoes, and more.

Wellness Wednesday

Who needs the extra baggage of clutter? Support your better self!  Get rid of those old shoes you haven't worn in five years, that one friend who is on your doorstep when she needs a favor, but is nowhere to be seen when you need someone, and those old magazines you've been meaning to look through for three weeks. Ain't nobody got time for that!

Tasty Tuesday

This recipe is simple and you just throw it all in a pan and wait for it to cook. Minimal effort and maximum taste! Some ideas for veggies would be broccoli, peppers of all colors (I'm fond of red, they're sweeter), onion, carrots, cauliflower, zucchini, cherry or grape tomatoes, or another veggie you think would go well with this dish.  The sky's the limit! If you aren't a fan of spice, leave out the cayenne, add whatever spice you'd like.  Rosemary is always a winner, and my family loves cumin and oregano on everything.

Yields 2-4|     15 minute prep time|  40 minute cook time| 55 minutes total

Ingredients

• 2 lbs bone-in, skinless chicken breasts
• 1 tsp. garlic powder
• 2 tsp. dried basil
• Salt and pepper
• 1/4 tsp. cayenne powder
• 1/4 cup olive oil
• Assorted mixed veggies (I bought veggie packs from my local grocery store.)

Instructions

1. Preheat oven to 400F. Line a baking sheet with parchment paper or silicone mat.
2. Rub some olive oil onto chicken breasts and season with salt and pepper. Toss veggies in remaining oil and season with salt and pepper. Place chicken onto pan and arrange veggies around chicken. Sprinkle entire pan with garlic powder, basil, and cayenne. Place into oven and bake for 30-40 minutes, or until chicken reaches 160F (depends on the thickness of your chicken breasts.)
3. Serve along with rice.

Motivation Monday

Today is the day that matters.  What are you choosing to do today? Not tomorrow, not what you did yesterday.  Today. You can achieve whatever you put your mind to.  You want to walk for ten minutes, do it. It is always you vs. you.  No one else started exactly where you are today, and no one else can achieve exactly what you are going to achieve. Go you!

What is a SMART goal?  It's a set of guidelines to help you succeed with your goal.  Is your goal Specific, Measureable, Achievable, Realistic, and Time-based?   These can help you determine what you can do. 

Motivation Monday

Simple. Truth.

Topic Thursday

This simple form of exercise has so many health benefits!

Motivation Monday

Fit Friday

Here is a quick workout you can do anytime, anywhere!