Topic Thursday

Ever wonder what the difference between fresh and frozen is? It turns out, there’s not many differences! 

Wellness Wednesday

Health and Wellness is all about lifestyle!

Tasty Tuesday

Veggie Spiral

This would be an awesome side dish for a summer barbeque or even to add to a grilled burger or chicken breast. J

Ingredients

·         2 tbsp olive oil (divided)

·         1 large sweet yellow onion cut in half and sliced

·         2 cloves of garlic, minced

·         1-2 russet potatoes, unpeeled

·         1 zucchini

·         1 yellow squash

·         3 large Roma tomatoes

·         Sea salt, freshly cracked black pepper, to taste

·         Dried thyme, to taste

·         1/2 cup of grated Parmesan cheese

Directions

1.      Preheat the oven to 375 degrees. Coat a baking dish with olive oil cooking spray. Heat 1 tbsp. of olive oil in a large skillet over medium heat. Once hot, add the onions and sauté until translucent, about 8 minutes. Add the garlic and cook for another 60 seconds. Spread the onion mixture on the bottom of the greased baking dish.

2.      Slice the potatoes, zucchini, squash and tomatoes in 1/4 inch thick slices. Layer them alternately in the dish on top of the onions, fitting them tightly into a spiral, making only one layer. Season with sea salt, black pepper and dried thyme, to taste. Drizzle the last tablespoon of olive oil over the top.

3.      Cover the dish with tin foil and bake for 35 minutes, or until the potatoes are tender. Uncover and sprinkle the Parmesan cheese on top and bake for another 25-30 minutes or until browned. Enjoy.

Motivation Monday

Fit Friday

Try out this awesome track workout! Use your creativity; it doesn’t have to be done around a 400 meter track. You could use your block, house, indoor track, etc!!

Topic Thursday

Your body needs to have an adequate amount of water intake daily! Drink up!

Wellness Wednesday

Walking is such a simple and easy form of exercise! Next time you have a meeting, catching up with a friend, or even listening to a podcast (anyone have a favorite right now?), consider doing so while walking!!

Tasty Tuesday

Italian Spaghetti Squash Boats

This spaghetti squash recipe is soooo yummy and super easy to prepare! Enjoy.

 Ingredients

1 large Spaghetti Squash

½ Red Pepper chopped

½ Sweet Onion chopped

4 cloves minced Garlic

¼ cup chopped fresh Basil

2½ cups of Marinara Sauce (look for a brand containing low sugar content)

½ cups shredded low fat Mozzarella cheese

¼ cup grated Parmesan cheese

2 Tbsp. Olive Oil

¼ tsp sea salt

¼ tsp black pepper

Directions

1. Preheat oven to 350 degrees.

2. Wash and cut Spaghetti Squash in half lengthwise.

3. Scoop out the seeds.

4. Place squash halves cut side up on foil lined baking sheet.

5. Brush 1 Tbsp. Olive Oil over insides of squash.

6. Season with Salt and Pepper.

7. Bake for 1 hour.

8. While the squash is baking prepare filling.

9. In large sauté pan add 1 Tbsp. Olive Oil, Red Pepper, Onion, and Garlic.

10. Saute 8-10 minutes until softened.

11. Add Marinara Sauce to the sauté pan and turn heat down to low.

12. Let simmer until squash is done.

13. Remove baked squash from oven.

14. With a fork gentle scrape the insides until it forms a spaghetti like consistency.

15. In layers, add Marinara Sauce, Basil, Parmesan, and Mozzarella

16. Bake for 12 minutes 

Motivation Monday

Fit Friday

Here is a fun workout to try if you are traveling!!

Topic Thursday

It is difficult to have one without the other! Balance is super important!

Wellness Wednesday

When you get “stuck” with a measurement, here is a nice cheat sheet to refer to!!

Tasty Tuesday

Garlic Parmesan Zoodles

Makes 4 Servings

Ingredients

4 medium zucchini (about 2 pounds)

3 tablespoons extra virgin olive oil

1 tablespoon minced garlic (3 to 4 cloves)

1/4 to 1/2 teaspoon crushed red pepper flakes, depending on how spicy you like the pasta

2 medium tomatoes, chopped, see note (about 12 ounces)

1/2 cup shredded parmesan cheese, plus more for serving

1 cup basil leaves, torn into pieces

1 teaspoon cornstarch

2 teaspoons cold water

Salt, to taste

Directions

·         Prepare Noodles

Trim and spiralize the zucchini. Cut extra-long noodles so that they are about the length of spaghetti.

Add olive oil, garlic, and the red pepper flakes to a large, deep skillet. Turn to medium heat. When the oil begins to bubble around the garlic, add the zucchini noodles. Toss the noodles with pasta tongs and cook until al dente — they should be wilted, but still have a crunch; 5 to 7 minutes. Do not let the noodles cook any longer or else they will become mushy. As they cook, keep tossing so that all the zucchini noodles have a chance to hit the bottom of the skillet.

Stir in the tomatoes, basil, and parmesan cheese. Cook for one minute.

Use pasta tongs to transfer the noodles, tomatoes, and basil to a serving dish. Leave the liquid in the skillet.

·         To Finish

Bring the liquid to a simmer. Combine cornstarch and cold water in a small bowl then whisk into the simmering liquid. Cook, while whisking, until the liquid thickens to a sauce; about 1 minute. Taste the sauce and season with salt.

Pour the sauce over the zucchini, tomatoes, and basil. Finish with more parmesan cheese on top and serve immediately.

Motivation Monday

Do something this week that gets you out of your comfort zone! 

Fit Friday

Workouts don’t always have to take place in a gym or require a ton of equipment! You could even get the whole family involved with this one!!

Topic Thursday

Sitting is the new smoking! Prolonged sitting is SO bad for you try to take mini breaks throughout your day if you find yourself sitting too much.

Wellness Wednesday

Let loose a little bit and laugh it out!!

Tasty Tuesday

Pesto Tomato and Mozzarella Stuffed Chicken Breasts

An easy one skillet dish using chicken breasts, pesto, tomato, mozzarella cheese and spinach!  A 30 minute meal with tons of flavor!! J

Ingredients

• 4 chicken breasts
• 8 tablespoons pesto
• 8 slices tomato
• 1 cup grated mozzarella cheese
• 1/2 cup fresh spinach
• 2 tablespoons olive oil
• salt and pepper

Instructions

1. Preheat oven to 400 degrees.
2. Cut chicken breasts horizontally but do not cut all the way through. Open up. (see photo above)
3. Spread entire opens surface of chicken with 2 tablespoons pesto.
4. Add 2 sliced tomatoes to half of the chicken.
5. Top with 1/4 cup of grated mozzarella and a few spinach leaves.
6. Sprinkle with salt and pepper and drizzle on a bit of olive oil.
7. Heat oven proof skillet over medium high heat. Add 1 tablespoon of olive oil.
8. When olive oil is sizzling, carefully add chicken.
9. Sear on each side for 2-3 minutes using tongs to turn.
10. Finish baking in oven for about 8 minutes or until meat thermometer reads 165 degrees.

Motivation Monday

Start your week off right with some positivity!! J

Fit Friday

Here is an awesome core workout using a stability ball!  It's a good one!!!

Topic Thursday

How well do you really know yourself?  When's the last time you asked yourself important life questions?  Here is a great activity to do today to better understand who you are and what you want.  Self reflection is so important for a happy and healthy life!

Wellness Wednesday

I love this list!  How many do you currently do?

Tasty Tuesday

If you are short on time in the morning...you can combine your morning cup of 'joe and breakfast all in to one with this Iced Coffee Protein Shake!  Mix all ingredients into a blender and blend!  Perfect for these hot days!!