Fit Friday

Try this body weight workout today!!

Topic Thursday

Are you getting enough water??

Wellness Wednesday

Add these boosters to your water for some great health benefits.

Tasty Tuesday

Here is a quick yummy recipe for you to try today!

Ingredients

• 4 medium russet potatoes, washed well and dried
• 1 teaspoon olive oil
• 3 and 1/2 tablespoons salted butter, very soft
• 1/2 cup non-fat Greek yogurt
• 1/4 cup buttermilk
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 3/4 teaspoon chives
• 3/4 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried onion flakes
• 1/2 teaspoon dried dill weed
• 1/2 teaspoon paprika
• 1 and 1/2 cups cooked broccoli, chopped, divided
• 2 cups cheddar cheese, shredded, divided

Instructions

1. Preheat oven to 400 degrees (F). Line a small baking sheet with parchment paper; set aside.
2. Place potatoes in a small baking dish and bake for 1 hour, or until soft. Remove from oven and set aside to cool. Once the potatoes are cool enough to safely handle, slice each one in half, lengthwise. Scoop out the potato pulp and place it into a large bowl, being careful to leave the skins intact. Rub the outsides of the potato skins with a little olive oil. Place the skins on the prepared baking sheet and set aside.
3. Add the butter to the potato pulp and mash - using an electric mixer or a potato masher - until fairly smooth; add Greek yogurt, buttermilk, salt, pepper, chives, garlic powder, onion powder, dried onion flakes, dill weed, paprika, broccoli and 3/4 cup of the cheese. Divide the filling evenly among the potato shells then top with remaining cheese. Bake for 20-25 minutes or until the cheese is melted and the potatoes are heated through. Serve at once!

Motivation Monday

Fit Friday

Here is a burner for your core!

Topic Thursday

Cherries!  Yum!  And they are in season!!

Wellness Wednesday

Have you ever wondered just what, exactly, vitamins do for you?  Well, check this out!

Tasty Tuesday

Here is a light and super easy sandwich to make during the hot summer months!



Tomato, Mozzarella, and Basil Panini

ngredients

• 2 slices whole wheat bread
• 1/2 cup shredded part-skim mozzarella
• 1 Roma tomato, thinly sliced
• 1 thin slice of red onion
• 8 fresh basil leaves
• Pinch of kosher or sea salt
• 1/8 teaspoon pepper
• 1 tablespoon extra-virgin olive oil

ections

1. Spread olive oil with a pastry or basting brush over two slices of bread. Sprinkle each with salt and pepper.
2. Place one of the bread slices, oil-side down and top basil leaves, tomato slices, onion, and mozzarella. Top with other piece of bread, olive oil side up.
3. Place a heavy-bottomed skillet on the stovetop over medium-high heat or use a Panini press.
4. If using a skillet, press down with lid to flatten sandwich a bit. Cook for about 2 minutes, until golden on the bottom, and flip. Repeat on other side.
5. Slice sandwich in half to make 2 servings.
6. Enjoy!

Motivation Monday

Amen...

Fit Friday

Here is a fun way to change up your workout!

Topic Thursday

Wellness Wednesday

Add some of these healthy seeds to your next meal!

Tasty Tuesday

Here is a healthy take on traditional lasagna!

Ingredients

Tomato Sauce:

• 1 tablespoon olive oil
• 1 medium onion, diced
• 28 ounce can of crushed tomatoes
• 3 garlic cloves, minced
• 3 teaspoons dried basil
• 2 teaspoons dried oregano
• 2 teaspoons dried parsley
• salt and pepper, to taste

Filling:

• 10 ounce package of frozen spinach, thawed
• 15 ounces ricotta cheese
• 2 and ½ cups mozzarella cheese, shredded
• ⅔ cup parmesan cheese, shredded
• 1 large egg

• Noodles:
• 12 lasagna noodles

INSTRUCTIONS

1. Tomato Sauce:
2. Heat the olive oil over medium-heat in a medium sauce pan, add in the diced onions and saute until the onions are translucent. Stir in the crushed tomatoes, minced garlic, dried basil, dried oregano, and dried parsley. Cover with a lid and allow the sauce to simmer for at least 20 minutes over low-to-medium heat.
3. While the tomato sauce is simmering, prepare your lasagna noodles according on the directions on the back of the package. Once they are done, drain the water and allow the noodles to cool to touch. Preheat oven to 375 degrees.
4. Filling:
5. Prepare your filling by mixing together the spinach, ricotta cheese, 1 and ½ cups mozzarella cheese, parmesan cheese, and egg. Set aside.
6. Once the noodles have cooled to touch, lay the noodles down on parchment or wax paper on a smooth surface. See photos below.
7. Assemble:
8. Spread ¼ cup of the cheese filling evenly along length of the noodles. Roll the noodles to the opposite end. Pour 1 cup of tomato sauce into the bottom of a 9 x 13 baking dish. Place the lasagna roll-ups into the baking dish, add remaining tomato sauce on top of each roll-up. Place the remaining 1 cup of mozzarella cheese on top. Bake for 25 minutes, or until cooked through.

Motivation Monday

Fit Friday

Plan your week to include these workouts!

Topic Thursday

Have you ever wondered just how your muscles grow??

Wellness Wednesday

Make time to take time...for yourself!  You need it!

Tasty Tuesday

Ta

INGREDIENTS

• 1 lb. penne pasta
• 4 Tbsp. unsalted butter
• 2 cloves garlic, minced
• 4 Tbsp. all purpose flour
• 2 cups skim milk
• 2 Tbsp. light cream cheese
• 1.5 cups parmesan cheese
• 2 cups cooked shredded chicken
• 2 cups fresh spinach, chopped
• salt and pepper to taste

NSTRUCTIONS

1. Cook the penne in very salty water until al dente.
2. While the pasta cooks, melt butter in a separate large saucepan over medium heat. Add chopped garlic and sauté until fragrant and cooked through, about 2 minutes.
3. Add flour to butter and whisk to combine and form a roux. Let roux cook for 1-2 minutes.
4. Add milk a little at a time, whisking constantly to work out any lumps. Milk will thicken up quickly at the beginning, but as you whisk the rest of the milk in it will loosen the sauce.
5. Cook sauce, whisking occasionally, until thickened, about 6 minutes.
6. Add cream cheese and whisk until cheese has melted.
7. Remove sauce from heat and stir in parmesan cheese, shredded chicken, and spinach into sauce. Stir until cheese has melted.
8. Taste the sauce and add salt and pepper as necessary.
9. Add cooked pasta to sauce and stir until the sauce evenly coats the noodles. Serve immediately.

NOTES

You can decrease the amount of butter and flour here to 2 Tbsp. each if you want to lighten this recipe up even more, but you’ll need to cook the sauce longer so it still has a chance to thicken properly.

Reserve 1/2 cup of pasta water before you drain the pasta – if your sauce is too thick when you go to stir in the pasta, you can thin it out by adding some of the pasta water to the sauce.

Sauce too thin? Let it cook for several minutes more to thicken up. Too thick? Thin it out by stirring in a splash of pasta water or milk.

Substitute shrimp, salmon, or sausage for the chicken, or leave out the protein to make this vegetarian.

Use arugula or kale in place of spinach if you like.

Add your favorite veggies to this sauce to make it a little heartier! I like to add peas, broccoli, arugula, tomatoes, bell peppers, or even extra spinach.

For best results (and easy cleanup!) cook this sauce in a sturdy, nonstick pot 

Motivation Monday

Fit Friday

Today, let's get our PLANK on!