All posts filed under: Healthy

Sausage and Shrimp Skillet

Since moving to Texas, my priorities have definitely shifted. Now, I am seeing the consequences (my clothes are tight). I am no longer teaching fitness classes, I sit in front of a computer most of the day, and I am surrounded by really good food. Some weight gain was inevitable but I am trying to get back on track. My aunt and uncle are doing Keto, my mom is always watching her carbohydrates, so I figured I better start making better choices before it gets out of hand. I am walking/running with my dog after work and a quick sun-salutation in the morning. My mom introduced me to a breakfast (Light n Fit Greek Vanilla Yogurt, grain-free granola, and frozen berries) and I quit eating Cheez-Its, chips, protein bars (with lots of carbs), crackers, Whataburger (which we were eating at least once a week), and Dominos (ordered every Sunday). I found this Shrimp and Sausage Paleo Skillet Meal and thought I would give it a try. I did find that I did not need the …

Breakfast Casserole Lessons

Well, I recently noticed that some of my abdominal muscles are visible so I decided to start counting my Macros (macro-nutrients) and calories hoping to eventually see the rest of my abs. This decision involved in-depth recipe research via Pinterest and I found an interesting breakfast casserole that I decided to try, substituting a few ingredients. Sometimes substitutions work great and sometimes they do not. I would say that this (with chunky salsa) was pretty good fresh out of the oven. However, I cannot decide if it looks delicious or not and I was definitely not a fan of the microwaved version. If you were making a “healthier version” of this (the original isn’t really unhealthy) and planned on eating the entire casserole at one time, then it might be worth a try. My version used liquid egg whites, home grown golden potatoes (I recommend using store bought shredded potatoes) and no cheese. The entire 9 x 13 dish totaled 710 calories, 36g Fat, 41g Carbs, 49g Protein. Click here for the original version from …

Meal Replacement Smoothies

These smoothies taste great and leave you feeling satisfied. Banana Nut Bread Smoothie Ingredients 1 Cup Light Vanilla Soy Milk 2 Teaspoons Vanilla Extract 1 Cup Ice 1 Small Banana 1/4 Cup Walnuts Directions In a blender, add milk, walnuts, and ice. Chop for a few seconds. Add in banana and vanilla. Blend. If too thick add more milk. For more sweetness add more vanilla. Approximate Calories: 374 Blueberry Banana Nut Bread Smoothie Ingredients 1 Cup Light Vanilla Soy Milk 2 Teaspoons Vanilla Extract 1 Cup Ice 1 Cup Frozen Blueberries 1 Small Banana 1/4 Cup Walnuts Directions In a blender, add milk, walnuts, and ice. Chop for a few seconds. Add in banana, vanilla, and blueberries. Blend. If too thick add more milk. For more sweetness add more vanilla. Approximate Calories: 454

Mexican Sweet Potato

So easy and delicious! You can use ground beef or ground turkey with taco seasoning. I make a homemade taco seasoning. Both the Gimme Some Oven and Rachel Cooks recipes I have used in past recipes are great. This would also be a great vegetarian recipe if you substituted the meat with a crumbled black bean burger. Make ahead of time, reheat, and top with desired toppings for easy lunches or dinners. Ingredients Yam or Sweet Potato Shredded Sharp Cheddar Ground Beef or Turkey or Black Bean Burger (crumbled) Taco Seasoning Sour Cream Salsa directions Prepare ground beef or turkey with taco seasoning. (I made my taco seasoning and prepared the ground beef beforehand and then just warmed it up.) Preheat oven to 350 degrees. Use a fork to poke holes on all sides of sweet potato. Microwave sweet potato for five minutes or use potato button on microwave. Cut open sweet potato and carefully stir up contents. Line a baking sheet with foil and place sweet potato on foil. Place ground meat and shredded cheese …

Ground Turkey Stuffed Bell Peppers

A long time ago, I modified a southwestern stuffed pepper recipe into a more diet friendly version. This time, I switched from lean ground beef to ground turkey, nixed the cheese, black beans, olive oil, and prepackaged taco seasoning, and added light sour cream and salsa. You could make these on “meal prep day” for a week’s worth of filling, healthy, microwavable lunches. For the taco seasoning, I have used recipes from both Gimme Some Oven and Rachel Cooks. Personally, I like more red pepper flakes, garlic powder, and onion powder. Ingredients 1 lb Ground Turkey 1/2 Cup Chopped Onions Taco Seasoning 1/2- 2/3 Cup Water 3 Bell Peppers, halved and seeds removed Toppings Light Sour Cream Chunky Salsa  Directions Preheat the oven to 400 degrees. Cut three peppers in half and remove the seeds. Place on baking sheet. Brown the ground turkey in a pan. Once it is fully cooked add the taco seasoning and 1/2 cup of water.  You may want to add more water depending on how much meat you have. Allow meat to simmer until seasoning and water is absorbed. Add chopped onions …