Monday, December 29, 2014

Easy Low Carb Turkey Meatloaf

Easy Turkey Meatloaf the whole family will enjoy!

Turkey Meatloaf

1 lb Jenny O ground turkey breast
1 bell pepper- chopped    
1 onion- chopped
2 cloves of garlic- minced    
2 tbsp egg whites
1 1/2 tbsp Worcestershire sauce     
1 tbsp ketchup
1/2 cup of dry oats
Sauté garlic, onion and bell pepper
Combine all ingredients in bowl and mix
Spray Pam in small glass casserole pan.
Spread out meatloaf mixture evenly. Spread 1 tbsp of ketchup evenly on top of meatloaf and top with great ground pepper

Bake 45 mins at 375 degrees

Sunday, December 28, 2014

Baked Lemon Salmon

Easy and Delicious- Filled with great Omega 3's! 

Soups with Super Foods!

All of these soups are filled with Super Foods that do amazing things for your body- try them, great as leftovers and can also freeze!

Friday, December 26, 2014

Healthy Leftover Turkey Recipes!

Southwest Turkey Tostados and Turkey and Squash Soup!

Southwest Turkey Tostados

Turkey and Squash Soup

Monday, December 22, 2014

Healthy Holiday Recipes

Try these recipes- a healthy version and will leave you feeling satisfied!

Thursday, December 18, 2014

Kale Salad

Kale Salad-
Kale is on of the best super foods for your body. Make sure to steam kale donor is not bitter! 
Pull leaves off stem of kale and steam for 2-3 minutes. Place i. Freezer to get cold.

Mix remaining ingredients to chopped kale. Serve dressing on the side will have plenty left over! Enjoy!! 

You can add Salmon, Chicken or Shrimp for more protein 

Sunday, December 14, 2014

10 tricks for soothing a teething baby

Helpful tips to help when your baby is teething :)

Chicken Chili- Crockpot

Easy Chicken Chili

Chicken Chili

1 Rotisserie Chicken-pulled off the bone and shredded OR 6 boneless skinless skinless chicken breast shredded
4 cans diced tomatoes- basil garlic and oregano seasoned
2 cans stewed tomatoes- Italian style
1 pkg frozen seasoning blend (onions, red pepper and green pepper) in freezer section
3 cups yellow corn (frozen)
4 garlic cloves finely chopped
2 cans navy beans drained and rinsed
2 cans red beans or kidney beans (up to you)
1 tablespoon cumin
2 tablespoons Italian Seasoning (spice)
½ tablespoon ground red pepper (more to taste)
Salt and Pepper to taste
1 chili seasoning packet 

-In a skillet sautee garlic and onion and pepper seasoning blend.
-Add all ingredients in a big pot and let simmer for 1 Hour or put in Crock-Pot on low when you leave for work in the morning and will be ready when you walk in the door! 

Stuffed Chicken Roll-Ups

Easy and Your kids will LOVE them!

Stuffed Chicken Roll Ups 
2 boneless skinless chicken breast
1 bag of spinach
1 package seasoning blend (red pepper, green pepper, and onion) -in frozen section with veggies
1/4 cup of parm cheese
2 cups marinara sauce

-Butterfly chicken-cut them in half (longways) so they are really thin.  Don't cut all the way through, you want just a really flat big piece of chicken.  Lay out flat on cookie sheet.
-Sautee seasoning blend on stove until unthawed. (about 5 minutes)
-Place spinach in a bowl, add 2 tsp water and microwave for 1:00.
 -Spoon 1/2 of spinach on each chicken breast and sprinkle with pepper mixture and 1/2 of the cheese.
-Roll chicken up like you are rolling a taco 
-Place in casserole dish, pour marinara sauce over the top and cover. Bake in oven at 350 degrees for 30 minutes
-Remove from oven and uncover. Add cheese and bake for 10 more minutes.

Pistachio Crusted Chicken

One of my FAVORITE Recipes! You can make ahead and also eat as leftovers!!

Pistachio Crusted Chicken
3/4 Cup Pistachios
3 Egg Whites, Lightly Beaten
4 Boneless Skinless Chicken Breast
1/4 Teaspoon Salt and 1/4 Teaspoon Pepper
Cooking Spray

  1. Preheat Oven to 400 Degrees
  2. Place pistachios in a food processor or blender and process until fine. Transfer to a shallow bowl. Place egg whites in a shallow bowl. Sprinkle chicken with Salt and Pepper. Dip chicken in egg whites and then dredge in pistachios pressing lightly to adhere.
  3. Heat a large nonstick oven proof skillet over medium to high heat. Coat pan with cooking spray. Add chicken to pan and cook 4 minutes. Spray chicken with cooking spray then flip over and cook for another 4 minutes. Place in Oven.
  4. Bake uncovered at 400 degrees for 14 minutes or until done. Cut chicken crosswise. 

Wednesday, November 26, 2014

Turkey Day Total Body Workout

Here is something you can do if you have 10 minutes or 30 minutes! This is a total body workout that will get you up and moving and feeling good on Thanksgiving!

Go through this 3x as quick as you can or as time allows! You can go to and look at the free downloads if you have questions about exercises.

30 Modified Pushups
100 Mountain Climbers
15 Plank to Pushup R (hold a plank, drop your R elbow down and push back up with the R Hand)
15 Plank to Pushup L (hold a plank, drop your L elbow down and push back up with the L Hand)
30 Froggers (hold a plank and jump legs in to your elbows and back out)
100 Quick Bike
30 Basic Crunches
30 Reverse Crunch (legs at 90 degrees, extend them out and then lift hips up)
100 Quick Bike
15 Burpee with a Pushup
15 Stationary Lunge R Leg
15 Stationary Lunge L Leg
30 Jumping Skaters (jump to the R and take L leg behind you then repeat)
30 Explosions
30 Toes Out Squats (focus on inner thigh)
30 Alternating Reverse Lunges (reverse R leg back then L Leg back)
30 Plyo Lunges

Thanksgiving Zucchini Quiche

Zucchini Quiche

1 1/2 lb. Zucchini grated and well drained
1 medium onion, chopped fine
1/2 lb. Reduced Fat Sharp Cheddar Cheese, grated
1/4 lb. Swiss Cheese, grated
1 cup egg beaters
1/2 cup skim milk
1 tbls Flour
1/4 Salt and Pepper

-Saute onion is butter until golden brown.
-Mix cheese with zucchini and onion.
-Add remaining ingredients, mix well.
-Pour into a 9 inch greased pie plate (no crust needed) or glass casserole dish.

-Bake at 350 for about 30-35 minutes, or until center is set. Serve with salad for a light meal!

Thanksgiving Parmesan Crusted Green Beans

One of my favorites. Easy, simple and delicious! 

Parmesan Crusted Green Beans:
2 can no salt added green beans (or frozen green beans)
1 bag "almond accents"- in the salad section by the lettuce
4 teaspoons parmesan cheese
1 tsp italian seasoning

-Cook green beans as directed on back of bag.
-Place in a casserole dish and add almonds and spices and toss. Add cheese on top.

-Bake uncovered for 15 minutes- To make them crispy broil for 3-5 minutes at the end.

Tuesday, November 18, 2014

Saturday, November 15, 2014

Cabbage Soup

Great clean soup to keep you warm this winter!!

Cabbage Soup:
1 head cabbage- chopped
1 cup of each chopped:
Onion, Bell Pepper, Celery, Carrots 
2 cloves garlic 
3 teaspoons Italian Seasoning 
2 cans stewed tomatoes
Butterball Turkey Links-chopped or Sheedded rotisserie chicken 
Unsalted Vegetable Broth

Sautée onions, bell pepper, celery, carrots and garlic. Add all ingredients in a pot or crockpot and simmer on low for 1 hour. 

Healthy Chicken Chili

This is my favorite Chicken Chili Recipe. Great for gameday's or just to have around the house to snack on! Enjoy!!

Chicken Chili

1 Rotisserie Chicken-pulled off the bone and shredded OR 6 boneless skinless skinless chicken breast shredded
4 cans diced tomatoes- basil garlic and oregano seasoned
2 cans stewed tomatoes- Italian style
1 pkg frozen seasoning blend (onions, red pepper and green pepper) in freezer section
3 cups yellow corn (frozen)
4 garlic cloves finely chopped
2 cans navy beans drained and rinsed
2 cans red beans or kidney beans (up to you)
1 tablespoon cumin
2 tablespoons Italian Seasoning (spice)
½ tablespoon ground red pepper (more to taste)
Salt and Pepper to taste
1 chili seasoning packet 

-In a skillet sautee garlic and onion and pepper seasoning blend.

-Add all ingredients in a big pot and let simmer for 1 Hour!!

Friday, November 14, 2014

Winter Salad- Thanksgiving Side Dish!

This is one of my favorite salads to make in the winter. It is filling and also makes for a perfect healthy side dish for Thanksgiving!

1 head Romaine Lettuce- chopped
1/2 cup Strawberries- sliced
1/2 cup mandarin oranges
1/2 cup blueberries
1/2 cup pecans
1/2 cup Parmesan Cheese
Newmans Own Light Basalmic Vinegarette Dressing
Salt and Pepper to taste 
Mix all ingredients and toss well. Enjoy! 

Wednesday, November 5, 2014

5 Reasons you may not be losing weight...

Very intetresting! I agree with all of these.
Stress, Sleep, Water, Digestion, Fiber

Monday, November 3, 2014

Chicken, Veggie and Brown Rice Casserole

Chicken, Veggie & Brown Rice Casserole

4 boneless skinless chicken breast or 1 Rotisserie Chicken
1 1/2 cup prepared Brown Rice 
1 large squash
1 large zucchini 
1 cup sliced Mushrooms
1/4 cup onion
1 tsp fresh Rosemary
1 tsp fresh Parsley
1 tsp fresh Oregano
2 cans Stewed Tomatoes (Italian)
1/2 cup fresh grated Parmesian Cheese
-boil chicken and shred with fork or remove chicken from bone. 
-Slice and Sautée squash, zucchini, mushrooms and onion for 5 minutes. Add Chicken, Herbs, Tomatoes and Brown Rice. Toss until evenly mixed. 
-Spread mixture in casserole and sprinkle with cheese, salt and pepper.
-Bake at 350 for 25 min

Healthy "Quick and Easy" Prepared Foods

Great article on quick and easy prepared foods!

Sunday, October 26, 2014

How to choose a healthy soup

Be careful when choosing what ingredients you put in your soup. Calories and sodium can add up quick!
Here are some healthy soup tips!

Tuesday, October 21, 2014

Hard Total Body, Cardio, Core and Weights Workout
Go through this 3 times as quick as you can. 
Warm Up: 5 min treadmill or whatever just get your body moving!

Female use 10lbs   Male use 15lbs
30 Basic Squats (open hips all the way up)  
15 Explosions (with same weights)
15 Burpee Hammer Curl and Press (with same weights)
30 Alternating Reverse Lunge and Shoulder Press (with same weights)
30 Pushups on Weights
30 Full Sit-Ups with 1 of the weights
15 Bike Bike Butt-Ups
30 Butt-ups (little movements, lower abs)
30 Full Sit-Ups twist R then L (hands on temple)
30 Froggers -Hold a plank jump legs in and back out
30 Tricep Dips 
15 Burpee with a Pushup (just to bring total body all back together)

Good Luck! 

Sunday, October 12, 2014

14 Soups and Stews under 400 Calories!

Great fall Soups and Stews... All under 400 Calories!

Sunday, October 5, 2014

Low Carb Food Alternatives!

Great Heavy Carb Substitutions!!! 

What do mac and cheese, pizza and bowls of pasta all have in common? If you answered, “Umm, they’re delicious,” you’d be right. But they’re also heavy in carbs and can leave you feeling tired and annoyed. And while a diet rich in healthy carbohydrates is good for us in moderation, you might be itching to try something fresh. Try these!!! 


1. Delicious Zucchini Lasagna You won’t miss the noodles in this meaty, cheesy lasagna that’s packed with fresh zucchini. Just two or three thinly sliced zucchinis are needed to replace normal lasagna noodles. Give it a whirl in the summer when farmers’ markets and gardens are bursting with the vegetable.

2. Easy Eggplant Lasagna 
If you love eggplant, this recipe’s for you. If you don’t love eggplant yet, you will after whipping up this pasta-free dish. It comes together quickly for a lasagna that’s got all the flavor of the familiar version without the carbs. It’s also insanely flexible: peel or don’t peel the eggplant and make the slices as thick (or thin) as you like. Use jarred pasta sauce low in sugar to speed things up even more.


3. Roasted Eggplant with Tomatoes and Mint 
Not quite a sandwich but an elegant spin on bruschetta, this recipe forgoes bread for eggplant, for a healthier version of the Italian classic. While the eggplant roasts in the oven, mix the remaining handful of ingredients (onions, tomatoes, capers) to get them ready to be scooped onto the eggplant and you’re done!


4. Mac-and-Cheese-Style Cauliflower 
A creamy, cheesy alternative to typical mac and cheese, it’s not a stretch to think this version is preferable to using elbow pasta, no matter what your relationship with carbs may be. Boil cauliflower, whisk up a cheese sauce, and throw it all in the oven. For a fancier twist, use your favorite non-cheddar cheeses or a combo (mozzarella and pepper jack, anyone?)

5. Mashed Cauliflower With Garlic and Chives
 This mashed cauliflower takes on the consistency of potatoes after getting chopped up in a food processor or blender (or use a potato masher to get chunkier “potato” pieces and work on your upper arm strength!), so get ready to enjoy a favorite comfort food minus piles of carbs. The garlic and chives add an extra dimension of flavor that’s sure to be a hit.


6. Portabello Mushroom Pizzas You will believe it when you taste it—mushrooms make an incredibly tasty pizza crust. Lunch or dinner doesn’t get simpler than this: drizzle mushroom caps with olive oil, load up on your favorite toppings like cheese or veggies, and bake. Sprinkle a little fresh basil on to bring it over the top.

7. Cauliflower Pizza Crust With Roasted Vegetables and Goat Cheese Is there anything cauliflower can’t disguise itself as? Don’t be put off by making your own “dough.” The taste is well worth it, and takes less time than traditional dough (no rising, yay!). Roasted veggies and goat cheese are a tasty topping, but if you prefer a more conventional pizza, load it up with marinara and mozzarella.


8. Spaghetti Squash with Marinara Using only four ingredients, this basic recipe is a great base to build a simple spaghetti dish. Adding vegetables like mushrooms or spinach boosts healthful goodness, while throwing in some cooked chicken or shrimp will give it an extra protein boost. But if you want to eat it as is, using squash instead of typical pasta will keep you guilt-free.

9. Skinny Spaghetti Cabbage masked as spaghetti? It works. The cabbage “noodles” lose their cabbage-y flavor, and become the perfect vehicle for this flavorful chili that uses staple ingredients like garlic and chopped tomatoes. Bonus: Use the leftover chili in a burrito, taco, or even eat it on its own.

Saturday, September 27, 2014

Zucchini Fries

Zucchini Fries


  • 2 zucchini
  • 1 egg white
  • 1/4 cup milk
  • 1/2 cup shredded Parmesan cheese
  • 1/2 cup seasoned breadcrumbs
  • Vegetable cooking spray


Preheat oven to 425°. Cut zucchini into 3-inch sticks. Whisk an egg white in a small bowl, and add milk. Combine Parmesan and seasoned breadcrumbs in a separate bowl. Dip zucchini sticks into egg mixture, and then roll in breadcrumb mixture. Coat a baking sheet with cooking spray, and place zucchini on sheet. Bake for 25–30 minutes or until golden brown.

Saturday, September 13, 2014

Southwest Pita Bites

Southwest Pita Bites


1 pkg Whole Wheat Pitas 

2 boneless skinless chicken breast- boiled and shredded

4 Tablespoons Hummus

4 Tablespoons Guacamole 

1 can Black Beans

1/4 Cup Onions

1/4 Cup Diced Tomatoes

-Add any of your favorite toppings! 

-Cut Pitas into 4 triangular pieces. Bake at 350 for 3-5 min and let cool

-Spread Hummus on pita

-Add chicken and remaining ingredients on top

Wednesday, August 27, 2014

2 Healthy Chicken Salad Recipes!

2 Healthy Chicken Salad Recipes...

Summer Chicken Salad
4 boneless skinless chicken breast OR 1 Rotisserie Chicken
2 Cups Purple Grapes
2 Tablespoons Yogurt or Light Mayo
1/4 cup Red wine vinegar
1/2 Cup Reduced fat cheddar cheese
2 Teaspoons Mrs. Dash table seasoning 
1 Teaspoon Ground Pepper

-Boil chicken and shred/dice into small pieces. 
-Add all ingredients except grapes and mix/press in together.
-Add grapes and toss.

You can add more red wine vinegar if needed and ground pepper to taste! Serve over shredded lettuce with a side of fresh fruit.

Herb Chicken Salad
4 boneless skinless chicken breast OR 1 Rotisserie Chicken 
1/3 cup celery, 1/3 cup onions- chopped very fine in food processor or by hand
2 Teaspoons Basil 
2 Teaspoons Oregano
1 Teaspoon Ground Red Pepper ( more or less for spice)
Up to 1/4 cup Newmans Own Light Basalmic Vinegar Dressing (more if too dry)

-Boil chicken and shred/dice into small pieces. 
-Add all ingredients and mix/press together.

You can add more dressing if too dry and pepper to taste! Serve over spinach with a side of veggies! 

Saturday, August 23, 2014

Healthy Breakfast Recipe

Great Recipe you can make for the whole family! Get the kids involved, let them pick their toppings and breakfast is made for a week!