Wednesday, December 20, 2017
-Does that afternoon or late night sweet tooth kick in every now and then?! Try these frozen blueberry bites you won't be disappointed!
1 cup blueberries
1 cup non-far greek yogurt
-Place blueberries and Greek yogurt in two separate bowls. Place a piece a parchment paper on a large baking sheet.
-Drop each blueberry into Greek yogurt with a spoon, swirl around to coat and place on the parchment paper. Repeat until all blueberries are covered.
-Freeze for an hour or more, then enjoy as you please.
Sunday, December 17, 2017
2 tablespoon olive oil
1 cup brown rice (I get the boil in bag kind)
1 (7 ounce) can Mexican-style tomato sauce
1 pound Jennie-O Lean ground turkey
1 red bell pepper, sliced, 1 yellow bell pepper, sliced
1 red onion, sliced
2 teaspoons salt
1 teaspoon black pepper, 1/2 teaspoon cumin
1/2 teaspoon paprika
1/2 teaspoon chopped garlic
1 (14 ounce) can black beans (rinsed and drained)
2 avocados, mashed
2 tomatoes, diced
1 1/2 cups shredded lettuce
1/2 cup shredded cheese
1/2 cup sour cream
tortilla chips for serving
*You can create your own bowl to your liking!
-Heat a medium sauce pot (with a lid) over medium-high heat. Add cooked rice, tomato
sauce and 1 cup water. Simmer until hot.
-Heat a large skillet over medium-high heat with 1 tablespoon olive oil. Add the ground
turkey and cook, crumbling with a spoon, until brown and crispy.
Add in the sliced peppers and onions and cook until soft. Season with 1 teaspoon salt,
black pepper, cumin, paprika and garlic. Lower the flame and cook for 3 minutes.
-To assemble the bowls, spoon rice and tomato mixture at the bottom of each
bowl.Top with meat, peppers, onions, beans, and any additional toppings you'd like!
Saturday, December 16, 2017
Friday, December 15, 2017
Avocado Toast 🥑
2 slices whole grain bread (or bread of choice)
2 Avocados pitted
1 tsp red onion finely chopped
1 tomato finely chopped
2 tsp Parmesan cheese
2 tbs toasted almonds (I put them on a skillet on stove)
1 tsp Garlic Powder
1 tsp red pepper
Salt and pepper to taste
-Combine all ingredients except cheese and almonds. Mix well.
-Bake bread until browned on both sides on 350 for about 4 min.
-Remove bread from oven, spread avocado mixture evenly. Top with Parmesan cheese then toasted almonds.
-Bake for 3 more minutes to melt cheese
Serve and enjoy!!!
Monday, November 20, 2017
kill your diet over Thanksgiving!!
1. Mashed Cauliflower:
2. Roasted Vegetables:
3. Cauliflower Stuffing:
4. Roasted Green Beans, Mushrooms, and Onions with Parmesan Breadcrumbs:
5. Wild Rice and Cranberry Dressing:
6. Skinny Sweet Potato Casserole:
7. Classic Stuffing:
Tuesday, November 7, 2017
Monday, October 9, 2017
- 3 TBLS of olive oil
- 8 ounces of Jennie-O Hot Italian Turkey Sausage
- 1 medium sweet onion, diced
- 2 cups of fresh cut sweet corn
- 3 to 4 cloves of minced garlic
- 3 medium sized ripe tomatoes
- 1 cup of fresh peas or shelled beans of some sort
- 1 medium zucchini diced medium
- 1 red bell pepper, diced small
- 1-2 TBLS of minced fresh basil
- 2 tsps of paprika
- Salt and pepper to taste
- -Prep all your veggies, sausage and herbs. Puree the tomatoes and garlic in a blender and set aside.
- -Take out a big skillet that is deep and large in diameter. Heat up the oil and sauté the sausage over
- medium heat till lightly brown and then add the onions. Sauté for a few more minutes then add the
- pureed tomatoes and sweet corn. Bring to a simmer, lower the heat to medium and keep simmering
- until the corn is cooked through, about 10 minutes.
- -Add the peas or beans, zucchini, bell pepper and the basil and simmer for about 5 more minutes-
- add the smoked paprika, salt and pepper to taste and turn off heat.
- -Taste, and add more seasonings
- to your liking.
Thursday, September 14, 2017
These workouts are low impact, will keep your muscles toned, and when your doctor clears you- You will not start from the beginning! Just do what you can, and always listen to doctors limitations!
Wednesday, July 19, 2017
Here is a quick arm workout that will make your arms feel tight and toned :)
Repeat 2-3 Times, as much as you have time for!
20 Modified Pushups
20 Plank Tap R, Plank Tap L, Frogger (=1 Rep)
100 Mountain Climbers (R=1,L=2)
20 Plank to Pushup R (keep hips still)
20 Plank to Pushup L (keep hips still)
10 Burpees with a Baby Pushup
50 Tricep Dips
50 Quick Bike
25 Basic Crunches
50 Quick Bike
Tuesday, July 18, 2017
Here are a couple of recipes you can cook for 1- And if you have extra they save great as leftovers for lunch or dinner the next day! ENJOY!!!
Saturday, June 10, 2017
Friday, June 9, 2017
Tuesday, May 23, 2017
So many people jump right back into exercise after having your little one. It is SO important to take the time to let your core heal and bring your muscles back together. You will be thankful!!!!
Here are 3 great exercises you can do at home when you have time :)
Bridge ups both legs x20-you can elevate legs on couch
Single leg bridge ups x20 R x20L -you can elevate legs on couch
Heal Slides x20 R x20 L - not sure what this chick is doing but I would use a towel under heal and slide in and out Repeat 2x. You can do it 2-3 times a week
-Focus on engaging core and pulling and lifting with lower abs-
Saturday, May 13, 2017
Tuesday, March 28, 2017
Saturday, February 25, 2017
-Here is the link to see exercises! https://instagram.com/p/
20 Plank to Push Up R, 20 L
20 Full Sit-Ups
20 Bike, Bike, 2 Butt-Ups
20 Flutter Kicks
20 Sissor Kicks
20 Alternating Cross Over Crunches
Friday, January 13, 2017
*I substitute Turkey Sausage for the Italian Sausage...
Warm Hearty Soup thats good for the soul!
*I substitute Turkey Bacon for regular bacon