Hello everyone! It has been awhile since I have posted to our blog! I hope you have all been healthy!
I have been reassessing my personal fitness and nutrition program, and refocusing my efforts. I always say to be successful you need to rest goals as you come 2/3 of the way to reaching them so you are always moving in a forward motion! However, dont forget to celebrate the successes along the way! Each step we make toward those goals is a huge accomplishment and must not be downplayed :)
I have rediscovered running! Something I havent done on a consistent basis in almost 15 years! I am running 5 miles a day 3-4x a week and finding so much peace and gratitude in my heart. Paul and I are still teaching Power Yoga on Saturdays at Monon Community Center and will continue to do so until we make the move to California. In addition, I have been continuing my education and counseling those interested in making healthy lifestyle changes in their nutrition and exercise programs. I am coaching those who are endorphin junkies like myself ;), to those struggling in the same rut and who may need some ideas to help them move forward, and even those who are at the starting line and need a road map of the journey ahead! Im here to help you define your goals and take those steps toward a more healthy lifestyle! A favorite quote by Steve Harvey "Inch by inch, its a cinch!" Please feel free to contact me if you would like some guidance!
Until we meet again....oxox
Wednesday, November 12, 2014
Thursday, April 3, 2014
Healthy Version of Chicken Alfredo and Noodles
I found an alternative for Alfredo sauce and will never go back! This delicious meal is low calories, low carb, great protein, and guilt-free!
3 boneless chicken breast (if they are thick, cut them in half length-wise to double your leftovers!)
1 c of plain Greek yogurt
1/4 c of Parmesan
1 fresh minced garlic
2 zucchini- spiralized with skins on (makes 2 servings)
1T EVOO
Preheat oven to 375 degrees. Wash and prepare your chicken breasts. Place them on a baking sheet.
In a small bowl mix the yogurt, garlic and Parmesan cheese. Spread mixture on the tops of each chicken breast. Bake for 45 min.
During the last 15 min of baking the chicken, wash and prepare zucchini. I bought a Spiralizer recently from Amazon for $36 and it was the best investment ever! Spiralize your zucchini, then place in a microwave safe casserole dish, with lid on, and cook on HIGH for 2 min. Remove and stir. Continue to cook in 2 min intervals, stirring in between until desired consistency. For 2 zucchini, I prefer 6 min, but stirring every 2 minutes. As soon as you have your desired consistency, drain the zucchini noodles then blot excess water from them. Remove chicken breasts from oven. Place chicken and noodles on your plate and add a spritz of EVOO to your noodles and a sprinkle of Parmesan or Garlic, or whatever you would prefer!
3 boneless chicken breast (if they are thick, cut them in half length-wise to double your leftovers!)
1 c of plain Greek yogurt
1/4 c of Parmesan
1 fresh minced garlic
2 zucchini- spiralized with skins on (makes 2 servings)
1T EVOO
Preheat oven to 375 degrees. Wash and prepare your chicken breasts. Place them on a baking sheet.
In a small bowl mix the yogurt, garlic and Parmesan cheese. Spread mixture on the tops of each chicken breast. Bake for 45 min.
During the last 15 min of baking the chicken, wash and prepare zucchini. I bought a Spiralizer recently from Amazon for $36 and it was the best investment ever! Spiralize your zucchini, then place in a microwave safe casserole dish, with lid on, and cook on HIGH for 2 min. Remove and stir. Continue to cook in 2 min intervals, stirring in between until desired consistency. For 2 zucchini, I prefer 6 min, but stirring every 2 minutes. As soon as you have your desired consistency, drain the zucchini noodles then blot excess water from them. Remove chicken breasts from oven. Place chicken and noodles on your plate and add a spritz of EVOO to your noodles and a sprinkle of Parmesan or Garlic, or whatever you would prefer!
Refreshing Strawberry-Banana Vegan Ice Cream!
Easy and refreshing dessert!
1-2 cups of strawberries
1-2 frozen bananas
1/2 cup of almond or coconut milk
Blend until desired thickness. Pour into a freezer container, and place in freezer for a couple of hours. Enjoy!
1-2 cups of strawberries
1-2 frozen bananas
1/2 cup of almond or coconut milk
Blend until desired thickness. Pour into a freezer container, and place in freezer for a couple of hours. Enjoy!
Yummy Zucchini Lasagna!
This zucchini lasagna has convinced me to never use pasta noodles again!
5 zucchini sliced length-wise about 1/8 in thick
1.5-2lb pounds of ground turkey
1 can of tomato paste
1 jar of favorite spaghetti sauce
2 eggs
1 container of low-fat ricotta cheese
2 c grated mozzarella cheese
Parmesan cheese
1 tsp flour
garlic
oregano
Wash and slice the zucchini. Lay the zucchini out on paper towels to absorb the water from them. Meanwhile, brown the ground turkey and drain. Add turkey back to pan and add tomato paste and 1/2 the spaghetti sauce (you want to coat the turkey, but not have it drowning in the sauce). reheat adding in fresh garlic and oregano. remove from heat, set aside.
After the zucchini has drained on paper towel for at least 10-15 min, place them single layered on a couple baking sheets and place in a 350 oven for about 10 min to dry out a little more and to soften them. Remove from oven and blot each zucchini slice with a paper towel to remove any additional water. Reset oven to 375 degrees.
In a bowl, combine ricotta cheese, about 1/4 c Parmesan cheese, both eggs, and 1c of the mozzarella cheese.
Lightly grease a 9x13 baking dish. Begin your layers. Add about 2T of spaghetti sauce to bottom of baking dish. add a single layer of zucchini noodles. Spread 1/3 of the cheese mixture on top of the noodles. Add 1/3 of the turkey mixture. Repeat layers until the last of the sauce is the top layer. Cover with foil and bake in oven for approx 30 min. Remove foil and sprinkle with remaining mozzarella cheese and a little more Parmesan. Bake for an additional 25 minutes, then broil for about 5 min or until cheese is browned. Let the lasagna set up on counter for at least 15 min.
5 zucchini sliced length-wise about 1/8 in thick
1.5-2lb pounds of ground turkey
1 can of tomato paste
1 jar of favorite spaghetti sauce
2 eggs
1 container of low-fat ricotta cheese
2 c grated mozzarella cheese
Parmesan cheese
1 tsp flour
garlic
oregano
Wash and slice the zucchini. Lay the zucchini out on paper towels to absorb the water from them. Meanwhile, brown the ground turkey and drain. Add turkey back to pan and add tomato paste and 1/2 the spaghetti sauce (you want to coat the turkey, but not have it drowning in the sauce). reheat adding in fresh garlic and oregano. remove from heat, set aside.
After the zucchini has drained on paper towel for at least 10-15 min, place them single layered on a couple baking sheets and place in a 350 oven for about 10 min to dry out a little more and to soften them. Remove from oven and blot each zucchini slice with a paper towel to remove any additional water. Reset oven to 375 degrees.
In a bowl, combine ricotta cheese, about 1/4 c Parmesan cheese, both eggs, and 1c of the mozzarella cheese.
Lightly grease a 9x13 baking dish. Begin your layers. Add about 2T of spaghetti sauce to bottom of baking dish. add a single layer of zucchini noodles. Spread 1/3 of the cheese mixture on top of the noodles. Add 1/3 of the turkey mixture. Repeat layers until the last of the sauce is the top layer. Cover with foil and bake in oven for approx 30 min. Remove foil and sprinkle with remaining mozzarella cheese and a little more Parmesan. Bake for an additional 25 minutes, then broil for about 5 min or until cheese is browned. Let the lasagna set up on counter for at least 15 min.
Zucchini Brownies- Delicious!
1 1/2 C of grated zucchini
1 C of almond butter (I make my own)
1/3 cup of raw honey (I used probably 2/3 of what this recipe called for and it was very sweet
1 egg
1 tsp vanilla (I used almond extract instead)
1 tsp baking soda
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp allspice
1 C choc chips
Preheat oven to 350 degrees. Combine all ingredients. Pour into greased 9x9 (I used an 8x8 because that is what I had). Bake 25-30 min or until a toothpick comes out clean.
These are moist and delicious! I am going to try to grate some carrots in with the zucchini next time and see what happens!
Announcement: I will no longer be teaching Dance on a regular basis
It comes with heavy heart that I will be hanging up my dancing shoes after Sat March 26, 2014. I will still sub dance formats, but as most of you know I have back issues that will no longer allow me to teach this on a regular basis. Thank you all for your support over the years! Who knows, maybe I will post an entire class on YouTube sometime and you can dance with me in your homes anytime you wish!
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