Lean and Green Recipe - Sheet Pan Butter Garlic Cod

YIELD: 4 SERVINGS

COMPLETE LEAN & GREEN MEAL: 1 LEANEST, 2 HEALTHY FATS, 3 GREEN, 2 CONDIMENTS

TOTAL TIME: 20 MINUTES

Ingredients

• 4, (9-oz.) raw cod fillets
• ½ tsp each: salt & pepper, divided
• 4 tbsp butter, slightly softened
• 2 garlic cloves, minced
• 3 roma tomatoes, quartered
• 8 Belgian endives, halved

Directions

1. Preheat the oven to 375⁰F.
2. Line the sheet pan with parchment paper, and spray lightly with cooking spray.
3. Season the cod with a ¼ teaspoon of salt and pepper.
4. Spread the butter and garlic over the top of each fillet.
5. Place the fillets in a single layer on one side of the sheet pan.
6. Place the tomatoes and endives on the sheet pan in a separate section from the cod. Season with ¼ teaspoon of salt and pepper.
7. Place the sheet pan in the oven and cook for about 15 to 20 minutes, or until cod flakes easily and reaches an internal temperature of 145⁰F.
8. For each serving, plate 7 ounces of cooked cod with 3 tomato wedges and 4 endive halves. Drizzle the juice from the pan over the fish.

Nutrition Facts:  Per serving: 340 calories, 13g fat, 7g carbohydrate, 47g protein

 

OPTAVIA Healthy Habits Newsletter - 4/26/2021

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Cauliflower Grilled Cheese - Lean & Green Recipe

 

YIELD: 4 SERVINGS

COMPLETE LEAN & GREEN MEAL: 1 LEAN, 3 GREEN, 1 CONDIMENT

TOTAL TIME: 30 MINUTES

Ingredients

• 6 cups cauliflower rice
• 3 large eggs
• 2 tbsp grated parmesan cheese
• ¼ tsp salt (optional)
• 12, 1-oz. reduced-fat cheddar cheese slices

Directions

1. Preheat the oven to 425⁰F.
2. Spread the cauliflower on a baking sheet lined with parchment paper and bake for 30 minutes until golden brown. Remove from the oven and allow it to cool.
3. Reduce the heat to 400⁰F.
4. In a kitchen towel, squeeze the cauliflower to remove the excess moisture. Mix together the cauliflower with the eggs, parmesan, and salt.
5. Scoop 1/3 cup of the cauliflower mix onto a section of the parchment-lined sheet pan and shape into a bread slice, about ¼-inch thick. Repeat 7 times for a total of 8 cauliflower "bread" slices. Bake the cauliflower "bread" at 400⁰F for 8 minutes.
6. Remove from the oven, top one cauliflower “bread” slice with 3 slices of cheddar cheese, and then place another cauliflower slice on top. Repeat 3 times for a total of 4 grilled cheese sandwiches.
7. Return the sheet pan to oven and cook until the cheese is melted. 

Stovetop Method: For a slightly crispier grilled cheese sandwich, follow steps 1 through 6 in the directions above. Once the cauliflower “bread” slices have been baked, use a wide spatula to transfer four of the slices to a lightly coated, non-stick skillet heated over medium high heat. Top each of the 4 cauliflower “bread” slices with 3 slices of cheddar cheese, and then place a cauliflower “bread” slice on top of each one to make a total of 4 grilled cheese sandwiches. Cook until cheese is melted.

Nutrition Facts:  Per Serving: 340 calories, 20g fat, 10g carbohydrate, 31g protein

OPTAVIA Healthy Habits Newsletter - 4/19/21

Please click below to view my OPTAVIA Healthy Habits eNewsletter from 4/19/21. If you'd like to receive a copy in your email each week, please complete this quick google form with your email address and a request to subscribe to the newsletter.

https://optaviashare.com/p/7f4e36563f4e295371788027da4b4ae7/10313479

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Garlic Black Pepper Tofu with Napa Cabbage - Lean and Green Recipe

YIELD: 4 SERVINGS

COMPLETE LEAN & GREEN MEAL: 1 LEAN, 3 GREEN, 3 CONDIMENTS 

TOTAL TIME: 30 MINUTES

Ingredients

• 3½ lbs. tofu, diced into 1-inch pieces
• 8 cloves garlic, minced
• 2 tbsp fish sauce
• ¼ cup water
• 1 tbsp black pepper
• 2 lbs. Napa cabbage, cut into 2-inch bite-sized pieces (should yield about 6 cups)

Directions

1. Evenly distribute the tofu in a wide skillet.
2. In a bowl, combine the remaining ingredients except Napa Cabbage. Pour the mixture over the tofu, cover, and simmer for about 10 minutes. Gently stir the tofu, being careful not to break up the tofu too much.
3. Meanwhile, set-up a steamer and steam the Napa cabbage until tender.
4. Serve the tofu with the steamed cabbage.

Nutrition Facts:  Per serving: 300 calories, 39g protein, 9g carbohydrate, 13g fat

OPTAVIA Healthy Habits Newsletter - April 12, 2021

 Please click below to view my OPTAVIA Healthy Habits eNewsletter from 4/12/21. If you'd like to receive a copy in your email each week, please complete this quick google form with your email address and a request to subscribe to the newsletter.

https://optaviashare.com/p/dd2c43b66bb2423722db27d33b0a228b/10271714

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Six Months!

It's been SIX MONTHS since I made a decision to take control of my health. October 11, 2020 was the day before I started on this program. I was nervous and scared, but also so so so tired of feeling like crap. I had zero expectations, and I was positive it wouldn't work for me, but I also told myself I was giving it 100%, so that when I didn't have any results and still felt like crap in two weeks, it was because the program didn't work, not because I didn't follow it properly. <Yeah, read that again - I know how twisted that sounds.>

I actually wrote down "I am going to put 100% into this program. I need it for myself" and "I want to feel healthy. I want my kids to have a good example. I want my boyfriend to be proud of me. I want to fit into my clothes again. I want to travel."

Those are all superficial reasons - but they were all I had at the time. I didn't know how much my life would change from this program. I didn't know that in 4.5 months, I'd lose SIXTY POUNDS and keep it off. I didn't know I'd build healthy habits that will last me the rest of my life. I didn't know that my body would finally balance out, my inflammation would go away, my digestive issues would be nearly completely resolved, I'd be able to eat whatever I wanted again (in moderation), and I'd feel friggin amazing with more energy than I've had in years. I didn't know that I'd be sleeping better, and that making myself a priority is not at all a selfish thing to do, and that taking care of myself feels pretty darn amazing. 

I took that picture on the left on October 12, 2020. I was absolutely certain it wasn't ever going to be seen or shown anywhere and I was going to delete it (but I didn't, because I needed some sort of visual to see if I made any progress). You can see the defeat on my face. The picture on the right is from this month - April 2021. I can't even put into words the difference in my outlook and demeanor. I feel alive again. I have hope - maybe for the first time in my entire adult life. I HAVE HOPE FOR MY FUTURE.

It took me three days to know this program was different. 

It took me three weeks to know I had to share it with others, because keeping it to myself was not ok. 

I changed my life in a matter of weeks. After struggling for YEARS to make a difference, I found my health on this program. And I want that for everyone I know. I am HERE for it. When you're ready, I'm here for you. I want to help you, too. I want you to feel this amazing, and experience this level of freedom. I want to share it with everyone I know. It's too good to keep to myself. 

Six Months on OPTAVIA - MyJourneyToAHealthyMe.com

www.MyJourneyToAHealthyMe.com

Progress Update - Almost 6 months

For two years, I was completely confident that I was so different, so special, with such unique and weird food issues, that this program wouldn't work for me. I straight up told my friend (who is now my coach) that it wasn't going to work and I wasn't going to do it...and I didn't say that just once, I said it repeatedly for two years. 

By October of 2020, I hit a point where I had nothing else to lose by trying this program. I was following my own special elimination diet. I was feeling like crap from nearly every food I ate. I was so sure that this program wouldn't work, that I twisted it around in my mind and thought it would be one more thing to add to my list of failures (up there with whole30, keto, WW, intermittent fasting, dairy free, gluten free, soy free, low carb, pescatarian, blah blah blah) and say "yep, that didn't work for me". 

I told my coach I'd commit to it for a month (but really, I was thinking two weeks in my head). I gave it two weeks at 100% expecting ZERO results, expecting to fail. I convinced myself I had to give it my all, and then when I failed it was because the program didn't work, not because I didn't follow the program (it was that twisted in my head).

I started program on October 12, 2020. By October 15, I knew this was different. Three full days and I knew this program was going to change my life. Turns out I'm not special. I'm not unique. I'm not the one person it doesn't work for. This program works for 100% of the people, 100% of the time, if you commit to it 100%. It's not a magic drug, pill or potion - it's real food, and a real shift in mindset, and it WORKS. 

All it took was me being desperate enough to try one more thing to feel better. I didn't care about the number on the scale - I cared about feeling better. I cared about eating food again. I cared about my clothes fitting properly.

I found my hope on this program. I found myself. I want that for you too. Let me help you find your hope. Let me help you find yourself. It's worth it.

This is about being HEALTHY. I’m not gonna talk to you about “summer bodies” or whatever, because I think that’s crap. Your body is your body no matter the season. 

I am going to talk to you about how I finally got to the point where I feel so good on the inside, the outside doesn’t matter. Yes, I am loving buying new clothes. I am also loving being able to do things physically that I couldn’t do before (cross my legs comfortably, run and chase my kids, play hopscotch and not want to keel over, curl my legs up under me in a chair, etc), but all of that is secondary to this immense feeling of happiness and excitement, and the ability to feel so friggin good, that I’ve been able to dream again. Not short term wishy washy ideas, but big, exciting, amazing goals for myself and my future. When I say this program changed my life, I mean it changed ME. Now that I’m feeling more like myself, my life is changing - and I couldn’t be happier about it. It’s wild and wonderful to have dreams & know they’re possible and achievable.

When you’re ready to dream again, let me know - I’ll share everything I have learned, and we can enjoy this journey together.

www.MyJourneyToAHealthyMe.com

Sheet Pan Roasted Pork Tenderloin and Cabbage - Complete Lean and Green Recipe

YIELD: 4 SERVINGS

COMPLETE LEAN & GREEN MEAL: 1 LEANER, 1 HEALTHY FAT, 3 GREEN, 3 CONDIMENTS

TOTAL TIME: 30 MINUTES

Ingredients

• 1¾ lb. pork tenderloin
• ¼ tsp each: salt & pepper
• 2 tbsp wholegrain mustard
• 6 cups shredded cabbage
• ¼ cup cider vinegar
• ½ tbsp caraway seeds
• 4 tsp canola oil

Directions

1. Preheat oven to 400⁰F.
2. Line a sheet pan with parchment paper and lightly coat it with cooking spray.
3. Season the pork with salt and pepper.
4. Spread mustard evenly over top of the pork.
5. Place the pork on one side of the sheet pan.
6. Toss together the cabbage, vinegar, caraway, and oil. Transfer to a sheet pan in a separate section from pork.
7. Place the sheet pan in oven and cook until pork reaches an internal temperature of 145⁰F, about 25 to 30 minutes. Remove from the oven and allow to rest.

For one serving, plate 6 ounces cooked pork with 1½ cups cabbage. Drizzle any remaining juice from pan over the pork.

Nutrition Facts: Per Serving: 290 calories, 10g fat, 6g carbohydrate, 43g protein

OPTAVIA Healthy Habits Newsletter - 4/5/21

Please click below to view my OPTAVIA Healthy Habits eNewsletter from 4/5/21. If you'd like to receive a copy in your email each week, please complete this quick google form with your email address and a request to subscribe to the newsletter.

https://optaviashare.com/p/a43d92c6e042bbdd513790e80bbc097a/10231805

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