Newsletter - Mindful Eating

Please click below to view my OPTAVIA Healthy Habits eNewsletter from 5/15/23. 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/94e499f9fa49c5fb57e90f705dce252d/13909785

Newsletter - Healthy Hydration 5/8/23

 Please click below to view my OPTAVIA Healthy Habits eNewsletter from 5/8/23. 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/0499acbcbe75d284bae3e892247974dd/13875896

https://optaviashare.com/p/0499acbcbe75d284bae3e892247974dd/13875896

Cheddar Biscuit Fueling + Egg Breakfast Sandwich

Biscuit fueling + 1 egg (1/3 of lean) + a few cherry tomatoes and pieces of lettuce + 1 wedge laughing cow (1 condiment) = YUM

I used a dash mini waffle maker, split the fueling batter (mixed as directed) into two equal parts to make two pieces in the waffle maker, and waffled the egg too.

This particular dash mini waffle maker is the cheapest option on amazon right now and cheaper than I've seen it in stores recently, so if you don't have one, here's a good option! https://amzn.to/3kG80cT

Grilled Chicken Power Bowls with Green Goddess Dressing - Complete Lean and Green Meal

 Um….yum!!! Super easy to prep ahead too!

Grilled Chicken Power Bowls with Green Goddess Dressing

Total Time: 45 minutes

Ingredients:

1½ lbs. boneless, skinless chicken breasts

¼ tsp each (or less) salt & pepper

1 cup riced or cubed kabocha squash

1 cup riced zucchini

1 cup riced yellow summer squash

1 cup riced broccoli

8 cherry tomatoes, halved

4 radishes, sliced thin

1 cup shredded red cabbage

¼ cup hemp or pumpkin seeds

Green Goddess Dressing

½ cup low-fat plain Greek yogurt

1 cup fresh basil

1 clove garlic

4 tbsp lemon juice

¼ tsp each (or less) salt & pepper

Directions:

1. Preheat grill or oven to 350⁰F.

2. Season chicken with salt and pepper.

3. Grill or roast chicken about 10-12 minutes until it reaches an internal temperature of 165⁰F. When done, remove from oven and set aside to rest, about 5 minutes. Cut into bite-sized pieces and keep warm.

4. While chicken rests, steam riced kabocha squash, zucchini, yellow summer squash, and broccoli in a covered microwave proof bowl about 5 minutes until tender.

5. For the dressing, combine all of the ingredients in a blender and puree until smooth.

6. To serve, place an equal amount of the riced veggie mixture into four individual serving bowls. Add an equal amount of cherry tomatoes, radishes, and shredded cabbage to each bowl along with a quarter of the chicken and one tablespoon of seeds. Drizzle dressing on top, and serve.

Per serving: 300 calories, 10g fat, 12g carbohydrate, 43g protein

For those of you on this journey to health with me, this recipe makes 4 servings, each serving is a complete Lean and Green with 1 leaner, 3 green, 1 healthy fat, and 3 condiments.

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If you want to learn more about the health program I follow and share as a coach, let’s talk.

Blackened Shrimp and Asparagus - Complete Lean and Green Meal

 Holy yum.

This is on regular rotation at my house.

Blackened Shrimp and Asparagus

Ingredients:

18 oz large uncooked shrimp, peeled and deveined

1/2 teaspoon chili powder

1/2 teaspoons paprika

1/4 teaspoon onion powder

1/2 teaspoon cumin

1/2 teaspoon garlic powder

1/4 tsp salt

2 tsp lemon juice

4 teaspoons olive oil, divided

3 cups Asparagus

Directions:

In a large bowl add the shrimp, chili powder, paprika, onion powder, cumin, garlic powder, lemon juice, and salt. Set aside.

In a medium sized skillet over medium high heat, add 2 tsp olive oil and asparagus. Saute until tender about 5-7 minutes. Slide to the side of the skillet

Add 2 tsp olive oil and shrimp and cook for 2-3 minutes or until no longer pink.

Divide into 2 equal portions.

Makes 2 Servings. If you’re following the same health and nutrition program that I used to lose 60lbs in 4.5mos, each serving is a complete lean and green meal, with 1 Leanest, 3 greens, 2 fats and 3 Condiments.

If you’d like to learn more about how to fuel your body with healthy and nutritious foods in the exact right combination of macros, let’s talk…message me or submit this form and I’ll reach out! https://form.jotform.com/223644431205144