The February Fitness Challenge of adding one new move a day went extremely well.  I was happy to see people sharing the moves, trying them and making positive comments.  When asked what you would like to see for a next challenge, many suggested some type of food challenge.  I am still planning a schedule as to how to break down the challenge, so be patient.  It will be ready soon!

In the meantime, I found a great site called Buzzfeed Clean Eating Challenge.  It has step by step instructions and recipes for breakfast, lunch dinner and snacks.  Many of the recipes look and sound delicious.  Prepping ahead of time seems key as for most programs.  I wanted to share this recipe because it looked so good that it is my pick of the week.  I may have to use brown rice and make it ahead of time for some of my kids.  Two out of the four are not crazy about quinoa, so if I make brown rice with dinner on a different night it will be easy to save and use for them.  I do not like to cater to different likes or dislikes, but this is an easy swap!

FRIED QUINOA WITH SNAP PEAS, MUSHROOMS, AND SCRAMBLED EGGS
Serves 1

Ingredients
2 scallions, greens and whites divided
1 tablespoon extra virgin olive oil, divided
1 cup snap peas, trimmed and cut in 1-inch pieces
1/8 teaspoon kosher salt
freshly ground pepper
1 clove garlic, minced
1 shallot, minced
1 cup cremini mushrooms, thinly sliced
1 large egg for women; 2 large eggs for men
1 teaspoon apple cider vinegar
1/2 cup Big Batch Cooked Quinoa (recipe below)
1 teaspoon tamari

Procedure
Thinly slice scallion whites, and cut scallion greens into 1/2-inch pieces.

In a large skillet, heat 1 teaspoon olive oil, then add snap peas. Cook 1-2 minutes, shaking the pan occasionally, until the snap peas are slightly blistered and getting soft. Transfer snap peas to a bowl and set aside. Wipe out the pan, discarding any remaining water.

Return skillet to medium heat and add 1 teaspoon oil. When oil is hot, add the scallions whites, garlic, and shallot, and cook until starting to soften, about 30 seconds. Add mushrooms, scallions greens, and 1 tablespoon water and cook an additional 2 minutes, shaking the vegetables around the pan occasionally, until mushrooms are soft and the scallion greens are wilted.

Meanwhile, crack the egg into a small mixing bowl, with kosher salt, freshly ground pepper, and 1/4 teaspoon water and a pinch of salt, and whisk vigorously until the white and the yolk are thoroughly combined. In a medium nonstick skillet, heat 1 teaspoon olive oil over medium heat. Add egg and scramble it by moving the raw egg around the pan with a rubber spatula for about a minute, scraping the bottom of the pan as the egg cooks. When egg is cooked, remove the pan from the heat.

When mushrooms are cooked, add vinegar and scrape any browned bits off the bottom of the pan. Add quinoa, snap peas, tamari, and scrambled egg and toss together until the egg is broken up and the mixture is heated through.

423 calories, 17.5 g fat (1.8 g saturated fat), 55.8 g carbohydrate (7 g fiber, 3.2 g sugars), 14.1 g protein, 923 mg sodium, 0 mg cholesterol

Enjoy!  

Stay tuned for the food challenge coming soon!!!

Best,

Donna

Pick of the week...

I have been frustrated lately with feeling tired and achy.  I know my body is trying to tell me something, and I just need to pay more attention to the signs.  Learning how to be in tune with your body and self-heal has always fascinated me.  I am starting to read more and practice self-tune-up techniques.  Being mindful of posture and body mechanics is key as well as being mindful of what you eat.  This month I'm trying very hard to eat clean and see if I notice a difference in my energy and regular aches and pains.

If you're like me, finding time to prep food and cook can be challenging.  Today, Sunday, I plan on roasting a variety of vegetables to have on hand for the week.  They will be added to salads for lunches and served as sides with dinners.

Vegetables to use:

anything in your fridge--I'm using mushrooms, butternut squash, cauliflower, broccoli, parsnips, and brussel sprouts.  After washing and chopping, I will pat the veggies dry and season them with olive oil, and a maple infused balsamic vinaigrette.  I also add turmeric (great anti-inflammatory) and black pepper.   Mix the vegetables in a large roasting pan so the oil and vinegar covers them.  Set oven for 375 and roast for 30-45 minutes depending on your oven and quantity of vegetables in pan.

If you plan on storing the vegetables for meals later in the week, allow them to cool and then place in glass storage containers.  Enjoy all week!  Some ideas:  brown rice bowl with roasted veggies on top, arugula and fried eggs with roasted veggies, grilled chicken, pork or steak with roasted veggies on side, baked quinoa, goat cheese and roasted veggies, options are endless!  Share some of your creations.

Happy week ahead.

Best,

Donna

Pick of the week...

Writing up a meal plan takes time but is worth it in the end because of the money you save and healthier meals you prepare.  It also becomes easier because you learn how to prep ahead of time and use leftovers for either lunch the next day or as part of your dinner the following night.  I love using printable grocery shopping lists.  There are many free online lists to choose from.  They help organize your items and make it easy to plan out your meals.

Using potatoes this week for 2 meals, so my "pick of the week"is an Italian Fritata which calls for potatoes, eggs, tomatoes, basil, spinach and cheeses.  A comfort meal on these cold nights!  Leftovers great for lunches or breakfast.

If interested in full recipe, please let me know and I'll be happy to send it your way.

Happy Valentine's Day!

Best,

Donna

"Pick of the week"...

For those of you who are going to Super Bowl parties tonight or hosting a gathering,  try making something that is healthy for snacking.  You won't feel guilty(or bloated!) the next day.  There are many healthy recipes for guacamole and veggie & hummus platters.  I also like serving this dish because it has protein as well as fiber.  My "pick of the week" is a tuna-white bean dip.

You'll need:

1 can of solid white albacore tuna in water, drained
1 can of Great White Northern beans, drained
1 lemon
1-2 T olive oil
salt and pepper
fresh parsley, chopped

Mash the beans and add the can of tuna.  Mix together.  Add the olive oil & fresh squeezed lemon.  Season with salt and pepper and garnish with the parsley.  Serve with veggies, pita chips, or whole grain crackers.

Enjoy!


Donna

Pick of the week...

First big snow of the season arrived and we are all happy here.  I love a good snow storm especially when it hits on the weekend. All sports and activities canceled, and we can hunker down for the day and night!  Trails made on our hill and sledding and snow boarding kept kids and adults happy. Appetites increased from all the exercise so my kitchen is like a snack shack!

Back to sports schedule for the week so trying to plan weekly meals can be a challenge.  Preparing ahead of time has been helpful but sometimes tricky to find choices that can be warmed up later in the evening.  A family favorite that is easy, inexpensive, and great to do ahead of time is baked potato bar.  There is something for everyone, it is filling and can be healthy too.  Potatoes can be baked ahead of time and kept warm wrapped in foil.  Vegetables can be steamed in microwave or heated on stove top and leftovers like chicken or taco meat can be added as well.  Sweet potatoes are a nice option too.  I let my kids be creative and design their own potato by having lots of toppings.  It's definitely a crowd pleaser!

My personal favorite--sweet potato with black beans and avocado.  Please share your creations!  I would love to hear from readers and hear what works in your homes.

Enjoy the snow.  Perfect conditions for many outdoor activities.

Best,

Donna

Pick of the week....

There are advantages of having various monthly office appointments with your kids.  It is the one time I can sit with a magazine and check out celebrity news,  read about the latest fitness craze and food trend, and collect new recipes to try at home.  Last week while waiting at the orthodontist's office I found some great new dinner's from the January/February 2016 issue of Cooking Light.
We eat quite a bit of chicken, so finding new twists is always great for me.  I plan on making a little extra to have for lunches.  Always great to plan ahead for other meals.

The "pick of the week" is a new recipe for me.  It is a lighter version of the traditional Classic Chicken Marsala.  After Cooking Light's flip....

Mushroom and Chicken Marsala Bowls

Ingredients

• Print Recipe
• Email

• Save Recipe
• Add to Shopping List

2 1/2 tablespoons butter, divided

1 cup uncooked quinoa, rinsed and drained

1 1/2 cups unsalted chicken stock, divided

3/4 teaspoon kosher salt, divided

1 1/2 tablespoons canola oil, divided

1 (6-ounce) package fresh baby spinach

1 pound mushrooms, quartered

8 ounces skinless, boneless chicken thighs, cut into bite-sized pieces

1/4 cup minced shallots

1 1/2 tablespoons chopped fresh thyme

4 garlic cloves, thinly sliced

1/2 cup dry Marsala wine

1 teaspoon Dijon mustard

1/4 teaspoon freshly ground black pepper

Preparation

1. Melt 1 1/2 teaspoons butter in a small saucepan over medium-high heat. Add quinoa to pan; sauté 3 minutes or until toasted and fragrant. Add 1 1/4 cups stock; bring to a boil. Cover, reduce heat, and simmer for 12 minutes. Remove from heat; let stand 10 minutes. Stir in 1/4 teaspoon salt.

2. Heat a large skillet over medium-high heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. Add spinach; cook 1 1/2 minutes or until beginning to wilt. Remove spinach from pan.

3. Melt 1 1/2 teaspoons butter in pan. Add 1 1/2 teaspoons oil; swirl to coat. Add mushrooms; cook 8 minutes, turning to brown on all sides. Remove mushroom mixture from pan.

4. Add remaining 1 1/2 teaspoons oil to pan; swirl to coat. Add chicken to pan; sauté 4 minutes, browning on all sides. Add shallots, thyme, and garlic; sauté 1 1/2 minutes. Add wine and remaining 1/4 cup stock, scraping pan to loosen browned bits. Cook 2 minutes or until liquid is reduced by two-thirds and becomes slightly syrupy. Remove from heat. Add remaining 1 1/2 tablespoons butter, mustard, pepper, and remaining 1/2 teaspoon salt, stirring constantly until butter melts. Stir in mushrooms and spinach. Serve over quinoa.

I hope this is a hit with you and yours!  Enjoy!

Best,

Donna

Pick of the week...

Happy New Year!  I hope every one's 2016 is filled with happiness, peace, and good health.  The new year is a new beginning for many.  Lots of new year resolutions are made with good intentions.   As a fitness trainer I am excited to see people taking more classes, heading outdoors for walks and runs, and cutting back on processed foods.  The only problem is for many it doesn't last because people set unrealistic goals that they can't maintain.  Don't let that be you.  Set attainable goals so you feel successful and want to continue on your healthy journey!  Start by adding an extra glass of water a day, or extend your workout by 5 minutes,  or take one more lap around the track, maybe use less sugar in your coffee, little things add up!  Soon these little changes become your daily routine.  We all have off days, I  just had a few!  However, we can't beat ourselves up.  Tomorrow is a new day to start over.

My pick of the week is from MindBodyGreen, Simple Clean Winter Stew.  This will help you feel better knowing you're putting good food into your body and taste delicious.

Recipe serves 4.
Ingredients
1 T coconut oil
1 large yellow onion, diced
2 cloves of garlic, minced
2 cups of vegetable broth
4 medium sweet potatoes, cut into cubes
3 large carrots, sliced
2 T tamari (or soy sauce, if gluten free is not necessary)
3 cups chopped kale
salt and pepper to taste

Preparation
1. Heat coconut oil in large pot at medium -high. Add onion and garlic and cook for about 5-7 minutes.  2.  Add broth and bring pot to boil.  Add sweet potato and carrots and simmer for 15 minutes.  3. Stir in tamari and kale and turn down heat.  Allow kale to cook for 1-2 minutes.  Add salt and pepper and enjoy right away.


Wishing you a happy week ahead.  Remember, small changes make big differences!

Donna