Healthy Eating 4 U

From our family to yours!

Today we wear blue to acknowledge all the people affected by this disease!

To all our friends and family , L’ Shana Tova from our family to yours!

Looking to increase your protein at breakfast but want something more than just eggs? Why don’t you try adding some chicken apple sausage to your meal. So easy to make and so yummy! Each patty will add 23g of protein to your meal!

Ever thought of make your own salad night? 4 people each like different foods therefore 4 different salads! Put out different ingredients and let you family make their own salad!

For those of you who say you have no time in the morning to make breakfast…..Did u know it takes less time to make a breakfast sandwich then it does to go through the drive thru at McDonalds? Just sayin….

Healthier tuna casserole

Makes 6 servings

2 9oz cans of tuna
1T EVOL
2-3c sliced mushrooms
1 med red bell pepper chopped
2-4 C spinach
1T minced garlic
1 12oz bag frozen mixed vegetables
300g dry pasta
2T butter
1T flour
1C chicken broth or vegetable broth or bone broth
1/2 C 1/2 and 1/2 cream
1/2C shredded Parmesan
1tsp salt
1/2 tsp pepper

Add oil to pan, sauté garlic, mushrooms, peppers, mixed vegetables and add spinach towards the end.

Meanwhile Cook pasta in boiling water.
Add tuna, to vegetable mix, butter chicken stock and 1/2 and 1/2 and let simmer. Add pasta to Tina and vegetable mixture ) you can put it all in a casserole dish at this point.
Sprinkle the shredded Parmesan and cook in oven for 15 min at 350…

Now take this recipe and make it your own!

It doesn’t need to be thanksgiving to have some turkey! Here’s a great recipe using a slow cooker… put all the ingredients in before you leave for work and come home to the smell of thanksgiving !
Ingredients:
1 large onion sliced
1/2 tsp salt
2tsp garlic powder
2 tsp onion powder
1T dried tyme
1T dried sage
1 (~4pound) turkey breast
3/4 reduced sodium vegetable broth
2 bay leaves

Slice the onion and whisk together the spices.
Rub the turkey with the spice blend
Place onions in the bottom of the slow cooker and place turkey breast skin side down on top of the onions.
Add broth and bag leaves
Cover and cook on low for ~5 hours ( internal temp should be 165F)
Remove turkey to a cutting board and tent with foil , let rest for 10 minutes . Carve and serve with some veggies for a high protein, low carb meal!

Don’t give up! You did not gain it in a month, don’t expect to lose it that fast! Consistency is the key! Small sustainable changes can lead to results!

Love. Love, love this product! I’m sure it’s sold elsewhere but the only place near me where I have found it is . You can use it as a meat replacement or add it to a meat dish. Mushrooms are a good source of Vitamin D! They help boost our immune systems, have anti inflammatory properties, and help improve brain function - just to name a few health benefits! Mushrooms are also rich in antioxidants , selenium, b vitamins , potassium and Zinc. 1/2 cup of these crumbles gives you 9g of protein!

Looking for a quick, healthy meal that is high in protein but low in carbs? Try this Egg roll in a bowl recipe. It can be modified quite easily for vegetarians and vegans.

1 pound ground turkey breast
1 box of lion’s mane mushroom crumble
6 cups of coleslaw mix
4 cloves minced garlic
1T minced ginger
3 tablespoons coconut aminos
1/4 C green onion chopped
1T sesame oil
Sriracha to taste

Heat a large skillet over medium heat. Add the ground turkey breast and cook until done. Add the mushroom crumble and garlic and sauté for 20-5 minutes.
Add the coleslaw mix , ginger, coconut aminos and oil. Cook until cabbage is soft. Sprinkle with onions
Drizzle sriracha over individual servings!

Don’t eat meat, then just use the mushroom mix or add a plant based crumble!
Take this recipe and make it your own!!! You could add sesame seeds, nori seaweed, whatever you think you would enjoy!

Do you enjoy protein bars? Did your favorite make the list?

10 Best Protein Bars Of 2023, According To Experts 10 Best Protein Bars Of 2023, According To Experts

Looking for a quick , low calorie, low carb and healthy dinner? The whole bag is less than 200 calories… sauté some shrimp or chicken and you have a meal in under 10 minutes! No excuse to not eat healthy!!!

Happy thanksgiving from our family to yours!

Best frozen pizza out there and what’s even better is that is low carb because it has a cauliflower crust! So good they won’t even realize it’s healthy!

Looking for a high protein breakfast that is NOT eggs? How about kodiakcakes pancakes and vegetarian sausage patties ? Happy Halloween 🎃 #

Happy to work with this man today to promote his product!

Kodiak Cakes protein packed muffins are a great way to satisfy your sweet tooth! If you make them as directed 1 muffin =200 calories, 9g of fat, 24g carbs, and 7.5g of protein …. Here’s a trick of you are trying to lower your caloric intake…don’t add the eggs, milk, or oil… just mix the mix with sparking water, or diet soda… for one box, use 12oz of carbonated noncaloric beverage your muffin is now only 125 calories, 1.7g fat, 23g carbs and 6g of protein… You’re Welcome!!!!

Sometimes you gotta eat it just because it tastes good! A favorite dish from where I grew up… Poutine! But you know the dietitian in me made it just a bit healthier 😉. Part of living a healthy lifestyle is allowing yourself to eat the foods you like in moderation! There are no “good” or “bad “ foods, there is just food!

Veggies don’t have to be boring! Quickly sauté some green beans, grape tomatoes and sliced almonds and season how you like! Great side dish in under 10 minutes.

Who doesn’t like Rice Krispies treats???? Well using Ryse Jet puffed loaded Protein powder in marshmallow flavor and less marshmallows then the original recipe we increased the protein and decreased the carbs without sacrificing taste!

Looking for a high protein low carb treat? How about this cheese cake for only 125 calories per serving, 4g Carbs and 15g protein.

So easy to make and surprising yummy!
Here’s the recipe:
1/2c cottage cheese full fat or low fat ( I used 4.5% but will try it with low fat next time)
1 scoop protein powder ( I used Ghost chips ahoy)
1 large egg
0.5 tsp vanilla
1T vanilla Greek yogurt
Blend ingredients together.
Divide into three portions and bake at 225 degree for 45 minutes. Let cool, refrigerate and eat! You can sprinkle some cinnamon or if u want a more chocolatey taste Sprinkle with Twix shakers seasoning blend for a few extra calories! Start from here and make it your own, you will not regret it! Enjoy!!!

It’s mango season! Why not make a mango ahi tuna poke???? Add some avocado and cucumbers and you can serve as an appetizer or on top of a salad or rice to make a bowl!
To make the sauce I used 3T coconut aminos, 1T rice wine vinegar, 1-2 T sriracha ( depends on how spicy you like it) , 1tsp sesame oil, 1tsp ginger, 1tsp garlic and sprinkle with sesame seeds… so yummy!

What tastes better then a spinach salad with goat cheese, strawberries, walnuts and dried cranberries? Did you that the vitamin C in the strawberries and cranberries help you better absorb the iron in the spinach? Well you know now!

Bored of the same old breakfast? This is the new favorite in my house… take an egg white wrap, heat it up for a minute or two ( my favorite brand is ) spread some avocado or use Trader Joe’s avocado number guacamole to go ( we used half a container per wrap) and 2-3 slices of bacon and wrap! A high protein breakfast on the go! Takes about 5 minutes if u make the turkey bacon in the air fryer !!!
You can add to it some spinach, tomatoes, scrambled eggs, cheese,…. #

So some of you already know that I’m a big fan of . I’m even a bigger fan now that I know this…..
If you go to www.tasteofhome.com/egglife/ Not only will you get some great recipe ideas that have breakfast, lunch, dinner and snacks too! All their recipes are using their egglife wraps. What makes this even better is that every time you check out this website will make a donation to the American Diabetes Association summer camp financial aid fund! How awesome is that?????
So visit their digital cookbook NOW!!!

Let’s talk about broccoli sprouts…
These 3-5 day old broccoli plants are a nutritional powerhouse containing 10-100 times more sulforaphane than the adult broccoli plant. Why is Thai important you ask…. Well, this strong antioxidant has anti cancer properties, helps decrease inflammation, increases the detoxifying enzymes in the liver , has antibacterial properties, promotes gut health, is rich in CoQ10 and helps with estrogen clearance! Should I continue???? Easy to add to salads, sandwiches and anything else you can think of!

I don’t normally like protein powders as I tend to find them chalky tasting. Well, not this one…. One scoop with 6-8oz of almond milk , crushed ice…. What a yummy treat that was under 200 calories and gave me 25g of protein!! It comes in a variety of interesting flavors… I tried the chips ahoy flavor and it was delicious!!