Better Tomorrow

I'd like to share some basic tips and resources for how to maintain a healthy lifestyle.

Problems are not stop signs, they are guidelines.

𝙎𝙥𝙞𝙣𝙖𝙘𝙝 & 𝙈𝙪𝙨𝙝𝙧𝙤𝙤𝙢 𝙌𝙪𝙞𝙘𝙝𝙚

𝙄𝙣𝙜𝙧𝙚𝙙𝙞𝙚𝙣𝙩𝙨

• 2 tablespoons extra-virgin olive oil
• 8 ounces sliced fresh mixed wild mushrooms such as cremini, shiitake, button and/or oyster mushrooms
• 1 ½ cups thinly sliced sweet onion
• 1 tablespoon thinly sliced garlic
• 5 ounces fresh baby spinach (about 8 cups), coarsely chopped
• 6 large eggs
• ¼ cup whole milk
• ¼ cup half-and-half
• 1 tablespoon Dijon mustard
• 1 tablespoon fresh thyme leaves, plus more for garnish
• ¼ teaspoon salt
• ¼ teaspoon ground pepper
• 1 ½ cups shredded Gruyere cheese

𝘿𝙞𝙧𝙚𝙘𝙩𝙞𝙤𝙣𝙨

Step 1
Preheat oven to 375 degrees F. Coat a 9-inch pie pan with cooking spray; set aside.

Step 2
Heat oil in a large nonstick skillet over medium-high heat; swirl to coat the pan. Add mushrooms; cook, stirring occasionally, until browned and tender, about 8 minutes. Add onion and garlic; cook, stirring often, until softened and tender, about 5 minutes. Add spinach; cook, tossing constantly, until wilted, 1 to 2 minutes. Remove from heat.

Step 3
Whisk eggs, milk, half-and-half, mustard, thyme, salt and pepper in a medium bowl. Fold in the mushroom mixture and cheese. Spoon into the prepared pie pan. Bake until set and golden brown, about 30 minutes. Let stand for 10 minutes; slice. Garnish with thyme and serve.

10 Reasons to eat mint.

Each patient carries his own doctor inside him.

𝙈𝙖𝙡𝙬𝙖𝙣𝙞 𝘾𝙝𝙞𝙘𝙠𝙚𝙣 𝙎𝙪𝙠𝙠𝙖 𝙍𝙚𝙘𝙞𝙥𝙚

𝙏𝙝𝙞𝙣𝙜𝙨 𝙔𝙤𝙪 𝙉𝙚𝙚𝙙:

For Chicken:
• Half kg boneless chicken
• 4 onions, chopped
• 1/2 tsp turmeric powder
• 2 tbsp ginger paste
• 3 tbsp garlic paste
• 2 tbsp coconut oil
• Salt (as per taste)
• 1 coconut, grated

For Malwani Masala:
• 12 red chillies
• 2 tsp whole coriander seeds
• 4-5 cloves
• 1/2 tsp peppercorns
• 1/2 tsp cumin seeds
• 1/2 tsp shahi jeera seeds
• 4-5 green cardamoms
• 2-3 black cardamoms
• 1/2 cup dry coconut, grated
• 1 tsp. poppy seeds (khus khus)

Method:

1. Grind all the Malawi masala ingredients and keep it aside.
2. Take a pan and roast the grated coconut and whole red chilies. Grind this roasted mixture with garlic paste, cumin seeds, roasted coriander seeds and water.
3. Now, add chopped coriander, Malawi masala and a little more water to it. Grind it again into a coarse masala paste.
4. For chicken, heat the oil in a pan, add ginger and garlic paste, chopped onions and cook for a while.
5. When the onions turn light brown in color, add turmeric, salt and cook for a few minutes.
6. Now, add the chicken to the pan, mix it well and then add the masala paste.
7. Cook for 15-20 minutes or till the chicken is done and well coated in the masala.
8. Serve hot. Garnish it with sliced onion and lemon wedges on the side with half a lemon squeezed over.

Rules for a living.

Every morning’s dew is a fresh breath of a new beginning.

𝙀𝙖𝙨𝙮 𝘾𝙝𝙞𝙘𝙠𝙚𝙣 𝘽𝙧𝙪𝙨𝙘𝙝𝙚𝙩𝙩𝙖 𝘾𝙖𝙨𝙨𝙚𝙧𝙤𝙡𝙚

𝙄𝙣𝙜𝙧𝙚𝙙𝙞𝙚𝙣𝙩𝙨

• 2 1/2 cups herb-seasoned bread crumbs (we used Pepperidge Farm's Herb Seasoned stuffing mix)
• 1/2 cup chicken broth fat-free (optional water)
• 15 ounces petit diced tomatoes can
• 1 1/2 pounds boneless and skinless chicken breasts cut into small bite-sized pieces
• 1/2 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt
• 1 1/2 teaspoons dried oregano
• 1 cup mozzarella part-skim

𝙄𝙣𝙨𝙩𝙧𝙪𝙘𝙩𝙞𝙤𝙣𝙨

• Preheat oven to 400 degrees.

• In a mixing bowl combine bread crumbs, chicken broth, and diced tomatoes with liquid, set aside.

• In a 9 x 13-inch casserole pan add chicken pieces, garlic powder, pepper, salt, and oregano, and 3/4 cup cheese, toss to combine.

• Add bread crumb mixture and spread evenly over chicken. Sprinkle with the remaining cheese.

• Bake for 35 minutes, or until chicken is done.

Life is ten percent what happens to you and ninety percent how you respond to it.

Eating regularly will ensure you have the energy you need to last all day. Food is the fuel your brain needs to help you think so make time to eat nutritious foods!

A fit, healthy body that is the best fashion statement.

𝘾𝙝𝙞𝙘𝙠𝙚𝙣 𝙨𝙩𝙧𝙤𝙜𝙖𝙣𝙤𝙛𝙛

𝙄𝙣𝙜𝙧𝙚𝙙𝙞𝙚𝙣𝙩𝙨

⦁ Olive oil 2 tbsp.
⦁ shallots 2 long, thinly sliced
⦁ chestnut mushrooms 200g, thickly sliced
⦁ garlic 2 cloves, crushed
⦁ skinless chicken breasts 450g, thinly sliced
⦁ Corn flour 1½ tbsp.
⦁ chicken stock 150ml
⦁ Dijon mustard 1½ tsp.
⦁ baby spinach 80g
⦁ natural yogurt 150g
⦁ Lemon 1, juiced to make 1 tsp.
⦁ cooked brown rice 600g
⦁ steamed green beans 320g
⦁ flat-leaf parsley ½ a small bunch, chopped

𝙈𝙚𝙩𝙝𝙤𝙙

⦁ STEP 1
Heat 1 tbsp. of the oil in a non-stick frying pan over a medium heat. Cook the shallots for 10 minutes until softened, reducing the heat and adding a splash of water if they start to catch.

⦁ STEP 2
Add the mushrooms and cook for 5 minutes until softened and starting to turn golden. Add the garlic and cook for a further minute, season well and then scrape everything into a bowl.

⦁ STEP 3
Put the chicken in a large bowl and season. Sprinkle over the cornflour and toss to coat. Wipe the frying pan clean and add the remaining oil. Fry the chicken for 3-4 minutes or until golden.

⦁ STEP 4
Add the stock and mustard, along with the mushroom mixture. Simmer for 5 minutes or until the chicken is cooked through, and then stir in the spinach, cooking until just wilted. Add the yogurt and bring to a gentle bubble – don’t simmer for too long or it may split. Stir in the lemon juice and season to taste. Serve with brown rice, green beans, the parsley and a final sprinkle of black pepper.

Healthy and Happy Living.

A good laugh and a long sleep are the best cures in the doctor’s book.

𝙃𝙀𝘼𝙇𝙏𝙃𝙔 𝘾𝙃𝙄𝘾𝙆𝙀𝙉 𝘽𝙍𝙊𝘾𝘾𝙊𝙇𝙄 𝙎𝙊𝙐𝙋

𝙄𝙣𝙜𝙧𝙚𝙙𝙞𝙚𝙣𝙩𝙨

• 1 large onion finely chopped
• 2 large carrots peeled and finely chopped
• 2 celery ribs finely chopped
• 4 garlic cloves crushed
• 1 bay leaf
• 1 tbsp. dried mixed herbs
• 1 tsp chili flakes/red pepper flakes (optional)
• 5 cups broccoli stems removed and finely chopped
• 6 cups chicken stock/broth (Home-made or good quality store bought )
• 2 cups milk
• 2 tbsp. corn flour/cornstarch mixed with 2 tbsp. water
• 2 cups shredded chicken (I used rotisserie chicken)
• salt and pepper to taste
• lemon juice to taste

𝙄𝙣𝙨𝙩𝙧𝙪𝙘𝙩𝙞𝙤𝙣𝙨

• Sauté the onion, celery, carrot and broccoli stalks in a splash of oil until soft and fragrant and just starting to brown (this takes around 10 minutes).

• Add the garlic, bay leaf and herbs and sauté for another minute before adding the chicken stock, milk and corn flour mixture.

• Bring to a simmer then add the broccoli florets and shredded chicken.

• Allow to cook for 15 minutes then season with salt, pepper and lemon (optional).

• Serve with crusty bread.

that Benefit your Body.

Good things come to those who sweat.

𝙏𝙝𝙚 𝘾𝙧𝙞𝙨𝙥𝙞𝙚𝙨𝙩 𝙊𝙫𝙚𝙣-𝙁𝙧𝙞𝙚𝙙 𝘾𝙝𝙞𝙘𝙠𝙚𝙣 𝙍𝙚𝙘𝙞𝙥𝙚

𝙔𝙊𝙐'𝙇𝙇 𝙉𝙀𝙀𝘿

8 chicken drumsticks
4 cups non-fat buttermilk
1⁄4 cup salt
1⁄4 cup sugar
1 Tbsp. hot sauce (preferably Frank's RedHot pepper sauce)
2 cups panko bread crumbs
2 Tbsp. canola or vegetable oil
1 tsp. chili powder
1⁄2 tsp. garlic salt

𝙃𝙊𝙒 𝙏𝙊 𝙈𝘼𝙆𝙀 𝙄𝙏

⦁ Combine the chicken, buttermilk, salt, sugar, and hot sauce in a sealable plastic bag and shake to combine. Refrigerate for at least 2 hours or up to 12 hours.

⦁ Preheat the oven to 350°F.

⦁ In a large mixing bowl, use your fingers to break up the panko bread crumbs into slightly smaller pieces (this will help create a more even coating on the chicken).

⦁ Add the oil, chili powder, and garlic salt and stir to combine.

⦁ Working with one piece at a time, remove the chicken from the marinade, shake off the excess liquid, then toss in the bread crumbs until thoroughly coated.

⦁ Place the chicken pieces on a rack set in a rimmed

⦁ non-stick baking sheet.

⦁ Bake on the middle rack of the oven for about 30 minutes, until the bread crumbs are evenly browned and the chicken is cooked through.

Did you know...???

When it comes to losing and controlling weight, doing “combination the right things” will lead you to effective result.

𝙏𝘼𝘾𝙊 𝘾𝘼𝙎𝙎𝙀𝙍𝙊𝙇𝙀 𝙎𝙏𝙐𝙁𝙁𝙀𝘿 𝘽𝙀𝙇𝙇 𝙋𝙀𝙋𝙋𝙀𝙍𝙎

𝙄𝙣𝙜𝙧𝙚𝙙𝙞𝙚𝙣𝙩𝙨 𝙛𝙤𝙧 6 𝙨𝙩𝙪𝙛𝙛𝙚𝙙 𝙥𝙚𝙥𝙥𝙚𝙧𝙨

⦁ 3 large bell peppers (any color), halved and cored
⦁ Filling
⦁ 1lb rotisserie chicken, skinless and chopped
⦁ 1/3 cup (red) onion
⦁ 5oz canned green chilies
⦁ Substitute: 3oz chipotle peppers in adobo
⦁ 1 cup canned low sodium black beans, drained
⦁ 1 1/4 cups red enchilada sauce
⦁ 42g tortilla chips, broken
⦁ 1 cup Mexican cheese blend
⦁ garnish
⦁ 2% Greek yogurt
⦁ jalapenos
⦁ cilantro

STEPS

⦁ Slice open bell peppers and remove the insides. Place them on a baking sheet lined with parchment or aluminum foil, and then lightly spray with olive oil. Bake in the oven for 8 to 10 minutes at 400F to soften them.

⦁ Break up the corn taco shells in a bowl and set aside.

⦁ Remove the skin from the rotisserie chicken and remove the meat and place it in a bowl. Pull the chicken apart, as best as possible, using forks, then add red onion, black beans, green chills and red enchilada sauce. Stir until it’s well mixed.

⦁ Stuff the bell peppers with the chicken mixture, and then add some crumbled taco shell on top,
followed by a few tablespoons of shredded cheese.

⦁ Place the pepper in a baking dish, then cover with foil and bake for 15 to 20 minutes at 400F, or until the cheese has melted and turned brown.

⦁ Enjoy each protein packed pepper with Greek yogurt, cilantro and jalapeño.

Take care of your body. It's the only place you have to live.

Lifestyle Changes do not happen overnight. We can’t un-do YEARS of neglecting our health in one salad or one workout. But, if you slowly adopt healthier habits- you will slowly create your new LIFESTYLE.

The body is like a piano, and happiness is like music. It is needful to have the instrument in good order.

𝘾𝙍𝙀𝘼𝙈𝙔 𝙇𝙊𝘽𝙎𝙏𝙀𝙍 𝙍𝘼𝙑𝙄𝙊𝙇𝙄 𝙍𝙀𝘾𝙄𝙋𝙀

𝙄𝙣𝙜𝙧𝙚𝙙𝙞𝙚𝙣𝙩𝙨

𝙁𝙤𝙧 𝙩𝙝𝙚 𝙍𝙖𝙫𝙞𝙤𝙡𝙞:

⦁ 1½ cups cooked lobster meat, diced
⦁ ½ cup cream cheese, softened
⦁ 2 cloves garlic, minced
⦁ ½ teaspoon lemon zest
⦁ Salt and fresh ground black pepper, to taste
⦁ 12 ounces Wonton wrappers, thawed if frozen

𝙁𝙤𝙧 𝙩𝙝𝙚 𝘾𝙧𝙚𝙖𝙢 𝙎𝙖𝙪𝙘𝙚:

⦁ 1 tablespoon butter
⦁ 1 large shallot, thinly sliced
⦁ 2 cloves garlic, minced
⦁ ¾ cup dry white wine
⦁ 1 teaspoon dried thyme
⦁ ½ cup heavy cream
⦁ Salt and fresh ground black pepper, to taste

𝙄𝙣𝙨𝙩𝙧𝙪𝙘𝙩𝙞𝙤𝙣𝙨

Make the Ravioli:
⦁ In a mixing bowl combine lobster meat, cream cheese, garlic, lemon zest, salt, and pepper; mix and stir until well incorporated.
⦁ On a clean work surface lay out the wonton squares; work in batches if you don’t have a lot of room.
⦁ Add a tablespoon of the ravioli filling in the center of the wonton square.
⦁ Brush the corners of the wrapper with water and top with a second wonton square; press around the filling, press out any air bubbles, and seal the ravioli.
⦁ Repeat with the remaining wonton wrappers and lobster mixture.
⦁ Transfer the ravioli to a baking sheet; cover and refrigerate for 10 minutes.
⦁ Meanwhile, bring a large pot of salted water to a boil.
⦁ Add the ravioli to the boiling water and cook for 2 to 3 minutes.
⦁ Remove with a slotted spoon and drain; transfer to a plate and drizzle with a little bit of oil. Set aside.
⦁ Make the Sauce:
⦁ Add butter to a skillet and melt it over medium-high heat.
⦁ Add the shallots and cook for a minute, or until softened.
⦁ Stir in garlic and cook for 20 seconds.
⦁ Add wine and bring to a simmer; cook for 4 minutes, or until half of the wine is reduced.
⦁ Stir in thyme.
⦁ Whisk in the heavy cream; continue to whisk until completely incorporated.
⦁ Continue to cook just until heated through.
⦁ Taste for salt and pepper and adjust accordingly.
⦁ Serve the ravioli with the cream sauce.

10 Tips for Living Beyond the Scale

Start with changing unhealthy habits to healthy ones —and make them your favorites.

𝙇𝙤𝙬-𝘾𝙖𝙧𝙗 𝘾𝙧𝙚𝙖𝙢𝙮 𝙎𝙤𝙪𝙩𝙝𝙬𝙚𝙨𝙩 𝘾𝙝𝙞𝙘𝙠𝙚𝙣

𝙄𝙣𝙜𝙧𝙚𝙙𝙞𝙚𝙣𝙩𝙨

⦁ 1 tablespoon olive oil
⦁ 2 medium boneless, skinless chicken breasts
⦁ 1/8 teaspoon salt
⦁ 1/8 teaspoon pepper
⦁ 1/4 cup onion, minced
⦁ 2 cloves garlic, minced
⦁ 4.5-ounce can green chills, chopped
⦁ 1/4 cup heavy cream
⦁ 1/4 cup cheddar, shredded

𝙋𝙧𝙚𝙥𝙖𝙧𝙖𝙩𝙞𝙤𝙣

⦁ Heat large skillet with oil over medium heat.

⦁ Cut chicken into bite-sized pieces and season with salt and pepper. Sauté until brown on both sides, adding onions about halfway through.

⦁ Add garlic and cook for another minute.

⦁ If needed, deglaze the pan with a little water.

⦁ Add green chills and cream, and simmer until chicken is done on both sides and the sauce is thickened.

⦁ Top with shredded cheese, and serve when cheese melts.

Optional: Garnish with fresh cilantro.

Simple Do's & Don'ts tips for a Healthier Life.