Transform with Sarah RN

Charlotte - "This program saved my life. I was overweight and when I look back at some pictures I can’t believe it’s me I have never felt better.”

Just keep moving!

Just keep moving! You can do it.

Cheesy Taco Skillet

Ingredients:
14 oz lean 93% ground beef, 10 oz cooked (2 Leans)
1 cup (5.26 oz) assorted bell peppers, chopped (2 Greens)
10 oz can Rotel diced tomatoes with green chilies, do not drain (2 1/2 Greens)
3/4 cup (3 oz) zucchini, chopped (1 1/2 Greens)
3 cups (3.18 oz) baby spinach, chopped (3 Greens)
1 tbsp plus 1 tsp lower sodium taco seasoning (8 Condiments)
1 cup (4 oz) 2% reduced fat cheddar cheese (1 Lean)
Green onions to garnish

Directions:
In a large skillet, brown ground beef and drain cooked meat of excess fat.
Add bell peppers, tomatoes, zucchini and kale to ground beef.
Stir in taco seasoning and cook for about 5 more minutes or until spinach is fully wilted.
Sprinkle shredded cheese on top and cover pan allowing the cheese to melt or put the meat mixture in a 9 inch pie dish and place in the oven at 350 degrees for about 5 minutes until cheese has melted.

3 Servings with 1 Lean, 3 Greens, and 2.6 Condiments per serving (about 1 1/3 cup)

You can do ANYTHING you set your mind to!

Cauliflower Nachos

Makes 4 servings
Per serving
Makes ¼ protein serving
2 vegetables
3 condiments
2 fats

4 cups cauliflower, chopped
2 tbsp. plus 2 teaspoons extra-virgin olive oil
1 tsp. kosher salt
1/2 tsp. cumin
1/2 tsp. paprika
1/4 tsp. chili powder
1/4 tsp. garlic powder
4 oz 2% Colby-Jack, shredded
4 Tbs Salsa, for serving
2 Tbs Pickled Jalapeños, for serving

Directions
Preheat oven to 425 degrees F.
To a large baking sheet, add cauliflower. Drizzle with olive oil. Sprinkle all over with salt, cumin, paprika, and chili powder. Toss to coat. Roast for 35-40 minutes until golden and crispy.
Top with Colby-Jack cheese and return to oven until melted, 5 minutes more.
Garnish with your salsa, guacamole, and pickled jalapeños.

Mindy- Currently down 60 pounds. I LOVE this program!

SPAGHETTI SQUASH STUFFED CHICKEN

(Serves 2. Per Serving: 1 Leaner, 1 Green, 2 Cond)

18 oz boneless chicken breast cutlets
1 tsp Mrs. Dash Italian seasoning (divided)
1/4 tsp onion powder
1/4 tsp garlic powder
1/4 tsp salt
1 cup cooked spaghetti squash

Combine spaghetti squash with onion powder, garlic powder, and salt. Pound or butterfly cutlets thin. Use 1/2 cup squash per person (we got 2 capons so roughly 1/4 cup in each). Fill chicken, then roll up. Sprinkle 1/2 tsp Mrs Dash on each cutlet. Bake on 350 covered for 45 min, then uncover for 15 min

ARE YOU READY?!

64lbs eliminated! Let’s hear it for Myrna!!

Celebrating Clifton!! He’s lost over 30 lbs!!

Breakfast Turkey Cups

Ingredients:
1 large egg (1/3 Lean)
1 tbsp whole milk (1 condiment)
¼ cup (1 oz) shredded cheese (1 healthy fat)
¼ cup (1.32 oz) peppers, diced (1/2 green)
5 sprays non-stick spray (1/2 condiment)
¼ cup (.88 oz) chopped green onion (1/2 green)
4.7 ounce turkey slices (2/3 Leanest)
¼ tsp salt (1 condiment)
¼ tsp pepper (1/2 condiment)

Directions:
Preheat oven to 350.
Saute the onions.
Spray the muffin tin cups with non-stick cooking spray.
Line each with a slice of turkey. Add cooked onions and peppers. Sprinkle in some shredded cheese. Mix the egg, heavy cream, salt, and pepper with a fork until beaten well. Add the chopped green onion, divide into each.
Bake at 350 for 20-25 minutes.

Makes 2 servings
Per serving: 1/2 lean, 1.5 condiments, ½ vegetable serving, 1/2 healthy fat

Note for those following my program**
You will need to eat add an extra 1/2 lean + 2.5 Veggies servings + 1.5 healthy fat to complete your lean & Green

Refuse to give up and you can do anything!

Choose your hard!

Easy Buffalo Tuna Salad

Ingredients:
1 cup (74.5 g) diced bell pepper (2 greens)
1/2 cup (52 g) diced cucumber (1 green)
2 tbsp 2% Greek yogurt (1 condiment)
2 tbsp reds hot Buffalo sauce (2 condiments)
7 oz drained canned tuna (1 leanest)

Directions:
1. Mix all ingredients together.
2. Devour and enjoy!

Makes 1 serving:
1 leanest
3 greens
3 condiments

*still needs 2 healthy fats to complete your lean and green*

Anthony and Cynthia are down 158lbs combined!!! Help me celebrate them!

Chicken Paprickash

Makes 5 servings
Per serving
1 Leaner
1 fat
1 1/2 vegetable serving
3 condiments

1 T oil
4 pound chicken cut up
1 cup sliced leeks
7 1/2 tsp paprika
12 oz riced cauliflower
1qt water

Directions: In hot oil, toss chicken until golden. Add leeks and seasoning into water. When water boils, add cauliflower and cook until chicken is tender and liquid is absorbed. About 1/2 hour. Serve hot.

This is so good and true!

Blake and Alicia are down a combined 75lbs!

Looking for a group that would love to join in for my daily workouts for one week. 15 minutes/day as a basis for your health. This will be exactly what I do in a week. Message me if you are interested. Will be on zoom and recorded so you can watch any time. Great training opportunity for everyone! Message me if you are interested. $100 for the week.

Kelli came to the program because she was tired of being tired! Now she has so much confidence…and energy!

Buffalo Chicken Pizza

Yield:

1 Serving

Per serving:

1 Lean
3 Greens
3 Condiments per serving

Ingredients:

1 Lite Cali'flour Foods Crust
1/4 cup reduced-fat mozzarella cheese
1.5 ounces skinless grilled chicken breast
1 Tablespoon reduced-fat cream cheese
3 Tablespoon Frank’s hot sauce, divided
1 Tablespoon reduced-fat blue cheese or feta crumbles

Garnish: Green onions, sliced

Directions:

Preheat oven to 400 degrees. Bake crust for 10 minutes.
Let cool for 10 minutes.
Combine chicken and 1 tbsp of Frank's hot sauce in a small bowl. Stir until combined. Set aside.
Mix cream cheese with the remaining 2 tbsp of hot sauce until smooth.
Spread over cooled crust.
Add chicken and mozzarella cheese. Sprinkle blue cheese crumbles on top.
Bake for 5 minutes or until cheese has melted.
Garnish with sliced green onions, if desired.

They deserve it.

Happy almost fall everyone! I just wanted to mention that I am offering 2 different adjunct therapies for your horse. FIrst I am a big advocate for LED light therapy and not only do I sell the products but I also will now be offering sessions. One session will include 30 minutes of therapy for neck, poll, back, front and rear tendons, shoulder and hooves/pasterns. The cost of the treatment will be $35/once per week and $60/twice/week. Let me know if you are interested. I had found that the chiro would report on areas that she found problematic and using the lights kept Memphis more supple in between treatments.
I also have a PEMF/Massage blanket that will be offered at the same price. That treatment is great as well and many horse masseuses utilize this therapy. I won't be using the blanket until the temps drop a little since it is heavy.
I also have small and large blankets I use on my back and knee and if you would like to try one to see how they help just let me know. I am much looser after using one for 30 minutes.
Let me know if you have any questions!

Chimichurri Shrimp

INGREDIENTS
1 c arugula leaves
1/2 c fresh flat-leaf parsley leaves or Cilantro
2 T chopped shallots
2 T fresh lemon or lime juice
2 T extra-virgin olive oil
1/4 t crushed red pepper
1 garlic clove
1/2 t kosher salt, divided
Cooking spray
2 t canola oil
38 oz large raw shrimp, peeled and deveined
1/2 t black pepper

DIRECTIONS
Preheat grill to high.

Place first 7 ingredients and 1/4 teaspoon of the salt in the bowl of a mini food processor; process until smooth.

Coat grill rack with cooking spray. Combine oil and shrimp in a bowl; toss to coat. Thread 4 shrimp onto each of 6 skewers. Arrange skewers on grill rack; grill 2 minutes on each side or until done. Arrange shrimp on a platter; sprinkle with remaining 1/4 teaspoon salt and pepper. Drizzle with sauce.

Per serving: 1 Leanest, ½ Green, 2 Healthy Fats, 3 Condiments

(Skewer 6 cups of other veggies like mushrooms, summer squash/zucchini, sliced bell peppers and or cherry tomatoes and grill them at the same time to make this a complete Lean & Green meal!) I choose a bed of arugula with grilled mushrooms and peppers

Never forget!

I am just SO proud of my friend Allie who is down 110lbs! Man, I love this plan!

Stay patient!

Shrimp Lo Mein with Spaghetti Squash

Ingredients:
1 cup or 156 grams or 5.5 oz spaghetti squash cooked (2 Greens)
1/2 cup broccoli or Chinese cabbage (1 Green)
1 tbsp lite soy sauce (1 Condiment)
1 tsp teriyaki sauce (1 Condiment)
1/4 tsp garlic powder (.50 Condiment)
1/4 tsp ground ginger (.50 Condiment)
9 oz raw shrimp, deveined, tails off (1 Leanest Lean)
1 tsp olive oil (1 Healthy Fat)
1 tsp sesame oil (1 Healthy Fat)

Directions:
Heat oils over medium high heat. Add shrimp and cook for 3 to 4 minutes or until shrimp is cooked. Add spaghetti squash, broccoli, sauces and spices. Toss until coated and warm.

1 Lean, 3 Greens, 3 Condiments, 2 Healthy Fats, 1 serving

*If you would like to add 6 oz of chicken instead of shrimp, decrease the oil to 1 tsp instead of 2 tsp. I would use the sesame oil and leave out the olive oil for more flavor.