Stuffed Bell Peppers

It's been awhile since I made these and as luck would have it, someone asked for a simple, affordable recipe.  You get protein, carbs, and a veggie all in one sitting...that's what I'm talking about!

Serves 4

 

Ingredients

• 1/2 lb. ground turkey
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1/2 cup onion, chopped
• 1 teaspoon chili powder
• 4 oz. tomato sauce
• 4 oz. tomato soup
• 4 green bell peppers, tops cut & seeded
• 3/4 cup brown rice, cooked
• 1/2 cup shredded Italian cheese
• 1 teaspoon sugar
• Salt & freshly ground black pepper 

 

Directions

Preheat oven to 350 degrees.

In a medium sized skillet over medium heat, cook the turkey, onion, and garlic until the meat is cooked through. 

Add the tomato soup, tomato sauce, and chili powder. Salt and pepper to taste.  Cover and simmer for 10 minutes.  Stir in the brown rice and cool. 

Cook the peppers in boiling, salted water and 1 teaspoon sugar until they are slightly tender. (About 3-5 minutes)  Drain.  Put the peppers in a baking dish.  Salt and pepper the insides. 

Add the Italian cheese to turkey and rice mixture.  Divide the mixture into 4 equal parts and stuff the peppers.  Bake for 15 minutes or until bubbly.

 

 

 

{Shakeology Sunday} Citrus Strawberry

To be completely honest, the first couple Greenberry Shakeology recipes I tried I did not care for.  It has a strong taste and you need bold flavors to compete with it.  I've found that orange, cranberry, and pineapple juice as well as frozen berries stand up to it. 

 

Citrus Strawberry

• 1 scoop Greenberry Shakeology
• 1-1/2 cups Orange Juice
• 1/2 cup Frozen Strawberries

Mix all ingredients in a blender until smooth.

 
 

 

 

 

 



Health Tips For The New Year

Year after year we make resolutions to eat well, exercise regularly, give up smoking, etc... and most of us fail to keep these promises to ourselves.  Here are some practical ways to get AND stay healthy.

Strength Training.  Both upper and lower body.  Too many people neglect resistance exercise and it's particularly important for women.  It's crucial in preventing muscle and bone loss with age.  Lift weights for at least 20 minutes 2-3 times per week.

Eat More Fish.  There is strong evidence the oils in darker types of fish such as: salmon, tuna, and mackerel are beneficial for the heart and brain and may lower cancer risks.

Drink Water.  No matter where you are or what you're doing, water should always be the first thing you reach for when you are thirsty. 

Get 8 Hours of Sleep.  Plenty of studies show that you need at least 8 hours of sleep a night.  It makes you feel better, boosts memory, and decreases risk of cardiovascular disease.

Quit Smoking.  I smoked for about 10 years and quitting was THE BEST health decision I ever made.  I know it's hard.  It took me a long time to finally kick the habit, but it's so worth it.  If you're having a difficult time, start by smoking less.  Smoke half a cigarette instead of a full one or try to cut out a smoking break at work.  Figure out why you smoke and how best to stop it.  There are support groups, medication, and nicotine patches that can help you.  I tried different methods, but what ultimately worked for me was using the patch and becoming a mentor to a young teenager.

Focus on Eating, Not Dieting.  Eat 5-6 small meals a day.  If you wait until you're hungry, you're more likely to overeat. (Especially in the evening)  Don't wait all day and then stuff your face in the evening.

Don't Drink Too Many Calories.  It's SO easy to drink calories without noticing: that eggnog latte at Starbucks has nearly as many calories as a Big Mac!  It's okay to have one as an occasional treat, but consider it a meal, not a drink. 

Which tip did you find the most useful?

Portions of this post were adapted from Boston.com

Chicken & Spinach Salad w/ Raspberry-Balsamic Dressing

I tend to have a hard time getting in my fruit servings each day.  I've realized the only two ways to get them in are when I drink Shakeology or eat salads.  There's something about sweet and savory together that makes my mouth water.  It's no surprise this recipe caught my attention when I saw it on Semi-Homemade Cooking with Sandra Lee. 

Serves 4

Ingredients

For dressing:

• 1/2 cup lite balsamic vinaigrette
• 1/2 cup fresh raspberries
• 3/4 teaspoon sugar

For salad:

• 8 cups spinach
• 1/4 cup red onion, thinly sliced
• 1 cup fresh raspberries
• 1 cup diced tomatoes
• 4 chicken breasts, cooked & diced
• 4 oz. crumbled goat cheese
• 1/4 cup chopped pecans, toasted
• Freshly ground black pepper

Directions

Combine vinaigrette, raspberries, and sugar in a blender.  Blend until smooth and pour through a strainer to get rid of excess seeds.  Set aside.

In a large bowl toss together the spinach, onions, raspberries, and tomatoes.  Divide mixture among 4 plates.  Add the diced chicken and garnish with goat cheese, pecans, and black pepper.

Adapted from the Food Network website. 

{Fit Friday} Plank Exercise

The basic plank exercise is a great way to flatten your stomach and strengthen your core.  By strengthening your core, you will also strengthen your hips.  Having strong stomach and back muscles will lead to improved posture and may help prevent injuries.  You don't need any equipment just your own body and enough space to lie down.

STEP 1
Rest your body on your forearms with your palms flat on the floor, flexed into a fist, or with your palms clasped together.  Whatever is most comfortable.  Your shoulders should be directly over your elbows.

STEP 2
Put your legs straight behind you.  The best position for your feet is hip-width apart, but it's okay to have your feet touching or shoulder-width apart.  Again, whatever feels the most comfortable to you.

STEP 3
Raise your body off the floor, supporting your weight on your forearms and toes.  Your back should be flat and you're head, neck, and spine should be in line.

STEP 4
Tighten your ab muscles and do not let your stomach drop or allow your butt to rise up.  Don't forget to breathe! 

STEP 5
Hold it. Typically for 20 seconds and repeat 3-5 times.  Remain aware of your position as the seconds pass.  Keep your abs engaged and your body in a straight line.

My Insanity Results

I completed 60 days of Insanity yesterday and it feels oh so good.  I've attempted to do this workout program two other times and didn't finish it, so this was a huge accomplishment!  I didn't see INSANE results mostly due to the fact I couldn't quite change my eating/drinking habits.  Although I tried, I couldn't juggle doing the intense workouts, eating clean, and cutting out booze entirely. (I do live in Bend, Oregon where there's a brewery on every street corner)  With that said, I did get A LOT stronger and my Fit Test shows how much I improved in just 60 days.

A couple things to note: The numbers for my switch kicks and globe jumps are for one full rep.  Also, I couldn't do a push-up let alone a push-up jack when I first started, so I did modified push-ups for each test.

Each time I had a Fit Test I would cover up my previous numbers so it would be a surprise when I was done.  For my last Fit Test I decided to find my highest number for each exercise and beat it.  I pushed myself HARD and the numbers show that.  I did, however, end up throwing up.  Not once, but twice.  It's not my finest moment, but it's the truth.

Altogether I lost 4 lbs. and 7.5 inches.  I actually gained a 1/2 inch on each thigh which is alright with me because it means I built some muscle!  Just imagine what my results could have been if I ate clean and completely cut out drinking!  I've seen people who have lost tons of weight doing this program and it is 80% diet 20% exercise.

My friend recently finished Insanity too and saw some great results.

If I could change one thing about the program it would be showing you how to modify more exercises.  Overall, I enjoyed this workout program and really liked the trainer, Shaun T. He kept it real and kept me motivated from start to finish.

Up next...TurboFire!

Taco Soup

There's nothing better than a hearty soup on a cold, snowy day.  I decided to make a recipe a former co-worker gave me, but made some minor adjustments to make it healthier.

 












Serves 4-6

Ingredients

•   1/2 lb. ground chicken or turkey
•      1 tbsp. extra virgin olive oil
•      1/2 onion, chopped
•      1 clove garlic, minced
•      1 – 15 oz. can diced fire roasted tomatoes
•      1 – 8 oz. can tomato sauce
•      1 – 15 oz. can black beans with juice
•      1/2 package taco seasoning 
•      1 cup frozen corn plus 1 cup low sodium chicken broth

OR

·         1 – 15 oz. can whole kernel corn with juice

Optional Toppings

•   Shredded Mexican cheese
•      Non-fat plain Greek yogurt
•      Diced avocado
•      Chopped cilantro
•      Sliced olives

Directions

Heat oil in a large pot or Dutch oven over medium heat.  Add the meat, onions, and garlic.  Once the meat is cooked through, add the diced tomatoes, tomato sauce, black beans, taco seasoning, and corn.  Bring to a boil, reduce heat, and simmer for at least 15 minutes.

Serve and garnish with optional toppings.

*For large parties:  Double the recipe, put in a crock pot, and simmer on low until done.

{Shakeology Sunday} What is Shakeology?

What is Shakeology?

Shakeology is a nutritional protein shake that provides a wide spectrum of healthy nutrients in a low-calorie formula.

Shakeology can help you:

1. Lose weight
2. Reduce cravings
2. Increase energy & stamina
3. Improve digestion and regularity
4. Lower cholesterol

Shakeology flavors include:  Chocolate, Greenberry, Tropical Strawberry (Vegan), and Chocolate Vegan.

What Is Clean Eating?

When I started my fitness journey one of the things that continually came up was "Clean Eating."  I figured it just meant eating some more fruits and veggies, but there's a little more to it than that.

What is clean eating?

The core of eating clean is consuming food in its most natural state, or as close to it as possible.  Most clean foods usually contain just one or two ingredients.  Eating clean is not a fad diet that promotes short-term weight loss.

1. Eat 5-6 times a day (3 meals and 2-3 small snacks) to keep your blood sugar stable and avoid overeating.

2. Drink your WATER!  A good rule thumb is to take your body weight and divide it by 2.  Drink that many ounces of water a day to stay properly hydrated.  (Example: 150 lbs. ÷ 2 = 75 oz. water)

3. Eat fresh fruits and veggies, whole grains, and lean proteins instead of pre-packaged, processed, or fast food.  Choose organic or grass fed meats when possible and pick fruit over fruit juice.  If you have to buy processed vegetables, frozen is always better than canned.

4. Replace saturated fats with healthy fats.  You can reduce saturated fats by choosing lean meats and avoiding fast food.  Saturated fats: Butter, ice cream, and bacon.  Healthy fats: Olive oil, avocados, nuts, and fatty fish.

{Fit Friday} Modified Push-ups

If you read my 10 Random Things About Me post, you'll know that I can't do a real push-up...yet.  My upper body isn't very strong and modified push-ups put less of a load on your muscles than regular ones.  You do your fair share of push-ups in Insanity, so I had to figure out how to properly modify them to do my workouts.

Here's what I learned:

STEP 1
Position yourself on your knees with your hands directly below your shoulders with your arms extended.  Your hands should be shoulder-width apart.

STEP 2
Go down until your chest is about 2" from the floor.  Inhale as you lower your body and keep your back straight.

STEP 3
With your abs tight, raise your body, exhaling on the way up.

Always In Bluhm

I'm excited to share my new blog with everyone, but couldn't have done it without the help of an AMAZING person.

Her name is Theresa and she owns Always In Bluhm Designs.  She creates custom blog designs and pre-made blogger templates to help you achieve the perfect look for your blog.  She also creates digital artwork such as: party invitations, wedding invitations, and save the date cards.

Theresa was professional, honest, and kind.  She worked hard to make sure I was completely satisfied with the finished product, and I am!  If you or someone you know needs help creating or updating a blog you can contact her at tbluhm19@gmail.com.  You can also check out her website www.alwaysinbluhm.com or see her work on Etsy at http://www.etsy.com/shop/AlwaysInBluhm.

Chicken, Mandarin, & Spinach Salad



I made this for my husband recently and he gave it 2 thumbs up.  Hopefully you'll enjoy this light, citrusy salad too.

 

Serves 2

 

Ingredients

• 6 cups fresh spinach, slightly chopped
• ¼ medium red onion, thinly sliced
• 6 ounces cooked chicken, chopped
• ½ cup mandarin oranges, canned in light syrup (or fresh Clementine oranges)
• ½ teaspoon sesame seeds, toasted
• 2 tablespoons toasted almonds, sliced or slivered
• 4 tablespoons Newman’s Own Low Fat Sesame Ginger dressing

Toss all ingredients in a bowl and enjoy!

Adapted from the TeamBeachbody website.

10 Random Things About Me

1. I'm a Pisces

2. I don't like chocolate

3. I'm a Pittsburgh Penguins fan

4. I'm left handed

5. I can't do a real push-up...yet

6. I don't dye my hair

7. I LOVE carbs so it's no surprise that pasta is my favorite food

8. My favorite color is blue

9. I love cooking

10. My favorite holiday is Christmas