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.