Archive for healthy food

Sausage Egg Bake

This is a prep the night before dish!!!

1 Cup Bisquick

6 Eggs – Slightly Beaten

1 lb Sausage cooked & drained

2 Cups Milk

2 Cups Shredded Sharp Cheddar Cheese

2 tsp Ground Dry Mustard

1 tsp Ground Dry Oregano

Salt & Pepper to taste

 

In one bowl mix all the dry ingredients. Get the clumps out of the dry mixture. In a separate bowl slightly beat the eggs & mix in all wet ingredients.

Mix all together & transfer to a greased casserole dish. Cover & let sit overnight.

Bake on 350 for 1 hour

 

*~* Tips *~*

Mixture will be thick but very runny.

I use a block of fresh cheese for this & then grate it myself. Just makes it better.

If you don’t want your casserole to brown on the top, cover it for the last 20 minutes of bake time. ENJOY!!!!

 

No Bake Shakeology Cookies

Daily Dose of dense nutrition!

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Flourless Espresso Brownies

Make it Change

PYO is no Joke!

Ok so I know I make this look easy…. tehe! KIDDING!!!! That was less than 60 seconds of the workout. I am using muscles I didn’t even know I had! I love how the slides cause you to get the form right & you have to go slow & controlled.

Piyo is still on sale. My next challenge group starts on July 7th. You must sign up by June 30th to join us.

Two spots left! SO EXCITING!!! Most of the ladies in this group have the new Piyo & can’t wait to get started!

Fill out the application below to be considered. Then message me for more details.

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Sweet Potatoe Salad

Total Time: 1 hour 15 min.

Prep Time: 15 min.

Cooking Time: 30 min.

Yield: 2 servings

 

Ingredients:

1 Tbsp. extra-virgin olive oil

1½ tsp. red wine vinegar

1 tsp. fresh lemon juice

½ tsp. raw honey (or pure maple syrup)

1 dash Himalayan salt (or sea salt)

1 tsp. chopped fresh herbs (like basil, oregano or parsley) (to taste; optional)

Preparation:

1. Combine oil, vinegar, lemon juice, honey, salt, and herbs (if desired) in a medium bowl; whisk to blend. Set aside.

2. Combine sweet potato, apple, bell pepper, onion, and cilantro in a large bowl; mix well.

3. Drizzle dressing over sweet potato mixture; toss gently to blend.

4. Place even amounts of arugula on two serving plates; top each with sweet potato mixture and sprinkle with pumpkin seeds.

Tip: Bake fork-pierced sweet potato at 450° F for 30 to 40 minutes or until just tender. Do not over bake; cool.

 

Nutritional Information (per serving):

Calories: 236

Fat: 11 g

Saturated Fat: 2 g

Cholesterol: 0 mg

Sodium: 194 mg

Carbohydrate: 32 g

Fiber: 6 g

Sugar: 16 g

Protein: 5 g

 

P90X/P90X2 Portions (per serving)

1 vegetable

½ carb/legume & tuber

½ fat

½ fruit

 

Body Beast Portions (per serving)

1 starch

2 vegetable

1 fruit

1 fat

 

One of the great things about Beachbody is they take the guess work out of meal planning & options. They give you limitless options.

http://www.teambeachbody.com/eat-smart/recipe/-/rcp/234103348/all/2/5

Day 22 – No Sugar

I DID IT! I made it through another weekend with no sugar. It’s not as hard as it was in the beginning. I’m pretty much past the learning curve of knowing what I can eat & what I can’t. This makes life much easier. I loaded up on good things like roasted  acorn squash, salmon & fresh cherries! Yum. I did want a treat!….. late on Sunday night. So my hubby took the fresh cherries & froze them. Once frozen solid he added them to my sugar free coconut milk & Shakeology. IT WAS SO GOOD! Especially since he froze the cherries & didn’t add ice. This made the taste much richer.Cherries shakeology

I want to talk to you about why I am doing this in the first place. I want to be healthy & I didn’t realize how bad sugar was until I started this journey. I just knew you shouldn’t eat it…… but I didn’t really know why! So I did my research.

Added sugars (not naturally occurring sugars) contains a whole bunch of calories with NO essential nutrients. You have heard them called empty calories. There are no proteins, essential fats, vitamins or minerals in sugar. This is why eating empty calories can cause nutrient deficiencies.

Before sugar enters the bloodstream from the digestive tract, it is broken down into two simple sugars… glucose and fructose.

  • Glucose is found in every living cell on the planet. If we don’t get it from the diet, our bodies produce it.
  • Fructose is different. Our bodies do not produce it in any significant amount and there is no physiological need for it.

Every cell in the body can use glucose, the liver is the only organ that can metabolize fructose in significant amounts.

This is not a problem if we eat a little bit (such as from fruit) or we just finished an exercise session. In this case, the fructose will be turned into glycogen and stored in the liver until we need it. However, if the liver is already full of glycogen, eating a lot of fructose overloads the liver, forcing it to turn the fructose into fat.

When people eat a diet that is high in calories and high in fructose, the liver gets overloaded.

I’m not referring to fructose found in fruit here. Fruits aren’t just watery bags of fructose, they are real foods with a low energy density and lots of fiber.

They’re hard to overeat on and you’d have to eat ridiculous amounts to reach harmful levels of fructose. In general, fruit is a minor source of fructose in the diet compared to added sugars.

Sugar dehydrates the body which makes it difficult to lose weight. It disrupts your hormonal system and without balances hormones maintaining a healthy weight is near-impossible. It also lowers your body’s absorption of nutrients which means you don’t get any metabolic benefits of vitamins, antioxidants, minerals, etc. It also slows down the absorption rate of your food in your digestion system which causing bloating.Sugar causes your body to overproduce insulin which causes you to store all food intake as fat.

The list goes on & on. I have no delusions that I will make it through the rest of my life not eating sugar! I love food way too much. However I now have a healthy respect for what I put in my body. I am more aware of what’s going in. I know this will help me to limit & make better choices.

 

CUCUMBER-DILL TEA SANDWICHES

1 packages light cream cheese, softened

1 loaves white sandwich bread

1 English cucumbers

1/4 cup chopped fresh dill

1 cups diced spring onion

1 tablespoons Worcestershire sauce

Salt & pepper to taste

I did these a little different than the traditional Tea Sandwiches you’re used to. I chose to chop & mix all the ingredients together to save time

1. Let the cream cheese soften.

2. Using the food processor finely dice some all, of your green herbs & veggies. This will keep the water from the cucumbers contained, which is an added bonus in making the cream cheese mixture more spreadable on the white bread.

3. In a large mixing bowl, add your diced greens, the Worcestershire sauce, salt, pepper & the softened cream cheese. Add a little water if necessary until the consistency is soft, creamy, and easy to spread (not too thin, otherwise it will soak through the bread).

4. Lay out slices of white bread, add a dollop of the mixture (about 3 tbsp per slice) to each slice. Spread to the edges in a thin layer & combine to make one sandwich.

Chill in the fridge until just before serving. Slice off crusts with an extremely sharp knife, cut in half & then half again to make four mini sandwiches.

 

Cucumbers Tea Sandwiches 3

 

 

 

 

 

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Cucumbers Tea Sandwiches 2