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Superbowl Sunday Tips and Recipes

Superbowl Sunday Tips and Recipes

Are you ready for some Football?!

The Superbowl is just around the corner which brings gatherings with family and friends and football!

With this fun comes some challenges. It’s hard for most people to be around a table of food without, you know what I am talking about... grazing. You are picking and eating all day long and before you know it you have eaten two day’s worth of food (which is typically not the healthiest food either).

I’ve put together a list of tips and recipes to enjoy a healthy, Superbowl Sunday!

5 TIPS TO STAYING HEALTHY AT PITCH-INS!

  1. Stay away from the table. It is as simple as that. Don’t stand next to the table the whole time. Stand away from the food so you are less likely to mindlessly pick up food and eat it.

  2. Keep a drink in your hand at all times. This drink should preferably be water. If it contains an adult beverage, try to stick with those that have less carbs and sugar like light beer, spirits and wine.

  3. Limit yourself to one plate.  

  4. Bring a back-up. Bring something that you can eat as a back-up in case there are not any good choices available. This could be a protein bar, jerky, nuts, etc.  

  5. Bring a healthy choice as your contribution. Bring a dish that is a healthy, delicious, option that you can eat if there are no other good choices available. (Keep reading for a few great recipe ideas!)

Your contribution doesn’t have to be full of greasy, high calorie snacks. Try one of the below recipes I’ve personally made or check out the ones I found on Pinterest and enjoy guilt free!

HEALTHY RECIPES FOR TAILGATES

Healthy Chips with Guacamole or Salsa

There are so many of variations of chips but my favorite “healthy chips” are the Beanitos brand. They have black bean chips and flavored white bean chips. Pair this with your favorite salsa or guacamole!

Nut Butter Apples

You’ll need:

A bag of your favorite variety of apples

Your choice of nut butter

Organic granola

Slice and arrange your favorite variety of apples on a tray or plate. Melt your favorite organic nut butter (almond butter or peanut butter) in the microwave until melted. Pour the nut butter over the apples and drizzle some organic granola over the top.

Bacon Wrapped BBQ Chicken Bites

You’ll need:

3 boneless, skinless chicken breasts cut into cubes (approx. 1 in)

Half Pound of bacon cut into thirds

½-1 cup BBQ sauce

Toothpicks

Line a large baking sheet with aluminum foil and lightly spray with cooking spray. Wrap each piece of cubed chicken with a small strip of bacon. Secure with a toothpick and place on your baking sheet. Brush BBQ sauce on top. Bake at 350 for 1 hour.

Lettuce Chicken Tacos with Avocado

You’ll need:

Head of Boston or butter lettuce

Two avocados

1 pound boneless chicken breasts cut into cubes (approximately 1 inch)

Mexican or poultry seasoning

Your choice of salsa

Wash and separate a head of Boston or butter lettuce. In a small bowl, mash the flesh of two avocados with a fork until creamy and spread this on each piece of lettuce. Add one tablespoon of avocado oil to a skillet on medium heat. Add cubed chicken breast with your favorite Mexican or poultry seasoning sprinkled on top. Sauté while turning frequently to prevent burning for 5-8 minutes or until thoroughly cooked and no longer pink in the middle. Put the chicken onto the lettuce wraps and top with your favorite salsa.

Black Bean and Sweet Corn Quinoa Salad - This black bean and sweet corn quinoa salad is one of my favorite sides to make for high carb days. Every time I make this even my kids can’t get enough! It’s got a kick to it and can be served cold or warm. I will also use the leftovers and add chopped grilled chicken breast and some shredded lettuce as a chopped salad mix.

Paleo Slow Cooker Meatballs in Marinara Sauce – A pitch in isn’t complete without some meatballs. These are easily made ahead of time and make great leftovers.

Buffalo Cauliflower Bites – A spicy side to be paired with Paleo ranch dressing and some celery!

Almond Crusted Baked Zucchini Crisps - These are just as addicting as a bag of potato chips, but are much better for you! They are baked and coated with almond flour instead of fried and covered in breadcrumbs. These baked zucchini crisps taste absolutely delicious.

Taco Soup - Taco soup packs a punch and is one of my go to recipes for a tailgate. Always a crowd pleaser especially on those colder days at the field!  

Sausage Stuffed Mushrooms - These Sausage Stuffed Mushrooms taste just as good as they look! Stuffed with cheese, onion and sausage you get a kick in every bite.

By following these tips and recipes, you’ll be sure to have a healthy and fun Superbowl Sunday. Interested in getting more healthy living tips, exercises and recipes delivered to your inbox? Sign up for my newsletter today and get a free guide on how to maximize FAT loss.

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Sweet Potato and Bison Shepherd's Pie

Sweet Potato and Bison Shepherd's Pie

Sweet Potato & Bison Shepherd’s Pie…A hearty, classic casserole recipe with a twist!

Serves: Serves 8

Ingredients

The sweet potatoes:

1¼ lb. sweet potatoes, peeled & cut into ½-inch dice

1 tbsp unsalted butter

¼ cup nonfat milk

⅛ tsp salt

⅛ tsp pepper

The filling:

2 tsp olive oil

1 medium yellow onion, chopped

1 ½ lb. Kroger Simple Truth ground bison

2 tbsp tomato paste

3 cloves garlic, minced

½ tsp ground pepper

¼ tsp salt

½ tsp dried thyme

½ tsp crushed rosemary

1 cup chicken or beef broth

1 cup frozen peas, defrosted

Instructions

 

Preheat the oven to 375 degrees F. Lightly coat a 1 ½ quart baking dish with cooking spray.

The sweet potatoes:

Place the sweet potatoes in a large saucepan and cover with cold water. Bring to a boil and cook until the potatoes are tender when pierced with a fork, about 10 minutes.

Drain and return the potatoes to the saucepan.

Mash the potatoes with the butter, milk, salt and pepper until smooth.

The filling:

Heat the olive oil in a large nonstick saucepan set over medium-high heat.

Add the onions and cook until they are starting to brown, about 4 minutes.

Add the ground bison. Cook, crumbling with a fork, until the meat is cooked through.

Add the tomato paste, garlic, thyme, rosemary, salt and pepper, and cook for 1 minute.

Stir in the broth, reduce heat slightly and simmer until most of the liquid is absorbed, about 12 minutes. Stir in the peas.

Assembling:

Transfer the filling to the prepared baking dish.

Dollop the sweet potatoes on top of the filling and, using a rubber spatula, spread the potatoes evenly on top, all the way to the sides. Be sure that the potatoes are sealed at the sides of the baking dish so that the filling doesn’t bubble through while cooking. Using a fork, make hatch marks on the potatoes, if desired.

Place the baking dish on top of a baking sheet.

Bake until the potatoes are just starting to brown, about 30 minutes.

Let rest for 10 minutes. Serve.

Notes

Weight Watchers Points: 9 (SmartPoints), 8 (Points+), 7 (Old Points)

Nutrition Information

Serving size: Scant 1 cup | Calories: 310.2 cal | Fat: 15.5g | Saturated fat: 6.6g | Carbohydrates: 18.2g | Sugar: 5.2g | Sodium: 351.4mg | Fiber: 3.9g | Protein: 23.0g | Cholesterol: 75.2mg

Recipe from www.cookincanuck.com

Spicy Beef and Peppers

Spicy Beef and Peppers

Looking for a quick and easy healthy low carb dish? Here is one that I threw together this weekend!

Remember, preparing healthy recipes does not have to be difficult and take a long time. This dish takes about 30 minutes!

This low carb dish is simple and can be made with low cost ingredients. I choose to buy all grass fed organic beef.

INGREDIENTS

1 Bell Pepper (I used 1/2 red and 1/2 green that was left over)

1 T Avocado Oil

1.5 lbs Ground beef

2 Cloves Minced Garlic

1 Can of Mexican style diced tomatos with green chilis (may use salsa)

1 T Chili Powder

1 tsp ground cumin

1 tsp salt

1/2 tsp pepper

1/4 tsp crushed red pepper flakes

INSTRUCTIONS

Heat Avocado oil in skillet on medium heat. Cook onion, and peppers. 

Add ground beef, minced garlic, salt and pepper until ground beef cooked through

Add tomatos and remaining spices. Cover and simmer on low heat for another 10 minutes.

Enjoy in a taco salad, in a tortilla, on a bed of seasoned cauliflower rice, or on its own.

6 servings total

1 serving

252 Calories, 6.5 g Carbs, 14.8g Fat, 24.7g Protein

More evidence supporting Intermittent Fasting

More evidence supporting Intermittent Fasting

I wanted to share with you the results of a study that has just been published by University of Illinois at Chicago researchers in the journal Nutrition and Healthy Aging. Click here to go to the article.

The study demonstrates that daily fasting is an effective weight loss technique.
This is not the first study, nor the last, that shows the benefits of intermittent fasting. (I don't like using "weight loss" but that is what is used in the study. That is a story for another day.)

In a nutshell, this study was performed on overweight people (average BMI of 35), and just restricted their eating schedule to eating for 8 hours a day and fasting for 16 hours a day. It did NOT restrict what kinds of food they were eating. Just by shortening the amount of time they could eat, helped them lose weight because they were eating less. It was also easier for them to stick to it vs. other fasting techniques.

Obviously, I do not recommend this strategy... eating whatever you want, a bunch of pizza, ice cream, chips, etc. and then fasting the rest of the time. But, it does show that daily fasting, on its own, is a good tool to use in weight loss. 

Intermittent fasting is basically an eating schedule. The clients in my program strategically start intermittent fasting, at just the right time, and eat on this exact schedule... eat for 8 hrs a day and fast for 16 hours. 

Just Imagine... taking this eating schedule (intermittent fasting), and combining it with:
IIFYM (If It Fits Your Macros)
Strategic customized workouts
Carb-cycling?!
You've got it! The best bang for your effort!

Sound too difficult? It isn't, if it is done correctly.
Think you'll be HANGRY? You won't be, if it is done correctly.

If you want to learn more about intermittent fasting and other health benifits of IF check out this video I did awhile back.

If you would like help implementing intermittent fasting or any of the other strategies mentioned into your lifestyle feel free to reach out! You can also visit www.refineyou.co for more information about these techniques and how they may be the answer you have been looking for.

Talk to ya soon!

Kim

Spicy Ground Beef with Butternut Squash

Spicy Ground Beef with Butternut Squash

My meal prep included one of my favorites courtesy of www.myheartbeats.com

Spicy Ground Beef and Butternut Squash.

This recipe I will do anytime I come across butternut squash already cubed at Costco.

I saw it... I bought it... I get to make it!  If you do get the squash from Costco I typically just double the recipe and that will use up the entire container of squash. I have also done this recipe with brussel sprouts and asparagus in the past but I just love it with the squash! I'd say this recipe is 5 servings so the macro breakdown is 

Calories 250 NET Carbs 8g Fat 15g Protein 20g

2tbsp avocado oil

1 onion

1 serrano Pepper minced

4 garlic cloves minced

1 tsp salt, 1 tsp paprika, 1/2 tsp cumin, 1/2 tsp pepper

big pinch of nutmeg

1 lb ground beef

1 lb cubed butternut squash

Small handfull of minced fresh sage

1. Heat oil over med heat 2. Add the onion and pepper to brown 3. add garlic spices and beef and mix well 4.Once beef brown add squash and mix well. 5. Reduce heat to med-low and cover lid for 10 min until beef is cooked through and squash is cooked. 6. Add fresh sage, mix well, and serve.

This recipe is a great low carb staple!

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All aboard the Almond Train!

All aboard the Almond Train!

If you haven't gotten aboard the Almond Train, you need to do it ASAP!  Find out all the healthy and delicious options almonds provide us!

Cajun Meatloaf

Cajun Meatloaf

A fan favorite with a kick!  My modifications make this great for low carb day!