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Beef Stroganoff (freeze ahead) – 1 pound ground beef chuck, browned and drained – 1 can cream of mushroom soup – 1 can beef broth – 1 pkt beef gravy mix – 12 oz bag frozen Parisian veggies Dump all ingrediants into gallon size zip lock and freeze. Freeze in a large circular shaped tupperware in order to dump it right into your instant pot without thawing later To Make: Place in fridge overnight to …

OVEREATING so- you are going along your journey creating new wonderful habits having a good attitude having great focus hydrated and becoming healthier and healthier each day but still have this little annoying voice in the back of your head that is thinking this is all temporary giving you anxiety that you will gain it back or is that your nosey neighbor Gladys? nope, it’s your head.. telling you that your body probably likes being …

____________________________________________ Chocolate Smoothie Bowl combine: 1/2 nonfat vanilla yogurt 1/2 cup blueberries 1/2 banana 1 scoop chocolate protein powder 1 tbsp. almond butter or peanut butter 1/2 cup almond milk handful of ice – blend together in ninja blender pour into bowl top with other 1.2 of banana- sliced a couple blue berries sprinkle of slivered almonds Other toppings can include chocolate sprinkles drizzle of chocolate syrup granola chia seeds berries ____________________________________________ Shopping made super …

Fruity Smoothie combine: 1/2 cup frozen mango 1/2 cup nonfat vanilla yogurt 1/2 cup unsweetened almond milk 1 cup spinach 1/2 cup strawberries Blend together in the ninja blender ____________________________________________ Shopping made super easy- Below are products mentioned Click on the photo for more info or to buy immediately from Amazon 😉 Ninja Blender ____________________________________________ Please take a moment to review my Podcast, send me questions or suggestions 🙂 Make sure to subscribe to get …

Thank you everyone that has sent in questions. If you don’t hear yours, you may be on the next q & a podcast which I believe may be episode 24. Keep the questions coming. I love hearing for you all. IT appears we have listeners now in 28 different countries around the world. Which is amazing and so much more than I ever expected when starting this podcast But we still have room to grow …

Homemade dog food x3 frozen turkey ground frozen section x3 cups dry white rice x2 cans carrot slices x2 cans peas or green beans x1 or 2 cans pineapple chunks x6 tbsp. oil (coconut or sesame) x6 tbsp. flax seed baggies – in the instant pot- cook 3 cups rice with 4 cups water- on the rice setting meanwhile= in wok or skillet- cook the 3 lbs ground turkey get out 2 large bowls empty …

*From the MyFitnessPal Blog Beef & Quinoa Stir Fry- 377 calories serves 4 ingrediants: 1 cup quinoa 1 tbsp olive oil 1 cup yellow onion- chopped 3 cloves garlic minced 1 each yellow, organge, and green pepper chopped 1 lb lean beef tenderloin cut into thin strips 1 cup beef broth 1/4 cup chopped basil salt and pepper to taste – Cook quinoa according to package directions- set aside – In wok or skillet on …

Foil Pack Veggies: 2 servings- 160 calories per serving Cut up 1 Vidalia onion handful of mushrooms 1 squash chopped into bite size pieces 1 zucchini chopped into bite size pieces * optional= potato chopped up or baby potatoes halved. This will increase the cook time 1 tbsp coconut oil dollop in middle of foil pack salt and pepper to taste Put all in middle of foil fold up foil pack so that edges are …

Strawberry Peach Soup: serves 4- 146 calories per serving 5-6 strawberries washed and cut in a couple pieces dash of cinnamon 1/2 cup mango peach V8 juice 2 cans sliced peached in water- no sugar added 2 tbsp lite sour cream 1 can pears in juice Blend in Ninja Blender (or another good blender) until desired consistency- I like mine a little on the thicker side. Divide among 4 mason jars and put in fridge …

___________________________________________ Asian Veggie Rolls with Soy-Lime Dipping Sauce 6 rolls plus 2 tbsp dipping sauce= 50 calories Makes 3 servings – 1/4 cup reduced sodium spy sauce – 2 tbsp line juice – 1 garlic clove- minced – 1 teaspoon honey – 1/2 teaspoon ginger (fresh-chopped) – 1/4 teaspoon dark sesame oil – 1/4 teaspoon red pepper flakes – 1/2 cup grated cucumber – 1/3 cup grated carrot – 1/4 cup sliced yellow bell pepper- …

____________________________________________ Asian Zoodles 77 calories 1- zucchini and spiralizer (or zoodles packaged) 1 tbsp teriyaki sauce 1 tbsp low sodium soy sauce pinch of sesame seeds thinly sliced green onion if desired make zoodles with a zucchini and a spiralizer (or buy them pre-made- found in the produce section) place zoodles and sauces in wok and cook 3-4 minutes sprinkle sesame seeds and green onions as garnish ___________________________________________ Shopping made super easy- Click on the …

Waffle House Copycat hash browns- 248 calories smothered, covered, peppered, diced, capped – frozen shredded hash browns – slice of american cheese – hot sauce (if desired) – chopped mushrooms – chopped tomato – chopped onion – chopped jalapenos cook 1 cup shredded hash browns in wok or frying pan per directed Add in peppers, onions, mushrooms the last few minutes Once cooked- add tomatoes and cheese slice over top Serve with fried egg (you …

Faux Japanese Steak House Onion Soup >20 calories -broth (I use the k-cups and put them in my Keurig)- see below -thinly sliced mushrooms -thinly sliced green onions -a couple fried onions (like French’s) Add all together sprinkle with sesame seeds serve with remaining sauce for dipping ___________________________________________ Shopping made super easy- Click on the photo for more info or to buy immediately from Amazon 😉 Keurig k-cup broth

Veggie “Pizza” made from a whole wheat pita Serves 4, 1 pizza= 87 calories 2 whole wheat pita rounds cut in 1/2 horizontally to make 4 rounds (or you can use extreme wraps although they are “flimsy”) 1/4 c pizza sauce 1 tsp basil 1/8 tsp red pepper flakes 1 c sliced mushrooms 1/2 c thin sliced green pepper 1/2 c thin sliced red onion 1/2 c shredded mozzerela 2 tsp grated parmesan Preheat oven …

Ranch Buttery Boneless Pork Chops – 1 tbsp coconut oil – 4-6 boneless pork chops (thawed) – 1 stick butter – 1 pkg ranch dressing – 1 c water – Potato halves and carrots (optional) (In the Instant Pot) Turn on Saute and add coconut oil brown both sides of meat (optional) throw on top- butter, water, ranch and veggies lock. Manual cook 5 min natural release 5 min then quick release instant pot

Orzo Pasta Salad serves 1= 170 calories 1/2 cup cooked orzo 3 pieces quartered artichoke from a can- then chopped 1/4 c bell pepper chopped 1/8 c chopped cilantro 3 baby tomtoes halved 1 green onion- sliced 1 tsp or more to taste capers (if you like the salty taste) 1-2 tbsp fat free italian dressing 1 c or less torn spinach- chopped dash of salt and pepper Mix all and refrigerate before serving

Tuna Salad Wrap serves 1= 140 calories per wrap Ingrediants: Extreme Wrap- below 1/2 can tuna 2 tbsp light or fat free mayo a diced pickle (or relish) celery stick- diced large piece of lettuce salt and pepper to taste *You can also “enhance” this recipe by adding in quartered or halved grapes and walnuts. Calories would need to be added to total calorie above if these enhancements are made (sooo worth it 🙂 Mix …

Top 10 Weight Loss Excuses- DEBUNKED! We know the secret formula to success- 1 decide what we want 2 commit to it 3 taking action 4 trying again when make an oopies 5 repeating the action repetition leads to a habit formed habit becomes automatic and poof- you are successful by default and have a new lifestyle if we get fowled up- it happens steps 2-4… (Commit, taking action, or tying again) 10 I’m too …

VICTIM MINDSET and how it’s holding you back How to tell if you are in victim mode: -you feel you’ve been dealt a bad hand -situations you are in are not your fault -someome has done soemthing bad to you effecting your life -you have a situation you can not control that is guiding your life in a certain way -your past has unpleasant moments that define who you are in a negative way -you …

Egg scramble in a Coffee Cup one serving= 115 calories 1 egg 1 tbsp. fat free or light whipped cream cheese- divided 1 thick chopped slice of ham (or 1 tbsp bacon bits) salt and pepper to taste hot sauce if you like it spicy crack egg into coffee mug and whisk around with a fork add in chopped ham or bacon bits and cream cheese (i use to spoons to seperate the cream cheese …

LASAGNE serves 6 at 549 calories per serving – ½ pound ground beef – ½ pound ground sausage – 1 jar spaghetti sauce – 1 ½ c water – 1 tea Italian seasoning – 1 tea garlic powder – 2 c shredded mozzerela cheese – 1 c Colby jack shredded – ½ c parmesan cheese grated – 8 oven ready lasagna noodles In Wok or skillet- cook ground beef and sausage Drain Add spaghetti sauce …

Egg White Cups- (makes 6 egg white cups) Ingrediants: 2 cups spinach 2 cups egg whites 1 roma tomato- diced salt, pepper, and hot sauce to season 1. Preheat oven to 350 degrees 2. Spray 6 cups in muffin pan with olive oil spray/ Pam 3. Spread ingrediants evenly across the 6 cups, spinach, then eggs and tomatoes & seasoning (You can be adaptive and try other veggies, cheese, etc) 4. Bake 15 minutes

Mini Healthy Falafel makes 24 cakes, 3 cakes = 102 calories 1 can (15 ounces) chickpeas- rinsed and drained 1 c shredded carrots 1/3 c breadcrumbs 1/4 c reduced fat creamy italian dressing 1 egg PReheat oven 375 spray a baking sheet mash chickpeas in medium sized bowl with a potato masher stir in carrots, bread crumbs, 1/4 c salad dressing and egg mix well shape into 24 patties, using 1 tbsp mixture for each …

Chicken Salad Wraps (makes 8 servings, each serving is 2 wraps for 93 calories total) 2 c spinach 1/5 c cooked chicken breast (8 oz uncooked) 1 c chopped fresh tomatoes 1 c shredded carrots 1 c corn 2 tsp garlic herb seasoning 1/4 c reduced fat or light mayo 16 grape leaves or romaine leaves or cabbage, etc Combine all in large bowl except leaves spoon 1/4 c in each lettuce leaf and fold

Quesadillas makes 1 seving at 155 calories 2 extreme wraps 1/4 c fat free mozzerela 2 oz of jarred green chilies chopped roasted red onion salsa to dip (2 tbsp) spray quesadilla maker with PAM or other oil spray place wrap down, add in ingrediants and cover with second wrap cook until cheese begins to ooze Quesadilla Maker- Extreme Wraps

Greek Style Cous Cous Salad 6 servings at 190 calories per serving 1 c whole wheat cous cous- uncooked 1 c halved cucumber slices 1 large tomato 1 pkg fat free feta cheese 1 tsp dill 1/2 c italian dressing cook cous cous (omit salt and butter) fluff with fork Place in large bowl and cool for 10 min Add remaining ingrediants and toss to cover refrigerate 1 hour at least to allow flavors to …

Caesar Dressing 64 calories for 1 tbsp. 1 tbsp. is plenty if eating in a mason jar- shake until blended throughout all lettue 3 tbsp lemon juice 1 1/2 tsp dijon mustard 3-4 anchivies finly chopped 1/4 c extra virgin olive oil 1/4 tsp pepper 2 tbsp parmesan cheese 2 tbsp garlic in bowl wisk together lemon juice, mustard, anchovies, and garlic slowly wisk in ol until combined and thickened wisk in salt, pepper, and …

Egg Salad- makes 4 servings 6 hard cooked eggs (perfect in instant pot) 3 tbsp reduced fat mayo 1/2 c finly chopped green onion 1 1/2 tbsp sweet pickle relish 1/4 – 1/2 tea celery seed 1/4 tsp salt and 1/8 tsp pepper mix and enjoy Instant pot picture/ link

Spinach Pie serves 6 (126 calories each) Ingredients- canned spinach 1/2 c chopped scallions (3-4 green onions) 2 tbsp fresh dill 2 tbsp fresh parsley 1/2 c fat free feta 2 tbsp parmesian cheese 1/2 c whole wheat flour (or white flour) 1 tbsp. baking powder 1 tsp olive oil 2 eggs 1/2 tea salt Preheat oven to 400 spray pie dish with Pam or butter spray mix spinach, scallions, dill, parsley, feta in pie …

Stuffed Peppers- (makes 4 stuffed peppers @ around 200 calories each) 4 bell peppers 1 lb ground turkey or lean ground beef 2 tbsp chopped onion 1 cup cooked rice (1 minute rice package is perfect) 1 teaspoon salt 15 ounce can tomato sauce 1 teaspoon canned chopped garlic (or fresh if you desire) pinch of shredded mozzerela 1. Pre-heat oven to 350 2. Boil peppers in large pot about 2 minutes each 3. cook …

Double Melon Pop- (makes 5 pops) 2 cups cubed honeydew 4 teaspoons line juice- divided 2 cups cubed cantaloupe pop molds 1. Combine honeydew and 2 teaspoons lime juice in blender until smooth 2. Spoon 1/4 mixture into pop molds, put in sticks 3. freeze one hour 4. combine cantaloupe & remaining 2 teaspoons lime juice in blender until smooth 5. spoon over cantaloupe, cover with lids 6. freeze 2 hours *To remove pops, place …

Cottage Cheese Salad- 1/2 cup cottage cheese 1 tbsp fat free cheese 2 tbsp red pepper chopped 1 tbsp walnut pieces 1 tbsp balsamic vinegrette some torn lettuce pieces ____________________________________________________________ Check out my podcast while your here… Make sure to subscribe to get freebies and first dibs on the Goods! Click below to get the journal page today-

Figure out your “ideal weight” (your goal weight) Follow this link to find your calorie budget: https://www.healthline.com/nutrition/how-many-calories-per-day Directions: – write in your female or male, age, and IDEAL weight (your goal weight) and your height, For activity I normally write in sedentary or slightly active depending on how much activity you get. Examples: A 40 year old woman, 5’4″, 150 lb goal weight= 1600 calorie budget per day A 50 year old woman, 5’4″, 150 …

Loosing weight in 2018 is WAAAAAY different that it was 10-20 years ago. I can’t believe how much technology plays a role and helps. #1- If you don’t have a step counter- get one! It’s like a little cheerleader right on your wrist. Even when I’m tired and had enough for the day- my step goal is enough to make me walk around the block (or even in place next to my bed sometimes). vivofit2 …

Instant pot picture/ link 100 calorie nut packs Spicy v8 Extreme Wraps Spiralizer folding mat vivofit2 fitbit mason jars kindle fire fire stick popcorn 100 cal bags Eggwhich Ortega Activia Fiber One Fiber One Chocolate Bar Popsicle Molds Ninja Blender Lite Syrup Quesadilla Maker- Minute Rice- Sandwich Thin- 35 calorie Bread- Panini Press- Instant Oatmeal packs-

Since it’s summertime- I LOVE this for lunch. Soup is one of my favorite ‘fill up’ meals. In the summertime warm food just doesn’t have the same ring as it does in the winter and fall Solution… COLD SOUP…and it’s delicious!!! This batch makes 5 wonderful pint sized mason jars full of cold soup to enjoy for lunch. For a wonderful healthy 205 calories per mason jar if you divide it into 5 jars It …

Inspirational Songs Anytime you need a lift- these songs are sure to cheer you up!       Inspirational Songs Imagine Dragons- Whatever it Takes Katy Perry- Roar Katy Perry- Rise Pharrell Williams- Happy The Script- Hall of Fame OneRepublic- I Lived Jessie James- I Look So Good T.I.- Live Your Life Eminem- Not Afraid Eminem- ‘Till I Collapse Kanye West- Power Kanye West- Stronger Keri Hilson- Pretty Girl Rock P!nk- Raise Your Glass Fifth …

Chapter 9 song list Watch out- some are explicit!!!   This is my personal song list… It is impossible to sit still while listening to these tracks…         Kevin Gates- I Don’t get Tired Outkast- Hey Ya! Rob Bailey- Beast Portugal- Feel It Still Bruno Mars- Runaway Baby Lil Wayne- Sucker for Pain P!nk- Just Like a Pill Garbage- Cherry Lips Alessia Cara- Outlaws Rihanna- S&M The Donnas- Dancing with Myself Flo …