Blog & Recipes

Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #26 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 26- vitals for surviving thanksgiving Sponsored By: The Best Life Weight Loss Plan & Interactive Journal vitals for surviving thanksgiving staying on plan when you go out of town & expectations for the holiday Short Story Featured: KFC Link:https://www.livin3.com/5-motivational-and-inspiring-short-stories Moral: believe in
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #25 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 25- REWARDS Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: The Bamboo Tree Link:https://www.southwesternconsulting.com/roryvaden/blog/the-power-of-patience-combined-with-persistence-the-story-of-the-chinese-bamboo-tree/ This story can teach us so much about patience about persistance and about how important the fundamentals are to our success The
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #24 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: Q+A Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: from Russia with Love Link:http://www.rogerdarlington.me.uk/stories.html#Story36 Moral of the story is … challenge the teacher! sent me questions do what makes sense don’t follow diets that will end
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Bean Soup serves 8 385 calories per serving – 2 cans Great Northern Beans – 1 can black beans – 1 can light red Kidney beans – 18 ounces ham. chopped up- (I use the Aldi spiral ham in the deli section) – 1 stick butter – 1 onion chopped Dump all in slow cooker for 4-8 hours
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #23 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 23- Habits Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: A turn of the screw Link:http://www.rogerdarlington.me.uk/stories.html#Story50 Moral: Sometimes we feel lost, not knowing what exactly we need to do in order to get what we want
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #22 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 22, Dieting on a budget Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: The group of frogs Link: https://www.upliftingstream.com/the-group-of-frogs-encouragement-story/ The moral of the story is: keep going don’t look back don’t allow anyone to derail you
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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
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #21 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 21- Food Prep Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: The wise teacher and the jar- Roger Darlington Link:http://www.rogerdarlington.me.uk/stories.html#Story2 Moral: live your life full out Don’t dwell on the small things take responsibility for the
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October 3, 2018

Overeating

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
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____________________________________________ 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
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #20 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 20 Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: The Seven Wonders of the World Link: http://www.rogerdarlington.me.uk/stories.html#Story72 Moral: at any given time you can change your focus changing your focus changes your attitude changing your attitude
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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
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September 26, 2018

Q+A Sept 24, 2018

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
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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
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #19 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 19 Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: The Blind Girl Link: https://academictips.org/blogs/moral-tale-the-story-of-a-blind-girl/ Moral: Appreciate what you have Your reality is what you focus on if you are frustrated, angry, or hopeless throughout your day-
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #18 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 18- Recommitment Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: You Have to buy a Ticket- from Taste Berries for Teens moral: Just really wanting something- even if you want it really really bad no matter
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #17 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 17- Happiness Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: Harriet Cooper’s story about “The Little Voice”, In Chicken Soup for the Soul Power of Positive Thinking Link: Moral of the story: We can motivate ourselves
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*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
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #16 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 16 Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: Changing our vision Link:http://www.rogerdarlington.me.uk/stories.html#Story67 Moral: Keep your focus and you will reach your goal you can be flexible in your approach and keep your commitment on the
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #15 Show Notes Weight Loss Tiki Podcast what is your top 3 reasons you want to lose weight? Hosted By: Kary Has Podcast Episode: Weight Loss Benefits Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: It’s in your Purse- one of many amazing stories in: Moral: Everyone has embarrassing
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #14 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 14 Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: A Sense of Goose Link:https://www.inspirationalstories.com/sense-of-a-goose/ Moral: just as last week- have a flock of encouragement have multiple places you can go to get your uplifting thoughts whether
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #13 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 13 Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: The 2 hospital patients Link:http://www.rogerdarlington.me.uk/stories.html#Story55 Moral: allow others to encourage you and if you get the chance- pass it on there are so many amazing people out
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #12 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 12 Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: Rafting Link:http://www.rogerdarlington.me.uk/stories.html#Story39 Moral: life with its challenges and obstacles does not have to be a battle you can alter your attitude at any given time to make
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #11 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 11 Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: The Cracked Pot Link:http://www.rogerdarlington.me.uk/stories.html#Story75 Moral: Even if you don’t see it right now, everything has a purpose you are not perfect. I’m an not perfect. No one
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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
Recipes
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
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___________________________________________ 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-
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #10 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 10 Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: The Eagle who never looked up Link:https://betterlifecoachingblog.com/2012/01/06/the-eagle-and-the-chickens-a-story-about-being-who-you-are-meant-to-be/ Moral: go after your dreams, don’t live life looking down what if I fail? Oh but my darling- what If
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____________________________________________ 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
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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
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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
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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
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #9 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 9 Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: The Tale of 2 Pebbles Link:https://wealthygorilla.com/10-most-inspirational-short-stories/ Moral: think outside the box LESSON: Top 10 Weight Loss Excuses- DEBUNKED! We know the secret formula to success- 1 decide
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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
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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
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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
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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
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #8 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 8 Date: July 11th, 2018 Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: The Garbage Truck Link:https://sites.google.com/site/positivethinkingclub/the-garbage-truck-story Moral: We assign blame out so that we don’t have to deal with the consequences of our own behavior
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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
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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
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July 4, 2018

playlist

16- improving your quality of life- part 2-motivational reasons to lose weight15- weight loss beenfits- motivational reasons to lose weight part 114- part 2- weight loss and diet tips and tricks- top 10 resources and ideas13- technology tips and tricks for weight loss- my favorite social media and online resources to aid and motivate12- learn how to review your week, assess your journal pages, make adjustments, and design the life you deserve11- Lose 2 times
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #7 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 7 Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: The Dot Link:http://alltimeshortstories.com/inspirational-the-black-dot/ Moral: Think outside the box, YOU decide what you focus on. Chose well LESSON: Are you having an issue following through? If you are
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #6 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 6 Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Meal Tracking/ Journaling Calorie Budget ideas How to make a meal plan Short Story Featured: adapted from: The Starfish Story Link:https://eventsforchange.wordpress.com/2011/06/05/the-starfish-story-one-step-towards-changing-the-world/ Moral: Small changes really add up LESSON: Make sure
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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
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Tuna stuffed Tomato serves 1 Ingrediants: 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 Tomato- top cut off and insides scooped out to make your “bowl” Mix together and serve inside tomato
Recipes
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
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Chocolate Blueberry Smoothie- 1 c frozen blueberries 1 c almond milk 1 tbsp cocoa powder Combine all in the Ninja Blender Ninja Blender
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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
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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
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Banana and Chocolate Pop makes 4 pops at 103 calories each 1 small ripe banana 1 c nonfat yogurt 1/8 tsp nutmeg 2 tbsp mini chocolate chips pop molds combine banana, yogurt, nutmeg in blender til smooth stir in chocolate chips spoon into molds freeze 2 hours til firm Popsicle Molds
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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
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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
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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
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June 23, 2018

Egg Salad

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
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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
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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
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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
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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-
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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
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #5 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 5 Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: The Sitar Link: http://www.pravsworld.com/the-seeker-of-truth/ Moral: You have everything you need right now LESSON: Throw away all your past diet “rules” – No more “bad” and “good” foods
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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
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The Best Life Weight Loss Plan & Interactive Journal Sign for the freebies for a chance to win a free signed copy and get notified once the book is published.
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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-
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #4 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 4 Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: Time Bank Link:http://www.inspire21.com/stories/lifestories/TimeBank Moral: Time is our most limited resource. Don’t waste yours “wishing” LESSON: What does failure mean to you? Does it mean not doing it
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Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #3 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 3 Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: An 87 Year Old College Student Named Rose Link:https://amiracarluccio.com/2018/06/13/inspirational-stories-an-87-year-old-college-student-named-rose/ Moral: Live Full Out! Don’t take one day for granted LESSON: The Best Life Weight Loss Plan was
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https://media.blubrry.com/wltiki/p/wlmotivation.com/wp-content/uploads/2018/06/ep2.mp3Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #2 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 2- My Story Sponsored By: The Best Life Weight Loss Plan & Interactive Journal My Story is an ongoing list of: cringe-worthy moments of yo-yo dieting since I was 10 past eating disorders Dealing with life’s disappointments by making myself “feel better”
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https://media.blubrry.com/wltiki/p/wlmotivation.com/wp-content/uploads/2018/06/ep1.mp3Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Google Podcasts | Stitcher | TuneIn | RSSPodcast #1 Show Notes Weight Loss Tiki Podcast Hosted By: Kary Has Podcast Episode: 1- Commitment Sponsored By: The Best Life Weight Loss Plan & Interactive Journal Short Story Featured: The Tiger’s Whisker Link The Tiger’s Whisker Story ~ Folktales Stories for Kids Moral: Due to a very strong “Why”- Yun OK had stellar Commitment Through
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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
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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
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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
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