Sweet Glazed Salmon over Broccoli & Rice

Another HUGE meal hit happened in our house last night. ALL 3 of us LOVED it.  The sauce is made with brown sugar and low sodium soy sauce, so it has this sweet tangy taste to it.  I honestly don't think I'll have salmon any other way ever again.  And, my husband is NOT a huge fan of soy sauce, but he loved it. Had seconds even and complimented the chef ;) Also, this was SO SO easy to make and took no time at all!  It's a MUST try :)

Ingredients

1/2 cup brown sugar4 tablespoons low sodium soy sauce
1 clove(s) garlic ( minced or pressed ) 1 1/2 cups brown rice, raw3 cups vegetable broth
1 head broccoli florets ( about 2 cups )
9 ounces edamame ( fully cooked with pod removed )  (I didn't have any so this step was skipped lol) 
4 salmon fillet ( 1 1/4 pounds total ) 1/2 teaspoon salt1 tablespoon olive oil
                                            

 

Directions:
1. Heat broiler. In a small bowl, combine the sugar, soy sauce, and garlic. Set aside.

 

2 . Cook the rice according to the package directions, using vegetable broth instead of water, stir in the broccoli and edamame during the last 3 minutes.

 

3. Let the rice and broccoli stand off the heat until the broccoli is tender, about 5 minutes. Fluff with a fork.

 

4. Meanwhile, place the salmon on a rimmed baking sheet. Drizzle with the olive oil and season with salt and pepper.

 

5. Broil until the salmon is opaque throughout, 8 to 10 minutes, spooning half the soy sauce glaze over the fish during the last 2 minutes of cooking.

 

6. Serve the salmon with the rice and the remaining

Nutrition

Calories: 489
Fat: 6g
Protein: 17.5g
Carbohydrates: 90

Meal was found on www.mymommystyle.com

Chocolate Shakeology Pancakes with Strawberry Yogurt Sauce

Ok...first off, when looking at the picture please keep two things in mind lol

1. This is the first test run at these
                    AND
2. I never said I made perfect looking pancakes haha

Either way, these things were DELISH!  On a daily basis I have people asking me about Shakeology and some people just aren't into the whole meal replacement thing and that's totally fine.  The BIGGEST misconception about Shakeology is that it's just a protein shake.  Yes, it does have a adequate amount of protein in it, but it's SO much MORE!  If you would like to know more about it www.myshakeology.com/stephyerickson is my site that has tons of information.  For now, I will just tell you that it IS the healthiest meal of the day and I'll have you click the link and find out why :)

ANNNNYWHO, I wanted to show people that you don't just have to drink Shakeology.  You can make all kinds of fun meals with it.  Not only are these packed with protein, but bc they are made with Shakeology they have vitamins, fruits, veggies, digestive enzymes, amino acids, etc etc.  I have done multiple searches to find (what I think) are the best recipes based around Shakeology and I have to say, this is one of my new favorites (Mya and Adam loved them, too).  I actually came across this recipe on Pinterest and ironically had all the ingredients to make them so I thought I would give them a shot.

I blended the ingredients below & then poured them from my blender in to a pan. Just how you would make any other pancake (I had to double the measurements to feed all 3 of us)

• 1 banana
• 1/4 cup oats
• 2 tbsp unsweetened vanilla almond milk
• 1 tsp vanilla extract
• 1 tsp baking powder
• 1 egg
• 1 egg white
• 1 scoop (or individual pack) chocolate Shakeology

Strawberry yogurt sauce:

• 6 strawberries
• 1/4 cup unsweetened vanilla almond milk
• 1/4 cup 0% fat plain Greek yogurt
• 1/2 tbsp honey

Fun. Fresh. Fitness. : Testimonials

Fun. Fresh. Fitness. : Testimonials:  Amber (Age:31)   I have NEVER been the girl that had to watch what she ate, counted calories or even knew how to eat clean....until i...

Spicey Boneless Buffalo Wings

Here is another heathier meal that I came across on eatingwell.com.  Adam and I are HUGE wing fans, so having the healthier alternative is GREAT!  We both really enjoyed them.

Even though boneless Buffalo wings are made with healthy white-meat chicken, they're usually deep-fried and drenched in hot sauce laced with butter. The solution: chicken tenders are dredged in seasoned whole-wheat flour and cornmeal, pan-fried in only a small amount of oil and then drizzled with a tangy hot pepper sauce. With a fraction of the fat, calories and sodium

Critique from another person who tried the wings and I couldn't agree more :)

"These were a tasty alternative to buffalo wings... but I think in the future I'd drizzle more sauce over them... that's usually my favorite part. I also had trouble with the breading sticking to the chicken and would cut back on flour in favor of my cornmeal the next time I make them as I know this works fine from other recipes I've made. They were a hit for Monday Night Football...even with the breading falling off!"

Ingredients

Spicy Blue Cheese Dip

• 2/3 cup reduced-fat sour cream
• 2/3 cup crumbled blue cheese
• 1 tablespoon distilled white vinegar
• 1/4 teaspoon cayenne pepper 

Wings & Vegetables

• 3 tablespoons nonfat buttermilk, (see Tip)
• 3 tablespoons hot sauce, such as Frank's RedHot, divided
• 3 tablespoons distilled white vinegar, divided
• 2 pounds chicken tenders, (see Ingredient Note)
• 6 tablespoons whole-wheat flour
• 6 tablespoons cornmeal
• 1/2 teaspoon cayenne pepper
• 2 tablespoons canola oil, divided
• 2 cups carrot sticks
• 2 cups celery sticks

Preparation

1. To prepare dip: Whisk sour cream, blue cheese, 1 tablespoon vinegar and 1/4 teaspoon cayenne in a small bowl. Cover and refrigerate until ready to serve.
2. To prepare wings: Whisk buttermilk, 2 tablespoons hot sauce and 2 tablespoons vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.
3. Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl; set aside.
4. Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.) Sprinkle both sides of the chicken with 1/2 teaspoon cayenne.
5. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each piece in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a serving platter. Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary to prevent burning. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and Spicy Blue Cheese Dip.

Tips & Notes

• Make Ahead Tip: The chicken can marinate (Step 1) for up to 1 hour.

• Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
• Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

Nutrition

Per serving: 256 calories; 10 g fat (4 g sat, 4 g mono);83 mg cholesterol; 12 g carbohydrates; 31 g protein; 2 g fiber; 353 mg sodium; 248 mg potassium.
Nutrition Bonus: Vitamin A (120% daily value).
Carbohydrate Servings: 1
Exchanges: 1/2 starch, 1 vegetable, 3 1/2 lean meat
I am NOT a celery fan, so I replaced mine with cucmbers :)  I made a seperate, NON spicey batch with ranch for Mya and the leftovers made for a nice little lunch for her at school tomorrow! Please excuse my "fine china" lol

No excuses, No weights Upper Body Workout

This is an upper body workout that I put together and tested out that will make your arms feel like jello and there is NO WEIGHTS being used.  The workout should take about 30 minutes, so set a timer.  Push ups can be done on you knees, but try to do as many on your feet as possible.  Even if it's just 1.  Push yourself past your comfort zone.  Or, if you can do all of them on your toes, but not drop down as far then I would rather you do that bc you are more likely to keep your core tight and engaged while on your toes :)  ENJOY!

I took pictures while doing the workout so I could show you that it could be done anywhere, without much room and even in your PJs if you wanted to  :)

TRICEP DIPS

                                    


TRICEP PUSH UPS
Hands are in line with your shoulders and fingers are turned
out a bit.

                     

Drop down to a push up and keep the elbows hugging your sides.



Elbows go straight back

                                                           



SHOULDER PUSH UP

Tortellini Primavera

I have been trying a lot of great recipes lately, all of which are SO easy to make and are healthy.  This one has to be one of my faves though.  In fact, it was a family favorite.  I found the recipe on eatingwell.com and since I'm a HUGE pasta lover, I just had to give it a try :)
 
Makes: 5 servings, about 1 1/4 cups each
Active Time: 25 minutes
Total Time: 25 minutes
 

Ingredients

• 1 14-ounce can vegetable broth or reduced-sodium chicken broth
• 2 tablespoons all-purpose flour
• 1 tablespoon extra-virgin olive oil
• 3 cloves garlic, sliced
• 1 cup shredded fontina cheese or 3/4 cup shredded Parmesan cheese
• 1 tablespoon chopped fresh tarragon, dill or chives or 1 teaspoon dried tarragon
• 1/8 teaspoon salt
• 4 cups chopped vegetables, such as broccoli, carrots and snap peas, or 16-ounce bag frozen mixed vegetables
• 1 16-ounce package frozen cheese tortellini

Preparation

1. Put a large pot of water on to boil.
2. Meanwhile, whisk broth and flour in a small bowl. Heat oil in a large skillet over medium heat. Add garlic and cook, stirring, until just beginning to brown, 1 to 2 minutes. Add the broth mixture to the pan, bring to a boil and cook, stirring occasionally, until the sauce is thick enough to coat the back of a spoon, about 3 minutes. Remove from the heat and stir in cheese, tarragon (or dill or chives) and salt.
3. Add vegetables and tortellini to the boiling water; return the water to a simmer and cook until the vegetables and tortellini are tender, 3 to 5 minutes. Drain; add to the pan with the sauce and stir to coat.

Nutrition

Per serving: 424 calories; 15 g fat (8 g sat, 4 g mono);68 mg cholesterol; 55 g carbohydrates; 0 g added sugars; 14 g protein; 5 g fiber; 566 mg sodium; 321 mg potassium.
Nutrition Bonus: Vitamin A (126% daily value), Calcium (20% dv), Vitamin C (17% dv), Folate (16% dv).
Carbohydrate Servings: 3
Exchanges: 3 starch, 1 1/2 vegetable, 1 high-fat meat, 2 fat

25 Minute Total Body Burnout

This total body workout will target cardio, abs, glutes, quads, ect.  I just put it together and tested it out and it should take you no longer than 25 min to do :)

RUSSIAN TWIST
Feet can be off the ground or lightly touching the ground.
punch the floor twisting side to side for 1 min

Pulse Thru Crunches
Chin away from the chest and pulse
through with your hands between
your knees.  Short fast bursts

 

Bowler Lunge
Just as the name says.  Lunge back as if
you're bowling.  When it comes to the
pulses, keep the legs back and
pulse down to the ground.  Shift all
your upper body weight onto the leg you're
working, but make sure the knee stays
behind the toe!