Nourish Yourself

With so much external drama around, we either forget to nourish ourselves or simply don't know how. Much of the information available on healthy eating, weight loss, proper nutrition, fitness, and self care is either incorrect, incomplete, or provided by people without your best interest in mind. Here you will find a variety of items to help you nourish your body, mind, and soul in the best possible way for YOU!

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Apricot Chipotle Glazed Meatloaf

Chipotle Apricot Glazed Meatloaf

Chipotle Apricot Glazed Meatloaf with smashed sweet potatoes and asparagus.

Apricot Chipotle Glazed Meatloaf (serves 4-8 and makes wonderful leftovers!)

I made this for dinner two nights ago, then had some of the leftovers for lunch today.  It actually tasted even better as a leftover! So, this is one of those recipes that you do the work once and get to reap the benefits many times over!

Get the recipe by clicking below…

Click to continue reading… Apricot Chipotle Glazed Meatloaf

Apple Raspberry Pork Medallions with Sweet Potatoes and Asparagus

Apple Raspberry Pork Medallions in Buttery Wine Sauce (Serves 4)

  • 4 pork medallions at least ¾ in thick
  • 2 med Granny Smith apples, sliced and cored, skins left on
  • 1 med sweet onion, coarsely chopped
  • 2 cloves garlic, chopped
  • ½ stick butter
  • ¼ c apple cider
  • ½  c chicken stock
  • ½ c chardonnay
  • ½ c fresh raspberries
  • Salt and pepper

Generously season pork medallions with salt and pepper on both sides.  Pre-heat large and deep frying pan to medium heat.  Melt 1 ½ tsp butter until it bubbles and just begins to turn brown.  Add pork to pan and sear approx 3-4 mins on each side.  Remove pork from pan and stack onto a plate and loosely cover with foil.

Click to continue reading… Apple Raspberry Pork Medallions with Sweet Potatoes and Asparagus

FLEXITARINISM: The Meat Eaters Guide to Going Vegetarian or Vegan

Meat or no meet?

Meat or no meat?

I’m a flexitarian.

Really.  I enjoy a great steak, a wonderful grilled chicken breast, and succulent pulled pork.  However, I also know that there are plenty of health benefits for ditching the meat.  And, as much as I LOVE cheese, cheese, oh glorious cheese, dairy really reeks havoc on the body.

So, I consider myself a…flexitarian.  A person who is flexible in her food choices and fully understands the impact of those choices.  I choose to lean into vegetarian and sometimes vegan eating habits, but refuse to completely give up being a carnivore.

Here are some quick ways to easily transform several meals a week into vegetarian or vegan entrees that will make even the most hearty carnivore into a satisfied diner.

Click to continue reading… FLEXITARINISM: The Meat Eaters Guide to Going Vegetarian or Vegan

Grilled Lemon-Lime Chicken

Lemons and Limes are the stars in this simple marinade.

Lemons and Limes are the stars in this simple marinade.

This recipe is extremely versatile and makes even the pickiest eaters happy!  I love making lots of this chicken as is easy to turn the leftovers into several different fabulous meals.

MARINADE INGREDIENTS:

  • 4 chicken breasts
  • 2 lemons, juiced
  • 4 limes, juiced
  • 3 Tbs sugar
  • 2 cloves garlic, chopped
  • 1 Tbs salt
  • ¼ Tbs ground black pepper
  • 3 Tbs extra virgin olive oil
  • Two dashes of red pepper flakes

Click to continue reading… Grilled Lemon-Lime Chicken

Open-faced Tuscan Chicken Sandwich

Sundried tomatoes really make this dish!

Sundried tomatoes really make this dish!

This recipe is FABULOUS for leftover chicken or turkey!

Ingredients:

  • Thinly sliced chicken breast
  • Fresh baby spinach leaves
  • Mixed Italian cheese, shredded (any combo of mozzarella, romano, or parmesan)
  • Balsamic vinaigrette (see recipe below)
  • Sundried tomatoes, drained if packed in oil, and chopped
  • Fabulous multigrain or wheat bread slices

Click to continue reading… Open-faced Tuscan Chicken Sandwich

Grilled Teriyaki Chicken

Ingredients:

  • 4 chicken breasts
  • ¼ c soy sauce
  • 3 Tbs honey
  • 1 lime, juiced
  • 3 Tbs olive oil
  • 2 Tbs mirin, rice wine vinegar or white wine vinegar
  • 2 cloves garlic, chopped
  • 1 Tbs ground ginger
  • 1 Tbs salt
  • ¼ Tbs ground black pepper
  • Two dashes of red pepper flakes

Click to continue reading… Grilled Teriyaki Chicken

Spicy Mango Avocado Salad

Mangoes star in this sweet and slightly spicy salad to make it nourishing and completely satisfying!

Mangoes star in this sweet and slightly spicy salad to make it nourishing and completely satisfying!

This recipe calls for roasted chicken, but can easily be made into a vegan or vegetarian recipe by replacing the chicken with cashews.

DRESSING:

  • Extra virgin olive oil (4 T)
  • Water (2 T)
  • Lemon Juice (2 T)
  • Honey (2 T organic, locally harvested when possible)
  • Garlic (1 clove chopped)
  • Cayenne pepper (1 t)
  • Mango (about 4 T chopped)
  • Salt & pepper

Click to continue reading… Spicy Mango Avocado Salad

Chipotle Lime Chicken with Spicy Rice

Grilled chipotle lime chicken with spicy rice

Grilled chipotle lime chicken with spicy rice, served with watermelon and guacamole.

Chicken Prep:

  • Chicken breasts (4)
  • Chipotle pepper in adobo sauce (2 peppers chopped)
  • Fresh lime juice (1.5 limes for marinade and 1/2 lime for later)
  • Olive oil (1/3 c)
  • Water (1/4 c)
  • Chopped garlic (1-2 cloves)
  • Salt (1 T)
  • Pepper (1/4 T)

Pound chicken breasts between two sheets of plastic wrap or wax paper so chicken is even thickness.  Cut each breast in half.

Click to continue reading… Chipotle Lime Chicken with Spicy Rice

Is It Really Good for You if the Label Says “Wheat”?

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Just becuase the label says wheat doesn't mean it's good for you.

There’s been a surge of people making attempts to eat “healthy” by choosing complex carbohydrates over simple carbohydrates – which is fantastic!  However, there is some label confusion over what is really good for you and what to avoid.

Simple carbs (ex. sugar, white bread, and white rice) are processed by the body more quickly, spike blood sugar levels, and do not help sustain energy.  Complex carbs (ex. wheat bread, sweet potatoes, oatmeal) on the other hand, are processed slowly and help the body stay full and sustain energy longer.

Many people believe that foods labeled “wheat” are automatically complex carbs and a good choice.  This isn’t correct and many of these so-called wheat items aren’t any better for you than any other simple carbohydrate. Click to continue reading… Is It Really Good for You if the Label Says “Wheat”?

Lose Weight and Dump Belly Fat by Following One Easy Rule

Give up beverages oher than water and stay healthy and fit.

Give up beverages other than water and stay healthy and fit.

One of the simplest ways to lose weight and reduce belly fat is to eliminate all drinks from your diet except for water.

This includes milk, soda, fruit juice, diet drinks, flavored waters, tea, coffee, sports drinks, and especially alcoholic beverages. Choose to consume your calories through food only and you will see a dramatic change in your body. Most people don’t realize how many calories they consume through beverages or the impact diet drinks and alcohol have on metabolism.

Click to continue reading… Lose Weight and Dump Belly Fat by Following One Easy Rule