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Articles About Healthly Diet, Living and Fitness

KDR Healthy Eats: Green Salad with Beets, Oranges & Avocado

April 24, 2018

Green Salad with Beets, Oranges & Avocado Ingredients: 4 cups leafy greens (I used a chard/kale/arugula/spinach mix) 3 small oranges, peeled and sliced into rounds 1 avocado, peeled, pitted and diced 1 large carrot, peeled and julienned 1 small beet, peeled and julienned 1/2 cup crumbled feta or goat cheese 1/4 cup toasted pepitas 1/3 cup…

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KDR Healthy Eats: Grilled Chicken and Strawberry Spring Rolls

April 24, 2018

Grilled Chicken and Strawberry Spring Rolls Ingredients: Spring Rolls 8-10 spring roll wrappers 1 large grilled chicken breast, thinly sliced 1/2 of an English cucumber, seeds removed and cut into matchsticks 1 cup fresh strawberries, thinly sliced Arugula or spinach Kosher salt and black pepper to taste Poppy Seed Dressing 1/4 cup plain non-fat Greek…

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KDR Healthy Eats: Crispy Zucchini Tacos

April 24, 2018

Crispy Zucchini Tacos Ingredients: For the zucchini: 1 large zucchini squash, cut into 2-inch long pieces 2 large eggs 1 cup seasoned panko bread crumbs 1 tablespoon flour 1 teaspoon chili powder 1/4 teaspoon salt 1/4 teaspoon pepper 3 tablespoons coconut oil Cherry pepper crema: 1/4 cup plain greek yogurt 1/4 cup half and half…

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KDR Healthy Eats: Moroccan Beet Salad

April 24, 2018

Moroccan Beet Salad Ingredients: 5 medium beets, washed/scrubbed 1/2 cup minced red onion 1/4 cup finely chopped fresh parsley 1/4 cup finely chopped fresh cilantro (coriander) 1 1/2 tsp cumin seeds* 1 1/4 tsp kosher salt* 1/2 tsp freshly ground black pepper 1 Tablespoon olive oil 1 Tablespoon fresh lemon juice Instructions: Fill a large…

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KDR Healthy Eats: Zucchini Shrimp Scampi

March 23, 2018

Zucchini Shrimp Scampi Ingredients: 2 tablespoons unsalted butter 1 pound medium shrimp, peeled and deveined 3 cloves garlic, minced 1/2 teaspoon red pepper flakes, or more, to taste 1/4 cup chicken stock Juice of 1 lemon Kosher salt and freshly ground black pepper, to taste 1 1/2 pounds (4 medium-sized) zucchini, spiralized 2 tablespoons freshly…

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KDR Healthy Eats: Parmesan Crusted Tilapia

March 23, 2018

Parmesan Crusted Tilapia Ingredients 3/4 cup freshly grated Parmesan cheese 2 teaspoons paprika 1 tablespoon chopped parsley 1/4 teaspoon salt (optional) 1 tablespoon extra virgin olive oil 4 tilapia filets (about 4 oz each)* lemon, cut into wedges Instructions Preheat the oven to 400ºF. Line a baking sheet with foil. In a shallow bowl, mix…

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KDR Healthy Eats: Quinoa, Lentil, Kale, and Feta Salad w/ Salmon

March 23, 2018

Quinoa, Lentil, Kale, and Feta Salad w/ Salmon Ingredients 110 g (4oz) dried green lentils 145 g (3/4 cup) quinoa 360 ml (1 1/2 cups) vegetable stock 150 g (5oz) broccoli, chopped into small florets 150 g (5oz) chopped curly kale 120 g (4.5oz) green beans, chopped 4 spring onions finely chopped 3 garlic cloves…

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KDR Healthy Eats: Philly Cheesesteak Stuffed Peppers

March 23, 2018

Philly Cheesesteak Stuffed Peppers Ingredients 4 Large Green Bell Peppers 8 oz. Thinly Sliced Roast Beef 1 1/2 to 2 cups mozzarella cheese, shredded 1 Medium Sweet Onion – Sliced 8 oz. Mushrooms of choice – Sliced 2 Tbs. Olive Oil 2 Cloves of Garlic 2 Tablespoons Worcestershire sauce 1 teaspoon salt 1 teaspoon pepper…

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KDR Healthy Eats: Beats ‘n’ Greens

February 12, 2018

Beats ‘n’ Greens INGREDIENTS: 2 pounds fresh green beans, trimmed 1 pound fresh beets, trimmed, peeled, and cut into thin wedges 1/2 cup sliced shallots (4 medium) 1/4 cup olive oil 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1/2 cup broken walnuts 1/2 cup crumbled feta cheese (2 ounces) INSTRUCTIONS: Preheat oven to…

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KDR Healthy Eats: Taco Zucchini Noodles

February 12, 2018

Taco Zucchini Noodles INGREDIENTS: 1 tbsp olive oil 2 large zucchinis, spiralized 1 lb lean ground turkey 1 clove garlic, minced 1/2 small brown onion, peeled and finely chopped 3 tbsp of homemade taco seasoning (or one packet of your favorite taco seasoning) 1/4 cup water 14 oz can diced tomatoes 1/2 cup shredded cheddar…

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KDR Healthy Eats: Grilled Salmon with Avocado Salsa

February 12, 2018

Grilled Salmon with Avocado Salsa INGREDIENTS: 2 lbs salmon, cut into 4 pieces 1 tbs olive oil (I used light extra virgin olive oil) 1 tsp salt 1 tsp ground cumin 1 tsp paprika powder 1 tsp onion powder 1/2 tsp ancho chili powder 1 tsp black pepper Avocado salsa: 1 avocado, sliced 1/2 small…

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KDR Healthy Eats: Honey Lime Chicken

February 12, 2018

Honey Lime Chicken INGREDIENTS: 1 lb chicken thighs, deboned, skin-on 2 cloves garlic, minced 1 heaping tablespoon honey 1 tablespoon soy sauce 1 tablespoon lime juice Pinch of cayenne pepper Pinch of salt Chopped parsley Lime wedges INSTRUCTIONS: Preheat the oven to 400F. Combine the chicken thighs with garlic, honey, soy sauce, lime juice, cayenne…

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KDR Healthy Eats: Garlic Butter Salmon

February 12, 2018

Garlic Butter Salmon INGREDIENTS: 1/2 cup unsalted butter, melted 1 tablespoon brown sugar 1 tablespoon lemon juice 3 cloves garlic, minced 1/2 teaspoon dried oregano 1/2 teaspoon dried thyme 1/2 teaspoon dried rosemary Kosher salt and freshly ground black pepper, to taste 2 pounds salmon 2 tablespoons chopped fresh parsley leaves INSTRUCTIONS: Preheat oven to…

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Oops I peed my pants!

January 26, 2018

Are you a mom and have you ever peed yourself?  You might have something called Pelvic Floor Dysfunction.   It’s a common problem female’s have after giving birth.  If you have ever: Felt like you were going to pee your pants during exercise, fitness classes, personal training sessions, coughing, sneezing or anything that made you…

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Boost your energy with these three simple steps.

January 23, 2018

I want more energy!  I want more energy to do the stuff I like to do, like: Spending time with my wife and our 13-year-old (even if he doesn’t want to spend a lot of time with us.)  Working out!  Sometimes, I just don’t feel like I have the juice to work out.   Writing, blogging…

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The KDR RPE Scale – How hard are you working?

January 19, 2018

How hard are you really working during your workouts? At the end of the day, you have to have burned more calories then you consumed to lose weight.  You can accomplish this in only one of two ways: You eat less food. You burn more calories through activity. There is a saying in the fitness…

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Resolutions aren’t my thing, and they probably aren’t yours either.

January 12, 2018

Resolutions are not my thing. Resolutions are acts for solving problems. I am not a problem and neither are you!  I am more into honing in on a habit that’s not healthy (and fixing it), relationships that I want to improve or let go of (because they are unhealthy) and just being a better person.…

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Make 2018 the year you get BETTER, not NEW.

January 10, 2018

New Year – New BETTER You!  This year, I am focusing on being better, not new…better.  Normally, most people think of the New Year as their chance to be a “New You.”  But…I have something to tell you…I hate that saying…New You. Yes, I know all you see right now is “New Year New You”.  But,…

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KDR Healthy Eats: Baked Lime Chicken Bowls

January 4, 2018

Baked Lime Chicken Bowls   INGREDIENTS: 2-3 lbs. boneless, skinless chicken breasts, cut into cubes 6 Tbsp. olive oil 3 Tbsp. red wine vinegar Juice from 2 limes 2 tsp. chili powder 1 tsp. paprika 1 tsp. garlic powder 1 tsp. kosher salt fresh cracked pepper, to taste INSTRUCTIONS: In a large resealable bag, combine…

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KDR Healthy Eats: Bacon Avocado Egg White Breakfast Sandwich

January 4, 2018

Bacon Avocado Egg White Breakfast Sandwich INGREDIENTS: cooking spray 1 1/3 cup AllWhites® 100% liquid egg whites salt & pepper to taste 4 strip of bacon 2 avocados, mashed 2 whole wheat english muffins, halved and toasted 1 tablespoon diced green onions optional: sriracha INSTRUCTIONS: Line a large plate with paper towels. Line up the…

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KDR Healthy Eats: Turkey Meatballs with Zucchini Spaghetti

January 4, 2018

Turkey Meatballs with Zucchini Spaghetti INGREDIENTS: 1/3 cup onion, diced 10 cloves garlic, minced divided 1/3 cup olive oil plus 2 Tablespoons, Divided 1 1/4 lb ground turkey 1 egg 1/3 cup panko bread crumbs 1/4 cup fresh chopped herbs I used parsley, oregano and chives 4 whole zucchini, spiraled 1 bunch asparagus 1/2 teaspoon…

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KDR Healthy Eats: Ground Turkey Sweet Potato Skillet

January 4, 2018

Ground Turkey Sweet Potato Skillet INGREDIENTS: 2 tbsp extra-virgin olive oil 1 lbs extra-lean ground turkey 1 tsp garlic clove, minced ½ cup onions, diced ½ cup yellow pepper, diced 1 ½ cups sweet potato, diced Salt and freshly ground black pepper A pinch of red chili flakes ½ cup shredded mozzarella cheese Fresh parsley…

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KDR Healthy Eats: Taco Zucchini Boats

December 13, 2017

Taco Zucchini Boats: INGREDIENTS: 4 medium zucchini 1 lb lean ground beef 1/4 cup minced onion 1 tsp ground cumin 1 tsp onion powder 1 tsp garlic powder 1 tsp smoked paprika 1 tsp chili powder 1/2 tsp salt (or more to taste) 1/2 tsp oregano 1/2 cup salsa 3/4 cup shredded cheddar cheese 2…

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KDR Healthy Eats: Slow Cooker White Chicken Chili

December 13, 2017

Slow Cooker White Chicken Chili: INGREDIENTS: 2 pounds boneless, skinless chicken tenders (or breasts) 1 large sweet onion, chopped 2 celery stalks, chopped 4 garlic cloves, minced 3/4 cup chopped green bell pepper 3 – 4 tablespoons diced jalapeno (fresh or canned) 1 tablespoon ground cumin 1/2 teaspoon ground coriander 1/2 teaspoon dried oregano 2…

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KDR Healthy Eats: Smoked Bacon Veggie Soup

December 13, 2017

Smoked Bacon Veggie Soup: INGREDIENTS: 6 cups broth 3 cups chopped potato (russet or sweet potato) 2 cups brussel sprout shavings 2 cups sliced mushrooms 5 pieces of smoked bacon (cut into 1 inch pieces) 1 tbsp olive oil 1 tbsp honey mustard 1/2 tsp paprika (smoked is best) 1/4 tsp garlic minced dash of…

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KDR Healthy Eats: Baked Chicken Fajita

December 11, 2017

Baked Chicken Fajita: INGREDIENTS: For the Marinade: 2 Tbsp olive oil Juice of half a lime 1 clove garlic, minced 1 tsp. chili powder ½ tsp. cumin ½ tsp. dried oregano ½ tsp. salt Pinch of cayenne pepper (optional) 2 Tbsp cilantro, chopped For the Chicken: 3 chicken breasts or 6 thin sliced chicken cutlets…

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5 Reasons To Do Push-ups

November 15, 2017

5 Reasons you should be doing Push-ups Push-ups are one of my go-to exercises. Like you, sometimes I struggle to get my workouts in, so my resistance training days need to be quick and include total body movements that build muscle, burn fat and make me feel like a bad ass. Push-ups are one of…

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Book Report – 1% Fitness by Mike Sheridan

November 15, 2017

Let’s Get Moving! Guest post from Lara our kick ass office manager and fitness coach on 1% Fitness by Mike Sheridan. In keeping with great KDR tradition, we are constantly educating ourselves so we can offer our members Knowledge Driven Results. In October, I read 1% Fitness by Mike Sheridan and loved it!  I loved it…

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KDR Healthy Eats: Pork and Squash

November 14, 2017

Pork and Squash: INGREDIENTS: 2 teaspoons chopped fresh rosemary leaves 2 teaspoons chopped fresh sage leaves 1 teaspoon salt 1/4 teaspoon pepper 1pork tenderloin (1 to 1 1/4 lb) 3 tablespoons olive oil 1 medium butternut squash, peeled, cut into 2-inch pieces (about 2 lb) 1 medium sweet onion, cut into 1/2-inch wedges 1 large…

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KDR Healthy Eats: Rosemary Chicken and Potato

November 14, 2017

Rosemary Chicken and Potato: INGREDIENTS: 1/4 cup olive oil 1 teaspoon salt 1/2 teaspoon black pepper 2 tablespoons chopped fresh rosemary leaves 1 lb baby red potatoes, quartered 6 boneless skinless chicken thighs (about 1 1/2 lb) 1 bunch asparagus, cut into 2-inch pieces (about 1 lb) INSTRUCTIONS: Heat oven to 425°F. Spray 18×13-inch rimmed…

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KDR Healthy Eats: Peanut Chicken

November 14, 2017

Peanut Chicken: INGREDIENTS: 1/4 cup creamy peanut butter 1/4 cup water 2 tablespoons soy sauce 1 tablespoon apple cider vinegar 2 teaspoons grated fresh gingerroot 2 cloves garlic, chopped 1 lb boneless skinless chicken tenders 3 cups fresh broccoli florets Fresh lime, chopped peanuts, diagonally sliced green onions and crushed red pepper flakes, if desired…

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KDR Healthy Eats: Cauliflower Pizza Crust

November 14, 2017

Cauliflower Pizza Crust: INGREDIENTS: 1 medium head of cauliflower ½ cup shredded mozzarella cheese ¼ cup grated Parmesan cheese 1 tsp dries herbs (Italian seasoning, basil, rosemary, parsley) ¼ tsp salt ¼ tsp pepper ¼ tsp garlic powder 2 whole eggs beaten or ¼ egg whites INSTRUCTIONS: You will need a food grater or food…

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KDR Healthy Eats: Cauliflower Buffalo Bites

November 14, 2017

Cauliflower Buffalo Bites: INGREDIENTS: 1 large head cauliflower, cut into bite-size florets Olive oil to drizzle 2 teaspoons garlic powder ¼ teaspoon salt ⅛ teaspoon pepper 1 tablespoon melted butter (Use coconut oil for vegan option) ½ to *3/4 cup Frank’s Buffalo Wing Style hot sauce or other hot wing sauce of choice Other: 1…

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KDR Healthy Eats

KDR Healthy Eats: Oatmeal Jars

October 23, 2017

OATMEAL JARS: INGREDIENTS: Apples & Cinnamon 1/4 cup freeze dried apples, 1/4 tsp Cinnamon, pinch of granulated stevia, or granulated sweetener of choice Raspberries & Dark Chocolate or Cacao Nibs 1/4 cup freeze dried raspberries & 2 Tbsp dark chocolate chips or nibs Monkey Mix 1/4 cup freeze dried banana chips, 1 Tbsp coconut flakes, 1…

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KDR Healthy Eats: Grab & Go Egg White Bites

October 23, 2017

GRAB & GO EGG WHITE BITES: INGREDIENTS: ¼ onion, diced ½ pepper, diced Handful of spinach egg white carton (24 T. total is used) olive oil cooking spray black pepper INSTRUCTIONS: Preheat your oven to 350 degrees. Spray each muffin tin with olive oil cooking spray so it lightly coats the bottom Add your favorite…

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KDR Healthy Eats: Ground Turkey Stuffed Peppers

October 23, 2017

GROUND TURKEY STUFFED PEPPERS: INGREDIENTS: 6 large bell peppers, any color 2 cups wild rice, cooked 1 lb. 93% Lean ground turkey 2 cloves garlic, minced 1 small onion, diced 1 16 oz. jar crushed tomatoes 1 teaspoon Italian seasoning 1 teaspoon salt 1/2 teaspoon pepper 1 1/2 cups sharp cheddar cheese, shredded 1 tablespoon…

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KDR Healthy Eats: Cauliflower Hashbrown Egg Cups

October 23, 2017

CAULIFLOWER HASHBROWN EGG CUPS: INGREDIENTS: 2 heads of cauliflower, steamed 2 c. shredded Cheddar cheese 1 dozen + 2 large eggs 1 tsp. garlic powder 1 tsp. salt Chives, chopped (optional) Fresh ground pepper to taste INSTRUCTIONS: Preheat oven to 375° F. Lightly grease a 12-cup muffin tin and set aside. Drop the steamed cauliflower…

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KDR Healthy Eats: Balsamic-Glazed Steak Rolls

October 23, 2017

BALSAMIC-GLAZED STEAK ROLLS:   INGREDIENTS: 8 Thin slices sirloin or flank steak (length and width according to personal preference) Extra-virgin olive oil Salt and freshly ground black pepper Fresh rosemary, chopped 1 Red bell pepper, sliced into thin strips 1 Green bell pepper, sliced into thin strips 1 Medium zucchini, sliced into thin strips 1…

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My nutrition and fitness guidelines – rules suck!

October 3, 2017

I live by guidelines, not rules.  Read on to see mine! Rules don’t leave any room for life obstacles – where as guidelines can be more flexible. Rules make you feel like you have succeded or failed, but reaching your goals isn’t that black and white. Guidelines help you make the best decisions for YOU…

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Be A Rule Breaker

October 2, 2017

I hate rules! Ask my mom, I have been a rule breaker for some time.  When it comes to food I think it’s important to have guidelines…not RULES. When Ben and I opened KDR Fitness, we wanted to create a simple to use, easy to follow set of nutrition rules everyone could use to be healthier,…

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