KDR Healthy Eats: Zucchini Shrimp Scampi

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,...

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KDR Healthy Eats: Parmesan Crusted Tilapia

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...

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KDR Healthy Eats: Beats ‘n’ Greens

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...

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KDR Healthy Eats: Taco Zucchini Noodles

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...

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KDR Healthy Eats: Honey Lime Chicken

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...

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KDR Healthy Eats: Garlic Butter Salmon

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...

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Oops I peed my pants!

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...

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Boost your energy with these three simple steps.

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.  ...

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The KDR RPE Scale – How hard are you working?

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...

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Make 2018 the year you get BETTER, not NEW.

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...

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KDR Healthy Eats: Baked Lime Chicken Bowls

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...

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KDR Healthy Eats: Taco Zucchini Boats

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...

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KDR Healthy Eats: Smoked Bacon Veggie Soup

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...

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KDR Healthy Eats: Baked Chicken Fajita

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...

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5 Reasons To Do Push-ups

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...

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Book Report – 1% Fitness by Mike Sheridan

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%...

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KDR Healthy Eats: Pork and Squash

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...

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KDR Healthy Eats: Rosemary Chicken and Potato

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...

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KDR Healthy Eats: Peanut Chicken

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...

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KDR Healthy Eats: Cauliflower Pizza Crust

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...

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KDR Healthy Eats: Cauliflower Buffalo Bites

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...

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KDR Healthy Eats: Oatmeal Jars

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...

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