KDR Healthy Eats: Bacon Avocado Egg White Breakfast Sandwich

KDR Healthy Eats: Bacon Avocado Egg White Breakfast Sandwich

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:

  1. Line a large plate with paper towels. Line up the strips of bacon 1″ apart on prepared plate. Cover with paper towel.
  2. Place bacon in microwave. Cook on HIGH for 2 minutes. Remove and flip the bacon. Cook another 2 minutes. Flip again. Cook another 2 minutes. Remove and let sit.
  3. Spray a small ramekin (2.5″) with cooking spray. Pour 1/3 cup of the AllWhites® 100% liquid egg whites into the ramekin. Season with salt & pepper.
  4. Place ramekin in microwave and cook on HIGH for 1 minute. Remove.
  5. Assemble the Breakfast Sandwich: toasted english muffin half, 2-3 tablespoons of avocado mash, 1 strip of bacon (halved), cooked egg whites, garnish with green onions and sriracha. Serve!

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KDR Healthy Eats: Turkey Meatballs with Zucchini Spaghetti

KDR Healthy Eats: Turkey Meatballs with Zucchini Spaghetti

Turkey Meatballs with Zucchini Spaghetti

INGREDIENTS:

INSTRUCTIONS:

  1. Preheat the oven to 375 degrees
  2. Heat 2 tablespoons of olive oil in a large skillet over medium high heat. Add onion and 2 cloves of minced garlic. Cook until onions begin to soften, about 3 minutes. Remove from heat. Cool.
  3. In a large bowl combine onion mixture, ground turkey, egg, breadcrumbs, and herbs. Season generously with salt and pepper. Mix with hands until fully combined. If the mixture is too wet, add additional breadcrumbs.
  4. Form mixture into 12 meatballs. Place on a baking sheet lined with parchment paper. Bake for 15-18 minutes until just cooked through. Turn oven to broil and cook an additional 3-5 minutes until golden brown.
  5. Meanwhile, fill a medium saucepan with water and bring to a boil. Trim the ends from the asparagus and chop into 1-inch pieces. Add asparagus to boiling water and cook for 2 minutes. Remove pieces from boiling water (reserve water), and immediately submerge in ice water to stop the cooking.
  6. Place spiraled zucchini spaghetti in a large bowl. Pour remaining boiling water over the noodles to lightly cook.
  7. Heat remaining olive oil and garlic in large skillet until garlic is fragrant. Add red pepper flakes.
  8. Drain zucchini spaghetti and add to skillet with garlic and olive oil. Add asparagus and parmesan cheese. Toss to coat. Serve with meatballs and garnish with fresh herbs.

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KDR Healthy Eats: Ground Turkey Sweet Potato Skillet

KDR Healthy Eats: Ground Turkey Sweet Potato Skillet

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 for garnishing

INSTRUCTIONS:

  1. In an iron cast skillet, heat olive oil over medium-high heat.
  2. Add ground turkey and garlic. Use a wood spoon breaking up the turkey while it cooks. Stir occasionally and cook for about 5 minutes.
  3. Add onions and yellow peppers and cook until onions are soft.
  4. Add the sweet potato, chili pepper, salt, and pepper.
  5. Cover the skillet and cook until they are tender. Don’t forget to stir occasionally. If necessary, add more olive oil or a little bit of water to cook the sweet potato faster.
  6. While the sweet potato is cooking, preheat the oven to 400 degrees.
  7. When the sweet potato is tender, add shredded mozzarella cheese and bring the skillet to the oven to melt the cheese* (see note below).
  8. When the cheese melts, remove from the oven, and garnish with parsley.

* You can just put the lid on the skillet for 5 minutes. The cheese will melt.

**You can keep this recipe in the fridge for up 6 days.

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KDR Healthy Eats: Smoked Bacon Veggie Soup

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 best)
  • 1/4 tsp garlic minced
  • dash of sea salt and black pepper
  • 1 tbsp dried herbs (chives, onion, etc) OR 2 tbsp fresh chopped herbs such as chive/onion.

INSTRUCTIONS:

  1. First make sure all your ingredients are chopped. 3 cups chopped potato was equivalent to about 2 potatoes.
  2. Lightly steam/soften your potato pieces in a small bowl in microwave for about 90 seconds. Then add to your crock pot.
  3. Add in your broth, veggies, and bacon on top.
  4. mix in your seasonings and the oil/mustard.
  5. Cook on low for 5-6 hrs or high for 3 hrs.
  6. Add herbs half way through cooking or at the end to garnish.
  7. Serve and top with aged cheddar and dash of black pepper if desired.
  8. See notes for non crock pot times.

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KDR Healthy Eats: Baked Chicken Fajita

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 breasts or 6 thin sliced chicken cutlets ¼-inch thick
  • ½ red bell pepper, sliced
  • ½ yellow bell pepper, sliced
  • ½ green bell pepper, sliced

INSTRUCTIONS:

  1. In a small bowl, whisk together olive oil, lime juice, garlic, chili powder, cumin, oregano, salt, cayenne (if using) and cilantro. Set aside.
  2. For the chicken breasts, if you purchased pre-sliced chicken cutlets then skip to the next step. If using chicken breasts, slice them longways into 2 even slices and firmly pound the chicken using the smooth side of a meat tenderizer to an even thickness of about ¼ inch.
  3. Place chicken cutlets into a large resealable freezer bag and pour marinade over top, making sure they are completely coated. Allow chicken to marinate for a minimum of one hour to overnight.
  4. Once chicken has marinated, evenly place 6 bell pepper slices in the middle of the chicken cutlet, roll up and secure with a toothpick. Repeat this step until all the cutlets have been rolled up and place seam side down in a prepared baking dish.
  5. Brush tops of chicken with remaining marinade and bake, uncovered, at 375 for about 25 to 30 minutes or until the juices run clear. Serve and enjoy!

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5 Reasons To Do Push-ups

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 bad ass. Push-ups are one of those bad ass moves ladies! Seriously, when I feel good and can randomly bust out 10 perfect push-ups…I feel like a total boss! 

You must mean Jamie. And, yes you did.

One way to horrify my husband is by challenging someone/friends/family to a push-up challenge.  I will challenge almost anyone, (except my husband 😉 and have been known to throw down at bars, parties, etc. It’s a great ice breaker PLUS, it feels awesome to do better push ups then most out of shape guys.   

 That time I did a push-up contest with the guys. 

For me, the push-up was one of the first exercises that I trained for that made me feel powerful, strong and confident. Each time I did them I was a little bit better, a little bit stronger, and more confident to push-my self to do more.

This is a big reason why I am passionate about getting other women to do push-ups.  I love coaching women to do push-ups! As a coach, I see potential in most of the women I train that they do not see in themselves. So the first time I say ” Next we are doing push-ups.” the fear and doubt in their face reminds me of where I started. We all have to start somewhere. 

Other than push-ups being totally bad ass here are five reasons to do push-ups: 

  1. Builds Upper Body Strength: you can build upper body strength without having to use a ton of weights. Push-ups target the shoulders, pecs, and triceps which will develop a strong and defined upper body.
  2. Strengthens your core: most people don’t know that a strong core is key to a push-up. Ever wondered why your hips sag or hike during your push-ups? Your abdominal muscles are acting as stabilizers during the push-up just like they would in a plank.  Weak abs = poor push up form. 
  3. Increases energy quickly: Sure does! Two scenarios come to mind for this. First one, I hit a 2pm energy dip, I already had a coffee (or 2) and am about to coach a class, but I am still draggin a little. What do I do? Drop down and bust out some push-ups. Second, it’s been a long day, I have plans with friends to get some drinks and listen to some live music.  It’s too late for coffee. Psst…push-ups! You see now why I like to challenge people?   I get a quick increase of energy…I am really just helping everyone out while I get my competitive energy out 😉 Both scenarios create an almost immeddiate boost in energy. Just a few push ups increase circulation, fire up the brain, heats the body up and boosts energy levels.
  4. Increases Bone Mass: Let’s face it, as we get older our bone mass declines. That’s why doing weight baring exercises like push-ups are important to keeping our bones strong. Along with major muscle groups, push-ups are also good for your wrists and elbow, so your risk for injury is low.
  5. Weight loss: Since the push-up is a total body movement it will increase your heart rate quickly…yay. Increasing your heart rate will result in burning more calories, weight loss and overall improvement in your body composition.  PLUS!  The less you weight, the more push ups you can do! 

I love push-ups so much that I created an 8-Week Push-up Princess Program that I am testing out RIGHT now with a group of women ready to become a Push-up Princess. 

Are you ready to become a bad ass push-up princess with me? 

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