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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KDR Healthy Eats: Pork and Squash

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 2 lb)
  • 1 medium sweet onion, cut into 1/2-inch wedges
  • 1 large apple, unpeeled, cut into 12 wedges

INSTRUCTIONS:

  1. Heat oven to 450°F. Line 15x10x1-inch pan with foil. In small bowl, mix rosemary, sage, salt and pepper.
  2. Place pork tenderloin in pan. Rub 1 tablespoon of the oil onto pork tenderloin; sprinkle with 2 teaspoons of the rosemary mixture.
  3. In large bowl, stir squash, onion, remaining 2 tablespoons oil and remaining rosemary mixture until well coated. Place squash mixture around pork.
  4. Bake 20 minutes. Add apples; bake 8 to 10 minutes longer or until pork has slight blush of pink in center (145°F) and squash mixture and apples are tender. Let pork stand 3 minutes before slicing.

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My nutrition and fitness guidelines – rules suck!

My nutrition and fitness guidelines – rules suck!

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 in that moment vs. rules are often times non-negotiable. 

When it comes to food rules, nope, not for me.  I will break every rule set for me.  When Ben and I first started dating, he would try and create rules for me to help me lose weight or build muscle.  I could never follow them for more then a few days.  It’s just not in my nature.  

I started making a list a while back of guidelines that are important to me, guidelines that help me explore myself and my life, guidlines that allow me to learn and understand what is good for my body and mind.

I received such great feedback on my last blog (read that one here http://kdrfitness.com/be-a-rule-breaker/ ) about why guidelines are better then rules, that I decided to give you the guidelines that work for me.   

Here are MY guidelines: 

  1. Use a small plate, it makes me choose less food.
  2. Eat protein at every meal, that helps keep me satiated.
  3. Water makes me feel better, drink more. 
  4. Go to sleep by 10pm on weekdays.
  5. Check my email twice a day.
  6. Limit electronics in the bedroom.  
  7. Eat at least 3 servings of veggies a day.
  8. Don’t be scared of fat! 
  9. Spend at least 10 minutes in the bathroom like the boys, it’s quiet and peaceful, I get it. 
  10. Limit negative body talk
  11. If I eat it everyday, get the best quality I can. 
  12. Take my supplements everyday. Everyone around me will be happier. 
  13. Limit conversation before coffee.
  14. Take 20-30 minutes everyday for soft tissue work, stretching, and meditation. 
  15. Label my food so the boys don’t eat it. 
  16. Hang from a bar everyday.
  17. Food prep – regardless of what day it is.
  18. Don’t sweat the small stuff. 
  19. Limit social media after 8pm and limited on weekends.
  20. Use clothing as a measurement tool, not the scale. 
  21. When I drink, I eat clean.
  22. Challenge myself.
  23. Lift weights at least 2x a week.
  24. HAVE FUN! Life is too short. 
  25. Limit beer, stick to the clear stuff.
  26. Ask for help! 
  27. If asked to share dessert…don’t do it. Order my own! 
  28. Make sure the cat doesn’t sleep on my head.
  29. Strong glutes for life! 
  30. Limit pushing my beliefs onto others, unless it betters their health and happiness 😉

Do you have a list of guidelines that are important to you? Write that shit down. There will be a day that doesn’t go according to plan, another family get together to tackle, a holiday to plan, or a life changing event that will get in the way of your rules, if you write your guidelines down you can always go back to them…use them to troubleshoot life. 

Do you need help breaking the rules? I can help! 

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Be A Rule Breaker

Be A Rule Breaker

I hate rules! Ask my mom, I have been a rule breaker for some time. 

This is me! Sometimes you come across an inflatable obstacle course on Lake Winni and trespass. Oops!

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, lose weight, feel better and reduce inflammation.  But, some people…like me…don’t like rules.  In fact, I hate them!  Give me a “rule” and I am sure to break it just because it’s a rule!  Maybe your like me?!  Do you hate rules? 

Ben has rules he follows.  I don’t.  I tried using his rules, but, they never worked for me (see above…rule breaker!) and I realized I do so much better when I set guidelines for myself.  So far my guildelines work for me!  

One of my guildlelines is if I want it bad enough, I have it.

But…it wasn’t always like this.

I read a lot of books, articles, etc. and with so much information out there it was hard for me not to put nutrition rules on myself, like:

Eating within 30 minutes of waking up

Eating all organic fruits and veggies

Making sure I ate every 3 hours even if I wasn’t hungry

Buy local

Not eating out because it was too difficult to manage calories and portions.  

I found myself fighting every single rule put in front of me.

Those were rules I was imposing on myself. When presented with a obstacle like eating out, a family function, or an “I can’t afford to eat all organic” scenario I wasn’t sure what to do, which usually resulted in not eating anything or saying “fuck it, let’s eat everything.”  Both of which were not great decisions.

I recently overheard a couple at the grocery store having a similar conversation. He was talking her out of buying non-organic berries from Peru but then proceeded to by a box of 25 cookies that were cheaper.  

The rules that we impose on ourselves, sometimes, may actually hold us back. When I took the rules away I was finally able to explore, learn what worked for me, and actually understand what my body needed. Taking away rules meant that I could eat ground beef, rice, non-organic veggies and skip breakfast if I wanted to do so. 

Guidelines are helpful, but RULES can be really harmful, especially when you become to set in your ways and punish your self when you break your rules.  I learned that the hard way.  Some people THRIVE off of rules, but, not me.  

Guidelines are suggestions, such as: “try to eat vegetables and lean protein at every meal” or “try to keep most of your carbs to fruits, vegetables, and whole grains.”

Rules are statements such as, “you have to have 2 servings of vegetables and 20 grams of protein at every meal” or, “no carbs after 6pm.”

Rules don’t leave any room for life obstacles, where as guidelines can be more flexible. Rules make you feel like you either succeeded or failed, whereas guidelines help you to make the best decisions for you in that moment. 

Stay tuned for the next article, where I will tell you the guidelines that I use to eat, live and work out.

What rules do have on yourself? Let me help you break them! 

Do you need some help breaking free from your nutrition and fitness rules? We can help! 

 

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You don’t need to count calories to lose weight.

You don’t need to count calories to lose weight.

Measuring? Math? To plan lunch or dinner? Does it have to be that complicated to lose weight? No. It doesn’t!

I don’t count calories anymore, I tell you why in my last blog, http://kdrfitness.com/cellulite-wrinkles-and-scars/, I don’t measure my food all the time, and I sure as hell don’t deprive myself of things that I enjoy. Weight loss doesn’t have to be that complicated or miserable.

Now does it require some work? Yes, absolutely.  Food is so readily available to us and portions seem to be bigger than ever before.  Having a portion control system will help you be successful at weight loss/weight maintenance. Maybe you prefer counting calories, that’s ok. I think there are defiantly benefits to it but let’s be real…it’s not fun.

Seriously, who decided that the hamburger should double in size?

The good news is, you don’t have to count calories for weight loss. Yes! It’s true. 

I use a couple of things to control portions: 

  1. I always use a small plate. 
  2. I use my hands to determine my portions.

Here how it works:

  • My palm determines my protein portions.
  • My fist determines my veggie portions.
  • My cupped hand determines my carb portions.
  • My thumb determines my fat portions. 

If you’d like to start eating better, just take a look at your hand. Use your fist, palm, cupped hand, and thumb to practice calorie control – while avoiding the hassle of counting calories.

Now that you know this information, you need to put it into practice!  

Let us help you do that with our “Drop Two Sizes” Challenge starting on Monday, September 25th.  The program is PERFECT for getting a jump start on your Fall fitness.  You won’t count calories or work out 7 days a week, but you will learn how to portion control AND learn all about healthy eating and how to work out for weight loss. 

 

 

 

 

 

 

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