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Weight Loss

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

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

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

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

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: 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 cup crumbled feta cheese (2 ounces) INSTRUCTIONS: Preheat oven to…

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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 water 14 oz can diced tomatoes 1/2 cup shredded cheddar…

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KDR Healthy Eats: Grilled Salmon with Avocado Salsa

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

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

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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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.   Writing, blogging…

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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 a saying in the fitness…

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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 INSTRUCTIONS: In a large resealable bag, combine…

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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: Line a large plate with paper towels. Line up the…

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KDR Healthy Eats: Turkey Meatballs with Zucchini Spaghetti

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

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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