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Weight Loss

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 shredded cheddar cheese 2…

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KDR Healthy Eats: Slow Cooker White Chicken Chili

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

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

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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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…

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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 pieces (about 1 lb) INSTRUCTIONS: Heat oven to 425°F. Spray 18×13-inch rimmed…

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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 lime, chopped peanuts, diagonally sliced green onions and crushed red pepper flakes, if desired…

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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 whites INSTRUCTIONS: You will need a food grater or food…

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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 Wing Style hot sauce or other hot wing sauce of choice Other: 1…

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KDR Healthy Eats: Oatmeal Jars

KDR Healthy Eats

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

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

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

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

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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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…

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