BLT Salad

INGREDIENTS 1 cup cubed whole-wheat country bread 2 teaspoons extra-virgin olive oil 4 medium tomatoes, divided 3 tablespoon reduced-fat mayonnaise 2 tablespoon minced chives, or scallion greens 2 teaspoons distilled white vinegar 1/4 teaspoon garlic powder Freshly ground pepper, to taste 5 cups chopped hearts of romaine lettuce 3 slices center-cut bacon, cooked and crumbled COOKING DIRECTIONS Step 1 Preheat oven to 350°F. Toss bread with oil and spread on a baking sheet. Bake, turning once, until golden brown, 15 to 20 minutes. Step 2 Cut 1 tomato in half. Working over a large bowl, shred both halves using the large holes on a box grater. Discard the skin. Add mayonnaise, chives (or scallion greens), vinegar, garlic powder and pepper; whisk to combine. Step 3 Chop the remaining 3 tomatoes. Add the tomatoes, romaine and croutons to the bowl with the dressing; toss to coat. Sprinkle with bacon. Recipe provided by and located on
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Easy Fiesta Beans

An easy, tasty way to jazz up canned refried and pinto beans for the perfect side to accompany any Tex-Mex meal. Opt for fat-free refried beans and no-salt-added pinto beans to keep this dish as healthy as possible. INGREDIENTS 1 16-ounce c nonfat refried beans, preferably spicy 1 15-ounce c no-salt-added pinto beans, rinsed 1/2 cup prepared salsa 2/3 cup shredded sharp Cheddar cheese, divided 4 scallions, sliced COOKING DIRECTIONS Step 1 Position rack in upper third of oven; preheat broiler. Step 2 Combine refried beans, pinto beans, salsa and 1/3 cup cheese in a saucepan. Cook over medium heat, stirring, until the mixture is hot and the cheese is melted, 6 to 8 minutes. Spoon the bean mixture into a 2-quart baking dish and sprinkle with the remaining 1/3 cup cheese and scallions. Broil until the cheese is lightly browned, about 2 minutes. Recipe provided by and located on I believe healthy eating is important if you want to live
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Elise’s Sesame Noodles

Whole-wheat pasta bolsters fiber and nutrients in this popular Asian noodle salad. The recipe is from Annelise Stuart of Germantown, New York. INGREDIENTS 1 pound whole-wheat spaghetti 1/2 cup reduced-sodium soy sauce 2 tablespoon sesame oil 2 tablespoon canola oil 2 tablespoon rice-wine vinegar, or lime juice 1 1/2 teaspoons crushed red pepper 1 bunch scallions, sliced, divided 1/4 cup chopped fresh cilantro, divided (optional) 4 cups snow peas, trimmed and sliced on the bias 1 medium red bell pepper, thinly sliced 1/2 cup toasted sesame seeds COOKING DIRECTIONS Step 1 Bring a large pot of water to a boil. Cook spaghetti until just tender, 9 to 11 minutes or according to package directions. Drain; rinse under cold water. Step 2 Meanwhile, whisk soy sauce, sesame oil, canola oil, vinegar (or lime juice), crushed red pepper, 1/4 cup scallions and 2 tablespoons cilantro (if using). Add noodles, snow peas and bell pepper; toss to coat. Step 3 To serve, mix in sesame seeds and garnish with the remaining scallions
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Orzo Salad with Chickpeas & Artichoke Hearts

INGREDIENTS 1/2 cup orzo, or other tiny pasta 1 1/2 teaspoons extra-virgin olive oil 1 clove garlic, crushed and peeled 1/8 teaspoon salt 1 1/2 tablespoon lemon juice 1/8 teaspoon freshly ground pepper 1 14-ounce c artichoke hearts, drained & chopped 1 7-ounce ca chickpeas, rinsed 1/3 cup crumbled feta cheese 2 tablespoon chopped fresh dill 1 1/2 tablespoon chopped fresh mint 1 large tomato, chopped 2 cups baby spinach leaves COOKING DIRECTIONS Step 1 Bring a small saucepan of water to a boil. Cook orzo until just tender, about 9 minutes, or according to package directions. Drain and rinse under cold water until cool. Press to remove excess water. Transfer to a medium bowl and toss with oil. Step 2 Mash garlic and salt into a paste with the back of a spoon in a medium bowl. Whisk in lemon juice and pepper. Add the cooked orzo, artichokes, chickpeas, feta, dill and mint; toss gently to combine. Add tomatoes and toss again. Step 3 Divide spinach between 2 plates
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Chicken Cassoulet

40 Minutes INGREDIENTS 1 15-ounce c white beans, rinsed 1 teaspoon extra-virgin olive oil 6 ounces boneless, skinless chicken thighs, trimmed of fat and cut into 1 1/2-inch chunks 1 small onion, chopped 2 cloves garlic, roughly chopped 1/4 cup plus 1 water, divided 1/4 teaspoon dried rosemary 1/4 teaspoon dried thyme 1/4 teaspoon freshly ground pepper 1/4 cup dry white wine 1/4 cup reduced-sodium chicken broth, (see Tips for Two) 3 ounces low-fat turkey kielbasa, sliced into 1/2-inch pieces 1/4 cup Toasted Breadcrumbs, (see Note) COOKING DIRECTIONS Step 1 Place 1/4 cup beans in a small bowl and mash roughly with the back of a fork or a potato masher. Add the remaining beans to the bowl. Step 2 Heat oil in a large skillet over medium heat. Add chicken in a single layer. Cook, turning once, until browned on both sides, 2 to 3 minutes per side. Transfer to a plate and cover with foil to keep warm. Step 3 Add onion and garlic to the pan. Cook, stirring,
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Healthy Snacks for Weight Loss and Energy

It doesn't have to be difficult to get healthy snacks into your busy day. It just takes a little (very little!) preparation and planning. I work outside of the home, am crazy busy with the kids schedule and need to have easy Grab & Go snacks! SO, this is what I do ....... When I shop and prepare for the week, I always purchase 5-10 healthy snacks that are simple and easy to eat on the run. Then, every Sunday evening I prepare the snacks for the week. I use small snack bags - not sandwich bags - because they help limit your portion size (or, I use small containers so I don't waste bags). Small bags and containers help you get the appropriate portion size, which helps you lose weight while also consuming important nutrients to give you energy and make you feel better. When thinking about the snacks, I include
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Easy Salmon Cakes

If you are trying to boost your intake of omega-3s, try this simple favorite. It is a great way to use convenient canned (or leftover) salmon. The tangy dill sauce provides a tart balance. INGREDIENTS 3 teaspoons extra-virgin olive oil, divided 1 small onion, finely chopped 1 stalk celery, finely diced 2 tablespoon chopped fresh parsley 15 ounces canned salmon, drained, or 1 1/2 cups cooked salmon 1 large egg, lightly beaten 1 1/2 teaspoons Dijon mustard 1 3/4 cups fresh whole-wheat breadcrumbs, (see Tip) 1/2 teaspoon freshly ground pepper Creamy Dill Sauce, (recipe follows) 1 lemon, cut into wedges COOKING DIRECTIONS Step 1 Preheat oven to 450°F. Coat a baking sheet with cooking spray. Step 2 Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat. Step 3 Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and
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Chicken a la King

INGREDIENTS 1 1/2 pounds boneless, skinless chicken breast, trimmed and cut into 1-inch cubes 1/2 cup all-purpose flour 2 tablespoon canola oil, divided 10 ounces white mushrooms, quartered 1 large green bell pepper, diced 3/4 teaspoon salt 1/2 teaspoon freshly ground pepper 1 cup dry sherry, (see Note) 1 cup reduced-sodium chicken broth 1 cup low-fat milk 1 4-ounce ja sliced pimientos, rinsed 1/2 cup sliced scallions COOKING DIRECTIONS Step 1 Toss chicken and flour in a medium bowl until coated. Heat 1 tablespoon oil in a large skillet over medium-high heat. Reserving the remaining flour, add the chicken to the pan and cook, stirring occasionally, until lightly browned, 2 to 4 minutes. Transfer the chicken to a plate. Step 2 Reduce heat to medium and add the remaining 1 tablespoon oil to the pan. Add mushrooms, bell pepper, salt and pepper, and cook, stirring often, until the mushrooms are softened and starting to brown, 3 to 5 minutes. Pour in sherry; bring to a boil and
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30-Day Slimdown | Spring Creek

Get ready for summer with this 30-Day Online Slimdown Program. We will focus on eating healthier and incorporating some weekly exercises to help you slimdown and tone for the summer. I'm a Certified Personal Trainer, Online Coach and a resident of Spring Creek so I'm excited to help our community get fit! All fitness levels are welcome to join! 30-Day Online Slimdown, for Spring Creek Residents Only Food Guide Simple, healthy recipes Online support, private group via Facebook and daily tips/motivation/focus Weekly email to help you stay organized and on track Free weekly Fit-Walk in the neighborhood (I’ll lead the group & we will also incorporate exercises) Exercise plan and personal recommendations Sample exercise videos that can be done in the Clubhouse Begins: Monday, May 5th Registration: Please register by Weds, April 30th Fit-Walk: Wednesday, 6:30-7:15pm (this is optional, and is not required) Cost: $30 Please email me if you have questions, or click the button below and confirm your spot!
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Summer Slimdown

Be swimsuit ready, and feel good by the first day of summer! What is included in your program: 21-Day Food Guide Free Coaching (with me!) Fitness and Health Tips Simple and Healthy Recipes Guidance and Support Weekly, Private Check-ins with Me Exercise Program and Shakeology Step by step calendar and plan .... and a healthy body! How do I  begin? Select one of the program options below. These are a few of the most popular programs to get in shape for the summer bathing suit weather!! If you need help picking a program, email me and I'll help you decide which would be best for you and your fitness and health goals.  Options: (1) Focus T25 (2) Brazil Butt (3) 21 Day Fix (4) Shakeology Only *All programs include Shakeology Meal Replacement. Option 1: Focus T25 If you're short on time and want to get the biggest bang for your time, then this is your option. ShaunT is awesome!! and these workouts are effective.
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