Category Archives: Uncategorized

Super Bowl Sunday Party Recipes

Planning a big Super Bowl bash? Heading to a party but wanna stay true to your nutritional goals? Grab this cookbook for healthy versions of your favorite party snacks. Hearty beef rib chili, vegetarian chili, buffalo wings (chicken and a vegetarian version), spicy cheese dip, pizza, potato skins… its all in this book.

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Veggie, Sausage and Pasta Bake

We’re coming into fall finally!! For us in Arizona, that means temperatures are finally under 100, and we’re able to take our workouts outside without fear of spontaneously combusting! I feel like fall and winter are busy times for most families: school is back in the routine, football and hockey are in season, the holidays are right around the corner… This recipe can be prepped through to step 4 and then saved to be finished at a later time. I’ve even prepared them in individual ramekins, instead of a large casserole, and froze them for a work lunch. I usually pair it with a caesar salad. Traditional caesar dressing contains anchovies and eggs and lotsa sodium and cholesterol and fat and calories, but this vinaigrette leaves all that stuff out. I’m sharing that today as well.

Ingredients
6 ounces any pasta shape
1 T extra virgin olive oil
1/2 lb chicken or turkey Italian sausage (bulkimg_0062
4 cloves garlic, minced
2 medium carrots, shredded
2 medium tomatoes, seeded and diced
1 medium onion, diced
3 cups kale, chopped
8 ounces mozzarella cheese

Directions

  1. Preheat oven to 375 & prepare pot for pasta
  2. Heat a large skillet over medium high heat, add oil, sauté garlic and onion until onion begins to soften, add sausage, breaking it up as it browns. Add shredded carrots and diced tomatoes. Remove from heat.
  3. Meanwhile, cook pasta per package directions. When pasta is cooked, drain and add to vegetables and sausage in skillet. Add chopped kale and toss to combine.
  4. In a greased casserole dish, put about half the pasta mixture, add a 4 ounces of mozzarella, then layer the remaining pasta and top with rest of cheese.
  5. Bake at 375 for 20-25 minutes.

Makes 4,
2 cup servings

Cal 277 Fat 5.4g (1.6g saturated) Protein 20g
Fiber 7g * cholesterol 54mg * sugar 5g * sodium 272mg * carbohydrates 36g


Caesar Vinaigrette

ingredients

2 T white vinegar
1 T fresh squeezed lemon juice
1 T Dijon mustard
1 T balsamic vinegar
2 t sugar
1 t lemon zest
1/4 t each: dried oregano, dried thyme and dried basil
1 clove garlic, minced
1/4 t salt
1/4 t fresh ground pepper
1/3 c olive oil
1/4 c grated Parmesan cheese

Combine all ingredients and whisk until combined.

Makes 1 cup.

Per tablespoon: Calories 49  Fat 4.8g (4 g unsaturated)   Carbohydrate 1g   Protein .5g  Sugar .7g   Fiber 0g  Sodium 80mg  Cholesterol 1mg


Hello world!

Like many women in the United States, I started experimenting with diet fads in my early teens. So naturally I thought I was well informed, until i started studying nutrition. Nutrition in our early years can be directly linked to health issues as we age, knowing this, my goal became to reverse, as best as I can, the damage I have likely caused to my body. For me, now, it is more about making sure my body has the proper nutrition to heal itself, and perform at it’s best so that I can continue to accomplish the goals I set out to conquer.

I have certification in Nutrition for Wellness awarded by Scottsdale Community college, and I have taken every academic class on nutrition that has been offered at that institution. I am currently working towards my certification in Personal Training. I try to make sure that all my fitness and nutrition tips are from reputable sources and have academic research to back them up when possible. Personally, I have ran 2 half marathons (2:30 and 2:47), I practice yoga as often as I possibly can, and I meditate daily. I also love hiking, indoor cycling, paddle boarding, and am always looking for new adventures.

My nutritional philosophy is ‘ Eat a large selection of real food in moderation’.  This means I advocate a diet rich in all varieties of fruits and vegetables, protein in all forms, mostly from beans and legumes but include some animal sources as well, and even some grains, in appropriate portions. I discourage eating margarine, and instead encourage butter; things that are labeled “low fat” or “low sugar” are also discouraged, as is anything that has a label (nix the boxes and cans when possible).

Thank you all for helping me discover me coaches voice; the voice that will guide you and offer encouragement. I am still finding it, so I appreciate any feedback on the things you find helpful or something that I can say or do differently. I struggle with this portion of the program, and I appreciate your patience!

I will be periodically posting links to recipes and adding work out tips to help you discover your healthiest you! The latest health and fitness product reviews as I try them, and restaurant tips.

As always, if anyone has any questions, you can email me whenever. Follow me on twitter @RulesByRed

Eat well