#everythingisbetterwithbacon

Turkey Bacon Meatballs...whaaattt?? #everythingisbetterwithbacon

So good and easy to prep. These are great to have on hand for those "I don't feel like cooking" moments so feel free to make a large batch. 

I make them without the chipotle🔥 and still so full of flavor! Sometimes I skip the mushrooms if I don't have any on hand. 

You can find this and many other delish 🍽 recipes at physicalkitchness.com

Bacon Mushroom Chipotle Turkey Meatballs
Serves: 8-10 MEATBALLS 

Ingredients:
1 pound ground turkey
4 slices bacon, diced (uncooked)
1 cup finely diced kale
¾ cup chopped white or cremini mushrooms
3 teaspoons chipotle pepper (or less, depending on your level of heat tolerance)
½ teaspoon salt
½ teaspoon garlic powder

Instructions:

Preheat oven to 375 degrees

Combine the ground turkey with the remaining ingredients. *Note, bacon does not need to be cooked beforehand

Scoop roughly 2 tablespoons of meat mixture and roll into a ball until all the meat is formed into meatballs. Place the meatballs on a baking sheet

Bake for roughly 25 minutes, then serve immediately 

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Need another idea for dinner?? 

This tried and true clean healthy version of a long time favorite dish Chicken Cacciatore is simple. Tip-make a big batch and you'll have lunch for a few days too 👍👍

You can find this and other recipes at https://whole30.com/2015/04/chicken-cacciatore https://whole30.com/2015/04/chicken-cacciatore/

Chicken Cacciatore
Serves 2
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes

4 tablespoons cooking fat
1 pound chicken legs (bone-in)
½ pound chicken thighs (boneless)
½ teaspoon salt
½ teaspoon black pepper
½ onion, minced
½ red bell pepper, finely diced
1 cup mushrooms, sliced
2 cloves garlic, minced
1 tablespoon capers, drained
1 14.5-ounce can diced tomatoes
1 cup chicken broth or water
1 tablespoon fresh basil leaves, rough chopped

In a large skillet with high edges, heat 2 tablespoons of the cooking fat over medium-high heat, swirling to coat the bottom of the pan. Season the chicken with the salt and pepper and place in the pan. Sear the chicken until golden brown, about 3 minutes on each side. Remove the chicken from the pan and set aside.

WITH the same pan still on medium-high heat, add the remaining 2 tablespoons of cooking fat, onions, and peppers and sauté for 2 to 3 minutes, until the onion becomes translucent. Add the mushrooms and continue to cook, stirring for 2 minutes. Add the garlic and stir until aromatic, about 1 minute. Add the capers and diced tomatoes.

RETURN the chicken to the pan and cover everything with the chicken broth or water. Reduce the heat to medium and bring everything to a simmer. Turn the heat down to low and continue to simmer (not boil) until the chicken reaches an internal temperature of 160°F, about 30 minutes.

GARNISH with the chopped basil and serve.

Week 1 and Tips from Eat This, Not That

Helloooo week 1...Raise your hand if you thought you needed to polish off ALL of the left over holiday M&Ms in your house this week 🙋🙋🙋

It's okay, this is not an overnight process and some habits are hard to break. 

Check out these great tips and interesting facts from the authors at Eat This, Not That 

Who knew?? 
Tip #16 from Eat This, Not That- We’ve all been told that salmon, packed with heart-healthy omega-3s and belly-flattening protein, is a great way to get strong, lean and healthy. But not all salmon is created equal. Farmed salmon, which is what’s commonly sold in restaurants, can have the opposite effect on your waistline. Farmed salmon has over 100 more calories and nearly twice as much fat as wild-caught salmon. Plus, it’s much higher in saturated fat and lower in heart-healthy omega-3s. When dining out, you’re better off skipping the salmon altogether unless you are 100 percent sure it’s wild-caught.

http://www.eatthis.com/best-weight-loss-tips/

Oh and hey, speaking of salmon, here is my favorite recipe for cooking salmon from Hungry by Nature. 

Only a few basic ingredients...now you'e speaking my language!! 

BTW-I prep this way for the oven or for the grill. 

Roasted Lemon Salmon in Foil 

Ingredients:

2 pounds salmon
Olive Oil
½ teaspoon salt

½ teaspoon pepper

½ teaspoon onion powder

½ garlic powder

1 lemon, sliced

Instructions:

Preheat oven to 400 degrees F.

Line a baking sheet with foil and spray with olive oil cooking spray. Place salmon on foil and spray salmon with olive oil cooking spray.

Sprinkle salt, pepper, onion powder, garlic powder, and lemon slices on salmon.

Wrap salmon in foil and bake for 18 to 20 minutes or until salmon flakes easily with a fork.

This recipe is written with rough amounts. Increase or decrease the spice quantities to your liking or swap them out for your favorites!

Back on Track is Back !!!

Happy 2018!!
 

Back on Track is Back!! 

UE's weight loss challenge is back...

How it works:

- First weigh in- this Wednesday Jan 3rd in the nurse's office. Your starting weight will be recorded on an index card. You can weigh in anytime on Wednesday. 

- Every Wednesday for 8 weeks, you will weigh in and record your weight on the card...no worries, our cards will be kept under lock and key in my office!

-The initial weigh in will cost $5.00/participant. For the next 8 weeks if your weight stays the same or goes up at weigh in, you will owe $1.00. (all $$ goes towards the prize)

-After 8 weeks, the participant who loses the highest percentage of body weight will win the cash collected during the competition. 

*In addition, you will receive healthy recipes, nutrition information and fitness ideas to help support you and keep you motivated...woot woot

Peanut Butter Energy Bites

Start with the basic recipe below from the Gimme Some Oven blog 

I made this batch with these with these adjustments

• I did not add the toasted coconut flakes to this batch but I dooooo love them with the coconut. 
• I used organic honey instead of agave nectar 
• I used dark chocolate chips 
• I pretty much always skip the step that tells you to chill the mix before making the balls (ain't nobody got time for that;)

You can totally customize these to your liking. 

click here for recipe and ideas!! 

NO BAKE ENERGY BITES

These delicious little no bake energy bites are the perfect healthy snack!

TOTAL TIME: 10 MINS PREP TIME: 10 MINS COOK TIME: 0 MINS

INGREDIENTS:

1 cup (dry) oatmeal (I used old-fashioned oats)

2/3 cup toasted coconut flakes

1/2 cup peanut butter

1/2 cup ground flax seeds

1/2 cup semisweet chocolate chips (or vegan chocolate chips)

1/3 cup honey or agave nectar

1 tablespoon chia seeds (optional)

1 teaspoon vanilla extract

DIRECTIONS:

Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.*

Once chilled, roll into balls of whatever size you would like.Store in an airtight container and keep refrigerated for up to 1 week (as if they last that long)

8 reasons why walking is great for your health

8 reasons why walking is great for your health
Read more at https://www.tescoliving.com

Did you know that walking 1 lap around UE (downstairs and upstairs) equals approximately 1/3 mile. Thank you Vicki Capolarello for measuring!!

AND

28 laps around the upper level gym track = 1 mile...

why not take a walk before school, during your lunch or after school? Walk with a friend and a few miles will go by quickly!! 

Gentle, low-impact exercise that’s easy, free and available to everyone – here’s why walking rocks.

1. Walking strengthens your heart
It’s great cardio exercise, lowering levels of LDL (bad) cholesterol while increasing levels of HDL (good) cholesterol. 

2. Walking lowers disease risk
A regular walking habit slashes the risk of type 2 diabetes by around 60 percent

3. Walking helps you lose weight
You’ll burn around 75 calories simply by walking at 2mph for 30 minutes. Up your speed to 3mph and it’s 99 calories, while 4mph is 150 calories...Work that short walk into your daily routine and you’ll shed the pounds in no time.

4. Walking prevents dementia
I forget how? (teehee..I couldn't resist!) 

5. Walking tones up legs, bums and tums
Give definition to calves, quads and hamstrings while lifting your glutes (bum muscles) with a good, regular walk. 

6. Walking boosts vitamin D
When you do it outside!!

7. Walking gives you energy
You’ll get more done with more energy, and a brisk walk is one of the best natural energisers around. 

8. Walking makes you happy😀😀😀
It’s true – exercise boosts your mood. Studies show that a brisk walk releases feel-good endorphins while reducing stress and anxiety. 

Read more at https://www.tescoliving.com/articles/8-reasons-why-walking-is-great-for-your-health#c2BVJO5XZ4DjKXIQ.99

Smoothies!!

Smoothies might be the easiest way to pack a nutritional punch during our very busy day. These quick easy drinks can be tailored to fit just about anyone's palate. Last week I made smoothies for Kindergarten to sample and even they loved them!! 

Check out these 20 Super-Healthy Smoothies from Prevention Magazine including this favorite: 

Very Berry Breakfast

Start your day off with a bang with this fruit-packed smoothie recipe.

SERVINGS: 2

1 c frozen unsweetened raspberries

¾ c chilled unsweetened almond or rice milk

¼ c frozen pitted unsweetened cherries or raspberries

1½ Tbsp honey

2 tsp finely grated fresh ginger

1 tsp ground flaxseed

2 tsp fresh lemon juice

COMBINE all ingredients in blender, adding lemon juice to taste. Puree until smooth. Pour into 2 chilled glasses.

NUTRITION (per serving) 112 cals, 1.5 g fat, 0 g sat fat, 56 mg sodium, 25.5 g carbs, 20 g sugars, 3 g fiber, 1 g protein

WINNER!!!!

We have reached the end of our 8 week challenge!!

I have had so much fun with this!! Each and every one of you did a great job!!! 

👏👏👏👏👏DAWN OLDENSKI👏👏👏👏👏

The prize is $170.00!!!!!!!!! 

Dawn come on down and pick up your loot!! 

Are you guys ready for round 2??? 

Next challenge begins now!! Initial week 1 weigh-in begins:
Wed. March 8th. 

We will use the same format- $5 initial weigh in fee and you will pay $1 at weigh-in Wednesday if you gain 

If you'd like to continue to weigh in but do not want to participate in the contest....No Problem!!

See you Wednesday!!