The Anti-process Series: The Best Breakfast for Your Human Body

            I've been meaning to get more recipes on here for cooking from scratch with your family. I haven't made any breakfast posts & I figured that needed to be the next project! I have included a recipe that really nails every aspect of the basic daily dietary need for the HUMAN BODY. 

            This is what your body NEEDS! Not what we want to stick in our mouths, but what you need to rewire your brain to realize is actually food -- real, minimally processed, whole food that your body recognizes, absorbs & can change the way you feel, think & act. So many of the negative aspects in our society can be fixed by simply treating your body for what it is & what IT needs. I know I say this a lot, but I don't think it can be emphasized enough: 

you only get one body!!!! 

            Ok, so I'm going to use the "F-word" a lot in this post. FIBER. Fiber is so important! Whether you are trying to get healthy, stay healthy or even lose weight, fiber should be something you eat & eat LOTS of; but the  majority of Americans hardly ever reach their daily requirement! It is a very small minority that even does this fiber thing right. VERY, VERY SMALL!!!

            The reason we have trouble getting our fiber is because this comes from carbohydrates. When most people think carbohydrates, they think bread, pasta, cereal & other things along these lines; but most of the carbohydrates in these items come from SUGAR, not the necessary dietary fiber that is what our body actually needs. 

            Actually, I just deleted a lot of what I had written because I didn't mean for this to turn into a fiber rant. I'll do that in another post to help you debunk what actually has fiber & what is sugary crap! 

On to breakfast!!!!

            Breakfast is the best place to start your day off with fiber because it's like your body's health insurance for the rest of the day. You want to shoot for somewhere between 10 & 15 grams of fiber in your breakfast. If I ever find a (ahem, still yummy) way to get above 10 while still staying at a proper caloric level, I will let you know; but for now, I have two variations on the same recipe with all the proper nutrition. Ready to get started? OK!

The FNT Miracle Oatmeal of Your Dreams!

(REMEMBER TO DRINK HALF YOUR BODYWEIGHT IN OUNCES EVERYDAY*)

Prep Time:   just enough time to grab the ingredients & boil water.

Cook Time:  30 minutes (if you use steel cut oats -- much less if you use quicker cooking oats. The original 30-minute stuff is the best, but the five minute stuff certainly won't kill you, haha. Because I know the steel cut are the best for me, I like to make a batch the night before & refrigerate in small serving containers.)

First Variation Ingredients:

• 2 cups water
• 1 cup steel-cut oats
• 2 scoops vanilla-flavored whey protein powder
• 2 tablespoons chia seeds
• 1 whole medium banana

Directions:

1. Bring the water to a boil. Slowly stir in the oats & reduce the heat to a medium/medium-high, depending on your stove. (Just low enough so that the pot doesn't boil over.) Let it cook for five minutes or until the oats are starting to really thicken (it usually is five minutes).
2. Reduce heat & let it simmer (uncovered) for 30 minutes (or to whatever consistency you prefer. I just do the 30 minutes).
3. Turn off your burner & stir the oatmeal. Then, while it is still very hot, add the protein powder, stirring in one scoop at a time. Stir & then taste to make sure there isn't any undissolved powder.
4. Stir in the chia seeds one tablespoon at a time. Really give it a few good stirs to distribute all the ingredients as evenly as possible & then just let it sit for about a minute.
5. This is where I get out four containers & separate the oatmeal into four 3/4 cup servings. Any little extra in the pan I will distribute evenly to the four. Refrigerate or if you want to eat right away, move on to the final step.
6. When you're ready to eat it, either fresh & still hot or just reheated, top with the banana. I like to slice up the banana & just put it on top, but you can also mash the banana into the oatmeal itself if you like!
7. Go eat!

Second Variation Ingredients:

• 2 cups water
• 1 cup steel-cut oats
• 2 scoops vanilla-flavored protein powder
• 8 almonds, crushed into pieces (like you put them in a plastic bag & smashed them with your kitchen mallet)
• 1/2 medium banana (a HALF of the banana this time!!!!!)

Follow the instructions above, but top now with the almonds & only half of the banana this time.

Nutrition Information:

Both variations have pretty similar nutrition, except for the fat; but the fat is healthy fats from almonds that your body needs & ups the fiber to exactly 10 grams, so that can be easily overlooked at this point.

First Variation:

• Calories 350
• Fat 5
• Carbohydrates 55g
• Dietary Fiber 9.6g
• Soluble Fiber 3g
• Insoluble Fiber 6.6g
• Sugar 16g
• Protein 24g

Second Variation:

• Calories 353
• Fat 9.8g
• Carbohydrates 57g
• Dietary Fiber 10g
• Soluble Fiber 3g
• Insoluble Fiber 7g
• Sugar 16g
• Protein 25g

*If you are adding fiber to your diet, you are doing something really awesome for your body & any of it's icky symptoms; but when you are increasing fiber, you certainly want to increase your water intake as well. 

(YES, I SAID WATER! DIET COKE IS NOT WATER! GATORADE IS NOT BETTER FOR YOU THAN WATER! IT'S CALLED ADVERTISING & THEY PAY A LOT OF MONEY TO MAKE US THINK THINGS THAT ARE NOT TRUE TO GET US HOOKED ON THEIR PRODUCTS BECAUSE WE THINK WE'LL BE BETTER, SMARTER, FASTER, OR STRONGER BUT THE TRUTH IS THAT WATER IS THE ONLY DRINK THAT CAN DO THAT FOR YOU! YOU'RE A FREAKING HUMAN BEING & YOU ARE SUPPOSED TO DRINK WATER, DAMMIT! WOULD YOU GIVE GATORADE TO YOUR CAT? NO! BECAUSE IT'S BAD FOR THEM! AND IT'S BAD FOR YOU, TOO!

Oh, but green tea ain't too shabby, either; BUT THE REAL STUFF YOU STEEP AT HOME & NOT PRE-MADE IN A BOTTLE MADE BY BASICALLY ANYONE ELSE!)

       

.....ok, whoops. Sorry about that. ANYway, I've said it on this blog a hundred times, but I'll say it again. We are supposed to drink half of our bodyweight in ounces each day. So if a woman weighs 130 pounds, she needs 65 ounces, or 8.25 8-oz glasses, of water (AT LEAST) to keep her body operating optimally. For anyone who didn't catch that math, I wrote out the instructions below. Just remember that this is the minimal amount. Drinking about two extra glasses is even more ideal.

1. Find your bodyweight in pounds
2. Divide it by 2
3. Divide that by 8 (as in ounces of water in an 8-oz glass)
4. The number you get is the number of 8-oz  glasses of water you should be drinking a day.

Thank you all & I hope you enjoy!

Stay FNT,

Natalie

Preview of Fittsburgh's Review of Dietary Weight Loss Supplements: Taking Control & Supporting Each Other.

I am so excited to announce Fittsburgh's upcoming post

Dietary Weight Loss Supplements: 

What Works, & What's a Waste of Time & Money... & Possibly Your Health.

In preparation for this post I want to give people an idea 

of what they can do to begin to take control of their own lives; 

& also just how important it is to be supportive of the people about whom you care.

This is a very exciting post for me because things like this are the reason I do what I do now. I love helping people better understand the science behind their bodies so that they can take control of their personal health journey. When people gain knowledge, they develop that control; and, in turn, gain power over the decisions that affect their health.

Like I always say, you only have this one body -- this one life. Don't waste another minute feeling helpless. I know I have wasted many moments in my life, but everyday is a chance to start over. Your body -- your life -- is a work in progress. Just because you live your life a certain way one day does not mean that you do not have the right to change your mind the next.

And speaking of taking control, take a look at the people with whom you are surrounding yourself. Please, please, PLEASE... support each other! When you see a friend post on Facebook that they are at the gym, 'like' that post! If you see a friend trying to reach a goal, help them reach as high as they can! I am saying this especially to the women out there. I see, even in families, where the other women involved are almost rooting for the others to fail; & that makes me shake my head in disbelief because something was lost in those relationships along the way.

If you look within yourself & see this sort of behavior, take a minute to recognize that you feel this way. Has someone achieved or created something & you simply glazed over it? What made you decide not to support them? At the American Council on Exercise, trainers are taught to encourage any positive behavior they see. Praising friends on social media & being a shoulder to lean on in real life are great ways to do this.

I have made a considerable effort in my own life to squash any negativity creeping into my own head before it even has a voice. I decided to support any healthy or positive behavior that I see -- not because I have all of this "free time" to be concerned with what other people are out there trying to achieve, but because if they are truly my friends or people about which I actually care, it is important that I make the time. Finally, if you truly love or care about someone, never tear them down; but build them up!

Say hi to other women at the gym! Ask your family for support! Meet healthy friends who can aid you in your own journey! Finally, you do not have to ban people from your life; but sort of take an inventory of who is your mental & emotional support out there. They do not have to be family or even people you would usually think of aligning with yourself. I hope this makes someone out there rethink how they want to be treated & how to treat other people, in turn.

I am really looking forward to this post, but it has a lot of research in it & I want it presented in an appropriate manner. In the meantime, take care of each other!!!

Stay FNT! ~ Natalie

*****SIDE NOTE*****

While I was typing this, I received a text from a friend. It simply stated:

"GO YOU on getting back into training at the gym! I'm so proud of you, lady! It's great to have friends like you in my life to help motivate me to better myself. You're taking on so much right now & I'm just in awe at how far you've come! And so grateful to call you a friend."

You know who you are! And I'm so grateful you're in my life, too!

See how something so small can help boost someone & show them how much you care?

I can guarantee this will make me smile all night.

THANK YOU!!!!

*******************

The Anti-process Series: Homemade Ravioli

Homemade Ravioli

REMEMBER: Anything that you make at home yourself is better than even the "healthiest" (processed) alternative at the store. KNOW YOUR FOOD! BE AWARE!

Let's make one thing clear... 

This is a recipe for once you have begun maintaining your healthy lifestyle. This is not fat-free, low-carb or any of that. It's ravioli - so take it for what it is; but it is a healthier alternative to the highly processed frozen varieties & pre-made (supposedly) "fresh" refrigerated options at the store. 

The best part is that KIDS LOVE IT! Child obesity is a major issue in this country & actually grabbing whole ingredients & cooking fresh, delicious food for them is the best way to help fight the obesity epidemic.

Lecture is over. You get it. 

You can make the filling ahead of time, so I will tell you about that first.

FILLING INGREDIENTS:

Low-fat Ricotta Cheese - 1 cup

Grated Cheese (I used a mixture of parmesan, which the recipe called for, & mozzarella) - 3/4 cup

Egg - 1

Minced Fresh Basil - 1/2 cup

Salt - 1/2 tsp.

Pepper - to taste

Mix all the ingredients in a bowl. This can be refrigerated overnight.

Here is a book I have used while getting started making pastas. I have found it immensely helpful & easy to have around on the counter while I'm working.

The Pasta Machine Cookbook by Donna Rathmell German

On Page 22 is a recipe for Basic Semolina Pasta.

"This basic recipe is for any noodle product, as it contains egg."

I didn't have semolina flour, so I used (& have continued using) the bread-baking flour I had on hand. Once I even used all-purpose flour in a pinch & this always seems fine. You just have to be careful to follow the directions for the ingredients & expect that your texture will be off at first. You then slowly add water 1-2 tablespoons at a time until the consistency is right. Patience is key & practice will make you more able to feel when the dough is right.

PASTA INGREDIENTS:

Flour - 1 cup

Egg - 1

Olive Oil - 1 Tbsp.

Waiter (as needed) - 1 Tbsp. 

NUTRITION INFO PER 1-CUP SERVING:

276 calories, 10.1g protein, 42.2g carbs, 7.3g fat, 21.1mg sodium

Supplies

After Mixing & Rolling Dough by Hand.

ASSEMBLING THE RAVIOLI:

Working with a quarter of the dough at a time, roll the dough out using a pasta maker. 

You'll want to roll it as thinly as possible, so use the last setting. I use a

Marcato Atlas 150 Wellness Pasta Maker in Stainless Steel by Atlas.

When you're done rolling, you should have a long rectangle about 4 inches wide.

I used a ravioli press because they are inexpensive to buy & make ravioli the same size 

for uniform results when cooking. I use a

Norpro Ravioli Maker With Press.

Place small spoonfuls of filling (about a teaspoon) along the pasta, 

just below the center of the pasta, leaving about 1 1/4 inch between.

I used my rolling pin to roll over the back & help the press come through the dough. 

This assures that each ravioli is sealed tight & makes the ravioli much easier to separate.

Then you just flip them out of the press & separate with a pastry wheel.

Set the ravioli on a floured surface to dry for 30 minutes. 

Flip them & let rest on the other side for another 30 minutes.

(This is just to make sure that the ravioli is sealed & lessens the chance of the pasta tearing while cooking. The first time I made them I didn't allow for this time & it turned out fine, probably because I made the pasta thicker than it needed to be. I didn't do this on purpose, 

it is a common beginner's mistake.)

Continue with the rest of the dough, rolling out a quarter of the dough at a time.

STORING INSTRUCTIONS:

  

At this point, you can refrigerate the ravioli on a lightly greased sheet, covered with plastic wrap, for several hours, or freeze them. If you opt to freeze them, make sure you freeze them in a manner that they don't lump together.

COOKING INSTRUCTIONS:

When you are ready to eat, bring a pot of water to a light boil. You don't want to cook ravioli at a rolling boil. This doesn't just go for homemade ravioli, but store-bought, as well.

Boil for 3-5 minutes, until cooked through.

Serve with your favorite tomato sauce & enjoy!

With much love & consideration,

~ Natalie ~

Healthy Super Bowl Snack Prep!

It's almost Super Bowl time! The Steelers aren't playing (BOO!); but for those of you who will be hosting parties anyway, here is a link to some healthy snack ideas that Better Homes & Gardens put together (YAY!)!

Heart Healthy Game Day Snacks

Enjoy!

~ Natalie "FNT"~

The Anti-Process Series: Quick & Easy Homemade Pizza Crust

REMEMBER: Anything that you make at home yourself is better than even the "healthiest" (processed) alternative at the store. KNOW YOUR FOOD! BE AWARE!

Let's make one thing clear... 

This is not a post for anything to be eaten on a detox or when you're trying to drop weight at a healthy, yet quick, rate. This is a recipe for once you have begun maintaining your healthy lifestyle. This is not fat-free, low-carb or any of that. It's pizza crust - so take it for what it is; but it is a healthier alternative to frozen pizzas, pre-made brands of pizza crust, or even processed dough you can buy at the store. 

The best part is that KIDS LOVE IT! Child obesity is a major issue in this country & actually grabbing whole ingredients & cooking fresh, delicious food for them is the best way to help fight the obesity epidemic.

Lecture is over. You get it. 

Cooking from scratch does not have to be difficult or time-consuming. It can even be fun! Make this dough & then set out a line-up of healthy, tasty toppings for a fun family 

"Make-Your-Own-Pizza Night!"

On with the recipe!!!!

Combine in a mixing bowl:

1 cup warm water

2 1/4 tsp (or 1 .25-oz package) yeast (dry active or quick rising)

1 tsp sugar

Whisk the first three ingredients together & then wait a minute.

While you are waiting, preheat the oven to 450 degrees & get out the next ingredients, which are:

2 1/2 cups of flour

1 tsp salt

A drizzle of extra virgin olive oil

Add the ingredients to the bowl & fold until you have a dough ball.

Let the dough rest 5 minutes. If you wait less, it's no big deal. If you wait longer, you get slightly lighter dough & what seems like more of it. I never give myself enough time to wait any longer, haha.

I always use this amount of dough to make 2 pizzas; so I cut the dough in half & throw a ball onto a floured surface. Start pressing & making flat. A rolling pin always does the trick for me. Sometimes I hold it up & let gravity stretch it a little, too. I also like to pretend I am a pizza tosser & try to figure that out; but I who am I kidding??? Hahaha

I lay foil on a round pizza pan to save my oven from messes. I spray it with cooking spray like Pam.

PUT THE PIZZA ON IT'S COOKING PAN/STONE/ETC 

BEFORE YOU ADD THE TOPPINGS! 

Raw dough is almost impossible to move once it is topped.

SIDE NOTE:

I buy blocks of cheese, shred them in my food processor, & store in labeled bags. Economically-minded people suggest that this saves you money... it technically does, but it's really not a significant amount & also not why I do it. Cheese isn't natural, it is one of the most highly processed foods we eat; so buying it shredded, wrapped in serving size plastic packages, etc only worsens an already sticky situation. This is the same reason that I don't buy bags of salad, baby carrots, or any other prepped fruits or vegetables - they are void of vitamins & minerals by the time they get to your mouth!

Add sauce & then cheese & toppings. 

***If you are watching caloric intake, measure, measure, measure!***

Cheese for my son - jalapeno & pineapple for me! This has always been my favorite pizza... 

It's delicious, you should try it!

Bake for 10 minutes or less - you will know it's done because the cheese will bubble.

The smell of delicious, hot pizza brought a little on-looker. 

The best part of this picture is that he was not wearing any pants! 

Store leftovers in the refrigerator - or freezer if you won't use it in the next couple of days.

YUM!

Along with the fitness & weight loss info, I am trying to include more nutritional recipes for basic healthy living. I hope that you enjoy the recipes & please let me know how your creations turn out! I always see the amount of traffic on my site & where it comes from, but I would love to hear more feedback!

More Yummy Pizza Pictures:

In Good Health & With Much Love

~Natalie *FNT*~

Meal Prep Tips & Healthy Habits to Remember

Hello & Happy New Year, everyone! 

I have GREAT news! I am feeling much better finally & coming back!

What a long trip this has been but it has really taught me to be thankful for my health. 

To start the new year, I shared some pictures of food that fits in any healthy meal plan in the post

Healthy Meal Plan Recipes.

Here are some tips to remember with your food prep.

BEWARE OF PORTION SIZES!

Here is a picture of a typical chicken breast:

This is also what people think of as an appropriate serving or portion of chicken breast;

BUT IT IS NOT!

Here is a picture of an ACTUAL serving or portion of chicken:

An appropriate portion of meat is the same size as your palm & as thick as a deck of cards.

No pesky weighing is necessary!

Here is the same portion with a serving suggestion:

Make several portions & season with different salt-free seasonings. 

Here I used different McCormick & Mrs. Dash seasonings to cook several portions in one dish at once:

Buy vegetables in bulk, wash, & store for easy access for snacking &/or meal prep:

 Fresh fruit is always a beautiful (& edible) centerpiece!

It's also a good way to get kids to watch your healthy habits & help themselves to do the same.

- Baking Bread -

Baking bread is SO easy! 

Here I had done it by hand:

I LOVE MY BREAD MACHINE!

Check back soon for simple recipes, techniques, & equipment in an upcoming post.

You still make everything from scratch, but the machine does the 

kneading, rising, & baking for you all in one place. 

It allows me to bake my own bread EVERY OTHER DAY without spending all day doing it.

Here is a machine baked loaf:

Making your own pasta is also SO easy! 

Check back soon for simple recipes, techniques, & equipment in an upcoming post.

Here is my first attempt at fettuccine!

On the drying rack, looking delicious!

I immediately made my first dish with leftover Christmas turkey:

Turkey Fettuccine Primavera

Always, ALWAYS make too much!

That way you have extras lying around for busy nights.

I hope this helps makes your healthy living easier!

In good health & with much love & consideration,

~ Natalie "FNT!" ~

Healthy Meal Plan Recipes!

Hello & Happy New Year, everyone! 

I have GREAT news! I am feeling much better finally & coming back!

What a long trip this has been but it has really taught me to be thankful for my health. 

To start the new year, I thought I would share some pictures of food that fits in any healthy meal plan.

It always amazes me when clients tell me that eating healthy is boring. 

Do you know what is boring???

STEAK & POTATOES are boring...

BURGERS & FRENCH FRIES are boring...

FRIED CHICKEN is boring... 

So many of the foods people eat everyday are BO-RING!

Eating healthy is full of variety, color, flavor, nutrition, you name it! 

All of the dishes below are categorized by breakfast, lunch, or dinner based upon 

caloric value & portion sizes. Dishes that can be interchanged between meals can do so by

adjusting the portions of different ingredients to fit your caloric needs.

***Remember, on average, 1500 calories fulfill typical daily caloric needs for 

women who are MAINTAINING weight which can break down like this: 

Breakfast = 300 calories

Snack = 100 calories

Lunch = 300 calories

Snack = 100 calories

Dinner = 500 calories

Snack = 100 calories

Total = 1400 calories + 100 calories of wiggle room = 1500 calories

2000 calories applies to the average MAN who is maintaining weight. These are only averages!!!

Go to "Detox 101: Getting Started" to find your specific goals!

Next will be a post with special tips on prep, additional sides, etc. 

Enjoy & PLEASE feel free to ask any questions about prep, ingredients, etc! 

- BREAKFAST/LUNCH -

Veggie Scramble

Three eggs (adjust yolks to your caloric intake)

scrambled with as many vegetables as you like!

- BREAKFAST/LUNCH/DINNER -

Spicy Whole Grain Tuna Wrap

My famous tuna breakfast! While pregnant and breastfeeding, I added the extra 100 calories of whole grain tortilla chips for some extra carbs and calories. If cutting calories, do not do this.

Question from Nicole: 

How do you make the spicy tuna mixture?

Answer: 

I make a batch that makes three wraps & store the extras in the fridge. First, you need a whole package of starkist chunk LIGHT tuna in the flavor fresh pouch - & it HAS to be the hickory smoked flovor. I tried other flavors & it does NOT turn out as yummy. Put tuna into a small storage container.

Add 2 ounces of Neufchatel cheese (with the cream cheese in the store) & about 1/4 -1/3 cup of red hot, depending on how spicy you like things. (I never measure stuff, so these are estimates). 

Mash the tuna, cheese, & red hot with the back of a spoon & stir/mash/stir/mash until it is a orange-y mixture like you see above.

Heat a whole wheat tortilla for 7 seconds in the microwave (makes the wrap a little more flexible).

Giant Eagle brand wheat tortillas have good nutrition & don't crumble. There is also a brand at Sam's Club called Santa Fe Tortilla Company that is AMAZINGLY healthy and flexible!

Take a little extra cheese & smear it along one side of the tortilla so that when you wrap it up the cheese serves as a seal to hold the wrap shut. 

Spoon 1/3 of the tuna mixture into the wrap and distribute evenly. 

Add iceburg lettuce or you can try some other lettuce if you like. 

Spinach just didn't give a great crunch in this the way I like. 

Wrap it up. EAT! & then you are in love.... with a wrap.

Also, look on the back of the smoked flavor pouch for a tasty quesadilla recipe. It is also delish & kids even eat it, having NO idea it's fish. Sneaky!

- LUNCH/DINNER -

Veggie Stir-fry

I will stir fry anything! 

This one has cabbage, broccoli, apples, carrots, light tuna, almonds, & celery 

with a teaspoon of light-sodium soy sauce.

- LUNCH/DINNER -

Smoked Tuna Fugi Salad

1/2 of a Starkist Flavor fresh pouch hickory smoked flavor, lettuce, broccoli, almonds,

chopped brussels sprouts, & chopped Fugi apple.

Served with Citrus-soy vinaigrette & 1/2 of a homemade dinner roll.

- LUNCH/DINNER -

Morningstar Farms Spicy Black Bean Burger

Morningstar Farms spicy black bean burger on a toasted whole wheat bun 

topped with shaved (sharp cheddar) cheese, a pineapple ring, & salsa. 

Served with whole grain tortilla chips (about 5 or less- not a bag on the side!).

- LUNCH/DINNER -

Spicy Citrus Black Bean Burger Salad

Morningstar Farms spicy black bean burger, lettuce, 

almonds, broccoli, chopped brussels sprouts, & fresh squeezed tangerines

which were also used to whip up a homemade citrus balsamic vinaigrette.

- LUNCH/DINNER -

Smoked Tuna Citrus Salad

1/2 of a packet of Starkist tuna in the flavor fresh pouch (I used hickory smoked flavor), 

lettuce, broccoli, almonds, chopped brussels sprouts, & fresh-squeezed tangerines 

which were also used in a homemade citrus-soy vinaigrette.

- LUNCH/DINNER/FREEZE -

Cabbage-Vegetable Soup

The start of the soup before it has cooked down. 

I throw EVERYTHING in my soups! 

It looks like this one has cabbage, potatoes, broccoli, brussels sprouts, carrots, cauliflower, & corn. 

ALWAYS be sparing with corn & peas! 

Remember that these are NOT actually categorized as vegetables; 

but are instead starches, just like potatoes.

Cabbage-Vegetable Soup once it has cooked down.

- LUNCH/DINNER -

Lemon Pepper Chicken Salad

Lemon pepper chicken breast portion, lettuce, broccoli, a fuji apple, dark red kidney beans, & almonds.

- LUNCH/DINNER -

Strawberry Chicken Salad

 Chicken breast portion, lettuce, strawberries, tomatoes, broccoli, & vinaigrette.

 - LUNCH/DINNER/FREEZE -

Turkey Chili

Start of the soup: 

Ground 99% fat free turkey breast with onion & garlic.

Add the vegetables & beans & cook down.

The final, cooked-down version.

Here is an example of a lunch portion of chili (this is vegetarian chili) 

along with a serving suggestion.

Vegetarian chili with lettuce for dipping & fresh strawberries.

- DINNER/LUNCH -

Chicken & Vegetable Skillet

2 meals in one skillet. 

Two tenderloins and half cooked vegetables served for dinner, the other half is stored in a container to take with you to work the next day. Always use salt-free seasonings and herbs to add lots of flavor. Always use fat-free cooking sprays.

- DINNER -

Grilled Curried Chicken

(using only a curry powder rub - no fattening curry add-ins) with brown rice, 

warm steamed granny smith apple, & steamed broccoli.

***You will see me mention grilling things in an aluminum foil pouch. 

Here is an example of how this done!***

 - DINNER -

Spicy Strawberry-Almond Salmon

Salmon topped with crushed red pepper, sliced strawberries, & almonds 

served with brown rice, steamed broccoli, & three fresh strawberries.

- DINNER -

Grilled Citrus Salmon

Fish grilled in an aluminum foil packet with fresh squeezed lime & orange juices marinade. 

Served with brown rice, steamed broccoli, & balsamic caramelized pears.

- DINNER -

Chili-Lime Marinated Salmon

Grilled in an aluminum foil packet with homemade marinade & cherry tomatoes. 

Served with brown rice & steamed broccoli.

- DINNER -

Tropical Grilled Salmon

Grilled in aluminum foil packet with homemade lime/tangerine/pineapple/lite soy sauce marinade

along with the fresh squeezed tangerines & pineapple chunks. 

Served over brown rice with steamed broccoli.

- DINNER -

Spicy Sweet Pineapple Salmon

Grilled in a foil packet with fresh pineapple chunks & juice, lime juice, & fresh ground black pepper. Served with brown rice & steamed broccoli.

(Two homemade bread loaves cooling in the background.)

- DINNER -

Bruschetta Chicken

Chicken breast portion over a bed of brown rice & spinach,

topped with a mixture of

a dash of olive oil, sliced grape tomatoes, & basil,

with a sprinkle of mozzarella cheese & steamed broccoli.

- DINNER -

Lemon Pepper & Garlic Chicken

Chicken breast portion sauteed with spinach, grape tomatoes, fresh garlic, & salt-free lemon pepper seasoning. Served with steamed broccoli & a 1/2 cup (1 serving) of starch of your choosing.

- DINNER -

Lemon Pepper Salmon

Salmon seasoned with salt-free lemon-pepper seasoning. 

Served with a steamed apple & broccoli.

- DINNER -

Spicy Curried Salmon

Salmon seasoned with spicy mrs dash and curry powder.

Served with a steamed apple & broccoli.

- DINNER/LUNCH -

Healthy Chicken Cacciatore

Part 1:

Low-cal vegetable/tomato sauce topped with 

whole grain rotini, (fresh!) sliced mushrooms, & julienned green peppers…

Part 2:

Previous picture topped with raw boneless, skinless chicken tenderloins, more low-cal vegetable/tomato sauce & 2% parmesan & mozzarella cheeses.

Pack leftovers for lunches in appropriate portions.

Good luck with your goals!

In good health & with MUCH love, 

~ Natalie "FNT!" ~

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