Saturday, 17 February 2018

Skinnytaste Meal Plan (February 19-February 25)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.
Skinnytaste Meal Plan (Feb 19-25)

Hope everyone is having a great week! I am excited to here all the success stories from people using the plans and losing weight, this is the reason why I share them, and I couldn't be happier they are working out for many of you! If you're new to my meal plans, I've been sharing free, 7-day flexible meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. You should aim for around 1500 calories* a day.

There's also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You'll dine out less often, waste less food and you'll have everything you need on hand to help keep you on track.

Lastly, if you're on Facebook join my Skinnytaste Facebook Community where everyone's sharing photos of recipes they are making, you can join here. I'm loving all the ideas everyone's sharing!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I've even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you'll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There's plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you're using these plans, this will help me decide if I should continue sharing them!

MONDAY (2/19)
B: Meal Prep Breakfast Taco Scramble (5)
L: Chickpea Avocado Salad (3)
D: Best Skinny Eggplant Rollatini with Spinach (5) with an arugula salad (3)**
Totals: Freestyle Points 16, Calories 1,000*

TUESDAY (2/20)
B: Meal Prep Breakfast Taco Scramble (5)
L: Chickpea Avocado Salad (3)
D: One Pot Cheesy Turkey Taco Chili Mac (6)
Totals: Freestyle Points 14, Calories 1,034*

WEDNESDAY (2/21)
B: Meal Prep Breakfast Taco Scramble (5)
L: LEFTOVER Best Skinny Eggplant Rollatini with Spinach (5) with 1 cup arugula salad (3)*
D: LEFTOVER One Pot Cheesy Turkey Taco Chili Mac (6)
Totals: Freestyle Points 19, Calories 1,098*

THURSDAY (2/22)
B: Meal Prep Breakfast Taco Scramble (5)
L: 1 cup Avocado Egg Salad (4) over 2 cups Romaine lettuce (0)
D: Slow Cooker Chicken and Sausage Creole (4) with ½ cup brown rice (3)*
Totals: Freestyle Points 16, Calories 1,129*

FRIDAY (2/23)
B: 6 ounces nonfat Greek yogurt (0) with ½ cup mixed berries (0) and 1 teaspoon honey (1)
L: 1 cup Avocado Egg Salad (4) over 2 cups Romaine lettuce (0)
D: Indian Shrimp Curry (2) with ¾ cup brown rice (5) and 8 cucumber slices (0)
Totals: Freestyle Points 12, Calories 891*

SATURDAY (2/24)
B: Stuffed Bagel Balls (5) with ½ cup mixed berries (0)
L: Zesty Lime Shrimp and Avocado Salad (2)
D: Dinner out!
Totals: Freestyle Points 7, Calories 412*

SUNDAY (2/25)
B: Roasted Strawberry Banana Bread (3) with 1 cup cubed cantaloupe (0)
L: The Skinny Tuna Melt (4) (recipe x 2) with 10 baby carrots (0)
D: Crock Pot Maple Dijon Chicken Drumsticks (8) with Sautéed Brussels Sprouts (1)

Totals: Freestyle Points 16, Calories 713*

NOTES: 1 Green salad includes 5 cups romaine, ½ cup each: carrots, tomatoes, cucumber, chickpeas, 2 scallions and ½ ounce shaved parmesan.

**This is just a guide, women should aim for around 1500 calories per day. Here's a helpful calculator  to estimate your calorie needs. I've left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.  3 Double the recipe for a family of 4.  4 Cook oats with water according to package instructions then add milk, salt and berries.

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Original Content: Skinnytaste Meal Plan (February 19-February 25)

Thursday, 15 February 2018

Meal Prep Breakfast Taco Scramble

Breakfast lovers, jazz up your mornings with this Meal Prep Breakfast Taco Scramble, made with potatoes, turkey taco meat, scrambled eggs and salsa (cheese is optional!) perfect to make ahead for breakfast for the week!

Breakfast lovers, jazz up your mornings with this Meal Prep Breakfast Taco Scramble, perfect to make ahead for breakfast for the week!
Meal Prep Breakfast Taco Scramble

Eating a healthy breakfast during the week is easy when you meal prep. Prepping for meals ahead that you're going to eat all week long can be knocked out on a Saturday or Sunday, making the weekdays less stressful.

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Original Content: Meal Prep Breakfast Taco Scramble

One Simple Shift to Turn Life Into an Adventure

By Leo Babauta

When I was young, I would run barefoot through the jungles of Guam, being chased by bad guys, imagining I was on an Indiana Jones-style adventure.

The world was filled with possibility, excitement, discovery, exploration, and a delicious sense of danger and the unknown lurking in the darkness. It was fun, play, and curiosity.

Adulthood and the responsibilities of family and work all did their best to beat out this sense of adventure, and create a sense of routine and discipline in me.

But I've always still become lit up by a sense of adventure.

One of the best discoveries I've made is that my entire life can be a huge adventure.

And it can be done with one simple shift: embrace the thrill of not-knowing.

Let's take a look at a couple examples …

The Adventure of Your Commute

So you're driving to work in the morning. Ho hum, boring, you've done it a few thousand times, no one likes traffic. So maybe you try to make productive use of it by listening to an audiobook or making calls, squeezing use out of this boring time.

But what if, instead, you made it into an adventure? What if you looked for the excitement of things you didn't know about the drive?

For example, you might drive a new way, exploring side roads. You might explore mindfulness practices on each drive, seeing what you can learn as you drive. You might use the time for contemplation and invention, seeing what you could create during the enforced silence of the drive.

The Adventure of Your Work Day

We tend to just start each work day as if it were another day, launching into messages and quick tasks, meetings and calls, busywork and distraction.

But each day is a blank canvas, waiting for a splash of colorful paint! Each day is an opportunity to be seized, a life lesson waiting to be learned, full of possibility and the unknown!

What if you could ask questions throughout the day, not knowing the answer but excited to find out more?

What if, instead of running from the uncertainty of difficult projects, you could embrace the not-knowing of those tough tasks and savor the deliciousness of what might emerge from them?

For example, writing a book chapter for me might cause me to want to procrastinate, because I don't know what to write or how people might perceive me once I publish the writing. But instead of running from that uncertainty, I can say, "I have no idea what to write — how can I play around with it and see what might happen?" Or "I have no idea what people might think of this … let's find out!"

The dangers lurking in the darkness are then turned into thrill of potential discovery.

The fear is then excitement, wonder, a chase and a beautiful battle.

Seizing Every Moment, with Joy

One of my best friends, Scott Dinsmore, died a couple years ago on Mt. Kilimanjaro, heartbreakingly toppled in the prime of his life during one of his many adventures.

Perhaps the thing I loved most about Scott, other than his hugely generous heart, was his sense of profound adventure in everything he did. The two of us would go on a 2-hour run together through the hills of the Bay Area, with huge smiles on our faces and joy at being able to witness the incredible beauty of life with a fellow adventurer.

Everything we did together was filled with possibility and excitement. We ate bagels and drank beers with joy, because it was lifefilled, heartlifting, wonderinducing.

We ran to the top of a mountain to see the fire on sky, and our hearts would weep at the beauty. We would talk about our businesses not with a sense of frustration but of wondering what we could create. We would order everything on the menu because who knew what delights hid behind each menu listing?

This is the sweetness that can be found in each moment, if only we have the audacity to seek, to be curious, to explore.

The joy of adventure is right in front of us, if only we have the temerity to notice. If only we have the courage to savor and appreciate, once we have noticed.



Original Content: One Simple Shift to Turn Life Into an Adventure

Wednesday, 14 February 2018

Slow Cooker Chicken and Sausage Creole

This New Orleans-inspired slow-cooker dish with chicken and Andouille sausage simmered in a rich tomato broth, is perfect to make for Fat Tuesday!

This New Orleans-inspired slow-cooker dish with chicken and Andouille sausage simmered in a rich tomato broth, is perfect to make for Fat Tuesday! Slow Cooker Chicken and Sausage Creole

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Original Content: Slow Cooker Chicken and Sausage Creole

Recipe Rewind: Spiced Keema!

Recipe Rewind: Spiced Keema by Michelle Tam of Nom Nom Paleo https://nomnompaleo.com

Remember when I shared my recipe for Spiced Keema waaaaaay back in 2013?

Well, this winter, I've found myself making batch after batch of this traditional Indian curried ground beef. Keema is savory, spicy, and fragrant, making it the perfect way to level up your ground meat game. It's just as fantastic over a bowl of cauli rice or zoodles as it is tucked inside lettuce wraps and omelets.

Recipe Rewind: Spiced Keema by Michelle Tam of Nom Nom Paleo https://nomnompaleo.com

So what are you waiting for? Grab the recipe for Spiced Keema here! I also finally added the recipe to our iPhone/iPad app!

Here's a tip: Make enough for leftovers, and keep 'em in the fridge. Then, check back later this week, and I'll show you how to re-purpose your Spiced Keema into an awesomely portable grain-free hot pocket. Deal?


Looking for more recipe ideas? Head on over to my Recipe Index. You'll also find exclusive recipes on my iPhone and iPad app, and in my cookbooks, Nom Nom Paleo: Food for Humans (Andrews McMeel Publishing 2013) and Ready or Not! (Andrews McMeel Publishing 2017)!

Recipe IndexNom Nom Paleo CookbooksNom Nom Paleo App

The post Recipe Rewind: Spiced Keema! appeared first on Nom Nom Paleo®.



Original Content: Recipe Rewind: Spiced Keema!

Tuesday, 13 February 2018

Episode 382 – Andrew Marr – TBI (Traumatic Brain Injury) Recovery


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Hey Folks!

We're back from a bit of a hiatus. Things got busy over the holidays, and we've been trying to do some changes to the podcast as well. You should start seeing podcasts at our regular bi-monthly schedule now.

This episode of the podcast we have guest Andrew Marr. Andrew is a Special Forces Green Beret, Co-Founder of Warrior Angels Foundation, and author of TALES FROM THE BLAST FACTORY: A Brain Injured Special Forces Green Beret's Journey Back From The Brink. His book is also being made into a full feature documentary titled Quiet Explosions. Andrew is an MBA candidate at Pepperdine Graziadio School of Business and Management. Andrew is married to Becky, the love of his life, and together they have five children and are expecting twin boys in March of 2018.

00:00 – Introduction
2:08 – Andrew Marr's background
5:50 – Different ways one can sustain a TBI and military conditions effects
8:45 – What lead to Andrew's TBI
11:05 – Andrew's symptoms and experience of TBI
17:05 – The NICoE process (National Intrepid Center of Excellence)
19:05 – How Andrew turned it all around
24:08 – Where Andrew went next (treatments he tried)
28:36 – The misconception of treating hormonal issues
31:07 – Ketogenic diet and exogenous ketones
32:15 – Review and summary of Andrew's treatments
34:17 – Commitment to help others – Warrior Angels Foundation and Tales From The Blast Factory
37:45 – Robb's thoughts on Andrew's work
40:25 – Where to find more info from Andrew

Website: http://waftbi.org/

Book: TALES FROM THE BLAST FACTORY: A Brain Injured Special Forces Green Beret's Journey Back From The Brink

 

 

Keto Masterclass

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Amazon, Barnes & Noble, IndieBound, iBooks



Original Content: Episode 382 – Andrew Marr – TBI (Traumatic Brain Injury) Recovery

Monday, 12 February 2018

Stuffed Bagel Balls

Easy, homemade, mini stuffed bagel balls filled with cream cheese! This copycat Bantam Bagels recipe is made with no yeast, no boiling, no fancy mixer!

Easy, homemade, mini stuffed bagel balls filled with cream cheese! This copycat Bantam Bagels recipe is made with no yeast, no boiling, no fancy mixer!
Stuffed Bagel Balls

My husband is obsessed with Bantam Bagels, so when I started testing out this easy 5-Ingredient Bagel recipe he asked me to make them into bagel balls, and they turned out great!

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Original Content: Stuffed Bagel Balls