Saturday, September 21, 2013

Sunset Sweet Potato Drop Biscuits

Mashed sweet potatoes keep these biscuits tender and low in fat; the moisture also eliminates the need to add eggs or dairy.

This recipe is a great side to add to any main dish.
It is absolutely delicious, especially drizzled with some wildflower honey!

Here is what you will need:
  • 1 cup mashed cooked sweet potatoes or yams (2 small baked sweet potatoes)
  • 3 Tbsp. canola oil (I used coconut oil)
  • 1 Tbsp. maple syrup
  • 1 tsp. apple cider vinegar
  • 1/2 tsp. sea salt
  • 1 cup whole wheat pastry flour
  • 2 tsp. baking powder
  • 1 tsp. ground nutmeg
  • nonstick vegetable oil cooking spray

Preheat oven to 400 degrees. Coat baking sheet with nonstick vegetable oil cooking spray.

Combine sweet potatoes, oil, vinegar, syrup, and salt in a large bowl. Sift in flour, baking powder, and nutmeg.

Cut dry ingredients into sweet potato mixture with a fork until the mixture comes together. Stir in 2 to 3 Tbsp. water, or enough to get dough to hold together.

Drop golf-ball-sized rounds of dough onto prepared baking sheet. Bake 15 to 17 minutes, or until tops are lightly browned and firm to the touch. Serve warm. Drizzle with honey and ground cinnamon, if desired. (12 servings)

Nutrition Facts
Serving Size: 1 biscuit
Cal: 80
Fat Total: 3.5g
Saturated Fat: 0g
Carbs: 12g
Fiber: 1g
Protein: 1g

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Sweet and Sour Meatballs

Serve up this reduced-fat version of the favorite party treat with a guilt-free conscience. Don't forget the cute cocktail napkins!

My boyfriend and I often get bored with the same quick foods, so I decided to whip up these amazingly delicious meatballs! I wasn't sure how he would like them, but we made it and he LOVED it. We even had leftovers the next evening, which we rarely ever do. Even our puppy wanted some...

So, here is what you will need...

For the meatballs:
  • 1 lb. of lean ground turkey
  • 1 cup cooked brown rice
  • 1 8oz. can crushed pineapple in juice, drained
  • 1/2 cup green onions
  • 1 Tbsp. light soy sauce
  • 1 tsp. ginger

For the sauce:
  • 3/4 cup reduced-sodium, low-fat chicken broth
  • 1/3 cup chili sauce
  • 3 Tbsp. rice vinegar
  • 2 Tbsp. brown sugar
  • 2 tsp. cornstarch
  • 1/2 tsp. ground ginger

Preheat oven to 350 degrees. Combine meatball ingredients in medium bowl and mix thoroughly. Line a baking sheet with foil (this helps with cleanup). Place cooking racks in foil-lined baking sheet. Shape meatballs, and place on the racks. Bake for about 25 minutes or until thoroughly cooked. Transfer the meatballs to a serving dish and cover to keep warm.

Combine the sauce ingredients in a small saucepan and stir until cornstarch is dissolved. Place over medium heat and sit intermittently until mixture comes to a boil. Reduce heat to low, and stir for another minute or until mixture thickens slightly. Pour sauce over meatballs, and gently toss to coat meatballs. Serve warm with toothpicks, if desired, or eat on a plate. (makes approximately 37 meatballs)

Tip: If you'll be serving over the course of an hour or two, these keep warm in a chafing dish or on a warmer. Double the recipe if you will be having more guests!

Serve your Sweet and Sour Meatballs with a health side of your choice :)

Serving Size: 4 Meatballs
Cal: 120
Fat Total: 4g
Saturated Fat: 0g
Carbs: 12g
Fiber: 0g
Protein: 8g

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Monday, September 16, 2013

Focus T25: My Fitness Journey

I have been hesitant to write this post, but what good is a transformation story, if you never share it with anyone? At the beginning of summer, I was in a low place with my diet and fitness regimen. It was basically non-existant. I would wake up early, go to school or work all day, eat junk all day long, come home and was exhausted, then I'd eat ice cream before bed... it was a vicious cycle. Before I knew it, the weight was creeping up. My waistline was getting bigger, my clothes were getting tighter, and I finally had enough when I put on my bathing suit sometime around the end of June. I felt disgusting, ashamed, and embarrassed. Now, most people would look at me and say I looked fine. But, I didn't feel fine. I felt like a slob. I wore baggy clothes to hide the weight gain, which probably worsened things. I didn't feel beautiful or sexy. I wanted a change. I needed a change.

One day, while searching for options to get myself back on track, I happened to stumble into the "Team Beachbody" website. I already had done the Beachbody program Turbo Jam by Chalene Johnson, but I bought it on Amazon before I ever knew anything like Team Beachbody existed. So here I was, feeling down about my appearance, with low self confidence... and I decided enough was enough! That was it. I was going to take my body and my health back into my own hands. Excuses were not an option for me. I had been searching for a couple of weeks, when I heard about the release of Shaun T's Focus T25. It sounded like a dream come true. A 25 minute workout that gives you an hour's worth of results, in just 5 days a week. I am a full-time nursing student, I work as a Medical Assistant, and I occasionally volunteer at a Children's Hospital. On top of all of that, throw in studying, family time, taking care of house "chores", cooking, and driving to everywhere I need to be during the week (30 minutes is the closest I drive on a daily basis)... my time is precious, and I didn't have much left of it to give to fitness. This would be the perfect solution. I just knew it.

Get Focus T25 Here
Now, I had already made up my mind that I was getting this. No "if's", "ands", or "buts". I took one look at the price, and pushed aside all objections. I wanted this, and needed this. Remember? It was expensive up front, but it cost me less than half of what I had previously paid for a full year's gym membership. The same gym membership I had to force myself to drive to, waste gas to get there, wait for machines, and fight the crowds around my schedule. No Thank You! Not Anymore! Focus T25 was my ticket away from low self esteem and hiding my body under 2 sizes too big baggy clothes. Plus, it gave me all of the tools I would need to be successful and in the best shape of my life. I got the program, the very delicious, nutritional supplement Shakeology, a Coach to keep me motivated, offer support and guidance, and a free 30 day club membership to the team beachbody website, which is full of recipes, discussion boards to ask questions, a place to log your workouts, and meet like-minded people who are working toward their goals just like you.

I started Shaun T's newest program on July 8, 2013. Day one's workout pushed me hard! I had to pause it a few times. It challenged me farther than I have ever pushed myself. The key is, I never gave up! I kept pushing play. I kept pushing myself a little farther and digging deeper. I kept working towards my goal, eating healthy, and drinking Shakeology every day. Day 70 was September 15, 2013. Two days ago. I DID IT! I wasn't sure I would make it through the first week, but I worked hard, I pushed myself, and I completed the 10-week program. I feel amazing. I have energy, endurance, and have increased my strength.

What makes FOCUS T25 unique?
Each FOCUS T25 workout is only 25 minutes, so you’ll always have time to GET IT DONE. Whether you’re looking to get started and want a workout that fits your busy schedule, or you’re simply tired of workouts taking up 1.5 to 2 hours of your day, FOCUS T25 is the answer for you. But it won’t be easy. And that’s why you’ll get the best results of your life.


If you are looking for accountability and support through a healthy lifestyle change, email me at Don't put off until tomorrow, what you could do today. Your health is one of the most important aspects you can take control of. Give yourself the gift of fitness. You're worth it!

...and if price is the problem, email me about how you can get your copy of Focus T25 at a discounted rate.