Honey Glazed Chicken Kabobs!

A simple marinade transforms ordinary boneless, skinless chicken into these splendid Honey Glazed Chicken Kabobs! Hello, barbecue season!!

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Marinating Chicken

Marinating chicken infuses flavor deep into the meat along with tenderizing. Beware, when marinating shrimp or chicken, as you can over-marinate, making your protein mushy. Six hours or even overnight should be fine for these kabobs. Feel free to shake up what you skewer in addition to the chicken. The hubby would prefer no pineapple, but I was happy to eat his share!

Honey Glazed Chicken Kabobs
Prep time
30 mins
Cook time
15 mins
Total time
45 mins
An easy, flavorful recipe for grilled chicken kabobs! Adapted from All-Recipes.
Author: Liz
Recipe type: Entree, Chicken
Cuisine: American
Serves: 6-8 servings
Ingredients
  • ¼ cup vegetable oil
  • ⅓ cup honey
  • ⅓ cup soy sauce
  • ¼ teaspoon freshly ground black pepper
  • 6 skinless, boneless chicken breasts, cut into 1½ inch pieces cubes
  • 2 cloves garlic, minced
  • 6 skinless, boneless chicken breasts, cut into 1½ inch pieces cubes (about 2½ pounds)
  • 1 yellow onion, cut into 1½-inch pieces
  • 2 red bell peppers, cut into 1½ inch pieces
  • 1 half pineapple, cored, peeled and cut into 1½-inch chunks

Instructions

  1. In a large liquid measuring cup, whisk together oil, honey, soy sauce, pepper, and garlic. Place the chicken into a gallon ziplock bag and add the marinade. Place in the refrigerator for 4-6 hours, flipping the bag at least once.
  2. When ready to grill, thread the marinated chicken, onions, peppers, and pineapple onto skewers (if using wooden skewers, soak in water for 30 minutes before using so they won’t burn).
  3. Grill until chicken is just cooked though. Serve hot.

Greek Tortellini Salad

Being a Greek soul sista I love playing with my favorite ingredients that are of course tomatoes, olives, feta! I make a pasta salad at least once a week at home and decided to twist it up with this recipe I found at Slow Roasted Italian.

I love mine loaded with crunchy veggies; peppers, red onion and cucumbers added to the tomatoes, Kalamata olives and loads of Feta cheese makes this a fabulous salad that I could eat every day!  But add the salad dressing and I am over the moon, red wine vinegar and olive oil combined with spices and a bit of sugar.

The tortellini add an unexpected element to this salad.  The pasta adds texture and flavor.  To be honest, I don’t think I will ever make Greek salad without tortellini pasta again.

Greek Tortellini Salad 
SERVES 8  |  ACTIVE TIME 15 Min  |  TOTAL TIME 15 Minutes

1 orange bell pepper, cut into bite-size pieces
1 yellow bell pepper, cut into bite-size pieces
½ red onion, thinly sliced
1 English cucumber, cut into spears and then quartered
16 ounces cherry tomatoes, halved
½ cup sliced Kalamata olives, divided
4 ounces feta cheese, crumbled
½ (19 ounce) package tortellini

Greek Salad Dressing
¼ cup extra virgin olive oil
¼ cup red wine vinegar
½ teaspoon dried oregano
½ teaspoon black pepper
1 teaspoon granulated sugar

Bring a large pot of water Cook tortellini according to directions on the package (do not add salt to the water).  Drain and set aside once cooked.

Chop vegetables and set aside.  Mince 1 tablespoon Kalamata olives for the dressing, set aside.  Combine remaining salad ingredients in a large bowl.  Set aside.

In a pint size mason jar add salad dressing ingredients and minced olives.  Be sure to crush oregano with your fingers as you are adding it (to release the flavor). Shake mason jar until dressing is combined.  Pour dressing over salad and gently toss with salad tongs until well coated.

Serve and enjoy.

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Protein Whoopie Pies

I think I am hooked on baking protein into sweet treats ! They are SO quick and SO easy and taste SO great! I found this recipe at http://fun-squared.com/ and added a protein twist to it.

I love anything that is simple and have a thing for sprinkles, I just think they make life FUN!

FUNFETTI SANDWICH COOKIES RECIPE:

Ingredients:

  • 5 scoops vanilla protein powder
  • 1 tsp of baking powder
  • 1/2 C butter (softened)
  • 1 egg
  • 1/2 container of sprinkles
  • Frosting (store bought or homemade) with food coloring to color

Instructions:

Preheat your oven to 350 degrees.

Combine the protein powder, butter, baking powder and egg and mix till smooth.

Now pour in a bunch of sprinkles. I used about 1/3-1/2 of my little bottle of them. But really, just do what works for you. You’ll want quite a few to make it fun.

Mix those in and then make cookie dough balls that are about 1 inch big.

Press them down slightly to begin the flattening process for them.

Bake for about 8-10 minutes.

Allow them to cool.

Grab your frosting (you can make your own or get store bought) and add some bright colors!

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Chocolate Mint Protein Shake

The company I am partnered with re-launched this flavor, due to its insane popularity! Did you miss out on the last seasonal run of chocolate mint shakes? Have no fear!

This is by far my FAVORITE shake of all time! I have already ran out of my first canister so glad I got several stocked up!

these shakes are a nutritious, balanced meal replacement clinically tested to promote effective, healthy weight loss and lean muscle building. It’s a low-glycemic shake with energy-fueling carbohydrates, good fats, vitamins and minerals, and 24 grams of high-quality protein.

  • Superior branched-chain amino acid profile
  • Active enzymes to help ease digestion
  • Essential trace minerals
  • Natural ingredients with no artificial flavors, colors, or sweeteners
  • No trans fat

To get your order in before they sell out, let me know! Last time they sold out in a matter of hours so don’t miss out on these delicious meals!
unnamedThey also have a variety of other amazing flavors if you happen to miss out!

Let me know if I can help you with accountability for your health and wellness goals.

 

 

EASY NO-BAKE KEY LIME PIE (LOW CARB, GLUTEN-FREE)

This creamy, refreshing key lime pie recipe requires only 7 ingredients, 10 minutes of prep time, and no baking at all. Low carb, gluten-free, and sugar-free.
INGREDIENTS
Crust
Filling
  • 2 medium Avocados (very ripe)
  • 12 oz Cream cheese (softened at room temperature or by heating)
  • 4 small Limes
  • 1 cup Erythritol *
  • 1 tsp Vanilla extract
INSTRUCTIONS
  1. Line the bottom of a pie pan with parchment paper (optional, but makes it easier to remove the slices later).
  2. To make the crust, stir together the almond flour, coconut oil, and erythritol. Press the crust into the pie pan. Set aside.
  3. Place the avocado (skin removed), softened cream cheese, erythritol, and vanilla extract into a high power blender or a food processor.
  4. Zest the limes using a zester and add the zest to the blender. Squeeze the juice out of all the limes in there as well. Puree the mixture until smooth, scraping down the sides with a spatula.
  5. Pour/spoon the pureed mixture into the crust. Smooth with a spatula or the back of a spoon.
  6. Refrigerate for at least two hours, until the pie is firm. Serve with homemade sugar-free whipped cream if desired. Keep refrigerated.
NOTES

Net carbs per serving: 5g

*Any other granular sweetener will also work. Coconut sugar works great if not low carb.

Recipe Courtesy of  https://www.wholesomeyum.com/ 

CREAMY DAIRY FREE SPINACH DIP

Who doesn’t love spinach dip? My creamy spinach dip recipe cut out the fat and dairy and use raw avocado instead. A fresh and green dip that all the family love.

  • 2 large ripe avocado, about 2 cup of mashed avocado
  • 1/2 cup fresh spinach leaves. blanched in boiling water for 2 minutes, squeezed, drained – about 20 large leaves of fresh spinach
  • 3/4 cup coconut yoghurt (or soy yoghurt or any yoghurt of your choice)
  • 1 tablespoon lime juice
  • 3 tablespoon Extra Virgin Avocado Oil
  • 1/4 cup fresh coriander, chopped
  • 1 garlic cloves, crushed
  • Salt, pepper – adjust regarding taste
  • Extra virgin avocado oil to drizzle on top
  • Optional – Mexican salsa
  • 10 cherry tomatoes – I used a mix of colour red, orange and yellow tomatoes
  • 1/4 cup canned red kidney beans
  • 10 Brown Rice/Pink Himalayan Sea Salt,Chips
  • Handful of chopped fresh coriander
  • 2 tablespoon Extra Virgin Avocado Oil
  • 1 tablespoon lime juice
  • 1 small garlic glove

Instructions

  1. Trim the fresh spinach leaves.
  2. Place them onto a large saucepan. Pour boiling water onto the spinach until fully covered.
  3. Place a lid on top of the saucepan. Set aside for 2 minutes.
  4. Drain the spinach and rinse with cold water.
  5. Using your hands squeeze the cooked/blanched spinach leaves to remove all the extra water.
  6. Eventually, pt dry onto absorbent paper to remove all the extra water.
  7. In a food processor with S blade attachment, add the cooked drainer spinach.
  8. Add the rest of the ingredients: mashed ripe avocado, crushed garlic, coriander, coconut yoghurt, lime juice and avocado oil.
  9. Process until smooth – about 2 minutes on high speed.
  10. Adjust salt and pepper.
  11. Transfer into a bowl. Drizzle extra virgin avocado oil on top.
  12. Refrigerate for 30 minutes or more if you like before adding the toppings.
  13. Dip the brown rice tortilla pieces all other the mexican guacamole. Set aside while you prepare the salsa.
  14. In a mixing bowl add the red beans and chopped tomatoes.
  15. Combine with avocado oil, crushed garlic and lime juice.
  16. Sprinkle the salsa on top of the tortilla and add extra chopped coriander.

Recipe courtesy of https://www.sweetashoney.co/

Water, H2O, Agua

How much water should you be drinking?
www.facebook.com/maguirefirefitness
  • The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
  • Why not make all your beverages water?
Are you getting enough water during the day?
  • Keep track of the amount of water you drink for one day
  • Write it down or use an app like MyFitnessPal
Why is water so amazing when you drink enough? (borrowed from Mangosteen Natural Remedies)
  1. Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories.
  2. Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although many reasons contribute to headache, dehydration is the common one.
  3. Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.
  4. Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrated.
  5. Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscle.
  6. Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.
  7. Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.
  8. Less Likely to Get Sick and Feel Healthy:Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack. Water adds with lemon is used for ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc. In another words one of the benefits of drinking water is that it can improve your immune system.
  9. Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you.
  10. Good Mood: Your body feels very good and that’s why you feel happy.
  11. Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.
Many people around the world would give to have the oppurtunity to drink fresh clean water everyday whenever they want.
Dont like water the spruce it up with lemon limes and cucumbers!

Sweet Potato Tuna Patties

These sweet potato-tuna cakes are infinitely healthier, but just as delicious! They are also remarkably easy to whip up and can be made in advance. It’s very low-fat, and quite filling! A nice trick to have up your sleeve!

Sweet potatoes are very fashionable lately: it seems to me that I see recipes including the lovely orange root veg all over the place. They contain more potassium than bananas and are very rich in vitamins A and C, iron, calcium and protein, so sweet potatoes are a pretty kick-ass vegetable. Not to mention that their unique taste make them very versatile. They can be use as an alternative to good old regular potatoes in savory dishes, but they are also often used in desserts!

This is an especially good recipe to have handy if you are lazy, or having really long work days that leave you little time to get cooking. It comes together very easily, and you could play with the spices to your heart’s content, and even shake it up by using canned crab meat instead of tuna! Use cilantro instead of dill, finely grated fresh ginger instead of nutmeg and lime juice instead of Tabasco, and you have a great Asian twist on the original recipe! Serve them with ketchup or sliced avacado, or even with a squirt of Sriracha if you can take the heat.

Ingredients:
A medium sweet potato
Two 7oz cans of chunk light tuna packed in water
A teaspoon minced garlic
¼ cup diced red onions
2 tablespoons of olive oil
Pepper for taste
Directions:
Peel sweet potato and slice into 4-5 equal sections. Boil sweet potato sections in water for 10-15 minutes or until fork tender. Drain potato add into a large bowl and mash with a fork. Open canned tuna and drain excess liquid and add to bowl along with garlic, onions, salt and pepper. Mix all ingredients and form patties. Heat non-stick pan and add oil. Cook patties 1-2 minutes both sides.
Nutrition Facts:
Serving size 3
Amount per serving
Calories 217
Fiber 1.3 grams
Protein 22.7 grams
Carbohydrate 8.7 grams
Fat 10 grams
Sugar 1.8 grams
Find more information on my FB:

List of refined processed carbohydrates:

List of refined processed carbohydrates:
This is important information for health or weight loss. Processed carbohydrates are the major cause of weight gain, obesity, specific skin conditions, and many diet related diseases including heart disease, hypertension, insulin resistance, type 2 diabetes, and obesity.
You should switch from a sugar-burning to a fat-burning metabolism for optimum health, for weight loss, or for treatment of diet related diseases. When digested, all carbohydrates become sugar. If you consume a lot of carbs as well as fats and proteins, your body will burn the carbs and increase your percentage of body fat.
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To reduce your percentage of body fat, we recommend, on most days, keeping your total daily carbohydrate intake to 25 grams or fewer. You should, though, have one weekly cheat day of one or two meals in which you get plenty of calories as well as carbs and fats. (Pizza is fine!) This will prevent your body from going into starvation mode and decreasing your metabolic rate.
Processed or refined carbohydrates are such things as:
  • tacos
  • corn chips
  • wraps
  • pizza
  • croissants
  • pasta (of all kinds)
  • rolls
  • muffins
  • flour (of all kinds)
  • crumpets
  • pastries
  • bagels
  • bread (of all kinds)
  • buns
  • pretzels
  • doughnuts
  • cookies
  • biscuits
  • cakes
  • polished rice
  • wheat
  • all products containing wheat
  • corn
  • cornflour starch
  • all products containing corn
  • candy
  • toffee
  • sweets
  • potato chips
  • batter
  • breadcrumbs
  • pastry
  • pastries
  • desserts
  • jams
  • jelly
  • jello
  • dumplings
  • pasty/pastie
  • pies
  • batter
  • all sugars
  • all products containing sugar
  • granola bars
  • breakfast bars
  • cereals
  • soft drinks
  • sodas
  • foods containing corn syrup
  • sugary drinks
  • cordials
  • store bought cooked meats/cold cuts if they have added sugars and additives)
  • sausages/hot dog frankfurters if they contain carbohydrate fillers, additives, or sugar
For either health or weight loss, strictly limit all processed refined carbohydrates (apart from the occasional treat). Refined processed carbohydrates are a major cause of weight gain, obesity, food addiction, overeating, and many diet related diseases.
If you are counting carbohydrates, use low carbohydrates vegetables and fruits.
If you are insulin resistant (and many overweight people are insulin resistant without knowing it), it will seriously affect your ability to lose weight if you include foods high in carbohydrates (like the ones listed above) in your weight loss diet
In other words, you will be attempting to lose weight but there will be little to see for your efforts. If this seems to be your situation, you should be counting carbs. You need a low carbohydrate diet and you need to eliminate, or strictly limit, your intake of processed (refined) carbohydrates.
Here is an excellent weight loss tip.
If you use pre-prepared or ready-made foods, start reading food labels.
You may be surprised at how difficult it is to eliminate sugar; it is added to many processed or pre-prepared foods.
The nutritional void that is sugar has many names such as: brown sugar, beet sugar, cane sugar, granulated sugar, icing sugar, confectioner’s sugar, corn sugar, invert sugar, corn sweetener, isomalt, malto dextrins, maple sugar, molasses, raw sugar, sorghum, turbinado sugar, and well as maltose, corn syrup, high-fructose corn syrup, galactose, lactose, levulose, sucrose, dextrose, maltodextrin, malt syrup, mannitol, sorbitol, xylitol, and fructose.
Refined carbohydrates are considered to be of comparatively low nutritional value and are therefore best avoided or at least minimized to favor a healthy diet. When plants with a high concentration of carbohydrates are broken down using a process that leaves nothing behind but its starch or sugar, the resulting product is known as a refined carbohydrate. Refined carbs are essentially like concentrated carbohydrates that provoke a strong glycemic response in the body and are generally of little to no benefit in a traditional sense.

Dangers of Refined Processed Carbohydrates

The debate as to whether carbohydrates on the whole are positive or negate things for a healthy diet rages on. Realistically though, it’s all about achieving a healthy balance and cutting nothing out entirely. In the case of refined processed carbohydrates more, these are examples of foods and ingredients that must be kept to absolute minimums in order to benefit health. And for those who consume refined carbs in large quantities or on a regular basis, the consequences can be severe.

1. Weight Gain

Long-term studies have confirmed the ongoing suspicion that individuals who eat refined carbohydrates as a part of their daily diet are much more prone to weight gain that those who abstain. What’s more, those that eat wholegrain carbs instead have been found as the least likely to gain weight. The simple reason is the way in which wholegrain cereals and products contain essential fiber in higher amounts and also don’t provoke nearly as intense a blood sugar reaction, thus assisting with the control of a person’s appetite. By contrast, refined and processed carbs are known to have the opposite effect and encourage overeating.

2. Insulin Resistance

The body depends on the insulin it produces in order to manage blood sugar levels and promote healthy abortion of essential sugars by the muscles. Research has shown that as intake of processed refined carbohydrates increases, so too do the body’s blood sugar levels and thus the levels of insulin released. Over time, the body can begin developing a resistance to the insulin which no longer has the desired effect and can lead to various health problems, including diabetes, certain forms of cancer, heart disease and high blood pressure.

3. High Triglycerides

A diet that includes an excessive intake of sugar has been linked to an increase of triglycerides in the bloodstream. These fatty cells have the potential to build up to such a point that the blood is no longer able to flow as freely and easily as it should, which can in turn lead to serious health problems like stroke, heart disease and high blood pressure. Refined processed carbohydrates are known in some instances for their extremely high sugar content, which in turn means that the more refined carbs that are consumed, the bigger the risk of triglycerides becoming excessive. The recommended daily intake of sugar stands today at no more than nine teaspoons – the average American however consumes at least 22.

4. Nutrient Deficiencies

The human body depends on micronutrients like antioxidants, minerals and vitamins to get by, just as it needs macronutrients like protein, fat and carbs. As such, the more of your diet that is taken up by refined carbohydrates, the less room there is left over for the good stuff your body needs. Overconsumption of processed carbs can therefore contribute to nutrient deficiencies, which have the potential to cause head to toe health complaints from vision impairment to skin problems to headaches to mood swings and more.

How to Cut Out Refined Processed Carbohydrates

Complete and total elimination of refined processed carbs from your diet has the potential to seriously benefit your immediate and long-term health. And while it may sound like a pretty large-scale operation to do so, it’s actually more about making a series of smaller lifestyle changes. Once you get into the habit, you won’t even realize you’re making the effort anymore but can take comfort in knowing you’re a full 70% less likely to develop heart disease.

1. More Fiber Intake

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For example, one of the best ways to get started is to make a concerted effort to increase the level of fiber in your daily diet. The benefits of a fiber-rich diet are multiple and abundant, beginning with the way in which fiber helps the process of removing fatty substances and other harmful element from the body. Insoluble fiber travels through the body, effectively picking up and pushing out a variety of negative elements along the way and thus promoting health. And what’s more, fiber is also known to keep you feeling fuller for longer, which in turn makes you less likely to overeat and crave unhealthy refined carbs.

2. Wholegrain Carbs

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Another great habit to get into is that of replacing refined carbs with unrefined carbs, more commonly known as wholegrain. These are vastly more nutritious and beneficial alternatives that use the whole of the grain and thus retain much more goodness than refined carbs. The bran, endosperm and germ are all used in the wholegrain products and thus represent a source of fiber, folic acid and healthy oils. Products to look out for include whole-wheat bread, pasta and brown rice – all of which are leagues ahead in terms of nutrition.

3. Other Alternatives

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Aside from these obvious substitutions, you can also take in your recommended daily allowance of carbs from extremely healthy sources like fresh fruits, which also carry the bonus of various vitamins and fiber. Potatoes and raw vegetables are also excellent sources of healthier carbohydrates, which likewise contain fiber and other essential nutrients.
Resource: Lasting-Weight-Loss.com & Med-Health.com

Transformation Tuesday 

 I still got the Greek hips and legs but no more extra love on them! This photo is a 6 year difference!!! I’ve kept the 70 lbs of extra weight I obtained from the 100lb weight gain I had while pregnant off for 6 years!!! How?!? No diet, no pills, etc. Just hard work and putting myself back on a healthy lifestyle & regaining the “I can do this” mentality!!! Eliminating stress of a horrible abusive relationship and loving myself again helped too! I did this while being a single mom going to school full time & working, I made it work!!!! Diets don’t last but a healthy lifestyle does! And this is proof!!! If you want LONGTERM results you need to learn how to live a healthy lifestyle!!!