More Butternut Squash!!!!

Since last week I discovered Butternut squash, I decided to try more recipes with it.

Last time when I cooked the soup I roasted the rest of the butternut squash and it turned out great, so this time I decided to make the whole dish out of it.

you will need:

2 cups of squash

1 red pepper

1 green pepper

1 Leak

1lbs of chicken tenderloins

Spices to taste


Chop all the vegetables in same size cubes(about 1 inch squares), spray baking dish with Pam , set all the veggies in the dish , sprinkle with some garlic salt and roast them at 370 for about 30-40 minutes(until tender).As the vegetables roast, rub some spices on chicken tenderloins ( I like the Cajun spice )and grill on the Gorge Foreman grill until ready.

Set the meat aside, and mix with vegetables when they are ready.

Leave in the oven for another 5 minutes, for flavors to combine.


You can serve it with the side of hummus, or with a splash of low sugar barbeque sauce.





The soup that kicked my butt!!!!

Hey, actually that was peeling a butternut squash, that kicked my butt.

Friday was the first time I peeled butternut squash and didn’t realize that it is so hard to do.

If you have an easy way to do that, please let me know, I would really appreciate it.!!!!!!!!

After the squash was peeled and the soup cooked, it turned out delicious, so I want to do it again, but with less butt kicking:)

OK so my soup was, Rachel Ray inspired, I think she is a wonderful Cook, and I am going to try some of her recipes , but make them healthier.

Actually in this recipe, she used butter, flower and milk  , but I decided to use almond milk instead and it worked great.

Her show was just on when I was doing my cardio on the stair master, and since I always look for new inspirations for cooking, of course my attention was drawn to the recipe.

I didn’t have a chance to write it up, so I tried to memorize all the ingredients. Unfortunately at the end of the workout I didn’t remember it all, so I decided to experiment with what I did.

Here is, what was on my memory list:  Butternut squash,Red onion,Leak,carrots,parsnip ,bay leaf ,oregano,black pepper,chicken stock.

I didn’t remember the quantities,so here is what I used

1/2 of large butternut squash(peeled and cubed)

1 large leak

2 medium carrots

1 large parsnip

1/2 large red onion

5 garlic cloves

2 tablespoons of chicken bullion

1 teaspoon of black pepper

1 teaspoon of Tuscan spice( I didn’t have oregano)

5 bay leaves

1/2 cup of almond milk

After chopping up all the vegetables, I put them in the pan and covered with water and got into a boil, added spices , bullion and garlic(pressed) ,  reduced the heat and let it cook until the vegetables got soft. At the end of cooking I added 1/2 of almond milk and let it cook for another 5-10 minutes.

This soup was a success in my eyes, I didn’t even ask Jamie to grade it, I liked it so much.

The good thing was that I didn’t waste the rest of the squash,  I roasted it in the oven in the casserole dish sprayed with Pam, I used a little of garlic salt to taste.

Baked it at 350 for about 30 minutes.Turned out great as well, making a great side dish next day.

Give it a try , and please let me know how you liked it.

PS. Please share with me the easy way of peeling the butternut squash!!!!





How about breakfast for dinner?!

Just yesterday night I came home after full day of work and I was totally unprepared for dinner.

for my defense, I feel like I am still catching up after the traveling to Kansas and snowboarding trip out west,so I haven’t really done a good grocery shopping trip yet.

What I had in my fridge was: egg whites in the carton, spinach, pico de gallo, goat cheese and hummus.

I decided that omelet for a cold winter night sounds great.

It took me 10 minutes to do it.


3/4 cup egg whites

3 tbs pico de gallo

1 oz goat cheese

2 cups spinach



Wash spinach leaves, spray the pan with Pam, saute spinach until for 2-3 minutes add pico and set aside.

Pour the egg whites on the pan, let it cook until eggs became white(not clear) arrange the spinach over  the eggs, add goat cheese  and more pico if needed, fold on both sides and let it cook for another couple minutes.

Serve with the tablespoon of hummus on the side.


Good News For The Alfredo Lover!

Almost everyone loves Italian food, right? The thing that usually holds us back from eating at often as we would like is the nutrition factor. You usually get an overdose of carbs and then a healthy serving of fat, especially with Alfredo. In response to an italian craving attack we went in search of a healthy recipe for Alfredo, and found one. Enjoy this healthy Alfredo recipe from .

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Hawaii workout


I am sorry I haven’t posted for a while, but the wedding preparation and honeymoon did consume most of my time. I am back now, and ready to share with you lots of fun ideas, recipes and more.

My husband Jamie (that still sounds funny and new to me- that’s why I love saying that) worked out on our honeymoon as well as tried to eat healthy, with few cheat meals here and there.

It was pretty easy to stay healthy since there is a lot of fresh fish on their menus.

Our workouts consisted mostly of running and sprinting on the beach, some body weight workouts and Pilates in the sand( I was surprised to feel my shoulders sore after that), we were excited to spend most of our days outdoors involved in different activities, but unfortunately we couldn’t count snorkeling or zip lining as a workout.

I did a little workout for you guys in the middle of our hike to a “Blow Hole”, so I will attach at the bottom of this post.

Since we were staying in the little condo on the beach, having a kitchen allowed us to cook a little and have a healthy breakfast every day.

Here is what I ate every morning on our honeymoon.

“Apple- pear oatmeal”

½ a cup of rolled oats

One cup of apple-pear Sobi life water

½ cup of Greek plain 0% yogurt

1 pocket of stevia

¼ of teaspoon of cinnamon

Cook oatmeal and Sobi water in the microwave

Add stevia and cinnamon and Greek yogurt


Low-Cal Energy Boosters!

Everyone has their down days.  You feel too tired to think, work and even workout.  You don’t want to load up on too much coffee or energy drinks and you don’t want to eat a bunch of junk food for a quick sugar rush. So, what can you do?  We found a few great energy boosting snacks that won’t make you bump up a notch on your favorite belt.

1. Dark Chocolate Expresso Beans – A quick boost of caffeine plus a good mix of antioxidants from both the dark chocolate and the beans.

2. Mango Pomegranate Yogurt Parfait – Layer some of your favorite fat free yogurt with sliced mango and pomegranate seeds for a combination of quick energy and great nutrition.

3. Pears and Pumpkin Seed Butter – A different twist on apple slices and peanut butter with an extra kick in the nutrition department.  A great combination of good carbs, protein and fat to help power your body.

4. Breakfast Trail Mix – Add some dry bananas to a healthy cereal you love for a quick blast of healthy energy.

5. Kettle Corn – Low calorie and a great source of whole grains. What’s not to love?!

If you have any low-cal healthy recipes to add , connect with us on Facebook or Twitter or leave a comment in the box below.   Don’t forget to download your FREE E-book on the 21 Laws of Fat Loss, Click Here to get it.


Beat The Fast Food Cravings

No matter how much you get used to eating healthy and how dedicated you are, you will have cravings.  They may be sweet or they may be salty, but they will definitely be there, tempting you to cheat. Every now and then it’s ok to step outside of your diet but it’s best if you can do it without really breaking your healthy eating rules. Here is one recipe you can use the next time you get blindsided by the craving for a burger and fries.  We found this recipe on the Oxygen Magazine website.

Turkey Burger and Sweet Potato Chips

Ready in 30 minutes • Makes 2 servings 


  • Non-stick olive oil spray
  • 1 medium sweet potato, sliced thinly (1/8″ thick slices)
  • Sea salt, to taste (optional)
  • 8 oz lean ground turkey
  • ¼ cup salsa, divided
  • 4 slices tomato
  • 2 Romaine lettuce leaves
  • 2 whole-grain, thin burger buns, toasted


  1. Preheat oven to 400°F. Lightly spray a baking sheet with olive oil spray. Spread sweet potato slices on baking sheet and lightly sprinkle with sea salt, if desired. Bake 20 to 25 minutes until cooked through, stirring once halfway through.
  2. Meanwhile, lightly spray a large sauté pan with olive oil spray. Mix ground turkey with 2 tablespoons of salsa, divide in half and form each half into a patty. Cook patties over medium-high heat until lightly browned on one side (approximately 4 minutes). Flip burgers over and continue cooking until done, approximately 3 more minutes.
  3. On half of each bun, place a lettuce leaf and 2 tomato slices; place burgers on the opposite bun and top with remaining salsa (1 tablespoon each). Place lettuce and tomato side on top of burger and salsa and serve immediately with the sweet potato chips.

Nutrients per serving:

Calories: 353, Total Fats: 11 g, Saturated Fat: 3 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 150 mg, Total Carbohydrates: 41 g, Dietary Fiber: 8 g, Sugars: 9 g, Protein: 27 g, Iron, 2 mg


Healthy Summer Sides: Tomato-Peach Salad

Summer is a great time of year to be more active and it’s easier to get more fresh fruits and veggies.  It is also a great time to be sabotaged by hidden calories.  With all of the summer ‘salads’ and casseroles come almost twice the calories.  We decided it would be a good idea to give you some healthier summer side options.


Toss tomato and peach wedges with red onion slices. Drizzle with cider vinegar and olive oil; season with sugar, salt and pepper.  You can also try adding a bit of cayenne pepper and cinnamon to add a sweet and spicy flare to this salad.


It’s simple, it’s refreshing, and it’s loaded with vitamin combinations that you don’t normally get which result in a great nutritional boost for your body.  The best part is you didn’t have to add whipped cream, mayonaise, or a pound of cheese to make it taste good.



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Healthy Summer Sides: Sweet Potato Wedges

Summer is a great time of year to be more active and it’s easier to get more fresh fruits and veggies.  It is also a great time to be sabotaged by hidden calories.  With all of the summer ‘salads’ and casseroles come almost twice the calories.  We decided it would be a good idea to give you some healthier summer side options.  Click on the image below to see the vide or simply follow the recipe for the Sweet Potato Wedges.


  • 3 sweet potatoes, cooked through, cut into wedges
  • Canola oil, for brushing
  • 1 tablespoon Bobby Flay Poultry Rub
  • Kosher salt and black pepper
  • 1/4 cup maple syrup
  • 2 to 3 tablespoons Dijon mustard


Brush the potato wedges with oil and season with rub, salt and pepper. Grill, turning once, until nicely marked.

Whisk the syrup with the mustard. Brush the potatoes with the glaze and turn a few times to caramelize.


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Light Fish Tacos

Here is a great recipe from Food Network that will satisfy your palette and your body.  Fish is loaded with good protein and good fat to help build new muscles and restore the damaged ones.   On top of that you are getting some great vitamins and nutrients from the veggies.



  • 1 1/2 pounds mahi-mahi filets
  • 1/4 cup dry white wine
  • 2 tablespoons lime juice
  • 1 teaspoon minced garlic
  • 1 tablespoon vegetable oil
  • 1 lime, quartered
  • 12 small corn tortillas, warmed
  • Romaine or Iceberg lettuce, shredded, for garnish
  • Pico de Gallo salsa, for garnish
  • 1 avocado, pitted and cut into thin slices, for garnish
  • Sour cream or crema, for garnish


Pat fish dry and combine in a nonreactive bowl with the white wine, lime juice and garlic. Set aside to marinate about 10 to 15 minutes.

When fish is ready, remove it from the marinade, pat dry, and season with salt and freshly ground black pepper.

Heat oil in a large nonstick frying pan over medium-high heat. When oil shimmers, place fish skin-side down in skillet. Cook until opaque and firm to touch, about 3 minutes per side.

Flake the fish, squeeze one of the lime wedges over the top, and toss to coat. To make a taco, stack 2 tortillas on top of each other and fill with fish, lettuce, salsa, a few avocado slices, and a dollop of sour cream. Repeat to make 6 tacos total.

For more fitness, health, and nutrition tips connect with us on Facebook and Twitter.  Click here to download 21 Insider Tips To Fitness Success for free!

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