Shar Leans Weight Loss and Wellness

11/06/2024

As we adjust to the time change we can often struggle with cravings. To help make sure you are having healthy comfort foods look at creating soups, stews and casseroles with lean protein and lots of veggies. Here is a simple, healthy crock pot recipe to add some cozy to your kitchen.

Crock Pot Sour Cream Salsa Chicken
4 boneless, skinless chicken breasts
1 package of reduced sodium taco seasoning mix
1 cup of salsa
2 tablespoons cornstarch
¼ cup ultra light sour cream

Serves 4: 1 Protein

Spray crock pot with cooking spray. Add the chicken breasts. Sprinkle with taco seasoning and salsa. Cook on low for 6-8 hours. When ready remove the chicken from the pot. Place about 2 tablespoons of corn starch in a small amount of water and stir well. Stir the cornstarch mixture in to the salsa sauce. Stir in the sour cream. Let the sauce warm up and serve when hot.

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03/09/2024

Making these for March Break :)

Egg White Cups

3 cartons of egg whites or just use the whole eggs(10-12)
3 green onions chopped
½ red pepper chopped
3 mushrooms chopped (or veg. of your choice)
shredded lite cheese or fat free cheese slices (cut up into pieces)
dried herbs of your choice

Preheat oven to 350º, spray muffin tin (12) with Pam.
Sprinkle chopped onions, mushrooms and peppers in bottom of muffin tin (about ½ full), spoon in shredded cheese, sprinkle with some herbs, pour egg whites over top. Bake in oven for 20 minutes.

You can reheat each day in microwave for 1 minute. Makes a quick breakfast or lunch.
Can be stored in fridge for one week

1 serving is 2 muffin tins: 1 Protein, 1 vegetable

10/14/2023

I just had my morning client ask for a safer cake recipe and thought I would share it with everyone. So easy and so delicious!

Easiest Cake Recipe

1 cake mix any flavour I use chocolate and I use spice cake
1 can of pumpkin puree (15 oz)

Preheat oven to 350 F
Spray a 9 by 13 cake pan with non stick spray
Combine the 2 ingredients and evenly spread them in the pan
Bake for 20-30 minutes

1 piece of cake(2 inches by 2 inches) would count as a starch. The pumpkin makes it healthier because it eliminates the added fat.

07/29/2023

I think this is a very meaningful thing to think about. What kind of tired are you and what can you do the get that rest or that peace. I see a lot of my clients struggling right now with stress, anxiety and life stuff. I know finding that way to peace and calm will help their overall health and wellness in significant ways. I am going to take the time to reflect on this message for me and I hope it helps some of you find areas you can focus on healing. Lets be well together.