Empower Mind-Body-Nutrition

12/30/2022

Are you looking for a change in 2023 for yourself? NOW is the time to lose the weight you’ve been wanting to and get healthy! As an Independent Coach with Optavia, I would like to walk with you into the New Year to help you with your health goals. Optavia is offering an AMAZING promotion toward everyone’s health goals for 2023. Fill out the free health assessment below so we can connect on a healthier you in 2023.

https://form.jotform.com/211274265257152

09/16/2022

Now is the time to put yourself first and take care of you! You will thank you yourself later. As a Certified Health Coach I would enjoy talking to you about the program I’m partnered with to help make those changes. Just fill out the free health assessment below so we can connect.

https://form.jotform.com/211274265257152

09/15/2022

By just saying “YES” to this amazing program, you can feel so much better in many areas of your life. Neely said yes and here is her story. If you are looking for change, fill out the free health assessment below so we can connect to talk more about how you too can feel better.

"Depressed, overweight, poor health, and utterly miserable is how I would describe the few years before plan. I put on a fake smile and worked hard at pleasing everyone but me, for as long as I can remember. I learned so much about myself through the Habits of Health transformation system. My Lifebook was my therapist when I started. My coach was my accountability. My community cheered me on. Honestly, without those three things and the mindset sh*ts I started having, I don't think I would have lost the 80 lbs."

https://form.jotform.com/211274265257152

09/13/2022

Looking to have a salad for lunch or dinner? Here are some salad green nutrition facts so you can make the healthiest salad.

09/12/2022

Cod with Squash in Spicy Tomato Sauce is a delicious recipe that utilizes squash that is still in season from gardens.



Ingredients:

2 lbs. raw cod fillets

2½ tbsp oil

2 cloves garlic, finely minced

2 fresh Thai chilies, seeds and membranes removed, minced

4 large tomatoes, peeled and diced (should yield about 4 cups)

1 medium yellow summer squash or zucchini, trimmed and sliced (should yield about 1½ cups)

1½ tsp fish sauce, such as Vietnamese fish sauce

¼ cup chopped cilantro

Directions:

1. In a medium-sized skillet, sear cod over medium-high heat in oil 3 to 4 minutes per side, or until it begins to flake with gentle pressure.

2. Meanwhile, add garlic, Thai chilies, tomatoes, squash, and fish sauce to a medium pot. Simmer over medium heat until squash is tender, but not overcooked.

3. Place cod fillets on serving dish and top with tomato sauce. Garnish with cilantro.

4 servings

Per serving: 320 calories, 42g protein, 10g carbohydrate, 11g fat

09/11/2022

Looking for a routine for your health and eating? Fill out the health assessment below so we can connect and I can talk you you about how you can eat 6 times a day and become healthier.

https://form.jotform.com/211274265257152

09/09/2022

I am healthier today because one person said yes to health 5 years ago. Her yes trickled down the line to my Health Coach saying yes, to then myself saying yes. With my yes, I became a Certified Health Coach and enjoy walking along side others to get healthy. Do you want more energy, better sleep, and lose weight?? Fill out the free health assessment below so we can connect.

https://form.jotform.com/211274265257152

09/07/2022

Looking for a new delicious chicken recipe?? Here is a super quick meal to put together
that the whole family will enjoy.





Creamy Tuscan Garlic Chicken

1 1/2 pounds boneless skinless chicken breasts, thinly
sliced
1 Tbsp olive oil
1 cup low-fat plain Greek yogurt
1/2 cup chicken broth
1/2 tsp garlic powder
1/2 tsp Italian seasoning
1/4 Parmesan cheese
1 cup spinach, chopped
3 slices sun dried tomatoes

Directions:

In a large skillet add olive oil and cook the chicken on medium high heat for 3-5 minutes on each side or until brown on each side and cooked until no longer pink in center. Remove chicken and set aside on plate.
Add yogurt, chicken broth, garlic powder, Italian seasoning, and Parmesan cheese. Whisk over medium
high heat until it starts to thicken. Add the spinach and sun dried tomatoes and let it simmer until the spinach starts to wilt. Add the chicken back to the pan and serve over zucchini noodles if desired.

09/06/2022

Even though the studio is closed, I am still able to offer Health Coaching with the amazing program, Optavia. Now that the kids are back in school and life is more scheduled, take some time for yourself to get healthy. Fill out the free health assessment below so we can connect.

https://form.jotform.com/211274265257152

06/11/2022

It was a very hard decision to make, but felt it was the best decision overall. Thank you to everyone for your support the
last couple years.

05/20/2022

Check out Liz’s story as she made the decision to become healthier for her wedding. Would enjoy talking to you more about this amazing program. Fill out the free health assessment below so we can connect.

https://form.jotform.com/211274265257152

05/19/2022

05/18/2022

Delicious Chicken Crust Margherita Pizza.



Chicken Crust Margherita Pizza

Makes 2 servings

Ingredients:⁣
½ lb ground chicken breast⁣ or ground turkey
1 egg⁣
2 Tbsp grated parmesan cheese⁣
½ tsp Italian seasoning⁣
Cooking spray⁣
½ cup no-sugar-added tomato sauce
½ cup reduced-fat shredded Mozzarella cheese⁣
2 plum tomatoes, sliced⁣
¼ cup chopped basil⁣
⁣
Directions:⁣
Preheat oven to 400°. Combine first four ingredients in medium-sized bowl. Form the chicken mixture into a thin, circular crust shape onto a parchment-lined, lightly greased baking sheet. Bake until golden, about 20 minutes. Top with sauce, cheese, and tomato slice, and bake until cheese is melted, about 7 to 10 minutes. Top with fresh basil before serving⁣
⁣

05/17/2022

So many great benefits from the SUN.

.

05/11/2022

Chicken Spinach Alfredo Pizza is one of the most delicious pizzas. One you’ll make over and over again!




Chicken Spinach Alfredo Pizza

Mix together

1 ¼ c riced cauliflower
¼ c egg be**er
¼ c Kraft fat free mozzarella

Bake on pizza stone 425 for 20-30 minutes

In pan melt

2 Tbl unsweetened almond milk
1 wedge laughing cow garlic and herb
1 wedge laughing cow white cheddar
1 Tbls 4C Parmesan cheese
¼ tsp butter
1/8 tsp Italian seasoning
¼ tsp ground gourmet basil

When melted add
½ c spinach
2.25 cooked chicken

Add on crust and on top put

¼ Kraft mozzarella cheese
2 Tbls non fat feta
1 Tbl 4C Parmesan cheese

Bake an additional 10 minutes or till cheese is melted

05/10/2022

Muscle vs Fat......Ready to make a change for your health? Fill out the health assessment below so we can connect.

https://form.jotform.com/211274265257152

05/08/2022

Happy Mother’s Day! 💜