Virago Health And Fitness LLC

01/14/2026

I was playing with a recipe for spinach and artichoke chicken cooked in the instant pot and to be served over pasta.

It didn't go as planned 🙃

About the time it came up to pressure I got a burn notice on the instant pot.
So I released the pressure and dumped it into a pan and pulled the pasta I had cooking on the stove to mix in and finished it in the oven.
It's like that sometimes 🤷‍♀️

Next time I'll just throw it in the crockpot.

12 oz of pasta (whatever you like)
2 pounds of chicken breast cubed and seasoned however you like
1 bag of frozen spinach
2 cans of artichokes drained
1 onion chopped
1 tbsp of minsed garlic
1 cup of milk (I used 2% fairlife)
1 cup shredded low fat mozzarella
1 block of 1/3 less fat cream cheese
1.5 cups low fat cottage cheese
Season with Italian seasoning, oregano, salt and pepper.

I'm going by this being about 6 large servings
590 calories, 60g carbs, 51g protein, 17g fat

01/13/2026

What did you guys have for dinner this evening?

We had crockpot lasagna casserole tonight.

I posted a video in my private group of me throwing this together. If you aren't in the group drop a comment and I'll send you a link.

01/09/2026

Let me know if you try it!
I'll have mine in a bowl with rice and pico with a little 🥑

01/06/2026

The last few years have held a lot of health challenges, grief, big life shifts, and also some really meaningful moments I never expected (including meeting my sister 🤍).

This video is me catching you up on where I’ve been, what I’ve learned, and where I’m headed next, personally and professionally.

If you’ve been here a while or you’re brand new, I’m really glad you’re here. More content, programs, and conversations are coming. All rooted in real life, real bodies, and sustainable health.

Thanks for being part of this journey. 🌙✨

12/31/2025

We all get 24 hours; the difference is how we make them count.

Action over excuses!

✨ Prioritize what matters to you

11/02/2025

If you are interested in learning more about Tapping and shifting focus in November to a more positive attitude and gratitude follow my friend Angie Anderson at Wellness at Serenity Springs.

Join Dr. Angie on Facebook or Instagram for a daily practice of gratitude for the Month of November!

09/16/2025

Tonight's dinner was thrown in the crockpot at 8 this morning.
Italian sausage and peppers pasta!
Layer Italian sausage in the casing, half of a red, yellow and orange bell pepper (the other halves will be for fajitas tomorrow) and an onion all sliced and pour over a jar of your favorite marinara. Add some minced garlic and any seasonings you like. I pulled the sausage out and sliced it up and added some cooked pasta when I got home and bam, easy dinner on a busy day.
I'll add some mozzarella to my bowl 😉🤤

Sometimes easy is still a healthy option.

08/15/2025

Breakfast doesn't have to be your typically sugar loaded foods.

This protein packed Breakfast sandwich is easy, high in protein and can even be made ahead.
My macros include my coffee creamer.
Yes, I enjoy a flavored coffee creamer, I measure my portion and I don't add extra sugar. A balanced approach to nutrition will help you to reach your goals 😉

06/30/2025

Come along with me to make an easy peach cobbler protein shake.

06/23/2025

Don't discount a good old fashioned sandwich as a healthy meal option.
👇👇👇👇
Toasted Ezekiel bread, low sodium turkey breast, center cut bacon, avocado mayo, lettuce and tomato with a slice of garlic cheddar cheese from a local deli.

This sandwich has about 40g of protein and 6 grams of fiber. 💪

It's super hot this week, what are you planning to eat?

03/19/2025

Registration is open!

09/23/2024

Packed with protein, healthy fats, and essential minerals like magnesium and zinc, roasted pumpkin seeds are a crunchy treat that’s both satisfying and good for you. Here’s a simple recipe to make savory roasted pumpkin seeds at home when you're carving those pumpkins soon.

Ingredients:
1 cup raw pumpkin seeds
1 tablespoon olive oil
1/2 teaspoon sea salt
1/2 teaspoon garlic powder
1/2 teaspoon smoked paprika
1/4 teaspoon black pepper
Optional: 1/4 teaspoon of cayenne pepper for a spicy kick

Instructions:
Preheat your oven to 300°F (150°C).
If you’re using seeds straight from a pumpkin, rinse them well to remove any pulp. Pat them dry with a clean towel or paper towel.
In a mixing bowl, toss the pumpkin seeds with olive oil, sea salt, garlic powder, smoked paprika, black pepper, and cayenne pepper (if using) until they are evenly coated.
Spread the seasoned pumpkin seeds in a single layer on a baking sheet lined with parchment paper.
Roast the seeds in the preheated oven for 25-30 minutes, stirring every 10 minutes, until golden brown and crispy.
Remove from the oven and let cool completely before enjoying. Store any leftovers in an airtight container for up to a week.

Enjoy these savory roasted pumpkin seeds as a standalone snack, sprinkle them over salads for added crunch, or mix them into your favorite trail mix. They’re a versatile and healthy addition to your snack repertoire.