Revitalized Health & Wellness, LLC

11/29/2022

💡TIPSY TUESDAY:

⁉️Did you know that eating sugar releases opioids and dopamine in our bodies. This is the link between added sugar and addictive behavior. Sugar stimulates the "reward circuit” in our brain/bodies associated with addictive behavior.

👨‍🔬A Princeton study found that rats become dependent on sugar, and that this dependency could be related to several aspects of addiction: cravings, binging, and withdrawal.

⚠️Be aware of ingredients that are added sugars:
✔️syrups (examples: corn syrup, rice syrup)
✔️words ending in “ose” (examples: fructose, sucrose, maltose, dextrose)
✔️"sugar” is in the name (examples: raw sugar, cane sugar, brown sugar, confectionary sugar)
✔️Other examples of added sugar include fruit nectars, concentrates of juices, honey, agave and molasses.
✔️Be aware of condiment consumption- Ketchup, barbecue sauce, hoisin sauce, teriyaki sauce, salad dressings and relish all have added sugars that mount up.

11/18/2022

We all know that self-care is important, but do you really know the consequences when it's not consistently practiced?!

We all get the same 24 hours in a day, but how we choose to spend it can give us very different results. Changing habits we’ve been stuck in for a long time can be challenging. But you CAN do it! ❤️

How many of us are guilty of chugging through the day, attending to our kids, crossing things off our to do li

11/10/2022

Cauliflower Baked Ziti

Ingredients:
1 tbsp. extra-virgin olive oil (3 healthy fat)
2 tbsp chopped onion (2 condiments)
2 cloves garlic, minced (2 condiments)
1 lb. 95% lean ground turkey~Yields 12 cooked (2 leaner)
1/4 tsp black pepper (1/2 condiment)
1 tbsp. tomato paste (3 condiments)
2 tbsp grated Parmesan (2 condiments)
1 tsp. dried oregano (2 condiments)
1 (28-oz.) can crushed tomatoes (6 1/2 greens)
2 tbsp. thinly sliced basil (1/2 condiment)
2 3/4 cups (12 oz) cauliflower, cut into florets, roasted (5 1/2 greens)
1 cup low fat ricotta cheese (1 lean)
1 cup reduced fat shredded mozzarella (1 lean)

Directions:
* Preheat oven to 375°. In a large saucepan over medium heat, heat oil. Add onion and cook, stirring often, until onion is soft, about 5 minutes. Stir in garlic and cook for one minute. Add meat and season with salt and pepper. Cook until no longer pink, 6 minutes. Drain fat.

* Return saucepan over medium heat and add tomato paste and oregano. Cook for 2 minutes more, until slightly darkened. Add crushed tomatoes and bring sauce to a simmer, reduce heat and cook, stirring occasionally, until slightly reduced and flavors have melded, 10 to 15 minutes. Remove from heat and stir in basil.

* In a large bowl, pour sauce over cauliflower and stir to combine. In a large baking dish, place half the cauliflower in an even layer. Dollop all over with half the ricotta, and sprinkle with half the mozzarella and Parmesan. Add remaining cauliflower in an even layer on top, and top with remaining cheeses.

* Bake until cheese is melty and golden, 28 minutes.

* Garnish with basil before serving.

Makes 4 servings
Per Serving:
1 leaner
3/4 healthy fat
3 greens
3 condiments

11/08/2022

We obviously smile when we’re happy, but did you know that we also become happier by smiling! It turns out that the simple act of smiling (even when it’s forced) releases endorphins, also known as the "feel-good" hormones.
So let's channel those good hormones & begin the day (& week) with a SMILE😁

10/29/2022

Italian Chicken Bake

Makes 2 servings

Per serving
1 Leaner protein
2 vegetables
3 condiments
1 fat
1. 10 ounces shredded chicken
2. 1/2 tsp garlic powder
3. 1/2 tsp Italian seasoning
4. 1 cup low carbohydrate tomato sauce
5. 4 Tbs cream cheese
1/2 cup low fat plain greek yogurt
6. 1/4 cup parmesan cheese

Instructions:
1. Preheat oven to 350°
2. Place shredded chicken in the bottom of a greased glass casserole dish.
3. Mix all remaining ingredients minus parmesan cheese
4. Pour tomato sauce mixture over chicken.
5. Top with parmesan cheese
6. Bake for 25 - 30 minutes or until casserole begins to bubble

10/28/2022

What's the one thing in your daily routine that you're white knuckling? ❤️

10/25/2022

💡TIPSY TUESDAY: (share to care)

Did you know that research shows that "sugar stimulates the production of free fatty acids in the liver. When the body digests these free fatty acids, the resulting compounds can trigger inflammatory processes."

People may develop the following common signs & symptoms from chronic inflammation:

😰depression, anxiety, and other mood disorders
body pain
🥱constant fatigue and insomnia
🤮constipation, diarrhea, acid reflux, and other digestive issues
📈weight gain
🩺frequent infections

10/23/2022

Taking a step out of our comfort zone to see the potential growth within us, can be scary but thrilling at the same time.

10/18/2022

CRAB-STUFFED MUSHROOMS

Ingredients:
3.5 oz lump crab meat
2 oz part-skim mozzarella
1 clove garlic, minced
1 Tbsp green onions, finely diced
1 Tbsp red bell pepper, finely diced
1 Tbsp grated parmesan cheese
1/4 tsp ground black pepper
1/4 tsp dried dill w**d
1 1/4 cups mushroom caps

Preheat the oven to 375 degrees. Remove stems from mushrooms and wash and dry the caps. Place stem-side up in a rectangular glass dish that has been sprayed with PAM.
In a small bowl, combine crab meat, mozzarella, garlic, green onions, bell pepper, black pepper and dill w**d in a small bowl. Stir gently to combine, trying to avoid breaking up the lumps of crab as much as possible. Fill the mushroom caps with the mixture, pressing it firmly into the caps, and mounding it on top. Sprinkle parmesan cheese over the stuffed mushrooms. Bake for 20-25 minutes in the preheated oven until the tops are lightly browned and the cheese has melted.

Servings: 1
1 lean, 3 green, 3 condiments

10/17/2022

SO THAT'S WHERE IT COMES FROM!!🤣😅

Some amazing benefits of almomd milk:
🥛nutritious.
🥛low in calories
🥛Unsweetened almond milk doesn't raise blood sugar
🥛It is dairy-free
🥛Enriched almond milk may strengthen your bones.
🥛It may reduce the risk of heart disease
🥛Enriched almond milk is high in vitamin D

10/14/2022

Stop beating yourself over your faults but instead celebrate the desire to self-improve. ❤️

09/30/2022

HOLISTIC HEALTH (keeping our environment healthy in return keeps us healthy)

This is something I do when hiking in the woods, taking a stroll on the beach, or participating on a mountain trail race. It adds a little weight resistance to my hikes or runs 😉

09/29/2022

Crustless pizza

1/2 cup tomato sautéed
1/2 cup mushrooms sautéed
1/2 cup peppers sautéed and sprinkled with
1 cup shredded cheese and
1 cup fresh basil

1 serving: 1 lean and 3 greens and 1 condiment

09/21/2022

Curried Scallops

9 oz patted dry raw scallops (1 leanest)
1/4 tsp. Curry powder (1/2) condiment
1/2 tsp. Coriander (1/2) condiment
1/4 tsp. Black pepper (1/2) condiment
2 tsp. Olive oil (2) healthy fats
5.97 oz. Raw w/skin zucchini noodles (2) greens

Sauce:
1/4 tsp. Chilie powder (1/2) condiment
1 tbls. Low sodium chicken broth aproxomently (1/8 - 1/16) condiment
4 tbls. Water
1 tbls. Dried coconut (1) condiment

Garnish:
1 tbls. Thinly sliced scallions aproxomently (1/8-1/16) green

Directions:
Put all ingredients for sauce in small pot on low heat. Save a small pinch of coconut for later.
Mix coriander, curry powder, and black pepper in a small bowl. Sprinkle spice mix on both side of the scallops. Put olive oil in nonstick pan on high heat until slightly smoking. Add scallops to pan and let sit for 1 (1/2) min with touching. Flip scallops with tongs and cook and additional 30 sec to 1 min. Press scallops with you finger to check when done. Remove scallops to a plate, return pan to high heat until slightly smoking again. The pan should be dry so watch for burning. Add zucchini noodles for 30 sec without touching. Turn zucchini noodles with tongs to char the other side for another 30 sec. Serve in large bowl. Zucchini noodles topped with scallops. Pour sauce over and garnish with scallions and leftover coconut.

Makes 1 serving: 1 leanest, 2 greens, 3 condiments, 2 HF

09/16/2022

Don't allow fear to stunt your growth or purpose....go all in! ❤️

09/14/2022

Beef with Broccoli on Cauliflower Rice

Ingredients:
1 lb raw beef round steak, cut into strips. (You want 10 Oz cooked)
1 Tbsp + 2 tsp low sodium soy sauce
1 Splenda packet (optional)
1/2 C water
1 1/2 C broccoli florets (should yield 1 cup cooked)
1 tsp sesame or olive oil
2 Cups cooked, grated cauliflower or frozen riced cauliflower

Directions:
Toss steak with soy sauce and let sit 15 min.
Heat oil over medium high heat and stir fry beef for about 5 min or until browned. Remove from pan.
Add broccoli, water, and Splenda. Cover and cook 5 min or until broccoli is starting to turn tender, stirring occasionally.
Add beef back in and warm thoroughly. Serve over cauliflower rice.
2 servings with: 1 lean, 3 green, 3 condiments (2 without Splenda)

09/11/2022

Do a load per day❤️

09/10/2022

Crockpot Ranch Chicken Tacos

Ingredients:
2 ¼ lbs boneless skinless chicken, raw and trimmed
1 tbsp low sodium taco seasoning
1 tbsp ranch dip mix
¼ cup 2% Mexican Cheese, divided
½ cup water

Directions:
Mix water, taco seasoning, and ranch dip mix together. Add chicken to crockpot. Pour seasoning mixture on top of chicken. Cook on low for 6-8 hrs, high for 3-4 hrs. Shred chicken before serving.
Add .5 ounce (1 tbsp) of Mexican Cheese to each serving and place in romaine leaves. Don’t forget the rest of your greens. Enjoy!

Makes 4 servings
Per Serving: 1 leaner protein, 3 condiments