https://form.jotform.com/210816708795162

Andras Wellness, Talent, OR (2025)

01/16/2024

Cauliflower has made a comeback hasn't it? This recipe needs to get added to next weeks menu, but first I wanted to share a few benefits and maybe it will help you desire it even more lol:
- It's rich in Fiber
-Great source of Vitamin K (which plays a key role in bone health)
-Good source of Vitamin C which protects your cells, supports your immune system, and reduces fatigue.. HELLO! Ill take it all! It doesnt have to be just roasted..Enjoy this delicious low carb Cauliflower Baked Ziti 🤤

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

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

12/26/2023

This is Eric 7 months ago. This is Eric today. Any questions?

Here's a few answers:

Not working out.
No supplements or pills.
Easy and convenient.
Probably less than you're spending already.

Health continues to be everything - to ourselves, our families, and our purpose.

https://form.jotform.com/stepstohealthcoachrachel/health-assessment-rachel-andras-

🤷‍♀️

06/22/2023

THIS is what working with a health coach looks like…
If you work with me, you can expect:
✏️A simple, easy-to-follow nutrition program (like seriously so simple anyone can do it)
✏️A supportive community
✏️Tools to change your mindset and habits (we are ALL about long term change)
✏️Accountability (but the SUPER FUN kind!)

My program is science-backed and will get you RESULTS but you need a guide. You will need someone to help you understand the process. That's what I'm here for. 🥰
Let's link arms!

03/17/2023

Happy St. Patrick's Day!💪🍀😋

Rueben Wraps with Russian Dip
(2 Servings: 1 Lean, 2 Green, 3 Condiment,1 snack)

~Cook Corn Beef in a Crock-Pot or oven.

Ingredients:
~Measure out 8 ounces cooked meat (4 oz per serving)
~Blanch 4 large Cabbage leaves, set aside.

~For "Sauerkraut"
1/4 cup cider vinegar
1/2 cup water
1/4 teaspoon caraway seed
1/2 teaspoon mustard seed
1/4 teaspoon allspice
1/4 teaspoon coriander seed
1/8 teaspoon fresh grated ginger
1/4 teaspoon bay leaves, crushed
1/2 teaspoon dill w**d
1/4 teaspoon cinnamon

Directions:
~In a large saucepan combine ingredients plus ½ cup water from Crock-Pot CornBeef. Bring to a boil. Reduce heat and add 2 cup thinly shredded cabbage (4 Green) into the saucepan, cooking until tender.
~Strain shredded cabbage of extra water. (*You can use the Kraut liquid to make extra and store it for use later in the week or freeze it. Don't forget to label.)

To assemble Wraps:
~Place 4 blanched Cabbage leaves on 2 separate plates. Add 2 oz beef to each leaf. Top each with ½ oz reduced fat Swiss cheese (2 oz total). Next, add ½ cup "kraut" and pickle slices.
~Serve with Russian Dip (recipe below) or spread inside wrap
~Roll or Wrap and enjoy!

*According to our Nutrition Support Team: UNLESS you drink the liquid you cooked the cabbage in, the Condiments would not add up enough to affect your meal plan.

Homemade Light Russian Dip
[4 Servings: 2 Condiment]
Ingredients:
½ Tablespoon onion
2 oz Chobani Yogurt
2 Tablespoon No Sugar Added ketchup
1 teaspoons horseradish
Dash of Frank's Red Hot Sauce
½ teaspoon Worcestershire sauce
⅛ teaspoon sweet paprika
⅛ teaspoon salt

Directions:
~Use a personal blender, pulse onion then add remaining ingredients.
~Divide into 4 equal portions. (Store extra in fridge for later)

02/08/2023

So grateful for this crazy life

01/20/2023

To my ATHLETE friends...Bob lost 50 LBS on our Program. His previous best marathon time was 5 HOURS and now at the age of 61 he did it in 3 HOURS & 41 mins. Congratulations Bob!🤜🤛

No reason to wait any longer to perform at your best! No matter what your age is! 💯💥

01/17/2023

“ I’m feeling ALL OF ME now! I was just thinking abut what life would look like if I wasn’t managing my health.”

Sharon has been a longtime friend of mine for years and was honored to partner alongside her in her health and goals for her family. By the way did you know she has her BS in Nutrition and is a trained chef?!?!?

When she first reached out, Sharon wanted to tighten up her daily health habits and take charge of her own health again. It is “ Important for our 17 year old son to see new habits so he will be inspired and make some personal changes for himself. I want him to see that one can make changes even when they can be hard and can be slow. Small steps over a long and sustained period can make a huge difference. “

During this journey Sharon not only created more comfort and ease of life but her growth mindset and awareness is bright. “ I appreciate all the little differences I feel in my body, comfort in my skin and clothes, my energy, flexibility, and attitude, the fact I’m even saving money, and even going on a big hike with my family and not crashing afterwards. “

❤️About a week ago I received a call from Sharon sharing that her son has ask her for help with his health! I was in tears as I knew this was her REASON WHY was actually happening for her! Not only did she change the trajectory of her own health but look at this message a week later.

“Thank you! I’m celebrating an amazing week. I’m super proud of him and he is feeling really good. Lost 3 pounds, is drinking his water and notices feeling better in connection with eating better. It’s been so incredible to watch. Thank you for your help and ongoing support. “

01/04/2023

𝚂𝚙𝚒𝚗𝚊𝚌𝚑 𝙼𝚞𝚜𝚑𝚛𝚘𝚘𝚖 𝙲𝚑𝚒𝚌𝚔𝚎𝚗 🍄 oh this is one that is sure to make your mouth water and fill your tummy and palate.
* FOR MY CLIENTS - this is on plan!!
Makes 6 servings
6 chicken breast thinly sliced (raw, butterflied) – total weight 1 ¾ pounds
1 ½ cups low fat plain greek yogurt
8 ounces fresh mushrooms sliced
4 cups fresh baby spinach
1/2 teaspoon garlic powder
½ teaspoon pepper
1/2 teaspoon onion powder
2 Tbs. olive oil
1/2 cup chicken broth
8 ounces mozzarella cheese
In 9x13 pan line chicken in single layer, top with spinach and then mushrooms. Sprinkle with seasonings. Whisk greek yogurt with oil and broth. Pour over mixture. Lay foil over top of pan but do not seal. Cook at 375 for 20 mins, remove foil and cook uncovered for another 25 mins. Add mozzarella and cook uncovered additional 10 mins

12/02/2022

🎄Perfect Winter Soup 🎄

Ingredients:
¾ lb. bone-in, skinless chicken thighs
1 lb. boneless, skinless chicken breasts
3 lemongrass stalks, smashed
6 Kaffir lime leaves
½ tsp salt
½ tsp black peppercorns
½ tsp cumin seeds
1 tbsp coriander seeds
1 tsp turmeric
3 scallions, white part only, trimmed and chopped
2 cloves garlic
2 tsp peeled fresh ginger root
1 tbsp oil
5 cups zucchini noodles
1 cup celery leaves
½ lime, sliced into quarters
2 tsp sambal

Directions:
1. Combine chicken thighs, chicken breasts, lemongrass, kaffir lime leaves, and salt in a pot. Cover with water by 1-inch. Bring to a gentle simmer and cook for 45 minutes. Remove chicken and set-aside until cool enough to shred. Strain broth and discard lemongrass and kaffir lime leaves.
2. Add the black peppercorns, cumin seeds, turmeric, scallions, garlic, and ginger to a blender and puree to a paste. Add a small amount of water if needed.
3. Heat oil in a small skillet and add paste. Cook until aromatic and pour paste into the broth.
4. Simmer for 10 to 15 minutes.
5. Portion noodles, celery leaves, and shredded chicken into 4 bowls. Ladle hot chicken broth over ingredients. Squeeze lime wedge and serve with a ½ teaspoon sambal per serving.

Per serving: 250 calories, 33g protein, 8g carbohydrate, 10g fat

11/17/2022

One of my most requested recipes!!!

🍅Pizza Casserole🌱
Makes 5 servings
Ingredients:
1 1/2 cups (12.69 oz) low sodium diced tomatoes (do not use petite dice)
23.6 ounces uncooked turkey Italian sausage ~Should Yield 20 oz cooked
10 1/4 second sprays Non-stick pan spray
1 tsp. dried oregano
¼ tsp salt (I used less.)
½ tsp fresh-ground pepper
2 1/4 cup (5.72 oz) fresh brown cremini mushrooms, washed and cut into thick slices
1/2 cup (74.5g) green bell pepper chopped
1 3/4 cups (7 oz) grated Mozzarella cheese (I used part-skim mozzarella)
5 oz turkey pepperoni
Directions:
Preheat oven to 400F/200C. Spray an 8 inch x 11 inch glass casserole dish with non-stick spray or olive oil.
Pour the diced tomatoes into a colander placed in the sink and rinse with cold water. Let tomatoes drain a minute or two, then spread them out on paper towels to dry (or blot dry with another paper towel on top.) While tomatoes dry, heat 2 tsp. olive oil in a large non-stick frying pan, squeeze the sausage out of the casing, and cook sausage over medium-high heat until it's nicely browned, breaking it apart as it cooks
While sausage cooks, wash mushrooms, pat dry, and slice into thick slices. When the sausage is done make a layer of sausage in the bottom of the casserole dish and top with the drained tomatoes, spreading them out over the top of the sausage. Season with dried oregano, salt, and fresh-ground black pepper. (I didn't use much salt.)
Rinse out the pan if needed, then heat the other 2 tsp. of olive oil over medium-high heat. When the pan is hot add the mushrooms and cook, stirring a few times, until all the liquid is released and the mushrooms are starting to brown. Layer the mushrooms over the sausage-tomato mixture.
Cut pepperoni in half. Sprinkle the grated Mozzarella over the top of the casserole and lay the pepperoni pieces on top of the cheese, spacing them evenly so the whole top is covered with pepperoni. Bake about 25 minutes, or until the cheese is melted and starting to brown. Serve hot.
Per serving:
1 Lean protein
2 vegetables
1 condiment
You are welcome!

11/16/2022

Two of the most common things I hear from pre-clients and clients alike are - “I don’t like vegetables.” OR “I’m a picky eater. There are only certain vegetables that I like.”

There are so many nutrients in veggies, and a variety is so healthy!! One way to incorporate a variety of different veggies into your lifestyle is to be creative with how you use them AND be willing to try new things. Here are a few ways to add more vegetables to your diet each day! 🥗🥒🍆🍠

1. Sandwich Stackers -- Instead of just lettuce & tomato load up sandwiches with sliced cucumber or strips of bell pepper.

2. Soup's On - Get a day’s worth of veggies by blending them into soup.

3. Pizza Time - Sautéed greens like spinach, Swiss chard or kale make pizza toppers & so do lots of other veggies! Crust - cauliflower, broccoli, spaghetti squash - all good choices.

4. Dippers - Munch on raw veggies with low carb dressings. Tons of flavors nowadays.

5. Spread It On - Use Laughing Cow cheese wedges for veggie topping or dip.

6. Simple Salads - Make it a house rule to always have some sort of salad with dinner – a bowl of cherry tomatoes or some sliced cucumber counts! Try new dressings to change things up! Watch the sugar ingredients or just use a little.

7. Eat With the Seasons! - Hit up the local farmers market and try a new veggie each week!

8. Rise & Shine - Don’t forget about vegetables at breakfast! Add favorites to omelets, frittatas, am shakes, egg scramble & quiche.

9. Get Saucy - Shop for the healthiest options (under 5 grams carbs and sugar-free) for sauces or salsa!

10. Add seasoned & roasted zucchini, peppers, radishes, broccoli & cauliflower with your meat & enjoy. 😋

Coach Rachel

11/02/2022

How about adding this to your menu? 🥘

Chicken 🐔 & Parmesan Cauliflower🍚 Rice

For clients on our program-
1 Leaner, 1 ½ Green, 1 Healthy Fat
3 Condiments per serving

📍INGREDIENTS:

2 lbs skinless chicken breast

½ Cup reduced fat parmesan cheese

1 clove garlic

½ Teaspoon paprika

½ Teaspoon Italian seasoning

2 Tablespoons butter

3 Cups cauliflower rice

¼ Cup onion

2 Tablespoon vegetable stock

¼ Cup fresh chopped parsley

📍DIRECTIONS

The Chicken

1. In a shallow plate, combine parmesan cheese, paprika, and Italian seasoning. Season the chicken with salt and pepper; dredge in the parmesan mixture; shake off excess and set aside.

2. In a large skillet melt 1 tablespoons of butter over medium-high heat. Cook chicken until golden on each side and cooked through – about 3-4 minutes for each side, depending on the thickness of your chicken. Transfer to a plate.

The cauliflower rice

1. In the same pan, melt 1 tablespoons of butter. Fry the garlic and onion for 1 minute until fragrant — be careful not to burn.

2. Add the riced cauliflower to the skillet and stir to mix everything together well and coat in melted butter. Cook, stirring regularly for 1 minute.

3. Stir in the 2 tablespoons vegetable stock, about half the parsley, and lemon zest. Cook for one minute to reduce juices then add the lime juice and a few sprinkles of leftover parmesan cheese, if you like.

4. Adjust seasoning as needed. Stir in the remaining parsley. Return chicken over cauliflower rice and reheat quickly. Serve with fresh cracked black pepper, red chili pepper flakes, and more parmesan. Makes 4 servings. Enjoy!

Andras Wellness