Coach Emmert : Pure and Lasting Transformation

04/25/2024

04/22/2024

For transition and maintenance - these are a great option? I bit spendy but they freeze well and I think worth it. I have found of I moisten a paper towel and microwave 30 -40 seconds it really helps them be more moist 😉

07/23/2023

07/17/2023

Mexican Food Monday!
Enchilada Bake 😋
Ingredients:
* 1/2 cup green spring onion, finely chopped
* 6 ounces shredded cooked chicken breast
* 1 can (4.5 oz) chopped green chiles
* 2 teaspoons chili powder
* ¼ cup enchilada sauce
* One cup canned low sodium diced tomatoes
* 1/2 cup shredded low fat sharp Cheddar cheese (2 oz)
* 1 cup shredded low fat pepper Jack cheese (4 oz)
* 3/4 cup plain low fat greek yogurt
* 4 ½ ounces Sliced avocado
* ½ cup Fresh cilantro
Directions:
Heat oven to 350°F. Spray 8-inch square (2-quart) or 13×9-inch (3-quart) ceramic or broiler-proof baking dish with 5 sprays cooking spray. Heat 10- or 12-inch skillet over medium-high heat. Add 5 sprays pan spray and onion; cook 5 minutes or until onion is soft. Reduce heat to low. Add chicken, green chiles, chili powder, tomatoes and ¼ cup of the enchilada sauce; stir to combine. Remove from heat. Stir in Cheddar cheese. Transfer chicken mixture to baking dish. Top evenly with pepper Jack cheese. Bake 10 to 15 minutes. Turn oven control to broil. Place baking dish about 5 inches from broiler; broil 1 to 2 minutes or until cheese is golden and bubbly. Remove from broiler. Top with Greek yogurt, avocado, cilantro. Serve immediately.
Makes 3 servings. Per serving:
* 1 Lean protein
* 1 1/3 vegetable servings

07/16/2023

Provolone Cloud Eggs with Turkey Bacon and Spinach

4 servings

Each serving provides
1 lean
3 green
1 condiment

Ingredients
8 eggs at room temperature
2 oz. low-fat, shredded provolone
6 pieces lean turkey bacon, diced
12 oz. baby spinach
2 cloves garlic, minced
¼ tsp each or less: salt & pepper
Cooking spray

Directions
1. Pre-heat oven to 425⁰F.
2. Carefully separate the egg whites and yolks, placing the whites in a large bowl and the yolks in a small bowl. For best results, make sure there is no yolk in the bowl with the egg whites.
3. With an electric mixer, whip the egg whites on high speed until stiff peaks form, about 5 minutes. Gently fold in the provolone cheese and turkey bacon with a rubber spatula.
4. Spoon 8, equally sized mounds of egg whites onto a lightly greased baking sheet. With the back of a spoon or your finger, make an indent in the center of each mound to create a nest. Bake until lightly golden brown, about 4 to 5 minutes.
5. Remove baking sheet from oven, and carefully spoon one egg yolk into each indentation. Lightly season with salt and pepper. Bake again until yolks are set, about 4 to 5 minutes.
6. While the eggs bake, cook garlic in a lightly greased skillet over medium-high heat until aromatic, about 1 minute. Add spinach and continue to cook until spinach has wilted. Lightly season with salt and pepper. Serve cloud eggs on top of a bed of wilted spinach.

07/16/2023

When life gives you lemons, make lemon water lemon 🍋

07/15/2023

Here’s a perfect Foil Pack recipe 🏕️camping🏕️

Foil Pack Cajun Chicken and Veggies
Makes 4 servings
Each serving = 1 Leaner, 3 Greens, 3 Condiments 1 Healthy Fat
INGREDIENTS
2 lbs boneless skinless chicken breasts, cut into 1-inch pieces
2 c zucchini, chopped
2 c broccoli florets
1 c sweet bell pepper, chopped
2 cloves garlic, minced
4 t extra virgin olive oil
1 t garlic powder
1 t chili powder
1 t paprika
1 t dried oregano
1/2 t salt
DIRECTIONS
Pre-heat oven to 450°F. Cut 4 sheets of foil into long rectangles (about 12''x12''). Set aside.
Combine dry spices with a whisk. Divide the chicken and veggies evenly between foil packets and drizzle 1 tsp of olive oil over each combo. Divide the garlic and spice mix into four parts (a little over 1 tsp each for spice mix) and sprinkle over the foil packets. Fold and seal foil.
Place foil packs on a cooking sheet and bake 20-25 minutes. Serve chicken from foil packets. Be careful when opening packets; steam is trapped inside.

07/11/2023

Slow Cooker Crack Chicken
So easy, so YUM!!
Ingredients:
2 lbs boneless chicken breasts
4 ounces low fat cream cheese
3 ½ teaspoons dry Ranch seasoning
8 oz low sodium turkey bacon, cooked crisply and crumbled
Instructions
1. In a slow cooker place chicken, cream cheese, and Ranch seasoning.
2. Cook on low for 6-8 hours or on high for 4 hours, until chicken shreds easily.
3. Once chicken shreds stir with a large fork or spoon, so the chicken shreds and all the ingredients combine.
4. Add in crumbled bacon and stir to incorporate.
5. Serve warm
Makes 5 servings
Per serving
1 Leaner protein
3 condiments

06/30/2023

Spicy Tilapia with Spinach

Makes 1 serving

Per serving:
1 Leanest
3 Green
2 3/4 Condiments
2 healthy fats

Ingredients:
• 10 oz raw tilapia (should yield one 7-oz cooked) - 1 leanest
• 2 cups spinach -2 greens
• 1/2 cup canned tomatoes, diced - 1 green
• 2 tsp Olive Oil -2 healthy fats
• ¾ tsp paprika - 1 1/2 condiments
• ¼ tsp red pepper flakes - 1/2 condiment
• ¼ tsp garlic powder -1/2 condiment
• ½ tsp hot sauce - 1/4 condiment
Direction:
Preheat oven to 350°. Combine paprika, red pepper flakes, garlic powder, and hot sauce. Brush olive oil over fish. Coat fish w/ seasoning mixture. Lay tilapia flat in a baking pan. Drain juice from canned tomatoes; place tomatoes on top of tilapia. Tear spinach into bite-sized pieces; place around tilapia in pan. Bake 30 minutes or until tilapia can be easily flaked with a fork and is opaque.

06/30/2023

Fourth of July Recipes 🔥🇺🇸🔥🇺🇸🔥🇺🇸 what are your plans and what’s on your menu❓

06/22/2023

Great option 👍

Zesty Pork Stir-Fry

2 servings

Per Serving:
1 leaner
3 green
3 condiments

Ingredients:
15 oz raw pork tenderloin, trimmed of fat (should yield two 6 oz cooked servings)
4 cups (1 medium head) bok choy stalks, leaves removed, chopped
2 cups (18 medium) mushrooms, sliced
2 tsp fresh ginger root, grated
2 tsp olive oil
Non-stick cooking spray

Direction:
Chop bok choy and slice mushrooms; set aside. Trim fat off tenderloin if necessary. Slice tenderloin into ½” thick pieces. Grate ginger root. Heat a skillet over medium heat and spray with non-stick cooking spray for 5-10 seconds. Add ginger root to skillet and sauté 1-2 minutes.
Add bok choy and mushrooms to skillet. Add additional non-stick cooking spray (about 5 seconds) if needed. Sauté mixture 5-8 minutes or until vegetables are al dente (tender-crisp).
Remove vegetables from skillet and place in bowl; cover with plate to keep warm. Add 2 tsp olive oil to skillet. Add pork slices to pan. Stir-fry slices 3-4 minutes on each side or until no longer pink. Serve pork slices on top of vegetables.