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Living Your Best Life

Kathy Meyer - COPE Certified Health Coach

15/02/2023

Way to go, Emily! She is 24lbs down!

15/02/2023

Stay focused!

14/02/2023

Kyle is down 40lbs and living his best life

14/02/2023

Instant Pot Chicken Tikka Masala

Makes 4 servings
Per serving:
1 Leaner
1 Healthy Fat
3 Green
3 Condiments

Ingredients:
1, 14.5 oz can diced tomatoes
1/2 cup full-fat canned coconut milk
2 tsp garam masala
1 tsp cumin
1 tsp grated fresh ginger
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp smoked paprika
1/4 tsp turmeric
1/4 tsp cayenne
1/2 tsp salt
1 1/2 lbs boneless skinless chicken thighs, cubed
4 cups froze riced cauliflower
1/4 cup chopped fresh cilantro

Directions:
Combine first 11 ingredients in a medium-sized bowl.
Place chicken in Instant Pot and pour sauce over the top. Secure lid and close pressure valve. Set to 20 minutes at high pressure. Allow the pressure to release naturally before opening.
Meanwhile, microwave riced cauliflower according to package directions.
To serve: divide riced cauliflower and chicken evening between 4 bowls. Garnish with cilantro.

14/02/2023

CHANGE IT!

13/02/2023

Blair is down 12 lbs! So proud of you!

13/02/2023

No more procrastinating! Let’s step into action today.

12/02/2023

Holly has lost 97 pounds!!! But she has gained happiness and confidence!!! She is loving life again!!

12/02/2023

Mushroom Bun Sliders

Total Time: 30 minutes
Yield: 4 servings (3 sliders per serving)

1 lb. 90-94% lean ground beef
¼ cup finely diced scallions
1 Tbsp Worcestershire sauce
1 Tbsp soy sauce
½ tsp garlic powder
½ tsp salt
Cooking spray
12 mushroom caps, sliced in half horizontally (2 ½ - 3 inches diameter)
6 slices reduced-fat Swiss cheese
3 roma or plum tomatoes, sliced
2 cups lettuce

Directions
1. Combine the beef, scallions, Worcestershire sauce, soy sauce, garlic powder, and salt in a medium-sized bowl, and mix well. For mixture in 12 small, flat patties.

2. Coat grill rack lightly with cooking spray. Add beef patties, and grill covered, over medium heat until desired doneness.

3. Add sliced mushroom caps to grill rack, and cook for 1 to 2 minutes per side (mushroom should still be somewhat firm).

4. Cut cheese slices into four pieces each. Assemble sliders using sliced mushroom caps as buns, and add two pieces of cheese per slider. Serve with tomato slices and lettuce.

Per Serving: 320 calories | 36g protein | 8g carbohydrate | 18g fat

1 lean, 3 green, and 3 condiments per serving

12/02/2023

Exceed your own!

11/02/2023

Way to go Michael!

11/02/2023

Zoodles with Tomato Garlic Cream Sauce

Makes 3 servings and per serving you will receive:
• 3 greens
• 2 healthy fats
• 3 condiments

Ingredients:
3 ½ cups zucchini squash, spiralized into spaghetti-like noodles
1 tablespoon olive oil
1 ½ tablespoons butter
1 tablespoon shallot, thinly sliced
4 garlic cloves, minced
1/2 teaspoon dried basil
1/4 teaspoon crushed red pepper flakes
1/2 cup Paesana sauce(3.5gm fat,5 carbs)
1/2 cup unsweetened almond milk
2 tablespoons finely grated reduced-fat parmesan cheese
1/4 teaspoon garlic powder
1/8 teaspoon salt

Heat a large skillet over medium-low heat and add the olive oil and butter. Add the shallots and a pinch of salt. Cook until softened, stirring occasionally, about 5 minutes. Stir in the garlic, basil and red pepper. Cook for 1 minute. Add in the marinara sauce and stir. Cover and simmer for 10 minutes.
Stir in the almond milk along with the grated parmesan cheese. Add the zucchini noodles to the skillet and take your time thoroughly tossing them in the sauce. Cover and let simmer for 10 more minutes.

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