Posts Tagged With: Recipes

Eating at Home


Photo Credit: Pinterest 

Hello fitness friends! I hope you are continuing to eat healthy, workout, and take care of yourself. One of the things I’ve been doing is cooking more meals at home. 

When you prepare your own meals there’s knowledge of what you’re eating. I’ve noticed by cooking my own meals there’s less bloating, less fatigue after meals, and I’m losing weight. I’m losing fat. 

So what am I eating?

Lots of vegetables, omletes, low fat organic frozen yogurt, fresh berries, spinach, kale, tomatoes, fish, farm fresh or organic eggs, mushrooms, a bit of cheese, shrimp, wild caught salmon, wild rice, a little red meat, and drinking tons of water. 

Favorite meals, snacks…


Omelette recipe: 

2 organic or farm eggs

1/8 cup baby portabella mushrooms

1/8 cup spinach (organic, baby) 

1/2 tbsp butter

1/4 salsa verde

1/8 cup queso blancos (Parmesan, Asiago, Romano)

1/2 tsp sea salt

Dice spinach & mushrooms, set aside. Heat pan to low medium heat. Add butter & sea salt. Slowly add veggies to the pan & sauté. In a separate bowl whip together the eggs. Once eggs are whipped, pull your veggies to the side of the pan. Add the eggs to the empty space. Lower heat to low. Cook for one minute. Fold veggies into your egg, cook one minute. Fold over. Remove egg from the pan once done. Top with queso & salsa verde. 🍳


Cup or two of low fat organic vanilla frozen yogurt. 

1/2 cup of frozen mixed berries. 

Place frozen berries in a bowl and microwave for 1 minute or until thawed. Pour mixed berries over frozen yogurt and enjoy. 🍨


Baked shrimp and Tilipia (or Salmon, other fish)

Spinach salad

French green beans

Preheat oven to 350F. Season shrimp and fish with a dash of sea salt, 1/2 cup lemon juice, 1 tbsp of melted butter or virgin olive oil, and I use Spicy Greek Seafood seasoning. You may use garlic or your favorite seasoning. I start with frozen veggies and seafood. Drop green beans in your baking dish with the seafood. Bake 30-40 minutes. 

Spinach salad is fresh organic baby spinach, diced Bella mushrooms, tomatoes, feta cheese, and topped with cilantro dressing from Trader Joes or another dressing of choice. 

Here’s to cooking at home! Cheering for your health! 

Warm regards, 


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Whatcha Eating?


Photo: baked salmon with Seasonings of Salonica seasoning, steamed kale, red quinoa, and shrimp. Topped with a light lemon and butter sauce.

Today’s post is about food! What are you eating? Are you bored with your food options? Part of wellness is nutrition. You can work out all the time and fail in the area of nutrition. If the body doesn’t have the right fuel, it will not run well. If the body doesn’t have the right food, you can still gain weight with exercise.

The picture above is from my own kitchen. I confess I get bored with the same menu all the time. I eat loads of seafood and vegetables. I have to come up with creative ways to eat healthier.

Some ideas…

Season it! I highly recommend the Seasonings of Salonica-Spicy Greek. The seasoning is not spicy. It’s delicious. They have seasonings for fish, chicken, vegetables, meat, and it’s tasty. It’s a great way to cook fish, chicken, or meat dishes with a new flavor!

Join Pinterest and look for new recipes. I have thousands. Granted I don’t cook them all, yet there are tons of ideas.

Grill it up! There are so many healthy options for the grill. If you don’t have a regular grill, there’s always the George Forman Grill.

Farm fresh goodness. Think of your plate like a paint canvas. Aim to cover it with many colors of fruits and vegetables. Make it colorful and beautiful! Visit your local farmers market and look for new ingredients.


Slenderize your favorite food items. I love Mexican food. It’s delicious. I’ve found the best way to eat it is at home with healthy options. More salsa and less cheese/sour cream.

Last night I made Carne Asada tacos.

Skirt steak
Light sour cream
Salsa verde
Fresh tomato
Small amount of Mexican cheese blend
Corn tortillas

It was far healthier than the restaurant versions.

When you make your own food, you control the fat content, salt content, and portions.


So, cheering for you to have a diverse plate. Add more spices! Try new things. Make cooking an adventure. 🙂



Categories: Nutrition, Recipes | Tags: , , , , , , , | 6 Comments

Opa (Greek Yogurt Recipe)

Make Your Own Yogurt or Greek Yogurt Recipe!

I love making my own Greek yogurt. It’s delicious, healthy, and a great snack. Not only that, it’s a great substitute for ice cream. It’s high in protein, vitamins, and can be eaten with fruit, granola, or used as a substitute for sour cream in dip recipes.

What you need:

1.Milk with some portion of fat 1%, 2%, etc… I use organic 2%. I have not tried this with skim milk, not sure what the outcome would be if you tried it.

2. Candy Thermometer (only costs about 4 bucks at the grocery store)

3. 1 small container of yogurt. I use organic non fat yogurt. This is your starter. Make sure it contains active cultures. I recommend using plain instead of flavored.

4. Strainer (mesh screen). Can be picked up at grocery.

5. Large bowl with lid

6. Large towel.

7. Cheese Cloth or Coffee Filters

Supplies for making yogurt


Place milk in a large pot on the stove. I make 1/2 gallon batches at a time. You can make more if you wish.

Heat milk to 180 degrees F. Keep watch on it so it does not burn. I leave the candy thermometer in the pot while it heats up.

Heat milk to 180F.

Once the milk reaches this temperature (180 F) remove from the stove and allow it to sit uncovered until it reaches 105 to 110 degrees F.

Once milk reaches 105 to 110 degrees F, pour contents into your large bowl. Add 2 to 3 tablespoons of your store bought yogurt. Mix together. If you use too much yogurt from your starter your yogurt will turn out runny.

Add 2 to 3 Tablespoons of yogurt with live cultures. Don’t add more or your yogurt will be runny.

Cover your bowl with a lid. Wrap your bowl in a towel. Place in your oven with the oven light on. Make sure the towel is not touching your light. Leave for 6 to 8 hours undisturbed.

Place lid on the bowl, wrap in a towel, place in the oven with the light on. Make sure the towel doesn’t touch the oven light.

At the end of the 6-8 hours remove your bowl from the oven. You have yogurt! The cultures should have multiplied and created a thick creamy yogurt. Refrigerate for 2 to 3 hours.

You have regular yogurt! If it’s not thick enough you can place back in the oven for a few hours.

Now, if you want Greek Yogurt you need to separate the curds from the whey. Remove yogurt from the fridge and follow the steps below. If you want plain yogurt, eat as is. You’ll have 1/2 gallon of it or whatever amount you started with.

Greek Yogurt:

Take your strainer and place it in another bowl with enough room for liquid to drain.

Line your strainer with cheese cloth or a few coffee filters. I use two coffee filters.

Pour your yogurt into the strainer.

Staining separates the curds from the whey. Once it’s strained you’ll have Greek Yogurt.

The whey (liquid part of the yogurt) will strain off. What’s left in your strainer is Greek yogurt. The longer you allow it to strain, the thicker and creamier your yogurt will be. The liquid whey can be added to soups, stews, used to make rice or beans. It’s high in protein.

Once you make a batch you can save some of what you’ve made to make another batch(as your starter). What you make is chemical free, fresh, and you can add any flavor you want once it’s made and you can make it as thick as you want. I make mine thick enough to be confused with whipped cream cheese. Hope you like it! I just made a batch this week, so the photos are from yesterday and today. Enjoy. More recipes to come.

Categories: Recipes | Tags: , , , , | 1 Comment

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