Meal Planning Checklist -The Basics
Happy St. Patrick’s Day
Add vegetables common to Ireland to make a yummy & healthy meal. In the picture above are the nutrition facts for carrots, potatoes, and tomatoes. When my husband and I visited Ireland, tomatoes were always offered at breakfast and sometimes added as part of a dish like Chicken Kiev that we enjoyed @ Hartes of Kildare. Potatoes & Carrots were usually served as a side or in Irish Stew that we enjoyed at restaurants in Dingle & Killarney Ireland.
Mushrooms and or leeks were also used in soups and other dishes in Kenmare and Dublin. .I saw Irish grown parsnips for sale in a convenience store on our way to Killarney. It’s always fun to try new things so, have fun incorporating these vegetables that are common in Ireland in your St. Patrick’s Day feast!
Measuring your Food Matters
Happy 4th of July
December 21st, 2018
Christmas Sandwich Recipe
1/4th Chicken Breast (boneless, skinless) optional
Olive Oil ( 1 tsp)
Basil Pesto (optional)
1/3 Red Pepper-sliced (roasted)
Grape tomatoes (halved lengthwise)
1/2 oz Goat Cheese (optional)
Ciabatta Bread (toasted)
⭐️Cut 1 chicken breast in half, then cut each half in half (to make 4 thin pieces of chicken out of 1 chicken breast). Heat olive oil in skillet on medium heat for about 1 or 2 minutes, then place the 4 chicken pieces into the pan. Season with garlic salt, seasoned pepper, and lemon pepper. Cook until lightly browned on one side, then flip and add the 3 seasonings and cook until lightly browned on the second side medium low heat. Cook until chicken is not raw in the middle. Turn off the heat and remove chicken from pan onto a plate.Toast ciabatta bread halves in toaster (lightly browned). Remove and place bread (inside up) on plate. Spread 1 tsp of basil pesto on each side of bread. Spread goat cheese on bottom side. Then place grape tomatoes (halved side down) on top of goat cheese). Then add spinach leaves. Then add 1 1/4 piece of the chicken breast. Then add roasted red pepper slices. Then place the top piece of ciabatta bread on top. I hope you enjoy this delicious Christmas colored (red, green, & white) healthy treat that you can enjoy even after Christmas.
⭐️Wishing you a very Merry Christmas & a healthy Happy New Year! ⭐️
Protein: 25% Fat: 36% Carbohydrates: 39%
⭐️Note: to save calories, saturated fat, cholesterol and sodium intake you can omit the goat cheese and basil pesto. Which changes the nutrition info to:
Protein: 28% Fat: 26% Carbohydrates: 46%
⭐️Always do what is best for you. If you are allergic to any of these items or your doctor has recommended you should stay away from certain foods-then don’t eat those & make the sandwich using the ingredients that is best for you. It’s all about balancing your daily nutrients and staying within the calorie, fat, cholesterol, protein, carbohydrate intake range that is best for you. Take care of your body-it’s a gift from God & you only get 1 in a lifetime! 🎁
Food For Thought: Looking for Greens?
Food for Thought by Sherry/NewBodyForU
I went to the grocery store Friday to buy some Romaine, Spinach, & Kale and there were none on the shelves.
Not sure what I was going to do, I began to pick up some broccoli because greens are necessary for essential nutrients-truly! Then, I saw 2 containers of fresh greens I had never seen before called Smart Greens by Crisply. I am not getting paid to promote them but as a Personal Trainer and a person who loves helping people live healthy I did want to let you know my expterience trying the product.
I also encourage you to read their website on how they grow these greens and their story. It is intriguing! Here is the pics of the package below. The greens are tender and are a mix of Brassica Grrens, Kale, & Spinach. Brassica Greens are a variety of cole crop greens (that can include turnip greens, mustard greens, broccoli greens, etc). I am not sure which are included in the Smart Green Mix by Crisply. I chopped my greens to make them bite size and easier to eat which also helps blend them. You make your own decision. BUT make sure you eat your greens daily or at least every other day, whether you grow them, buy them from a local farmer or farmers market, etc. Greens of all kinds have essential nutrients your body needs. Plus they are a Christmas color-green! Add some red peppers or tomatoes and you have a healthy Christmas color meal! Tis the season! Enjoy!
Merry Christmas & Healthy New Year to you
Autumn Apple Breakfast Recipe
Autumn Apple Breakfast
Recipe by NewBodyForU/Sherry
1/2 cup Nonfat Greek Strained Yogurt (FAGE Total 0%)
2 TBLS Walnuts (halves or 1/4 size pieces)
1 Apple (Gala medium size)
1 TBLS Marzetti Old Fashioned Caramel Dip (optional-see nutritional info below)
Place 1/2 cup yogurt in small-medium size bowl. Add walnuts on top. Chop apple into bite-size pieces, place in microwave safe bowl and heat in microwave for 1 minute. Use hot pads to remove bowl from microwave. Use slotted spoon to remove apples from heated bowl onto the yogurt and walnuts. Measure 1 TBLS of the caramel dip level & with tip of spoon drop small dollop of caramel on different places on top of the mixture so you will have a touch of caramel with each bite. Delicious! Hope you enjoy a taste of Autumn with this healthy recipe.
*As always if you are allergic to any of these ingredients or your doctor has instructed you not to eat any of these ingredients then eat the ingredients you can and enjoy eating what’s best for your health needs.
Fat: 20g (most from unsaturated fats-walnuts)
Saturated Fat: 3g
Trans Fat: 0
Cholesterol: 10 (1/2 from caramel dip)
Sodium: 79mg (1/2 from caramel dip)
Total Carbs: 19.5g (most from caramel dip)
Total sugars: 22.5g (most from caramel dip)
Natural sugar: 17g (from apple)
Fiber: 7g (most from apple)
Protein: 16.5g (most from yogurt)
Potassium: 195 mg (from Gala apple)
Vitamin C: 20% (from Gala apple)
Breakfast or snack idea
1 Honeycrisp Apple (sliced and without the core)
1/4 cup or 1 oz. pecan halves (chopped into slightly smaller pieces)
Calories 280-325 (depending on your apple size)
1.8g saturated fat; 6g. Polyunsaturated fat; 12g monounsaturated fat;
20 % vitamin C; 7.7g fiber; 116mg potassium; sugars 18.1g; carbohydrates 20.9g
cholesterol 0; protein 2.6g, sodium 0g
Although this is low in protein-this is a good breakfast or snack for your heart & joints. This will keep you satisfied & feeling full longer than processed foods. The fats are high but they are healthy fats. Balance the rest of your days fat intake by eating vegetables, high fiber carbs & low fat protein. Have a great & healthy day!
Spring Breakfast Recipe
Spring Breakfast Recipe
1 medium egg (raw)
2 medium egg whites (raw)
1/4 tsp. Olive oil
1 cup chopped baby spinach leaves (fresh)
1/4 cup grape tomatoes (cut in half) *optional
1/2 oz. Asiago cheese (grated or small slices)
1/8 tsp. Dried Rosemary & Basil (or fresh chopped)
Crack 1 whole egg & 2 egg whites into small bowl. Add 1/4 tsp. of water, then scramble uncooked egg mixture with fork until blended. Set aside. Heat sautee' pan on medium heat for 1 minute then add olive oil. Add eggs to pan, stirring eggs with nonstick spatula
as needed and cook until done. Remove pan from heat. Place chopped spinach leaves onto plate. Place scrambled eggs on top of spinach. Then add the cheese, tomatoes, rosemary & basil.
Enjoy this healthy Spring breakfast recipe anytime.
*As with any recipe I post, if you are allergic to or do not prefer one of the ingredients then be creative and add vegetables and herbs you do like.
As you "Spring" into the day with this breakfast may you feel healthy and energized for the your great day ahead!☀
May you enjoy every tasty bit of information found here! Bon Appetit!