1205, 2017

I was SELECTED

Exciting News….

 

 

Join the list: http://maketheshift.teehansonfitness.com

905, 2017

Turkey Potato Bowl

As being in the Test Group for Shift Shop I am trying to follow the meal plan to a T. For Day 2 Plan A, dinner called for ground turkey, onion, spinach and shredded potatoes. But that was all. No recipe!

So chanelled  my inner Top Chef and came up with this recipe. The family loved it and I was able to stick with the plan.

I did double all the ingredients to have left over for the rest of the week!!

The rest of the family i topped theirs with shredded cheese, then i realize I still have half a blue left (portion Fix reference) so I added some avocado. Those ingredients are totally optional!

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Turkey Potato Bowl
When you only are given 4 ingredients, you go all TopChef and get creative.
Votes: 2
Rating: 5
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Prep Time 20 minutes
Cook Time 30 minutes
Servings
people
Ingredients
Prep Time 20 minutes
Cook Time 30 minutes
Servings
people
Ingredients
Votes: 2
Rating: 5
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Instructions
  1. Heat the oil in a large pot or Dutch oven over medium-high heat. Add onion cooking until onions are translucent. Add minced garlic, cooking for an additional minute.
  2. Add the turkey, 1/2 teaspoon Himalayan Salt & Pink Peppercorn and cumin. Cook, breaking up the meat with a wooden spoon, until browned, about 10 minutes or no longer pink
  3. Stir in 1 1/2 cups water, cilantro, the potatoes and spinach. Cover and bring to a boil, then uncover and reduce the heat to medium. Simmer, stirring occasionally, until the potatoes are tender, about 15 minutes. Season with Himalayan Salt & Pink Peppercorn
  4. Add turkey-spinach in 6 bowls. Optional Top with the shredded cheese and/or avocado
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103, 2017

Cauliflower Shrimp “Fried Rice”

I planned my meals and ordered my groceries for the week, forgetting that Lent started this week. So I headed to the Safeway after Kaiya’s ballet class and whipped this up in 30 minutes. I had never made this before and not sure if the kids would like it. They are not fan of raw cauliflower but I really wanted to try cauliflower rice again.

Well they loved it and Kaiya even asked for seconds. She loved the shrimp. Kasen loved the “rice” and veggies.


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Cauliflower Shrimp "Fried Rice"
Love Chinese Takeout Fried Rice but not the price or all the fat and carbs? I have a one pot, kid and waist friendly recipe just for that.
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Prep Time 10 minutes
Cook Time 20 minutes
Servings
people
Ingredients
Prep Time 10 minutes
Cook Time 20 minutes
Servings
people
Ingredients
Votes: 0
Rating: 0
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Instructions
  1. Combine egg and egg whites in a small bowl and beat with a fork. Season with Flavor God Himalayan Salt & Pink Peppercorn.
  2. Heat a large saute pan over medium heat and 1 tbsp of sesame oil
  3. Add the eggs to pan and scramble, when done set aside
  4. Add the last tbsp of sesame oil and saute onions, scallion whites, peas and carrots and garlic about 3 to 4 minutes, or until soft. Raise the heat to medium-high.
  5. Add shrimp and cauliflower "rice" to the saute pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside and the shrimp is translucent.
  6. Add the scrambled egg and scallion greens. Then remove from heat.
Recipe Notes

Nutrition Facts
Cauliflower Shrimp "Fried Rice"
Amount Per Serving
Calories 124 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.02g
Cholesterol 70mg 23%
Sodium 312mg 13%
Potassium 287mg 8%
Total Carbohydrates 9g 3%
Dietary Fiber 3g 12%
Sugars 2g
Protein 13g 26%
Vitamin A 77%
Vitamin C 62%
Calcium 5%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.

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2901, 2017

Set S.M.A.R.T Goals

The more specific your goals are, the easier it will be to align your efforts to them. Setting short-term goals and achieving those goals illustrates discipline and discipline is an important part of what you do!

So, what is your big goal for your future? Some of you may have a clear idea already, and others may have no idea. Here’s a great question to ask yourself:

“If I knew I couldn’t fail, what would I love my to do in my life?”

Setting effective goals will make you more effective as a person because it focuses your efforts and helps you have better discipline.

A useful way of making goals more powerful is to make them S.M.A.R.T. goals. S.M.A.R.T. usually stands for:

  • S – Specific (or Significant)
  • M – Measurable (or Meaningful)
  • A – Attainable (or Action-Oriented)
  • R – Relevant (or Rewarding)
  • T – Time-bound (or Trackable)

 

  1. Specific (of Significant)
    Goals need to be clear and specific, or you won’t be able to focus your efforts or feel truly motivated to achieve it. When drafting your goal, try to answer the common  5 “W” questions:
    * What do I want to accomplish?
    * Why is this goal important?
    * Who is involved?
    * Where is it located?
    * Which resources or limits are involved?
  2. Measurable  (or Meaningful)
    We have to set goals that are measurable, this way we can track our progress and stay motivated. Assessing progress helps us to stay focused, meeting our  deadlines, and feeling the excitement of getting closer to achieving our goal.For example, if we have to lose 10 pounds we need to figure out how much food we need to eat calories we need to eat daily, how many days of exercises we need. Then we can can track weekly if we hit those goals.
  3. Achievable (or Action-Oriented)
    Your goal also needs to be realistic and reachable. You should never sell yourself short and not shoot for the moon but we still remain possible.An achievable goal will usually answer questions such as:
    * How can I accomplish this goal?
    * How realistic is the goal, based on constraints such as physical factors?For example, having a goal of losing 20 pounds when you only need to lost 30 pounds in 30 days is physically not something you want to do to create a healthy and maintain a healthy lifestyle.
  4. Relevant (or Rewarding)
    Make sure this goal aligns with your priorities and what you really want in life. That this goal is truly what you want,not what someone tells you, you should do.  Because if its not really what you want then even if you achieve them you won’t feel satisfied. So before all make sure you know what your priorities are before setting goals.A relevant goal can answer “yes” to these questions:
    * Does it seem worthwhile?
    * Does the time to achieve this goals align to your priorities?
    * Is this the right time?
    * Are you ok with the sacrifices that will be needed to achieve these goals?

    For example, for me I love how women look that go on stage for body competition, but the time and dedication to achieve that, the time away from family and concentrating on food for other than just feeling good is not something i willing to do. As amazing it would feel to do somethign like that, the time and giving up wine is not something i would want to do. But keeping up with a healthy balance lifestyle i am all about.

  5. Time-Bound (or Trackable)
    A goal without a date is just a dream, you need a deadline to focus on and something to work toward. This part of the SMART goal criteria helps to prevent everyday tasks from taking priority over your longer-term goals.A time-bound goal will usually answer these questions:
    *When?
    *What can I do 6 months from now?
    *What can I do 6 weeks from now?
    *What can I do today?

    For example, I want to lose weight by wedding in 6 months. Today I need to decided exactly how much I would like to loose, pick a workout plan and meal plan that i can do to reach my goals. Set weekly check in to check my progress, find support to help me get to my goals.

Now that you have got a blue print of how to set your S.M.A.R.T goals, get a pen and notebook and write them out, share it with someone and get working.

If you like more help with setting your fitness goals please contact me and love to help, teresa@teehansonfitness.com.

1901, 2017

Turkey Taco Mac

“I want this every night” at least that is what Kaiya said tonight. I have to agree dinner was amazing. And as Kaiya asked, “is

this healthy for us”. Yes baby it is.

Question would you eat this? It really is deceiving, it’s not that much cheese just melted so it looks like a lot!!

 

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Turkey Taco Mac
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Prep Time 9 minutes
Cook Time 21 minutes
Servings
cups
Prep Time 9 minutes
Cook Time 21 minutes
Servings
cups
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Rating: 0
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Recipe Notes

Nutrition Facts
Turkey Taco Mac
Amount Per Serving
Calories 263 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.04g
Cholesterol 43mg 14%
Sodium 508mg 21%
Potassium 415mg 12%
Total Carbohydrates 26g 9%
Dietary Fiber 5g 20%
Sugars 2g
Protein 27g 54%
Vitamin A 6%
Vitamin C 5%
Calcium 20%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.

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1310, 2016

Chicken Lo Mein

This week while me and my daughter we getting a few things from the grocery store for the week, she request chickenlomeinChinese food. She said she wanted the  noddles with chicken and veggies. She wanted to for us to order out, but i figure I was there at the store why not create my own. So that is just what I did. And guess what, it took less time to cook than it would have been to order take out and get it delivered.

The whole family loved it!! So I have to share!

Simple ingredients and less than 30 minutes to cook.

chickelomieningredients

 

 

 

 

 

 

 

 

 

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Chicken Lo Mein
Quick Chicken Lo Mein taste better than take out and takes less time to get on the table than ordering out. And you can make it Gluten Free
Votes: 0
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Cook Time 30 minutes
Servings
people
Ingredients
Cook Time 30 minutes
Servings
people
Ingredients
Votes: 0
Rating: 0
You:
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Instructions
  1. Cook pasta according to package directions. Meanwhile, in a small bowl, combine the cornstarch, soy sauce, rice vinegar, hoisin sauce, ginger and garlic and set aside
  2. In a large skillet, stir-fry chicken in 1 tablespoon of oil for about 5-8 minutes or until no longer pink. Removed with a slotted spoon. Drain the pasta and set aside when done
  3. In the same pan where the chicken was, add rest of the oil and frozen veggies. Follow instruction on package. Stir cornstarch mixture and add to the pan. Bring to boil; cook and stir for 2 minutes or until it thickens. Stir in chicken and pasta make sure all is covered with sauce and heat through.
  4. Serve
Recipe Notes

Nutrition Facts
Chicken Lo Mein
Amount Per Serving
Calories 283 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 1g 5%
Trans Fat 0.02g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 65mg 22%
Sodium 686mg 29%
Potassium 354mg 10%
Total Carbohydrates 20g 7%
Dietary Fiber 1g 4%
Sugars 2g
Protein 29g 58%
Vitamin C 7%
Calcium 1%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.

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