Habit-based nutrition

Author: prepandpepllc

[RECIPE]: Loaded Mac & Cheese

[RECIPE]: Loaded Mac & Cheese

So before I even start…I have a confession about this mac and cheese recipe….   I’ve been cooking my entire life. Through my Nutrition degree I’ve had to take my share of cooking classes, like Meal Management and Food Science. I know for a truly […]

[RECIPE]: Balanced Breakfast Bowls

[RECIPE]: Balanced Breakfast Bowls

These breakfast bowls might be my new favorite breakfast!   I got the idea when I bought the Healthy Choices Power Bowls: Unwrapped Burrito Scramble. This frozen meal was SO delicious. I loved the flavors and it was just enough food to give me a […]

8-WEEK CHALLENGE TO BUILD HEALTHIER HABITS

8-WEEK CHALLENGE TO BUILD HEALTHIER HABITS

I am SO excited to FINALLY be rolling out the details of my 8-Weeks to Build Healthier Habits Challenge!!

 

I have been contemplating for a long time HOW to help the ladies around me who want to make changes in their lives. I knew I wanted to use the format of a challenge, but was overwhelmed at the thought of the many different directions it could go. When I took a step back and really thought about it, I decided to LISTEN to what questions I was being asked about how I have been so successful in my lifestyle change. The same question comes up over and over and over again--

 

"How did you make a change?"

 

And my answer is the same every time--

 

"I built healthier habits."

 

And that is EXACTLY what this challenge is about. Making changes to your lifestyle can be difficult. Knowing where to start, what to do, how to stay on track can be overwhelming. This challenge walks you through WHAT habit building is and HOW to do it. Each week covers a new topic so that your good habits can build in a progressive and seamless manner that fits YOUR life. It offers guidance, accountability, and support. In 8 weeks, you CAN make the changes you want to make and we are going to do it together.

 

Here's a little about the challenge--

 

What the 8-Weeks to Build Healthier Habits Challenge IS:

-Each week a new Habit is covered for challenger to adopt

-Weekly e-mail about that week's Habit with information, tips, activities, and resources

-Priority Planner mailed out to all challengers to fill out and strengthen daily habit-building

-Private support group (on Facebook) for challengers to engage, ask questions, offer/receive support, and participate in weekly activities related to challenge

-Weekly LIVE Q&A where I cover the habit more in depth and give you a chance to ask questions and discuss the habit

-Prizes to reward participating challengers who engage in the support group and practice the weekly Habit

 

 

What the 8-Weeks to Build Healthier Habits Challenge is NOT:

-One-on-one Nutrition Coaching (there will be NO 1:1 coaching and ALL communication will be through Facebook group)

-A weight loss challenge (weight loss may be the goal for some participants, but that is not the focus of this challenge!)

-A calorie/macro focus (there will be NO calorie/macro calculations done; all nutrition habits will be based on food groups)

-A fitness challenge (physical activity will be a habit covered but NO fitness plans will be given out)

-Individual consultations (this is a group challenge!)

-No refunds offered (once you're in - you're in!)

 

Additional Details--

START DATE: Friday, February 1st

END DATE: Friday, March 29th

COST: $80 (paid through PayPal on website)

REGISTRATION OPENS: Monday, January 21st (limited number of participants)

 

 

I am SO excited to do this with you guys! I know how important it is to find an approach that fits YOUR needs and a habit-based approach is SO valuable. I can't WAIT to see how much this challenge changes your life! Stay tuned for the announcements leading up to the registration date so you can reserve your spot! 🙂

 

 

[RECIPE]: Sorta Lasagna Soup

[RECIPE]: Sorta Lasagna Soup

Sorta Lasagna Soup…..but not quite!   If you’ve never made the Lasagna Soup recipe from SkinnyTaste, you, my friend, are missing out! Link for her recipe here   This soup is inspired by that recipe. I made it the original way once and as always, […]

[RECIPE]: Farro Stuffed Sweet Potato

[RECIPE]: Farro Stuffed Sweet Potato

A few weeks ago I shared a Warm Farro & Kale Salad recipe. When making a grain like Farro, I like to batch cook (making a bunch at once) and use it across several recipes! I LOVE farro and will make the salad, this recipe, […]

[RECIPE]: Loaded Tortilla Soup

[RECIPE]: Loaded Tortilla Soup


Yesterday in Arkansas it snowed for like half a second and the whole state lost its mind!

 

 

 

In all seriousness, it was COLD. And all I wanted was a big bowl of soup. I normally go for a comfort food soup on a "snow" day with lots of fall flavors and seasonal produce, but something about the week before Thanksgiving has me avoiding those foods. Probably because I know I'll be eating them for an entire week straight and then....leftovers.

 

So I took a little break from Fall flavors and made one of my favorite recipes - my Loaded Tortilla Soup. I call it loaded because truthfully, I just throw everything in that I can and then use ALL the toppings.

 

This is a lot like my Taco Soup recipe, but uses more veggies and I use thin corn tortilla strips to top it as well as spicy pepperjack cheese.

 

Give this recipe a try on your next chilly day. It reheats great so you can batch make it as well. Just skip adding the zucchini until you're ready to eat it.

 

 

 

What You'll Need:

  • 1 pound lean ground beef (93/7)
  • salt, pepper, onion powder
  • red bell pepper, chopped
  • 1 can black beans, drained
  • 1/2 cup golden corn
  • 1/2 cup white corn
  • 1 can rotel diced tomatoes
  • 1 tablespoon chili powder
  • 4 cups beef broth
  • 2 cups zucchini, spiralized
  • 6 thin corn tortillas, cut into strips and baked
  • 1/4 cup + 2 tablespoons shredded pepperjack cheese
  • 1 avocado, cut into slices
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup + 2 tablespoons nonfat plain greek yogurt
  • ciltantro

 

What You'll Do:

  1. Brown ground beef in large stock pot over medium heat until no longer pink.
  2. Drain fat and remove pot to heat.
  3. Add bell pepper and salt, pepper, onion powder and cook for 5 minutes over medium heat.
  4. Add beans through chili powder and stir to combine.
  5. Add beef broth to pot and turn heat to high, bringing liquid to a boil.
  6. Reduce to a simmer and let cook for 10 minutes.
  7. Add zucchini and let cook addition 5 minutes.
  8. Serve in bowls with 1/4 tortilla strips, 1 tablespoon cheese, 1/4 avocado, 1/4 cherry tomatoes, 1 tablespoon greek yogurt, and top with cilantro.
  9. Serve warm and enjoy!

 

Yield: 6 servings (includes toppings). 1 serving contains 329 calories, 14.5g Fat, 26g Carbs, 7.5g Fiber, 4g Sugar, 25.5g Protein

[RECIPE]: Warm Farro & Kale Salad

[RECIPE]: Warm Farro & Kale Salad

In my last recipe blog post I was excited because Fall is here which means soup season!   But I’m also excited about Fall salads this year! Fall can be a tough time for me in the produce department. I miss my strawberries and tomatoes […]

FREE DOWNLOAD: Weekly Meal Planning Sheet

FREE DOWNLOAD: Weekly Meal Planning Sheet

Picture this:     You’re going on a trip out of state. It’s somewhere you’ve been BEFORE, but it’s still not totally familiar. You know the general direction you should head so you start driving. Some times passes and you’ve done alright, but suddenly you […]

[RECIPE]: Thai Chicken Noodle Soup

[RECIPE]: Thai Chicken Noodle Soup


Hello, Fall! I am so happy to see you!

 

It was nearly 90 degrees here in Arkansas for the first few weeks of October so the cooler weather is welcomed by me!

 

To kick off the Fall season, I made Thai Chicken Noodle Soup. This is a Cooking Light recipe that I changed up and made my own (you can see the original recipe at the bottom of this post).

 

Here are some of the star players for this soup, but truthfully they ALL shine!

 

 

One of the big changes I made for this soup was upping the veggie count by adding carrot and bell pepper. The more veggies, the better.

 

For the noodles, I've probably used every noodle under the sun. This time I used Maifun brown rice noodles, but I really prefer a thicker noodle for this soup. The original recipe calls for pad thai noodles and I like to use brown rice stick noodles. Truthfully, you can use whatever noodle you like here.

 

I've used both full fat coconut milk and light coconut milk for this recipe and I really prefer the lighter version in this soup so that the other ingredients aren't overshadowed.

 

I know not everyone has an Asian section at their grocery store so I've included my Amazon Store link so you can shop my store directly for the products that I use. For this recipe I've included my favorite brown rice noodle, coconut milk, and the BEST red curry paste. You can find these items under the Food Products section. I also have my stock pot that I use for soups under the Cooking Tools section. Check it out!

 

www.amazon.com/shop/prepandpepllc

 

For the chicken in this recipe, I cook it in the crockpot. I realize this seems like an extra step and one that takes a long time, but I promise it is worth it. The chicken is so moist and when you add it to the broth, it really is magical! However, if you're pressed for time, cooking the chicken on the stove top or in the oven and dicing it works fine. I've even used a rotisserie chicken before!

 

 

This recipe is super tasty, full of good veggies, lean protein, and whole grains! It also makes a lot so hellooooo, leftovers! Give this one a try and let me know if you like it!

 

 

 

What You'll Need:

  •  1 pound boneless skinless chicken breast
  • 1 tablespoon oil
  • 3 carrots, peeled and chopped
  • 1 red bell pepper, chopped
  • 2 teaspoons red curry paste
  • 1 1/2 teaspoons curry powder
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon ground coriander
  • 6 cups chicken broth
  • 1 can light coconut milk
  • 2 tablespoons soy sauce
  • 1 package brown rice noodles
  • 1/2 pound snow peas, trimmed and cut in half
  • 3 cups spinach
  • cilantro, crushed red pepper, lime wedges, toasted peanuts (optional toppings)

 

What You'll Do:

  1. Place chicken breasts in slow cooker on HIGH for 4-6 hours.
  2. Remove from slow cooker, shred with fork, and set side.
  3. Heat oil in large soup pot over medium heat.
  4. Add carrot and bell pepper to pot and cook 5 minutes or until soft.
  5. Add red curry paste and remaining seasonings through coriander to pot and stir to combine.
  6. Add chicken stock, coconut milk, and soy sauce to pot and bring to a boil.
  7. Reduce heat and let simmer for 5 minutes.
  8. Add chicken, noodles, and snow peas to pot and cook for additional 10 minutes.
  9. Add spinach and stir until wilted.
  10. Place soup in bowls and top with desired toppings.
  11. Enjoy!

 

Original Cooking Light recipe:

https://www.myrecipes.com/recipe/coconut-curry-chicken-soup

 

[RECIPE]: French Bread Pizza

[RECIPE]: French Bread Pizza

With football season quickly approaching (EEEK!), I wanted to share one of my favorite game day recipes – French Bread Pizza.     This is a great recipe for a few reasons. For one, it’s EASY to make. You can keep most of these convenience […]