Habit-based nutrition

Blog

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 […]

[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 items on hands and just grab the fresh elements quickly. There's not much prep work or chopping. Second, it can be made quickly. From start to finish, this meal can be made in less than 30 minutes. Next, it's fairly expensive. And last, you can make a TON, like for a tailgating crowd.

 

This low maintenance recipe really does feed a lot of people, but doesn't require you to spend a ton of time in the kitchen (you know, so you can watch more football!) It combines convenience items and fresh elements to give a new twist on pizza.

 

 

Convenience Items:

-jarred pizza sauce

-premade bakery bread

 

Fresh Elements:

-pineapple

-tomato

-jalapeno

 

Of course, the beauty of pizza is that you can top it however you please. I went for a Hawaiian style last time I made it, but you can use whatever you have on hand or like (I see you pineapple-on-pizza-haters!) I left the jalapeno off of my boy's pizza and served this for dinner with a spinach salad to up the fresh element even more.

 

I do suggest pulling out some of the bread after you cut it to bring down the heaviness of this meal. I save the middle to make bread crumbs or homemade croutons!

 

 

Check out this recipe below and let me what you think!

 

What You'll Need:

  • 1 loaf Sprouted Grain or Whole Wheat bread from bakery
  • 1 drizzle olive oil
  • 1/2 cup jarred pizza sauce
  • 1 cup shredded mozzarella cheese
  • 6 ounces Canadian bacon, chopped
  • 1/2 cup pineapple, chopped
  • 1 cup cherry tomatoes, halved
  • 1/2 small jalapeno, cut into thin rings

 

What You'll Do:

  1. Preheat oven to 400 degrees F.
  2. Line a baking sheet with foil.
  3. Cut loaf in half and remove some of inside bread. (Save for bread crumbs by storing in ziploc bag in fridge).
  4. Drizzle olive oil on both halves and place in oven for 5-6 minutes.
  5. Remove from oven and on each half add 1/4 cup pizza sauce, 1/2 cup cheese, 3 ounces candadian bacon, 1/4 cup pineaple, 1/2 cup cherry tomato, and a few slices jalapeno (optional).
  6. Place back in oven for 10-15 minutes or until cheese is melted and bread is crisp.
  7. Cut each half into 1/4ths and enjoy!

 

Yield: 8 servings. 1 slice contains 221 calories, 6g Fat, 30g Carbs, 3g Fiber, 5g Sugar, 12g Protein

 

**Nutrition Facts do not take into account bread that was removed from inside loaf**

 

 

[RECIPE]: Curry Chicken Salad

[RECIPE]: Curry Chicken Salad

This week I prepped one of my favorite recipes: Curry Chicken Salad.   I’m in the final weeks of my 5-week Organic and Biochem lab and have to pack my lunches. I don’t want to worry about running to a microwave so I’m always opting […]

[RECIPE] Taco Tuesday: Taco Pizza

[RECIPE] Taco Tuesday: Taco Pizza

Tonight’s Taco Tuesday dinner was one of those “Gotta get it on the blog IMMEDIATELY” meals! I mean……just look at it……     Always looking for ways to spice up Taco Tuesday and tonight’s version – Taco Pizza – did not disappoint! This was SO […]

POOLSIDE MUST-HAVES: FitMark Meal Prep Bag

POOLSIDE MUST-HAVES: FitMark Meal Prep Bag

SUMMER IS HERE!! IT'S REALLY HERE!

 

Honestly, I'm partial to summer. I'm a July baby, my husband is a July baby, our dating anniversary is in July, and my second kiddo was born in July (I went into labor with him on the night of my birthday and he was born the next day!). It's also just the best time of year- 4th of July, grillin' and cookouts, fresh lemonade, the best fruit is in season, traveling and vacations, popsicles and ice cream, and spending the day at the pool!

 

Today I am sharing Part 1 of a 3-parter: My Poolside Must-Haves. It's Memorial Day weekend, so what better time than now to get yourself ready for those pool days so you can keep on track with your goals and stay fueled.

 

For Part 1 of my Poolside Must-Haves, I'm tying in a Product Review as well. This is a product I've been carrying around for a while now and I wanted to get some good use out of it before I gave it a proper product review. I already loved this product, but after our last pool trip, I realized this thing is worth it's weight in gold. SO what is this poolside must-have that I cannot live without?

 

A FitMark meal prep bag

 

 

The particular one I have is called The Shield and I have it in purple. But when I tell you I need all of these bags, I'm telling you I need ALL of them. I'm already eyeing the The Box and The Shield LG.

 

I previously had a cheapie meal prep bag I bought off Amazon and it did it's job for a while - until it didn't anymore. It really broke down quick! It also was a bit small for me and my needs. I knew there were more expensive options out there and I really narrowed it down to two companies and ultimately decided on the FitMark bag. NO. REGRETS.

 

At first I wondered if it was silly - did I even need a bag like this? I'm not a body builder. I'm just your average mom who likes to eat and get her fitness on. But I am busy and I DO like to have nutritious food options on hand so I'm not going HANGRY or worse - going through the drive-through when I don't need to be. This bag held my meals, snacks, and drinks all day while I was away at school this semester. It goes with us on zoo trips, weekend trips, even just day trips! I know when I start working a job outside of the house, it will be my best friend.

 

 

It came with two ice packs, three containers for food, and a divided supplement container (that is great for holding small snacks like nuts too!). It has pockets for silverware and napkins, side pockets for drinks or extra snacks, a back pocket (where I keep school papers and my phone), and a small front pocket where I store my keys and little odds and ends like chapstick. It's truly got everything you need!

 

Where this bag really shined for me lately was poolside. For my next Poolside Must-Have post I'll be sharing my favorite poolside snacks, but for now, let me just tell you, it held EVERYTHING for my family of 4 that we needed for the day and kept it all ice cold while sitting out in the blazing sun!

 

 

The one part of this bag that I wasn't totally sure of it's usefulness was the front zipper option where the front drops down and you can pull the containers out (instead of from the top). I hadn't really needed to use this option before but it came through so perfectly this past weekend!

 

I had packed cut up cheese and turkey to have on crackers and I didn't want to leave them sitting out in the sun to spoil while we ate. At first we were opening and closing the top part of the bag a million times to reach in and grab until I realized I could use the drop down part. Not only did it mean we could just reach in and grab as we needed without opening and closing, but it also kept the food completely shaded and COLD! Such a win. If you want to have food that needs to be kept cold at the pool this summer, you will LOVE having this feature. We also kept hummus in it so we could reach in and dip our veggies! Amazing!!

 

 

The strap on this bag is made from the same material as a seat belt so it's sturdy. This was another feature I didn't think mattered much until I realized my old bag was constantly slipping off my shoulder and when you're carrying kids, book bags, pool bags, anything - you really don't want something slipping and sliding around (especially food - hello mess!) or digging into your shoulder. The padding on the strap is so soft and keep the bags completely put - even as your hoisting a 3 year old up onto your hip.

 

The quality of this product is what truly wins out for me. I like to save money, therefore, I am willing to spend MORE if it means the product will LAST. I have no doubt with the quality this bag is made with that it will last me for years to come. Having had another bag to compare it to, I can tell you it FEELS different and is made with pure quality.

 

Having nutritious options around and not having to lug around a cooler that needs the ice changed and is heavy or a lunchbox that is too small to hold all of our food is going to make our pool days so much easier, help us save money, and help keep us eating healthy foods.

 

 

If you're looking for a meal prep bag to carry your meals to work, on trips, or to the beach or pool and you want something that will truly keep your food cold and will last you for years to come - you've got to check out the FitMark bags!

 

Here's a link to the bag I have:

https://fitmarkbags.com/meal-prep-bags/the-shield

 

Stay tuned for Part 2 of my Poolside Must-Haves where I will share my favorite poolside snacks!

 

Happy Memorial Day weekend everyone!♥

Budget Hack: Make Your Own Dips/Dressings [with recipes]

Budget Hack: Make Your Own Dips/Dressings [with recipes]

If you’re anything like my family, we love a good dip or salad dressing.   I have a few favorite brands (Bolthouse Farms, Newman’s Own, and Simple Truth), but as often as we use them, the expense adds up FAST!   Making your own dressings […]

Product Review: Beanitos

Product Review: Beanitos

It’s been a while since I did a product review and I could not have picked a better time.   My mom and I recently took a girls trip to Northwest Arkansas and while we were there we visited Whole Foods and I hit the […]

Recipe: 3-Ingredient Lemon Tart Greek Yogurt

Recipe: 3-Ingredient Lemon Tart Greek Yogurt


It's officially April and we all know the saying...

 

"April showers bring May flowers."

 

And as I sit and watch the rain pour out my office window, I can't help but smile because I have a new recipe to share that is ALL sunshine.

 

The inspiration for this one came after one of my favorite Chef's (Geoffrey Zakarian) on The Kitchen (BEST FOOD NETWORK SHOW!) shared a lemon tart recipe. And let me tell you, a week went by and I did NOT stop thinking about that lemon tart.

 

The truth is I am not an enthusiastic baker. I love cooking and I could do it all day every day (okay, I do!). But baking...requires a little more effort from me. I think it's because I'm impatient and there's so little room for improv!

 

Combine that with wanting to make more low calorie choices right now and I knew I HAD to find a way to get that lemon tart fix - without all the baking and calories.

 

I started with my old stand-by: Greek yogurt. I knew I wanted it to be creamy and tart and it's kinda perfect - greek yogurt is rather tart after all. I used homemade greek yogurt the first time I made it and then Fage Total 0 the second and both worked great.

 

I hoped and wished and prayed my baking aisle would have SOME sort of lemon pie filling and as always, Private Selection came through for me.

 

Kroger, you are seriously the MVP.

 

I suppose you could go "crustless" for this Lemon Tart yogurt, but I was willing to spend a few extra calories to have some crunch and regular ole honey graham crackers gave me exactly what I needed!

 

 

Y'all. This one came out like a DREAM.

 

Enough talking. Here's the super simple 3-ingredient recipe:

 

What You'll Need:

  • 1 cup nonfat plain greek yogurt (whatever brand you prefer)
  • 1 tablespoon lemon fruit filling (I used Private Selection)
  • 1/2 graham cracker sheet

 

What You'll Do:

  1. Place greek yogurt into bowl.
  2. Add in lemon fruit filling and combine.
  3. Crumble graham crackers on top and enjoy!

 

I told y'all it was easy! This recipe will be sure to fix your sweet tooth craving, give you a boost of protein, and benefit your gut health! Wins ALL around. Try this one out and let me know what you think!

 

 

Serving & Nutrition Information:

Yield: 1 serving. 1 serving contains 199 calories, 1g Total Fat, 24g Carbohydrate, 16g Sugar, 24g Protein.

 

 

Crock Pot Chicken 6-Ways

Crock Pot Chicken 6-Ways

Cook chicken ONCE and get SIX meals?!   Yes indeed. I promise it’s not too good to be true!   I hear it often and I also fully understand it – cooking healthy meals can be time consuming.   Convenience foods require little to nothing […]