Blog & Resources
CROCKPOT BEEF AND BROCCOLI This Chinese take-out favorite is super easy to make at home and so delicious! INGREDIENTS 2 lbs. sirloin steak or boneless beef chuck roast, sliced thin 1 cup beef broth 1/2 cup low sodium soy sauce 1/4 cup brown sugar 1 Tablespoon sesame oil 3 garlic cloves, minced 4 Tablespoons cornstarch…
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Yellow Squash Ribbons with Red Onion and Parmesan (Add Grilled Chicken – Optional) This super easy dish can also be made with zucchini or a colorful combination of zucchini and yellow squash. Add chicken for additional protein. 4 servings (serving size: about 3/4 cup) Nutritional Information: Calories 84 Calories from Fat 36 % Fat 3.4 g Sat fat 1.4 g …
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This yummy, Italian-flavored soup takes advantage of quick-cooking ingredients—boneless, skinless chicken breast, bagged baby spinach, and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you want to save on time, you can substitute 3 to 4 tablespoons of store-bought basil pesto. …
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Garlic Honey Pork Tenderloin + Sweet Bell Pepper Salsa roasts a juicy pork tenderloin in a honey and garlic glaze and tops it off with an easy sweet bell pepper salsa! Ingredients 2 TSP olive oil, divided 1 pork tenderloin loin 2 TBSP honey 1.5 tsp minced garlic 1.5 tsp garlic powder 1/2 medium onion,…
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Kim B. 1. What made you decide you wanted/needed to start a program here at IF? I was at lake with niece and great nieces there was a steep hill between lake house and lake. Trip down was fine trip up not so. At the top I thought my heart was going to beat out of my chest. I thought to…
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Ingredients (makes 6 servings): Roasted Spaghetti Squash 1 large spaghetti squash, or 2 small squash 1 TBSP olive oil 1/4 tsp salt Buffalo Sauce 1/3 cup hot sauce 1/3 cup nonfat greek yogurt 1/2 TBSP garlic powder 1/2 TBSP paprika salt and pepper to taste 1 pound cooked boneless skinless chicken breast, cubed or shredded…
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BANANA SMOOTHIE 1 Scoop Vanilla Protein Powder 1 tsp Vanilla Extract 1/4 Banana 3/4 Cup Unsweetened Vanilla Almond Milk 1/4 Cup Oats 1 Cup of Ice Calories: 232 Carbs: 21g Protein: 27.5g Fat: 5.2g
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Start to finish: 1 hour 40 minutes (40 minutes active) 1/2 cup cracked freekeh or Grain of your choice 1 teaspoon kosher salt, divided 1-1/2 cups water 1 medium zucchini (about 1 pound), coarsely shredded, preferably using a food processor 2 tablespoons plus 2 teaspoons extra-virgin olive oil, divided 1 cup finely chopped yellow onion…
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GIVING A HAND FOR BANDS A simple and effective way to workout on down days are by using resistance bands Easy to find and even easier to use, these bands are versatile and supplya challenging and fulfilling workout. Performing resistance band exercises can have a range of benefits, including: They can add extra load to your…
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I had always been active and athletic, but in my mid-thirties I hit a point where I was in the worst shape of my life! There’s a picture my husband took of me in the summer of 2019 on a hike up Mt. Cardigan. It was a wake-up call – I did not like what…
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