Oct 11, 2018

Healthy Instapot Egg Roll in A Bowl AKA Crack Slaw

Healthy Instapot Egg Roll in A Bowl AKA Crack Slaw

We love this recipe. I make it all the time. It's full of good for you veggies and very easy to make. I just recently learned how to make it so quickly in my pressure cooker. It helps you get in more vegetables and live a healthier lifestyle. It is really good if you are following a low carb lifestyle as well, or carb cycling and need a low carb meal.

  • 1 small package lean cooked ground turkey - saute up with one largely diced onion in  2 tsp coconut oil, ghee, or sesame oil. Season meat with a tiny pinch of sea salt and a hefty shake of black pepper. and garlic powder. 
  • 1 tsp  Toasted Sesame Oil
  • 3 Garlic Cloves, minced or 1-2 tsp of prepared garlic
  • 1 small head cabbage, sliced thin and chopped OR a bag of cabbage and onion slaw (or you can do half cabbage and half broccoli slaw)
  • 2 TBSP Low Sodium Soy Sauce OR Coconut aminos (coconut aminos gives it more of a sweetness) 
  • 1 tsp Chili sauce or sriracha sauce
  • approx 1 inch of Fresh Ginger, fresh grated. Optional but gives it a lot of fresh flavors
  • 2 cups cooked Brown Rice. Keep the rice on the side. Or cauliflower steam fresh rice bag.

Directions:

Set the pressure cooker to saute.

Brown the onions for a few minutes until opaque and golden. Add in lean ground meat and saute until cooked. Once cooked add in garlic and cook for just 1-2 min. Sprinkle with a TINY bit of salt and a hefty shake of pepper -- Go light on the salt because you will be using soy sauce.

Once the meat is cooked turn off the pressure cooker. Add in the cabbage slaw and the broccoli slaw, or just use cabbage slaw. Add 2 tbsp of soy sauce, chili sauce or sriracha, fresh ginger, 2 tbsp of water, and a tsp of sesame oil. Stir the mixture. 


Secure lid. Select manual and set time to 0 (yes zero minutes) and let it come to pressure. Once its done, release the steam and open up the pressure cooker. Make sure you are careful when you open the steam valve or you could burn yourself. 


Once it's done, Taste it and make sure it is seasoned well for your taste, adding more salt and pepper as needed. I love to top it with a small drizzle of honey, more sriracha sauce and a teaspoon of toasted sesame seeds. 

I like to allow each person to make it how they like it. 
Serve with brown rice (or cauliflower rice for low carb). 


Time Saving Tip! You could use what I call my master meat mix -- precooked/frozen meat/onion mix - you can use it from its frozen state or thaw it, break it up a little then mix it in with the mixture. If using frozen meat you do not need the 2 tbsp of water. 

I like to cook up a few pounds of ground meat and keep it in 1 lb portions in the freezer for a quick meal. You can make this, or tacos, or spaghetti on zoodles or noodles. It makes life so much easier to have these precooked. 

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Thanks for stopping by my blog!

xoxo

Jennifer Wood 

Healthy Egg Roll in A Bowl AKA Crack Slaw

We love this recipe. I make it all the time. It's full of good for you veggies and very easy to make.

Egg Roll in A Bowl AKA Crack Slaw
  • 1 small package lean cooked ground turkey - saute up with one largely diced onion in  2 tsp coconut oil, ghee, or sesame oil. Season meat with a tiny pinch of sea salt and a hefty shake of black pepper. 
  • 1 tsp  Toasted Sesame Oil
  • 3 Garlic Cloves, minced or a tsp of prepared garlic
  • 1 small head cabbage, sliced thin and chopped OR a bag of cabbage and onion slaw (or you can do half cabbage and half broccoli slaw)
  • 2 TBSP Low Sodium Soy Sauce OR Coconut aminos (coconut aminos gives it more of a sweetness) 
  • 1 tsp Chili sauce or sriracha sauce
  • approx 1 inch of Fresh Ginger, fresh grated. Optional but gives it a lot of fresh flavor
  • 2 cups cooked Brown Rice. Keep the rice on the side. Or cauliflower steam fresh rice bag.
Brown Ground Turkey in the oil with Salt and Pepper. Go light on the salt because you will be using soy sauce. Bring the pan back to med-high heat and add a tsp more of oil if needed; saute cabbage and brocolli slaw (optional) until cooked and they start to get a little brown but not burnt. You can stop once its cooked, but I prefer to keep going and get it more "stir-fried"

Once its pretty much done, stir in the Soy Sauce, and Sriracha or chili paste. Taste it and make sure it is seasoned well for your taste, adding more salt, a small drizzle of honey, or more sriracha sauce. 

I like to allow each person to make it how they like it. 
Serve with brown rice (or cauliflower rice for low carb). 


Time Saving Tip! You could use what I call my master meat mix -- precooked/frozen meat/onion mix - just heat in microwave, or thaw, and add into the cabbage mixture once its cooked.  I like to cook up a few pounds of ground meat and keep it in 1 lb portions in the freezer for a quick meal. 

Follow me on Facebook for more easy recipes, motivation, fitness, fun and inspiration.

Thanks for stopping by my blog!

xoxo

Jennifer Wood 

Sep 30, 2018

Fall Fitness and Nutrition Online Accountability Group




How is September almost over!?!? 

Did you set a goal to get back into a routine and/or work on your nutrition; but, it just hasn’t happened yet?? 

Maybe you need accountability and a place for support and help with what to eat, how much to eat, ugh!! it can be so confusing right!!?? It really doesn’t have to be! I got you girl.

Or maybe you know what to eat, but you just lack motivation and need a place to recommit and be accountable. This group is for you! 

Right now our next FALL group is kicking off and the energy is contagious! Its what motivates me daily to get my 💪🏼workout done, and make healthier choices (most of the time  )! 

The hubby and I recently finished this new 4 day a week program and got really great results. I didn't really change my nutrition much and we worked out less. Many of my clients who struggled to stick with a program did the entire program and loved it. I have seen a huge success rate with this one. I will be restarting this program if you'd like to do it with me for round 2! 

Here's a few deets:
👉doing JUST 4 workouts a week
👉30-40 minutes per workout
👉3 rest days a week
👉Enjoyed ALL the food groups + cheat meals (NO CRAZY RESTRICTIONS )
👉mindset shift from all-or-nothing to RELAX and trust the process
👉being challenged and encouraged in an incredible private online group including members from the US, UK and Canada as we pushed each other to achieve our potential!

I am am looking for THREE more busy moms who are serious about making some changes. 

Busy moms who want some accountability, guidance, motivation and support to get it done!  

It's perfect timing  if you are looking to start something new as the school year begins, moms... we know you're busy, but this fits into ANY schedule. 


Email me at jenniferwoodfitness@gmail.com, or contact me on Facebook, or Instagram if you'd like me to send you the details, or if you want me to share the link to the free sample workout with you!

Sep 29, 2018

What to avoid in a health shake/protein shake/meal replacement smoothie.

I really don’t like to bash other products but this is more to help educate you in what to look for and what to avoid in a health shake. Because when a product is cheaper there’s a reason. Companies make money off your purchase and they do cut corners to keep costs down and profits higher. Being mindful of the ingredients and how it’s processed will help you decide what product is the best for you.



So just going off of this label here are a few things I noticed:

Whey concentrate is not good. It’s the cheapest form of protein and it has most of the toxins in it vs whey isolate which is the clean more expensive part.
Most cheaper shakes use this concentrate to save money.

Any type of soy or soy lecithin can negatively impact your estrogen levels. Many soy products are are also genetically modified which makes it even worse.

Also note the large amount of ingredients you can’t pronounce or even know what it is.

Sucralose is fake sugar - Splenda. It was discovered when trying to create a pesticide. Hmm let’s eat pesticide. Yum!

Acesulfame is also an artificial sugar that has been linked to cancer.

Artificial colors and flavors

And the other thing that matters is how are the vitamins and minerals processed and where do they come from. Our body will not absorb them if they are not processed a certain way. And our bodies absorb much better from natural sources.

Bottom line you get what you pay for. It’s $50 for 30 servings but you aren’t getting superfoods, digestive enzymes, priobodics and preobodics, phytonutrients, adaptogens, etc like you do w shakeology. They do not even compare in quality or content.

Just make sure to do research to find something that will help you be healthy and make achieving your goals easier vs making it harder.

If you need a recommendation I have something I’ve used once a day for over 6 years. I swear by it! Just send me a message and I would be happy to share some information with you so you can decide for yourself. Our product also comes with a 30 day bottom of the bag guarantee. I don't know of any other company that offers this.

Sep 25, 2018

Fixate Inspired Healthy Chicken and Turkey Sausage Gumbo



Fixate Inspired Healthy Chicken and Turkey Sausage Gumbo


Ingredients:

2 Tbsp ghee or olive oil
1 lb. raw turkey sausage links or turkey sausage whole.

2 lb chicken shredded and deboned (I prefer dark meat for more flavor, but breast is leaner - boil this with vegetable scraps to make stock, or buy premade chicken stock and a rotisserie chicken to save time)
3 stalks celery chopped 

2 carrots, chopped finely
1 large onion chopped
1 chopped green bell pepper (optional - have used 6 mini peppers chopped before) 
3 cloves garlic, chopped 
2 cups tomato puree 
10 cups low-sodium organic chicken broth + 1 packet unflavored gelatin (helps thicken the soup)
10-12 oz sliced, frozen okra (1 bag) 
1 Tbsp. Cajun seasoning (look for one without msg, or make your own - these blends typically have salt in them, if not, add salt to taste)
3 bay leaves 
1 Tbsp. Worcestershire sauce 
 2 tsp. instant espresso powder ¼ cup cornstarch (preferably GMO-free) + ¼ cup water (combine to make a slurry)
1/4 cup cornstarch or 1/4 arrowroot powder + 1/4 cup water; stir to combine.  


Heat ghee, or oil in large soup pot over medium-high heat.


Add sausage (s) whole to the pot; sear for approx. 5 minutes, turning occasionally until browned on all sides. Remove from pan and set aside. Cool, slice in half then half again. 

Add celery, onion, bell pepper to same soup pot; cook over medium-high heat, stirring frequently, for approx 10 min, add in carrots, saute about 10 more minutes. Add in garlic, saute for a few min. This is where the flavors really develop. Don't be afraid to let them cook. Just keep stirring occasionally.

Add tomato puree; cook, stirring occasionally, for 8 to 10 minutes, or until it becomes very thick and darkens. (Don’t worry if it sticks and browns on the bottom of the pan, just don’t let it turn black.) 


Add broth mixture, okra, sliced sausage, Cajun Rub, bay leaves, Worcestershire sauce, salt, and espresso powder. Bring to a boil. Reduce heat to low; gently boil, stirring occasionally, for 20 minutes. 


Remove bay leaves. Add cornstarch slurry. Bring back to a boil, stirring occasionally. Remove from heat. Cover and let sit for 10 minutes.

Plating:

Place 1/2 cup of brown or white rice into a bowl. Top with gumbo. Sprinkle with file gumbo powder (optional) and extra cajin seasoning if you like it HOT! I like mine spiceyyyy!

Fixate equivalents: 1 red and 1 green 1 yellow if having it with rice.



Join my free Healthy Happy Body and Mind Facebook group for recipes, tips, fitness motivation and inspiration

Need help with your nutrition? Meal plan, support, motivation, encouragement? Ask me OR click here to learn more, about my 10 day jump start Shakeology challenge. Only $30. Starts in January 2019. 


xoxo Jennifer Wood

Tips: I have tried this with tomato paste once and it turned out great. You can easily substitute. Use a small can.