Stuffed Acorn Squash

I wanted to make a stuffed squash recipe before winter was over (although now I'm starting to think winter is going to hang around just a ~little~ bit longer

... and this one is perfect because it has some of my favorite things: turkey, salsa, onion, and a little bit of cheese for extra yum .

It's a quick & easy meal and perfect for your weekend meal prep

Ingredients:

-4 small acorn squash, seeded and cut in half

-1 tsp olive oil

-1 pound lean ground turkey

-1 small onion, diced

-2 tablespoon taco seasoning

-5 ou fresh baby spinach

-1/2 cup salsa

-1/4 c + 1 tbsp shredded mozzarella cheese

-green onion (for garnish)

Instructions:

1. Preheat oven to 400°.


2. Cut four small acorn squash in half. Scoop out seeds and discard. Spray with olive oil and place facedown on a cookie sheet and roast in oven for 30 minutes.


3. While the squash are roasting start preparing the stuffing. Cook 1 pound of lean ground turkey in a skillet. Add in one small diced onion and cook until onion is translucent.


4. Add 2 tablespoons of homemade taco seasoning. Chop 5 ounces of fresh baby spinach and add to skillet. Stir until spinach is wilted.


5. Add half of a cup of salsa and 1/4 cup of shredded mozzarella cheese. Stir till cheese is melted. Scoop 3/4 of a cup of stuffing into roasted acorn squash. Garnish with 1 tablespoon of shredded mozzarella cheese and green onion.


6. Enjoy warm or allow to cool and put into meal prep containers to enjoy a week full of delicious clean eating lunches for work.

Turkey Meatloaf Muffins

I have a really exciting recipe today. It's starting to get to be the time of year when I love making healthier versions of my holiday favorites. Meatloaf is one of my favorite comfort foods, for sure, but it's also one of the most unhealthiest. This recipe is a great healthier option & a super fast lunch on the go.

Hope you enjoy :)

• 2 lbs. ground turkey (or chicken)


• 3 egg whites


• 1 cup quick cooking oats


• 1/2 tsp ground cumin


• 1/2 tsp dried thyme


• 2 tsp dry yellow mustard


• 2 tsp black pepper


• 2 tsp chipotle pepper spice


• 1 tsp salt


• 2 tbsp garlic powder (2 cloves minced)


• 1 small onion (finely chopped)


• 2 celery stalks (finely chopped)

Directions

1. Preheat oven to 375 degrees.


2. Spray muffin pan with canola or olive oil.


3. Mix all your ingredients together in one large bowl.


4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.


5. Bake for 40 minutes.

Makes 12 muffins.

Superfood Saturday: Chlorella

Today’s superfood is super green and might be one you’ve heard about lately…

This superfood is rich with phytonutrients, including amino acids, chlorophyll, beta-carotene, potassium, phosphorous, biotin, magnesium and the B-complex vitamins.
Chlorella is a blue-green algae like its cousin spirulina.

Top benefits of chlorella:
~Detoxifies heavy metals
~Detoxifies radiation and chemotherapy.
~Supports your immune system
~Promotes weight loss
~Makes you look younger
~Fights cancer
~Lowers your blood sugar and cholesterol

Chlorella is one of the most nutrient-dense superfoods in the world and packs a serious nutritious punch. This and many other superfoods are in the shake that I drink daily to stay health and it's impacted my life in so many ways.

Ready to try it??
Message me and I’d love to connect you.

Check out my superfoods board here:
https://www.pinterest.com/trishzelenak/super-foods/

Acerola Cherry

Superfood Saturday: Acerola Cherry

This fruit goes by many names—Barbados cherry, wild crapemyrtle, and West Indian myrtle, to name a few. However, it is more known to the public as the vitamin C-rich acerola cherry.

This tiny fruit is grown on small shrubs and evergreen acerola trees. They thrive in the warm climates of Central America, South America, Florida, California, and Texas.

Benefits of this superfood 

~manages diabetes

~prevents cancer

~anti-aging properties

~boosts immunity

~improves metabolism

~improves heart health

~aid digestion

…That’s a lot of health benefits in one little cherry :) It’s also a part of the superfood shake that I drink daily and helps to keep me healthy. It’s nice to not have to worry about gathering up all these superfoods every month!!

  

Check out my board on Pinterest for more info on more superfoods!

https://www.pinterest.com/trishzelenak/super-foods/

Maitake, the dancing mushroom!

Fast facts...
~This mushroom is a type of adaptogen.
~Adaptogens assist the body by fighting against any type of mental or physical difficulty.
~Scientists are currently studying the unique way it supports overall health and fights illness.

“Maitake” means dancing mushroom in Japanese. The mushroom is said to have gotten its name after people danced with happiness upon finding it in the wild, such are its incredible healing properties. :)

It is used for its delicious taste (it is one of the major culinary mushrooms in Japan), as well as its anti-cancer, anti-viral and immune-enhancing properties in traditional Chinese and Japanese medicine.

Maitake mushrooms are rich in:

antioxidants
beta-glucans
vitamins B and C
copper
potassium
fiber
minerals
amino acids

The mushrooms are also:

fat-free
low-sodium
low-calorie
cholesterol-free

And it's also in my superfood shake :)

I know what you're thinking...
Mushrooms?! In a shake? Yes :) Along with many other superfoods, pre/probiotics, fruits & veggies, etc. It's honestly transformed my health and energy levels.

Interested in more?

check out my pinterest board for more superfoods :)
https://www.pinterest.com/trishzelenak/super-foods/

Crockpot White Chicken Chili

Hey everyone!

I was really excited to make chili this week even though it's almost 90 degrees here in Ohio! Oh well :)

Crockpot recipes are truly the fastest & easiest way to get a healthy dinner on the table! Just prepare in the morning or overnight and let it cook.

Here's the recipe:

Ingredients:
~32 oz. container of chicken broth
~1.5 pounds of chicken breast
~three cans of great northern white beans
~8 oz can of diced green chilis or diced sweet peppers
~1 large yellow onion diced
~1T crushed garlic
~2 tsp cumin
~1 tsp chili powder
~1/2 tsp salt

Once Finished Cooking, turn off crockpot and add:
~1 can of coconut milk
~ 1/4 cup chopped cilantro

Instructions:

1. Put all ingredients (minus coconut milk and cilantro) into a crockpot on high.

2. Stir and allow to cook for 3 hours.

3. Take out chicken breast and cut into small chunks and return to crockpot.

4. Stir in coconut milk and cilantro. Enjoy!

What are Probiotics?

Hi friends,

Usually on my superfood Saturday posts I focus on one superfood, but there is a lot of talk out there about pre- and probiotics and it can definitely feel confusing.

So I just wanted to explain a little bit about what they are, what they can do for you, and where you can get them.

Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes diseases. But your body is full of bacteria, both good and bad. Probiotics are often called "good" or "helpful" bacteria because they help keep your gut healthy.

Some ways they keep you healthy:

~ When you lose "good" bacteria in your body (like after you take antibiotics, for example), probiotics can help replace them.

~They can help balance your "good" and "bad" bacteria to keep your body working like it should.

Good bacteria are naturally found in your body. Probiotics help move food through your gut. You can find probiotics in some foods and supplements. But there are many different brands and strains so you have to make sure you are going with a good brand, so definitely do your research. However, my superfood shake that I absolutely love and drink daily has pre/probiotics in it. Probiotics, prebiotics, fiber, and enzymes help nutrient absorption and support regularity and healthy digestion- so it’s a pretty wonderful thing to take everyday, especially as you get older.  I’ve been making a mean PSL with my shake these days :)

If you would like more info on the shake & how it can help you, leave a comment below :)

Check out my superfoods board on Pinterest for more :

https://www.pinterest.com/trishzelenak/super-foods/

Mason Jar Harvest Bowls

Hey friends. Do you need a good salad recipe for your meal prep this week? I know sometimes I get to feeling like I am in a rut with my recipes and it's great to find something that is easy to make + revitalizes your weekday lunch!

This salad is like Thanksgiving in a mason jar 

Here's the recipe.

Mason Jar Harvest Bowls

Dressing (combine in one bowl)

~¼ cup Apple Cider

~¼ cup Apple Cider Vinegar

~¼ cup Olive Oil

~¼ cup shallots, minced

~1T Dijon Mustard

~1tsp Honey

~salt/pepper

Roasted Veggies (roast in 350 degree oven for 40 minutes)

~1 lb Brussel Sprouts, halved

~1 Red Onion, Chopped

~2 Sweet Potatoes, chopped

~2T Olive Oil

~Salt & Pepper

Additional Ingredients

~1 ½ lbs Turkey cutlet, grilled and chopped, allow to cool

~1 ½ cups Quinoa, prepare by package instructions, allow to cool

~3 Cups Kale, stem removed and chopped

~1 Pomegranate, seeded

~½ cup sliced almonds

Layer Mason Jar in the following order starting with dressing on the bottom

*allow all cooked ingredients to cool before putting into jars

1. Dressing


2. ¼ cup quinoa


3. ½ cup roasted veggies


4. ½ cup chopped turkey cutlet


5. ½ cup of chopped kale


6. 2T of Pomegranate Seeds


7. 1T of Slivered Almonds

*Makes 6 Mason Jars (use wide mouth, quart sized jars). Put on lids. Put in refrigerator. Use within three days. I make these on Sunday for lunches for myself and my husband for Monday through Wednesday. When ready to eat turn the jar upside down, shake, and then enjoy from the jar or pour into a bowl. :)

Comment below and let me know what you thought!

Clean Eating Chicken Noodle Soup

I love Fall because it gives me an excuse to make lots of different kinds of soup! We think chicken noodle soup should be a healthy option, but the canned versions are packed with sodium and virtually no nutrients from white pasta.  Soup is also a great option because you can freeze it and have a healthy meal anytime.

Here’s a Clean version of an old favorite !!

Would you and your family eat this?

~2 tsp olive oil

~1/2 cup chopped onion

~2 cups sliced celery (about 4 medium stalks)

~4 cups low-sodium organic chicken broth

~3 medium chicken breasts

~1 bag frozen soup veggies

~1 tsp dried oregano leaves

~1/2 tsp sea salt

~1/2 tsp ground black pepper

~1 1/4 cups dry whole wheat pasta (like penne, rotini, shells or farfalle)

~1/4 cup chopped cilantro

1. Heat oil in large saucepan over medium heat
2. Add onion and celery; cook, stirring frequently, for 5 minutes or until onion is translucent.
3. Add broth, whole chicken breasts, carrots, oregano, salt and pepper. Bring to a boil.
4. Once the chicken is mostly cooked, take it out, cut in chunks, and return to the soup to finish cooking
5. Add pasta, reduce heat to low; gently boil for 10 minutes
6. Add cilantro before serving.

Let me know if you make it! :)

Superfood Saturday: Spirulina!

<<Superfood Saturday: Spirulina >>

Spirulina is the most nutrient-dense food on the planet!

This blue-green algae is a freshwater plant that is now one of the most researched, and alongside its cousin chlorella, most talked about superfoods today. Grown around the world from Mexico to Africa to even Hawaii, spirulina is renowned for its intense flavor and even more powerful nutrition profile!

Top Benefits of spirulina:

1. Detoxes heavy metals

2. Eliminates candida

3. Helps prevent cancer

4. Lowers Blood pressure

5. Reduces Cholesterol

6. Lowers chance of stroke

8. Boost energy

9. Speeds up weight loss

10. Alleviates sinus issues

AND it’s one of the superfoods that I drink in my daily Shakeology :)

If you haven't tried Shakeology yet I would love to share more with you. Send me a message or post interested below and I will reach out.

*For more information on other superfood ingredients in shakeology you can see my past Super Food Saturday posts in my Pinterest library: https://www.pinterest.com/trishzelenak/super-foods/

Superfood Sunday: Rose Hips

<<< Superfood Sunday: Rose Hips >>

What are free radicals?
They are generated by oxidation reactions. Antioxidants inhibit oxidation. When in balance, they’re both good things and necessary for a number of biological processes. Unfortunately, a number of 21st century issues, including lousy diet and stress, can promote free radicals, causing an imbalance between free radicals and antioxidant levels. Consuming antioxidants helps bring balance back, helping to fight free radical damage and helping support a healthy immune system. Vitamins A, C, and E are known antioxidants. And so is today’s featured featured superfood:
Rose Hips!

Health benefits of rose hips include:

~reduce the symptoms of rheumatoid arthritis
~relieve various respiratory conditions
~prevent cancer
~lower cholesterol
~manage diabetes
~ regulate your digestive system
~boost the immune system,
~increase circulation
~help in building stronger bones.

Vitamins/Minerals:
~vitamin C, vitamin A, vitamin E, and B-complex, calcium, iron, selenium, manganese, magnesium, phosphorous, potassium, sulfur, silicon, and zinc … which definitely packs quite a punch of nutrients!!

Rose hips are actually the fruit of the rose plant and usually form in late summer and autumn, after the rose plant has been pollinated. Once the rosebud falls off, many people forget about roses, but the fruit of the plant is yet to come! They are some of the most nutritionally packed fruits on the planet.

Rose Hips is one of the ingredients in the Proprietary Super-Fruit/Antioxidant Blend in my Shakeology that I love & drink daily.  And I’ll tell you what: I have been traveling in New Orleans these past few days and having Shakeology in my daily diet has helped me IMMENSELY, as we have been eating out and getting minimal sleep and it gives me the boost of nutrients I need to get through the day.

Are you curious if Shakeology could possibly help your nutrition?? I'd love to share more with you :)

*For more information on other superfood ingredients in Shakeology you can see my past Super Food Saturday posts in my Pinterest library: https://www.pinterest.com/trishzelenak/super-foods/

Superfood Saturday: Quinoa!

Superfood Saturday: Quinoa

It seems like quinoa is EVERYWHERE these days, so I wanted to take some time today to talk about the benefits of this superfood. We love making it in our house- it is versatile and can be put in hot or cold recipes and has a great fluffy texture.

<Quinoa Health Benefits>

-Gluten free

-High in Protein

-One of the few plant foods that contain all nine essential amino acids

-Very high in Fiber, much higher than other grains

-Very high in Protein

-Has a low glycemic index, which is good for blood sugar control

It is also high in fiber, magnesium, B-vitamins, iron, potassium, calcium, phosphorus & vitamin E 

And it is one of the ingredients of the PROPRIETARY PROTEIN BLEND in my Shakeology that I love & drink daily. The protein in Shakeology helps to build lean muscles and reduce cravings and is a treat I truly look forward to everyday.

If you haven't tried Shakeology yet I would love to share more with you. Send me a message or post interested below and I will reach out.

*For more information on other superfood ingredients in Shakeology you can see my past Super Food Saturday posts in my Pinterest library: https://www.pinterest.com/trishzelenak/super-foods/

Seven Tips for a Happy Healthy Thanksgiving

We all love Thanksgiving. It's the start of a holiday season, it's a time of being grateful and counting your blessings, and, of course, there is always a spread of delicious food.

As a healthy lifestyle coach, people ask me how to "avoid" the Thanksgiving food. My response? You don't. You don't avoid, you make a plan and practice balance. That's right-- enjoy the food. Indulge a little on things you wouldn't normally have, but make some intentional decisions beforehand and carry them through the day. So with that in mind, here are my Super Seven tips for for having an enjoyable Thanksgiving while still going to bed without that over-full feeling of regret.

1. Relax. Enjoy your family and don't create a stress over the day. Stress won't be a productive part of the day.

2. Don't skip breakfast! Eat healthy foods earlier in the day and do not skip meals to "make up" for eating more at the Thanksgiving table.

3. Fill up your plate the first time with veggies, lean protein, and a small portion of a healthy carb (the carbs that are less likely to be loaded with sugars.)

4. Take time to talk with family and friends while you are eating. Don't eat too quickly.

5. Take smaller bits and chew up your food well. Give your brain time to realize your stomach is taking in food and give signals of filling up.

6. Decide on the treats you will have on your second plate. Enjoy them in reasonable portions.

7. Say no to unhealthy leftovers. Politely decline offers for taking home the desserts and casseroles so that you're not continuing the temptation post-Thanksgiving.

How to Transition to a Healthier Lifestyle

1. Believe in yourself and your vision for a healthier life.

Your past failures DO NOT MATTER.

Push aside self doubt. Put your eyes on the future and concentrate on being consistent on the below steps of Meal Planning and Prepping and YOU WILL achieve your health and fitness goals.

2. Get rid of all of the processed food in the house.

(If it is not in the house you are less likely to eat it.) If loved ones complain, ask them to please eat their processed junk food outside of the house or hide it where you can not see it. When in doubt whether an item is overly processed look on the ingredient list. Here are a few ingredients to stay away from: https://www.pinterest.com/pin/555420566519628151/

3. Start Meal Planning.

Go online or to your recipe books and find some clean recipes to make for the coming week. You will want to stick to recipes that contain whole fresh foods: lean proteins, complex carbs, fruits, veggies, and healthy fats. One site that I use to find clean eating recipes is: www.graciouspantry.com You can also find recipes and meal prep ideas that I use for my own family at www.pinterest.com/trishzelenak

4. Go to the Grocery.

Shop for your needed clean eating ingredients for the coming week based on your meal planning list. Stick to the outside of the grocery for as much as possible. Go into the aisles strategically to get specific items. Some of the things I go into the aisles for: oats, canned tomatoes and beans, coffee, nuts, whole kernel popcorn, and nut butters. Here is your guide to a healthy grocery cart: https://www.pinterest.com/pin/555420566519672905/

5. Start Meal Prepping.

I get out all of the ingredients that I will need for each recipe I am making.

Invite your family to help. I put my husband on grilling all of the lean proteins. My daughters like to put the eggs in the egg steamer to hard boil them. They also like to cut veggies. The family will appreciate your efforts more if they participate and see the work that goes into creating a healthy clean eating lifestyle for the family

I then start with anything that has a multi step process or takes a long time to cook. For example if I am preparing a slow cooker recipe or making brown rice. Both have long cook times so I start with these items first.

The next step is to work on anything that will use the same tools. For example cutting vegetables for my veggie tray and cutting veggies for a stew. I will do both of these things at once. If I crush garlic for the stew and also plan to make hummus, I will crush the garlic all at once and set aside the garlic so that it is ready for the next recipe.

Some of the things I make every week: hard boiled eggs, grilled chicken, a whole grain (brown rice, quinoa, faro, wheat berries, barley, etc.), a veggie tray w/lid (that has a small container with a healthy dip – ex: hummus), cut up fresh fruit, and a batch of blanched or roasted vegetables. I also like to make a stew or soup to freeze for later in the week when my fresh options are running low.

6. Move your body.

Whether you go to a gym or work out at home, find a type of exercise that you enjoy and works for your life. Make sure you are combining both cardio and strength training. If you would like to try out some options, I can provide you for FREE a 30 Day access to Beachbody on Demand to try dozens of different options to find what works best for you.

7. Accountability to another human.

Do not skip this step. Whether it is a best friend, mom, spouse, neighbor, a personal trainer, or online health & fitness coach (ME :)) to make sure you stay on track. You are motivated now, but that motivation is likely to fall by the way side when life takes over...that is unless you have someone to answer to so that you stay on track. It would be my pleasure to be that daily accountability partner for you.

8. Track Your Progress.

Take beginning weight, measurements, and pictures to establish a starting point. DO NOT weigh yourself frequently. In fact, I recommend that you put the scale in the back of a closet and only pull it out every 2-3 weeks to check your progress. Do not get on the scale unless you are committed to also checking your measurements. It is normal to only lose a few pounds yet drop drastically in inches especially when you are strength training and putting on muscle as you are losing fat.

9. CELEBRATE YOUR SUCCESS.

Once a week I recommend ONE (1) “treat” meal or other small treat to celebrate sticking to clean eating throughout the week. This is NOT a “cheat meal.” This is a celebration of you successfully sticking to clean eating throughout the week and fitting in your workouts on most days.

10. Share your success.

This is where the magic happens. When you share with your family and friends the steps you have taken to be healthier they in turn become healthier. When the student becomes the teacher...this is when your journey is secured and you know that even if you have a slight hiccup that you can get right back on track because you know the process :).

GOOD LUCK! I would love to help you through this process in one of my online healthy lifestyle accountability groups that I host monthly.