Optimize Your Workout

Have you ever wondered if you’re making the most of your workout by exercising at the right time of day? Check out this article to see the perks of working out in the morning or afternoon to help decide what’s best for you.

Slow Cooker Sweet and Spicy Satsuma Turkey

If you haven’t already invested in a slow cooker, then you definitely need to! It’s such a time saver and there are so many different things you can make with it that I bet you never even knew you could. For example, we found this amazing recipe for sweet and spicy satsuma turkey, and it’s only 277 calories! Thanks to myrecipes.com, check it out below:

Nutritional Information

  • Calories 277
  • Calories from fat 0.0 %
  • Fat 5.7 g
  • Sat fat 1.4 g
  • Mono fat 2 g
  • Poly fat 1.6 g
  • Protein 28.6 g
  • Carbohydrate 24.7 g
  • Fiber 1.8 g
  • Cholesterol 109 mg
  • Iron 2.8 mg
  • Sodium 398 mg
  • Calcium 59 mg

Ingredients

  • 3 cups thinly sliced red onion (1 large onion)
  • 3/4 cup riesling or other slightly sweet white wine
  • 2/3 cup fresh orange juice (2 large oranges)
  • 1/3 cup orange marmalade
  • 2 teaspoons tamarind paste
  • 1/2 teaspoon crushed red pepper
  • 3 3/4 pounds bone-in turkey thighs, skinned
  • 2 teaspoons five-spice powder
  • 1 teaspoon salt
  • 1 tablespoon canola oil
  • 2 cups fresh Satsuma mandarin orange sections (about 7 oranges)
  • 1 1/2 tablespoons cornstarch
  • Sliced green onions (optional)

Preparation 

  1. Combine first 6 ingredients in a 5-quart oval electric slow cooker.
  2. Rinse turkey with cold water; pat dry. Sprinkle turkey with five-spice powder and salt. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add turkey; cook 3 to 4 minutes on each side or until browned. Place turkey in a single layer over onion mixture in slow cooker, overlapping slightly. Add orange sections. Cover and cook on LOW for 4 hours.
  3. Remove turkey from slow cooker. Remove bones from turkey; discard bones. Place turkey on a platter. Pour cooking liquid and orange sections into a medium saucepan, reserving 1/4 cup cooking liquid. Combine reserved cooking liquid and cornstarch in a small bowl, stirring with a whisk until smooth. Stir cornstarch mixture into orange mixture in saucepan. Bring to a boil; cook, stirring constantly, 1 minute or until sauce thickens.
  4. Serve sauce over turkey. Sprinkle with green onions, if desired.

It’s a New Year, Which Means a New You!

The new year is upon us, which means it’s time for those resolutions. Many of us may decide to focus on setting some fitness goals for 2017. We want to help make sure you not only set realistic ones, but also stick to them. Check out this great article we found that gives you 5 great tips for goal setting success.

Stay Warm With Some Turkey Meatball Spinach Tortellini Soup

Nothing helps warm you up better than a delicious bowl of hot soup! What’s even better is not feeling guilty after eating it.

Thanks to skinnytaste.com, check out this healthy recipe for some turkey meatball spinach tortellini soup:

  • Servings: 6
  • Size: 1 1/2 cups
  • Calories: 271
  • Fat: 9 g
  • Carb: 26 g
  • Fiber: 3 g
  • Protein: 20 g
  • Sugar: 3 g
  • Sodium: 1064 mg
  • Cholesterol: 89 mg

Ingredients:

For the Meatballs:

  • 10 oz 93% ground turkey
  • 2 tbsp seasoned whole wheat breadcrumbs
  • 2 tbsp grated parmesan cheese (Parmigiano Reggiano)
  • 2 tbsp parsley, finely chopped
  • 1 large egg
  • 1 clove garlic, minced
  • 1/8 tsp kosher salt

For the soup:

  • 1/2 tbsp unsalted butter
  • 2 stalks of celery, chopped
  • 1 small onion, chopped
  • 1 large carrot, peeled & chopped
  • 2 cloves of garlic, minced
  • 4 (14.5 oz) cans reduced sodium chicken broth (I used Swansons)
  • 1 small Parmigiano-Reggiano rind (optional)
  • 9 oz refrigerated spinach cheese tortellini (Buitoni) fresh ground black pepper, to taste
  • 3 cups loosely packed baby spinach
  • fresh grated Parmigiano-Reggiano for topping

Directions:

Combine the ground turkey, breadcrumbs, egg, parsley, garlic, salt and parmesan cheese. Using your (clean) hands, gently mix all the ingredients well until everything is combined. Form small meatballs, about 1 tbsp each, you’ll get about 20 to 22.

In a large nonstick pot or Dutch oven, melt the butter over medium-low heat. When melted, add the celery, onion, carrot & garlic. Cover and reduce heat to low and cook for approximately 8-10 minutes until vegetables begin to soften.

Add the chicken broth and parmesan rind and increase heat to medium-high and bring to a boil. When broth boils, season with black pepper to taste. Reduce heat to medium and gently drop in the meatballs. Cook about 4 minutes.

Add the tortellini and simmer until cooked according to package directions, about 7 minutes.

Once cooked, remove the rind, and add the baby spinach. Stir to combine and serve topped with fresh grated Parmigiano Reggiano.

Winter-Proof Your Workout This Year

Winter is upon us! Which is why we want to share this great article on how to winter-proof your workout. Read the article here.

Low-Fat Eggnog

Eggnog is the classic go-to holiday drink this time of the year, so you certainly don’t want to miss out! Luckily for all of us we found this amazing low-fat recipe that is a must try.

Check out the recipe below courtesy of foodnetwork.com:

Total Time: 20 min

Prep: 20 min
Yield: 6 servings

Ingredients:
2 cups nonfat milk
2 large strips orange and/or lemon zest
1 vanilla bean
2 large eggs plus 1 egg yolk
1/3 cup sugar
1 teaspoon cornstarch
White rum or bourbon (optional)
Freshly grated nutmeg, for garnish

Directions:

Combine 1 1/2 cups milk and the citrus zest in a medium saucepan. Split the vanilla bean lengthwise and scrape out the seeds; add the seeds and pod to the saucepan and bring to a simmer over medium heat. Meanwhile, whisk the eggs, egg yolk, sugar and cornstarch in a medium bowl until light yellow.

Gradually pour the hot milk mixture into the egg mixture, whisking constantly, then pour back into the pan. Place over medium heat and stir constantly with a wooden spoon in a figure-eight motion until the eggnog begins to thicken, about 8 minutes. Remove from the heat and immediately stir in the remaining 1/2 cup milk to stop the cooking. Transfer the eggnog to a large bowl and place over a larger bowl of ice to cool, then chill until ready to serve.

Remove the zest and vanilla pod. Spike the eggnog with liquor, if desired, and garnish with nutmeg.

Per serving (1/2 cup): Calories 90; Fat 2 g (Saturated 1 g); Cholesterol 96 mg; Sodium 59 mg; Carbohydrate 13 g; Fiber 0 g; Protein 5 g

Don’t Let the Busy Holiday Season Be an Excuse for Not Staying Fit

The holiday season is upon us and more often than not it can disrupt our normal workout routines. Thanks to this article on womenshealthmag.com, we can learn how to help keep up our routines with some modifications when we don’t have access to our usual equipment, locations, etc. Read the full article here!

Diet Friendly Stuffing Recipe

Thanksgiving is later this month and we can usually count on there being some delicious food during the celebrations! Staying on a diet can be a challenge around the holiday season but there are ways to help stay on track. One way is to incorporate some healthy recipes into the thanksgiving meal plan. Check out this low fat stuffing recipe from food.com.

Nutrition Information:

  • Serving size: 1 (118g)
  • Servings per recipe: 8

(Amount per serving):

  • Calories 178.9
  • Calories from Fat 41
  • Total Fat 4.6 g
  • Saturated Fat 1.7 g
  • Cholesterol 11.4 mg
  • Sodium 903.2 mg
  • Total Carbohydrate 29.6 g
  • Dietary Fiber 7.9 g
  • Sugars 4 g
  • Protein 9.9 g

Ingredients:

  • 1tablespoon unsalted butter
  • 4ounces sweet Italian turkey sausage, casings removed
  • 1 cup mushroom, chopped
  • 2 medium onions, chopped
  • 3 celery ribs, chopped
  • 1cup celery leaves, chopped (from inner celery ribs)
  • 1lb reduced-calorie whole wheat bread, cut into 1/2-inch cubes and dried overnight (or in the oven)
  • 1cup fresh parsley leaves, chopped
  • 2 teaspoons poultry seasoning
  • 1 1teaspoons salt
  • 12teaspoon fresh ground black pepper
  • 1 1cups turkey broth or 1 12 cups chicken broth, as needed
  • 12cup egg substitue

Directions:

  1. In a big skillet, brown the sausage bits gently in half the butte, reduce heat to medium.
  2. Add chopped or minced onions, mushrooms, celery, and celery leaves.
  3. Cook, stirring often, until the onions are golden, about 8 minutes.
  4. Scrape the vegetable mixture into a big bowl; mix in the bread cubes, parsley, poultry seasoning, salt, and pepper.
  5. Gradually stir in broth combined with the egg substitute, until the stuffing is evenly moistened but not soggy.
  6. Transfer stuffing to a lightly buttered casserole dish; drizzle with additional broth and remaining melted butter as desired, cover, and bake in a preheated 350° oven for 30-45 minutes.

5 Steps to Loving Your Body

Loving your body image can be hard and something most people struggle to do. It is important to embrace your body just the way it is, so here are some ways you can accomplish this.

Cinnamon Apple Chips

Satisfy that fall apple craving with this delicious and healthy cinnamon apple chips recipe. Thanks carriesexperimentalkitchen.com for this awesome recipe!

Serves: 4

Ingredients:

  • 4 Apples, cored and sliced ⅛” thick (I used McIntosh)
  • 1­2 tsp. Ground Cinnamon
  • 1­2 tsp. Granulated Sugar
  • If needed, Cooking Spray

Instructions:

  1. Preheat oven to 200 degrees fahrenheit.
  2. Add the sliced apples to a large bowl; then coat the apples with the cinnamon and/or sugar.
  3. Spray a baking sheet with cooking spray and line the apples flat on the pan. You may need to use two pans so that they are not overlapping.
  4. Bake 2­3 hours until the chips are dry yet still soft. Allow to cool completely before placing them in an air tight container for up to 4 days (if they last that long!).

Nutrition Information:

  • Calories: 88
  • Fat: 0g
  • Carbohydrates: 23.9g
  • Sugar: 18.4g
  • Fiber: 5.4g
  • Protein: 0g