Benefit of Physical Activity

The benefits of exercise go far beyond weight management. They also include:

• A lower risk of anxiety and depression
• Better sleep, and a boost to your energy, mental sharpness, and creativity
• Lower risks for hypertension, stroke, heart disease, diabetes, and breast and colon cancer
• Greater muscle mass and bone density, fat reduction, and an improved body image
• Reduce risk of cardiovascular disease
• Strengthens bones and muscles
• Improve your ability to do daily activities and prevent falls, if you’re an older adult
• Increase your chances of living longer

Check with your doctor before starting a new exercise program, especially if you haven’t exercised for a while or if you have chronic health problems, such as heart disease, diabetes, or arthritis. If you want a personalized plan, your primary care provider can help get you started.

Light Creamy Chicken Tortellini Soup

This is an ABSOLUTE favorite at our house!

Click HERE for the full recipe from A Spicy Perspective!

Cajun Chicken Meatballs

This picture makes my mouth water!!
Click HERE to learn how to make DELICIOUS!

You could even lighten up the sauce by using a low-fat sour cream and less oil!

Veggie Loaded Breakfast Casserole

Like I said before, colorful food is more delicious and healthier!
Check out the full recipe HERE!

Ground Turkey Sweet Potato Skillet

I'll take sweet potatoes any way I can get them!
Click here for the full recipe!

Turkey Chili

Click HERE for the full recipe! 

Steak Fajitas!

Colorful dishes mean extra flavor and health benefits! 

Find the recipe HERE! 

Healthy Beef and Broccoli

Easy and FAST! Check out the full recipe HERE!

Baked Fish Bites with Caper Dill Mayo

So quick and SO easy!! Access the full recipe HERE! 

The Caper Dill Mayo might be the best part! You could substitute a light mayo or even find a recipe that uses greek yogurt instead!

Chicken Caprese

This website is amazing because they include the nutrition information for the recipes.

Caprese is awesome and chicken capers is even better! 

Find the recipe HERE! 

Grilled Honey Mustard Chicken

I love when I can make a home cooked meal taste like a gourmet restaurant! 

Love this chicken! Find the recipe HERE!

Grilled Chicken Cordon Bleu

A DELICIOUSLY, healthy version of Chicken Cordon Bleu! SIGN ME UP!

Click here for the full recipe!

High-Protein Egg Muffins!

These egg muffins are the best! You can make them ahead of time for an easy, high protein grab-n-go breakfast. You can also adapt this recipe if there are ingredients you don't care for, or you could add anything you'd like! In order to use less calories, you could reduce the amount of cheese and add extra protein by using more egg whites than full eggs!

Find the recipe HERE!

Spinach Salad - Creamy Poppy-seed Dressing

Love finding a salad that tastes as delicious as it looks! This recipe is the perfect and easy way to get some vegetables in!

Full recipe and instructions can be found HERE! 

Turkey Meatballs

SUPER easy way to get a high-protein, DELICIOUS meal in! Meatballs could be used in a variety of ways as well!
To see full list of ingredients and baking instructions, click HERE! 

Chicken Wild Rice Soup

A nice, hearty soup to keep you full through the night!
To view the full recipe and directions, click HERE! 

• Ingredients: 
• 1 tablespoon olive oil
• 1 onion , chopped
• 2 cloves garlic , minced
• 1 teaspoon poultry seasoning
• 1 cup celery , sliced
• 1 cup carrots
• 2 tablespoons flour
• 1 cup finely diced cabbage
• 8 cups chicken broth
• 2 cups cooked chicken
• 1/2 large red pepper , diced
• 1/2 cup wild rice
• 1 1 ⁄2 cups mushrooms
• salt and pepper to taste

Fajita Meal Prep Bowls

Meal prep does not work for everyone but if you are someone who likes to have a plan and has a busy schedule, these fajita bowls will be perfect for you! 
To see the full recipe and instructions, click HERE!

• INGREDIENTS: 
• 3 cups cooked rice (white or brown)
• 1.5 lbs chicken breasts (about 3)
• 4 bell peppers , any color
• 1 onion
• 1/4 cup olive oil
• 1/2 cup salsa

SEASONINGS

• 1 tablespoon chili powder
• 1/2 teaspoon cumin
• 1 teaspoon garlic powder
• 1/2 teaspoon oregano
• 1/4 teaspoon black pepper
• 1 teaspoon seasoning salt

OPTIONAL TOPPINGS

• cheddar cheese
• Tomatoes
• Green Onions
• Salsa
• Cilantro
• Sour Cream
• Avocado
• Lime

Parmesan Chicken Foil Packets

 These Parmesan Chicken foil packets are AMAZING! You could serve these a variety of different ways based on your level of hunger. You could serve them with whole grain noodles or some yummy vegetables! Try them and let us know what you think!

To find the original recipe with instructions, CLICK HERE! 

Overnight Oats! Get Ahead!

You can get ahead by making your breakfast ahead of time. This is the easiest and most delicious way to get in some fruits, proteins, and carbs bright and early in the morning! 

You can also change the toppings or fillings you add to the oats!

Find the original recipe HERE!

4 INGREDIENT CHICKEN & RICE CASSEROLE

Click here for the original recipe! 

Substitution idea: substitute 99% fat free cream of mushroom soup rather than full fat for lower calories!