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Transformation Fitness & Wellness

Grilled Shrimp and Chorizo Appetizers

INGREDIENTS LIST FOR THE GRILLED SHRIMP AND CHORIZO APPETIZERS

  • 1/2 pound medium shrimp (about 30 shrimp), raw, peeled and deveined
  • 1 package of Spanish chorizo, sliced into 1/4-inch rounds
  • 1 clove garlic, finely minced
  • 1/2 teaspoon Italian seasoning
  • 1 tablespoon lemon juice
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons chopped fresh parsley or cilantro

The roasted bell pepper soup

  • 2 red bell peppers
  • 1/2 cup crushed tomato
  • 1/2 teaspoon sugar (optional)
  • 1/2 teaspoon salt
  • 1/4 teaspoon red chili pepper flakes, adjust to your taste

Spaghetti Squash Breakfast Hash

Ingredients

  • 1 small spaghetti squash mine was 1 ¼ pounds or half of a larger one
  • 1/2 tablespoon olive oil
  • salt
  • 2 slices of bacon
  • 2 tablespoons minced onion
  • 1 clove garlic minced
  • 4 small leaves of kale or 2 large cut into skinny threads (called a chiffonade)
  • 1 teaspoon red wine vinegar
  • ¼ teaspoon black pepper
  • 1 large egg

Instructions

  • Preheat the oven to 375 degrees F. Cut squash in half vertically and scoop out seeds. Rub inside of flesh with olive oil and 2 big pinches of salt. Place cut side down on a sheet pan and roast for 12 minutes.
  • Turn over so cut side is facing up and bake for another 15-20 minutes (this helps pull some of the moisture out so it won’t be as soggy), or until flesh is softened and will pull into strands when you use a fork to remove them. Be careful not too overcook – which is common with spaghetti squash. When the strands will pull away from the outer skin, it is done. It should be al dente like pasta. Remove from oven and use a fork to remove the strands, much like you would do to pulled pork. (Use strands from one half if you are using a large squash.)
  • While squash is roasting, heat a cast iron skillet over medium heat. Let it get hot, then add bacon. Cook until crispy, turning heat up slightly if needed. Remove bacon and drain on paper towel. Crumble it when cool.
  • Leave the bacon fat in the pan. Add onion and garlic to pan and saute over medium heat for 3 minutes, until translucent. Stir in kale and about 1 tablespoon water. Cook for 4-5 minutes, until kale is wilted. When squash is done roasting an you have removed its strands, place them in a towel and squeeze some of the water out.
  • Add the spaghetti squash to the pan and use a fork to gently stir and combine, so kale distributes itself through the squash. Stir in bacon, vinegar, black pepper and 2 big pinches of salt. Taste and adjust salt as needed. Make a well in the middle of the hash, that reaches the bottom of the pan, and crack one egg into it. Cook on medium heat until the yolk is as set as you prefer. Enjoy!

SAUSAGE AND BUTTERNUT SQUASH FRITTATA (PALEO, KETO, WHOLE30)

Ingredients

  • 1 tablespoon bacon fat duck fat or fat of choice
  • 3 ounces cooked sausage chopped or crumbled
  • 1/4 cup onion diced
  • 1/4 cup red pepper diced
  • 1/2 cup butternut squash cubed and roasted
  • 3 large eggs
  • 2 teaspoons mixed fresh herbs or ½ teaspoon dried
  • sea salt and pepper to taste

Instructions

  • Preheat broiler.
  • Beat eggs, salt and pepper and herbs until well-combined.
  • Add fat to 10-inch oven-proof skillet and sauté onions and peppers until soft. Add sausage and squash and cook until heated through. Pour eggs over filling and cook until edges start to set.
  • Put pan in oven and broil until frittata is puffed and brown on top, 3-5 minutes.
 

Nutrition

Calories: 341kcal | Carbohydrates: 8g | Protein: 16g | Fat: 26g | Saturated Fat: 8g | Cholesterol: 282mg | Sodium: 378mg | Potassium: 424mg | Fiber: 2g | Sugar: 2g | Vitamin A: 4690IU | Vitamin C: 32.6mg | Calcium: 67mg | Iron: 2.3mg

NAPACITRUS SALAD W CHICKEN OR SALMON

 

Ingredients:
1 Small Napa Cabbage sliced
very finely crosswise
2 grated carrots
4 chopped scallions
1 Cup fresh basil
1/4 c fresh chopped cilantro
1 Cucumber
4-6oz Cooked Chicken or
Salmon
Tangy Ginger-Lime Dressing

Put cabbage on a plate
or in a bowl, layer on
remaining veggies, and
top with dressing

Paleo Pumpkin Chili Recipe

 

INSTRUCTIONS

Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
 

NGREDIENTS

  • 1 tablespoon Olive oil
  • 1 large White onion (diced)
  • 6 cloves Garlic (minced)
  • 1 medium Bell pepper (diced)
  • 1 medium Jalapeño (minced)
  • 1 1/2 pounds Ground beef
  • 2 14.5-oz cans Fire roasted tomatoes
  • 1 cup Beef broth
  • 1 tablespoon Paprika
  • 1 tablespoon Chili powder
  • 1 teaspoon Cinnamon
  • 1 teaspoon Sea salt
  • 1 15-oz can Pumpkin puree

  1. In a large dutch oven over medium-high heat, heat the olive oil. Brown the onion and garlic for a 3-5 minutes, until they start to develop color.

  2. Add in the bell pepper and jalapeño, and cook for 3-5 minutes, until soft.

  3. Crumble in the ground beef and cook until browned, about 8-10 minutes.

  4. Add the tomatoes, broth, and spices. Simmer for 5 minutes.

  5. Add the pumpkin. Continue to cook for 10 minutes to allow flavors to meld together.

  6. Divide between 6 bowls and garnish with cilantro.

RECIPE NOTES

Serving Size: 1.5 cup, or 1/6 of entire recipe

NUTRITION INFORMATION PER SERVING

Calories: 340 | Fat: 25g | Total Carbs: 6g | Net Carbs: 4g | Fiber: 2g | Sugar: 2g | Protein: 20g

Focus on What You Can Do

It is a natural thing to instantly focus on what you can’t do.

If you get injured, sick, let go from a job, etc.

Then we get into a negative spiral of thoughts and emotions.

But I want to challenge you to focus on what you can do.

Sure, there are limitations or restrictions or things you purely cannot do, but it does no good to focus on that.

It is depressing, frustrating and can make you want to give up.

I think back to my motor learning class in college where we worked with people with disabilities and it was amazing what they could do!

And I think as able bodied adults we get pretty consumed in the negative or the can’t, without even considering the options.

I had introduced an elimination diet these last couple of weeks and boy that got some stirring…

I am saying this in love, but saw some folks went straight into a closed mindset of “I can’t do that…”

So I want to encourage you today, no matter where you are in your health and wellness journey to focus on what you can do.

If you are a busy mom, working nights – forget about the gym workouts and simply walk and focus on food.

These two wins are enough to see some cool results!

Or if you are doing our Gut Health Challenge where this first week we eliminated several foods – keep focused on what you can consume.

It is actually not that far off with how we all want to eat anyways.

AND is totally doable.

This all falls in alignment with focusing on what is good in your life.

Focus on what you can do in all areas of your life.

If you have gotten a scary diagnosis, where is the good, what can we focus on now, how can you win or what would be the simplest way to get to your desired result.

Don’t overcomplicate life.

I know I am coming at you hard today.

But I see so many struggle to keep a winning mindset.

See the good in every situation.

Believe that everyone has the best intentions.

Focus on what you can do.

Big hugs and high fives, hope this resonated and helps.

Arin