Maple Mustard Sauce Recipe

1/4 cup regular yellow mustard
5 tbsp maple syrup
1 tsp thyme
1 tsp garlic powder
1 tsp salt
1 tsp pepper

Combine ingredients into bowl. Stir until mixed well and enjoy!

Lemon Lime Cilantro Vinaigrette Recipe

1 cup olive oil
1/4 cup lemon juice
1/4 cup lime juice
1/2 tsp garlic powder
1/4 cup cilantro
1/4 tsp seasoned salt
1/4 tsp black pepper

Combine ingredients into mixing bowl. Pour into blender and blend until cilantro is mixed well. Pour back into serving container. Shake well and enjoy!

Top 20 Quick and Easy and Healthy Meals and Snacks

Easy goto healthy recipes and snacks... NOT noodle bowls, cereal, or packaged/frozen meals (use sparingly)

1. Fried rice (cauliflower or brown rice)
2. Indian Food (ex Indian spiced lentils and veggies)/Curried Noodles
3. Burrito bowls
4. Buddah bowls
5. Tacos
6. Guacamole/Salsa
7. Hummus
8. Smoothies 
9. Coleslaw
10. Salads
11. Salmon (or other easy to cook on a pan fish) and serve with a grain and/or vegetable
12. Ramen or other soups (NOT from the package... Or at least don't use the flavor packet)
13. Lentil pasta (or bean pasta from jewel or trader Joe's) with marinara or xyz pasta sauce and parmesan cheese - can also homemake pasta sauce (optional)
14. Zucchini noodle stir fry (or regular noodle stir fry)
15. Chicken or Tuna Salad
16. Deli sandwiches
17. Eggs with cheese and taco seasoning
18. Chili
19. Grilled Chicken with brown rice
20. Rice and Beans (and other veggies + a protein)

Cauliflower Alfredo Sauce with Spiralized Veggie Pasta

My first shape reclaimed cooked meal! Back on track again on the healthy bandwagon and I'm blessed to have cooking talent or this would be much more difficult. Recipe by yours truly :)

Cauliflower Alfredo Sauce with Spiralized Veggie Pasta

1/2 cauliflower
1 cup water
1 tbsp Better than Bullion veggie broth
1 cup cherry tomatoes
1/4 cup olive oil
10 cloves of garlic

1/2 cup almond milk

1 tsp of:
Salt
Pepper
Basil
Crushed red pepper
Italian Seasoning

Put the garlic and olive oil onto a sauce pan an sauté garlic until almost brown. Next, combine the water and veggie broth and pour into the sauce pan with the cauliflower and tomatoes. Let the cauliflower and tomatoes simmer in the broth for about 10 minutes or until soft.  Pour all contents from sauce pan, spices, and almond milk into a blender and blend until soft. Serve on top of your favorite whole wheat, lentil/bean pasta, or spiralized veggie pasta. Serve hot and enjoy!

Kale and Northern Bean Soup

8 tsp Better Than Bullion Veggie Broth 

8 cups Water 

2 cans Northern Beans

1/4 cup of the following veggies: 

Kale

Chopped Fennel

Carrots

1/4 tsp of the following spices:

Salt

Pepper 

Italian Seasoning

Onion Powder 

Freeze Dried Chives

Put beans, veggies, and water in a large pot. Add spices. Cook until carrots and fennel are semi soft and enjoy the tastiness!

Zucchini Noodle Stir Fry with Spicy Peanut Sauce Recipe

Veggies
2 Zucchini
1 cup Stir Fry Veggies
1 cup Chopped Broccoli
1/4 cup Chopped Red Onion
1 Chopped Green Pepper
1 Sheet Seaweed for Topping

Peanut Sauce
5 tbsp Peanut Butter
1/4 cup Braggs Liquid Aminos
1 tsp Miso Paste
1 cup Water
1 tsp Veggie Better than Bullion
1/8 cup Lime Juice
1 tsp Minced Garlic
1 tsp Chili Garlic Sauce
1 tsp fresh Cilantro
1 tsp Sesame Oil

1/4 tsp of the following spices for the sauce:
Pepper
Onion Powder
Italian Seasoning
Freeze Dried Chives
Sesame Seeds
Crushed Red Peppers

Place veggies in a large pan and sauté them on medium heat. Once the veggies are done, pour the sauce into the pan and turn on low heat for 3-5 minutes to let the sauce cook into the veggies. Top with seaweed and enjoy!

Healthy Tuna Salad on Garlic Bread Recipe

The "tuna salad special" a la Rebs:

1 can of chunk light tuna in water
3 tbsp light mayo
1 tsp yellow mustard
1 tsp dill relish
3 tbsp minced onions
1 tsp onion powder
1 tsp garlic powder
1/2 tsp freeze dried chives

Served on top of a toasted slice of wheat bread with:
1 tsp grated Parmesan cheese
1 tsp olive oil
1 tsp garlic powder

The tastiness is tasty and very quick and easy to make too!

Hearty and Healthy Chili Recipe

Base and Spices

2 cans black beans
1 can cannelloni beans
1 can chili beans
1 can kidney beans
1 chopped roma tomato 
1 can diced tomatoes
1/2 chopped red onion
3 tbsp sliced jalepenos
1 tbsp minced garlic
3 cups water
1 tsp Tabasco sauce
1 tsp green sauce
2 tsp Better Than Bullion chicken broth
1 tsp cilantro
1 tbsp oregano
1 tsp freeze dried chives
1 tbsp chili powder
3 tbsp cumin
1 tbsp Italian seasoning
1/2 tsp salt
1/2 tsp pepper
1 tbsp olive oil
5 tbsp medium cantina salsa
1 tbsp reduced sugar ketchup
1 tsp Worcestershire sauce
1 package chili seasoning
1 tsp BBQ seasoning

Ground Beef

2 pounds lean ground beef
2 packages taco seasoning
1 cup water



Garnish 

Mexican Blend Cheese
Red Onions
Tabasco Sauce
Oyster Crackers



Put all ingredients except for the ground beef, taco seasoning, and garnish ingredients into an 8 quart pot. Cook ground beef in a separate pan until brown and add taco seasoning with an extra cup of water into the beef. Add cooked beef into the 8 quart pot. Simmer ingredients in pot for an hour and enjoy the tastiness!

Get Essential Oils!

If you’re interested in purchasing any oil (specifically DoTerra brand), check out www.mydoterra.com/healthspirationstation

So what the heck is an essential oil?

Essential oils are extracted from the volatile aromatic liquid compounds within nature’s beauties, such as seeds, stems, bark, roots, flowers, etc. (“plant oil” so to speak). They smell like the fragrances from plants. Some benefits you can find in essential oils are medicinal (alternative medicine), cosmetic, aromatic, food enhancing, skin treatment, cleaning product, and much more.

Why do I enjoy utilizing these magical little bottles?

I mainly use essential oils as alternative medicine, recommended to me from one of my friends who is a holistic doctor. Since all of my experiences with oil has been positive and I have even had oils provide benefits from my friends, here are my observations of the benefits I’ve noticed (in addition to what the oils are supposed to do) from the oils and the purpose of why I’d use each specific one (see below). Note, not all of the oils are going to be listed and there are further uses for the oils besides for what I am listing, but this is based on the oils I’ve used before just for example’s sake:

Basil: Whenever my allergies or nose is bothering me, I use about 2 or 3 drops worth and apply it at the top of my head, next to my eyes (in the temple area), and under my nose. You can also inhale this. Say goodbye to your itchy and/or stuffed nose! *topical/aromatic uses

Black Pepper: I haven’t actually used this oil before, but from what I’ve read, it enhances food if you use 1-3 drops. *dietary uses

Clary Sage: This magic little bottle is useful for calming me during stressful situations or helping me relax (enough to go to sleep or in general). This oil also helps me balance my emotions and uplift me when I’m in a funky mood. I use about 2 or 3 drops and rub it either on the back of my neck (while at work or in public) or under my foot (when I’m trying to fall asleep). You can also inhale this. This oil also works very well in conjunction with Lavender oil. *topical/aromatic uses

Lavender: I use Lavender oil for very similar reasons to Clary Sage, mainly for its calming/relaxing benefits. I use about 2 or 3 drops and rub it either on the back of my neck (while at work or in public) or under my foot (when I’m trying to fall asleep). You can also inhale this. This oil also works very well in conjunction with Clary Sage oil. I also know people who have used this oil in soap and body sprays because it smells quite lovely! *topical/aromatic uses

Lemon: Oh lemon oil… very tasty Lemon oil. I enjoy using 3 drops of this oil in some water or tea to wake me up, perk me up, and motivate me to drink water more. I also inhale it when I want to save the oil or when I need something consistent, especially when I’m sitting all day at work and get sleepy. This oil can also be used for home cleaning products and air fresheners. *topical/aromatic uses

Lemongrass: This loveliness saved my rear end when I was a clumsy cat and tripped over myself at a swordfighting practice twice and rolled my ankle pretty bad and could barely walk… It was probably almost sprained at that point. Thankfully I had an appointment with my holistic doctor friend 2 days later, and he had one of the ladies that works for him do some massage techniques, use a special laser to help speed the healing process of tendons, and used Lemongrass oil. Within 2 days, the injury was completely reversed and it was as if it never happened. I also use this oil to help my wrists when my carpal tunnel bothers me because it helps heal weakened or sore muscles. *topical use

Oregano: Oregano oil was recommended to me when I had an ingrown toenail that caused a wart on my toe. The oil helped the wart go down and the stinging go away… and made my foot smell like Italy *topical use

Peppermint: I used 4 drops in about 1/3 of a water bottle when my friend was having stomach pain and it helped alleviate his stomachy weirdness *dietary use

Sandalwood: I sometimes have bouts of acne on my back or neck, and putting a little dab on each problem spot helps the grossness go down *topical use

Vetiver: Vetiver is one of my favorites because my holistic doctor friend recommended that (plus Balance plus Elevation oils) because it is a grounding oil blend that reduces anxiety and balances your state of mind. I was very close to needing to go on meds and thank you to these oils and the high quality of DoTerra, I ended up not needing them. It also helps me get into a good mindset before going to my karate classes or prior to doing exercise. This oil is also useful for helping with focusing. My favorite places to apply this are on the top of the head, back of the neck where your hairline is, behind the ears, and on my wrists to be able to smell it whenever needed. The scent lasts for awhile, which helps! *topical/aromatic use

AromaTouch: This stuff smells like wintergreen and I use it when I’m giving my boyfriend massages. He always enjoys it and it enhances the value of my touch on him! *topical use

Balance: Combined with Elevation blend and Vetiver oil, these three in conjunction with each other help enable a solid state of well-being. Balance oil helps with tranquility, balance, and holistic relaxation. This oil also helps me before going to my karate or doing exercise. Like Vetiver oil, I like to apply a little bit (a couple drops per use) to the top of my head, back the neck where your hairline is, behind the ears, and on my wrists.*topical/aromatic use

Clary Calm: I love Clary Calm because it’s very helpful for balancing my super messed up hormones, especially when it’s “that time of the month”. It also helps with relaxation, but I mainly use it to rub on my stomach to ease the cramps I get, which are usually pretty bad. This one is sold as a roll on and just a teeny bit gets the job done *topical/aromatic use

Deep Blue: Deep Blue oil is super helpful for muscle and joint pain. I use this in conjunction with Lemongrass oil when my carpal tunnel is bothering me. I also use this in conjunction with AromaTouch oil (or by itself) to help with my boyfriend’s bad shoulder pain. This oil is excellent for deep rooted pains. *topical use

Elevation: I consider Elevation oil the “anti-depression” blend because it’s a mood lifting and energizing oil. For overall mood effectiveness, I use this in conjunction with Vetiver oil and Balance oil. I also apply this (a couple drops per use) to the top of my head, back the neck where your hairline is, behind the ears, and on my wrists.*topical/aromatic use

On Guard: You can use the oil by putting 4 drops in about 1/3 of a water bottle, but I ideally like the drops the best because they’re like suck on candies. Combine these with vitamin C, adequate sleep (even though that doesn’t necessarily happen all the time), a healthy diet, and exercise, and I literally haven’t gotten sick at all since January, 2014. These things are little miracle workers, especially with taking public transit to work and being around too many sick people… *aromatic/dietary use

Slim & Sassy: By using 4 drops in 1/3 water bottle, this helps me not be too tempted to eat tons of food, curbs my appetite, keeps me in control, and my favorite, it helps me delete waste from my body by triggering me to need to go to the bathroom. It helps me maintain my previously lost weight too and not think about food all the time either, especially when on the “see-food” diet sometimes. *dietary use

Whisper: This oil was a good luck charm for when I landed a new role at work because it brings out your natural jolly aromas. I basically use this oil as a replacement for perfume and I love it! *topical use

If you’re interested in purchasing any oil, check out www.mydoterra.com/healthspirationstation, and if you have any questions, feel free to drop a comment below or send me an email at Rebecca.Duxler@gmail.com! Hope you enjoy the magicness and wonder of essential oils!

Light Mudslide Recipe

Light mcMudslide Recipe for 2

1 cup Almond Milk (Vanilla or Plain Unsweetened works)

1 small container Café Latte Greek Yogurt, frozen overnight

2 tbsp Hershey’s Chocolate Syrup

3 shots Kahlua 

1 shot Spiced Rum

2 cups Ice (add more or less for desired thickness)

Whipped Cream (for topping)

Combine all ingredients in the blender and blend on high until there are no more ice chunks. Once the desired consistency is reached, pour into a tall glass. Top with Whipped Cream and drizzle with a little bit of Hershey’s Syrup and enjoy! This is the tastiest and least guilty way I can possibly come up with to enjoy one of these tastinesses!

El Famous Burrito Dip Recipe

In a large casserole dish, add these ingredients in the following order (layers listed from bottom to top):

Bottom Layer:

1 can black bean refried beans
1 can vegetarian refried beans

Layer 2:

2 cups cooked brown rice (minute rice works too)
1 can chili beans, drained
1 can green chilis
1 can salsa verde
1 bottle corn and bean salsa
1 can tomato sauce
3 tbsp taco sauce
1 tsp tabasco sauce
2 tsp lemon juice
2 tsp lime juice

Layer 3: “Sour Cream”

1 32 oz container of plain greek yogurt
1 package reduced sodium taco seasoning
1 tsp cayenne pepper
1 tsp chili powder
3 tbsp minced onions
1 tsp onion powder
1 tsp Italian seasoning
3 tbsp spicy salsa
1 tbsp red pepper flakes
1 tbsp cumin
2 tsp better than bullion chicken stock
Salt/pepper to taste

Mix all of these within the greek yogurt container before spreading into the dish

Guacamole

3 avocados, taken out of the skin, un-pitted, and mashed
1 diced tomato
3 large squirts of lime juice
1 squirt lemon juice
3 tbsp fresh cilantro ripped into tiny pieces and taken off the stem
Salt and Pepper to taste
3 shakes garlic powder
3 shakes onion powder
1/4 cup red onion
3 diced jalapeno slices
Mash the avocado and stir in a bowl!

Layer 4: Veggies and Seasonings

1/2 cup of mixed green, red, and white onions
1/3 cup of mixed green pepper
1/4 cup red pepper
1 diced jalepeno pepper
1 diced serrano pepper
1 chopped roma tomato
1/2 tsp paprika
1/2 tsp cumin
1/2 tsp garlic powder
1/2 tsp onion powder
Salt/Pepper to Taste

Layer 5: Meat

3 tbsp taco sauce
1 lb lean ground beef (ground turkey works too)
1 package reduced sodium taco seasoning
5 tbsp salsa
1/3 cup (reduced fat sharp cheddar) cheese
1/4 chopped red onion
3 shakes garlic powder
Salt and Pepper to taste
Brown the meat in the skillet pan, follow directions on the back of the seasoning packet for adding the taco sauce - once the meat is browned and the sauce is starting to soak into the meat, add the rest of the ingredients until the cheese is melted and the onions are sauteed (look like they have added flavor in them)

Layer 6: Cheese

1 cup reduced fat sharp cheddar cheese

Put all ingredients into a large casserole dish and be sure to spray the dish with cooking spray prior to placing ingredients in it. Once ingredients are combined in the layers, set the oven to 350 degrees and cook for about 20 minutes or until cheese is melted. Enjoy!

Healthy Clam Chowder Recipe

This is what happens when your boyfriend tells you he wants some clam chowder from a can on the day of the Super Bowl... so I ended up inventing this and here it is below. Enjoy!

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Servings: about 12; cooking/prep time combined: about 2 hours

Soup Base

4 cans Progresso Light New England Clam Chowder Soup
1 can Reduced Sodium Chicken Broth
3 tbsp Corn Starch (add more or less for desired thickness)

Spices

2 Bay Leaves
¼ tsp Celery Salt
¼ tsp Celery Seed
½ tsp Onion Powder
½ tsp Paprika
1 tsp Cumin
2 tsp Garlic Powder
3 tbsp Minced Onions
1 tbsp Red Pepper Flakes
1 tsp Chives
1 tsp Italian Seasoning
2 tsp Parsley
2 tbsp Thyme
Salt/Pepper to Taste

Sauces

1 tsp Tabasco Sauce
1 tsp Reduced Sodium Soy Sauce
3 tbsp Worcestershire Sauce
1 8oz bottle Clam Juice
1 tbsp Olive Oil
1.5 cups Red Sherry Cooking Wine

Veggies and Add-Ins

3 cans Clams, undrained
3 tbsp Bacon Bits
1 large Yukon Gold Potato, peeled and cubed
¼ cup diced Tomatoes
3 Celery Ribs, chopped
3 Green Onions, chopped
½ cup mixed Red and White Onions, chopped
1 Orange Pepper, chopped
¼ cup Mushrooms, chopped
2 Garlic Cloves, chopped


After prepping the veggies, place all ingredients except for the corn starch into a large, uncovered pot. Turn the stove onto medium-high heat (about “7”) until the soup comes to a boil. Once the soup boils, turn onto low heat (about “3”). Begin gradually adding the corn starch while stirring until desired thickness is reached. Make sure the veggies have the desired tenderness and the clams aren’t too tough. Top with a handful of oyster crackers in each serving if desired and enjoy!

Rebecca Duxler's Healthful Recipes

All of my recipes...errrrr... creative inventive concoctions... now organized in 1 central place. Enjoy the healthy cooking and the tastiness! Much more coming soon!

Last Updated: 2-5-2021

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Dips

El Famous Burrito Dip Recipe

El Famous Layered Taco Dip Recipe

Peppery Onion Spinach Artichoke Dip Recipe

Spinach Artichoke Dip Recipe

Hummus Recipe

Game Day Greek Yogurt Taco Flavored Dip Recipe

Guacamole Recipe

Greek Yogurt French Onion Dip Recipe

Garlicky Greek Yogurt French Onion Dip Recipe



Salsas

Black Bean and Pepper Salsa Recipe

Black Bean Salsa Recipe

Corn and Black Bean Salsa Recipe

Fresca Fuego Salsa Recipe



Soups

Broccoli Cheese Soup Recipe

Kale and Northern Bean Soup Recipe

Homemade Black Bean Soup Recipe

Clam Chowder Recipe

Miso Soup Recipe

French Onion Noodle Soup Recipe

Enhanced Progresso Italian Wedding Soup Recipe




Appetizers and Sides

Kicked Cauliflower Mashed Potatoes Recipe

Cheese Stuffed Bacon Wrapped Dates Recipe

Dressings and Sauces

Maple Mustard Sauce Recipe

Lemon Lime Cilantro Vinaigrette Recipe

Tuna Tomato Garlic Spinach Artichoke Sauce Recipe

Parmesan Garlic Tomato Sauce Recipe

Chili Garlic Salad Dressing Recipe




Quick, Easy, Healthy, and Salads

Pea and Mushroom Pasta a la Linguine Recipe

Protein-Filled Greek Yogurt Caesar Salad Recipe

Enhanced Knorr Rice Sides: White Cheddar Queso Recipe

Healthy Tuna Salad on Garlic Bread Recipe

Kale Caesar Salad with Bacon Recipe

Quick and Easy Chicken Salad Recipe

Grilled Pepper and Onion Tuna Salad Recipe

Egg Salad Recipe

Deviled Egg Salad Recipe

Cucumber Veggie Bean Salad Recipe

Salmon Salad Seaweed Wraps Recipe

Enhanced Ramen Recipe 1: Roast Chicken Asian Peanut Noodles Recipe

Enhanced Ramen Recipe 2: Asian Cole Slaw Recipe

Enhanced Ramen Recipe 3: Kicked Soy Fishy Noodles Recipe

Enhanced Rice Pilaf Recipe

Tuna Salad on Crackers Recipe



Entrees

Spicy Vodka Sauce Shrimp Scampi Recipe

Cauliflower Alfredo Sauce with Spiralized Veggie Pasta Recipe

Zucchini Noodle Stir Fry With Spicy Peanut Sauce Recipe

Light Shrimp Dejohnge Recipe

Skaley Bacony Sausage Recipe

Healthy and Hearty Chili Recipe

Vegetarian Chili Recipe

Bacon Lasagna Recipe

Vegetarian Shepherd's Pie Recipe

Squid and Mussels with Pasta and Garlic Tomato Curry Sauce Recipe

Clams with Black Bean Sauce Recipe

Parmesan Dijon Crusted Chicken Recipe

Veggie Lasagna Recipe

Hamburger Cous Cous Salad Recipe

Gluten Free Pasta with Spicy Cherry Tomato Sauce




(Alcoholic) Beverages

Pickle Mason Jar Epic Bloody Mary Recipe

Bacon Bloody Mary Recipe

Light Mudslide Recipe

Rebs a Rita (Frozen Margarita) Recipe

Fall Special Cider Drink Recipe

How it Feels to Lose Weight

Today, I looked at myself in the mirror and appreciated what I saw. I didn’t see “the old me” aka me over 55 pounds ago and my poor state of mind. I saw me, who started a new beginning, a strong, beautiful, passionate woman sans fat rolls and clothes to hide who I really am. I don’t feel the need to wear as much makeup anymore either (though I think makeup is an art form to me and I will admit that my acne scars make me self-conscious and not wearing it will make me look tired all the time). I no longer need to hide myself because I have extra pounds on me. I’m in the best shape of my life. I’ve rekindled my passion for martial arts and am quite close to finally earning my black belt in Shotokan. I have truly discovered my passion for cooking. And most of all, I have never been this happy before and will never look back because I love who I am now.

In November 2013, I stepped foot into my friend’s holistic healthcare office (which he owns) and didn’t realize how much that would change my life. I was tired of being overweight for quite some time, but he summoned me into his office because I told him my mental health was severely going further down the toilet. To top it off, right after graduating from college, in August 2013, I was told that I have PCOS (more info here: http://www.mayoclinic.org/diseases-conditions/pcos/basics/definition/con-20028841). After doing some reading on this disorder, I was well aware my hormones had been abnormal for years, but as soon as I found out that this is also triggered by being overweight and raises my chance of developing type 2 diabetes, I knew something had to be done. I did some research on type 2 diabetes and what I’d have to worry about if I ever developed this terrible disease and I was like, “nope, screw this, I’m just going to lose the weight and take care of myself now before something traumatic happens”. I had stopped doing karate in early-mid 2008 and realized how much I loved/missed it and how lovely of shape I was in. I unfortunately had just missed the session and had to wait until January to start again (and I did). I had also been involved in Belegarth (medieval foam swordfighting) as well at the time. I was so ready to do this! I so wanted to lose weight… at least that was my mindset “then”.

A couple of months into seeing my holistic doctor friend and right after starting karate again, I asked him for advice on how to lose weight… as he points to a program called Shape Reclaimed (more info here: http://www.shapereclaimed.com/). Although I am not the best at religiously following “diet plans”, I was pretty spot on for the first few months of this program. I still follow the program and am monitored, but I don’t “follow it to the T anymore”. I will honestly admit this because weightloss programs and losing weight is one of the most difficult things to do… no really, it is. Plus, if the world thinks that everyone follows every diet program super religiously, that’s likely untrue, especially because I’m still losing/maintaining weight and haven’t gained any significant amount of weight back in all of 2014 (excluding weight fluctuation of like 2-3 pounds, which is normal). This is the longest I’ve been able to hold my progress and this is my 4th serious attempt at losing weight… and only genuinely successful one.

The Shape food list is now a permanent guideline for how I construct my personal diet, which for me, is more effective than strictly following a diet plan (ex I have become highly disinterested in eating bread now). I also tend to follow things more loosely because it’s less stressful for me, but that’s just a personal deal. This program ultimately ended up helping me because it taught me how to eat healthier overall, about how my body works and burns fat, and to be more cognizant of looking at nutrition facts and especially ingredient labels. My dear friend educated me on how to maintain overall health through eating and in general, as well as acted as a coach and guiding star for me. Since he is my friend, having your wellness coach be someone you’re comfortable around who genuinely supports you ultimately helped me. The Shape program also fostered an even deeper appreciation and passion for cooking healthy, since there are only certain foods you can eat while on the program. Not only did the Shape program work for me, but it also taught me portion control, which is in my opinion the most integral factor of weight loss and why I gained weight in the first place… through eating way too darn much. I also exercise several days a week, which also helps.

My journey started in January 2014. It is now December 2014 and I am down over 55 pounds… and am still down over 55 pounds. So how did I do this?
*Shape Reclaimed (and my holistic doctor friend of course)
*Karate
*Further exercise (ex belegarth, running, extra walking, taking the stairs whenever possible, little things like that)
*Portion control
*Friend support (and falling in love with a darling who is health conscious, enjoys a raw diet, and helps hold me accountable)
*Cooking my own meals instead of eating out
*Heart/motivation
How does losing weight feel?

So for reals how losing weight feel? Well first off, feeling amazing is an understatement. I think a better term is me feeling holistically healthy aka healthy as a whole.

Aesthetically, I feel quite lovely because I enjoyed noticing the positive changes in my mind and body. There were changes in my mind because I knew I was acquiring a healthier mindset about my body image. I wasn't calling myself fat. I like looking in the mirror and confidently knowing I look quite snazzy... and fitting into my clothes. Not only that but I could barely fit into the biggest size, and now I feel and look just fine in the clothes, which made me enjoy shopping again. My family and various others also stopped making fun of me, which they shouldn't have, but it's in the past now. Yay for morale increases! I received plenty of compliments, which I always enjoy. Most of all, I met my boyfriend after I lost all the weight and he said he would have still wanted me for my heart and personality, which makes me blessed to know that men appreciate you for you.  In short, I feel a lot more prettyful.

Physically, I feel more nimble, my endurance is significantly increased, and overall more happy and healthy. Even when I had the extra weight, I still had the capacity to run a couple of miles... very very slowly... and then I would gas out. After losing it, I was able to run my usual 4 mile bike path without stopping and even do it a second time before my legs gave out due to needing further training. I haven't been sick in over a year, and even when I was sick, it was due to mold in my apartment. I feel more bubbly and lively as well. I also don't fear getting diabetes anymore and I know my health (of which I can control) will no longer adversely affect me.

My favorite from all of this process was the motivation to help others become healthy and even console and provide advice through their "I'm so gross" or the several versions of the "I'm going to start now" tirades. I also want to promote positive body image through the lens of someone with an "imperfect" body. Some of the effects of losing weight involve having scars aka stretch marks left behind... the same ones you get when you're pregnant. It hurts, but I want to project a message that you can have scars and be any shape or size and still be beautiful. I have stretch marks and I wish I loved my body more when I had the extra weight especially... because it's my body and I need to own and rock it. I've had several people also ask me for health tips, my recipes, and "how did you do that". One of my main goals and highest pillars in life is to make a difference. It makes me feel all warm and fuzzy when I'm able to help at all or give someone that extra push they needed to get their life back on track... or even when people ask *me* for advice. I feel like I'm fulfilling my purpose when I help people be happy and healthy! But in the end, the size or makeup of your body doesn't define you as a person!

Healthy Game Day Taco Dip

Getting a jump start on my Super Bowl cooking with my el famous taco dip... made with greek yogurt instead of sour cream... here's what I've done to create this (without using a recipe):

1 32 oz container of plain greek yogurt
1 package reduced sodium taco seasoning
1 tsp cayenne pepper
1 tsp chili powder
3 tbsp minced onions
1 tsp onion powder
1 tsp Italian seasoning
3 tbsp spicy salsa
1 tbsp red pepper flakes
1 tbsp cumin
2 tsp better than bullion chicken stock
Salt/pepper to taste

Stir everything into the greek yogurt container until the yogurt has no more white spots and enjoy the tastiness :D Healthy food can be and is just as flavor filled as its counterpart!

Quick and Easy Healthy Chicken Salad Recipe

1 can white meat chicken 2 tbsp lite mayo
1 tbsp relish
1 tbsp sun dried tomatoes
1/2 tsp of the following: onion powder, garlic powder, chili powder, crushed red pepper, mustard powder, cumin, dill seed
salt/pepper to taste
1/4 cup reduced fat sharp cheddar cheese
2 handfulls crushed pretzel thins

Combine all ingredients in a bowl. Stir and enjoy! If you want to put it in a pita or make this hot, go for it! Putting it in the microwave for about 2-3 minutes would be fine and melt the cheese!

Vegetarian Shepherds Pie

My Vegetarian Recipe for Shepherds Pie. Enjoy!

Gravy:

2 cups water
2 tbsp olive oil
¼ cup diced mushrooms
¼ cup chopped white onion
1 tsp minced garlic
2 chopped green onions
1 can veggie broth
1 tsp salt
1 tsp pepper
1 tsp thyme, parsley, garlic powder, onion powder
1 tsp soy sauce

Cook over stovetop in a pot on medium heat. Gradually add corn starch (or flour) until desired thickness is reached and don't let the gravy boil

1 pack cous cous -- I wanted to save time and used the 5 minute cous cous box. There are directions on there in which you should follow. Get some flavor with garlic in it!

Mashed Potatoes:

½ cup 2% (or almond) milk (add more if needed)
4 skinned potatoes
1 tbsp olive oil
1 tsp thyme, parsley, garlic powder, onion powder, minced onions
Salt/Pepper to taste
(optional: 1 cup vegan cheese)

Cook in large pot and initially put the potatoes, olive oil, and almond milk into the pot and turn to a medium heat. Cook until you can mash the potatoes in the pot. Add the spices

Veggies:

¼ cup panko crumbs for topping
1 can green beans
1 cup spinach
1 can corn
¼ cup chopped white onion
¼ cup diced mushrooms
¼ cup chopped green pepper
¼ cup chopped broccoli

Sautee the veggies in a large sized pan with 1 tbsp olive oil. Once the veggies are sauteed, combine with the potatoes, cous cous, and some of the gravy to turn everything into the pie. You can also combine the ingredients into a casserole pan and cook at 375 degrees for 15 minutes. Enjoy!

Black Bean and Pepper Salsa

Ingredients:

3 Roma Tomatoes
1 tbsp Minced Garlic
½ cup Black Beans
1 tbsp Green Chilis
1 Medium-Sized Jalapeño
1 Medium-Sized Serrano Pepper
½ cup Chopped Mixed Red/Orange/Yellow/Green Peppers (all combined)
½ Chopped Mixed Red/White Onion (all combined)
½ of a Fresh Squeezed Lime
¼ of a Fresh Squeezed Lemon
1 tsp Fresh Cilantro
1 tsp Parsley
¼ tsp Taco Seasoning
Salt/Pepper to Taste

Place into the blender and push “puree” for about 5 seconds or until there aren’t any clumps and enjoy!

Grilled Pepper and Onion Tuna Salad Recipe

This is what happens when you want a tuna salad for lunch the next day and had leftover kebab veggies from dinner that same night... this awesome random experiment that actually tastes really good!

2 cans tuna with the water drained
2 tbsp light mayo
1 tbsp pesto sauce
1 tbsp relish
3 tbsp minced onion
1 tbsp sun dried tomato
¼ cup grilled red peppers and onions (combined)


Put all ingredients into a blender and blend until there aren’t any chunks of tomatoes, red peppers, or onions. This is served best in a pita (optional) with mixed greens or spinach. Enjoy!

                                  

Chili Garlic Salad Dressing Recipe

I made an Asian salad dressing from scratch with no recipe... and it was pretty damn good :) I did write down what I did so here it is!


1/3 cup distilled white vinegar
1 tsp Chili Garlic Sauce
1/4 tsp lemon and lime juice
1/4 tsp ginger
1 tbsp reduced sodium soy sauce
1/4 tsp shakes onion powder
1/4 tsp minced garlic



Stir in a bowl and enjoy on your favorite salad, fish, chicken, or beef!