Event

Back to Routine Event AND Challenge Group

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Sometimes you just need to get back into a routine. I mean, we all LOVE the freedom and excitement of summer vacation, but there is something really special about getting back into a rhythm with life as well. The structure of the day to day makes being on top of things so much easier! This is true for our health journeys as well! When we have a “normal” day to day schedule, it is so much easier to plan to eat well and take care of our bodies.

I have scheduled two events to encourage you as you get back into the routine of life!

Local Event

The first is a free local meet and greet. If you are in the area ~around St. Louis, MO~ I would love to meet you and encourage you on your journey. We will share both food and encouragement together. I hope you will be able to attend! Click on the picture below to view the event page on Facebook and register to attend!

Free Local Event! Click on picture for details and to register!

Online Accountability Group

The second option I have for you is a Two-month, online, accountability group beginning September 1st! This will be two solid months of group coaching, accountability challenges and lots of fun and prizes! All of the information for this event can be found in the flyer below! You can register for this event by clicking on the picture below. Cost for this coaching group is $110. Group size is limited so register early! **BONUS** If you and a friend join this group together you will EACH receive a $10 refund on your registration price!

Two-month online group coaching accountability group!
Click on the picture to register!

If you have any questions about either of these events please leave a comment
below or send me a message HERE.

Have you ever considered getting a coach to help you on your journey but you aren’t sure what a coach could do for you? Contact me for a free consultation. I can explain to you how I would help you with no strings attached.

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Sale

Sale ~ Tuesday, August 27th!

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Click on any of the following images to go directly to the sale on Tuesday!

As always, I thank you for choosing to use my affiliate link! It costs you no extra and provides a blessing to my family.

Dessert, FP, Recipe

Sugar Free Sprinkles!!

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Sometimes you just want sprinkles. But it is hard to duplicate something that is pure sugar into a sugar free version, right? Well, my friend KT Tevlin made it look super easy!!

If you are on the THM Facebook boards, especially the official THM Diabetic board then you will recognize her name. She is one of the awesome Diabetic board Administrators. She also happens to live close to me so I get the privilege of seeing her in person a few times a year!

This past weekend she brought this special treat to our THM Admin Retreat. Sugar Free sprinkles! She even had them packaged in these super cute containers with labels! As soon as I tried them I asked her if I could share her recipe with you all and she was gracious enough to say yes!

Tonight I enjoyed the Rainbow Sprinkles on some strawberry Tummy Tucking Ice Cream!

What you will need:

Swerve Confectioners
Glucomannan
Vanilla (or other flavoring)
Mineral salt
Food coloring
Water

Sugar Free Sprinkles

Course: Dessert
Author: KT Tevlin

Ingredients

  • 1/3 cup Swerve Confectioners
  • 1/4 tsp glucomannan
  • 1/8 tsp vanilla or other flavoring
  • 1/8 tsp mineral salt
  • Food coloring
  • Approx 1 Tablespoon water add in slowly until piping consistency

Instructions

  • Mix all ingredients together until smooth.
  • Place mixture into ziploc bags and cut off a tiny bit of the tip. Pipe in lines on parchment paper, cut once they start to release from paper, dry for several hours or place in dehydrator for 30-40 minutes (I used dehydrator method)

Notes

The Rainbow sprinkles are made with natural food coloring from India Tree. Ingredients :BLUE: glycerin, deionized water, vegetable juice and spirulina. RED: vegetable juice, glycerin, deionized water, turmeric. YELLOW: glycerin, turmeric and deionized water.
Note that the Cherry Vanilla and Pina Colada* sprinkles are made with artificial food coloring (Wilton Icing Colors).

As always, I appreciate it when you choose to shop through my affiliate links. It costs you no extra but provides me with a small compensation that helps me keep adding valuable content to this blog.

Have you ever considered getting a coach to help you on your journey but you aren’t sure what a coach could do for you? Contact me for a free consultation. I can explain to you how I would help you with no strings attached.

Recipe

You Seriously Need This Chicken Salad!

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Sometimes, I am so blown away by a food that I just need to share it! This is one of those times. One of my favorite foods is chicken salad. Specifically the kind they serve at Bob Evan’s that has pecans and grapes in it, then they serve it surrounded by other fruits, you know that one? Well it is delicious and I love it. It is a fat/carb collision though so I have not had it in a long time…until today.

A little while back I saw Sarah Criddle’s recipe for Blueberry Walnut Chicken Salad and thought it might be the answer to my need for a good chicken salad. I bought fresh blueberries to make it and then forgot about it for a while.

Thanks to Sarah Criddle for letting me share your picture and recipe! Click on the picture to go straight to the Blueberry Walnut Chicken Salad recipe.

Last night I happened to see a picture of it again and I ran to my kitchen to see if my blueberries were still salvageable. Thankfully they were! I didn’t have celery or walnuts like the recipe called for but I did have pecans and everything else so I whipped it up in about 5 minutes and stuck it in the fridge to take for my lunch today.

Guys, I dreamed about my upcoming lunch. I could not wait for it to be time to eat it. Let me tell you, it did not let me down. This chicken salad is so good and the crunch from the nuts and the sweetness from the blueberries combine to make perfection. I have never enjoyed lunch at my desk so much before! I ate mine in a low-carb wrap with some large lettuce leaves. It is also great straight out of the bowl with a spoon!

For real! Go make this now! You will not regret it! Click on the original picture above to view the recipe!

Have you ever considered getting a coach to help you on your journey but you aren’t sure what a coach could do for you? Contact me for a free consultation. I can explain to you how I would help you with no strings attached.

Dinner, Recipe, S

Cheesy Chicken Broccoli and “Rice” Casserole ~ THM S

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Sometimes you just need a comforting casserole for dinner. But casseroles don’t have to be waist-line increasing, fat/carb combinations that leave you feeling bloated and miserable. They can be incredibly satisfying, health promoting meals and they are a great way to get in lots of veggies when you just aren’t in the mood for a salad.

This particular casserole, as written, incorporates both cauliflower and broccoli. You could easily add more. Green beans and/or mushrooms would be a great addition. You could even add in “hidden” okra if you wanted to blend it into the sauce!

I kept it simple for this go around, but this recipe just begs for personalization. You can change up the spices, veggies or meat. I kept this recipe relatively light. You could lighten it even further by using all Greek yogurt and no mayo. Or you could make it more indulgent by using sour cream in place of Greek yogurt. The possibilities go on and on.

What you will need:

  • cooked shredded chicken (I used cans of chicken)
  • frozen riced cauliflower (I used one plain and one blend of cauli, carrots & peas)
  • Trim Healthy Rice (optional)
  • frozen broccoli cuts
  • chicken broth
  • mayo
  • Greek yogurt
  • mineral salt
  • black pepper
  • garlic powder
  • nutritional yeast
  • glucomannan
  • shredded cheese (I used Colby Jack)

Cheesy Chicken Broccoli “Rice” Casserole – THM S

Course: Main Course
Servings: 6
Author: myhealthyjourneyforlife

Ingredients

  • 2 cups cooked shredded chicken (I used 2 12.5oz cans of chicken)
  • 2 10 oz bags frozen riced cauliflower (I used one plain and one blend of cauli, carrots & peas)
  • 1-2 bags Trim Healthy Rice optional
  • 1 10 oz bag frozen broccoli cuts
  • 1/2 cup chicken broth
  • 1/2 cup mayo
  • 1 cup Greek yogurt
  • 1/2 tsp mineral salt
  • 1/2 tsp black pepper
  • 1 tsp garlic powder
  • 1 tbsp nutritional yeast
  • 1/2 tsp glucomannan
  • 8 oz shredded cheese (I used colby jack)

Instructions

  • Preheat oven to 350 degrees.
  • Spray a 9×13 pan with non-stick cooking spray.
  • Mix together the riced cauliflower and Trim Healthy Rice (if using) and spread evenly in the bottom of the baking pan.
  • Add frozen broccoli and chicken to the baking pan on top of the rice mixture.
  • Whisk together broth, mayo, yogurt, spices and glucomannan to make a sauce.
  • Pour sauce evenly over the meat and veggies.
  • Top casserole with shredded cheese.
  • Bake at 350 degrees for 45 minutes. Check at 30 minutes to make sure it is not getting too brown. You may need to cover with foil for the last 15 minutes to prevent over browning.

Notes

The long bake time on this recipe is necessary due to starting with frozen vegetables. At 30 minutes the veggies were still too crunchy. You could speed the cooking process by thawing the frozen veggies first.
This casserole can also be made with ground beef or ground turkey. 

As always, I appreciate it when you choose to shop through my affiliate links. It costs you no extra but provides me with a small compensation that helps me keep adding valuable content to this blog.

Have you ever considered getting a coach to help you on your journey but you aren’t sure what a coach could do for you? Contact me for a free consultation. I can explain to you how I would help you with no strings attached.