Recipe Rewind: Spiced Keema!

Remember when I shared my recipe for Spiced Keema waaaaaay back in 2013?

Well, this winter, I’ve found myself making batch after batch of this traditional Indian curried ground beef. Keema is savory, spicy, and fragrant, making it the perfect way to level up your ground meat game. It’s just as fantastic over a bowl of cauli rice or zoodles as it is tucked inside lettuce wraps and omelets.

So what are you waiting for? Grab the recipe for Spiced Keema here! I also finally added the recipe to our iPhone/iPad app!

Here’s a tip: Make enough for leftovers, and keep ’em in the fridge. Then, check back later this week, and I’ll show you how to re-purpose your Spiced Keema into an awesomely portable grain-free hot pocket. Deal?

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Looking for more recipe ideas? Head on over to my Recipe Index. You’ll also find exclusive recipes on my iPhone and iPad app, and in my cookbooks, Nom Nom Paleo: Food for Humans (Andrews McMeel Publishing 2013) and Ready or Not! (Andrews McMeel Publishing 2017)!

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Podcast Ep 69: Replay of Our Olympic-Sized Interview With Mary Lou Retton!

The Olympics are here and we can barely contain our excitement! In fact, “Woot!” is the common shout you will hear from us when talking about the games in Pyeongchang. So what better way to celebrate the occasion than to record a fun, new, Olympics-themed preshow and replay one of our favorite interviews ever with the amazing Mary Lou Retton? Not only was she the first women to win a gold medal for gymnastics, but also she’s managed to remain a legendary representative for women in sports for three decades, which is no small feat. These days Mary Lou is …

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Stuffed Bagel Balls

Easy, homemade, mini stuffed bagel balls filled with cream cheese! This copycat Bantam Bagels recipe is made with no yeast, no boiling, no fancy mixer!

Stuffed Bagel Balls

My husband is obsessed with Bantam Bagels, so when I started testing out this easy 5-Ingredient Bagel recipe he asked me to make them into bagel balls, and they turned out great!

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The 7 Healthiest Cities in the U.S. and Canada

http://nutritionclub.ca/wp-content/uploads/2018/02/Minneapolis_skyline.jpg
http://nutritionclub.ca/wp-content/uploads/2018/02/Minneapolis_skyline.jpg

Choosing to be healthy seems like a no-brainer. But it’s far easier said than done. Dieting or exercising all by yourself can feel miserable or restricting, and it often ends without a ton of success. It’s proven that we’re far less likely to lace up those running shoes or grab the boxing gloves if we’re tackling this fight against obesity and heart disease alone. According a study published in the Journal of Social Sciences, people “gravitate towards the exercise behaviors of those around them.” This means you’ve got a much higher chance of shattering those fitness goals and maintaining a healthy existence if you’re surrounded by like-minded individuals.

So what places promote wellness most, and how can you join them? We decided to comprise a list of the seven healthiest cities in the US and Canada to make it easier. Note that cities were judged based on nutrition and eating habits, access to exercise and recreational space, and overall health statistics.

Minneapolis-St. Paul, MN

Minneapolis-St. Paul is, year after year, considered one of the healthiest cities in the country. But to land a spot at the top of the list year-after-year comes through a structural dedication to promoting fitness. With over 230 miles of bikeways in the city, the Twin Cities is ranked as the number two cycling commuting city by the U.S. Census Bureau. Many of these folks bike their way after work to Lyndale Farmers’ Market, a year-round source of fresh, local produce supported by over 200 vendors. And if that wasn’t enough to convince you of how fit our friends in Minnesota are, the city has even installed a skywalk system that connects buildings for over 50 downtown blocks, making it easier to walk to work even in subzero temperatures.

Seattle, WA

The Pacific Northwest is a traditionally healthy area of the country, boasting legendary hiking trails, literally thousands of lakes and rivers fit for outdoor activities, and greenways in every major city. Seattle chooses to promote wellness in other ways by supporting its massive downtown Pike Place Market, a local source for fresh fish, fruits, and vegetables. On top of that, the city recently passed a Sugar Tax which they hope will help to reduce childhood obesity rates and improve the overall health of kids and adults.

Vancouver, B.C.

The largest city in Western Canada is also the country’s healthiest, stemming mostly from its citizens’ devotion to curating healthy habits. Vancouver is proud to report lowest smoking rates amongst large cities as well as the smallest overweight population in the country. Not only do the residents of Vancouver shun the bad, they also promote the good: the city is incredibly friendly to gluten-free, organic, and vegan diets, and make access to these sort of ingredients incredibly affordable.

Calgary, Alberta

Physically, the fit folks of Calgary are a bunch of studs and studettes. The population of the city is expanding rapidly, catering especially to young professionals seeking a high standard of living. While Alberta itself is the least healthy province in Canada, the young adults of Calgary are choosing to prioritize health, as shown by the exceptionally low rates of obesity and high blood pressure. This is likely due Calgary being one of the cleanest cities in the world, offering tons of outdoor parks and very strict anti-smoking laws.

Ottawa, Ontario

The next time you complain that you can’t work out because the weather is awful outside, look to the people of Ottawa. Canada’s capital might have awesome summers with tons of bike trails, outdoor recreational facilities, and a river perfect for kayaking, but the winters there are long and brutal. But it’s citizens find a way to stay healthy by consuming a diet rich with fruits and vegetables and staying active in the winter months. Keep it up!

Saskatoon, Saskatchewan

In 2016, Saskatoon scored an “A” in overall health as part of a report evaluating health performance in major Canadian cities. This is no shock to anyone who’s been there and taken a walk or canoed down the South Saskatchewan River. Locals find awesome and creative ways to stay active during the winter months as well, including cross-country skiing, snowboarding, and hockey. All of this activity has contributed to reducing health risks like stroke and heart disease in the majority of the population.

Washington, D.C.

According to Forbes, Washington, D.C. is the second healthiest city in America because of its higher than average number of recreational facilities. Not to beat a dead horse, but it goes to show that routine exercise is one of the biggest factors in leading a healthy life. Atop that, D.C. residents eat at least five servings of fruits and vegetables a day–thanks to the multitude of farmers markets in and around the city.

By Jayson Goetz

Jayson is a recent graduate from Arizona State University who lives in Phoenix.  Being a lover of nutrition and travel, he’s always ready to try new restaurants and visit new places.  He started writing in hope of sharing his experiences with fellow foodies and travel bugs.

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Love It! TRX Home2 System Giveaway

This is a big week for love, and we wanna show you guys some love today with a seriously fantastic giveaway! Working out is a great way to show yourself a bit of self-love. After all, what better way to say, “I’m worth taking care of,” than to work up a sweat? And we’ve gotta say, working out at home is awesome. It’s affordable, you don’t have to worry about well-meaning weirdos trying to talk to you on the treadmill, and you can do it any time — even on days when the roads (and gyms!) are closed due to …

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Instant Pot (Pressure Cooker) Orange Duck + Gravy

Skinnytaste Meal Plan (February 12-February 18)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

Skinnytaste Meal Plan (Feb 12-18)

We never go out on Valentine’s Day, I prefer to stay home make our own special home cooked dinner. I added filet mignon on the menu for Valentine’s, but if it’s out of your budget you can swap it for a less expensive steak.

Hope everyone is enjoying these meal plans! If you’re new to my meal plans, I’ve been sharing free, 7-day flexible meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. You should aim for around 1500 calories* a day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (2/12)
B: 2 Loaded Baked Omelet Muffins (4) and an orange (0)
L: Asparagus Egg and Bacon Salad with Dijon Vinaigrette (3)
D: Butternut Squash and Spinach Lasagna Rolls (5) and a green salad with 2 tablespoons balsamic dressing (3)
Totals: Freestyle Points 15, Calories 964**

TUESDAY (2/13)
B: 2 Loaded Baked Omelet Muffins (4) and an orange (0)
L: LEFTOVER Butternut Squash and Spinach Lasagna Rolls (5) with 10 baby carrots (0)
D: Dirty Brown Rice with Shrimp (7) with Quick Cabbage Slaw (2)
Totals: Freestyle Points 18, Calories 1094**

WEDNESDAY (2/14)
B: 2 Loaded Baked Omelet Muffins (4) and an orange (0)
L: LEFTOVER Butternut Squash and Spinach Lasagna Rolls (5) with 10 baby carrots (0)
D: Perfect Filet Mignon for Two (5) with Roasted Brussels Sprouts and Butternut Squash (1) and Mixed Berry Pie (6)
Totals: Freestyle Points 21, Calories 1214**

THURSDAY (2/15)
B: ½ cup quick oats (4) with 2 tablespoons skim milk (0), pinch salt (0) and ½ cup blueberries (0)
L: LEFTOVER Butternut Squash and Spinach Lasagna Rolls (5) with 10 baby carrots (0)
D: Instant Pot Turkey Meatball and Ditalini Soup (7)
Totals: Freestyle Points 16, Calories 789**

FRIDAY (2/16)
B: ½ cup quick oats (4) with 2 tablespoons skim milk (0), pinch salt (0) and ½ cup blueberries (0)
L: LEFTOVER Instant Pot Turkey Meatball and Ditalini Soup (7)
D: Seattle Asian Salmon Bowl (7)
Totals: Freestyle Points 18, Calories 917**

SATURDAY (2/17)
B: Spicy Breakfast Fajitas with Eggs and Guacamole (5)
L: LEFTOVER Instant Pot Turkey Meatball and Ditalini Soup (7)
D: Dinner Out!
Totals: Freestyle Points 12, Calories 545**

SUNDAY (2/18)
B:  Asparagus-Pancetta Potato Hash (4) with orange wedges (0)
L: BLT Salad with Avocado (5)
D: Crispy Togarashi Chicken with Cucumber Relish (4) with ½ cup brown rice (3)
Totals: Freestyle Points 16, Calories 832**

NOTES: 1 Green salad includes 5 cups romaine, ½ cup each: carrots, tomatoes, cucumber, chickpeas, 2 scallions and ½ ounce shaved parmesan.

**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.  3 Double the recipe for a family of 4.  4 Cook oats with water according to package instructions then add milk, salt and berries.

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

(more…)

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