Category Archives for "Other Lean Meats"

Turn Down the Speed

...........Turn the Speed down to your advantage.

To many of us rush here and there. The western diet of fast food, pour from a can or out of a box, heat and serve, grab and go is slowly killing us. Lets slow ourselves down and eat to regain our health.  

  1. Eat slowly and mindfully. Pay attention. Breathe.
  2. Make food that looks beautiful and smells good. Taste it as if you were at a wine tasting event.
  3. Share mealtime with others. A bonus would be to eat in a relaxing environment.
  4. Eat whole foods. Notice the different textures, temperatures, and tastes.  
  5. Get plenty of protein, along with healthy fats and beautiful colorful veggies.
  6. Include fermented foods such as sauerkraut and kimchi to keep the intestinal bacteria happy and healthy.
  7. Stay active. Our bodies work best when we move.
  8. Relax. Recover and de-stress. Get at least 7 hours of sleep.

Slow yourself down, It does YOUR body good.

To Your Best Health,

Coach Nancy

Taco Blend Recipe

This mixture of spices approximates what you might buy in a package. It tastes just as good and you eliminate the unwholesome ingredients in the store bought variety.

Depending on your taste you can use as much or as little as you like.  I usually make 4 times this much so I have it ready when I need it.

                    1 tablespoon chili powder

                    1/4 teaspoon garlic powder

                    1/4 teaspoon onion powder

                    1/4 teaspoon crushed red pepper flakes

                    1/4 teaspoon dried oregano

                    1/2 teaspoon paprika

                    1 1/2 teaspoons ground cumin

                    1 teaspoon sea salt

                    1 teaspoon black pepper

In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container.

To Your Best Health,

Coach Nancy

Taco Salad fixed by Amy, age 11.

Shrimp is the New Saturday Night Special

Going out or ordering take out on Saturday has been a long time favorite of our family and many others. Dean and I have come to love this dish. While it is amazing, it is quick to make and very affordable. I did some comparisons of prices at the end of the recipe. Check it out. 

Saturday Night Special

1 pound medium shrimp (I use frozen)

salt to taste

3-4 garlic cloves or 1 Tablespoon garlic

2 Tablespoons olive oil

1 Tablespoon lemon juice

1 cup cherry tomatoes, cut in half

2 cup spinach

Heat a pan to medium heat. Add the olive oil and sauté the garlic until you see the edges begin to brown. As soon as the garlic starts to brown, add the shrimp, tomatoes, and spinach to the pan. Spread the shrimp out evenly to cook. Cook until shrimp turns pink and the spinach is very wilted.

Total cost for this meal,

$5 for the shrimp, remember I used the frozen

$.25 garlic, probably even less.

$1.50 for the cherry tomatoes. The package cost $2.98 but I didn’t use it all.

$ .75 for the spinach. I’m just guessing here. The package was huge and I only used 2 cups. After this meal I’ll still have the tomatoes and spinach to make a salad at another time. I used olive oil and lemon juice that I had in my cupboard and fridge already.


$7.00 Total cost for this meal for two. It takes under 10 minutes to make too!

1 serving contains, 1 serving of protein, and 2 servings of vegetables.

Compare to a sub sandwich picked up at a convenient location

1 Large meatball sub $5

1 small bag of chips $1.19

That is $6.19 without tax for just one person. (potato chips are not a veggie)