Crock pot white bean stew

White Bean Stew 

500/600 Calorie lunch idea

2 Cups shredded chicken

2 cans Kroger organic white beans

2 cups Chicken broth 

2 Large handful baby kale 

1 Tablespoon garlic

1 Medium onion chopped fine

1 Aidell's Apple sausage line chopped up

Put everything in the crock pot cook on medium all day 

or high for half a day. Season with and pepper even add some of your favorite hot sauce for a little kick ! Enjoy 

You can easily make this vegetarian by omitting the meat and adding more of the same beans or a different variety. 

 

                                                   

Stuffed Bell Peppers

Dinner ! 

Stuffed peppers

What you'll need 3 Peppers green work too 

Organic ground beef we get ours at Costco 

Onion 

Minced Garlic 

Mushrooms 

Cumin 

Beef broth 

cumin

Worcestershire sauce

Wash and cut the bell peppers in half length wise place in roasting pan 

Brown ground beef and chopped onion and mushroom when the beef is nearly done 

Add one beef bullion cube 

one cup water 

Along with 1 tbsp minced garlic 

salt/pepper to taste 

1 tsp cumin 

1 tsp Worcestershire sauce 

let simmer for a 5 minutes or so 

fill the bell peppers press the meat in to completely fill the pepper 

add add enough water to the bottom the roasting pan just to cover

tent the pan with aluminum foil 

bake at 350 for 20 minutes 

uncover add some crumbled  feta over the top if you like. Then bake for five more minutes

ENJOY ! 

Happy Healthy Anniversary !

Happy Anniversary !

Our Christmas card Picture from 2012

and Christmas of 2013

December 2012 we decide it was time to take back our health.

We started with an 8 day challenge 

A new you in 8 days ! Day 1 and day 9 !

I lost 8 pounds and 8 inches and 8 days 

My hubby Lost 10 pounds 11 inches in 8 days

we also lost our sugar addiction 

and felt fantastic ! 

60 Days into our healthy lifestyle !

I went from a 12 to a 4 in 60 days with no exercise.
My hubby went from a 40 waist to a 34 !

Along with the weight loss I no longer suffer from allergies, migraines, anxiety and depression. My husband no longer has sleep apnea and has come off  of his high blood pressure and high cholesterol medicines.
Are you ready , ready to discover your new you  ?
Want to learn more about our transformation watch this informational video and read through the testimonials then contact me to get started. You be so glad you said yes !
lisapbjcreations@gmail.com
615-668-7319
and
IGNITE
Your Health !

Chicken and Kale Comfort soup

Healthy Comfort Crock pot soup

Chicken ,kale,mushroom and onions
make this a healthy and yummy alternative to comfort foods we love to have on cold days.

Healthy Comfort soup !
6 cups chicken broth
2 cups shredded chicken 
We used leftover rotisserie chicken (skin removed)
2 large handfuls of kale
1 cup sliced mushrooms
1 medium onion chopped
1 tbls minced garlic
Salt
Pepper
Combine everything in crock pot
Cook on high for an hour then low until dinner.

Join us at Transformation U
lisapbjcreations@gmail.com

Buffalo Chicken Lean and Green dinner

Oven baked Buffalo Chicken 

Buffalo

Chicken Breast or chicken tenders (the tenders are easier to shred) 

Place in baking dish 

Place pats a butter over the chicken 

Cover in your favorite buffalo sauce 

Bake according to the direction on the package

Hot Sauce

butter and your favorite hot sauce in a microwave safe container 

melt the butter stir and pour hot sauce over the chicken once it is done and serve ! 

Add you favorite green veggie. 

We make extra chicken to use on a Buffalo chicken salad the next day for lunch.

What's your favorite hot sauce ? We love Crystal's & Franks Red Hot wing sauce.

500/600 Calorie lunch idea Buffalo Chicken ranch and bacon salad.

Buffalo Chicken salad 

Buffalo chicken salad with ranch & bacon ! 500/600 calorie lunch idea.

2 cups romaine
4 ounce chicken breast leftover from dinner
1 ounce Trader Joe's turkey bacon
1 boiled egg 
1/2 ounce shredded cheese
2 tbsp Newman's own organic ranch
6 grape tomatoes
& a nectarine for dessert

Buffalo sauce 2 tbsp butter add your favorite hot sauce then microwave until it's melted poor over chicken before adding to the salad.

This was a huge hit ! We have the buffalo chicken for dinner and make a little extra to have on our salad for lunch the next day. Less cooking is more around here. Hope you enjoy. What's your favorite salad ?
  

                    

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Costco grocery list

Costco 

Costco has lots of great deals and buying in bulk allows or family of 5 to eat healthy on a little less. 

This was one trip we don't buy everything every single week. One of the great things about buying in bulk is you can usually get two or three meals out of one bag of fish ,chicken etc.

So here is our list

Kirkland's organic beef  comes in a three pack we can get three meals or two if we have company over 

Rotisserie Chicken we always get at least one they are great for salads and lunch 

Aidelle's sausage these are great on the grill add a veggie for a lean and green dinner.

Organic Spinach great for salads ,omelet night or sauteed for a lean and green dinner
Andy's Romaine lettuce salads and dinner for our guinea pig "Penny" 

Tri Color Bell peppers great for dipping in hummus or guacamole instead of chips 

Baby Portabella mushrooms these are protein packed great addition to lunch or dinner 

Bag Avocados we eat these almost daily for lunch 

Bag organic Green beans 

Bag organic broccoli

Bagged frozen natural Chicken breast enough for 2 nights of meals and a few left over to have for lunch 

Frozen Tilapia one bag is enough for 2 meals with a few left over 

Frozen shrimp my crew will eat one entire bag for dinner ! 

Eggs we get the all natural ones boil them for snacks, we have omelets one night a week for dinner ,breakfast

Half n Half they have organic !
Butter
Quinoa for lunches 

Taco Seasoning

Worcestershire Sauce

Brad's organic peanut butter 

Kirkland's fancy unsalted mixed nuts (not sure what makes them fancy) for afternoon snacks
Unsweetened almond milk 

We tend not to buy fruit there because of the volume you have to buy it's going to go bad before we can eat it all ! If you have a healthy food finds at your favorite wholesale club that we can add to the list let me know I'd love some more ideas !

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