Sunday, December 30, 2018

Healthy Breakfast Idea


Oatmeal with Peanut Butter & Grapes

This recipe provides 1 serving.

Ingredients:

1) 1 serving old fashioned rolled oats
2) 1 tablespoon peanut butter
3) 1/2 cup red grapes

Instructions:

1) Cook old fashioned rolled oats according to package directions.

2) Stir in the peanut butter, Top with grapes.



Enjoy! 


And remember...the importance of starting each and every day with a tasty, healthy breakfast!





Friday, December 28, 2018

6 for the New Year!



Fact: Goals are motivating! Fact:  Goals also give us a sense of purpose and direction!

With this in mind...

I have a request/suggestion:


Challenge yourself to establish/set 6 goals for 2019 that are of most importance to you.

I will share one goal that I have already set for the new year, which is listen to more music..a lot more music, on a daily basis. 

Music is a valuable and enjoyable ingredient to motivation. It also promotes positive thinking and emotions!



Think 6!






Monday, December 24, 2018

Healthy Breakfast Idea

Oatmeal with Blueberries, Honey, and Sunflower Seeds

This recipe provides 1 serving.

Ingredients:

1) 1 serving old-fashioned rolled oats
2) 1/2 cup blueberries
3) 1 tablespoon sunflower seeds
4) 1 tablespoon honey


Instructions:

Cook the oats according to the package instructions. Top with the blueberries and sunflower seeds. Drizzle with honey.


Enjoy!

Thursday, December 20, 2018

Check out my new book!

Click on either link, please

Motivational Spirit: How to Keep Yours Solid as a Rock!

Motivational Spirit: How to Keep Yours Solid as a Rock!

This book can be a valuable resource for you going into the new year, as you seek to accomplish new goals and seek out new adventures.

After having read this book, please direct any questions or feedback to : robertkirby27@gmail.com

Thank You!



Monday, December 17, 2018

Healthy Monday Recipe


Creamy Chicken & Tomato Skillet

This recipe provides 4 servings

Ingredients:

1) 1-pound skinless, boneless chicken thighs, cut into bite sized chunks
2) 1 Tablespoon olive oil
3) 1 teaspoon sea salt, divided
4) ½ teaspoon black pepper, divided
5) ½ cup sliced onion
6) 1 garlic clove, grated
7) 1 ½ cups unsalted chicken stock
8) 1 teaspoon chopped rosemary
9) 2 tablespoons all-purpose flour
10) 4 cups baby spinach, chopped
11) 1 tablespoon lemon juice
12) 1 teaspoon lemon zest
13) prepared rice for serving

Instructions:

1) Heat olive oil in a large skillet over medium- high heat. Sprinkle chicken with ½ teaspoon sea salt and ¼ teaspoon pepper. Add the chicken to the skillet; cook without stirring, until chicken begins to brown, approx. 4 minutes. Add garlic, onion, tomatoes, and rosemary. Cook, stirring occasionally, until tomatoes begin to soften and onion is tender, approx. 3 minutes. 

2) Whisk together stock and flour in a bowl until combined. Add to chicken mixture; stir and scrape browned bits from the bottom of skillet. Bring to a boil. Cook, stirring often, until sauce thickens, approximately 4 minutes.

3) Place prepared, hot rice in a large bowl; add remaining ½ teaspoon salt and ¼ teaspoon pepper, spinach, lemon juice, and lemon zest. Toss to coat (hot rice will wilt the spinach). Divide rice mixture among 4 plates; top evenly with chicken.


Enjoy!

Monday, December 10, 2018

Healthy Monday Recipe


Turkey Empanadas

This recipe provides 4 servings

Ingredients:

1) 1-pound lean ground turkey
2) 1 onion, chopped
3) 1 medium size clove garlic, chopped
4) 1 tablespoon olive oil
5) 1 teaspoon cumin
6) 1/3 cup raisins
7) ½ cup pitted olives
8) ½ teaspoon sea salt
9) ¼ teaspoon pepper
10) 2 refrigerated piecrusts, halved
11) prepared salad

Instructions:

1) Brown the lean ground turkey with the garlic, cumin, and onion in a large skillet over medium high heat. Stir in the raisins and olives; season with ½ teaspoon salt and ¼ teaspoon pepper.

2) Top the piecrust halves with the turkey mixture; fold in half and seal the edges. Bake at 375 degrees until golden, approximately 20 minutes.

3) Serve your turkey empanadas with salad.



Enjoy!




Monday, December 3, 2018

Healthy Monday Recipe


Avocado and Tofu Rice Bowl

This recipe provides 4 servings

Ingredients:

1) 1 cup brown rice
2) 14 ounces firm tofu, cut into 1-inch pieces
3) 1 large avocado, sliced
4) 4 tablespoons canola oil
5) 2 tablespoons rice
6) 2 tablespoons low-sodium soy sauce
7) 1 15.5-ounce can pinto beans, rinsed
8) 2 tablespoons soybean paste
9) sliced scallions for serving
10) ½ teaspoon sea salt

Instructions:

1) Cook the brown rice according to package instructions.

2) Cook the tofu in 2 tablespoons of the canola oil in a nonstick skillet over medium-high heat, tossing occasionally, until golden, approximately 12 minutes. Season with ½ teaspoon sea salt.

3) Mix the soybean paste, soy sauce, vinegar, and the other 2 tablespoons oil; drizzle over the tofu, beans, rice, and, avocado. Serve topped with sliced scallions.


Enjoy!

Sunday, December 2, 2018

Sunday is the Day to...


This is the day to plan out your healthy meals for the week; it is important because once your busy work week begins...you need healthy food to fuel your weekly goal pursuits!


In essence, the expression, "we are what we eat," is profoundly true!

Saturday, December 1, 2018

Healthy Saturday Salad Idea


Kale Caesar Salad

This recipe provides 4 servings

Ingredients:

1) ¼ cup mayonnaise
2) ¼ cup finely grated Parmesan
3) 2 tablespoons olive oil
4) 2 tablespoons lemon juice
5) 2 teaspoons Dijon mustard
6) 1 ½ teaspoons Worcestershire sauce
7) 1 bunch kale, stems discarded and leaves thinly sliced
8) ¼ small red onion, thinly sliced
9) 2 hard- boiled eggs, chopped
10) sea salt and pepper

Instructions:

Whisk together the mayonnaise, lemon juice, Parmesan, mustard, olive oil, Worcestershire sauce, ¾ teaspoon salt & ½ teaspoon pepper. Add the kale, eggs, and the onion and toss to combine together.



Enjoy!