Ingredients: 3 cups raw jicama, peeled and chopped (6 Greens) 1 1/2 cups 2% plain Fage Greek yogurt (1 Lean) 1/2 tsp vanilla extract (1/2 Condiment) 1/2 tsp ground cinnamon (1 Condiment) 1 packet stevia (1 Condiment) 2 tbsp Walden Farms caramel syrup, divided (1 Condiment) 1/2 tsp coarse sea salt (2 Condiment) 28 walnut halves (4 Snacks) Directions: How to taste walnut halves: Preheat oven to 350 degrees. Line a baking sheet with foil for easy clean up. Spread walnut on prepa

I ngredients: 4 cups cauliflower florets 3 ounces reduced fat cream cheese, cubed 1/2 cup sour cream 1/4 cup green onion, sliced 1/4 cup Kraft reduced fat parmesan cheese 6 slices turkey bacon, cooked and crumbled 1 cup reduced fat sharp cheddar cheese, divided Directions: Preheat oven to 350 degrees. Lightly spray a glass casserole dish with non-stick cooking spray. Place cauliflower in a large pot of boiling water and cook until cauliflower is tender. Drain well and mash wi

Makes 3 servings Per serving: 1/2 Lean, 1/2 Leanest, 1 Green, 1 Condiment, 1 Healthy Fat (no additional HF’s needed due to cheese) INGREDIENTS 14 oz tuna in water, canned (2 Lean) 1 cup reduced fat cheddar cheese (1 Lean) 1/4 tsp salt (1 Condiment) 1/4 tsp garlic powder (1 Condiment) 1/4 tsp pepper (1/2 Condiment) 2 tbsp light mayo (2 Healthy Fats) 1/4 cup or 4 tbsp light Hidden Valley Ranch dressing (2 Healthy Fats) 1-1/2 cups green beans no salt added, (I used canned but yo

Makes 6 servings Per serving 1 Lean protein 3 vegetables 3 condiments 2.66 pounds beef stew chunks ½ cup leeks ¼ tsp red pepper flakes 2 garlic cloves 1 cup diced celery 1 Tbs Worcestershire sauce 1 tsp thyme ½ tsp cayenne ¼ tsp salt ½ tsp pepper 14 ounces low sodium canned diced tomato 4 cups beef broth 2 bay leaves 2.33 pounds zucchini ¼ cup parsley Instructions 1.Place a large saucepan over medium heat. Add in the beef chunks and cook until browned. Remove from the saucep

Ingredients: 1 1/2 lbs or 24 oz raw chicken breasts, cut into 1 inch pieces (3 Leaner) For Sauce: 1/4 cup lite soy sauce (4 Condiments) 2 tbsp reduced sugar ketchup (2 Condiments) 2 tbsp rice wine vinegar (1/2 Condiment) 1 packet of stevia or sweetener of choice (1 Condiment) 1 tsp minced garlic (1 Condiment) 1/4 tsp ground ginger (1/2 Condiment) (I added minced ginger about 1 tsp as I like more favor) Garnish: 1 ounce cashews, chopped (3 Healthy Fats) Sliced green onions ~ o

Ingredients 3T egg substitute (1 Condiment) 9 oz raw boneless skinless chicken breast, pounded flat or about 1/4" thick (1 leaner) 2 tsp almond flour (1 condiment) 1/2 tsp Italian seasoning (1 condiment) Dash of salt 1 tsp olive oil (1 healthy fat) Directions 1. Heat pan on medium heat, add olive oil 2. Combine the almond flour, Italian seasoning and salt into a large flat plate and mix 3. Dip the flattened chicken breast into the egg substitute then dredge in almond mixture,

Let’s be honest…If you’re waking up with neck pain, shoulder tension, headaches, or feeling exhausted , your pillow might be the problem. Most people don’t realize that poor sleep posture  can slowly affect your body over time — causing misalignment in your spine, muscle tension, and even poor breathing during sleep. And the truth is…👉 Not all pillows are created equal. 😴 The Real Problem with Traditional Pillows Traditional pillows often: • Don’t support the natural curve

Ingredients 3 cups cauliflower florets Non-stick pan spray 2 cups leeks, finely chopped 1 garlic clove, finely chopped 1 ¼ lb lean ground beef (95% lean) 1/2 tsp salt 1/2 tsp black pepper 2 tbsp tomato paste 28 oz low sodium diced tomatoes 4 teaspoons Dijon Mustard 2 cups reduced-fat grated cheddar cheese 1/4 cup chopped dill pickles Directions: Preheat the oven to 350 degrees. Spray a 9 x 13 inch baking dish with cooking spray. In a large pot of boiling salted water, cook th

2 Revolution Rolls* 1 Egg 3.17 oz Tomato 1/3 C 2% Shredded Cheddar 1/2 tsp Everything but the Bagel seasoning [1 LEAN, 1 GREEN, 1.5 CONDIMENTS] ------------------------------------------------------- Cloud Bread aka Revolution Rolls Ingredients: 3 eggs at room temp 3 tablespoons light cream cheese at room temp A pinch or 1/16 tsp cream of tartar (you can use white vinegar or lemon juice as a substitute) 1 packet splenda (or 1/2 pack stevia) Instructions: Preheat oven to 350 d

Your Nervous System Is Exhausted: Why Your Body Needs a Reset Modern life is moving faster than our bodies were ever designed to handle. Between constant notifications, work stress, lack of sleep, and everyday responsibilities, many people are living in a near-constant state of tension without even realizing it. If you’ve been feeling overwhelmed, exhausted, or physically tight for no clear reason, the issue may not just be stress — it may be that your nervous system is stuck

Massage therapy offers numerous benefits, but it's common to have questions before starting. At Belle Plaine Massage, we’re here to provide

In today's fast-paced world, anxiety and depression are increasingly common. While these mental health challenges can feel overwhelming...

Whether your scars are from surgery, injury, or a medical condition, they can often cause discomfort and limited mobility.

Ingredients: • 16.38 oz cooked Roasted spaghetti squash (6 greens) • 18 oz 85-93% ground turkey~ Should yield 15 oz cooked turkey (3...

Ingredients: 2, (6-oz.) salmon filets 1 tsp salt, divided ½ lemon, cut into 8 thin slices 1¼ cups cherry tomatoes, cut in half 1¼ cups...

Ingredients: 4 oz grilled or baked chicken, sliced or diced (2/3 Leaner) For Alternative Pasta: 1 1/2 cups palmini noodles (3 Greens) 1...

Ingredients: 20 ounces sushi grade raw ahi tuna steak 2 tablespoons low sodium soy sauce 1/2 cup green onions 2 teaspoons sesame oil 1...

Ingredients: Crust 1 cup or 100 grams of grated raw cauliflower 1/4 cup egg beaters 1/4 cup Reduced Fat 2% Mozzarella cheese Toppings...

Ingredients: 6 oz cooked chicken breast (1 leaner) 1 cup (1.06 oz) spinach (1 green) 1/4 cup (1.32 oz) cherry tomatoes (1/2 green) 1/4...

Ingredients: 14 oz crabmeat 3 eggs 1 Tbsp parsley 2 tsp Dijon mustard 2 tsp lemon juice 1 ½ Tbsp almond flour ¾ tsp old bay 1 Tbsp light...