Faithfully Well with @RisaAuger: Recent Episodes
Risa Auger
Eating healthy can be totally easy and amazingly delicious. In each episode, I’ll talk through a meal or a meal plan or something new I'm suddenly obsessed with. I like to keep it simple. I like to keep it yummy. I’m a momma of one brilliant little lady and wifey of a man who likes to eat as much as I do! We live in So California surrounded by a fabulous group of family and friends. Thanks for joining me here. After you listen, I can’t wait to hear about your meals! Visit me @risaauger on IG + rumble, at risaauger.com, or at facebook.com/groups/faithfullywell. Support this podcast: https://anchor.fm/risa-auger/support
Let's talk pizza!
On this episode, I chat about how I make Trader Joe's cauliflower crust pizza -- and what I'll be topping it with tonight. I heart buying "blank crust" and topping the way I want to. Sometimes I go veggie with meat on the side. Sometimes I go meat with veggies on the side. Sometimes we even go spicy!
No matter what, sauce, cheese, and some toppings combine into goodness. Listen in for some details and directions. Hoping it all adds up to inspiration for you!
Watch + interact live at facebook.com/groups/faithfullywell
Get recipes at pinterest.com/risaauger
Download meal plans -- send me your email address!
Do the workouts I do at teambeachbody.com/risaauger
healthy #momlife #beachbodycoach #pizzanight #healthypizza #veggiecrust #cauliflowercrust #whatsfordinner #heatlhyeating #smallsteps #easyhealthy #healthyisyummy #yummy #mealplan #dinnertime #familydinners
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Yes! It’s super true.
I finally went live again on the HHM FB Page (facebook.com/groups/happyhealthymeals)!
I’m trying a new thing — going live during the day. Taking a quick break while making either my breakfast or lunch (note the kid is NOT home to distract!) Make sure your notifications are on so you can see when to join in.
This week I chatted about what to do when you don’t have a plan. For whatever reason, sometimes the weekend gets crazy nutty and you end up skipping the planning portion of your day only to realize on Monday that you have a fridge full of groceries that you have no clue what to do with!
Yup. No shame. It happens to me too.
What to do?
Get organized! Figure out what you have and then decide the order you’re going to use it in, keeping in mind that you’ll need a lean protein, a veggie, and a complex carb at each meal, plus the healthy fat to cook in or drizzle over too.
When I’m standing in the middle of my kitchen without a plan, here’s what I do:
1 - pick a cooking method or two, prep them
2 - choose my healthy cooking fat
3 - pick out two fresh or frozen veggies
4 - choose a lean protein (that hopefully is not frozen at this point!)
5 - choose a seasoning profile
6 - decide on a complex carb
7 - Chop, season, cook… enjoy!
For example, the last random meal I made was tacos, of course. Because they are seriously my go-to meal.
1- Long sliced two colors of bell peppers + zucchini before seasoning with lime salt to toss in the air fryer
2 - Diced a red onion to sauté. Then added ground chicken to the skillet. I mixed in garlic, cumin + lime juice
3 - Warmed up a few tortillas while putting out hot sauce, jalapeños, and sour cream to add to the tacos upon serving
I hope this helps you — knowing that it’s ok when you forget to make a plan — to keep making good choices even when you feel a little off.
You know what? Some of the best meals I’ve ever made have been randomly put together at the last minute. So, don’t be afraid! Just stay calm and make a healthy meal.
Message me or check out my Pinterest when you need help! Enjoy this episode. More to come soon.
Love, Risa
PS. Make sure to always have a good breakfast on hand with these smoothie starters. https://www.teambeachbody.com/shop/us/d/caf-latte-plant-based-vegan-shakeology-SHKCafeLatteVegan?referringRepID=681607
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On this episode, I chat all about tacos. The fillings, the holders, the toppings.. all of it. Kinda in a shrimp list a-la Forrest Gump style. LOL.
Anyway. Tacos are GREAT for about a million reasons… just like there are about a million ways you can make them. OK> maybe not a million. But there are a LOT! Trust me.
The essential parts of a taco are:
The holder
The protein
The toppings
My best tip for making great tacos is to find your favorite combinations and then rinse and repeat. Try using different types of tortillas or subbing with cheese, veggies, or even an egg. Don’t be shy picking your protein; from land to sea, varying the filling leads to new ideas that might surprise you. Then, for toppings, cheese, avocado/guacamole, sour cream, jalapeños, hot sauce, chiles, salsa, lettuces, veggies, or even seeds work to add to the flavor profile you are aiming for.
Listen in for details on some of these. 🌮
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.html
THANK YOU SO MUCH for listening!
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Hello 2022. Let's get healthy-er. #smallsteps make a big impact. This year I'm determined to make small changes one at at time and share them with you!
Get more recipes, faith, hope, and love @risaauger on IG + Rumble, risaauger.com, facebook.com/groups/faithfullywell. Thanks for following!
healthy #momlife #beachbodycoach
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OHHHHHH it’s sooooo summery in my kitchen (slash in my life) still! You too? Or is that just So. Cal? OH my.
This week I’m counting the days to see my dad in person (it’s been since January), I feel like my body is craving a little comfort in anticipation. So, a little bit of warm goodness is about to happen.
Monday will be a crockpot night, I’m adding a little prosciutto to a chowder. Might serve it cold though. Depends on how the day goes. I love that this version is a little lighter - it uses half and half instead of heavy cream.
Tuesday - pizza night, gluten free style with some meatballs on the side. Top how you want to. Consider buying frozen meatballs to speed up dinner.
We could live on Mexican food in my house. And, sometimes I crave chips so that means I have to choose between them and taco shells. This week, I’m choosing chips with enchiladas as squash instead of tortillas.
Sometimes you gotta give into cravings - pasta has been calling - surround it in some fresh goodness to offset the heavy feeling it can bring on.
I heart artichokes sooooo much. And, I love this idea of EBTB seasoning on chicken. Such a great alternate than how I usually use it, on toast or celery.
SUGGESTED MEALS.
Zucchini corn chowder / grilled prosciutto
Eggplant pizza / turkey meatballs
Lime cucumber salad / chicken + squash enchiladas
Spinach salad / lemon + fresh pea pasta + salmon
Artichoke salad / everything bagel chicken
THANK YOU SO MUCH for listening!
Recipes for these meals at:
pinterest.com/risaauger
FREE facebook group:
Facebook.com/groups/happyhealthymeals
Get healthy(er) with me:
risaauger.com/shop.html
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Thanks a million for being part of my circle of healthy eaters! I love knowing I’m helping you all find and love things for you and your fam that are not only healthy leaning, they are super delicious too.
This week, I'm trying to keep in mind that it’s AUGUST! How did that happen???? Check out th graphic below for an overview of what’s in season here in the states. Try incorporating these things into your meals.
I have to say I am excited that squash is back — and so is Swiss chard!
SUGGESTED MEALS.
Green salad / shrimp (zoodle) pasta
Butternut squash salad / Pickle grilled chicken
Eggplant Shakushula / garlic naan
Hot honey chicken bowl (sub cauliflower rice)
Swiss chard slaw / salmon burger
Recipes for these meals at:
https://pin.it/2rb8SfT
FREE facebook group:
Facebook.com/groups/happyhealthymeals
Get healthy(er) with me:
risaauger.com/shop.html
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There are about two weeks out of the year when I totally wish we had A/C. We are smack dab in the middle of those two weeks! So. You know I’m doing low-prep, stove top and the grill only for meals right now. On this new HHM Pod, I chatted all about this summer-tactic meal plan:
Fennel apple slaw / healthy hot dogs
Grilled corn salad / spicy shrimp skewers
Watermelon salad / balsamic chicken
Italian stuffed bell peppers / baked potatoes
Green salad / grilled thin crust pepperoni pizza
(Recipes at https://www.pinterest.com/risauger/meals-0726-073021/)
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.html
THANK YOU SO MUCH for listening!
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If you know me, you know I eat at least one meal in a bowl. My morning smoothie- bowl. My lunch salad - bowl. Side of soup or saucy beans for dinner - bowl!
On this podcast episode, I share some thoughts on the following meal plan, eating out of bowls, and you know... just random stuff. I hope it gives you insight into creating balanced, yummy meals according to your preferences and needs.
Moroccan chickpea bowl
One pot enchiladas / add kale!
Green salad / steak skewers / baked beans
Firecracker chicken bowl / sub w cauliflower rice
Stuffed mushrooms / broccoli / pork tenderloin
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.html
THANK YOU SO MUCH for listening!
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I make a plan. I buy for the plan. But. It doesn’t always go to the plan. And that’s totally ok! Life happens. Thank GOD for refrigerators and freezers!
On the podcast this week, I share the plan I want to follow. I hope it gives you insight to creating balanced, yummy meals according to your preferences and needs. Funny how keeping things simple still involves a bit of planning… but, it’s totally worth it!
Meal plan of the week:
Moroccan chickpea bowl
One pot enchiladas / add kale!
Green salad / steak skewers / baked beans
Firecracker chicken bowl / sub w cauliflower rice
Stuffed mushrooms / broccoli / pork tenderloin
Check out the recipes for the week on this Pinterest board: https://pin.it/7s8Slu8
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.html
THANK YOU SO MUCH for listening!
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Sneaking in veggies can be a fun challenge - making sure the fam does NOT know they are there! I talk about this a lot, because veggies are packed with nutrients, but not always the go-to in this house.
Like a lot of moms, I find myself saying no to seconds during meal time until the veggies on the plate are eaten. Also like a lot of moms, I am all for adding a bit of butter, cheese, or ranch dressing to veggies in an effort to get kids to eat them.
On this episode of the HHM Pod, I chat about even more options.
Join me live on Mondays on FB around 5pm Pacific to be part of the conversation AND check out past episodes on the go wherever you download pods.
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.
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Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
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THANK YOU SO MUCH for listening!
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I share a few reasons to lighten the amount of gluten in your meal plan. From experience, I know that a little less does a tummy good. Most of us are not technically celiacs and don’t need to ditch it completely, but here in the US, our wheat is not what it used to be even just 20.30, 50 years ago and our bodies are not happy about it.
Gluten is a sneaky ingredient and can be in items you wouldn’t expect it to be. In practice, I love subbing traditional ingredients with veggies that are naturally gluten-free. Baked eggplant for lasagna noodles, cauliflower for pizza crust, corn—not flour—tortillas, mushroom caps for buns, coconut wraps for tortillas, cabbage or zucchini for noodles, the list is long and you can keep trying until you find what you like.
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.html
THANK YOU SO MUCH for listening!
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June holds some yummy options (… I know, I say that EVERY month!) to make a variety of meals with. In California, we are blessed to be able to get many veggies and fruits year round, having this list handy allows me to focus on what’s in season.
I love all the things on this list and am especially excited about the chard and rhubarb. Both offer easy, flexible options for BIG green leaves that work really well for wraps. I sometimes find that when I use lettuces that are more crisp, they fall apart easier and I end up doing more laundry than necessary! LOL.
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.html
THANK YOU SO MUCH for listening!
eathealthy #whatsfordinner #healthyandyummy #healthyfamily
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Sometimes you bake, sometimes you roast, but do you know the difference? LOL. Yeah. Me really either. I mean I watch all the cooking shows and read all the books, but sometimes all the cooking methods and their slight differences just confuse me.
Of course- I had to look into it and learn more!
So, on the podcast this week, I chatted about these methods and the main benefits. Each method effects fruits, veggies, and animal proteins a little differently. Make sure you do a little research before picking the one that works best for you, your schedule and your goals. As you are reading through a recipe, you’ll also want to consider clean up level, if you want to heat up your kitchen, and the time it takes to cook by each method.
Connect with me:FREE facebook group: Facebook.com/groups/happyhealthymeals
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Recipes for your week: pinterest.com/risauger/meals-0524-052821
THANK YOU SO MUCH for listening!
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With mixed feelings, over this weekend with some amazing friends, I treated myself to a brunch to commemorate my milestone birthday.
I say mixed because WOW I’m feeling the number, but in a way, I’m also so proud of how much love there is in my house, how close I am to my friends, and the deepening relationships with you all!
Here’s the thing. Brunch CAN totally be a healthy gathering - and normally it IS for me. All that laughing is good for the soul. I order mindfully and then share to keep portions under control.This weekend was not that!
On this episode of HHM, I chatted about how to make your treats just a little bit healthy. I also mention that there these tactics are not needed all the time. Practicing 80/20 is a good thing daily. When you do want to lighten things up, here are some things you can do to swap and focus on sources of nature’s sweetness instead of commercially made ones.
. Use nature’s sweet things like fruit and dates to sweeten
. Swap your flours away from traditional baking flour - almond, coconut, chickpea, oat.. etc.
. Try hiding veggies or fruit in something - think carrot and zucchini muffins!
. Try making the traditional recipe, simply cutting the sugar in half
. Cut your portions in half… in thirds…
. Skip items that are processed and come packaged from factories
I am happy to help you out on any specific item you’re wondering about. Email or message me!
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
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THANK YOU SO MUCH for listening!
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Nightshades are a group of veggies, fruits, and spices that some folks need to avoid - or really cook - otherwise they have adverse reactions digestively. Join in on this episode to hear a list of foods, how can you tell if you’re having trouble with all of them, and what to do about it.
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THANK YOU SO MUCH for listening!
eatinghealthy #nightshades #eatgoodfeelgood
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May is my fave month of the year. Well. No… that’s not entirely true. It’s my second favorite month of the year. December is actually my first favorite (my wedding anniversary and Christmas!) But, MAY. Oh Sweet. MAY.
May holds a special place in my heart to look forward to. In it, I get to celebrate all the wonderful mommas that surround me. Especially MY mom! And, now that I am a mom, I get to celebrate me a little too. Then, about a week later, I get to eat all the cake, eat all the ice cream, AND rule over Netflix for a whole day—for my birthday!
This week’s podcast is all about filling your plates with fresh, seasonal goodness.
Remember, year-round, it’s a good idea to include as many of these in each of your meals and a couple in your snacks too.
. Bright veggie
. Green veggie
. Lean protein
. Complex carb
. Healthy fat
Listen to this week’s podcast for some ideas that I’ll be focusing on in my own kitchen with these veggies!
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
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THANK YOU SO MUCH for listening!
newpodcastepisode #seaonaleating #mealplanideas
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We all need to keep learning right? I just learned even healthy oils, like olive oil, can turn when heated too high. YIKES!
So, this week on the podcast I chat about how to use different things to cook in depending on the method you’re using. Here’s a quick reference for you to use as you’re prepping your meals - from coconut to flaxseed. Join my email list for some fab links + explanations of a few common oils.
I invite you to check out past episodes of HHM and make sure to subscribe so you never miss a new one!
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
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THANK YOU SO MUCH for listening!
healthycooking #letseat #cookingoils
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On this episode I talk about what to do when you feel a bit on the “puffy” side, a little "off," .... one thing that seems to help when I feel this way is to adjust my intake of animal protein and gluten. Every body is different, so a different tactic may work better for you. It’s totally worth trying a few things til you find your thing. For instance, you could try ditching one (or more) of these items for three to four weeks at a time:
- gluten
- dairy
- nightshades
- eggs
- cauliflower + broccoli
- beans
- corn
- soy
- nuts
It’s a process for sure to try each of these out. But, who knows, you might just find out something new about yourself! And. It gives you an excuse to try some different things too.
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.html THANK YOU SO MUCH for listening!
feelbetter #findbalance #healthyeating
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I love holidays!
The family. The friends. The fun. The FOOD! LOL.
Isn’t it funny how every holiday has something traditional that goes along with it? Christmas = turkey. Thanksgiving = Pie. New Years = black eyed peas. 4th of July = American BBQ.
Easter is no exception: Eggs. Potatoes. Ham. Green salad
So, this week on the podcast, I chat about lightening up traditional items in the Easter meal with things like baked, rubbed ham, seasoned carrots, fresh salads w/homemade dressing, and tarts that skip the gelatin on the fruit.
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
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THANK YOU SO MUCH for listening!
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At the change of the season, reviewing what you have on your meal plans is a good idea. With that in mind, make sure to LISTEN to this episode of the Happy Healthy Meals podcast about incorporating bitters and why we eat with the seasons as much as possible.
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.html
THANK YOU SO MUCH for listening!
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🥗🥗 The key to a good meal plan is having a variety of foods - both in color and texture - to give your body different vitamins and minerals every day. Plus. It keeps it fresh too! Enjoy this episode when I talk all about how I make my meal plans and some of the things I consider when I do.
Reminder: I record these LIVE on Monday nights at 5pm on my FB page. Join in on the convo: https://bit.ly/HHM_on_FB
Get healthy(er) with me: risaauger.com/shop.html
THANK YOU SO MUCH for listening!
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If asked, I will generally say that my favorite season is pumpkin season. I’m not a nut about it, but I do enjoy a good pumpkin-spiced, everything. Do you? On this episode of Happy Healthy Meals, I chatted about the meals of the week and also about how eating seasonally is super important.
Suggested meal plan for your week ahead - recipes and info on the HHM FB page:
- Broccoli potato hash + baked egg ricotta thyme cups
- Veggies + chicken pitas + cucumber salad
- Goat cheese cauliflower gratin + turkey meatballs
- Roasted fennel + artichoke with chicken strips
- Island slaw + seared tuna tacos
// PRINTABLE MEAL PLAN //
Since it IS pumpkin season, and these might sell out any day now, make sure to try out this seasonal flavor of meal shakes I can’t live without!
// TRY SHAKEOLOGY //
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This week on the podcast, I was so happy to be joined by a fellow Beachbody coach who I have had fun getting to know. Audrey Rose is a sweetheart with a ton of great ideas and love to share with her clients via her IG and her podcast. You can follow her on IG @enlightened.wellness.
Take a listen to hear us talk about the mistakes we’ve both made and simple strategies for creating a positive mindset.
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.html
THANK YOU SO MUCH for listening!
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In an HHM first... I am chatting all about the benefits of SLLEP. And, guess what? Not much about food. Crazy. I know, but it's just THAT important of a piece of your healthy life. Habits. Duration. Tips. I cover the highlights and hope it inspires you to dig deep.
And, of course, you can join me on Facebook or make sure to be on my email list for foods and recipes that will aid in your sleep life.
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
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THANK YOU SO MUCH for listening!
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Ever get a crazing craving that you just can’t shake? Seriously. I totally do. I feel like it’s my body crying out for specific nutrients. Truth be told, there is a bit of science that backs this up. But, this week I’ve been craving pasta, and I don’t think it applies to processed carbs!
What’s a healthy minded momma to do? Find healthy alternates of course! There is something special about the way pasta can make you feel. I think it might be the ultimate comfort food. And don’t worry. Listen in to this weeks episode for ideas! 🥗🥗
Reminder: I record these LIVE on Monday nights at 5pm on my FB page. Join me!
Connect with me:
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THANK YOU SO MUCH for listening!
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With every meal I make, I always try to consider how to make something from the same ingredients, or a simple version for my kiddo. She will try just about anything I make, but is not always a fan of it. Kid’s flavor palettes change over time so it’s good to just keep offering without judgement when they make that horrible face only your own kid can make. Kid’s tastes are simple as they are exploring, the idea is to just keep encouraging them to try. I hope this episode helps you out and that your kids are healthy and thriving.
Connect with me:
Get healthy(er) with me: risaauger.com/shop.html
Join my email list for lots of recipes, send me your fave to: risaauger@ymail.com
FREE facebook group: facebook.com/groups/happyhealthymeals
THANK YOU SO MUCH for listening!
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If I could, I would snack all day long. I’m a grazer. Yup. Snacks are my jam. Seriously, you should see our collection of options. Especially now after the kiddo and I went for a snack drawer refresher fun run at Home Goods. They have the best selection — just really read the ingredients of course. From veggies and hummus to cheese and GF crackers, there are a ton of options out there for you to get in a little extra nutrition in a tiny serving. Just make sure you’re listening to your body’s hunger cues and choose your snack accordingly. On the episode, I chat about some of my fave things.
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
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THANK YOU SO MUCH for listening!
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This week, I chatted about the meals I suggested over the weekend for your week and mentioned how having a variety of ingredients in your meals and supplements is beneficial and included a quick reminder to be active everyday, too.
For some of us, routine equals comfort. For some of us, variety is vital. Well, in the kitchen, that variety is literally the SPICE of LIFE. Making sure to switch up not only what you eat, but when you eat it, keeps your body guessing and ensures it doesn’t get too comfortable with a single routine.
With a kid, our days tend to be fairly similar as far as timing goes, but I try to vary the times I eat, how much I’m eating, what I eat, and what supplements I’m taking too. For instance, I skip my vitamins, usual superfood smoothie, and such on Sundays… it just gives my system a chance to rebalance and remember that it can function on it’s own. I also tend to sleep in a bit and take a break from rigorous activities in favor of a gentle walk (to breakfast of course!).
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
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THANK YOU SO MUCH for listening!
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If you follow me on social, you know my fam and I went on vacation last week.
It was horrible and wonderful all at the same time. The parts with friends and family were fantastic. The parts on the road, not so much, company excluded. I am just not a fan of sitting and watching next to nothing as we drove and drove and drove. Even as a kid, I overpacked things to do for each of our numerous road trips.
That said, I am so very grateful for the time and experiences we got that can never be duplicated or replaced.
Listen in to hear about my vacation, the importance of taking a break from your routine, and some quick dinner tips.
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Focusing on veggies is seriously the EASIEST way to add it some great vitamins and minerals into your meals and snacks. AND your body actually uses these better than any supplement you can buy. You’re already buying veggies, so make them the focus of your meals for better health and lower grocery bills!
The way I get this done is to write out the veggies I want to eat first on my meal plan. Sometimes it’s what I am craving, sometimes it’s what the hubby and kid are craving. I also try to make sure to get in all these items on my plate at most meals:
Green veggie
Bright veggie
Lean protein
Healthy fat
Complex carb
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Sleep. Sweat time. Inspiration. Positivity. Did I mention sleep? Let’s just say I’m having issues there... so, this week, I want to focus even more on including immunity boosting spices in each of our meals. On the podcast this week, I chatted about a few of these spices and how I’m putting them in my meals this week.
Right now, it’s so important to be proactive with your health. I mean, there will always be something floating around it the air around us, but now, it seems like there’s even more stuff. And, the reason I picked seasonings to focus on because they fit into every meal plan… and can be used in small amounts if you happen to not be a fan of them.
I'd love it if you shared this episode with someone to inspire their meals!
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This week, as I reflect on all that 2020 brought about — the good, the not-so-good - to our life, I am reminded that this life is so incredibly short and that every day needs to be cherished. Whether you believe in luck or not, its fun to eat in a theme no matter what day of the year it is! Every year since I met my husband, his mom has made us white bean ham soup, collard greens with bacon, and corn bread on New Year’s Day for lunch. This year, I’ll be mixing it up a little and cooking on my own. But, the sentiment is the same. Listen in for some ideas!
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On this episode of Happy Healthy Meals, I chat about how to survive this holiday week with heavier meals, desserts and tempting drinks too. Know that these tips can be applied to any holiday through the year. <3
No matter how or who you are celebrating with, it’s good to have a plan. But, also to be OK with making it your treat day, too. It’s totally up to you I’d love to hear about your plans!
Reminder: I record these LIVE on Monday nights at 5pm on the HHM FB page. Join me!
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This week’s podcast is all about XMAS MEALS! It’s almost here and I want to help you be prepared. Since we are all cooking smaller meals this year, it might be the time to try something a little more complicated, or customized to YOUR meal plan. I’d love to hear about your plans. 🥗🥗🥗
Reminder: I record these LIVE on Monday nights at 5pm pacific on my FB page. Join me!
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In this episode, I share a bit about speeding up meal prep and cook times in response to my crazy week last week. On the show I talked about making sure to stay organized with your supplies, keeping knives and other tools sharp, making sure to use time wisely, and also making smaller pieces from your produce and protein.
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In this episode, I chat a little about some ideas to use your Thanksgiving leftovers. To be honest, you can do much of this with leftovers for all of fall and winter as many of our meals during these colder months. And then, my awesome guest, Nagina shared some tips about spices to use to make your meals healthier. Listen in for a great AM jumpstart to your increase your digestion and boost your metabolism.
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On the podcast, I mentioned a variety of ways to cook them, or eat them raw with ranch dressing, but there are even more things you can totally do with them! One of the craziest things I’ve seen in my Pinterest searches is carrots as vegetarian hot dogs! What? I haven’t tried that… but YOU sure can if you want to HERE.
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As we get closer and closer to what is basically the super bowl of food, I wanted to shine some light on the ever popular main thanksgiving dish: Turkey. Like the other “basics” that I’ve chatted about, Turkey has a light taste that lends well to many flavors and cooking styles. From ground to giant legs, there are many choices for prep and cuts.
Tune in to find out what I’m dong for Thanksgiving, a little info, and to meet my FIRST EVER guest!
You can follow her on INSTAGRAM. When you get to know her, you’ll see why I think she is just soooo darn sweet!
Let's connect!
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On this episode, I to share with you some thoughts and info about the great American staple, CORN. It is in so many things. It grows very easily in across many wide areas of the midwest. And, it offers a handful of benefits to you when you include it on your plate. PLUS, it is has that wonderful sweet, smooth taste! Plus, surprisingly, the golden ears are give you minerals, vitamins and a good dose of fiber too.
If your’e looking for a way to lighten up in just three days before the holidays happen, try THIS refresh plan .
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The lowly potato is so much more than you even know! Brown, red, white, sweet, or golden… you can hardly go wrong when you use them in your meals. This week on the Happy Healthy Meals Podcast, I shared some fun ways to use and flavor them that are not fried (although French fries are often my go to treat food!)
Reminder: I record these LIVE on Monday nights at 6pm on my FB page. Join me!
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For this week, on the HHM podcast, I decided to chat about the basics PLUS. Meaning, taking a basic ingredient and then putting your own spin on it. While you can apply this to so many things on your plate, I decided to focus on chicken. In the coming weeks, I will feature different ingredients.
This basic of the American table has many benefits and can be cooked in many different ways. Not that I recommend having it daily (variety is KEY in nutrition), but I DO want to encourage you to try new flavorings, cuts and cooking methods.
NOTE: ALWAYS buy organic vegetarian fed when you can! This is super important! You are whey you eat eats.... you don’t even want I know what commercially raised chickens eat. No really. It can be So gross.
BUTCHER BOX
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Remember to keep trying new things to find more happy healthy foods you and your family will look forward to.
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Sandwiches have been one of my fave meals since I can remember making my own PB+Js (on toasted sourdough!) as a kid. They are quick, simple and so easy to change up for the season or tastes.
Hot or Cold. Messy or Neat. Wrapped or flat.
I’ve even made dessert sandwiches - no really: layer a thin slice of moist cake with Nutella and sliced bananas and you’ve got yourself a delicious, light dessert. Plus, they are super fun in mini size on toothpicks at parties! Listen in for some yummy ideas!
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On this week’s episode of Happy Healthy Meals - the Podcast— I talked about the difference between soup and stew along with ways to puree yourself into a yummy, veggie-tastic meal in less than 30 minutes. Yes. That’s right, 30 minutes! I hope you love this episode. Thanks so much for listening.
Love, Risa
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Yesterday was National Coffee Day… sorta got me thinking about the ingredients in my cup all day long. From lemon water in the AM to my hot tea as a night cap. With every cup and sip, there are many options for adding nutrients and even more good stuff to our bodies.
From your AM coffee to your last cup of water before bed, you can use each one to make a conscious choice to do even more for your body and compliment what is on your plate.
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On this episode of Happy Healthy Meals, I talked about veggie swaps to add nutrients and lower carbs while keeping the same textures. And then I go over ways to switch up the meals on my meal plan to make them work for your goals. AND randomly, there is a bit of #poop talk. Not planned of course, but worth the warning!
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Pomegranate Tea
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Got meal goals? Ever thought about how your meals could help you reach those goals? With a little work, you can totally harness the incredible benefits of specific foods. It is truly incredible what small changes can do for you! On certain days, you maybe choose to eat for energy, eat for focus, or eat for strength. I kid you not, there’s a meal plan for these and more. (No really, even for libido performance!)
On this episode of Happy Healthy Meals, I talk about tweaking meals for your goals —whatever they are — and what I’m making during the week. And, maybe a couple of other things too.
// printable meal plan
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// try a healthy pumpkin shake
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I’ve mentioned it before. And, I’ll say it again. Having a digital pinboard and keeping it organized makes my cooking life so much better! Pinterest is my friend!
I find the photos and videos so inspirational that many of my ideas for new meals and the info posts for the HHM FB page and the HHM Podcast are found and saved there.
Some of my recipes and ideas come from the stacks of cookbooks on my shelves. Some are from my head. And, some are from magazines I share with my mom and auntie (who are both amazing home chefs!)
They help me find new things that fit into my happy healthy meal plan that suits my body and health needs without stressing me out more. Because really, food should nourish and be enjoyed. If your food is stressing you out, it is time for a change my friend! A change.
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One of the things that I do to stay on track is using leftovers to make a big salad for lunches. They are great way to use up the leftovers right away. Add some fresh greens and a little dressing to create something slightly different than the night before. During the week, lunches need to be made quickly so I can get back to the dealings of being a 4th grader and completing client projects.
On Monday night, as I was letting some quinoa and kale crisp up in a cast-iron skillet, I shared how I use Pinterest, IG and recipe groups (like the HHM one!) to find meal inspiration and then make it fit my family’s needs. Swapping the protein, the carb, the veggies… or even the seasoning mix to make it something we would like and also meets our dietary goals. In every meal, I am for a green veggie, a bright veggie, lean protein, complex carb, and a healthy fat.
Ready or not, it’s Pumpkin Season! Breads, dressings, drinks, soups… bring it on! Consider supporting this podcast by ordering yours HERE.
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I heart waffles! For breakfast, for lunch, for dinner… as bread! Yes, as bread! My mom makes paleo bread in the waffle iron and its so good! In So Cal, we’ve been in a bit of a humid heatwave, so trust me when I say, appliances and no oven needed meals have been on my mind for sure. I even made cornbread over the weekend in a skillet!
On this episode of Happy Healthy Meals, I chat about making veggie waffles and how I’m keeping this week veggie-focused and oven-free. I hope it inspires you to add in more veggies to your meals! Make sure you click the subscribe button so you never miss an episode.
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Green, red, orange, yellow, purple, all the colors of the rainbow! Grilled, steamed, raw, air-fried, sautéed, as long as they are seasoned I am excited to put them in my belly. Last week I talked about hiding your veggies with a slight nod to the idea of seasoning them. This week I want to encourage you to go ahead, make them the “star of your dish” as Bobby Flay would say with some of my go-to seasoning combinations.
Let’s face it, seasoned veggies just taste better. And, when they taste better, you’ll eat more of them. When you eat more veggies, you’ll feel happier and healthier. I like those odds!
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EWWWW. Veggies. — said every kid, ever. And even some adults I know!
I find it funny because I could seriously live on them now that I know how to cook them. Don’t get me wrong, I have a special place in my heart for meatballs, burgers, grilled … well … anything, and so on, but, veggies are where it’s at for an extra boost. When you combine quality protein with lots of greens, your body will thank you.
On this episode of Happy Healthy meals, you’ll learn about how I am using veggies in my dinners this week, some ideas to hide your veggies (more if you're on my email list!), and I am trying a new thing where I cook while we chat. I hope you like the new format!
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On this episode I talk about how the scale is just one of many things to focus on as a marker of ideal health. In fact, there is quite a list of other indicators to consider. Remember to eat healthy, move a bit, drink water, sleep well and be positive with yourself every day.
……. HHM goes LIVE on Mondays! …….
Every Monday at 6pm (Pacific), you can join me LIVE to ask questions and make this a conversation — so mark your calendar and join me next Monday! Listen to the newest episode to hear about focusing on your health as a full picture, with many components and also my thoughts on building a great salad.
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Make sure to join in on the FREE HHM FB group at Facebook.com/groups/happyhealthymeals this week for a week of meal ideas, recipes and more.
…….
Join my email list for a sweet and spicy salad idea.
…….
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TThis week is all about the basics! Yep! Take a listen this week to get answers to the top three questions I get asked all the time: Where do I start to eat healthy? What do I eat? How much do I eat in one meal? Then I also talk about some leftover #taco meat I used tonight as a big salad instead of just tacos again.
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chickentacos #leftovers #healthyeatingquestions #easyhealthyeating
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Yes #inflammation is totally normal. And, yes, you NEED this process to happen to heal from say a broken bone, a fever or paper cut. But, the problem happens when it lasts for a long time, causing more harm than good. GOOD NEWS! You can control, and even reverse, inflammation through a healthy, anti-inflammatory diet and lifestyle! So. What to eat? Listen in to find out!
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// This week on vacation, we ate out A LOT, we had some treats, we had more adult beverages than normal. This coming week, my hubby and I will be practicing what you could call a bit of a detox.
// Join my email list to find out how to regulate and boost your body to feel a difference without any “magic portions” or starvation for at least three days and up to a week. Listen to your body. Feel the difference. I wouldn’t go back to your normal after this, but let this help you find a new normal for yourself.
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eathealthy #whatsfordinner #healthyandyummy #healthyfamily #fitfamlife #fitnessmeals #mealideas #momwhocooks #homechef #mealplanideas
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Shortest episode ever!
While I’m here on vacation, I’m practicing my 5 treat meal “rules.” I say that in quotes because I’m not big on adding real rules and accidentally making things harder than they need to be. That said, I KNOW that I feel better when I don’t over indulge. I KNOW that if I do, I risk having an upset tummy for the rest of the trip and pants that don’t fit when I get back. So. I hope these help ya when you travel and on your treat meal day.
--- Join in at facebook.com/groups/happyhealthymeals for more tips and recipes this week. ---
eathealthy #whatsfordinner #healthyandyummy #healthyfamily
vacationmode #walkingandtalking
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On this episode, I chat about some swaps you can use when you’re making a recipe. Swaps for protein. Swaps for veggies. How I use recipes as a how-to guide. And, things you could swap for everything I am making this week. Wishing you so much flavor and goodness this week!
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How do you WANT to feel? You know what I’m about to say, right? Yup. How + what you eat is the best way to get to how you want to feel. That's why this week’s episode is all about making just ONE small change and really focusing on it to build a foundation for your healthier meals that can lead to more healthy changes in the future. Remember this is YOUR journey and only you can determine what works and what doesn’t.
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-- watch next week LIVE at facebook.com/groups/happyhealthymeals at 6pm on Mondays.
Thank you for listening!
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Through some trial and error and a bit of research, I have found that making meals the HHM way changed the way I look at my plate. I hope it is helping you change the way you look at yours too. How do you make your meals the HHM way? For most of your meals you’re going to want to include one of each of these: Bright veggie + Green veggie + Lean protein + Complex carb + Healthy fat. Beyond this, make sure that the items you choose are the highest quality that will fit into your budget. On this episode, you'll learn how to put this into practice daily on this week’s episode of Happy Healthy Meals. I talk about how each of the meals I planned have each of these items, my thoughts on food quality, and I answered a couple questions from the audience too.
Join my email list for yummy, healthy recipes (send me your email to risaauger@ymail.com) + join in LIVE to ask questions on the podcast at https://bit.ly/HHM_on_FB
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It’s funny how our meals change over time with culture, with seasons, with new trends in life and well… just so many things. For instance, traditionally, people ate a small breakfast late in the morning after working in the fields (that they called lunch), then had a large meal at the end of the work day (called supper) and a smaller meal a little later, (called dinner).
This week’s podcast includes tips on how I up-cycle my leftovers, a little of this lunch info, and thoughts on my meal plan for the week.
// Message me to get acold, easy salad recipe to try this week + follow me on FB for daily recipes and tips //
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Scientifically, there are three parts to a carb: sugar, starch, and fiber. When people mention complex carbs, they are talking about when you eat a WHOLE food. When they mention a simple carb, it is referencing a processed option because it has already been broken down for you and ends up raising your blood sugar level faster—in some cases, too fast.
............ On this episode of #happyhealthymeals, I talk about giving yourself the carbs you need to be awesome. Because, yes. You need carbs — the right ones, in the right portions. ............
Inspiration for my meals will be posted in the free FB group this week. If you’re not there yet, you should be! Join here.
Click for info on the journal I mention in this episode.
eathealthy #whatsfordinner #healthyandyummy #healthyfamily
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More important that when you break your fast is WHAT you break your fast with! On this Memorial Day episode, I chat about when you should be eating your breakfast, what to include and also about my meal plan for the week. There’s also a short burst from the kiddo.
My take? No matter what meal you are eating or when you are eating it, make sure it is the highest quality possible options for each of the pieces of a Happy Healthy Plate: a bright veggie, a green veggie, lean protein, complex carb and a healthy fat.
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healthyeatinginfo #intermittantfasting #eatgoodfeelgood
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Last week I talked about my Happy Healthy Life plan: Move a little. Eat healthy. Rest. Be positive.
On this episode of Happy Healthy Meals, I talk about my meal plan for the week, a few daily relaxation ideas that can be 10 minutes or less, and I’ll tell you about my new tool that Is helping me get better sleep.
It is through REST that your body recovers, repairs and rebuilds itself. Your workouts tear your muscles, then at night, your body rebuilds those tears to make bigger, leaner muscles. (Which replaces fat! Yay!) It is through REST that your mind clears itself, makes sense of things and creates connections and space for amazing, new ideas and thoughts. It is through REST that your whole body gets ready to take on the next challenge.
Whatever, however you decide it works for your life and your family situation, take some time to relax together, and then a little by yourself, too.
//
Make sure to mark your calendar for Mondays at 6:15pm Pacific to join in LIVE so you can ask questions and say hello!
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Get more recipes and watch these episodes live at facebook.com/groups/happyhealthymeals on Mondays at 6:15pm Pacific!
Every plate is gonna be a little different. With different meal goals, fitness goals, meal plans etc. Also, we are all different sizes. My plate looks very different from my husband's and from my kid’s. Partly with what is on it, and also with the amounts.
Listen in for details on what to put on your plate and how much of each item. AND you can join my email list for even more details!
Join me on social media to see my meals and get recipes.
--- facebook.com/groups/happyhealthymeals ---
instagram.com/creative.fit.hungry ---
healthyeatingideas #mealplanningisfun #healthymealideas #livehealthier
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You are invited to do a DITCH THE SUGAR WORKSHOP!
Welcome to May, my favorite month! It’s Mother's Day, it’s my mom’s birthday, it’s MY birthday. So much good stuff to celebrate, and I’ll tell you my sugar cravings go through the roof this month and then again at Christmas. When under stress, I want sweets. When I celebrate, I want sweets.
Since we are all baking more these days. This week’s podcast has a few ways to beat your sugar cravings, get my meal plan for the week, and hear about my nightly sweet treat that keeps me from raiding my kid’s candy stash. OH, I’m also chatting about what I’m doing for Mother’s Day. If you want to ask a question, reply to this email or join in on the FREE Facebook group. Once there, you’ll get a sweet recipe every day this week and you can join in LIVE with me!//Love what you’re hearing? Make sure to subscribe on your fave listening channel.
And, if you leave a review, that’s even better!
Check out my social media to see how my dinners turn out this week - I’ll be posting a few of them. When you do, please make a comment –– they are super appreciated!
facebook.com/risaauger.creative.fit.hungry
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healthyeatingideas #mealplanning #balancedlife
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Dips. Dips. Dips!
And, when I say that, you know in my head I’m also thinking, guac, guac, guac! There are many reasons to love a good dip… there are also many reasons to fear some of our favorite ones. Like most decadent things, their ingredients can look fresh on the outside but be scary on the inside.
What’s a healthy, party-goer, dip loving person to do?
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Make your own and share
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READ the labels
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Ask questions - I will often ask people how they made things as I tell them how wonderful their dip was to find out if I should dig in for more or not
This week on the podcast, I’ll be chatting about reading nutrition labels, some ideas on what to dip in the dips, what’s on my meal plan this week and of course answering questions from the audience. If you want to ask a question, send it to risaauger@ymail.com or join in on the Facebook group, it’s FREE! Once there, you’ll get a dip recipe every day this week!
Join my email list to get the recipe for a sweet salsa that’s perfect for a summer bbq I mentioned in the podcast.
I hope you love the info I share enough to hit that subscribe button and send it to a friend.
Check out my social media to see how my dinners turn out this week - I’ll be posting a few of them. When you do, please make a comment –– they are super appreciated!
facebook.com/risaauger.creative.fit.hungry
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Most days, I share my meals on social media -- follow me to get some healthy ideas!
Facebook / Instagram
In this episode, I talk about veggie plant sources and how I like to use them. Black beans, chickpeas, mushrooms, jack fruit, lentils, and eggplant. Further great sources are brown rice, quinoa, and cheese! (Yay, cheese!)
For so many reasons, our bodies NEED protein. Period. How you supply them to your body is up to you—veggies or animal protein. Your body will thank you either way. As with most things, variety is the best way to give your body a balanced set of vitamins and minerals. // Join my email list to get an unexpected add in to one of your fave dips and a recipe for veggie meatballs too.
No matter where you choose to get your protein from, make sure to get the best quality that fits in your budget. Getting all or most of your protein from natural, real sources is the best way to fuel. Consider supplements to be just that, supplements.
And, you are what you eat. But, you are also what you eat eats. So. Yes, organic, grass-fed, and pastured are all things that are worth the few extra dollars. Check with local growers. Consider doing a CSA box or even a quality subscription like Butcher Box.
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What time is it? It’s snack time! Because there's that weird time between lunch and dinner when your tummy just needs a little something something. At least mine does! What is that anyway? And where did it come from?
If you are truly hungry, (and really, most of the time, you probably are), make sure your snack has at least one of two key things in it: protein and healthy fat. This way it will offer satiety and satisfaction for the rest of the early evening until dinner time.
Want snacking ideas? This week in my FACEBOOK group I’ll be posting ideas and you can try one of my fave snack bars.
On this episode of Happy Healthy Meals you'll learn how to decide to have a snack or not, a quick taco meal thought, what I’m planning to make this week and a new segment too.
Check out my social media for meal pics and tips
facebook.com/risaauger.creative.fit.hungry // facebook.com/groups/happyhealthymeals
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I refuse to postpone Easter.
I will enjoy a (small) version with my parents. I will do something special for my kid to make her remember this year with joy in her heart. I will dress up (makeup and all). I will make this holiday happen.
Join me for the latest episode of Happy Healthy Meals to find out what I will be making for my Easter dinner and a story about shopping for two weeks in one trip. I also share some general stay healthy habits you can implement that are even more important right now for your immune situation. Of course, I let you in on some of the things you’ll be seeing in my stories this week for dinners.
// Email me (risaauger@ymail.com) to get my FAVE roasted carrots recipe. Plus, you can get even more Easter recipes in the FACEBOOK group this week too. //
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I find it super interesting how each family seems to find its own groove and schedule for their list of comfort meals. And, right now, I know (aside from chocolate), I have been craving COMFORT. I bet you are feeling the same way while sheltering in place.
Take a LOOK at this week’s episode of Happy Healthy Meals to find out some key things I do differently now in my kitchen from how I grew up. I am also chatting about a couple of my meals for the week, sharing tips on each one, and sharing a story about tacos, too.
Join my email list and Facebook page to get healthy comfort meal ideas and recipes that are sure to inspire your meal plans.
risaauger@ymail.com
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This week, I’m determined to keep my meals simple and fresh while still keeping to my HHM meal math: 1 green veggie + 1 bright veggie + lean protein + complex carb + healthy fat. From tacos with veggie casserole over the weekend to cauliflower steaks with leftover corned beef and the kale filled Mac n Cheese I have planned. Are you using it? Is it helping you? I sure hope so!
/// When you watch this episode, you’ll find out more about creating simple meals with minimal ingredients and how to combine the random that may or may not be in your home right now.
/// Join my email list (send me a request to risaauger@ymail.com) to get a recipe for banana bread cookies. I made them this weekend and they are awesome.
/// Plus, check out my social media to see how my dinners turn out this week - I’ll be posting a few of them. When you do, please make a comment –– they are super appreciated!
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Have you ever noticed that people sometimes act different when in the company of different sets of friends? I am totally guilty of this to a degree. Work friends are a little different than my forever friends. Each side of my fam are a little different in the way they speak to each other and function. It’s funny how we adapt to these things almost without even thinking about it.
I also feel this difference in who I am reading from or listening to. The voice of the author or speaker gets in my head and comes out in my words and actions.
Take the time to think before every meal:Think, and even say, I GET to eat all these veggies. I GET to fuel my body with good stuff. When you change your perspective, it will rub off on those around you.
If you want to know more about the Mango nourish bowl I mention in this episode, send me an email –– I’d love to send it to you!
Did you love this episode? Leave me a review and share it with a friend.
I love hearing from listeners! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. I look forward to hearing from you!
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On the episode, I chat about ways to save time while making any meal, varying your protein and veggies through the week, and also the dinners on meal plan. Be sure to check out my social to see how they turn out. Because you know it could all change! LOL.
Monday: Greek quinoa bowl
Tuesday: Going out to dinner (Most likely I will be ordering their salmon plate - grilled salmon, steamed veggies and sweet potato fries. It’s one of my fave things there. I also love their bbq chicken pizza… but it’s not a treat day.)
Wednesday: Tuna casserole + Garlic toast
Thursday: Veggie pizza + Wings
Friday: Ground pork + bell peppers over zucchini noodles
Message me for details on any of these!
Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint)
I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.
Send me an email to get my breakfast casserole recipe below right to your inbox!
When you take a peek at my social media to see how I actually make the dinners this week, please make a comment –– they are super appreciated!
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During this episode, I chat about the top 12 used in cooking in general, my go-to recipes, a fun way to make cabbage yummier and I’ll also tell ya what’s on my meal plan this week. If you’re interested, keep scrolling for a recipe for an immunity-boosting spice blend you can make and use on just about anything.
There are herbs for calming, there are herbs to get excited (and we’re all adults here, so yes, I mean THAT kind of excitement), there are herbs for better digestion and of course more for healing when your immune system is down. I could go on. But, you get the idea. Yes. There is an herb for that!
Get on my email (send an email to risaauger@ymail.com or comment below) list to receive recipes you can make in your kitchen today.
Are you in the HHM Facebook group? It’s where we can virtually gather to focus on meal ideas, tips and other info based on this podcast. Join in the convo HERE.
I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.
Check out my social media to see how my dinners turn out this week - I’ll be posting a few of them. When you do, please make a comment –– they are super appreciated! FACEBOOK | INSTAGRAM
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//// This episode was recorded live in my NEW Facebook group that focuses on meal ideas, tips and other info based on this podcast. Join in the convo HERE: facebook.com/groups/happyhealthymeals. ////
Meat is good for you (make sure to buy the best quality you can), but so are those plants. I am a fan of providing your body a good mix of protein from a variety of sources to get the best benefits.
Even if you’re not a vegetarian, tune into this episode for a few ideas to fill your plate with veggies and a boost of protein without the meat.
Then email me to get my veggie brown rice recipe. Add in some scrambled eggs, chickpeas, edamame or beans for a bit of extra protein.
//// Pick up THIS JOURNAL package to start tracking your meals and seeing what works for you, today: https://www.teambeachbody.com/shop/us/d/2BChallengePack?locale=en_US&referringRepId=681607 ////
I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.
Check out my social media to see how my dinners turn out this week - I’ll be posting a few of them. When you do, please make a comment –– they are super appreciated!
https://www.facebook.com/risaauger.creative.fit.hungry/
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If you ever wanted to know what my classes are like, this is it! Some info. Some interaction. And, when you’re in person or in the app, a whole lot of feedback too.
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On this episode, I share a live event that I participated in one the weekend where couples got a little health and a little weather info and a yummy lunch alongside some fun.
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PS. If you still want to take a leap and join my Magic March class where I will be sharing my fave journal, more recipes and checking in with you daily in a private app, you’re not too late! Pick up THIS JOURNAL package to get started today.
Meal suggestions for this week:
M. Breakfast tacos / bell pepper salad
T. Salmon / orange roasted cauliflower / carrot sesame slaw
W. Pumpkin + kale chicken soup/bbq ranch cucumber salad
Th. Wings / roasted parmesan broccoli over squash
F. Marinara zoodles with mushrooms / anitpasta salad
If any of this sounds good to you and you want more information, email me, I’d love to share!
Please click the subscribe button and share this with a friend. Plus, reviews are amazing and very appreciated! (Hint hint) I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.
Email me for my easy spinach and kale tortellini soup recipe. I hope you love it. Tag me in your pics if you do.
Check out my social media to see how my dinners turn out this week - I’ll be posting a few of them. When you do, please make a comment –– they are super appreciated!
https://www.facebook.com/risaauger.creative.fit.hungry/
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Canned.
Frozen.
Dried.
Sometimes fresh just isn’t an option and that’s totally ok! Remember, the “secret” to eating healthy is so much more about what you’re not eating (added sugar, food dyes, scary chemicals, GMO…). These days, so many items that you can get in the frozen or canned aisle are steamed or flash frozen within a couple hours of picking — so go for it! Keep these around as a viable option.
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On this episode, you’ll learn my two fave takeaways from the meal journal I use and a few ideas on how to use items you keep on hand to make last-minute or super quick meals from your freezer or pantry.
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PS. You are invited to join me in my Magic March class where I will be sharing my fave journal, more recipes and checking in with you daily in a private app. Oh and now there are 3 coaches, not just me. So, you’ll be learning even more! To join in, you’ll need to get THIS. Can’t wait to see you there. Email me back with any questions you might have. Link to journal:
https://www.teambeachbody.com/shop/us/d/2BChallengePack?locale=en_US&referringRepId=681607
Meal suggestions for this week:M. Savory, protein waffles / garlic roasted cauliflower + broccoli
T. Wings / Asparagus + mushrooms / Brown rice + shredded
W. Cheeseburger salad + sweet potato fries
Th. Woodfired veggie pizza + antipasta salad
F. Turkey tacos + bell pepper salad
If any of this sounds good to you and you want more information, email me, I’d love to share! Plus, I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.
Check out my social media to see how my dinners turn out this week - I’ll be posting a few of them. When you do, please make a comment –– they are super appreciated!
https://www.facebook.com/risaauger.creative.fit.hungry/
https://www.instagram.com/creative.fit.hungry/
Send in a voice message: https://anchor.fm/risa-auger/message Support this podcast: https://anchor.fm/risa-auger/support
Tune into this episode to get 3 tips on eating out, a week of meal ideas and also details on the meal math for the quick dinner I’m making tooooonight.
My hubby likes to joke that I can make a salad no matter where we eat at. And while that’s true, often (shockingly) a salad is not the way to go. Trust me when I say that it’s all in the details and decoding the descriptions of each item offered. In addition to making fresh decisions on your meals, it’s a good idea to stay active. Be a social butterfly at parties, walk anywhere you can as a tourist, and take the stairs to your hotel room when possible.
Please click the subscribe button and share this with a friend. Plus, reviews are amazing and very appreciated! (Hint hint)
I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes. Plus, email me to get on my newsletter list .... this week I'm sending out my Honey Garlic Cauliflower recipe.
Check out my social media to see how my dinners turn out this week - I’ll be posting a few of them. When you do, please make a comment –– they are super appreciated!
https://www.facebook.com/risaauger.creative.fit.hungry/
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There are two facets to a good for you meal plan: it is sustainable and yummy. After all, we need to be able to eat things we LIKE and do it for more than 30 days or 21 days or 60 days. I’ve talked about meal journaling before, and if you're on my email list, you'll be getting info on deciphering those notes you've been making. AND, if you're interested, you can check out my fave journal.
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When you listen to this episode, you'll get 3 tips on packing lunches, how I’m solving some ‘meal math’ for my dinner tonight and a few ideas for dinners this week.
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Meal suggestions for this week:
M. Nourish bowl: Quinoa + honey garlic cauliflower + edamame + avocado
T. Kale pesto carrots + potatoes / grilled balsamic chicken
W. Chicken sausage + broccoli slaw
Th. Pumpkin soup + kale + zucchini noodles + tuna / cauliflower tots
F. Chicken tacos + bell pepper salad
If any of this sounds good to you and you want more information, email me, I’d love to share!
Please click the subscribe button and share this with a friend. Plus, reviews are amazing and very appreciated! (Hint hint)
I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.
Email me to get a comfort meal meatless Monday idea. I hope you love it. Tag me in your pics if you do.
Check out my social media to see how my dinners turn out this week - I’ll be posting a few of them. When you do, please make a comment –– they are super appreciated! FACEBOOK // INSTAGRAM
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Everyday the goal is to add energy in the yummiest way so you feel satisfied and happy with your choices. When you’re writing in your meal journal, I want you to be able to put a big happy face next to it. One because you like it and two, because it made you feel great!
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On this episode, there’s super bowl meal goodness, details of the list above and a cute joke about pigs. Plus. At the end I get into possible wings flavors for this week.
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My meal plan for the week:
M. Nourish bowl: brussels, feta, quinoa, chickpeas and quinoa
T. Baked broccoli + ravioli / salmon
W. Wings. Tots. Spinach salad.
Th. Tuna tacos + roasted veggies
F. Mushroom + salami pizza. Cucumber salad.
If any of this sounds good to you and you want more information, email me, I’d love to share!
// Please click the subscribe button and share this with a friend. Plus, reviews are amazing and very appreciated! (Hint hint) //
I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.
Email me for the soup recipe I mention to help debloat: carrot-ginger soup! I hope you love it. Tag me in your pics if you do.
Check out my social media to see how my dinners turn out this week - I’ll be posting a few of them. When you do, please make a comment –– they are super appreciated!
https://www.facebook.com/risaauger.creative.fit.hungry/
https://www.instagram.com/creative.fit.hungry/
If you are wanting MORE than just one day, try this 3-day option: https://www.teambeachbody.com/shop/d/3-day-refresh-shakeology-challenge-pack-3DChallengePack?referringRepID=681607
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My 2020 list included doing something that will move my business forward - and this week I will be attending my first mixer event. I have to admit I’m super nervous. But, that’s ok. You have to try new things to get new results right? Sorta like trying new things in the kitchen. If you don’t try new things, you won’t know if you like them or not.
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On this episode, I begin with leftover pasta, give you a couple tips about making your pasta sauce “go further,” and I tell you about a new FREE group coming up that will have you loving yourself a little more.
My meal plan for the week:
M. Tomato sauce on egg noodles / fresh salad
T. Shrimp tacos / bell pepper + black beans
W. Baked chicken / Brussels mixed into Spaghetti squash
Th. Grilled turkey sandwich / Red pepper soup + zucchini noodles
F. BBQ Porkloin / Roasted potato salad / Green beans
If any of this sounds good to you and you want more information, email me, I’d love to share!
Please hit the subscribe button and share it with a friend. Plus, reviews are amazing and very appreciated! (Hint hint)
I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.
Send me an email to get my bell pepper + cucumber salad recipe. I hope you love it. Tag me in your pics if you do.
Check out my social media to see how my dinners turn out this week - I’ll be posting a few of them. When you do, please make a comment –– they are super appreciated!
https://www.facebook.com/risaauger.creative.fit.hungry/
https://www.instagram.com/creative.fit.hungry/
Send in a voice message: https://anchor.fm/risa-auger/message Support this podcast: https://anchor.fm/risa-auger/support
We all need to find that one thing that works for us to organize how we do things in our lives. From our morning routine all day until our evening routine, we each figure out systems that work for us. I find this to be true at the office, at the gym, with my fam, with my friends, and of course especially in the kitchen!
3 aha moments that happened for me recently:
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Frozen meat takes longer to cook in the crockpot — great for long work days away from the house!
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Warming seasonings in the pan before you put in your veggies or protein increases the flavor - so does adding just a touch more at the end before you serve.
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Hiding veggies is awesome.
On this super short episode, my kid surprises me, I go over my meal plan and I go over my fave, go-to way to build a meal. Listen in to hear all about it!
Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint)
I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.
Email me for the Brussels sprouts recipe I mention! If it sounds good to you and your tummy and you make it, I want to see it! Tag me in your pics or posts, pretty please.
Check out my social media to see how my dinners turn out this week - I’ll be posting a few of them. When you do, please make a comment –– they are super appreciated!
https://www.facebook.com/risaauger.creative.fit.hungry/
https://www.instagram.com/creative.fit.hungry/
Send in a voice message: https://anchor.fm/risa-auger/message Support this podcast: https://anchor.fm/risa-auger/support
Last week while chatting with my accountability partner, we both had to laugh about how we each see what the other one is doing and awe at how easy it looks from the outside. By the end of our conversation, we both reminded each other just how much work it takes to make life look easy from the outside.
On this episode, I chat about three things you can do every day to show up for you and create a base that will keep you on track to hit your health goals. Trick yourself into making it “easy.”
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Drink lots of water - at least half your weight in ounces.
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Eat mostly veggies - no really, a LOT of veggies.
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Be active - a little on a regular basis makes a big difference.
At the end there’s a fun joke too. This new segment by my kid is gonna soon be my fave! Find out why you need to slowly open the refrigerator.
From experience, I can tell you that the daily “grind” is the magic sauce to eating healthy. You have to do it MOST days to make the treat meals even better. Taking action is the way to push your body to the level of health you really want.
I know you can do it.
And, I’m here to cheer you on on the days you think you can’t.
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Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint)
I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.
Join my email list to get a fresh lemon chicken recipe! Then, if it sounds good to you and your tummy and you make it, I want to see it! Tag me in your pics or posts, pretty please.
Check out my social media to see how my dinners turn out this week - I’ll be posting a few of them. When you do, please make a comment –– they are super appreciated!
https://www.facebook.com/risaauger.creative.fit.hungry/
https://www.instagram.com/creative.fit.hungry/
Send in a voice message: https://anchor.fm/risa-auger/message Support this podcast: https://anchor.fm/risa-auger/support
OMG Have you noticed my side kick in the podcast lately? She’s super excited to be involved and now would like to add her own special section to the show. Make sure to listen the whole way through to hear a good kid joke that will keep you chuckling for the rest of the day!
I don’t weigh myself often, so I don’t know if I gained the dreaded holiday fluff, but I do know that I just feel a little bit puffy. So - this week’s goal is to go totally GF and cut out all the added sugars. Full disclosure, I had a stash of some cookies one of my aunts made for us, just one of those small treats a day really added up!
So, this week, I am cleaning up my meals and using alternate carb sources.
On the episode, I chat about another leftover makeover that I made and about the virtues of going for moderation on gluten and sugar instead of totally cutting it out forever.
We all know gluten and sugar can cause a long list of ailments when eaten regularly. But, life is also best lived with a few treats thrown in there too. So, I like to practice and advise finding your happy medium with them. (Which also goes back to that food journal I mentioned last week.)
My number one tip for avoiding sugar in your life is to check your labels! Food manufacturers may add both natural types of sugar (natural: fructose, processed: high-fructose corn syrup) to their food products and drinks. Make sure they are at the END of the list of ingredients.
However you decide to balance your meals for your body, that’s the right answer. This nutrition thing is about making your system function the best that it can with the resources that you have. And, when you feel stuck, I’d love to help you out. Because I love talking about food. (Shocking, I know.)
Did you love this episode?
Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint)
I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.
Email me for my fresh + quick lentil soup recipe! If it sounds good to you and your tummy and you make it, I want to see it! Tag me in your pics or posts, pretty please.
Check out my social media to see how my dinners turn out this week - I’ll be posting a few of them. When you do, please make a comment –– they are super appreciated!
https://www.facebook.com/risaauger.creative.fit.hungry/
https://www.instagram.com/creative.fit.hungry/
Send in a voice message: https://anchor.fm/risa-auger/message Support this podcast: https://anchor.fm/risa-auger/support
On the episode, I talk about how you can track your meals to figure out your happy healthy meal plan simply using a blank sheet of paper or two for about a week. Yes, you can get a really pretty notebook and devote it solely to this purpose if you want to. OR, you can take a peek at the journal that I used to really make some strides and updates to my meals.
Whichever way you choose to track, here’s how you make this work for you: Set up three columns on your page: date/time | Detailed meal description | How you feel. It’s a good idea to also write down how much water/tea/coffee you are drinking too. Throughout the day, focus on the ingredients and portion sizes, don’t worry about the calories.
At the end of the week look back at it to see how your meals are making your body feel. After two weeks, you’ll start to see real, pronounced trends that will help you make adjustments to your plan. After three, even more. You get the idea here.
**This week's meal plan:
Monday**: Harvest lentils over roasted asparagus with feta
Tuesday: NYE party food!
Wednesday: Ravioli + cilantro lime zucchini
Thursday: Italian dinner out (to see a concert!)
Friday: Spicy “meat lovers” pizza + spinach and beet salad
Message me for details on any of these!
Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint)
I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.
Join my email list to see how I made leftover ham tacos! If it sounds good to you and your tummy and you make it, I want to see it! Tag me in your pics or posts, pretty please.
Check out my social media to see how I my dinners turn our this week. When you do, please make a comment –– they are super appreciated!
https://www.facebook.com/risaauger.creative.fit.hungry/
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Somethings were MADE to be leftovers, like lasagna and chili. Sitting in their own flavors for longer just makes them better! But, these are also things you basically warm up and eat exactly the same way as you did the first time.
Half the fun of leftovers is changing them… like you’re competing on an episode of Chopped! On this episode, I chat with my kiddo about using leftovers from the upcoming holiday to create new meals that are just as, if not more yummy. Starting with leftover chicken pesto sandwiches [email me for the recipe] and moving onto veggie + rice with fish on my meal plan for the week.
{You didn’t miss it. I still have samples of my shake mix to give away. Merry Christmas to your health! If you want one, email me your mailing address. }
Monday: Harvest baked eggs + acorn squash
Tuesday: Wings, cauliflower tots + roasted broccoli
Christmas potluck dishes: Baked veggies + chestnuts + feta / green salad / apple + cranberry crumble
Thursday: Ravioli+ salad + eggplant parm
Friday: Leftover veggies + brown rice + fish
Message me for details on any of these!
Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint)
I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.
Join my email list for details on how I made those leftover grilled sandwiches! If it sounds good to you and your tummy and you make it, I want to see it! Tag me in your pics or posts, pretty please.
Check out my social media to see how I actually make these dinners this week, please make a comment –– they are super appreciated!
https://www.facebook.com/risaauger.creative.fit.hungry/
https://www.instagram.com/creative.fit.hungry/
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On this episode, I remind you about two things:
One: Reminder about not going to the grocery store hungry like I did on Sunday night after getting home. Trust me, it did not go well. The snack at Trader Joe’s did not help either. I tried it. I bought it. We now have gingerbread crackers in our snacks bin. LOL.
Two: Pick your carbs wisely. For instance, if you know you are going to have a glutinously delicious meal at dinner, skip the bread at lunch. If your tummy is not so fond of gluten, but you’re not really allergic to it (my situation), try using complex carbs in your meals most of the time. Along with this I mention how I try to have my “real” pasta or bread every other day, and try to not make it two days in a row. Just a guide, not a rule and it totally does NOT happen on vacation! LOL.
I also go over how I made spaghetti squash on a school night. You meet my kid. You hear my kid and see me desperately trying to stay calm with her. Oy vey, momma life is a rollercoaster! Amen? AMEN!
Of course, I also chat about my meal plan for the week (check out my social to see how they turn out):
Monday: Lentils over spaghetti squash with southern greens
Tuesday: Split pea soup (add leeks + greens cooked in bacon fat) with GF chicken nuggets
Wednesday: Veggie filled ravioli, chicken sausage and grilled asparagus
Thursday: Sausage meatballs in baked potatoes + chopped salad
Friday: Chicken tacos and grilled zucchini
Message me for details on any of these!
Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint)
I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.
Send me your email to get a simple cauliflower steak recipe! Nope, I didn’t make this this week, but I have been craving it! If it calls to your tummy and you make it, I want to see it! Tag me in your pics or posts, pretty please.
Plus, take a peek at my social media to see what my meals this week end up looking like and get my thoughts on each one. I’d love to get your feedback. Comments are super appreciated!
https://www.facebook.com/risaauger.creative.fit.hungry/
https://www.instagram.com/creative.fit.hungry/
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Every once in a while, my hubby will look at what I’m eating and ask “whhhhhhat is that?” or make a comment about how no one else eats like me. I think it’s funny. Since, well, he eats like me for dinner most days and sometimes at breakfast. And I make his lunches. So. It’s really only when we’re not together that he doesn’t eat like me. Lol. We then get into a discussion about why I eat the way I do. And I remind him that it helps me on so many levels. And that I can feel the difference when I’m not “on plan.”
On this episode, you’ll hear how, this is part of the reason that I started helping people with their meals and my podcast too. Also because the standard American diet tends to wreck havoc on our bodies and so does over working out and under eating.
Be consistent with your mind, booty and your soul to create a balance that will keep you strong, give you energy and clear your mind for optimal concentration/execution.
Create habits that will lead to you being: consistent with workouts.
consistent with daily inspiration.
consistent with daily brain work - even if sometimes it is in the form of Candy Crush, LOL
Of course, I also chat about my meal plan for the week (check out my social to see how they turn out):
Monday: Harvest lentils over zucchini noodles with buttered multigrain toast
Tuesday: Butternut squash “all the meets” + tomatoes pizza with warm kale salad
Wednesday: Split pea soup, add ham + onions with pumpkin cornbread (Send me your email to get some fun cornbread recipes! )
Thursday: (vacation) picking up a bun-free cheeseburger + fries
Friday: (vacation) picking up tacos from a fave spot
Message me for details on any of these!
Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint)
I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.
Plus, take a peek at my social media to see what my meals this week end up looking like and get my thoughts on each one. I’d love to get your feedback. Comments are super appreciated!
https://www.facebook.com/risaauger.creative.fit.hungry/
https://www.instagram.com/creative.fit.hungry/then get
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Yikes! Potlucks, as awesome as they are, also create a situation that gives you so many options — too many options — possibly leading to food overwhelm. It’s a real thing. No really. .Trust me.
There are five things you can keep in mind when you are making your plate(s) at any potluck situation that apply even more at Thanksgiving! On the episode I explain all five in detail with some examples, too. I also chat about the carrots and the salad that I will be making for our gathering. Then how thankful I am that we only have to eat one large meal and one round of desserts. Such a relief from the normal 2 of each we normally get invited to. I mean we love our families, but not the tummy aches we get every year!
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Drink water all day to stay hydrated
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Load up on veggies (hopefully raw) first / most on your plate
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Watch your portions
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Skip anything super creamy or overly cheesy
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Pick your carbs + desserts wisely
(Join my email list to get 2 more!)
The recipe that I explain is for my carrots and it’s super simple: heat your oven to 400ºF, scrub full carrots well, put them in a shallow baking sheet, drizzle with olive oil and balsamic vinegar. Sprinkle with allspice. Roast for 25 minutes. Turn and roast for 10 more minutes. Serve warm, top with feta cheese if desired.
My meal plan for the week (check out my social to see how they turn out):
Monday: Black bean chili and grilled polenta
Tuesday: Sweet potato gnocchi with tomatoes, mushrooms and spinach
Wednesday: Teriyaki chicken + zoodles in pineapple salsa
Thanksgiving!: Broccoli kale salad with Roasted Carrots
Friday: Veggie crust pizza with a simple salad
Bonus: Saturday is Friendsgiving and I’ll be making pumpkin cornbread. Which is a box of cornbread mix, a can of pumpkin purée and 1/4c of EVOO.
Message me for details on any of these!
Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint)
I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.
Join my email list to get my recipe for simple broccoli kale salad! If it speaks to you and you make it, I want to see it! Tag me in your pics or posts, pretty please. Plus, take a peek at my social media to see what my meals this week end up looking like and get my thoughts on each one. I’d love to get your feedback. Comments are super appreciated!
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One of the ways to really practice true multi-tasking in the kitchen is to cook while you do other things. Warm that oven, chop those veggies, put them in and forget them… for 20 minutes. 20 minutes to do the other pieces of your meal. 20 minutes to read. 20 minutes to take a shower? Whatever you decide, there you go! Mix it up, and bake for a little longer.
Here’s how to roast just about any squash or veggie for the best results:
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Warm your oven to 400º F.
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Line a baking sheet with parchment paper OR spray with olive oil
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Chop your veggies (try combining 2-5 for a good variety) to similar sizes to ensure an even cook
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Toss all in a bowl with EVOO + seasonings and acid of choice (ex. garlic, cumin, and lime OR basil, oregano and lemon juice)
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Spread on the baking sheet in a single layer, cook for 15 minutes
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Mix on the sheet, cook for 10-15 more minutes (longer for root, dense or larger chops)
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Put back into bowl, toss in the seasonings
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Serve warm or cold. Enjoy!
Mix and match your veggies. Pick different colors. Top with cheese or salsa or hot sauce or … well… so many things! Serve with any lean protein you want to.
On the episode I chat about roasting carrots for Thanksgiving and the acorn squash mentioned below too. Surprisingly they both have feta on them. (Dang I like cheese!)
This is what is on my meal plan for the week:
- Monday: Spicy polenta waffles with lime black beans and onions and a bell pepper salad
- Tuesday: Kale and feta stuffed acorn squash with grilled chicken
- Wednesday: Spicy slaw + BBQ ribs
- Thursday: Broccoli pasta salad with salmon
- Friday: Tropical tuna tacos with a simple salad
Message me for details on any of these!
Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint)
I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.
Email me to get my recipe for acorn squash! If it speaks to you and you make it, I want to see it! Tag me in your pics or posts, pretty please.
Plus, take a peek at my social media to see what my meals this week end up looking like and get my thoughts on each one. I’d love to get your feedback. Comments are super appreciated! @creative.fit.hungry
Send in a voice message: https://anchor.fm/risa-auger/message Support this podcast: https://anchor.fm/risa-auger/support
You know how much I love podcasts… it’s the reason I started this podcast. I was so inspired by all the good stuff in my ears and I love talking about food, so boom, Happy Healthy Meals was born.
Well here’s the thing, lately I’ve been hearing this trend - a clear focus on training your mind. How you can improve your brain function (apparently the answer is SLEEP and meditation) and really focus to make the most of your time. We all want more time, right? Well. What if you could just make better use of the time you have? Many experts are now (or maybe I’m finally hearing it) talking about how single-tasking is the thing. The thing that will increase your productivity.
Funny how I am half watching Grey’s while I write this email… totally going against this apparent advice. See. I’m human!
I digress. Let’s get back to it. How do you apply this to the kitchen? Well. On the episode, I talk about focusing on each stage of your meal. Prepping. Cleaning up as you go. Cooking. Plating. Enjoying. Try not to distract with also packing lunches or reviewing homework or you know a hundred other things you can easily get distracted with.
I also chat about a meal planning tip to make your meal plan super great and filled with nutrients and vitamins is to pick your veggies first and build your meal around it. Then you can add in your lean protein, a complex carb and a healthy fat to it. Making the veggie the main part of your plate is an easy way to balance your pieces out.
This is what is on my meal plan (though not what I actually made!):
Monday: White bean chili with arugula
Tuesday: Wings + salad + veggie fries (for real this week)
Wednesday: Harvest quinoa + turkey kielbasa + Kale
Thursday: Veggie pizza (for real this time) + ribs
Friday: Garlic parmesan tuna stuffed baked potatoes + broccoli
Message me for details on any of these! Send me your email for a list of veggies you can build a meal around! If any of them speak to you and you make them, I want to see it! Tag me in your pics or posts, pretty please.
Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint) I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes. Plus, take a peek at my social media to see what my meals this week end up looking like and get my thoughts on each one. I’d love to get your feedback. Comments are super appreciated!
Send in a voice message: https://anchor.fm/risa-auger/message Support this podcast: https://anchor.fm/risa-auger/support
OMG - I did a thing! I made a video this week! So, if you want, you can SEE this episode too.
Who needs complicated? Not me! Nope. Not me. Life is already complicated enough. Let’s leave that out of the kitchen. If you’re like me, the kitchen is sort of a place of controlled chaos. So, the more I can control, the better off my meals are. Trust me on this.
On this episode I chat about simplifying life + simplifying meals all at the same time. It’s like a double whammy. The five takeaways I mention are:
- Store prepped ingredients like minced garlic and diced onions in your freezer to make cooking less of a burden.
- Invest in a good cast-iron pan and Dutch oven to cook just about everything you could ever want in. Then resist overcrowding.
- Update your “staples list” whenever you run out of an ingredient. Keep your pantry stocked with basics.
- Gather all. Then clean as you go using a bowl. Then you can dump all your scraps at one time.
- Use less ingredients - try pre-chopped and pre-done spice mixes and fresh, pre-cooked like rotisserie chicken (I need to do this)
Plus, there’s a bonus one too! Cool. But, you’ll have to listen to hear it! :)
This is what is on my meal plan (though not what I actually made!):
- Monday: Grilled egg sandwiches + broccoli
- Tuesday: Wings + salad + veggie fries
- Wednesday: Salmon + ravioli
- Thursday: Pizza + salad
- Friday: Harvest pasta + chicken + asparagus
Message me for details on any of these!
Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint)
I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.
Want some deliciously simple one pan meal ideas? Send me your email - and I will reply with a quick list.
Plus, take a peek at my social media to see what my meals this week end up looking like and get my thoughts on each one. I’d love to get your feedback. Comments are super appreciated!
Send in a voice message: https://anchor.fm/risa-auger/message Support this podcast: https://anchor.fm/risa-auger/support
Life is unpredictable and crazy sometimes. As much as we plan ahead and prepare, change is basically inevitable. Last week I lost my full-time position at the real estate brokerage so this week (and I am sure the next few weeks too) is a bit of a transition period.
This week, my meal plan was made a little differently to accommodate now being at home with the hubby. I have to admit the idea of sharing meals with him all day long is a rather sweet thought. Not that it has happened yet… but it will, I just know it!
This week I chat about these changes and how I sometimes mix up the meals I plan according to cravings and what may or may not be happening in life at the time. I also mention Episode 26 - all about nourish bowls. You can listen to it, HERE.
This is what is on my meal plan (though not what I actually made!):
Monday: Quinoa, artichoke and chickpea nourish bowl
Tuesday: Chipotle chicken tacos (crockpot) with grilled zucchini
Wednesday: Kale sweet potato gnocchi with salmon
Thursday: Texas chili (crockpot) with pumpkin cornbread
Friday: Sweet + spicy pizza on butternut squash crust and a garden salad
Message me for details on any of these!
Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint)
I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes.
Send in a voice message: https://anchor.fm/risa-auger/message Support this podcast: https://anchor.fm/risa-auger/support
Today a friend (who is also a Beachbody Coach) told me to ignore seeing her eating a piece of chocolate after hi-fiving for nailing our workouts today. I think it’s so funny how embarrassed folks get to just be normal around me regarding their meals. You know what? It’s your choice. It’s your meal plan. And we are all allowed a treat … or two … or five! The 80/20 rule works. It provides a way to balance life, to make room for the unexpected and our favorite things that might not be perfectly “clean.”
On this episode I chat about my treats this weekend and then my meal plan for the week - and how to keep your meals when your out under control.
This is what is on my meal plan this week:
- Monday: Veggie crust pizza with turkey and tomatoes + side salad
- Tuesday: Picking up at a concert (But, you know I would be making tacos of some sort!)
- Wednesday: Tuna “casserole” + roasted butternut squash
- Thursday: Pan-seared Salmon + mushroom + spinach cauliflower rice
- Friday: Harvest pasta, grilled chicken and a simple salad
Message me for details on any of these!
Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint)
I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments and questions inspire me for topics on new episodes.
Send in a voice message: https://anchor.fm/risa-auger/message Support this podcast: https://anchor.fm/risa-auger/support
Never have I ever is a game I am pretty awful at. This might not be a winning item to mention, but… today I get to say: never have I ever taken more than 2 “tries” to record a podcast episode. This episode must be real special, because it took me six (SIX!) tries! More on that when you listen of course. But, I would like to mention, sometimes the struggle makes the end product better. This is no exception.
Along with my meal plan, on this episode I chat about:
- Ideas on mixing up your seasonings
- Creating different “salad sandwich” fillings
- A story about how meals can change up to the minute you are actually cooking and how that’s totally ok. Gotta love the crazy that life throws at you sometimes!
You can check out the Trader Joe’s podcast that I mention HERE.
This is what is on my meal plan this week:
Monday: Chickpea salad stuffed acorn squash + roasted asparagus
Tuesday: Mango tuna tacos on coconut tortillas + zucchini and bell peppers
Wednesday: Grilled chicken + veggie ravioli + roasted carrots
Thursday: Harvest “chili” + cornbread chips
Friday: Spicy, bbq’d wings + salad (though I didn’t plan for this, it is probably what will end up happening)
Message me for details on any of these!
Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint)
I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments and questions inspire me for topics on new episodes.
Send in a voice message: https://anchor.fm/risa-auger/message Support this podcast: https://anchor.fm/risa-auger/support
When you listen to this week’s episode, you’ll notice a couple things. One. The blinker is on at the beginning… sorry about that. I promise I turned it off! Two, I really need to start writing down what I want to talk about! It’s a little all over the place. But, trust me. It is worth it.
I talk about what could possibly be my new fave type of waffle - the chaffle. It’s mostly eggs and cheese. I also talk about some things I’ve made with my waffle iron, that yeah, I have probably talked about before, but I go into a little more detail. Seriously, they are such a great way to hide the veggies!
I also go on to chat about this week’s meal plan:
- Monday: Chaffles + roasted veggies
- Tuesday: Sweet potato gnocchi with ground turkey and salad (this is the one I couldn’t remember!)
- Wednesday: Grilled chicken, harvest Mac n Cheese and salad
- Thursday: Spicy pizza + baked veggies
- Friday: Street tacos + roasted zucchini
Message me for details on any of these!
Join my email list to receive fresh ideas using your waffle iron! Plus, take a peek at my FB or IG to see what my meals this week end up looking like and get my thoughts on each one. I’d love to get your feedback. Comments are super appreciated!
Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint)
PS. I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. I look forward to hearing your thoughts and questions, and reading your reviews! They inspire and energize me as I make more episodes.
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Consider this your official reminder that healthy doesn’t always mean from scratch or fresh made that day. Ingredients and quality matter, but so does your sanity! If you make things complicated and overly time-consuming at every meal, you won’t want to do it anymore. And there goes all your healthy intentions!
On this episode I chat a little about the timing of your meals. Because for a momma, time (and timing) is everything! Today I am sitting here writing this description while I let a casserole bake and veggies steam. (It smells delicious, by the way!) It’s said that you can’t really multi-task. I say, you can if you do it smartly. The only way I could make this momma-moment better would be running the wash right now too! LOL.
Then I go on to chat about how it might be fun to create meal plans with a theme. Be it a type of food or from a specific part of our beautiful globe or even a spice profile. This week I’m doing something “squash” every day to welcome in Fall for real.
Email me for my ideas on an all taco week meal plan! I bet yyour ideas are probably even better than mine… tag me in your pics, pretty please.
Take a peek at my social mediato see what my harvest inspired meals end up being and get my thoughts this week. I’d love to get your feedback. Comments are super appreciated!
I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. I look forward to hearing your thoughts, comments and questions. They inspire and energize me as I make more episodes.
Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint)
Send in a voice message: https://anchor.fm/risa-auger/message Support this podcast: https://anchor.fm/risa-auger/support
Click the play button to hear about how pizza goes healthy in my house. I’ve talked about my fave veggie crust hack as a way to make your fave pizza a healthy meal. Tonight I did it for meatless Monday AND tried it on the skillet. Which, went OK, but I ended up finishing it in the toaster oven to get that golden crust on the top.
Other things I chat about are trying new things. This weekend I got to try go to a soft opening of a new Asian bowl place near me. Then went to a family lunch at a seafood restaurant that has been around for years that is right on the water! Was a fun ambiance and we saw a dolphin!
New meals. New techniques. Using similar ingredients in a new way. It all counts for sure! I chat about the rest of my meals for this week too: steak tacos, eating out more and butternut squash noodles with turkey.
Scroll down to see how I should have made the pizza! You can top with your veggies of choice - get creative! Pairs well with a cold salad, garlic bread or a simple, veggie pasta. Don’t forget to snap a pic of your meal when you make this and send it to me!
Take a peek at my social media to see pics of these meals and get my thoughts. I’d love to get your feedback. Comments are super appreciated!
Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint)
PS. I say it all the time, and I’ll keeeeeep saying it. I love hearing from you! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. I look forward to hearing your thoughts, comments and questions. They inspire and energize me as I make more episodes.
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Truth. It's not always easy having IBS. I have been riding the struggle bus the last two weeks as far as digestion goes. Pain. Bloat. Weight gain. Ugh. It. Just. Sucks. We all hit these tough times. We all struggle. In truth, it is frustrating to hit these tough times no matter when they happen. I am trusting my meal plan. I am trusting my workout plan. This will pass. And all will even out.
Until then, I am eating smaller meals, eating a little less roughage (because it is difficult hard to digest) and including a few more easy to digest items, like pasta and rice. OH and I am also really watching my portions. Large portions of healthy food can overwhelm your system as it tries to break all down and disperse the nutrients you so need!
In this episode, I chat about a few things I do when I’m not feeling awesome as far as digestion goes. How excited I am about all the pumpkin at Trader Joe’s and also my meal plan for the week.
Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint)
PS. I say it all the time, and I’ll keeeeeep saying it. I love hearing from you! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. I look forward to hearing your thoughts, comments and questions. They inspire and energize me as I make more episodes.
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This episode is a little different than others. It’s broken up into three sections. Get ready for a little random.
With school starting, I am literally waiting for the first cold to hit my house. You know the one. The one that happens within the first month, because all of a sudden all these germs are being shared. Yikes! Listen in to find out what to eat (and a few things to avoid) when you’re a little under the weather.
Confession. I eat French fries. I love them. I could eat them every day. OK not every day. But, most days and not get bored. Since HS they have been on my treat list and I savor the chances I get to enjoy them. (Yes. Tots count too). Naturally, I have tried to find things that crisp up like potatoes without being fries. One great option is squash. Dry it. Roast it. Enjoy it! I chat about being inspired by a treat meal to create a homemade, healthy version that includes squash as fries. And, yeah. I did dip them in mustard!
Plus. Reviews are the rockstar of the podcast world. I got a new one and I’m so happy and thankful for it. Listen in to hear me read and respond to it.
Did you love this episode? Share it with a friend, and then click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint)
PS. I say it all the time, and I’ll keeeeeep saying it. I love hearing from you! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. I look forward to hearing your thoughts, comments and questions. They inspire and energize me as I make more episodes.
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I love pumpkin. I love it for breakfast. I love it for dessert. I love it for lunch, and dinner too. Yup. The kids are back in school. Places with actual weather are cooling down and (shock!) wearing jackets. It’s officially time to start thinking (dreaming) about all things PUMPKIN!
In this episode I chat about all the ways you can use pumpkin in your meals to add a little fall zing. From the expected bread and pancakes, then pushing the ideas further to pasta, mashed over shepherd’s pie and as a smoothie bowl too. I tried to hit just about every type of cuisine. American, Italian, Mexican… even a little Asian spin!
One of the things I also mention is that there are so many types of squashes out there for you to experiment with. Go beyond zucchini and yellow squash to kobacha, acorn and red delicate! Acorn squash makes awesome fries… just sayin.
Email me for details on any of the things I mention :) .
Did you love this episode? Make sure you hit the subscribe button so you get notified when new episodes are released first! And, if you have a few minutes, reviews are amazing and very appreciated! I love hearing from you! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. I look forward to hearing your thoughts, comments and questions. They inspire and energize me as I make more episodes.
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After a week of not cooking while on vacation, this momma was craving some kitchen time for sure. On the plane ride home I made a meal plan of some yummy, healthy comfort meals along with a (long) shopping list since the fridge was totally empty, too.
In this episode I share what I plan to make for me and my family this week, as I focus on speeding the cook and prep time up. I love time in the kitchen, but also always yearn for more time with my family and friends. That said, faster meals will hopefully give me at least 10-20 more minutes a day with them.
The meals I am planning include:
- BBQ veggie crust pizza + chunky salad
- Tuna casserole + veggie raviolis
- Polenta waffles + air-fried chicken
- Steak + grilled zucchini + rice
- Grilled chicken + baked potatoes topped with parmesan broccoli
Sometimes all goes to plan, and sometimes I mix up the items after making a plan. No matter what, my fridge is filled with healthy, fresh items that will keep us well-nourished all week long.
Did you love this episode? Make sure you hit the subscribe button so you get notified when new episodes are released first! And, if you have a few minutes, reviews are amazing and very appreciated!
I love hearing from you! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. I look forward to hearing your thoughts, comments and questions. They inspire and energize me as I make more episodes.
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You ask, I answer! In this episode I chat briefly about coffee, animal protein, sugar sources, the best kind o exercise and where to start with a health goal.
- Coffee - add as little as possible
- Meatless everyday - not necessary, just less meat in the best quality available to you
- Sweeteners - try natural ones - start with fruit, then try raw honey or maple syrup
- Exercise - do the one that you like
- Where to start - where you are!
Did you love this episode? Leave me a review and share it with a friend. I love hearing from listeners! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. I look forward to hearing from you - with comments or specific questions about the get together you are going to.
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A while back, my hubby asked for and received a beautiful new BBQ grill. It’s so pretty on our patio. It took hours for him and his buddy to put together. It heats evenly and burns slowly. LOVE! The only problem is that the hubby is not a fan of manning the grill. So, until recently we have hardly used it.
I have recently taken it upon myself to start using it! Previous to this I was prepping items and he was begrudgingly heating it all. I think I’m in love! And, yes, I am adding it to my new cooking tools list.
Here are SEVEN things I’ve learned in this short amount of time:
- MARINATE!
- Spray down the grill with EVOO or put some on with a brush.
- Don’t crowd your grill space.
- Lower the heat and cook slower.
- Veggies are a YES!
- Make foil packets.
- Flip ONE time. Just let it cook.
Of course, I also chat about my meal plan for this week.
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Like a good set of tools, different circles of friends help us in different ways. Some are for fun, some are for confiding, some are active, some are your drinking buddies, some are from your childhood, some are your past or current coworkers… ok, you get the idea. Here’s the thing.
Your tribe is ALL of these people. And you are the sum of the five folks you spend the most time with. Online, in person, in your ears or who you are watching. (No really, if I watch too much Seinfeld, I become so crazy sarcastic!)
In this episode, I chat about optimizing your healthy habits with your interaction levels with each circle to make you the best version of you possible. Your favorite version of you. The BEST version of you.
I also chat about my meal plan for this week and how I totally screwed up my lunch today. LOL. Oh well. Make sure to send me your email to get links for the recipes I mention that are on my meal plan for the week in the episode.
Did you love this episode? Leave me a review and share it with a friend. I love hearing from listeners! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. I look forward to hearing from you - with comments or specific questions about the get together you are going to.
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This weekend we went to the fair and a concert, so my voice is all funky and it hurts a bit to talk for an extended period of time. This episode is short but filled with tips on making the most of your meals out when life hands you a couple curve balls. Summer is like crazy schedule light. It’s a warm up for the holidays. A great time to practice making healthy decisions with some treats all around. Like other things, you have to practice to get better at it.
Best tips:
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Stay hydrated! 2. Bring your own
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Eat healthy at other meals
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Do a lap at the event and make the best decision possible.
Send me your email to get the chicken and bok choy recipe that I mention in the episode.
Did you love this episode? Leave me a review and share it with a friend. I love hearing from listeners! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. I look forward to hearing from you - with comments or specific questions about the get together you are going to.
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To my fitness clients I say: one lift, one move, one squat, one minute, one workout at a time.
To you, my hungry friend, I say: one bite, one meal, one day at a time.
And this is why: NO ONE IS PERFECT and we all started somewhere.
YUP> that is the cold, hard truth. We all start at the beginning. We are all human. We all meander our way through this thing we call life going in the general direction of health and prosperity.
So, when I say it’s ok to not be perfect. And, it’s ok to not like something “super healthy,” and if you have that scoop of ice cream for dessert… it’s OK!
In this episode I reveal the real reason that I don’t have a cookbook yet (which actually sorta came to me while I was talking), a few of my fave veggie recipes and also a realistic standard to hold yourself to.
Did you love this episode? Leave me a review and share it with a friend. I love hearing from listeners! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. I look forward to hearing from you - with comments or specific questions about the get together you are going to.
Email me if you want the brussels episode that I mention in the episode!
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People often ask me if my kid eats the same things that we do. The answer is NO. Heck no. Well. Mostly No.
I’ve talked about this before, but since we’ve been on summer break and spending a LOT more meals with my kid, I thought I would re-visit this topic a bit.
One thing I try to teach (an re-teach) my kid about food is that our taste buds change, so trying things again makes sense. You could totally end up liking something if you are older or if it is prepared in a different way.
Aside from meal planning and cooking, I am not big on giving advice. I am a big fan of leading my example. My husband and I eat a lot of greens, we eat varied items, we hold back and are not having oversized portions, we drink a lot of water and go easy on the sugar. That’s not to say we don’t ever indulge (because some Saturday nights = brownies and wine), but those are not every day.
My kid eats many things (I wish she ate MORE veggies though), just not as many as us. She will try just about anything for $1. She will honestly let you know what she thinks of it. Not surprisingly, She will ask for more when she loves it!
My #1 tactic to sneak more veggies into her meals is to hide them in cheese or pasta. Ravioli works the best. Thank you Trader Joe’s for having a a cheese and veggie filled option year-round!
If your kid eats mostly “kid food” try making it the best version of that “kid food” that you possibly can.
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Being invited to a BBQ is bound to happen this summer, multiple times. It’s quite inevitable and the classic American get together! What better way to celebrate the season than outdoor cooking with good friends and family surrounding you? I certainly can’t think of a better one.
Like any get together, there will be a lot of food out for you to enjoy. Before you go though, make sure to plan ahead a little bit. In this episode I share a few things to focus on and a few things to avoid while you are out having fun.
Rule one. Step away from the snack table. You are there to have fun and make memories, not stuff your face (on purpose or not). I tend to graze. A bite of this and a bite of that … all those bites add up during a whole party! So. Step away from the buffet and have some fun!
Eat mostly these: Fruit, veggies, green salads, lean meats (choose ones with rubs, not sauces), fresh lemonade, unsweetened iced tea and sparkly waters.
Avoid these: Store bought potato and Mac salad, heavy desserts, sugar drinks, heavy beers, over salty chips and snacks with unpronounceable ingredients.
Did you love this episode? Leave me a review and share it with a friend. I love hearing from listeners! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. I look forward to hearing from you - with comments or specific questions about the get together you are going to. And make sure to join my email list to receive bonus info with every episode.
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It’s suuuummmmer! And that means it’s time for BBQ and coleslaw and tons of watermelon. Just thinking about this makes my mouth water… I am also still craving warm foods though. Am I the only one? I sure hope not!
No one wants to heat up the kitchen with the oven, which means it’s time to break out the small appliances. In this episode, I share how I use the air fryer, slow cooker/instapot, toaster oven, stove top and even the microwave to make meals happen while staying cool. In the episode I forgot to also mention panini and waffle irons!
Air fryer - veggies and small pieces of meat (wings, fish “sticks,” strips, meatballs). The recipe I mentioned for broccoli: EVOO, salt, pepper, broccoli florets. So simple. So darn delicious!
Slow cooker - soups to serve cold, shredded meats, roasted meats, one pot pastas.
InstaPot - cooking from frozen, meatloaf, baked potatoes, steamed veggies
Toaster oven - everything you would normally do in the oven at a smaller size. Reheating pizza. Small casseroles. Roasting a smaller amount of veggies or meat. Broiling to finish for a crusty crunch.
Stove top - use a grill pan to get the marks that make all things just look more tasty in the summer without lighting a flame and standing in the sun.
Microwave - quick steam of veggies and thawing of frozen meats when needed.
Did you love this episode? Leave me a review and share it with a friend. I love hearing from listeners! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. I look forward to hearing from you - with comments or questions.
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We all do it. We all love it. We all have our fave spots. Yup. Eating out. Making your own meals is a fantastic way to control portions and ingredients for yourself. But, we all eat out from time to time. To celebrate. For work meetings. To take a break from the kitchen. When we travel. There are a ton of reasons. Eating out is not an excuse to undo all the hard work you’ve put in in the kitchen and the gym. It’s also not an automatic big salad (though, that’s my usual default because I love them!).
Here are a few tips to enjoy every bite and still fit in your fave jeans.
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Pick something super delicious. There is no point to eating something you don’t want or like, even if it’s the “healthiest” item on the menu.
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Split your meal with a friend
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Ask for half to go in a box right away
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Ask if the restaurant has a smaller portion size
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Pick one “splurge worthy item” and pair it with a super healthy one
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Ask for all sauces on the side
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Order an appetizer or ala carte item and a side salad 8. Hydrate before (so you’re not over-hungry)
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Pick the restaurant
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Eat a light meal before/after
In this episode, I’m chatting about these, plus details and things to avoid! Did you love this episode? Leave me a review and share it with a friend. I love hearing from listeners! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. I look forward to hearing from you - with comments or questions.
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This recipe gives time to get things done. It’s a multi-tasking dream. While this is going on, I pack lunches and wipe counters. Because sometimes chicken is thick and takes longer than you plan. But, when you use thighs, it’s worth the extra time and they turn out juicy every time!
Quick chicken tip: Covering them creates steam and helps them to cook faster and also to keep the juice in.
Generally, I don’t tell stories with my recipes, I’m going to make an exception with this one. With a super short story. No seriously, short!
I heart gnocchi. The pillowy goodness is so fluffy and yummy. It’s like they soak up all the flavor you soak them in. (In fact, if you want to soak up the sauce flavor more, you can steam the gnocchi in the sauce instead of cooking it in a pan).
Originally I was going to use a different gnocchi tonight. An inside out gnocchi. Where it’s traditional potato, filled with sauce and cheese. So good! I was going to air fry them, and serve with sautéd kale mix with a little bacon over it.
But. This weekend when I went to Trader Joe’s, the cauliflower gnocchi was back in stock! So I picked that up and changed up my plan for the night. No worries. I’ll do the other recipe next week!
In this episode I talk about some variations and alternate options for the pasta and sauce and protein.
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Recently it seems like everyone I know is allergic to something. It’s not just gluten. The top things people are allergic or sensitive to in the US are eggs (usually chicken eggs), soy, fish/shellfish, nuts, wheat, peanuts and dairy. Then there is a long list of fringe items too. Like misc berries, vinegar and avocado. It’s amazing how our bodies work!
I have a high sensitivity to soy and blackberries, and a low sensitivity to gluten. But I wasn’t always. Allergies and sensitivities can change over time and vary greatly in intensity.
Luckily, we are blessed with products that cater to most allergies. And. When you eat fresh, making it yourself, it’s easy to avoid the ingredients that may have negative effects on you. I always advise reading labels, but it’s especially important when you have a sensitivity or an allergy.
In case you’re wondering, a sensitivity is when you have a slight reaction (also when you can handle the food in small quantities) and an allergy is when you have a severe, immediate reaction. It’s worth noting that if you have an allergy, it’s likely that you have other sensitivities too.
Swaps for allergy inducing items: Almond or coconut flour based instead of wheat Vegan eggs for baking instead of chicken eggs Coconut aminos instead of soy sauce Nut, soy, coconut, hemp, oat milk instead of cow milk (even goat milk products are ok since there is such a lowered level of lactose) Seed butter instead of nut butter Hummus instead of avocado Citrus is a good sub for vinegar
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Chicken. It’s what’s for dinner. Let’s face it. It’s affordable and versatile. From tacos to ravioli filling, shredded to chopped, it can be used in any type of meal and take on whatever flavor you infuse into it.
At my house, we probably have it every other day because of this. Therefore, I have to use seasonings and a little imagination with every meal. From simple to complex, the flavor you infuse is totally up to you.
Different cuts and types of chicken options: Thighs are juicy due to their higher fat content. Use them for all things: grilling, shredding, baking and sautéing. Breasts & Tenderloins have lower fat content, which makes them a tad dryer. This makes them better for shredding and skewering. Should you decide to use this cut, make sure to have a quality fat accompanying it. Wings & Drumsticks are somewhere in-between and do well fried or baked. Chicken also comes in many flavors of sausages along with ground and sliced lunch meat style.
Flavor + tenderness is the balance aimed for at every meal. One of the simplest recipes that I use is a jar of salsa to up to 2lbs of chicken. It works baked for 30 minutes at 375º F or slow cooked on low for 5-6 hours.
The other super simple one is baking with seasoning and a pat of butter. (My kid like it without the seasoning and just the butter). Put a little butter down, place a chicken thigh on, top with another small pat of butter, season liberally to your meal type and bak for 30 minutes at 375º F. It’s magic. I generally also do a sheet of veggies at the same time.
When I want to get a little more complicated, I’ll make a marinade in a ziplock and let the chicken sit all day while at work and then pan grill it when I get home. OR sauté finely chopped onions and bell peppers with minced garlic and seasonings in EVOO, then add ground chicken to brown. Once mostly cooked, add a 1/4c veggie stock and let simmer for 10 minutes. Serve hot.
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At its most basic meaning, a dressing is a sauce made of oil, vinegar and seasonings, that is served on salad.
Wow that leaves so much room for really personalizing and creating variations for every meal! At my house, there is generally a salad with each meal. Hot or cold. It’s there.
One of my fave ever dressings is of course Ranch. What is that? Is it an American thing? Is it a California thing? Love it on pizza, fries, and of course a crisp green salad. No matter what it is, my mom makes a wonderful one that is thick and creamy and delicious. She says it’s the extra dill she adds.
Creating your own classics can be fun. Shake it by hand, blend it in a full size blender or with an immersion blender; is up to you. Make sure to store it in a sealed container in the fridge if there is leftovers.
Other uses for these dressings: a marinade, a dip for bread or as a pasta topper.
Check out episode 18 for some delicious salad recipes. Then, check out my social media (@creative.fit.hungry on IG) for pics of meals I’ve been making recently. And, of course, know that I am always here for you if you want recipes or specific suggestions for your comfort meals!
Did you love this episode? Leave me a review and share it with a friend.
I love hearing from listeners! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. I look forward to hearing from you!
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First. What the heck is a nourish bowl? (AKA buddha bowls or macro bowls) It’s a balanced, healthy meal in a bowl with that is filled with vegetables and/or fruits, greens, a healthy carb, a protein, and a healthy fat—all topped with a dressing of sorts.
The contents of the bowl can vary greatly. From American to Moroccan, Japanese to Southern, Mexican to Italian and everything in between. It can be vegan, whole 30, paleo, meat centered… whatever you’re craving, whatever meal plan you’re on, there is a bowl for you. Think about all you would put on a plate, all the different pieces, put into a bowl. Arrange it nicely so it’s “pretty” and super healthy, then drizzle a dressing and call it a meal.
These bowls are great for so many reasons! Beyond looking pretty and being fun to put together, they are also a super easy way to combine miscellaneous leftovers into one meal, they mean you are only washing one dish AND there’s just something about eating out of a bowl that’s somehow comforting.
You can find pre-made bowls in the refrigerator aisle at your grocery store for easy pick up and go. As with all packaged items, make sure you read the labels carefully!
Tonight, I’ll be making a meatless Monday version: Roasted potatoes and brussels, seasoned chickpeas and red onions with a spicy ranch dressing and shredded kale.
But, like I mentioned before, you could do so many different kinds! This is your chance to really get creative!
Check out my social media (@creative.fit.hungry on IG) for pics of meals I’ve been making recently. And, of course, know that I am always here for you if you want recipes or specific suggestions for your comfort meals!
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Adding a bit of herbs and spices to your meals - and by spice I don’t necessarily mean making it hot - for a no calorie flavor BOOST! Learning to not rely on commercial dressings and other sauces, and instead making your own with high quality oils and spices, can not only add a ton of flavor, they also add some wonderful nutrients.
(For reference: herbs are the fresh (or dried) leaves of succulent plants and spices are a seasoning made from parts of the plant that are not the leaves.)
Crazy right? Yup. It’s true. Those bitter, earthy, spicy, and sweet bits of goodness do a body good. Here are just a few super simple highlights:
Turmeric - lowers inflammation Bay leaf - improve nervous system Black pepper - improves digestion Cayenne pepper - sinus helper Cardamom - lower blood pressure Garlic - fights heart disease Ginger - cancer fighter Nutmeg - improves hair and skin
To be fair, they all do SO much more than this, but how cool that adding a bit of spice to that otherwise piece of bland chicken can boost it’s nutrient density. Can you imagine what they can do to veggies? Yup. Plain veggies… boring… seasoned veggies…. HEAVEN!
Even a simple dash of salt (NOT table salt) and pepper with a little butter or EVVO can do wonders.
I am a huge proponent of adding flavor with natural, organic spices. And, truly. They have saved more than one meal with a dash at the end right before serving.
Check out my social media (@creative.fit.hungry on IG) for pics of meals I’ve been making recently. And, of course, know that I am always here for you if you want recipes or specific suggestions for your comfort meals!
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I wanted to chat today about some GF options that I have tried and loved for two reasons. ONE. I spent much of the weekend writing a guide to being gluten-free. It’s a quick guide. It has info and recipes. AND yup (shameless plug), you can totally buy it from me. TWO. My tummy has been a little off lately so I’m ditching the stuff for a few days to calm my system.
Know that all “subs” are not the same. It will take some trial and error to find the ones you like. It’s totally worth it though. Know that you can seriously just swap the pasta. Keep your fave sauce and protein sources the same.
You can invest in a spiralizer or find some pre-spiraled for you in the fresh and frozen sections of your grocery store.
There are also some fantastic gnocchi options out there. Trader Joes’ cauliflower one is one of my fave things— the difference is hardly noticeable.
Shredded veggies and shredded cabbage are both wonderful subs for recipes that call for smaller pastas or in casseroles.
Dried pastas come in so many options: beans, veggies, quinoa and rice and all sorts of combinations there of. I advise spending some time in the Asian foods aisle and online sources like Thrive Market and Amazon for some surprising options.
**Tip: make sure you are reading all ingredients. Even for sauces and toppings. You’ll be super shocked where Gluten can sneak it’s way in.
Check out my social media (@creative.fit.hungry on IG) for pics of meals I’ve been making recently. And, of course, know that I am always here for you if you want recipes or specific suggestions for your comfort meals!
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Stressful days at work (and in life in general) make me so incredibly happy to have a meal plan filled with scrumptious and yummy meals that are healthy and energizing. Today was a doozy my friends. A doozy! Monday to the max.
On the plan today, trying something new: SOBA noodles. I’ve had them out and also at friends houses. But, I’ve never made them myself. I took the easy way to learn and bought a kit! It’s a great way to try something new to you without going and getting a ton of specialty items.
Later this week, my fam and I will be enjoying burger night, pizza night and some gnocchi too. Yay!
There are three key ways to keeping any traditional comfort food healthy: - Quality ingredients (sneak in some veggies) - Portion control - Make healthy swaps
When ordering / making pizza: - Thin, or even veggie crust (sometimes the GF options are too but totally make sure you’re reading the ingredients) - Mostly veggie toppings - Easy on the cheese - Lean meats with a touch of the fattier ones - Portion control is a must here
Burgers: - Thinner bread / bun - Top with one healthy fat (think avocado OR cheese) or two of you cut the portion - Add a veggie or two on top (or inside the party!) - Choose a lean protein for your patty or a veggie sub with a protein on top (like a mushroom cap topped with a fried egg)
For any comfort meal: - Healthy swaps like half yogurt, half mayo - Pair with a veggie side - Make sure you have something raw with (yes, pickles count!) - Limit sugary add-ins or toppings
Check out my social media (@creative.fit.hungry on IG) for pics of meals I’ve been making recently. And, of course, know that I am always here for you if you want recipes or specific suggestions for your comfort meals!
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Always be prepared. Yup. It’s the motto of the Boy Scouts and also a motto that my Eagle Scout hubby and I sorta live by. It has saved us so many times! A “just in case” account. Strategically placed first aid kits. That stash of paper napkins in the glove box. These are all small things, but totally necessary. Even if we didn’t have a kid!
We also have a growing earthquake kit, because, you know, California.
What’s this got to do with cooking? Well. A lot! I often talk about sticking to the list you write for your meal plan. How it saves you moola and keeps you organized. BUT it’s also a good idea to have a few extras on hand (maybe in the freezer) for just in case. Consider purchasing an extra veggie or two. You crave something different, something turns out to be moldy, you stay late at work… whatever the reason. Sometimes you have to (or just want to) switch it up.
Another tip for this: write your meal plan in pencil is a MUST folks. A MUST. Why? Because life happens and you will have to adjust. I generally write my meal plan on Saturday, then shop on Sunday. And sometimes I re-review in my head and decide to move things around. So, I end up erasing and re-writing. Yay for pencil!
Check out my social media (@creative.fit.hungry on IG) for pics of meals I’ve been making recently. And, of course, know that I am always here for you if you want recipes or specific suggestions!
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Tacos are like little handheld pieces of delicious heaven. Yup! I could probably have tacos like 3x a week and be totally fine with it. There are so many variations to cook and serve. From seafood to land animal protein to vegan options as well. They are all so yummy!
This week, I’m going sweet spicy, (which maybe is my fave), using mango and green chilis to flavor some chicken. And, I’m going to try making cheese shells. Yes, you read that right, cheese shells. As in, “fried” cheese folded into shells to hold some delicious chicken goodness. I did buy some plain, organic corn tortillas just in case they don’t work.
Some of my other goto fillings are: Green chili pork Seasoned steak Cumin roasted chickpeas Red pepper white fish Coconut lime shrimp
A couple super quick shortcuts for fillings are: Fish sticks (watch the amount of breading) Pre-cooked chicken pieces Shredded, no salt added, canned tuna with salsa
Serve these on the side: Grilled zucchini Bell pepper salad Fresh, green salad Cilantro rice Black beans + veggies Chips and salsa
Fave toppings: Shredded veggies Salsa - all kinds, watch the sugar content Hot sauce - watch the sodium content Avocado Sour cream Shredded cheese Sriracha Cilantro ranch (no joke!)
In this episode I chat about how to incorporate these all into a meal and balance out the carbs.
Check out my social media (@creative.fit.hungry on IG) for pics of these and other taco options I’ve made recently. And, of course, know that I am always here for you if you want recipes or specific suggestions!
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If you could change just ONE thing in your meal plan right now that would make the MOST impact, it would be ditching the sugar. No joke, there really is one magic thing that you can do to make your body feel happier. Ok. Yes, there are so many more things too. But, start here. Ditch the sugar. (I dare you to go totally refined sugar free for a whole week!)
High sugar consumption (and all those nasty artificial alternatives as well) negatively affects your brain, your cholesterol, your kidneys, your heart, your skin, your immune function, your sex drive/function, your weight, your mood, your hunger/full signals and so much more and has been linked to increased risk of diabetes, cancer, asthma, tooth decay, and the list could go on. Not to mention that it’s been proven to be more addicting than cocaine, morphine, or heroine. From a biological standpoint, this is the “cycle” of a sugar rush as your it goes through your body: Step 1: A rapid rise in blood sugar signals insulin production. Step 2: Altered mental state, leading to erratic behavior and emotional outbursts Step 3: Dopamine released (a neurotransmitter that helps control the brain's reward and pleasure centers), causing a euphoric state. Step 4: Decreased signals to let your brain know that you are “full” Step 5: Bad gut bacteria (like Candida) flourish…think the opposite of the goal of the probiotics you are hopefully consuming. ;) Step 6: Reduced immune function for at least 5 hours Step 7: (This one is a major kicker) In order for your body to metabolize the sugar, it leaches minerals from your bones, teeth and other areas of your body.
Now that you know what is going on in that body of yours when you consume sugar. Here are a few things to include to keep yourself from the cravings: 1. Drink more water! 2. Include a healthy fat in every meal. 3. Include magnesium in your daily meal plan. (Strangely, often sweet cravings are your body asking for Magnesium. You can fix this with magnesium rich foods, a supplement or even an epsom salt bath!) 4. Practicing a healthy distraction - even stepping away from the situation for a moment or two is great!
Email me for a list of sneaky added sugar names you can look for on packaging when you are out shopping! risaauger@ymail.com
Check out my social media (@creative.fit.hungry on IG) for pics of healthy, low sugar dishes I include in my meal plan. And, if you need help, know that I am always here for you!
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For each of us, life schedules are a bit different — but one thing most of us adults (dang adulting!) struggle with is getting home, getting dinner on the table and then moving on with life. So, you’re ready to do it all again tomorrow!
As a momma, I sometimes feel like the time between me walking in the door and finally putting my feet up to relax a little is like a mad dash to get it all done. Between meal prep, lunch packing, getting homework done and checked, making sure bath time is done right and teeth are brushed… the list goes on. But, this momma cuts it all off at 9pm! Yep. That’s my quitting time. I sure hope you have one too!
Meal prep time is usually me in the kitchen chatting with my kiddo (or you guys as I make a video!) So, yes it’s totally enjoyable… but could be faster for sure.
I’ve mentioned my favorites so far in this episode. Check out my blog to get some more. Because, you know I did a little googling for you all.
As with all new habits and ways of doing things. Be smart and keep things simple. Meaning, pick one, try one, then try another. Continue with the ones you like and and ditch the ones that just don’t work for you.
Check out my social media (@creative.fit.hungry on IG) for pics of the rice dish I mentioned and other meals I’m making this week.
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After a full week off for mouth recovery (darn you gum surgery), I’m back for an episode dedicated to salads! Because, I need some crunch in my life. All that mush was tasty but texture is oh so needed.
Last week a friend of mine did a full week of salads as entrees for her family. It inspired today’s topic.
Merriam Webster defines a salad 2 ways: 1. Mix of raw, usually green leafy veggies, served with other veggies in a dressing 2. A mix of small pieces of food combined with a dressing
I have a heart for salads for many many reasons. My top few are: Love how simple it can be. There are sooo many variations. You can include many different colors - which means more vitamins and minerals to support your healthy system. They add different textures to your plate. It’s fun to say.
Tips for building a healthy salad - because not all are healthy. 1. Make your own dressing: oil + spices + an acid 2. Use salsa or hummus instead of dressing 3. Add in a healthy fat, like avocado, cheese, nuts (NOT sweetened/candied) or seeds 4. Keep it bright with different colors 5. Use fresh ingredients 6. Sprinkle on spices 7. Keep dressings to a minimum (especially the bottled ones)
Check out my social media for pics and details of salads I am making this week.
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On my meal plan this week: breakfast for dinner, tacos, pasta, sweet potato fries and Mac n Cheese!
This week is a doozy - with a concert on a school night (Sunday) and the hubby traveling and an outpatient oral surgery happening. It’s a whirl wind of emotional eating, aka comfort food hankering, that had to be planned for to keep me on track and within the 80/20 rule.
Monday - Polenta waffles + fried eggs - Staying out late and it being a Monday means breakfast for dinner. Because it’s comforting and quick!
Tuesday - Cauliflower gnocchi in a vodka sauce with garlic toast and garden salad - using cauliflower gnocchi serves two purposes: it hides one more veggie and it lets us enjoy a piece of garlic toast. Choose your carbs wisely!
Wednesday - Shrimp tacos in coconut flour tortillas and grilled veggies on the side - with the hubby traveling, I’m going to want comfort food, one of my main one is tacos! Made a little healthier with the coconut tortillas and veggies on the side.
Thursday - Seared salmon, sweet potato fries and a garden salad - Hubby still gone, gonna make something I like that he’s not a super fan of: curry spiced salmon and sweet potato fries. He’s not a fan of sea food, or curry or sweet potatoes! I sure am though!
Friday (oral surgery day) - trying out a new to us Mac n Cheese spot! I am not looking forward to this and have been warned that I will be super sore. What’s better for this than something warm and creamy? This spot lets you choose your protein, your cheese, your veggies and noodle style. I’m in! Hoping for the best.
Check out my social media for pics and details of each of these meals this week.
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Last week I talked about finding a happy balance. Today’s skillet “casserole” is a great way to do that. I call it a casserole because it has that mouth feel and when served looks like one, but you make it in a pan so it’s way faster and has a few crispy edges.
Pancetta. Cheese. Sour Cream. All GREAT ways to hide a ton of veggies. In this episode I talk about how I made this tuna casserole and then some alternate ideas fo it. And, even some good reasons to buy pre-shredded / cut veggies and things that will save you time.
If you want to know more about the Mango nourish bowl I mention in this episode, send me an email –– I’d love to send it to you!
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A healthy meal plan does not have to mean going to an extreme. There is a balance to eating healthy - and you’ve gotta find it for you. Your plan, the one you follow 80% of the time, should fit into your life easily. It should be the base for a healthy lifestyle. And should be fairly simple to maintain.
If your meal plan is stressing you out or making you feel icky, it is not the one for you!
Try journaling for a week to figure out what works for you. Write down your meals and how you feel after each one next to it. You’ll notice trends and it will help you find what works and what totally doesn’t.
At the end of the episode I mention that I made a totally awesome pasta sauce from scratch. If you want the full recipe, email me and I’ll send it to you!
If you want to know more about the Mango nourish bowl I mention in this episode, send me an email –– I’d love to send it to you!
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The grocery store… where every good meal start. Ok. Well. I guess it’s actually where EVERY meal starts! In this episode, I share a few tips about navigating the grocery store. Remember that while you’re there, your goal is to go home with some great stuff to fuel your body!
For me, shopping for my family is a bit of a break (because I get to go alone!), a bit of zen quiet time. I am lucky, I know… every once in a while I have to take the kid and it’s way less relaxing. LOL. But, I’ve seen mommas totally pull it off by making games out of it, giving their kids a book or small toy, and even singing along to the music in the store!
If you start with the produce aisle and fill MOST of your basket from the fresh aisles you’re literally not going to have room for the other stuff.
Buying frozen veggies / fruit can give you out of season options, can be less per pound and can also be a go to when you need something in a pinch.
Make your list ahead of time and check it twice!
It’s totally ok to pause to read/re-read labels, ask questions to the employees and even other customers.
Don’t be afraid to try something new.
Try to get most things at 1-2 stores to stay on budget, that way you’re not remembering how much you spent everywhere. Some items may need to be purchased at a specialty store, and that’s probably worth it to get the real thing.
If you want help with your shopping trips, message me! I’ll take you to the store and show you how to do it!
Today’s recipe is OH so simple. I call it a “dump” meal. It’s seriously one of the easiest things to make… ever. Serve it with a simple salad, baked potato, grilled or roasted veggies. Totally up to you!
Baked Salsa Chicken. Prep time: 5 minutes Cooktime: 30 minutes
Ingredients: 1 lbs chicken cut of choice 1/2 jar salsa 1 tbs olive oil
Warm oven to 375 F. Lay chicken is a single layer in 8x8 glass pan. Drizzle with olive oil. Pour salsa over, evenly. Place in middle of oven. Set timer for 15 minutes. Turn chicken. Set timer for 15 more minutes.
Let cool for 5 minutes in pan.
Enjoy.
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Let’s talk lunches! Because they are just as important as every other meal in your day. :) So, it needs to have a veggie / something green and leafy, a lean protein source and a healthy fat. Ideally you’d have a water or herbal ice tea with it. Serving size can vary based on your needs through the day. Like when your workout is or how long you have until dinner on a regular basis.
Keeping lunch easy and extra simple is usually a good idea since like most folks, I’m “cooking” in a microwave with limited space for “prep”. Pre-packed salads are great. Make sure to check the ingredients on the dressings though. So many hidden icky ingredients can be hidden there while the rest of the item is awesome.
Leftovers are always a great idea! I love making a little much and then packing it with some extra greens and some sort of cheese or yogurt dip instead of dressing.
In this episode I mention harvest chili from Trader Joe’s. When I pick up a soup or chili like this, it’s usually just missing greens. Mixing in a handful of kale, spinach or even arugula (depending on the flavor) fixes that right up!
And, if you’re doing a work event or meeting for lunch, there are things you can do too. Skip the bread on sandwiches. Share your plate at a restaurant. Eat before / after and not at the meeting. Use it as your treat for the week, enjoy and move on.
What’s your go to lunch? I want to hear about it!
Can’t leave you without a recipe too. So, here you go.
Italian Eggs 20 minutes | Serves 2
1 bag shredded kale & Brussels (or 2c of each) 1 can crushed tomatoes 1/2 sweet onion, chopped 1/4c Parmesan cheese 4-6 eggs EVOO spray Salt, pepper, 21 seasoning salute (or Italian seasoning) and garlic to taste
Directions: Warm a large skillet to med. Spray with EVOO. Add in onions, let them simmer for 4 minutes. Add in the kale mix, mix with the onions, spray lightly with EVOO. Let warm for 5 minutes.
While that’s warming, warm a medium skillet to med. Spray with EVOO. Sprinkle with Parmesan cheese. Crack eggs, spaced evenly. Let warm until yolks are just about solid.
Add tomatoes, undrained, to the kale mixture. Mix well. Add garlic and 21 seasoning salute to taste. Mix again. Let cook down for 10 minutes.
Layer in the eggs over half the kale.
Ideas for toppings:
Sriracha drizzle Sprinkle of red pepper flakes Green onions
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In case you’re wondering. NO. My kid does not eat half the things I make for her. And, also… NO, my hubby would probably never seak out half the things I make either. LOL. But, that’s half the fun! Trying new things to keep me interested and also allowing them to find new things they like too.
In my house, dinner is a 2-level operation. What I make for me and the hubby, gets made in a much blander way for the kiddo, or really not at all. She is willing to try just about anything though, for a $1. (Side note, bribery is one of the best parenting tools ever!)
For example, I made chicken and waffles for the first time ever (together) AND it was also the first time I’ve ever had chicken and waffles, too. So, it also goes with my goal for the year to try new meals. OH yeah, and I also used up some stuff from the freezer since it was the end of the month and there’s that pesky budget thing going on. Winning for sure!
For her meal, I made a plain, classic waffle and then gave her plain chicken nuggets. For our meal, I made greek inspired waffles and paired them with honey sriracha nuggets.
Big tip: use an “unflavored” baking mix to make your waffles.
Here’s the recipe that I talk about in this chat. Try it and enjoy!
Greek Waffles + Honey Sriracha Nuggets 40 minutes | Serves 2
Waffles 2/3 c baking mix 1 tsp baking powder 1 egg + 1 egg white 1/2 c feta cheese + more to sprinkle when serving 1 handful parsley, chopped 1/2 tbs each, basil oregano, dill, pepper and garlic 1 tbs sun-dried tomatoes in olive oil 1 medium tomato, chopped 1 c cucumber, chopped EVOO spray Water as needed
Nuggets 2 servings of chicken nuggets 1 tbs raw honey 1/4 c sriracha sauce
Directions. Bake nuggets to package directions. Warm waffle iron to high. In a large bowl, combine baking mix, eggs, baking powder, seasonings, parsley, sun-dried tomatoes and feta. Add water to desired consistency.
Spray waffle iron with EVOO. Pour half of the mixture in, heating for 4 minutes on each side.
When nuggets are done, put them in a medium mixing bowl, add the honey and sriracha sauce, mix to coat.
Layer the waffle, then cucumber and fresh tomatoes, then nuggets and feta. Drizzle more sriracha if desired.
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WOW! 10 episodes folks! That’s crazy town for me! Today’s episode is dedicated to the much adored (at least by me), meatless Monday. The day when you give the planet and your digestion a bit of rest from animal protein.
There are several options out there for better for you pastas. Everything from veggies to beans. Amazon. Sprouts. Trader Joe’s. Whole Foods. Kroger. Yep. MOST grocers will carry some sort of veggie option for ya.
Big tip: experiment until you find the one you like. The textures vary widely.
Here’s the recipe that I talk about in this chat. Try it and enjoy!
Harvest kale pasta sauce + Roasted Carrots
40 minutes Serves 2-4
Sauce. 1 bag crunchy kale mix (Trader Joe’s) OR 4 cups shredded kale + Brussels sprouts 1tbs bacon grease 1/4c cream cheese 1c harvest pasta sauce Red pepper flakes Salt
Carrots. 1 package rainbow carrots, sliced into 1x6 inch pieces 1tbs EVOO 1tbs Balsamic vinegar Feta cheese
Directions. Warm oven to 400º F. Line a baking sheet with parchment paper. Lay carrots in a single layer. Drizzle EVOO + Balsamic. Bake for 25-30 minutes.
Cook 2-4 servings dry pasta of choice to package directions.
Warm a sauté pan to med-high. Melt bacon grease and add kale mix in a bit at a time, turning in pan until it starts softening. Let simmer for 5 minutes. Add in cream cheese and pasta sauce. Mix well til all is coated. Let simmer until kale edges are a tad crunchy.
Serve kale mixture over noodles, sprinkle with red pepper flakes and a touch of salt if desired. Top carrots with feta to taste.
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People ask me all the time ... and most recently like 3x last week alone... what’s the best diet out there? To which I always reply: say no to diets and yes to creating a life long meal plan.
The way we use the word “diet” these days implies there’s and end. And really, there’s no end to healthy eating - you kinda gotta do it for the rest of your life. Lol so it needs to be a plan. A super simple, easy to follow plan. No strict rules. No counting this or sorting that. Just more of a guide.
In my view, it can be broken down into 3 super simple “rules” for a lifelong meal plan. - Water first - Veggies most - Avoid processed foods
And that’s it. Seriously. That’s all I do. It’s all I follow. Treats are, just that, treats. Not for everyday. But definitely enjoyed when I decide to have them.
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The other day, the hubby and I were on a date. Yes. DAY. Our weekly date is set for Sunday mornings. I totally cherish that time we set aside for each other. While there, perusing the menu that we basically have memorized, the special of the day jumped out at him and I could see him debating in his head. It was quite entertaining!
To help him out, I told him I would put meatloaf on the menu for the next week and that way he could get something more “breakfast-y” that day.
And, tada. Just like that, meatloaf night AND meatloaf sandwich night are both happening at my house this week. It’s so awesome when a meal can serve two nights of dinners.
Listen in for a few more tips and ideas to make meatloaf night happy and healthy. Here is the recipe I used for tonight’s meal.
Veggie-filled Turkey Meatloaf
8 servings 1 hour prep + cook
1lb ground turkey 1c shredded green veggies 1/2 sweet onion, chopped 1 egg 1/2 tbs Worcestershire sauce 1c pasta sauce 1/4c flour EVOO spray 1tsp each: Garlic, Pepper, Oregano
Warm oven to 375.
Warm a sauté pan and spray lightly with EVOO. Let onions sweat for 7 minutes on medium while putting all other ingredients into a large mixing bowl.
Mix all ingredients well.
Spray a 9x6 glass pan and fill with the mixture.
Cook uncovered for 45 minutes.
Slice into 8 pieces, top with your choice of dressings if desired. Serve with a simple salad and a veggie.
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When’s the last time you tried something new in the kitchen? I must admit, I do a lot of the same with small twists. As in switching the spices or the greens type. But, mostly we have the same type of meals.
Well. Even though I haven’t done a formal goals plan for 2019, I do know that I want to try some new to me/us meals.
Starting this week, I was super excited to try making Shepard’s Pie! It’s something I’ve never had that my hubby really likes.
Found a recipe that uses tots instead of mashed potatoes on top (I am not a fan of mashed potatoes) and I gave it a shot! Love. It. Already planning to make it again. And already planning on how to make it a little different.
In this episode, I talk about those tweaks and some other ideas for the year.
You can find the original recipe here: http://www.thecookingguy.com/stcg-online-stcgo-episodes/2017/12/1/shepherds-pie-with-tots
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Last week, I mentioned some awesome reasons to meal plan once a week. Then, of course, this week, since we were out of town from Saturday to Monday, and then Christmas happened… this momma totally missed her open opportunity to meal plan for the rest of the week!
So, in this episode, I talk about my true life example of why meal planning helps you stay calm and not get overwhelmed. Like I did last night. And, yes, if you’re wondering, I did go head and write down my thoughts for the next couple of days. I’ll write out all of next week tomorrow after a few chores are done.
Dinner ended up being: roasted acorn squash stuffed with shredded kale veggie mix and turkey pan seared in olive oil and bacon grease, seasoned with Italian seasonings, garlic and red pepper flakes. Topped with shredded cheese and a sprinkle of pine nuts.
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When I was in elementary school, one of the signs of “growing up” was switching from to pens from pencils. I was ever so proud when I finally got to. Until I figured out that you can’t erase them!
Ok. Maybe it was just me. But this momma is so glad to have a fun collection of pencils because sometimes your meal plan gets all jumbled and you have to rearrange stuff. No one wants to re-write all that. So. Yay for pencils! Especially pretty sparkly ones!
Remember that just because you make a plan, doesn’t mean that it’s gonna go perfectly. Be ok with mixing it up and adjusting as life happens 😀. Don’t give up that plan though! Making it and sticking mostly to it allows your brain to conquer the big, real stuff in life.
3 great reasons to meal plan: it helps you stay on budget, it can give you one less thing to decide in a day and can provide a sense of being prepared for the week.
It’s a good idea to start with one meal type a week and then move onto each set. Dinners. Lunches. Breakfasts. Starting small will give you a chance to figure out what works for you and build on it.
Got questions or want to know more? Send me an email at risaauger@ymail.com or visit my website, risaauger.com. I look forward to hearing from you!
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I love meatless Mondays - they are a chance to try new stuff and really get creative in the kitchen.
Tonight I made a “Chimichuri” chickpea stuffed acorn squash. Yeah. I put that in quotes for a reason. Weeknights call for quick dinners. So instead of making the chickpeas and the Chimichuri, I just sorta mixed it all together and it came out great! I paired it with broccoli romesco (hubby was not impressed with said fancy broccoli) - kept that simple with just Italian seasoning and Parmesan cheese.
Gotta love playing with textures and finding that right mix for meatless Monday. It’s good for you. And it’s good for the environment. Plus. It’s a fun way to try new things and stretch your taste buds a little.
Got questions or want to know more? Send me an email at risaauger@ymail.com or visit my website, risaauger.com to join my email list and get recipes and ideas sent to ya! I look forward to hearing from you!
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One of my absolute favorite ways to cook veggies is to roast them. For a bunch of reasons. One being it seems like this really brings out their true God-given flavor with minimal seasoning. Second, you can get other stuff done while they cook - and in momma life that’s like a huge win! One more reason, it’s super simple. Or, it can be if you let it be. It can also get super complicated. For me, simple is better. I try to focus there. While you can pick just about any combination veggies for this recipe, I used Brussels and carrots this past weekend. Here’s how you do it.
1 lbs Brussels sprouts, whole 1 lbs carrots, coined OR 1 bag baby carrots, whole 1 tbs balsamic vinegar 1 tbs olive oil 2 tbs all spice 1 tbs raw honey 1 c feta cheese, crumbled
Warm oven to 400F. Put into a bowl. Mix all ingredients except cheese together. Pour into an 8x8 glass dish. Bake for 20 minutes covered with foil. Take off foil, mix in feta, bake for 15-20 minutes.
Enjoy.
Got questions or want to know more? Send me an email at risaauger@ymail.com or visit my website, risaauger.com. I look forward to hearing from you!
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Last week, here in the states, we celebrated Thanksgiving. So yummy. So much family time. So many leftovers! It’s almost a week later and I’m still working through them all. (I hate throwing away food) in this episode, I’ll give you a few ideas to use them up. And if you don’t, freeze them! Got questions or want to know more? Send me an email at risaauger@ymail.com or visit my website, risaauger.com. I look forward to hearing from you!
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Welcome to this brand new podcast from Risa Auger! We chat about my thoughts on making your meals happy and healthy. And then, specifically an idea to make even pizza be healthy, still yummy and totally hubby approved! Got questions or want to know more? Send me an email at risaauger@ymail.com or visit my website, risaauger.com. I look forward to hearing from you!
Send in a voice message: https://anchor.fm/risa-auger/message Support this podcast: https://anchor.fm/risa-auger/support