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10 Day Healthy Meal Game Plan (Part 2) Recipe #4

Print Recipe SMU: 10 Day Challenge: Part 2: Recipe 4: Lasagna Soup Source: skinnytaste.com Course: Main Course Cook Time: 50 min Total Time: 50 min Yield: 6 servings Serves: 6 Scale Update Ingredients For the soup cooking spray 14 oz sweet Italian chicken sausage casing removed 1⁄2 onion chopped 2 crushed cloves garlic 4 tbsp chopped fresh parsley divided 3 cups low-sodium, fat-free chicken broth* 2 1⁄2 cups water 2 cups quick marinara sauce 2 bay leaves fresh cracked black pepper 6 oz broken lasagna noodles whole wheat or gluten free* For topping: 6 tbsp part skim shredded mozzarella cheese* 1⁄2 cup part skim ricotta cheese 3 tbsp grated parmesan cheese 2 tbsp chopped fresh parsley 1⁄4 cup fresh basil chiffonade *check labels for gluten free Directions Heat a large…

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10 Day Healthy Meal Game Plan (Part 2) Recipe #3

Print Recipe SMU: 10 Day Challenge: Dinner: Part 2: Recipe 3: Sheet Pan Honey Lemon Salmon and Broccolini A simple honey lemon salmon recipe baked up on a sheet pan with broccolini. Serve over rice and drizzle with the honey lemon sauce. Makes a great meal prep lunch. Source: sweetpeasandsaffron.com Course: Main Course Prep Time: 10 min Cook Time: 15 min Total Time: 25 min Yield: 4 Serves: 4 Scale Update Ingredients 4 5 oz salmon filets 12 oz broccolini ((2 packages of Mann's broccolini)) olive oil salt & pepper 1⁄4 cup honey 1⁄4 cup water 1 lemon juice of 2 cloves garlic (minced) 2 tablespoons soy sauce ((I prefer reduced sodium)) 1 tablespoon sesame oil 2 teaspoons cornstarch sesame seeds green onions Directions Heat oven to 425°F. Arrange salmon…

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10 Day Healthy Meal Game Plan (Part 2) Recipe #2

Print Recipe SMU: 10 Day Challenge: Dinner: Part 2: Recipe 2: Instant Pot Buffalo Chicken Two Ways Source: cookingwithafullplate.com Course: Main Course Prep Time: 10 min Cook Time: 30 min Total Time: 40 min Yield: 4 Serves: 4 Scale Update Ingredients Buffalo Chicken: 1 lb frozen chicken 1-2 cups chicken broth or water 1 cup buffalo wing sauce (not just hot sauce) Yogurt Blue Cheese Dressing: 1 cup plain yogurt (fat free to full fat is fine) 1⁄2 cup blue cheese crumbles 1 tsp apple cider vinegar Salt and pepper to taste Sweet Potatoes: 4 small sweet potatoes Mason Jar Salad: 2 heads romaine lettuce 2 carrots 2 stalks celery 1⁄4 cup sunflower seeds 1⁄4 cup blue cheese crumbles 1⁄4 cup raisins Directions Put frozen chicken breasts in the pot…

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10 Day Healthy Meal Game Plan (Part 2) Recipe #1

Print Recipe SMU: 10 Day Challenge: Dinner: Part 2: Recipe 1: Veggie-Packed Turkey Meatballs Source: cookingwithafullplate.com Course: Main Course Prep Time: 10 min Cook Time: 10 min Total Time: 20 min Yield: 30-40 meatballs Serves: 40 Scale Update Ingredients 1 carton mushrooms 2 bell peppers 1 onion 1 cup parsley 1 lb ground turkey 1 lb uncooked turkey/chicken/pork sausage removed from casing if applicable 2 cups almond flour 4 eggs Salt and pepper to season Directions Prep: Chop vegetables into a fine dice in the food processor. It’s best to do one type at a time, empty it into a bowl, and then chop the next. No need to clean out the processor between, but this will help you to get an even chop on each item. Combine bell pepper…

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How a Little Me Time Can Improve Your Attitude

Until recently when I thought about “me time” I thought about running away from the stresses of my daily routine.   Then my sports mom bestie told me how she shifted her focus to running toward the pleasure of “me time” without guilt and without regret.   When you are focused on the rewards of what you’re doing, you’re in the driver’s seat of your life. Whether the reward is feeling powerful, a mani/pedi, brunch with a friend, new shoes, a bath, or a mental health day off work, when your intention is fixed on moving forward, toward pleasure, you are taking responsibility for getting where you want to go. – Amy Carrillo, Life Coach & Sports Mom of four   Whoa! I instantly let go of the negativity and guilt…

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Simple Self-Care Tips and Ideas For The Busy Sports Mom

I love watching my daughter dance. I love the movement. I love the flow, beauty, and grace of dancers.   I have a sports mom bestie who loves watching mixed martial arts. She loves the physicality of the fight. She loves the intensity, strength, and finesse of the fighters.   We are different, but we both have strong emotions when watching our athletes.   Self-care is similar. It’s a very broad term and can honestly mean anything. “Me time” can be described, and enjoyed, by each person differently.   To one person it can be about doing anything fun and exciting, but to the next person, it’s about being quiet and fully relaxed in the moment. And even then, someone else might think it’s a combination of both. Self-care is…

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Why Is Me Time Important Especially for Sports Moms?

  As sports moms, we sacrifice.   Most often it’s our time we sacrifice so we can help keep our family’s busy schedules running smoothly.   So what happens?   Yep, our needs get put on hold. We give up “me time”. But neglecting yourself and putting your needs on the back burner inevitably leads to an unhealthy and unbalanced life.   And really self-care is simply doing the things you like to do that helps you feel happy and healthy.   There really is no limit to what self-care is because it’s all about what you like doing for yourself. When you do those things, you are a happier person, parent, spouse, sibling, and friend. And instead of drained and exhausted, you show up at your child’s game with…

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What is Sports Mom Me Time?

Recently I was talking with another sports mom about self-care (aka “me time”) when she said something I found myself nodding in agreement with. “I’m all about self-care,” she said. “Well…I dream of being all about self-care.”  – Natalie Gingrich, Business Owner and Sports Mom of two Yep, she nailed it. I’m also all about the idea of self-care, but moving from wishing for it to making it happen can be overwhelming when there is so much happening personally, professionally, and then add hectic sports schedules to the mix! So we are going to dive headfirst into self-care (which is simply “me time”) and move from just “dreaming of being all about self-care” to truly taking care of ourselves. So What Does Self-Care Really Mean? Self-care is the act of…

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What is Self-Care?

Recently I was talking with another sports mom about self-care (aka “me time”) when she said something I found myself nodding in agreement with.   “I’m all about self-care,” she said. “Well…I dream of being all about self-care.”  – Natalie Gingrich, Business Owner and Sports Mom of two   Yep, she nailed it.   I’m also all about the idea of self-care, but moving from wishing for it to making it happen can be overwhelming when there is so much happening personally, professionally, and then add hectic sports schedules to the mix!   So we are going to dive headfirst into self-care (which is simply “me time”) and move from just “dreaming of being all about self-care” to truly taking care of ourselves.   So What Does Self-Care Really Mean?…

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10 Day Healthy Meal Game Plan Dressing

Print Recipe SMU: 10 Day Challenge: Pre-Prepped Dressing You'll use 1/3 of this recipe each in the: Kale Feta Mason Jar Salad, Sausage and Vegetable Sheet Pan Bake, and Side Salad. Course: Sauces Prep Time: 3 min Total Time: 3 min Serves: 1 Scale Update Ingredients 1 cup olive oil 1⁄2 cup apple cider vinegar 2 Tbsp dijon mustard Salt and pepper to taste Directions Shake together in a mason jar. Store in fridge. If the olive oil becomes solid in the fridge, run the jar under a little warm water or leave it on the counter to come to room temp before using. Powered by

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