Blog | LiveWellFit Texas

Nov 6, 2017

Breakfast for Dinner!

My family loves breakfast for dinner. It's the best comfort food! This recipe is at the top of our list, and you can customize it a thousand different ways. Sweet Potato (and Everything else) Hash INGREDIENTS 2 tbsp. avocado oil or coconut oil, (or reserved bacon grease!) 2 large sweet potatoes, diced small ½ cup onions, diced 1 can black beans, drained and rinsed 2 garlic cloves, minced 1 cup mushrooms, diced 2 cups spinach or kale, chopped 6 strips uncured bacon ¼ tsp. Hima

Aug 6, 2017

Did you say pancakes?

Almond Flour Pancakes 1 3/4 cups almond flour 1 tsp aluminum free baking powder 1/4 tsp fine sea salt 2 eggs 1 tsp pure vanilla extract 3/4 cup almond milk (Silk preferred) Mix dry ingredients together and set aside. Mix eggs, vanilla, and almond milk together. Combine with dry ingredients. Mix until smooth. Add Lily's Sugar Free Chocolate Chips for the kiddos! #glutenfree #recipes

Jan 28, 2017

Grab & Go Nutrition in Amarillo Magazine

Check out this article about how LiveWellFit began and Suzi McKee's favorite grab and goes for healthy breakfasts, snacks and overnight oatmeal in Amarillo Magazine! Great meal prep tips. Click the link below! http://www.amarillomagonline.com/article/1368 #recipes #mealprep #nutrition #overnightoatmeal #chickensalad #womensgym #personaltrainerforwomen

Jan 27, 2017

How to Make Meal Prep a Breeze

Here’s how to make all of this in 90 minutes or less: 1. Preheat oven to 375° F. Spray two baking sheets with nonstick spray. 2. Cut 1 head of cauliflower into florets (about 3 cups). Toss in a bowl with 2 tsp. olive oil to coat. Cut the spaghetti squash in half, rub the flesh of each half with 1 tsp. olive oil. Cut 1 red pepper in half and remove the seeds; set the other half aside. 3. Place cauliflower florets and 1 red pepper half on a baking sheet. Place the spaghetti squ

Jan 27, 2017

LWF Chicken Salad

One roasted chicken, de-boned with skin removed 4 organic eggs, boiled 2 cups celery, chopped ½ cup purple onion, diced ½ cup Bubbies kosher dill relish ½ teaspoon turmeric ½ teaspoon Himalayan sea salt ½ teaspoon pepper ½ cup safflower mayonnaise ¼ teaspoon paprika Combine all ingredients in large bowl. Stir to combine. Sprinkle top with paprika. Serve with carrot slices and celery sticks or spread on gluten-free toasted bread. Makes 6 to 8 servings #recipes #nutri

Jan 27, 2017

LWF Nut-Butter Protein Snacks

2 cups fresh ground almond butter (may also use sunflower seed butter or cashew butter) 1 cup organic pumpkin seeds 1 cup hemp seeds 1 cup sunflower seeds ½ cup chia seeds ½ cup Lilly’s sugar-free dark chocolate chips 1 cup organic honey 1 cup goji berries Organic coconut oil spray Parchment paper Combine all ingredients in large bowl. Using a ¼-cup measure sprayed with coconut oil, shape into round balls. Store in airtight container lined with parchment paper. Makes

Nov 10, 2016

LWF Overnight Oatmeal

6 (12-ounce) Mason jars 3 cups gluten-free rolled oats 6 teaspoons ground organic flaxseeds 3 teaspoons chia seeds 3 teaspoons hemp seeds 1 can full-fat organic coconut milk 6 cups Silk almond milk 3 cups fresh blackberries 3 cups diced strawberries 3 cups blueberries Contents of can of coconut milk will be separated; stir in large pitcher until well blended. Add almond milk and combine with whisk. Place ingredients in each jar: ½ cup gluten-free oats, ½ teaspoon c

Apr 15, 2016

How to Roast A Chicken and Make Bone Broth too!

In my nutrition coaching sessions and classes, I find the most women want to know an easy but delicious way to roast a chicken. Then, use the bones to make bone broth (so great for your digestive system, gut health and immune system) from the roasted chicken. Here is the easiest and most delicious recipe I have found and make at least twice a month. I cook 2 chickens to save time and make yummy chicken salad with one chicken, then chicken wraps or top on salads with the other

Oct 14, 2015

Cauliflower as pizza crust!

I stumbled upon this delicious crust recipe for my gluten free clients. Once I made it, I decided I would make my pizzas this way from now on!! Added spinach, grilled chicken and tomato sauce.. yummo!! Ingredients: 2 Cups Grated Cauliflower (using a hand-held cheese grater or your food processor. Cauliflower should be ‘rice-like’ texture) 1/4 Cup Egg Whites 1 Cup Low Fat Cheese (Mozzarella, Feta or the best option for a low-fat/higher protein pizza use 1% Cottage Cheese – dra

Jul 7, 2015

Chocolate Peanut Butter Ice Cream - NO guilt!

OH my gosh! I was just wanting some chocolate ice cream but knew that it was not worth the bloating (I have dairy issues) or the extra calories. Then, I remembered this awesome, HEALTHY option and got to work making this delicious treat! Only 4 ingredients, 10 minutes freeze time and you know exactly everything that does in your body is good for you! I used the VEGAN ( rice and pea protein ) chocolate Shakeology, but if you don't have any issues with lactose, use the whey p

May 18, 2015

Creamy Artichoke and Goat Cheese Dip

This one of my FAVorite Dips to make that is gluten and dairy free and delicious for all!! Enjoy. Total Time: 5 minutes Serves: 2-4 Ingredients: 1 can artichoke hearts, drained 1 lb chevre goat cheese 2 tbsp olive oil 2 tsp lemon juice 1 garlic clove, minced 1/2 cup pecorino, grated 1 tbsp parsley 1 tbsp chives 1/2 tbsp basil Sea salt and black pepper to taste Dash of cayenne pepper Directions: In a food processor, mix all ingredients except pecorino until well incorporated

May 16, 2015

Why Use that Pink Salt?

We give recommendations on ways to make your body work more efficiently and have more energy. By making simle changes, you can get that done easier. One thing we recommend to our gals is to switch from white salt to Himalayan pink salt ! It has wonderful minerals! Why Pink? The many hues of pink, red and white are an indication of this salt's rich and varying mineral and energy-rich iron content. Benefits In the same manner that vitamins and minerals are perfectly packaged i

Dec 11, 2014

3 Ingredient No-Bake Cookies

Ingredients 2 Medium to Large Ripe Bananas 1 Cup Oatmeal 1 Scoop/Packet chocolate or vanilla Shakeology Optional ~ add crushed walnuts, raisins, dried cranberries, almonds, chocolate chips, coconut flakes… whatever floats your boat!! :) If you add more protein to them, add a splash of almond milk or some melted coconut oil. Directions Mash your peeled bananas in a bowl until they reach a creamy consistency. Add in the scoop/packet of shakeology and keep mixing. Depending

Nov 24, 2014

Sweet Potato NACHOS

One of my 60 day challenge gals sent me this recipe to try ~ I LOVE homemade sweet potato chips~ these will be a hit with the family and will all gone quickly! Put these on your list for the holidays for your family.. they will never know they are healthy! Loaded Sweet Potato Nachos Yield: Serves 4-6 Prep Time: 10 minutes Cook Time: 35 minutes Total Time: 45 minutes Loaded Sweet Potato Nachos are the perfect game day snack! Load them up with your favorite nacho toppings! I

Apr 5, 2014

Breakfast Asparagus and Tomato Bake

For a delicious, healthy, high protein, yummy breakfast or "breakfast for dinner", Similar to quiche but even more yummy! 1 frozen pie crust (9-inch) 2 slices bacon, chopped 1 small yellow onion, chopped ½ bunch asparagus, ends trimmed, chopped ½ cup part-skim ricotta cheese ½ cup 2% milk 2 large eggs, lightly beaten 1 tablespoon chopped fresh parsley 1 tablespoon chopped fresh basil, divided Kosher salt and pepper 1 can (14.5 ounces) diced tomatoes with Italian sea

Mar 22, 2014

Gluten Free Veggie Lasagna- wowza

Oh my stars! This is one dish your entire family will eat and never know it "meats" all your needs.. meatless, vegan, gluten free and EASY. This recipe is quick, healthy, and full of veggies! In 30 minutes, you’ll can have a nutritious and delicious meal that everyone in your family will enjoy! INGREDIENTS: 1/2 Red Onion – sliced thin 1 carrot – shredded 1 cup fresh basil 6 Roma tomatoes – sliced thin 8 white mushrooms – sliced thin 1 green pepper – sliced thin 1 TBLS – chopp

Feb 26, 2014

Southern mock fried Okra

I grew up in Georgia where fried Okra was a staple. While I still love it, I discovered you can make it healthier and just as tasty as my sweet mamas. Ingredients: 1 cup yellow cornmeal 1/2 cup panko bread crumbs 1 tbsp kosher salt 1/2 tsp fresh ground black pepper 1/2 tsp crushed red pepper 1/2 cup fat free buttermilk 1 egg, lightly beaten 1 lb fresh okra pods, trimmed and cut into 3/4 inch slices Instructions: 1. Preheat oven to 450 degrees. 2. Combine cornmeal, panko br

Dec 21, 2013

Delicious Low Sugar Chocolate Chip Cookies

1/2 cup coconut oil melted 1/4 cup coconut PALM SUGAR 2 tsp.ground flaxseed with 5 tsp. water or large egg 1 tbs. vanilla extract 1 1/4 cup almond flour 1 1/4 old fashioned oats 1/2 teaspoon baking soda 1/2 teaspoon salt 2 tsp. ground cinnamon 1/2 cup chopped walnuts 1/2 cup dried currants ( I used raw cacao nibs but you can use goji berries too!) Preheat over 350 Place the coconut oil, sugar, and stir add flaxseed, egg vanilla then rest of ingredients place dough in refriger

Nov 11, 2013

Baked Zucchini Chips

Zucchini was on sale today and made these! They made me feel like I was eating Fried but SO much better for you! Enjoy! Ingredients: 1/4 cup Homemade Breadcrumbs 1/4 cup grated Parmesan cheese (optional) 1/8 tsp black pepper heaping 1/2 cup whole wheat flour( or almond if gluten free) 1 cup cold milk (I used oat milk) 1 tsp apple cider vinegar 2 1/2 cups sliced zucchini (about 2 small zucchinis) Instructions: Preheat oven to 425 degrees. In a medium bowl combine breadcrumbs,

Nov 3, 2013

Gluten Free Cornbread- Delicious!

Gluten-Free Cornbread Prep time: 10 minutes Cook time: 30 minutes Ingredients(Makes 9 squares): 1 1/2 cup corn meal 1 cup gluten-free all-purpose flour 1/4 cup sugar 1/2 teaspoon baking soda 1/4 teaspoon salt 3 eggs 3/4 cup milk 1 stick butter, melted 1/4 teaspoon cinnamon 1/8 teaspoon paprika Method: Preheat your oven to 350 degrees. In a large bowl, mix together the corn meal, flour, sugar, baking soda and salt. Crack the eggs into the ingredients and add the milk and begin

FITNESS & WELLNESS FOR WOMEN

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Breakfast for Dinner!

Did you say pancakes?

Grab & Go Nutrition in Amarillo Magazine

How to Make Meal Prep a Breeze

LWF Chicken Salad

LWF Nut-Butter Protein Snacks

LWF Overnight Oatmeal

How to Roast A Chicken and Make Bone Broth too!

Cauliflower as pizza crust!

Chocolate Peanut Butter Ice Cream - NO guilt!

Creamy Artichoke and Goat Cheese Dip

Why Use that Pink Salt?

3 Ingredient No-Bake Cookies

Sweet Potato NACHOS

Breakfast Asparagus and Tomato Bake

Gluten Free Veggie Lasagna- wowza

Southern mock fried Okra

Delicious Low Sugar Chocolate Chip Cookies

Baked Zucchini Chips

Gluten Free Cornbread- Delicious!