• www.transformations4life.com
    Food for Health,  Uncategorized

    How to Create Your Meals

    If you are looking to see results from all your hard work in the gym then you can’t skip the nutrition aspect of it all. I know it gets confusing with all the trendy diets and gimmicks out there but if you just follow a couple of simple tips then you will get ahead of the game.I highly recommend keeping a food journal for a least a week. You have to know where you are currently before you can change where you are going. http://www.bmi-calculator.net/bmr-calculator and then go to http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ to figure out your macros and follow the tips based on your goals (weight loss or gain weight) The above…

  • Gluten Free Zucchini Chocolate Chip Muffins
    Food for Health,  Uncategorized

    Gluten Free Zucchini Chocolate Chip Muffins

    Who doesn’t like a little chocolaty goodness every once in a while? I love to find recipes and tweak them to fit my nutritional needs and sometimes I get a real hit. I have made these several times for gatherings, for snacks, and for my daughter who is on contest prep and every time they came out consistency spot on and passed everyone’s taste buds. The original recipe came from All recipies.com and I tweaked it to make it fit my needs and here it is. I hope you enjoy this little muffin as much as we do. Ingredients: 1 ½ cups gluten free flour (I like Cup for Cup)…

  • Thanksgiving Menu Round up by www.juliewilcoxson.com
    Food for Health,  Uncategorized

    Thanksgiving Menu Round Up

    Can you believe it is already that time of year again ? It is time to start figuring out your Thanksgiving Menu. Where are you going to splurge and where are you going to cut some calories? This takes some planning and you do have to consider the dishes that are family traditions and where you can switch out something new for this year’s feast. We have some that have been family traditions like my mom’s mashed potatoes, my daughter’s love mac and cheese, and I like a colorful salad of some sort. Of course, we can’t forget the pretty little appetizers too. I have included all the links to print…

  • Slow Cooker Cheesy Chicken Casserole by www.juliewilcoxson.com
    Food for Health

    Slow Cooker Cheesy Chicken Casserole

    One of the best things you can do in the kitchen is to play around with ingredients. You can create so many awesome dishes with just a little imagination and creativity. Sometimes, I just throw a ton of ingredients in my slow cooker and surprise an amazing dish was just brought into the world. This cheesy chicken casserole was no exception. We enjoyed this for dinner and lunch for 3 days in my house, yes it was that good. Ingredients: Chicken (I used boneless skinless chicken tenders) Red bell peppers diced 1 yellow onion diced Spinach leaves torn into smaller pieces 1 ½ cups chicken broth ¼ cup light cream…

  • Slow Cooker Lasagna Soup www.juliewilcoxson.com
    Food for Health

    Slow Cooker Lasagna Soup

    I love Italian food, give me all the bread and pasta in the world BUT I cannot get away with it like I used to. So when I find a healthier version of lasagna that I can actually eat and SHARE that is an amazing event. You won’t believe this recipe. I found the original at Cafe Delites which by the way if you don’t subscribe to her blog you need to. I get a lot of my recipes from her site. She has “Julie approved” recipes that I make for my family and pass along to clients and plenty of quick slow cooker recipes.     This slow cooker lasagna…

  • Pumpkin Protein Smoothie photo by Julie Wilcoxson at www.juliewilcoxson.com
    Food for Health

    Pumpkin Protein Smoothie

    If you are in the mood for all things Fall and Pumpkin then this pumpkin protein smoothie is just want you need. This recipe was inspired by Erin Opera and I just made some changes to fit my needs. You can make this several different ways to fit your dietary needs. If you are dairy free then omit the yogurt and whipped cream and if you want less sugar leave out the whipped cream on top. This is perfect for a mid day snack when you need some protein and want something delicious and it is much better for you then sugar filled pumpkin lattes. Ingredients: • 6 ice cubes…

  • Chicken Sausage & veggies by www.Juliewilcoxson.com
    Food for Health

    Chicken Sausage & Veggies Easy Meal

    Who has time to cook a lavish meal these days? Not me, that’s for sure at least not during the week; but I still want to eat healthy and well balanced meals. I love my recipes to be under 30 minutes and it has to be a well balanced with protein, vegetables and of course delicious.. This easy meal fits all the above criteria and it can be done in about 20 minutes TOPS. This is also the perfect type of meal to cook in bulk for a well planned meal prep. This way you have it readily available for a couple of meals. I suggest doubling the recipe if…

  • Shrimp Recipe that takes under 30 minutes www.juliewilcoxson.com
    Food for Health

    Best Shrimp Recipe- Athena Shrimp

    Every year Athena Shrimp is what I ask my husband to cook for my birthday. It is my absolute favorite seafood dish. The flavors from the bitterness of the feta cheese to the juiciness of the grape tomatoes mix together extremely well. The best part is any one can make it in under 30 minutes from start to finish. If you like a little more basil you can chose the tomato basil feta cheese as an option. It is loaded with protein from the shrimp and feta cheese and tons of antioxidants from the tomatoes. It’s a win win dish all the way around. Here are the quick details on…

  • Healthy Crock Pot Beef Meal by Julie Wilcoxson at Juliewilcoxson.com
    Food for Health

    Slow Cooker Mongolian Beef

    I love slow cooker recipes this time of year when the weather is beginning to get a little cooler (well at least last week it was) and schedules are busier than ever. It is a set it and forget it kind of week and that means slow cooker meals. I found this one on another blogger’s site  http://www.livingwithlandyn.com  and it looked easy and yummy so I decided to put it in my meal prep for the week. This is one for the favorites pile, I promise you. This was so good that I have made it twice already and my family is loving it. I made a few little tweaks to…

  • Food for Health

    Healthy & Simple Crock pot Beef Burrito Bowl

    Late summer into fall, we usually cook a lot of meals in the slow cooker. It helps with those later evenings or just a busy schedule. I love cooking healthy recipes but I also like simplicity. With school back in session for most of the parents out there, I thought I would share one of my all time favorite healthy and simple crock pot recipes Ingredients: 1 pound grass-fed beef (you can use chicken too) 2 tablespoons of extra virgin olive oil 2 tsp of minced onion 3 cups of beef broth (use chicken broth if cooking chicken) 2 tsp chili powder 2 tsp garlic powder Salt and pepper to taste…