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3.28 Friday Faves – The Fitnessista

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Hi friends! Happy weekend to ya! I’m here with Friday Faves on a Saturday. The Pilot was gone all week this week, so I was doing the solo parenting thing. Counting down the days until summer break! We got a little taste of it yesterday and I’m READY. Took the kiddos and some friends to the pool after school and it was perfection. I got pressured into riding the water slide and loved it lol.

The rest of the weekend plans include an epic brunch, watching the Wildcats tonight, and prepping for the week ahead. I hope you have a fun and relaxing weekend, too!

It’s time for the weekly Friday Faves roundup. I always love hearing about your faves from the week and around the web, so please shout out something you’re loving in the comments section below.

3.28 Friday Faves

Fashion, beauty, random:

These goggles. I’ve shared them before, but rx goggles allow me to be a fun mom at the pool lol. I can swim and drive, ride water slides, and still see what I’m going. I look absolutely ridiculous but I remind myself that the kids will probably only remember that I actually played with them in the water instead of the fact that I look like an insect.

This Target skirt. It’s super light and comfy; perfect for game day and pickleball.

Another shout out to my favorite “mom swimsuit.” The fabric is super light, it fits perfectly, and they have so many great colors. (I also covers your booty while you’re building sand castles or chasing the kiddos around.) I also wear and love this two piece.

Read, watch, listen:

Don’t miss this week’s podcast episode here. I loved this conversation and it’s so important to be aware of where your food is coming from.

Reading this and while I know it’s going to slowly break my heart, I’m 100% locked in.

Well, this is exciting.

What are your kids’ love languages?

Check this out if you’re looking for Easter basket ideas for teens and tweens this week.

Fitness, health, and good eats:

If you haven’t tried these Good Pop ice cream sandwiches, they are amaaaazing. Gluten-free, dairy-free, and the perfect little sweet bite!

High volume low calorie recipes. So many of these are light and fresh; perfect for hotter weather.

Definitely try this True Food kale salad copycat recipe.

Cured sent me some of their Dream gummies to try and I took half of one last night and slept like a baby. Sleep had been hit or miss for me over the past few months – just a lot of stress about quite a few different things paired with a new puppy was a distaster – but their Serenity gummies have been a gamechanger for me. I take half a Serenity gummy if I feel wired before bed and feel instant calm, and don’t feel gross or groggy in the am. If you want to try any of these gummies, you can use GINAH for a discount here! (The Dream gummies won’t be officially released until Monday but you get early access, too!)

EquiLife birthday sale continues through tomorrow! If you’ve been wanting to try anything new or stock up on your faves, this is the chance.

Here are some of my top picks:

Daily Nutritional Support– they have a new Strawberry flavor too that is DELICIOUS. I have DNS in protein pudding every single day and I feel a difference in my energy when I skip it.

Full Spectrum Magnesium

Magnesium is one of the most common deficiencies I see, and it impacts so many systems in the body. I take this every night and also give it to the kiddos. I’ve tried many different magnesium brands and types and this by far my fave.

Melatonin can be a nice little boost if you’re having trouble sleeping or if you’re traveling. I take this whenever we travel and it’s how I can go to Spain with zero jet lag. I loooove it.

Adrenal Energy

I don’t drink regular caffeine, but my cortisol was low in the morning. I used this to rebalance my levels and still take it. It gives me energy without feeling jittery. It’s designed to support the body’s natural energy systems and adrenal function without creating a spike and crash effect.

Adrenal Soothe

On the opposite end of the spectrum, this is what I reach for during high-stress periods. It’s designed to calm the nervous system and support balanced cortisol levels, which can be especially helpful when you feel wired, anxious, or overstimulated. I use this to help me wind down before bed.

I also use and love the Universal Binder and the Omega 3 support (the liquid is so nice because you don’t have to swallow an extra capsule). We also have a group detox coming up in May if you’d like to get your kit now!

Lab testing!! If you’re curious about functional lab testing, if you order ANY lab before Monday, I will go over your results with you with zero coaching fee. You just pay for the lab, and I’ll go over the results with you and help you create an action plan based on your results. I recommend the Big 5 labs for the most comprehensive overview, but also use and run the Vita-Min Tox test, Stress Mood and Metabolism, and IgG food sensitvity tests every day in my wellness practice. Browse labs here and you decide to order, please email me to I can add you to my client portal (gina@fitnessista.com subject LABS)

Thank you so much for stopping by the blog today! Have an amazing weekend and I’ll see ya soon!

xoxo

Gina

Top Triceps Anatomy Explained Long, Lateral & Medial Heads #shorts #fitness #motivation

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The triceps make up two-thirds of your upper arm size, and they’re built from 3 heads:
1️⃣ Long head – gives your arm thickness and works in overhead extensions.
2️⃣ Lateral head – the “horseshoe” shape, activated in pushdowns and heavy presses.
3️⃣ Medial head – hidden but always working as a stabilizer.

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Bananas Foster French Toast (Overnight)

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This post may contain affiliate links. Read my disclosure policy.

This lighter, make-ahead overnight baked French toast casserole with Bananas Foster is guaranteed to impress—perfect for Easter morning or any special brunch!

bananas foster french toast

Bananas Foster French Toast

The challah bread in this French toast casserole absorbs the eggy custard, flavored with vanilla and cinnamon, overnight. The next morning, while it bakes in the oven, you’ll whip up the simple bananas foster topping, elevating this dish for any special occasion. It’s almost like a bread pudding–you could even enjoy it for dessert. Another fun way to use these bananas try my Bananas Foster Crepes!

Why This Overnight French Toast Recipe Works

Gina @ Skinnytaste.com

Years ago, I brought my Crème Brûlée French Toast to my cousin Kat’s house for New Year’s morning. Being the dessert queen she is, she decided to make a bananas foster topping. It was so incredible that I recreated a lighter version later that day by reducing the sugar, although now I use monk fruit sweetener instead. My family loves it.

Bananas Fosters Topped Overnight French Toast

  • Easy make-ahead breakfast: Since it only gets better the longer the bread soaks, it’s the perfect dish to prepare in advance.
  • Low in added sugar: I cut the sugar in this overnight French toast recipe by replacing granulated sugar, and brown sugar with lower- sugar alternatives.
  • Great for the holidays: Your overnight guests will come running when they wake up to the delicious smell of this bananas foster French toast casserole.
  • Rum optional: If you don’t like to cook with alcohol, use rum extract to achieve the same flavor.
Gina signature

Ingredients You’ll Need

Below is more info on the ingredients for this easy bananas foster French toast. See the recipe card below for exact measurements.

bananas foster french toast ingredients

  • Challah Bread is one of the best breads for French toast casserole. Use day-old bread for best results.
  • Eggs form the custard-like base.
  • Milk: Use any milk you normally drink. Fairlife Milk is a simple way to lower sugar and increase protein.
  • Flavor: Vanilla extract and cinnamon provide warmth and sweetness.
  • Sugar: Use granulated sugar or monk fruit, a zero-calorie, zero-net-carb sweetener.
  • Salt balances the sweetness.
  • Rum: You can make this overnight French toast with or without rum. I like Myer’s Dark Rum, or I use rum extract for the same flavor, minus the alcohol.
  • Banana Topping: It uses many of the same ingredients as the French toast, such as vanilla, cinnamon, and rum. You’ll also need whipped butter, brown sugar (I prefer Wholesome Yum’s brown sugar monk fruit), and bananas.

How to Make Bananas Foster French Toast

Prepare the French toast casserole the night before. Then, while it bakes in the morning, make the bananas foster topping. See the recipe card at the bottom for printable directions.

  1. Prepare the bread: Place the sliced bread in an even layer in a 13 x 9-inch dish coated with oil spray.
  2. Make the custard: Whisk together the eggs, milk, vanilla, cinnamon, monk fruit, salt, and rum extract. Then, pour it over the bed.
  3. Let it sit overnight: Cover the dish and refrigerate it for at least 8 hours.
  4. How long to bake French toast casserole: While the oven preheats to 350°F, let the dish come to room temperature. Bake uncovered for 40 to 45 minutes.
  5. Make the bananas foster topping: Melt the butter over low heat in a large, deep skillet. Stir in the brown sugar, cinnamon, vanilla, and rum extract. Let the sugar dissolve, then simmer the sauce for 2 minutes to thicken. If too much has evaporated, add a few drops of water. Then, add the sliced bananas and simmer for 1 minute.
  6. How to serve: Cut the casserole into 8 pieces and top each one with bananas.

Variations & Tips

  • Bread options: Substitute a round country loaf, French bread, brioche, or even Hawaiian rolls for the challah.
  • Gluten-free French toast: Use gluten-free bread.
  • Milk: Any type of milk, such as skim, 2%, or whole milk, will work. Dairy-free milk like ripple tastes close to dairy milk and tastes great here.
  • To make it dairy-free, use dairy-free milk, and replace the butter with vegan butter.
  • Do I have to let the French toast casserole sit overnight? If you’re short on time, you can cut the wait time by a few hours. Just know that letting the bread sit in the milk mixture helps it fully absorb the liquid, preventing it from drying out or becoming less flavorful.
  • Need to serve more people? Double the recipe and bake it in two 9 x 13- inch pans.

Storage

  • Refrigerate leftovers for up to 4 days.
  • Reheat the casserole in the microwave or oven preheated to 325°F.
  • Freeze: After baking the French toast casserole and letting it cool, slice it into 8 pieces. Wrap each one in plastic wrap or foil and freeze in an airtight container for up to 3 months.
Bananas Foster French Toast

More Breakfast Casserole Recipes You’ll Love

For more make-ahead breakfast and brunch ideas, check out these five delicious breakfast casseroles for more inspiration!

Skinnytaste High Protein cookbook protein

Prep: 10 minutes

Cook: 40 minutes

Chill Time: 8 hours

Total: 8 hours 50 minutes

Yield: 8 servings

Serving Size: 1 slice with bananas

  • Spray a 13 x 9-inch baking dish with oil spray.

  • Arrange bread slices in one layer in baking dish, squeezing them slightly to fit.

  • In a large bowl whisk together eggs, milk, vanilla, ½ tsp cinnamon, monk fruit or sugar, salt and rum extract, if using until combined well and pour evenly over bread. Cover and refrigerate at least 8 hours or overnight for best results.

  • Preheat oven to 350°F and bring bread to room temperature.

  • Bake uncovered, in middle of oven until puffed and edges are pale golden, 40 to 45 minutes.

  • Meanwhile while it’s baking, in a large deep skillet melt the butter over low heat.

  • Add the brown sugar or sugar-free brown sugar, cinnamon, vanilla and rum extract, if using and stir until sugar is dissolved. Add a few drops of water if needed and let sauce simmer about 2 minutes to thicken.

  • Add sliced bananas and simmer 1 minute, remove from heat.

  • Keep covered until french toast comes out of the oven. When french toast is cooked, divide among 8 plates and top with bananas. Enjoy!!

Last Step:

Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.

Serving: 1 slice with bananas, Calories: 252 kcal, Carbohydrates: 52 g, Protein: 11 g, Fat: 8 g, Saturated Fat: 2 g, Cholesterol: 195.5 mg, Sodium: 285.5 mg, Fiber: 2.5 g, Sugar: 12 g

How I Lost 45 pounds with an 80/20 lifestyle

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I lost 45 pounds without crazy diets or restriction, but I know it isn’t always easy to know where to start or HOW to really live an 80/20 lifestyle. My meal plans will help make it easy to lose weight and build a REAL healthy lifestyle. https://lovesweatfitness.com/collections/ebooks

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All You Need To Know! ⋆ Easy Ayurveda Hospital


Article by Dr Manasa S, B.A.M.S

AIAPGET Points

        The pituitary gland is also known as the hypophysis.

        INFUNDIBULUM connects Pituitary to Hypothalamus.

        The anterior pituitary (adenohypophysis) is derived from oral ectoderm (Rathke’s pouch).

        The posterior pituitary (neurohypophysis) is derived from neural ectoderm.

        Pars Distalis is the main hormone-secreting region of the Anterior pituitary.

        Pituitary adenomas are the most common disorders affecting the pituitary gland.

        Posterior Pituitary also called as NEUROHYPOPHYSIS is composed of UNMYELINATED NEURAL TISSUE.

        Dopamine is the only inhibitory hormone of the anterior pituitary.

For More AIAPGET Points from this article and also for content and preparation, please join our SARATHI Program.

 

Pituitary Gland

What Is the Pituitary Gland?

The pituitary gland is a small, pea-sized endocrine gland located at the base of the brain, just below the hypothalamus, to which it is connected by a stalk called the infundibulum.
Despite its small size, it plays a central role in regulating the endocrine system and is often referred to as the “master gland.”

The pituitary gland produces, stores, and releases several hormones that regulate the function of many other endocrine glands, including the thyroid, adrenal glands, and gonads, as well as influencing growth, metabolism, reproduction, and water balance.

Location and Anatomy

Located at the base of the brain, behind the bridge of the nose
Lies directly below the hypothalamus
Housed in a depression of the sphenoid bone called the sella turcica
Positioned just below the optic chiasma
Adjacent to the cavernous sinus and near the circle of Willis
Connected to the hypothalamus by the pituitary stalk (infundibulum)
Covered by dura mater and separated by the sellar diaphragm, which allows passage of the stalk.

Size:

Weight: < 1 gram
Size: approximately pea or kidney bean sized
Vertical diameter: ~ 8 mm
Horizontal diameter: ~ 12 mm
Anterior pituitary forms ~80% of gland weight

Pituitary, Hypothalamus & The Vata Ecosystem

The location of Pituitary Gland is where Prana Vata is located. Prana Vata controls many functions that the pituitary gland controls, directly or through / in association with hypothalamus. Hormones functionally resemble Vata. Sadhaka Pitta and Tarpaka Kapha are also located in the close vicinity of Prana Vata i.e. in the head. Though Prana Vata is the main dosha subtype which controls many functions just like Pituitary and Hypothalamus does, Sadhaka Pitta and Tarpaka Kapha too have their role. We know that Pitta and Kapha and their subtypes cannot function independently and are dependent on Vata. The integrity and axis between these dosha subtypes located in the head should be balanced and undeterred for many bodily functions to take place. Through the concept of Avaranas, we also learn that different Vata subtypes are connected to the other subtypes and vice versa and are also mutually influencing. This closed circuit of all vata subtypes, the functions they jointly operate and the pathological conditions and diseases that they produce when one has a dominating or masking influence over the other explains the Vata theory in relation to the hormonal / endocrine chemistry.

Example – From the hormone perspective – TSH stimulates thyroid to produce its hormones. Thyroid gland is in the seat of Prana Vata and Thyroid in the seat of Udana Vata and also Prana Vata. So, the pathway of how TSH works can be put in line with the Prana-Udana functional axis.

Similarly ACTH, FSH & LH & ADH works in the pathway similar to the Prana-Apana functional axis. Reproduction and sexual functions, labour and childbirth controlled by Pituitary, are also controlled by the Prana-Apana axis. The metabolic control by pituitary is taken care of by the Prana-Samana-Vyana functional axis.

Structural Division of Pituitary Gland

The pituitary gland has two major lobes, each with distinct structure and function:

  1. Anterior Pituitary (Adenohypophysis)

Structural Features

        Larger lobe

        Composed of glandular epithelial cells

        Connected to hypothalamus via portal blood circulation

        Responsible for synthesis and secretion of most pituitary hormones

Subdivisions

        Pars distalis – main hormone-secreting region

        Pars tuberalis – surrounds the infundibular stalk

        Pars intermedia – thin layer between anterior and posterior lobes

Key Functional Role

Produces trophic hormones that regulate:
– Thyroid
– Adrenal cortex
– Gonads
– Growth and metabolism

Hormones Secreted:

        Growth Hormone (GH)

        Thyroid-Stimulating Hormone (TSH)

        Adrenocorticotropic Hormone (ACTH)

        Follicle-Stimulating Hormone (FSH)

        Luteinizing Hormone (LH)

        Prolactin

  1. Posterior Pituitary (Neurohypophysis)

Structural Features

        Smaller lobe

        Composed of unmyelinated neural tissue

        Direct extension of the hypothalamus

        Connected via nerve fibers through the infundibulum

Functional Role

        Does not synthesize hormones

        Stores and releases hormones produced in the hypothalamus

Hormones Released (Synthesized in Hypothalamus):

        Antidiuretic Hormone (ADH / Vasopressin)

        Oxytocin

Key Concept: Posterior pituitary stores and releases hormones; it does not synthesize them.

Function of the Pituitary Gland

The pituitary gland regulates multiple vital body functions by releasing hormones that act on target organs and other endocrine glands.

Major Functions:

        Growth and development

        Metabolism

        Reproduction and sexual function

        Stress response

        Lactation

        Water and electrolyte balance

        Labor and childbirth

Functional Concept

The pituitary gland acts like a thermostat:

        Continuously monitors body needs

        Adjusts hormone output to maintain balance

        Works under the guidance of the hypothalamus

Hypothalamus–Pituitary Relationship

Together, the hypothalamus and pituitary form the hypothalamo-pituitary axis, the central regulatory unit of the endocrine system.

Communication Pathways

        Anterior pituitary: controlled by hypothalamic releasing and inhibitory hormones via portal circulation

        Posterior pituitary: controlled by direct nerve impulses from hypothalamic neurons

Hypothalamic Hormones Acting on Pituitary

        Corticotropin-releasing hormone (CRH)

        Thyrotropin-releasing hormone (TRH)

        Gonadotropin-releasing hormone (GnRH)

        Growth hormone-releasing hormone (GHRH)

        Somatostatin (inhibits GH & TSH)

        Dopamine (inhibits prolactin)

Exam pearl:
Dopamine is the only inhibitory hormone of the anterior pituitary.

Effect of Pituitary Hormones on Other Organs

Pituitary hormones regulate:

        Thyroid gland (via TSH)

        Adrenal glands (via ACTH)

        Gonads (via FSH & LH)

        Bones & muscles (via GH)

        Breast tissue (via prolactin)

        Kidneys (via ADH)

Damage to either the hypothalamus or pituitary often affects both systems due to their close anatomical and functional relationship.

Exam-Friendly One-Line Summary

The pituitary gland is a pea-sized endocrine gland located in the sella turcica that regulates growth, metabolism, reproduction and stress by secreting hormones under hypothalamic control.

Symptoms of Pituitary Disorders

Due to Mass Effect:

        Headache

        Loss of peripheral vision

        Raised intracranial pressure

Due to Hormonal Imbalance:

        Growth abnormalities

        Infertility

        Irregular menstruation

        Sexual dysfunction

        Weight changes

        Mood disturbances

Disorders of the Pituitary Gland

  1. Pituitary Adenomas

Benign tumors (10–15% of intracranial tumors)

May be:

        Functioning (hormone-secreting)

        Non-functioning

Common features:

        Headache

        Visual field defects (bitemporal hemianopia)

Most common type: Prolactinoma

  1. Hypopituitarism

Deficiency of one or more pituitary hormones

Causes:

        Surgery

        Radiation

        Tumors

        Trauma

Examples:

        GH deficiency

        Central diabetes insipidus (ADH deficiency)

        Central hypothyroidism

        Central adrenal insufficiency

        Hypogonadism

  1. Hyperpituitarism

        Excess hormone secretion

        Usually due to functioning adenomas

Examples:

        Acromegaly (↑ GH in adults)

        Gigantism (↑ GH in children)

        Cushing’s disease (↑ ACTH)

        Hyperprolactinemia

  1. Empty Sella Syndrome

        Flattened or shrunken pituitary gland

        Diagnosed radiologically

        Often asymptomatic

        May be associated with headaches or hormone imbalance

Clinical Importance (Exam Perspective)

        Pituitary disorders commonly present with visual defects, growth abnormalities, infertility, and metabolic disturbances

        Hormonal evaluation and imaging (MRI) are key diagnostic tools

        Many conditions are treatable with surgery, medication, or hormone replacement

Diagnosis of Pituitary Disorders

Blood tests for pituitary hormones

MRI (pituitary-focused)

Dynamic tests:

        GH suppression test

        GH stimulation test

        Dexamethasone suppression test

        Insulin tolerance test

Maintaining Pituitary Health

        Prevent head injuries

        Use helmets and seat belts

        Manage stress

        Address eating disorders early

A Quick Revision on Pituitary Gland

The pituitary gland (hypophysis) is a pea-sized endocrine gland located at the base of the brain in the sella turcica of the sphenoid bone.

It is structurally and functionally connected to the hypothalamus, forming the hypothalamo-pituitary axis, the central regulatory system of endocrinology.

The pituitary is traditionally called the “master gland” because its hormones regulate the activity of most other endocrine glands.

The gland has two distinct lobes:

        Anterior pituitary (adenohypophysis) – glandular, hormone-producing

        Posterior pituitary (neurohypophysis) – neural, hormone-releasing

Anterior pituitary synthesizes and secretes hormones, whereas the posterior pituitary stores and releases hypothalamic hormones.

Pituitary hormones influence growth, metabolism, reproduction, stress response, lactation, and water balance.

Hormone secretion from the pituitary is primarily regulated by releasing and inhibiting hormones from the hypothalamus via feedback mechanisms.

The pituitary receives blood supply through a specialized vascular system called the hypothalamo-hypophyseal portal circulation (important exam concept).

Disorders of the pituitary can cause hormone excess or deficiency, leading to conditions such as gigantism, acromegaly, hypopituitarism, and Cushing’s disease.

Due to its close anatomical relationship with the optic chiasm, pituitary tumors often present with visual field defects, especially bitemporal hemianopia.

https://link.springer.com/subjects/pituitary-gland

https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1233714/full

Division of Endocrinology, Diabetes, Metabolism, and Nutrition-Research – Pituitary, Gonad and Adrenal Research

Pituitary gland articles within Nature Reviews Endocrinology

The Morphology of the Pituitary Gland: A Meta-Analysis with Implications for Diagnostic Imaging

Recent Progress in Stem Cell Research of the Pituitary Gland and Pituitary Adenoma

https://www.sciencedirect.com/science/article/abs/pii/S0165032716323229

https://pubmed.ncbi.nlm.nih.gov/28412090/   

Can Overweight Pregnant Women Diet to Restrict Their Weight Gain?

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More than 50 percent of women in childbearing age are overweight or obese. MOMfit, a new Northwestern Medicine study, helped pregnant women restrict their weight gain by maintaining a healthy diet and lifestyle throughout pregnancy.

MOMfit participants gained about four pounds less than the control group throughout their pregnancies with no adverse outcomes to the infants. ____

▶️ Subscribe: https://bit.ly/NorthwesternUYTSubscribe

Follow Northwestern on social media:
-Instagram: https://instagram.com/northwesternu
-TikTok: https://www.tiktok.com/@northwestern.u
-Twitter/X: https://twitter.com/northwesternu
-LinkedIn: https://www.linkedin.com/school/northwestern-university
-Facebook: https://facebook.com/northwesternu

Northwestern on the Web:
-Northwestern Homepage: https://northwestern.edu
-Northwestern Now News: https://news.northwestern.edu
-Northwestern Magazine: https://magazine.northwestern.edu

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Free 7 Day Healthy Meal Plan (March 30-April 5)

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This post may contain affiliate links. Read my disclosure policy.

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

Skinnytaste High Protein cookbook protein

Free 7 Day Healthy Meal Plan (March 30-April 5)

Wishing all who celebrate, a joyful and meaningful Passover — Chag Pesach Sameach! — and a very Happy Easter! Whatever you celebrate this season, I hope your days are filled with love, peace, and time around the table with those who matter most.

If you’re looking for something delicious to serve, look no further—I’ve got you covered with this Spiral Ham, Green Goddess Garden Dip, Fish Cakes and plenty more to make your holiday extra special!

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Ultimate Skinnytaste Meal Planner

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste meal planner here:

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Meal Plan:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (3/30)
B: Breakfast Burrito with an orange
L: Chicken Club Lettuce Wrap Sandwich and an apple
D: Balsamic Roasted Veggies and White Bean Pasta

Total Calories: 1,070*

TUESDAY (3/31)
B: Breakfast Burrito with an orange
L: LEFTOVER Balsamic Roasted Veggies and White Bean Pasta
D: Ground Turkey Taco Skillet with 1 ounce avocado

Total Calories: 1,249*

WEDNESDAY (4/1)
B: Breakfast Burrito with a kiwi
L: LEFTOVER Balsamic Roasted Veggies and White Bean Pasta
D: Creamy Lemon Chicken with Asparagus and Instant Pot Mashed Potatoes

Total Calories: 1,135*

THURSDAY (4/2)
B: Breakfast Burrito with a kiwi
L: Chickpea “Tuna” Salad (½ recipe) on 1 slice sourdough
D: Ground Beef and Broccoli Stir Fry with ¾ cup brown rice

Total Calories: 1,145*

FRIDAY (4/3)
B: Green Smoothie Bowl
L: Chickpea “Tuna” Salad on 1 slice sourdough
D: Baked Salmon with Mediterranean Quinoa Salad

Total Calories: 1,135*

SATURDAY (4/4)
B: Pancake Muffins
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4) and an apple
D: DINNER OUT

Total Calories: 617*

SUNDAY (4/5)
B: Artichoke Pie and Navel Orange Salad with Avocado
L: Bloody Mary Deviled Eggs, White Bean Caprese Salad and Flaugnarde of Mixed Berries
D: Baked Honey Mustard Ham with Scalloped Potato Gratin and Asparagus with Dijon Vinaigrette

Total Calories: 1,254*

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

*Google doc

Creative Ways to Use Cottage Cheese

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Creative Ways to Use Cottage Cheese

Cottage cheese isn’t just for plain bowls and fruit anymore! These creative cottage cheese recipes transform it into everything from high-protein breakfasts to creamy dips and even dessert.

An everything cottage cheese bagel sliced in half, with one half spread with cream cheese and the other half resting nearby on parchment paper. Two more whole everything bagels are partially visible.

Cottage cheese—who knew?!

cookbook author erin clarke of well plated

Cottage cheese wasn’t always on my radar. It felt retro, and not in a good way. I always thought of it as something scooped onto a bed of lettuce or paired with canned fruit, meant to be eaten by people in leg warmers after their Jazzercise classes.

But then the cottage cheese trend happened and I tentatively decided to give it a try. And it worked! Whether it was blended into Cottage Cheese Alfredo Sauce, scooped into Ground Beef Cottage Cheese Bowl, or stirred into Cottage Cheese Dip, it never let me down. 

Cottage cheese is creamy, mild, packed with protein, and surprisingly easy to work into the kinds of foods you’re already eating. (Which means not paired with canned fruit cocktail.)

These cottage cheese recipes are totally worth adding to your menu.

Why I’m Fully on Board the Cottage Cheese Train

Choo-choo! There really is a lot to love about humble cottage cheese:

  • It Adds Creaminess. Blend it, and it turns silky smooth, perfect for sauces and spreads. (And also perfect for anyone who’s not a fan of the texture of the curds.)
  • It Boosts Protein. Cottage cheese has 25 grams of protein per cup, making it any easy way to boost the protein in your day.
  • It’s Mild and Versatile. The mild flavor of cottage cheese means it lends itself well to both sweet and savory recipes.
  • It Works as a Swap. Although it depends on the recipe you’re making, I’ve used cottage cheese as a swap for mayo, sour cream, heavy cream, and ricotta (hello, Crock Pot Lasagna!) in my cooking.

7 Creative Cottage Cheese Recipes to Try

A close-up of a round, golden-brown cottage cheese bagel topped with a mixture of sesame seeds, poppy seeds, dried onion, and garlic on a sheet of parchment paper.

Cottage Cheese Bagels

These Cottage Cheese Bagels are soft, chewy, and surprisingly easy to make. Cottage cheese adds both protein and structure, and since this recipe is made without yeast, it comes together easy peasy.

Check out this recipe

Cottage cheese eggs on plate with toast and salad

Cottage Cheese Eggs

Creamy, fluffy, and packed with protein, Cottage Cheese Eggs are a simple breakfast upgrade. The cottage cheese melts right into the eggs, making them extra soft and satisfying.

Check out this recipe

Cottage cheese toast with 6 topping options.

Cottage Cheese Toast

Cottage Cheese Toast is endlessly customizable. Make it sweet or savory, simple or loaded with toppings. However you serve it, it’s an awesome protein-packed snack!

Check out this recipe

cottage cheese wrap filled with chicken caesar salad

Cottage Cheese Wrap

This Cottage Cheese Wrap is soft, sturdy, and a great way to build a quick meal with whatever you have on hand. I love keeping it simple and stuffing them with lunch meat and crisp veggies.

Check out this recipe

cottage cheese flatbread topped with melted cheese, fresh basil, sliced cherry tomatoes, and drizzled with balsamic glaze. Pieces are cut, revealing a crispy crust beneath the toppings. Placed on brown parchment paper.

Cottage Cheese Pizza

Cottage Cheese Pizza is one of my go-to lunch options lately. Customize the high protein crust with your favorite sauces and toppings.

Check out this recipe

A bowl of creamy cottage cheese ice cream with chocolate chips, served with a gold spoon on a marble surface.

Cottage Cheese Ice Cream

Yes, really! Cottage Cheese Ice Cream is smooth, creamy, and so delicious. It's a legit treat!

Check out this recipe

cottage cheese queso in a bowl with tortilla chips

Cottage Cheese Queso

This Cottage Cheese Queso is creamy, cheesy, and perfect for dipping ALL the things.

Check out this recipe

More Recipe Roundups

Sloppy joe casserole with ground meat, vegetables, and mashed potatoes topped with melted cheese on a plate with a fork.

Protein-Powered Casseroles for Busy Weeknights

Bowl of rice topped with ground beef and broccoli stir fry.

Why Protein Isn’t Just for Fitness People Anymore

A close-up of a bowl of vegetable and bean soup with carrots, celery, and white beans in a broth.

Why Everyone Is Suddenly Talking About Fiber Again

🥗 Dietitian vs. Nutritionist – What’s the Difference? 🤔

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Many people confuse dietitians and nutritionists, but they’re not the same! 🧐 Dr. Umesh Wadhwani explains the key differences between the two and helps you decide who you should consult for your health goals!

💡 In This Video, You’ll Learn:
✔️ What dietitians and nutritionists do
✔️ Who is more qualified to guide your diet?
✔️ When should you visit a dietitian vs. a nutritionist?
✔️ Common misconceptions about both professions
✔️ How to choose the right expert for your health goals

💬 Who do you consult for diet advice – a dietitian or a nutritionist? Comment below! 👇

🚀 LIKE, SHARE & SUBSCRIBE for more expert health tips!
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Creator-Shobha Rana
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