Ingredients 

• 2 tablespoons of olive oil
• 2 cloves garlic, minced
• 1 large onion, chopped
• 2-3 bell peppers, chopped
• 2 large carrots, shredded
• 2 cups mushrooms, chopped
• 1 can diced tomatoes
• 6 boneless, skinless cooked chicken breast, shredded
• 4-8 cups chicken broth
• Seasonings to taste: salt, pepper, anise seed, fennel seed, dried oregano, and dried basil

Instructions 

1. In a large saucepan, heat olive oil and add garlic until fragrant.
2. Add onion and season with salt. Heat the onions for about ten minutes , stirring constantly.
3. Add the bell pepper and heat until tender.
4. Add the shredded carrots and mushrooms and cook for five minutes.
5. Add chicken broth, tomatoes, chicken, and seasoning to the pot and simmer for 30 minutes until the flavors blend.

This recipe will make about 6-7 servings totaling around 150 calories per serving. 150 calories may sound like nothing for a meal but trust me this soup fills you up. I like to have it for lunch as it keeps me full for hours after I eat it for a fraction of the calories.

1. Cut the squash in half lengthwise.

2. Scoop out the seeds and place the cut side down on a greased baking sheet.

3. Place in the oven and bake for 30 minutes at 350 degrees.

4. Remove from the oven and let the squash cool until it can be handled.
5. Scrape the flesh out of the squash with a fork. The flesh will turn into strands resembling, you guessed it, spaghetti.

5. Place the flesh in a dish.

Roasting and scraping is the hard part and by hard I mean pretty darn easy. Now all you have to do is toss some fixings and you have a easy meal.

For a super quick meal heat one tablespoon olive oil in a skillet with one minced clove or garlic and half a chopped onion. Cook until tender and add one can of crushed tomatoes until warmed through. Toss tomato mixture with the squash and add 3/4 cup feta cheese and two tablespoons fresh chopped basil for an healthy meal.

Recipe:

• 5 Chicken Breasts, boneless and skinless 
• 2 Jars of Salsa
• 1 Packet Reduced-Sodium Taco Seasoning (or 2 TBSP)
• 1 Onion
• 2 Peppers (Red, yellow, or green)
• 1 Bag Sliced Mushrooms
• Juice from 1 Lime
• 1 Can (6oz) of Green Chillies
• Chicken Broth (optional)

Directions:

1. Line your slow cooker with a Slow Cooker Liner to make clean up a breeze
2. Put the chicken in the slow cooker and squeeze the lime over the chicken
3. Add the packet of taco seasoning
4. Chop the onions, peppers, and mushrooms, throw on top of chicken
5. Empty the chillies and salsa on top
6. Cook on low for 6 hours
7. Remove Chicken and shred, return to slow cooker

Notes:

• Add the chicken broth to thin the soup.
• Top with whatever you please or what your diet allows. I like cilantro and cheese.
• Add nonfat plain greek yogurt right before serving for a “sour cream” taste
• You can also add brown rice, quinoa, or black beans
• You can add other vegetables too such as spinach and carrots
• Holds in the fridge for a week and you can always freeze leftovers

Looking for more clean eating recipes? Try this clean eating meal plan. 3 meals + 1 snack planned each day. Hundreds of extra recipes to swap with, too!

GARLIC CHICKEN
INGREDIENTS:
1 boneless skinless chicken breast
salt & black pepper to taste
10 cloves garlic, peeled
¼ TBSP olive oil
¼ cup chicken broth
¼ TBSP lemon juice
¼ tsp dried basil
¼ tsp dried oregano
1 tsp flour
½ TBSP chicken broth

DIRECTIONS:

1. Season chicken on both sides with salt and pepper to taste.
2. Brown chicken and garlic in hot oil in a large saute pan.
3. Add broth, lemon juice, and spices.
4. Bring to a boil, then reduce heat, cover and simmer 6-8 minutes or until chicken is cooked through.
5. Remove chicken and garlic from pan and keep warm.
6. Mix together remaining broth with the flour and mix into the pan juices, stirring briskly.
7. Bring to a boil and cook until thickened.
8. Serve sauce with chicken and garlic. Enjoy with a side of steamed veggies.

Our 3 Day Diet app can be found here for Android. And here for iPhone users. If you have the app, and you found it helpful please give us a 5 star rating in the reviews. Thanks!

In case you didn’t know – Type O is the most popular blood type… Type O+ to be exact. So, I decided to offer up a couple healthy recipes for Type O’s.  Enjoy!

Broccoli Beef with Brown Rice

3 TBSP arrowroot powder, divided
1/2 cup water, plus
2 TBSP water, divided
1/2 tsp garlic powder
1 pound boneless round steak, cut into 3-inch strips
2 TBSP olive oil, divided
4 cups broccoli, cut into bite size pieces
1 small yellow onion, diced
1/3 cup reduced sodium soy sauce
2 TBSP brown sugar
1 tsp ground ginger
cooked brown rice

1. In a bowl, combine 2 TBSP arrowroot powder, 2 TBSP water and garlic powder. Mix until smooth.
2. Add beef to the bowl and toss.
3. In a large pan stir-fry the beef in 1 TBSP of oil over medium-high heat until beef reaches desired doneness. Remove from pan and keep warm.
4. Add broccoli to the same pan. Stir-fry it with the onion in 1 TBSP oil for 4-5 minutes.
5. Return the beef to the pan with the broccoli and onion. Stir.
6. In a small bowl, combine the soy sauce, brown sugar, ginger, remaining arrowroot powder and water. Stir until smooth. Add to the beef, broccoli and onion pan.
7. Cook and stir for 2 minutes until heated through. Serve over cooked brown rice. Enjoy!

Blueberry Banana Almond Milk Smoothie

1 cup blueberries
1 frozen banana, peeled
1 cup almond milk

1. Blend all ingredients, pour into a cup and enjoy!

The Blood Type Diet is a diet you follow based on your blood type. The premise is you eat foods that are beneficial to your blood type and avoid foods that are not right for your blood type. We have an easy to follow guide for your smart phone – iPhone or Android.
If you already have our app and find it beneficial, please give us a review in the app store! Thanks! Hope you enjoy these recipes. I’ll be posting more for other types very soon, so keep your eyes open and visit us often!

Buy the book for the blood type diet now: Eat Right For Your Type.

Cooler weather allows us to cook up some warm, yummy stuff! We can use the oven and not have to worry about heating up the whole house – in fact we like that part of it! Or you can use a handy Toaster Oven! Which will save on energy. One of my cooking obsessions this past week has been roasting vegetables!!! WOW! Are they tasty, and so easy!

Here’s how you do it:

2 cups Vegetables, my favorite are: eggplant, mushrooms, tomatoes, sweet potato, broccoli, zucchini and onion.

1 TBSP olive oil

Garlic powder, black pepper and salt 

1. Cut up veggies into small pieces. 
2. Mix veggies with olive oil and spices – feel free to add whatever veggies or spices you’d prefer! Make it your own mix!
3. Put mixture onto a baking pan.
4. Bake in the oven (I use my Toaster Oven) at 400 F for about 20 minutes (depending on how small you chop your veggies.) 
5. Eat by themselves, with hummus, with tofu or whatever meat you desire. Enjoy with any kind of grain you’d like also such as brown rice, quinoa, couscous, millet or even pasta! I have even just served them over some fresh spinach, and it was great! 

This dish is pretty low in calories and fat by itself. Plus its super healthy and definitely full of nutrients.

One other downfall of cooler weather is the non-desire to get outside in the cold and work out! UGH! Who wants to step outside in the cold weather for any reason!? Well, I have great news for you! Working out indoors, in the comfort of your home is super easy and I promise you’ll work up a sweat! I am a big fan of Circuit Training and do it probably about 2-3 times a week in my home… the other days I go out on a hike or run/walk in my neighborhood. I live in a pretty hilly area – so its nice to be able to have varying levels of incline in my workout, works my butt and legs real good! But for my circuit training I am working on my strength and that is great too! It also feels like cardio because it gets your heart pumping and makes you sweat like crazy, as long as you’re pushing yourself to your limits. I don’t really have any equipment, but if you do, feel free to use some of them in your circuits and mix up circuits as you please.

A great example of a circuit I do regularly is as follows. (work 50 sec, rest 10 seconds – Use any sort of interval timer – such as the Gymboss miniMAX Interval Timer.
Repeat this set of 6 exercises (cycles) 3 times (tabatas) in a row.)

1. Forward lunges (or walking lunges)
2. Plank 10 sec, mountain climbers x10, pushup x3, REPEAT
3. Leg lift scissor kicks
4. 4 pulse squats, 4 Full squats, REPEAT
5. Jack Touchdowns
6. Using the seat of a chair: 6 pushups, 6 tricep dips, REPEAT

Let me know if you have any questions about any of the above exercises. See, there are no excuses to not get exercise, no matter what the weather is outside. One cool thing about circuit training is you can do this with friends (like pictured above) and exercise together. Or you can even go outside to a park and do these exercises if the weather is nice! I know you can do it, and remember, have fun while you’re at it!!!

When it comes to the drinks, if you want to not drink a lot – and avoid those “empty” calories, order something you wouldn’t normally order. That way you will be less likely to pound it down and order another… instead you’ll sip on it and pretty much babysit it.

And when it comes to those darn chips and salsa – avoid them at all cost! They are usually fried and full of calories and not much nutrition. Before you know it your filled up on chips and no nutrition to claim from it. BOO! I know they taste so good, but really, seriously, avoid them. And this goes for any appetizer type food… they are usually fattening (not always, but most likely). And why do you need these extra calories anyway? Restaurants usually give plenty of food for your main entree (see below for tips on this, too).

Instead stick with the dinner idea. Order something with healthy words like grilled, baked, roasted, steamed, and sautéed. And avoid foods that are fried, breaded, buttered, smothered or creamy and cheesy. These words in your meal not the way to eating out the healthy way!

When ordering a salad, remember that not all salads are healthy… some have tons of toppings that can add up in calories and the dressing can be super bad too! Always get the dressing on the side and dip your fork in the dressing before each bite instead of pouring it over the salad. Avoid salads with different fattening fixings such as fatty cheeses, dried fruits, nuts, croutons, etc. They are okay in moderation (well, except for the oil filled croutons and the fatty cheese), but when eating a raw vegetable filled healthy salad, then adding these ingredients really negates the healthy part.

And last, but not least, always keep in mind portion size! Most restaurants give more than enough food for you to either split the meal with a friend or take some home for another meal.

But always remember if you make a mistake – don’t beat yourself up about it! Everyone should allow themselves a cheat day during the week, so make this that one day.