Easy KETO Chicken Parm

This is by far the easiest chicken Parmesan recipe I have ever made. According to my husband it was delicious and will be a repeat.

For my husband and I, the key to staying KETO means finding recipes that are amazing no matter how often you eat them. We cook a total of four recipes each Sunday to cover our meals for the week. We each get two different recipes for lunch and dinner. That means we eat the same thing for lunch every day and the same thing for dinner every day, for a week. This may seem hard but as long as you find those perfect delicious recipes, your mouth waters just thinking about your meals even if you have to eat the same two things for a whole week.

Try this amazing recipe and KETO on: KETO Chicken Parmesan

Salad Anyone??

Lately I have been on a salad kick. And why not? Salads are amazing! I like to mix it up and make different salad mixtures every week so I don’t end up getting tired of them. This weeks salad turned out amazing!

You will need:




Mozzarella Balls

Fresh Green beans

Your choice of meat (chicken maybe!)

Newsman’s own olive oil and vinegar dressing

Place the green beans in a steamer and steam till just a little tender and then allow to cool. Place a cup each of lettuce and cabbage in a bowl, add half a tomato, five chopped mozzarella balls, cooled green beans and cooked (cooled) meat to a bowl and toss. Add your desired amount of dressing to your salad and enjoy!!

Staying Healthy!

Eating healthy is one of the best ways to stay healthy. For me, staying healthy means eating fresh vegetables on a daily basis. I try to find different types of salads to eat so I don’t get burned out on salads. Last week I tried a Bol Chou salad. Since I do not care for Bok Choy, I replaced it with a green cabbage and it turned out delicious. Try this Salad for a great lunch at work!!


Craving cereal? I have been skeptical about trying Noatmeal because I couldn’t believe that something healthier could replace oatmeal. This morning, I decided to try noatmeal and it turned out delicious. A perfect breakfast! See the recipe below:

3/4 Cup Half & Half

1/4 Hulled Hemp Seeds

2 TBS ground Flax Seeds

2 TBS Pea Protein

A Sprinkle of Cinnamon

Stevia to Taste

1/2 Tsp. Vanilla

Place all the ingredients except the stevia and vanilla in a saucepan and heat till bubbly. Remove from heat and add vanilla and stevia and Enjoy!!

For a vegan alternative, replace half and half with any non-dairy milk of your choice.

Vegan Keto Cauliflower Soup

Hello everyone! It’s been awhile since I have posted something delicious for you to try. This week I started trying some Keto recipes that are also vegan and the one I am sharing with you today is actually quite delicious. In my experience vegan food has never tasted very good but strides have been made in improving flavor in vegan foods so I decided to try it again. Try this Cauliflower soup for a delicious warm evening dinner.

2 Tablespoons Extra Virgin Olive Oil

1 Large Head of Cauliflower

4 cups vegetable broth (or two bouillon cube and four cups water)

1 Small Onion (I used two miniature onions, maybe a 1/2 cup of onion)

3/4 cup hulled hemp seeds

1/4 cup nutritional Yeast

Salt and pepper to taste.

Heat oil in a large saucepan, add Cauliflower and onions. Cook until pieces begin to soften, add broth and continue to cook till cauliflower is easy to pierce with a fork. Add hemp seeds and nutritional yeast and stir well. Remove from heat and blend with emersion blender until smooth. Should yield about 4-5 servings. Top with chives or cayenne pepper if desired and serve. Enjoy!! 😋😋

Yoga vs. Running

Have you been considering starting an exercise routine but aren’t sure what would work best for you? Let’s talk about the benefits of yoga vs. running. Both options are an excellent choice for those who are looking to lose weight but each have different benefits.

Let’s focus on the benefits of yoga first. Yoga can be an easier way to start your exercise routine but don’t be fooled, if done properly, yoga can be just as intense as running, although still results in the expenditure of less calories. What I like about yoga is that it helps improve your blood lipid levels and boost your mood. When doing yoga a 150 lb. person may burn up to 240 calories during a one hour routine. However, some forms of yoga may result in a higher calorie burn than others. These forms include, Bikram, Lyengar, Ashtanga and Power Yoga.

Yoga is a great way to build some lean muscle but it should never replace regular weight training. Improving your overall strength is a great way increase your strength and stamina and reduce your risk of injury. Assuring that you increase your strength and stamina will also help you burn more calories while at rest. Therefore, whichever routine you choose, I recommend you also include some weight training exercises into your routine as well.

Running expends a lot more calories per minute than yoga, at around 780 per hour. Many people choose to run only 20-40 minutes rather than a full hour. I have never been able to run for a whole hour, running is much too hard for my knee. Running is also a great way to increase your stamina.

Regardless of which route you choose, consider that combining a healthy diet to your routine will help you see better results in your health goals. Whether your goals are to lose weight, increase muscle mass or to improve your immune health both options will be beneficial. To receive all the benefits that both options provide try combining yoga, running and strength training. You will reap the most benefits with a well rounded routine. In other words, focus on improving all elements of your health rather than just one.


Chia Seed Pudding!

Chia Seed Pudding anyone? I have been doing chia seed pudding all week for breakfast. Try the recipe below. It’s delicious! For those who are vegan sub Half & Half for the unsweetened non-dairy milk of your choice. *2/3 cup Half & Half, *1 Tbs. stevia (I use Pyure), 1 Tbs. Swerve (I prefer the brown), 1 Tbs. pure cocoa powder, 3 Tbs. Chia Seeds. Shake in a pint jar till well combined and let soak for 10 min or until desired consistency is reached. Shake every few min to assure chia seeds don’t clump. Enjoy!! 😋😋

My New Found Love!

I am excited to share my new found love of essential oils. I recently learned about the healing and health benefits of essential oils. The amount of benefits these oils have is overwhelming at times. Each essential oil has multiple benefits. For example, Rosemary’s primary uses are as follows:

  • Alcoholism
  • Antioxidant
  • Arthritis
  • Bell’s Palsy
  • Cellulite
  • Cholera
  • Constipation
  • Greasy/Oily Hair
  • Diabetes
  • Fainting
  • Flu (influenza)
  • Hair Loss
  • Low Blood Pressure
  • Memory
  • Muscular Dystrophy
  • Sinusitis
  • Vaginal Infection

Rosemary oil may be used aromatically, topically and internally. And there are so many benefits in just one drop of oil. How amazing is that?

My favorite oil so far is Peppermint. There are so many primary uses to peppermint oil that I will not list them here but just a couple of the benefits include Pain (such as muscle cramps and menstrual cramps), Irritable Bowel Syndrome (IBS) and Crohn’s Disease. I put two drops of Peppermint oil in my coffee or hot chocolate in the mornings and it has pretty much suppressed all migraine symptoms. It is amazing!

If you would like more information on the top oils and their benefits, feel free to contact me.

Slow Cooker – Black Bean Burritos

This week I started looking up different vegan recipes that would allow me to create a delicious and wholesome meal for my grandparents. I knew that with my work schedule and my personal meal planning, it would be hard to fit meal planning for someone else into my schedule. I figured that slow cooker recipes would be the best way to go so that my grandparents would have something that would potentially last the whole week. See below for a quick and easy recipe for your on the fly schedule:

Black Bean Burritos:

28 Oz. Canned Tomatoes (Do Not Strain)

1/2 Cup Salsa ( I used Pace (original) Mild as they do not have any sugar in their recipe)

3 TBS. Taco Seasoning (Try this homemade Taco Seasoning)

1 tsp. Cumin

2 tsp. Salt

28 oz. Black Beans (Do Not Strain)

2 Red Bell Peppers, Chopped

2 Cups Brown Rice (Dry, try the bulk section)

1 Can Whole Kernel Corn (Drained)

2 Cups Vegetable Broth

10 Whole Wheat Tortillas (I used Corn Tortillas)

Combine all ingredients , stirring occasionally, let cook in your slow cooker for 3 hours or until liquid is no longer visible.

Enjoy with some sour cream, tomatoes and your choice of cheese.



We are all continually evolving in our lives! For me, this means, as I continually try to improve my health, both mentally and physically, I am always looking at what stresses me and creating ways to improve in a way that allows me to discard that stress from my life. This year I chose to find ways to improve my mental health by attacking those cluttered areas in my home and organize them. I plan to choose one location in my home each week and organize that location so that the mental stress I have about it being messy can be thrown out of my mind. The theory here is that, as I correct the messy areas that bother me, I will decrease my stress and will be happier overall.

This week I chose those pesky bathroom drawers that always seem to have hair, crumbs, vitamins, little bottles, hair ties, nail clippers and much more just thrown in them and causing difficulty finding what you actually need. Once I got over the mental block of just not wanting to complete the task, I went to the Dollar Store and purchased some really cute small plastic mesh baskets. I used these baskets to corral those pesky little items like the nail polish, nail clippers, hair ties and pill bottles and took care of all garbage that had collected. Once it was completed, I realized how relieved I was and how easy it was to find the items I needed. This morning as I was getting ready for work, I realized exactly how mentally refreshing it was to know that not only the visible part of my bathroom was clean but also the not so visible. I challenge each of you to try the same thing with those areas of your home that bother you. You may find that the more of those little tasks you complete the more mentally refreshed you will feel.