Super Busy Summer = Still using that Crockpot!

Between teaching summer school, taking grad classes, and doing my health & fitness coaching, I have very little time to cook during the week.  I survive on the food I meal prep on Sundays and my crock pot!  I love to throw everything in it in the morning and then come home to a delicious, nutritious meal! 

Check out this recipe!  Great even on hot days! 

Healthy Crockpot Ziti 

Ingredients •
1 jar marinara (no sugar added) look for sauce with the fewest ingredients.
•3 cups penne shells (whole grain, dry)
•2 cups fat free cottage cheese
•2 cups skim mozzarella cheese, shredded
•1 large zucchini (1/4” slices)
•1 tablespoon fresh oregano (finely chopped)
•1 tablespoon fresh basil (finely chopped)
•1/4 teaspoon black pepper

Directions
1.In a large mixing bowl combine cottage cheese, mozzarella, oregano, basil and black pepper. In the Crock Pot, spoon 1/4 of marinara onto the bottom, add 1 cup penne shells, 1/3 of zucchini slices and top with 1 cup cheese mixture. Repeat until you have 3 layers. Top off with the remaining marinara and lastly, cheese.

2.Note: Keep penne shells and cheese away from the edges by about 1”. Pasta tends to get hard and cheese burns if allowed to touch the sides while cooking.

3.Cover and cook on low for approximately 2 hours or until penne noodles are Al Dente (firm but not hard). Not all crock pots cook the same so be sure that the penne is done before serving. The cook time is recommended based on the crock pot used when preparing this recipe. Allow to cool for 15 minutes before serving.

4.Tip: If you prefer your ziti bake a little more on the thick side, allow to cook an additional 30 minutes to 1 hour.

5. You can add chicken to this meal by boiling 4 chicken breasts until just cooked and then cutting up into chunks and layering with the pasta. That way you get your serving of protein.

Chilled Overnight Oatmeal -- Perfect for Summer

With the summer upon us, I definitely don't feel like cooking!  These are perfect (and cold!!) recipes to get your summer days started off right ... and healthy!  The heartiness of oats will definitely keep you full and the recipes are budget-friendly!  Enjoy! 

Apple Cinnamon Oatmeal

Ingredients:

1/4 cup uncooked old fashioned rolled oats
1/3 cup almond milk
1/4 cup low fat greek yogurt
1 1/2 teaspoons dried chia seeds
1/2 teaspoon cinnamon
1 teaspoon honey
1/4 cup unsweetened applesauce.

In a 1/2 pint jar or 1 cup jar put in the oats, milk, greek yogurt, chia seeds, cinnamon and honey. Put the lid on and shake that up! Open up the jar and add in the applesauce to the top, cover and shake. Refrigerate overnight or up to 2 days. Eat chilled!

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Maple Blueberry Oatmeal
1/4 cup uncooked old fashioned rolled oats
1/3 cup almond milk
1/4 cup low fat greek yogurt
1 1/2 teaspoons dried chia seeds
2 teaspoons maple syrup
1/4 cup blueberries

In a 1/2 pint jar or 1 cup jar put in the oats, milk, greek yogurt, chia seeds and maple syrup. Put the lid on and shake that up! Open up the jar and add in the blueberries to the top, cover and shake. Refrigerate overnight or up to 2 days. Eat chilled!

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Raspberry Vanilla Oatmeal

1/4 cup uncooked old fashioned rolled oats
1/3 cup almond milk
1/4 cup low fat greek yogurt
1 1/2 teaspoons dried chia seeds
1/4 teaspoon vanilla extract
1 tablespoon raspberry jam, preserves or spread
1/4 cup raspberries

In a 1/2 pint jar or 1 cup jar put in the oats, milk, greek yogurt, chia seeds, preserves and vanilla extract. Put the lid on and shake that up! Open up the jar and add in the blueberries to the top, cover and shake. Refrigerate overnight or up to 2 days. Eat chilled!

Be Healthy. Be Festive.

A healthy, red, white, & blue recipe for the 4th of July Weekend! 

Ingredients for Vanilla Berry Chia Pudding

• 1 can (14 ounces / 400 mL) full-fat coconut milk
• 5–6 Tablespoons chia seeds
• 1 teaspoon maca powder
• 1 scoop vanilla protein (I recommend Stronger Faster Healthier*), optional
• 1/2 teaspoon vanilla extract
• 1.5 cups fresh blueberries
• 1.5 cups fresh raspberries

Directions for Vanilla Berry Chia Pudding

1. In a medium bowl, combine the coconut milk, chia seeds, maca, vanilla protein and vanilla extract. Whisk constantly until the chia seeds are evenly distributed and not lumpy. Refrigerate and stir occasionally until the pudding has thickened, about 1 hour. If it’s too thin, add another tablespoon of chia seeds.
2. In small mugs or serving cups, layer a few spoonfuls of chia pudding in the bottom, then a layer of fresh raspberries, followed by another layer of chia pudding and then a layer of fresh blueberries. There’s really no wrong way to do it so be creative. Eat immediately or cover and refrigerate until serving.

7 Vacation Workouts

Going on vacation and don't have a gym near you?  Try these 7 workouts from your hotel room or cottage!

Comment with pictures of you doing them!

Routine #1

40 jumping jacks

30 crunches

20 power jacks (squat, jack up) 

10 sit-ups

1-2 minute high plank hold  (hands under shoulder, look slightly forward; not down)

(repeat 2 or 3x)

Routine #2

40 jumping jacks

30 V-Ups (in downward dog with butt up and fingers facing in; bring head to ground and elbows come out)

20 squat jumps (squat low and jump up—knees up)

10 burpees

1-2 minute high plank hold 

(repeat 2 or 3x)

Routine #3

50 jumping jacks

40 front kicks  (shoulders relax, engage core by squeezing belly button toward spine)

30 squats

20 push-ups

1-2 minute high plank hold 

(repeat 2 or 3x)

Routine #4

100 jumping jacks

100 crunches

100 squats

25 push-ups

100 jumping jacks

100 crunches

100 squats

25 push-ups

100 jumping jacks

100 crunches

25 push-ups

100 jumping jacks

25 push-ups

(repeat 1x J )

Routine #5

15 power jumps (wide squat and bring knees up)

20 lunges

20 hop squats (squat and hop up slightly15 times)

15 burpees with high knees

1-2 minute high plank hold 

(repeat 2 or 3x)

Routine #6

30 plank shoulder taps (high plank and tap each shoulder)

15 push-ups

15 in and out abs (high plank, bring feet to hands, and back to high plank)

30 plank punches (high plank and punch out)

1-2 minute high plank hold 

(repeat 2 or 3x)

Routine #7

30 mountain climbers

25 burpees

20 squats

15 moving push-ups

1-2 minute high plank hold 

(repeat 2 or 3x) 

Enjoy Your 4th of July

Bringing a veggie platter to a BBQ is a sure way for you to have a healthy eating option and provide that option to others.  

In my research for a great recipe to make and bring to a friend's 4th of July BBQ, I came across this and just love it!  

I had to share it with you!!  Check out other recipes at Living Locurto!  

What you’ll need to make the American Flag Vegetable Tray…

• 1 Large Cookie Sheet

• Square Container for Dip 

• Small Star Fondant Cutter

• 3 Cucumbers

• 10-15 Radishes

• Cauliflower

• Grape Tomatoes

• 2 Red Peppers

• 
  

• 1/2 cup Fat Free Sour Cream

• 1/2 cup Mayonnaise

• 8 oz. Light Cream Cheese

• 1 tablespoon Fresh Dill, minced

• 2 tablespoon Fresh Parsley, minced

• 1 tablespoon Dried Minced Onion

• 1 teaspoon Salt

• 6-10 Drops of Blue Food Coloring

Directions

Dill Dip Ingredients

1. Slice the vegetables and line them up on the cookie sheet in rows of white and red.

2. Mix all ingredients of the dip together in a bowl. Gradually add a few drops of the food coloring until you get the desired blue.

3. Add the dip to a square container and place in the top left side of the cookie sheet. 

4. Thinly slice a radish and cut stars then place in rows on the dip.