Put a Little “Everything” In Your Life

Everything bagel seasoning has emerged as the latest thing to literally put on everything. So why not provide you with some knowledge on why it can be great for you and how you can use it more often! It all started with a grocery store called Trader Joe’s. They came out with a little bottle of magic called “Everything but the bagel” seasoning, and it sounds exactly like it is…everything but the bagel.

It’s simply the seasoning that you find on an everything bagel, but guess what….it’s good on everything!! 

It’s comprised of sesame seeds, poppy seeds, dried onion flakes, dried garlic flakes, and sea salt. All these flavors formed into one make a super seasoning! So why should we use it on foods? The poppy and sesame seeds are going to offer up more healthy fats (omega-3s), offer more satiety in meals, and of course load it up with flavor. Calories are moderately low, so this seasoning is a great choice to add a burst of flavor. A serving size is considered ¼ tsp which offers up a whopping 5 calories, so while it still provides calories, it’s not going to load calories onto a meal like a sauce or marinade would. You do still have to be aware of the sodium, since sea salt is one of the ingredients, but as a whole, this can be a great choice on lots of different foods. 

If you haven’t tried “everything” seasoning yet, here are a couple of foods you could try it with to see if you truly like it. I’ve personally thrown it onto my eggs (which is amazing), coated chicken and steak with it, added it to roasted veggies, and you could also add it to a soup, salad or avocado toast as well! There are SO many ways you can use this seasoning that it’s almost silly not to try it. 

Finding this seasoning used to be much harder, but with the popularity of it growing, it’s easier to find. Some big stores you can find it in include Walmart, Costco,Giant, Redner’s and of course the OG Trader Joe’s. If you don’t feel like buying it, chances are you have all the ingredients to make it at home too! Here are the ratios:

¼ cup sesame seeds

¼ cups poppy seeds

3 tbsp dried onion flakes

3 tbsp dried garlic flakes 

2 tbsp course sea salt 

Mix all this together and you’ll get 1 cup of deliciousness! Try it for yourself and comment below to let me know what you thought! Time to take your meals up a notch!

Berry Banana Breakfast Shake

Serves 1 , Serving size 1 Drink

  • 1 banana, peeled
  • 1/3c low-fat cottage cheese
  • 1/2c raspberries (fresh or frozen)
  • 1 ½ c unsweetened vanilla almond milk
  • ½ scoop vanilla protein powder
  1. Add all ingredients into a blender.
  2. Start out at medium speed until the fruit is mostly chopped into tiny pieces.
  3. Increase the blender speed to high and run for about 30 seconds.
  4. Pour and enjoy!

Calories 291. Fat 6g. Protein 21g.

KP’s Tip: This is a great shake to start your day. It’s important to make sure you get a good balance of your macronutrients first thing in the morning; carbohydrate, protein, and fat.

Chicken Caesar Flatbread

Serves 4 , Serving size 2 slices

  • 1 refrigerated thin crust pizza dough
  • 5oz plain greek yogurt
  • 1 tbsp minced garlic
  • Salt and pepper to taste
  • 1 small can sliced olives
  • ½ c cherry tomatoes, sliced lengthwise
  • 2-3 cooked chicken breast tenderloins
  • 3 tbsp grated parmesan cheese
  • 2 tbsp light Caesar dressing
  • 1 bag romaine lettuce
  1. Preheat oven to 425⁰.
  2. Coat your pizza stone or sheet pan with flour and roll out pizza dough evenly.
  3. Place in preheated oven for 6 minutes. This is to make sure the middle of the crust cooks evenly after all the toppings have been added.
  4. In small bowl, mix yogurt, garlic, salt and pepper.
  5. Take dough out of oven, top with greek yogurt mixture, tomatoes, olives, and chicken.
  6. Place in oven for another 10 minutes, or until crust is golden.
  7. Top off with romaine lettuce, drizzle with dressing, and sprinkle with parmesan cheese.
  8. Let cool about 5 minutes, slice, and serve!

Calories 326. Fat 7g. Protein 24g.

KP’s Tip: To speed things up, you can always use rotisserie chicken or pre-cooked chicken pieces for the pizza. This way, all your ingredients are ready to be made into a delicious, colorful meal.

Chicken Enchiladas

Serves 4 , Serving size 2 enchiladas

  • 1 pound ground chicken
  • 1 package “Tumaro’s” Let’s skip the sandwich wraps (8 count)
  • 1 green pepper (chopped)
  • 1/2 sweet onion (chopped)
  • 1tbsp minced garlic
  • 2 10oz cans of mild enchilada sauce
  • 1 can mild salsa (hot if you like spicy foods)
  • 1 4oz can diced jalapenos
  • 1/2 tsp red pepper flakes
  • 1/2 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp each of salt and pepper
  • 2 cups shredded mexican blend cheese
  1. Preheat oven to 375⁰ and spray 9×13 pan with non-stick spray.
  2. Spoon 1/2 can of enchilada sauce on the bottom of the pan. 
  3. Brown ground chicken over medium-high heat.
  4. Once browned, add pepper, onion, jalapenos, and garlic and saute until onions are translucent.
  5. Add in red pepper flakes, chili powder, garlic powder, salt, and pepper and mix to combine.
  6. Add remaining half of enchilada sauce to meat mixture. 
  7. Prepare assembly of enchiladas. 
  8. Layer one wrap with about 3 tbsp chicken mixture, top with 1 tbsp cheese, and 1 tbsp salsa. (Be sure to reserve 1 cup cheese)
  9. Wrap tightly around mixture to form enchilada, and place seam side down into pan. 
  10. Continue with remaining mixture to form 8 enchiladas. 
  11. If you have any meat left over, just pour on top of assembled enchiladas. 
  12. Top with another 1/2 can enchilada sauce, and 1c cheese. 
  13. Bake for 25 minutes or until bubbling, take out and enjoy!! 

Calories 408. Fat 20g. Protein 25g.

KP’s Tip: Buy the pre-chopped peppers and onions mix if availabile in your grocery store. They make life so much easier, and quicker! Not a fan of ground chicken? Buy a rotisserie chicken, debone and shred into small pieces to use. 

Apple Cinnamon Quinoa Oatmeal

Serves 6 , Serving size 1 cup

  • 1c uncooked quinoa
  • 2c unsweetened vanilla almond milk
  • 1/3c craisins
  • 1/4c sugar
  • 3 medium apple (any variety), peeled and chopped into bite-sized pieces
  • 1 tsp cinnamon

1. Place all ingredients into slow cooker and mix in together well. Place on high for 2.5 hours (You’ll start to smell apple pie in your house). 

2. Scoop out into bowls and enjoy! Be careful, it’ll be very hot. 

Calories 180. Fat 3g. Protein 4g.

KP’s Tip: If you want the most out of your apple, leave the skin on. The skin is where all the nutrients hide out at, so if you keep the skin on, you’ll get all the benefits from the apple as well! You could also switch this up as a dessert. Just top with low-fat vanilla frozen yogurt while the oatmeal’s still hot and it’ll turn into an amazing after-dinner treat. 

Top 5 Reasons Why New Year’s Resolutions SUCK!

In 2017, 2018, 2019, AND 2020, the top 3 New Year’s resolutions were to eat healthy, get more exercise, and save more money with the fourth runner up being not having a resolution at all (⅓ of population). Why do you think this is? Why do we always put so much pressure on ourselves to be a healthier person just because a new year is starting? 

I thought 2020 would mean flying cars, ready-made meals with the snap of our fingers, and teleporting to anywhere in the world. Although we’ve had  A LOT of ingenuity and progress in the world, we’re not quite that far yet. So thinking about what 2020 means to you is how you should reflect on this year and see where you want to go in the next decade. What will you bring to 2020? How do you want to change your life for this “new year”? There are a lot of things to put into practice to make sure you reach your goals, but new year’s resolutions are NOT one of them. Here are 5 quick reasons why…

  1. We think more on a short-term basis

It all comes down to goal setting. When we set goals it’s important to make goals that are SMART (specific, measurable, attainable, relevant, and time-related). We often think either too big or too small. If you say you’d like to lose 50 pounds, are you thinking within the next couple of months or, more realistically, in the next year? In order to make a concrete plan to meet that big goal, start setting small ones first. Set a goal to drink more water, get outside and walk for 30 minutes, anything that you know you can handle on a daily basis that will ultimately allow for consistent and steady weight  loss. 


2. We never make them realistic and often go too big 

Making a resolution of “exercising more” when you haven’t been to a gym in the last year or even last few years, is only going to make you feel like it’s that much more of an arduous task. When you try to incorporate something that you’ve never really had as a part of your routine and all of a sudden, it’s a new goal, you need to figure out how this is actually going to work. How are you going to work it into your day? Are you even going to be able to? What will you do if your day goes to shit and you have absolutely NO time during the week to get there? Be realistic, because those small goals you’re reaching will ultimately lead you to that big goal you have in mind. 

3. We never figure out our WHY

If a “new year” is the only time you think about wanting to eat healthier and move more, you’re probably not doing it for the right reasons. A healthy lifestyle isn’t something that you can just start all of a sudden, it takes months, years, even decades of nourishment to truly live a consistent, healthy life. Setting one or two goals at the beginning of the year isn’t going to change your life as a whole. It’s a commitment to yourself in LIFE, not just in January. Figure out the exact reason why you want to change. How badly do you want it? How much are you willing to commit? Nothing worth having ever comes easy, so you still need to be able to put work and effort into it. 

4. They inevitably give us a sense of failure 

The moment we stop and realize we’re not living up to our expectations, we give up and throw the rest of the year away. “Well, I guess I’ll just next week, or next year” and those years never actually come. Making a resolution just because you know it’s what you should do, doesn’t mean you’re going to do it. So making a goal that isn’t relevant to what you actually want to achieve, is only going to give you the sensation of failing yourself and that you’re not good or strong enough to stick with something. The last thing we need is feeling like we failed, we’re hard enough on ourselves as it is! 

5. Why wait? 

There’s never a “good” time to start taking an initiative towards your health, but the time is always now. Waiting for a new year gives you a false sense of hope that just because we’re writing a new date on things, means you’re going to change everything else in your life. If I were you, I’d start thinking more along the lines of the ⅓ of the population that doesn’t make a resolution at all. Stop giving yourself restrictions, rules and regulations. Live your life to the fullest and you won’t have the need to make resolutions. Start today! Not because it’s January, but because you WANT to change.