Episodios
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Let's talk pizza!
On this episode, I chat about how I make Trader Joe's cauliflower crust pizza -- and what I'll be topping it with tonight. I heart buying "blank crust" and topping the way I want to. Sometimes I go veggie with meat on the side. Sometimes I go meat with veggies on the side. Sometimes we even go spicy!
No matter what, sauce, cheese, and some toppings combine into goodness. Listen in for some details and directions. Hoping it all adds up to inspiration for you!
>> Watch + interact live at facebook.com/groups/faithfullywell
>> Get recipes at pinterest.com/risaauger
>> Download meal plans -- send me your email address!
>> Do the workouts I do at teambeachbody.com/risaauger
#healthy #momlife #beachbodycoach #pizzanight #healthypizza #veggiecrust #cauliflowercrust #whatsfordinner #heatlhyeating #smallsteps #easyhealthy #healthyisyummy #yummy #mealplan #dinnertime #familydinners
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Yes! It’s super true.
I finally went live again on the HHM FB Page (facebook.com/groups/happyhealthymeals)!
I’m trying a new thing — going live during the day. Taking a quick break while making either my breakfast or lunch (note the kid is NOT home to distract!) Make sure your notifications are on so you can see when to join in.
This week I chatted about what to do when you don’t have a plan. For whatever reason, sometimes the weekend gets crazy nutty and you end up skipping the planning portion of your day only to realize on Monday that you have a fridge full of groceries that you have no clue what to do with!
Yup. No shame. It happens to me too.
What to do?
Get organized! Figure out what you have and then decide the order you’re going to use it in, keeping in mind that you’ll need a lean protein, a veggie, and a complex carb at each meal, plus the healthy fat to cook in or drizzle over too.
When I’m standing in the middle of my kitchen without a plan, here’s what I do:
1 - pick a cooking method or two, prep them
2 - choose my healthy cooking fat
3 - pick out two fresh or frozen veggies
4 - choose a lean protein (that hopefully is not frozen at this point!)
5 - choose a seasoning profile
6 - decide on a complex carb
7 - Chop, season, cook… enjoy!
For example, the last random meal I made was tacos, of course. Because they are seriously my go-to meal.
1- Long sliced two colors of bell peppers + zucchini before seasoning with lime salt to toss in the air fryer
2 - Diced a red onion to sauté. Then added ground chicken to the skillet. I mixed in garlic, cumin + lime juice
3 - Warmed up a few tortillas while putting out hot sauce, jalapeños, and sour cream to add to the tacos upon serving
I hope this helps you — knowing that it’s ok when you forget to make a plan — to keep making good choices even when you feel a little off.
You know what? Some of the best meals I’ve ever made have been randomly put together at the last minute. So, don’t be afraid! Just stay calm and make a healthy meal.
Message me or check out my Pinterest when you need help! Enjoy this episode. More to come soon.
Love, Risa
PS. Make sure to always have a good breakfast on hand with these smoothie starters. https://www.teambeachbody.com/shop/us/d/caf-latte-plant-based-vegan-shakeology-SHKCafeLatteVegan?referringRepID=681607
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¿Faltan episodios?
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On this episode, I chat all about tacos. The fillings, the holders, the toppings.. all of it. Kinda in a shrimp list a-la Forrest Gump style. LOL.
Anyway. Tacos are GREAT for about a million reasons… just like there are about a million ways you can make them. OK> maybe not a million. But there are a LOT! Trust me.
The essential parts of a taco are:
The holder
The protein
The toppingsMy best tip for making great tacos is to find your favorite combinations and then rinse and repeat. Try using different types of tortillas or subbing with cheese, veggies, or even an egg. Don’t be shy picking your protein; from land to sea, varying the filling leads to new ideas that might surprise you. Then, for toppings, cheese, avocado/guacamole, sour cream, jalapeños, hot sauce, chiles, salsa, lettuces, veggies, or even seeds work to add to the flavor profile you are aiming for.
Listen in for details on some of these. 🌮
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.html
THANK YOU SO MUCH for listening!
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Hello 2022. Let's get healthy-er. #smallsteps make a big impact. This year I'm determined to make small changes one at at time and share them with you!
Get more recipes, faith, hope, and love @risaauger on IG + Rumble, risaauger.com, facebook.com/groups/faithfullywell. Thanks for following!
#healthy #momlife #beachbodycoach
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OHHHHHH it’s sooooo summery in my kitchen (slash in my life) still! You too? Or is that just So. Cal? OH my.
This week I’m counting the days to see my dad in person (it’s been since January), I feel like my body is craving a little comfort in anticipation. So, a little bit of warm goodness is about to happen.
Monday will be a crockpot night, I’m adding a little prosciutto to a chowder. Might serve it cold though. Depends on how the day goes. I love that this version is a little lighter - it uses half and half instead of heavy cream.
Tuesday - pizza night, gluten free style with some meatballs on the side. Top how you want to. Consider buying frozen meatballs to speed up dinner.
We could live on Mexican food in my house. And, sometimes I crave chips so that means I have to choose between them and taco shells. This week, I’m choosing chips with enchiladas as squash instead of tortillas.
Sometimes you gotta give into cravings - pasta has been calling - surround it in some fresh goodness to offset the heavy feeling it can bring on.
I heart artichokes sooooo much. And, I love this idea of EBTB seasoning on chicken. Such a great alternate than how I usually use it, on toast or celery.
SUGGESTED MEALS.
Zucchini corn chowder / grilled prosciutto
Eggplant pizza / turkey meatballs
Lime cucumber salad / chicken + squash enchiladas
Spinach salad / lemon + fresh pea pasta + salmon
Artichoke salad / everything bagel chicken
THANK YOU SO MUCH for listening!
Recipes for these meals at:
pinterest.com/risaauger
FREE facebook group:
Facebook.com/groups/happyhealthymeals
Get healthy(er) with me:
risaauger.com/shop.html
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Thanks a million for being part of my circle of healthy eaters! I love knowing I’m helping you all find and love things for you and your fam that are not only healthy leaning, they are super delicious too.
This week, I'm trying to keep in mind that it’s AUGUST! How did that happen???? Check out th graphic below for an overview of what’s in season here in the states. Try incorporating these things into your meals.
I have to say I am excited that squash is back — and so is Swiss chard!
SUGGESTED MEALS.
Green salad / shrimp (zoodle) pasta
Butternut squash salad / Pickle grilled chicken
Eggplant Shakushula / garlic naan
Hot honey chicken bowl (sub cauliflower rice)
Swiss chard slaw / salmon burger
Recipes for these meals at:
https://pin.it/2rb8SfT
FREE facebook group:
Facebook.com/groups/happyhealthymeals
Get healthy(er) with me:
risaauger.com/shop.html
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There are about two weeks out of the year when I totally wish we had A/C. We are smack dab in the middle of those two weeks! So. You know I’m doing low-prep, stove top and the grill only for meals right now. On this new HHM Pod, I chatted all about this summer-tactic meal plan:
Fennel apple slaw / healthy hot dogs
Grilled corn salad / spicy shrimp skewers
Watermelon salad / balsamic chicken
Italian stuffed bell peppers / baked potatoes
Green salad / grilled thin crust pepperoni pizza
(Recipes at https://www.pinterest.com/risauger/meals-0726-073021/)
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.html
THANK YOU SO MUCH for listening!
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If you know me, you know I eat at least one meal in a bowl. My morning smoothie- bowl. My lunch salad - bowl. Side of soup or saucy beans for dinner - bowl!
On this podcast episode, I share some thoughts on the following meal plan, eating out of bowls, and you know... just random stuff. I hope it gives you insight into creating balanced, yummy meals according to your preferences and needs.
Moroccan chickpea bowl
One pot enchiladas / add kale!
Green salad / steak skewers / baked beans
Firecracker chicken bowl / sub w cauliflower rice
Stuffed mushrooms / broccoli / pork tenderloin
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.html
THANK YOU SO MUCH for listening!
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I make a plan. I buy for the plan. But. It doesn’t always go to the plan. And that’s totally ok! Life happens. Thank GOD for refrigerators and freezers!
On the podcast this week, I share the plan I want to follow. I hope it gives you insight to creating balanced, yummy meals according to your preferences and needs. Funny how keeping things simple still involves a bit of planning… but, it’s totally worth it!
Meal plan of the week:
Moroccan chickpea bowl
One pot enchiladas / add kale!
Green salad / steak skewers / baked beans
Firecracker chicken bowl / sub w cauliflower rice
Stuffed mushrooms / broccoli / pork tenderloin
Check out the recipes for the week on this Pinterest board: https://pin.it/7s8Slu8
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.html
THANK YOU SO MUCH for listening!
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Sneaking in veggies can be a fun challenge - making sure the fam does NOT know they are there! I talk about this a lot, because veggies are packed with nutrients, but not always the go-to in this house.
Like a lot of moms, I find myself saying no to seconds during meal time until the veggies on the plate are eaten. Also like a lot of moms, I am all for adding a bit of butter, cheese, or ranch dressing to veggies in an effort to get kids to eat them.
On this episode of the HHM Pod, I chat about even more options.
Join me live on Mondays on FB around 5pm Pacific to be part of the conversation AND check out past episodes on the go wherever you download pods.
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Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.html
THANK YOU SO MUCH for listening!
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I share a few reasons to lighten the amount of gluten in your meal plan. From experience, I know that a little less does a tummy good. Most of us are not technically celiacs and don’t need to ditch it completely, but here in the US, our wheat is not what it used to be even just 20.30, 50 years ago and our bodies are not happy about it.
Gluten is a sneaky ingredient and can be in items you wouldn’t expect it to be. In practice, I love subbing traditional ingredients with veggies that are naturally gluten-free. Baked eggplant for lasagna noodles, cauliflower for pizza crust, corn—not flour—tortillas, mushroom caps for buns, coconut wraps for tortillas, cabbage or zucchini for noodles, the list is long and you can keep trying until you find what you like.
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.htmlTHANK YOU SO MUCH for listening!
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June holds some yummy options (… I know, I say that EVERY month!) to make a variety of meals with. In California, we are blessed to be able to get many veggies and fruits year round, having this list handy allows me to focus on what’s in season.
I love all the things on this list and am especially excited about the chard and rhubarb. Both offer easy, flexible options for BIG green leaves that work really well for wraps. I sometimes find that when I use lettuces that are more crisp, they fall apart easier and I end up doing more laundry than necessary! LOL.
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.htmlTHANK YOU SO MUCH for listening!
#eathealthy #whatsfordinner #healthyandyummy #healthyfamily
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Sometimes you bake, sometimes you roast, but do you know the difference? LOL. Yeah. Me really either. I mean I watch all the cooking shows and read all the books, but sometimes all the cooking methods and their slight differences just confuse me.
Of course- I had to look into it and learn more!
So, on the podcast this week, I chatted about these methods and the main benefits. Each method effects fruits, veggies, and animal proteins a little differently. Make sure you do a little research before picking the one that works best for you, your schedule and your goals. As you are reading through a recipe, you’ll also want to consider clean up level, if you want to heat up your kitchen, and the time it takes to cook by each method.
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.html
Recipes for your week: pinterest.com/risauger/meals-0524-052821THANK YOU SO MUCH for listening!
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With mixed feelings, over this weekend with some amazing friends, I treated myself to a brunch to commemorate my milestone birthday.
I say mixed because WOW I’m feeling the number, but in a way, I’m also so proud of how much love there is in my house, how close I am to my friends, and the deepening relationships with you all!
Here’s the thing. Brunch CAN totally be a healthy gathering - and normally it IS for me. All that laughing is good for the soul. I order mindfully and then share to keep portions under control.This weekend was not that!
On this episode of HHM, I chatted about how to make your treats just a little bit healthy. I also mention that there these tactics are not needed all the time. Practicing 80/20 is a good thing daily. When you do want to lighten things up, here are some things you can do to swap and focus on sources of nature’s sweetness instead of commercially made ones.
. Use nature’s sweet things like fruit and dates to sweeten
. Swap your flours away from traditional baking flour - almond, coconut, chickpea, oat.. etc.
. Try hiding veggies or fruit in something - think carrot and zucchini muffins!
. Try making the traditional recipe, simply cutting the sugar in half
. Cut your portions in half… in thirds…
. Skip items that are processed and come packaged from factories
I am happy to help you out on any specific item you’re wondering about. Email or message me!
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.html
THANK YOU SO MUCH for listening!
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Nightshades are a group of veggies, fruits, and spices that some folks need to avoid - or really cook - otherwise they have adverse reactions digestively. Join in on this episode to hear a list of foods, how can you tell if you’re having trouble with all of them, and what to do about it.
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.html
THANK YOU SO MUCH for listening!
#eatinghealthy #nightshades #eatgoodfeelgood
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May is my fave month of the year. Well. No… that’s not entirely true. It’s my second favorite month of the year. December is actually my first favorite (my wedding anniversary and Christmas!) But, MAY. Oh Sweet. MAY.
May holds a special place in my heart to look forward to. In it, I get to celebrate all the wonderful mommas that surround me. Especially MY mom! And, now that I am a mom, I get to celebrate me a little too. Then, about a week later, I get to eat all the cake, eat all the ice cream, AND rule over Netflix for a whole day—for my birthday!
This week’s podcast is all about filling your plates with fresh, seasonal goodness.
Remember, year-round, it’s a good idea to include as many of these in each of your meals and a couple in your snacks too.
. Bright veggie
. Green veggie
. Lean protein
. Complex carb
. Healthy fatListen to this week’s podcast for some ideas that I’ll be focusing on in my own kitchen with these veggies!
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.html
THANK YOU SO MUCH for listening!
#newpodcastepisode #seaonaleating #mealplanideas
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We all need to keep learning right? I just learned even healthy oils, like olive oil, can turn when heated too high. YIKES!
So, this week on the podcast I chat about how to use different things to cook in depending on the method you’re using. Here’s a quick reference for you to use as you’re prepping your meals - from coconut to flaxseed. Join my email list for some fab links + explanations of a few common oils.
I invite you to check out past episodes of HHM and make sure to subscribe so you never miss a new one!
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.html
THANK YOU SO MUCH for listening!
#healthycooking #letseat #cookingoils
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On this episode I talk about what to do when you feel a bit on the “puffy” side, a little "off," .... one thing that seems to help when I feel this way is to adjust my intake of animal protein and gluten. Every body is different, so a different tactic may work better for you. It’s totally worth trying a few things til you find your thing. For instance, you could try ditching one (or more) of these items for three to four weeks at a time:
gluten dairy nightshades eggs cauliflower + broccoli beans corn soy nutsIt’s a process for sure to try each of these out. But, who knows, you might just find out something new about yourself! And. It gives you an excuse to try some different things too.
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.html
THANK YOU SO MUCH for listening!#feelbetter #findbalance #healthyeating
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I love holidays!
The family. The friends. The fun. The FOOD! LOL.
Isn’t it funny how every holiday has something traditional that goes along with it? Christmas = turkey. Thanksgiving = Pie. New Years = black eyed peas. 4th of July = American BBQ.
Easter is no exception: Eggs. Potatoes. Ham. Green salad
So, this week on the podcast, I chat about lightening up traditional items in the Easter meal with things like baked, rubbed ham, seasoned carrots, fresh salads w/homemade dressing, and tarts that skip the gelatin on the fruit.
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.html
THANK YOU SO MUCH for listening!
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At the change of the season, reviewing what you have on your meal plans is a good idea. With that in mind, make sure to LISTEN to this episode of the Happy Healthy Meals podcast about incorporating bitters and why we eat with the seasons as much as possible.
Connect with me:
FREE facebook group: Facebook.com/groups/happyhealthymeals
Get healthy(er) with me: risaauger.com/shop.html
THANK YOU SO MUCH for listening!
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