All posts by kcjgordon

Healthy Recipe: Pineapple BBQ Chicken

Pineapple BBQ Chicken


  • 1.5 lb chicken breasts, boneless and skinless
  • 1 clove garlic, minced
  • 1 tsp black pepper
  • 1 tsp salt
  • 1 tsp onion powder
  • 1/2 large onion, chopped
  • 1 cup pineapple juice
  • 1 can (6 oz) tomato paste (If you are super ambitious, here’s a recipe for homemade tomato paste.)
  • 3 tablespoons low sodium soy sauce
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons Brown Sugar Truvia (or sub 3 tablespoons honey plus 1/2 teaspoon of molasses for a clean alternative)
  • 2 tablespoons cornstarch (or sub 2 tablespoons arrowroot flour for a clean alternative)
  • 2 tablespoons water


Sear the chicken breasts on the grill or in a pan, just 2-3 minutes until the outsides are browned. They do not need to be cooked completely because they will finish cooking in the crockpot. This is just to get the flavor.

Mix garlic, pepper, salt, onion powder, onion, pineapple juice, tomato paste, soy sauce, apple cider vinegar, and brown sugar together. Pour mixture over chicken in crockpot.

Cook in crockpot on low for 6-7 hours until chicken is cooked through. Remove chicken and shred with 2 forks. Set aside.

Stir cornstarch and water into the sauce mixture. Turn crockpot to high and cook uncovered for 20-30 minutes or until sauce thickens.

Stir shredded chicken into the crockpot mixture and serve on anything you want (buns, croissant, whole wheat tortilla, pita bread, etc.) I like to top the chicken with a slice of fresh pineapple as well!


Healthy Recipe: Green Chile Taco Soup

I made this recipe for the first time this week, and we both loved it! Great for a nice chilly fall night!


Green Chile Taco Soup


  • 1 lb lean ground turkey
  • 1 clove garlic, minced
  • 1 tsp black pepper
  • 1/2 large onion, chopped
  • 1 green pepper, chopped
  • 1 red pepper, chopped
  • 1 can diced green chiles, drained
  • 1 can diced tomatoes, drained
  • 1 cup frozen corn
  • 1 carton low-sodium chicken broth
  • 1 can green chile enchilada sauce
  • 3 tablespoons taco seasoning mix


Fry the ground turkey with minced garlic and pepper in a skillet until fully cooked. Drain grease and set aside.

Combine all ingredients, including the cooked turkey, in a stock pot. Simmer on low for 1 hour.
Serve with tortilla chips or place a handful of tortilla strips right on top of the soup!

(Note: you can amp up the heat of this recipe by using Hot taco seasoning or Hot enchilada sauce, or dial it down by using Mild versions.)

Healthy Recipe: Chicken Succotash

Sometimes it’s hard to get all your veggies in each day, but this is a quick and easy recipe packed full of veggies! Clean eating and 21 Day Fix friendly!

Chicken Succotash



  • 2 tablespoons extra virgin olive oil
  • 1 cup green beans
  • 1 lb boneless chicken breasts; sliced
  • 2 stalks celery; sliced
  • 1 zucchini; sliced
  • 2 cups corn kernels
  • Salt; to taste
  • Pepper; to taste
  • Garlic powder; to taste
  • Onion powder; to taste
  • 1 container Feta cheese; crumbled
  • 1 container grape tomatoes; whole and washed


In a large skillet, heat oil over medium-high heat. Cook chicken, zucchini, and celery until tender. While cooking, add salt, pepper, garlic powder, and onion powder to taste. Add corn and green beans, covering and stirring occasionally until veggies are tender. Serve topped with tomatoes and feta cheese sprinkled on top.

How To: Keep strawberries fresh longer

How TOOne of my biggest challenges with eating healthy is getting healthy food to stay fresh in the house! It’s a pain to grocery shop multiple time a week, but if I don’t have fresh food in the house, it’s just too easy to turn to junk food. So my goal is to grocery shop once per week and keep that food fresh as long as possible.

With strawberries, there are some things I used to do completely wrong (like wash them without drying them) and never even realized that I was causing them to spoil earlier. Strawberries are expensive, so I hate it when they spoil before we can enjoy them! Follow these easy tips to prolong the life of your strawberries:

  • Keep the strawberries as dry as possible!!!
    • Keeping the berries dry is the most important thing to remember. Moisture causes strawberries to spoil faster. As soon as I get my berries home, I wash them and lay them out on a paper towel. Then I pat them dry gently with the paper towel to remove as much moisture as possible.
  • Store the strawberries in an sealed airtight container in the refrigerator WITH a paper towel in the bottom.
    • Again, the theme here is keep the berries dry! The paper towel will absorb even more of the moisture, helping your berries stay fresh longer.
  • Don’t let the strawberries touch, if possible.
    • If you can keep the berries from touching, you can reduce the amounts of rotten spots that will show up throughout the week. To do this, you can lay all the strawberries out on top of a paper towel individually in a sealed Tupperware container.
    • Obviously when you have a whole pound of strawberries, this isn’t reasonable. If you have a lot of berries, use multiple layers of paper towels within the sealed Tupperware container to keep them separated and dry.

One question I always get: Can I slice the berries first and store them that way? YES, you can!

  • I like to slice all my berries at the beginning of the week, so I can just grab them and go. This is just fine, but keep in mind that layering with paper towels and keeping them separated and dry is EVEN MORE important when they are sliced. I have stored them sliced this way and kept them fresh for up to 4 days, though it can be hard to predict exactly how long they will last because it depends on how fresh they were when you brought them home from the store.

If you follow the above tips, you will be able to extend the life of your strawberries, reduce the number of trips to the grocery store, and hopefully throw away less waste!!

Fit Life Basics: Hydration Part II

Whenever we start to talk about excellent nutrition, HYDRATION should always be the very first item. Drinking water is the foundation to maintaining a healthy diet. Why is it so important?


  • Burn more calories — If you are dehydrated, you actually burn calories slower! So getting your water in each day is the quickest way to burn more calories.
  • Get more energy — Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired. So staying hydrated actually gives you more energy!
  • Reduce soreness — Staying hydrated keeps your joints and muscles lubricated, meaning less soreness!
  • Feel more full — Water helps keep you feeling full all day long.  Feeling hungry? Chug a glass of water! Many times that hunger is actually your body demanding more water!

Find tips on how to stay hydrated here!

Healthy Recipes: Holiday-Inspired Protein Shakes

This time of year, I always start craving yummy drinks flavored with pumpkin pie, cinnamon, mint, etc. But buying those drinks at Starbucks or McDonald’s can add a lot of calories!! So how do you add the flavor without the calories? Make a protein shake!! The calendar below has a different recipe for every day of the month. You will never get bored trying these recipes!

I use Shakeology as my protein shake base because it’s filled with all kinds of dense nutrition on top of the protein. If you are interested in trying Shakeology, feel free to contact me!


Healthy Recipe: Quick & Easy Grilled Vegetables

Grilled VegetablesThis is a super easy recipe and oh-so-yummy!

Quick & Easy Grilled Vegetables


  • 1 large eggplant, sliced into 1/4 thick slices
  • 1 large green pepper, sliced into 1/4 thick rings
  • 1 large red onion, sliced into 1/4 thick rings (grills better if you try to keep the rings together)
  • 1 large zucchini, sliced into 1/4 thick slices
  • shredded mozzarella cheese
  • 1 to 2 tablespoons olive oil (I try to use as little oil as possible to coat the veggies, so they don’t get too greasy)
  • salt, to taste
  • pepper, to taste


In a large bowl, lightly coat veggies with oil and sprinkle with salt and pepper. Grill until veggies are tender.

Serve veggies sprinkled with mozzarella cheese!