Mary Boguhn - The Healthy Fit Mama

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Mary Boguhn - The Healthy Fit Mama

Women's Hormone & Cortisol Coach
Helping women balance hormones, regulate cortisol, and lose belly fat. Natural Health & Mental Wellness Tips

The Healthy Fit Mama - To share my passion and knowledge of nutrition and fitness and to help others adopt a healthy lifestyle. I believe overall health includes taking care of yourself physically, nutritionally and emotionally. By working toward these health goals one day at a time, you can become the best you.

19/09/2024

SPICY HONEY BRUSHED CHICKEN THIGHS

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INGREDIENTS:
2 teaspoons garlic powder
2 teaspoons chili powder
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon paprika
1⁄2 teaspoon ground red pepper
8 boneless skinless chicken thighs
6 tablespoons honey
2 teaspoons cider vinegar
cooking spray

DIRECTIONS:
Preheat broiler. Combine first 6 ingredients in a large
bowl. Add chicken; toss to coat.

Place chicken on a broiler pan coated with cooking spray. Broil chicken 5 minutes on each side.

Combine honey and vinegar in a small bowl.

Remove chicken from oven; brush 1/4
cup honey mixture on chicken. Broil 1 minute. Remove chicken from oven and turn over. Brush chicken with remaining honey
mixture. Broil 1 additional minute or until chicken
is done.

27/08/2024

🐾 Ever notice how your pet has a knack for making everything better? From their silly antics to those comforting snuggles, they just know how to chase the stress away.

Tell me… What’s one thing your pet does that never fails to make you smile? 💜

01/08/2024

Hey there, August 1st! 🌞 Can you believe it's already here? Let's make the most of it: soak up the beautiful weather, hit up the fair, and enjoy some quality family time. It's so easy to forget about self-care with all the fun, but don't forget to take a little time for yourself too. 💬 Tell me your favorite way to enjoy the season and how you're planning to prioritize self-care this month! Let's inspire each other. 🌿

30/07/2024

GF Pizza Bowls
Ingredients:
1 lb hot Italian sausage, browned
Low carb marinara sauce
Pepperoni
Mozzarella cheese
Crushed red pepper flakes
Your favor pizza toppings such as sautéed onions and green pepper, mushrooms, banana pepper rings, black olives, etc

Directions:
Mix your browned sausage with all toppings, mozzarella cheese, and sauce to coat. Mix in the crushed red pepper flakes.

Spray the individual size bowl. Add 1-2 TBSP of sauce to each bowl. Dump in your mixture and top with additional cheese.

Broil until hot & bubbly and enjoy!

28/07/2024

Garlic Herb Roasted Potatoes Carrots and Zucchini
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Ingredients :

1 1/4 lb baby potatoes, halved
1 lb medium carrots, scrubbed clean, cut into 2-inch pieces
3 tablespoon olive oil, divided
1 tablespoon minced fresh thyme
1 tablespoon minced fresh rosemary
Salt and freshly ground black pepper
12 oz. zucchini, trimmed and cut into 1-inch pieces
4 cloves garlic, minced

DIRECTIONS :

Preheat your oven to 400ºF (200ºC) and set a rack to the middle. In a large bowl, toss together potatoes carrots with 2 1/2 tablespoons olive oil, thyme, rosemary and season with salt and pepper to taste. Spread onto a rimmed baking sheet—Roast in the preheated oven for 20 minutes.

Toss zucchini in a bowl with the remaining 1/2 tablespoon olive oil and season lightly with salt. Add to the baking sheet with other potatoes and carrots. Add minced garlic and toss everything, and spread into an even layer. Return to oven and roast until all of the veggies are tender and slightly browned, about 20 minutes longer. Serve the Garlic Herb Roasted Potatoes Carrots and Zucchini warm – enjoy

26/07/2024

Chicken Zucchini Bake with Bacon
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Ingredients:
4 chicken breasts, boneless and skinless
1 large zucchini, thinly sliced
8 strips of bacon, cooked and crumbled
1 cup shredded mozzarella cheese
1/2 cup grated Parmesan cheese
1 cup heavy cream
2 cloves garlic, minced
1 teaspoon Italian seasoning
Salt and pepper to taste
1 tablespoon olive oil

Directions:
Preheat the oven to 375°F (190°C).
In a large skillet, heat olive oil over medium-high heat. Add chicken breasts and cook until browned on both sides, about 5 minutes per side.

Remove chicken from the skillet and set aside. In the same skillet, add minced garlic and sauté for 1 minute.

Add heavy cream and Italian seasoning to the skillet. Bring to a simmer and cook for 5 minutes, or until slightly thickened.
Arrange zucchini slices in a greased baking dish. Place chicken breasts on top of the zucchini.

Pour the cream sauce over the chicken and zucchini. Sprinkle crumbled bacon, mozzarella cheese, and Parmesan cheese on top.

Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and bubbly.

Serve hot, garnished with additional bacon if desired.

24/07/2024

Chicken with Garlic Parmesan Rice
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Ingredients:

For the Chicken:

4 boneless, skinless chicken breasts
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon black pepper

Garlic Parmesan Rice:

1 cup long-grain rice
2 cups chicken broth
3 cloves garlic, minced
1/2 cup grated Parmesan cheese
2 tablespoons butter
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon black pepper
Fresh parsley, chopped (for garnish)

Directions:

Prepare the Chicken:

Preheat oven to 375°F (190°C).
In a small bowl, mix garlic powder, onion powder, paprika, salt, and pepper.
Rub the chicken breasts with olive oil and season with the spice mixture.
Heat a skillet over medium-high heat and sear the chicken breasts for 2-3 minutes per side, until golden brown.
Transfer the chicken to a baking dish and bake for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).

Make the Garlic Parmesan Rice:

In a medium saucepan, heat olive oil and butter over medium heat.

Add the minced garlic and cook for 1 minute, until fragrant.

Stir in the rice and cook for 1-2 minutes, until the rice is slightly toasted.

Pour in the chicken broth and bring to a boil.

Reduce heat to low, cover, and simmer for 18-20 minutes, or until the rice is tender and the liquid is absorbed.

Stir in the grated Parmesan cheese, and season with salt and pepper to taste.

Slice the baked chicken breasts and serve over a bed of garlic Parmesan rice.
Garnish with chopped parsley if desired.

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https://beacons.ai/thehealthyfitmama

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