The Average Joe Wellness

05/17/2022

Life has been BANANAS… figuratively, and literally 🤣
•
From work transitions to weddings, and everything in between, these past three months have been go go GO! And sadly some things had to give, TAJ being one of them. Nevertheless, my hope is to be able to jump back in and get out content as soon, as quickly, and as much as possible! Starting with these banana pancakes 😋
•
These pancakes were actually the result of a baked oatmeal recipe gone awry 😂
•
What you’ll need:
1/2 ripe banana
1 egg
3/4-1 cup oats
1/4 cup almondmilk
1/4 tsp baking powder
1/4 tsp baking soda
Dash of salt
Dash of vanilla extract
Handful of chocolate chips
•
Instructions:
- Blend all of the ingredients (besides the chocolate chips) together until smooth
- Spray non-stick spray or melt butter in a skillet over medium heat and pour in batter
- Sprinkle pancakes with chocolate chips
- Bake pancakes on low-medium heat flipping pancakes after a few minutes
- Top with desired toppings and enjoy!
•
Why it’s a good choice:
Your body will receive a variety of nutrients! Potassium from the bananas, fiber from the oats, and protein from the egg!
•
Options:
- Get creative with toppings, using foods such as berries, honey, and nuts!
- Freeze any uneaten pancakes for a quick breakfast later on! Just pop them in the microwave for a bit and enjoy 😊
- Omit or exchange the chocolate chips and add in berries or nuts into the pancake batter for different textures
•
Nutritional value (per pancake):
Calories 120
Total Fat 4.4g
Cholesterol 29mg
Sodium 100mg
Total Carbs 17.9g
Dietary Fiber 1.7g
Total Sugars 7g
Protein 2.9g
•

(IG: )

02/25/2022

Day 4 of tortillas is for pizza! 🍕
•
A personal pan pizza is always fun to order, and now you can make yourself TWO for the caloric value of a half of one! 👏🏻
•
Here’s how -
•
Ingredients:
- 1 tortilla (I use La Banderita Low Carb Tortillas)
- 1 piece of bacon
- 2-3 tbsp shredded cheese of choice
- 3 tbsp of pizza (or pasta) sauce
- 1 slice of onion, sliced
- 1 mushroom, sliced
- 1/4 bell pepper, sliced
- 1 dash of salt
Directions:
- Preheat oven to 425°
- Set a skillet on medium heat and cook bacon until crispy
- Remove bacon and sauté vegetables with salt until browned and set aside
- Bake tortilla by itself for 3 minutes
- Remove tortilla and top with pizza sauce, cheese, sautéed vegetables and crumbled up piece of bacon
- Bake pizza for 5 minutes or until desired crispness is reached
- Enjoy!
•
Why it’s a good choice:
I find these tortilla pizzas a way to “play with your food.” 😊 It’s a fun to create and delicious to eat! As well as contains some quality protein! (As always, this is not a direct substitute for pizza and is most enjoyed when appreciated for what it is - a tortilla with pasta sauce and cheese 😊)
•
Options:
- Just like the other tortilla recipes: add ALLL the veggies! Either sautéed or raw, both versions make great additions
- Try lower sugar pizza or pasta sauces
- Change up the protein (chicken, pepperoni, turkey protein, etc.), and top as desired!
•
Nutritional Value:
Calories 241
Total Fat 15.4g
Cholesterol 41mg
Sodium 908mg
Total Carbs 10.6g
Dietary Fiber 4.1g
Total Sugars 2g
Protein 15.4g
•

02/24/2022

It’s day 3 of tortillas, and next up are quesadillas!
•
Melted cheese just hits different, and that’s what I love so much about quesadillas 😍😋
•
Ingredients:
- 1 tortilla (I use La Banderita Low Carb Tortillas)
- 1 slice of bacon
- 1 slice of onion, chopped
- 1 mushroom, chopped
- 1/4 bell pepper, chopped
- 3-4 tbsp shredded cheese of choice (I like Monterey Jack)
- 1/4 avocado
- 1 tbsp sour cream
- Dash of salt
Directions:
- Fry bacon on medium heat skillet until crispy
- Remove bacon and use the leftover bacon grease to sauté the chopped onion, mushroom, and bell pepper
- Sauté until browned
- Set aside vegetables
- Wash pan and dry
- Spray pan with non-stick spray and heat tortilla until it bubbles up
- Sprinkle half the cheese
- Break up bacon and sprinkle on as well
- Add sautéed vegetables and remaining cheese
- Add a dash of salt
- Cover pan with lid until cheese melts and then fold the tortilla over
- Flip tortilla until desired crispness is reached
- Add to a plate with side items and enjoy!
•
Why it’s a good choice:
Quesadillas are a warmer way to enjoy veggies and protein! I feel quesadillas aid in switching up the monotony of a consistent diet and are quicker to make than presumed.
•
Options:
- Just like the wraps, add more vegetables to add volume and flavor
- Change up your protein by using chicken, steak, or beef
- Dip in salsa for a delicious low cal option
•
Nutritional Value:
Calories 329
Total Fat 24.8g
Cholesterol 32mg
Sodium 868mg
Total Carbs 15.8g
Dietary Fiber 8.6g
Total Sugars 2.5g
Protein 13.1g
•

02/23/2022

It’s day 2 of tortillas, and turkey wraps are up next!
•
There are days when sandwiches “wrapped up” really hit the spot 👌🏻 Let’s get into it!
•
Ingredients:
- 1 tortilla (I use La Banderita Low Carb Tortillas)
- 1/4 avocado
- 1 slice of tomato, chopped
- 1 tsp relish
- 1/2 tsp mustard
- 1/2 tsp mayo
- 1 leaf of lettuce, chopped
- 4 slices turkey deli meat
Directions:
- Place wrap on a plate
- Scoop out 1/4 avocado onto wrap and mash
- Top with mustard, mayo, relish, and then the tomato, turkey, and lettuce (I find it easiest to roll up this way)
- Roll wrap and enjoy!
•
Why it’s a good choice:
Just like the breakfast burrito, this turkey wrap is a conveniently quick snack or meal to make that isn’t too heavy on the stomach!
•
Options:
- Add flavor and volume by including more veggies, cheese, or a variety of lettuces
- Add a dipping sauce like hummus or tzatziki to add texture
- Feel free to exchange protein - chicken, ham, tofu, etc. (try lower sodium versions so reduce salt intake)
•
Nutritional Value:
Calories 252
Total Fat 15.2g
Cholesterol 21mg
Sodium 995mg
Total Carbs 17.1g
Dietary Fiber 8.6g
Total Sugars 2.7g
Protein 13g
•

02/22/2022

I unintentionally set up the theme for this week in my last post: tortilla wraps!
•
A tortilla holds a lot of promise - it can make a wrap, a quesadilla, a pizza, chips, and more!
•
The wonderful thing about tortillas nowadays is that there are a lot options than there were even just a few years ago. This helps immensely when trying to achieve specific nutritional goals 😊
•
Let’s start with a breakfast wrap!
•
Ingredients:
- 1 tortilla (I use La Banderita Low Carb Tortillas)
- 1 egg
- 1 tbsp milk of choice
- 1/2 slice cheese of choice
- 1/4 avocado
- 2 tbsp chopped onion
- 1 small mushroom
- 1 tsp butter
- Salt to taste
Directions:
- Grease skillet
- Add butter and place skillet on medium heat
- Once butter is melted, add chopped onion and mushroom
- Sauté vegetables until caramelized
- Add egg, milk, and dash of salt
- Scramble egg until desired texture is reached
- Turn heat off skillet and add cheese on top of eggs to melt
- On a plate lay tortilla wrap
- Scoop avocado onto tortilla and mash
- Transition egg mixture onto tortilla and roll up
- Enjoy!
•
Why it’s a good choice:
The breakfast wrap can be prepared quickly for fast nutrition! It’s a great snack to have before a workout or to jump start your day without being too heavy on the stomach.
•
Options:
- Add ALLL the veggies! Either sautéed or raw, both versions make great additions
- Add egg whites to bump up protein but minimize cholesterol
- Get creative with seasonings - this is a way to add a lot of flavor without interfering with caloric goals
•
Nutritional Value:
Calories 299
Total Fat 23.1g
Cholesterol 182mg
Sodium 615mg
Total Carbs 14.2g
Dietary Fiber 8.2g
Total Sugars 2.4g
Protein 10.9g
•

02/21/2022

It's blog day Monday!

Leaning about calories isn't just cool, it's NEAT! 😉 Find out why ⬇️⬇️⬇️

When I began my nutrition journey I felt I knew everything about calories. But in a much more real sense, I knew nothing about calories (thanks, Michael Scott). I knew that calories count, and that I should probably count calories. I knew that too many calories often caused weight gain, and consumin...

02/18/2022

Day 4 of my go-to meals: the ole reliable brown bag sandwich 🥪
•
People try to avoid sandwiches because they fear bread 😱 But bread is nothing to be afraid of!
•
What makes wraps so much “healthier” than bread? News flash: NOTHING. Wraps and bread have similar amounts of nutrients. It’s funny to me that bread has gotten such a bad wrap (haha) compared to wraps.
•
With that in mind, let’s get this bread 😉
•
Ingredients:
Sandwich
- 1 slice of bread
- 3 slices of deli Turkey meat
- 1 leaf of lettuce
- 2 slices of tomato
- 1 tsp relish
- 1 tsp mayo
- 1/2 tsp mustard
- 1/2 slice onion
Sides
- 10 thin pretzels
- 1 apple
- 1/2 cup blueberries
Directions:
- Toast slice of bread
- Cut bread in half
- Assemble sandwich with all sandwich ingredients
- Plate sandwich and partner with side items
- Enjoy!
(I wasn’t as hungry for lunch this day, so feel free to double the recipe to make for a more fulfilling meal!)
•
Why it’s a good choice:
The lean protein for the turkey, carbs from the bread, and nutrients from the toppings help make for a fulfilling and nutritious snack, lunch, or picnic!
•
Options:
- Top your sandwich with whatever you please! Try chicken deli slices, pickles, sriracha, bell peppers, etc.
- Add volume to your sides by including more fruits, vegetables, and/or dips (such as hummus, tzatziki, etc.)
- Want more bread for less calories? Try Healthy Life Bread for just 35 calories a piece
•
Nutritional Value (for entire meal pictured):
Calories 339
Total Fat 4.7g
Cholesterol 20mg
Sodium 813mg
Total Carbs 62.4g
Dietary Fiber 6.5g
Total Sugars 26.9g
Protein 13.4g
•

02/17/2022

Day 3 of my go-to meals: turkey burgers! 🦃
•
My first bite into the ‘s turkey burger sold me on turkey burgers forever! The mushrooms and sautéed onions combined for a flavor explosion I could not wait to eat again!🤤
•
Here’s how I make a copycat version at home -
•
Ingredients:
Burger
- 1/4 pound ground turkey meat
- Salt
Toppings
- 1/4 sliced onion
- 3 sliced mushrooms
- 2 leaves of lettuce (used as the bun)
- 2 slices tomato
- 1 tsp mayonnaise
- 1 tsp ketchup
- 1/2 tsp mustard
- 1 tsp relish (or slices of pickle)
Directions:
- Roll and pat thawed ground turkey into a patty
- Brown patty in a skillet on low medium heat, cover with lid
- Flip patty every couple minutes to cook evenly
- Once fat from the ground turkey starts to release, add in mushrooms and onions to sauté until caramelized
- Once cooked through (no pink inside), transfer turkey patty onto one leaf of lettuce
- Top with mayonnaise, ketchup, mustard, relish, tomato, sautéed onions, sautéed mushrooms, and the other leaf of lettuce
- Partner with side items (baked potato and roasted vegetables pictured)
- Enjoy!
•
Why it’s a good choice:
Turkey burgers are a top choice for lean eats. Both turkey and beef are high in protein and similar in cholesterol. Where they differ is in fats - beef has a higher amount than turkey, that is why turkey is considered a “lean meat.”
•
Options:
- Top how you please! Add cheese, sautéed spinach, bbq sauce, etc.
- Partner with roasted potatoes to have a “burger and fries”
- Missing the satisfaction of a bun, but don’t want the calories? Look for Healthy Life wheat buns that are just 80 calories per serving
•
Nutritional Value (for entire meal pictured):
Calories 458
Total Fat 23.6g
Cholesterol 127mg
Sodium 488mg
Total Carbs 31.7g
Dietary Fiber 6.4g
Total Sugars 9.1g
Protein 37.6g
•

02/16/2022

Day 2 of my go-to meals: taco salad! 🌮🥗
•
Although this is labeled “taco salad,” I often top salads with whatever I find leftover in the fridge: turkey chili, stir fry, rotisserie chicken, etc. So many food’s volume can be enhanced by simply topping them on a bed of lettuce with extra veg!
•
Nevertheless, this is how to make the one pictured -
•
Ingredients:
Taco meat
- 1/4 lb ground turkey meat
- Salsa
- Packet of taco seasoning
Salad
- 2 cups lettuce of choice
- 1/4 cup broccoli, chopped
- 1/4 bell pepper, chopped
- 5 cherry tomatoes, cut in half
- 4 baby carrots, chopped
Toppings
- 1/4 avocado
- 2 tbsp shredded sharp cheddar cheese
- 2 broken up tortilla chips
- 1 dollop of sour cream
•
Directions:
- Brown the meat in a skillet on medium heat
- Remove excess fat (pour into a disposable cup)
- Add in salsa and seasoning to taste
- Leave on low heat
- In a large bowl mix together chopped lettuce, broccoli, bell pepper, tomatoes, and carrots
- Top salad mixture with taco meat
- Add avocado, cheese, tortilla chips, and sour cream
- Enjoy!
•
Why it’s a good choice:
This kind of salad is any easy way to utilize leftovers and add nutrients to any meal. My favorite part is how much volume you can enjoy per serving.
•
Options:
- Top the salad base with whatever you fancy! Whether that be a different protein, roasted vegetables, fruit, nuts, raisins, etc.
- Add flavor with dressings - Italian, vinaigrettes, etc.
- Try different cheeses such as parmesan, goat cheeses, blends, etc.
•
Nutritional Value:
Calories 561
Total Fat 18.5g
Cholesterol 125mg
Sodium 2191mg
Total Carbs 51.5g
Dietary Fiber 14.2g
Total Sugars 21.7g
Protein 53.3g
•

02/15/2022

This week I’ll be posting meals that are my go-tos! The meals I’ll be highlighting are my most frequented because they are quick to make and delicious to eat!
•
Today’s choice is an omelette! 🍳
•
I’d say this meal takes 10 minutes in total to prep and cook! I love an omelette because of all the possibilities - one day I may have an omelette with bell peppers chicken, the next with mushrooms and ham. It’s also a great way to use up those misfit vegetables lingering in the crisper!
•
Ingredients:
Omelette
- 2 eggs
- 2 tbsp milk of choice
- Dash of salt
- 1 tsp butter
- 1 small mushroom, sliced
- 1/2 slice of onion, diced
- 1/8 cup cheese of choice
- 2 tbsp diced ham
- 1/4 avocado
Fruit
- 1/4 cup grapes
- 1/4 cup blueberries
- 1/2 small apple
- 1/2 orange
- 1/2 small banana
- 1 strawberry
•
Directions:
- In a small bowl whisk together eggs, milk, and salt
- Spray a small pan with nonstick spray and place on medium heat
- Add butter to pan
- Once butter is melted pour in egg mixture and cover with lid
- Let cook until the top is longer jiggly with liquid
- Flip omelette and sprinkle toppings (mushroom, onion, ham, cheese)
- Cover with lid and wait until cheese is melted
- Fold omelette in half and lightly brown both sides
- Add omelette to plate and top with avocado
- Add fruit to plate and enjoy!
•
Why it’s a good choice:
Omelettes are a great way to disguise veggies by the seasonings and cheeses used. In addition, by adding lots of veggies volume is increased making the omelette more filling and nutrient dense. Take a peek at the protein content below - it’s good for your satiety and muscles 💪🏼
•
Options:
- Use one egg and one egg white to decrease cholesterol and/or calories depending on your goals
- Exchange or add vegetables - spinach, kale, bell peppers, shredded zucchini, etc.
- Top off omelettes with hot sauces or a light plop of sour cream or Greek yogurt!
•
Nutritional Value:
Calories 501
Total Fat 28.2g
Cholesterol 351mg
Sodium 500mg
Total Carbs 50.6g
Dietary Fiber 10.2g
Total Sugars 32.4g
Protein 17.2g
•

02/14/2022

Monday blog day! On this day of showing love, let's show some love to ourselves ❤️ Treat-yo-self to something sweet guilt free (and it doesn't have to be the "diet" version of anything)!

This past week on TAJ's instagram we have been focusing on showing love to ourselves through treating ourselves (it is Valentine's Day after all 🥰)! Diet culture has skewed the public's mentality into automatically thinking it is "bad" to indulge in dessert. I don't know about you, but I have yet...

02/11/2022

It’s nICE cream time! 🍦
•
I’d like to start off by acknowledging the fact that nice cream has become a stereotyped “guilt free” diet treat. Please be cautious when comparing the “diet” version of foods to their original counterparts.
•
I believe it is best practice to accept foods as they are - nice cream is sweet blend of frozen banana. Ice cream is a delicious combination of dairy and sugar. To replace ice cream with nice cream can be disappointing both on one’s mentality and senses.
•
With that said, I truly enjoy a bowl of nice cream 😋 Let’s make some!
•
Ingredients:
- 1 frozen banana
- 1/4 cup milk
- 2 tsp peanut butter
- 2 tsp chocolate chips
Directions:
- Blend frozen banana, milk, peanut butter, and 1 tsp of chocolate chips
- Scoop nICE cream into a bowl and top with remaining chocolate chips
- Enjoy!
•
Why it’s a good choice:
Nice cream is a simple way to get in some extra potassium and limit all the extra ingredients and additives of processed frozen treats (such as soy lecithin, peanut oil, corn syrup, natural flavor, etc.)
•
Options:
- Add a scoop of cocoa or cacao to flavor it chocolate
- Enhance with sweeteners (like honey or maple syrup) or extracts (vanilla or mint) to create different types of nice cream
- Less liquid makes it thicker, more liquid makes it creamier
•
Individuals can decide for themselves if nice cream is a “guilt free” treat by referencing the nutritional components. Check out the the nutritional comparison below for a 1/2 cup of nice cream and 2/3 cup of Edy’s Peanut Butter Park ice cream -
•
Nutritional Value:
(Nice cream/ Ice cream)
Calories 220/ 240
Total Fat 8.5g/ 14g
Cholesterol 2mg/ 20mg
Sodium 93mg/ 70mg
Total Carbs 35.2g/ 23g
Dietary Fiber 4.2g/ 2g
Total Sugars 20.8g/ 12g
Protein 4.8g/ 5g
•