A Fall Dish of Nutritious Deliciousness:  Roasted Spaghetti Squash Topped With Homemade Turkey and Veggie Packed Marinara 


Looking for a fall seasonal dish that’s equally tasty and nutritious?  This may just be the recipe for you!  It’s a rainbow of hearty, palate appealing ingredients, packed full of protein, fiber and vitamins.  You can sub a few ingredients and make this an easy vegan option too!   It’s low fat, full of flavor and filling.


Roasted spaghetti squash is such an easy option when it comes to pasta.   The winter vegetable is a healthier option to traditional flour based pasta.  It’s lower carb full of fiber and stocked with vitamins and antioxidants.  It goes in the oven to roast while the sauce simmers.  No pots boiling over pasta water.  It couldn’t be easier.  


This dish can be changed in so many ways.  It can be topped with a creamy yogurt sauce for a French flair, tahini based sauce for a Mediterranean flavor or like I prepare it here for an Italian twist.  Use vegan ingredients, turkey, beef, tofu, or shrimp.  The possibilities are endless.  Each natural ingredient lends its own nutritional, vitamin, mineral and antioxidant component, making this dish a warm, nourishing comfort food perfect for the season.  So let’s get on to the details.


What you need:
Roasting pan or cookie sheet
Spaghetti Squash cleaned and halved (1/2 per serving)
Olive oil brushed on the open squash halves topped with Dash of salt and pepper
Place sliced, oiled side down on pan to roast


For the sauce 
1 lb ground turkey or (tofu for vegan)
2 garlic cloves crushed 
1 onion (I used red - it’s all I had on hand, yellow would be ideal)
1 can of tomato sauce 
1 can optional Pumpkin purée for thicker sauce 
1 TBSP Fennel seeds (adds a nutty sausage flavor)
1 TBSP Italian seasoning
1 TBSP Garlic powder
Crushed red pepper flakes to taste 
1/2 tsp celery salt
Pinch of salt and pinch of pepper 
16 oz Spinach 
8 oz Mushrooms 


Mozzarella and Parmesan to taste as a topping 
​

Leave me a comment if you try this dish.  I would love to your thoughts.  Follow me here and on social for my healthy habits to stay fit, fueled and healthy over the age of 50.

I’m Sheryl of SheDo50Too, a lifestyle blog about being over 50 and staying fit, healthy and fashionable.  Please SUBSCRIBE, LIKE & FOLLOW me if you’re interested in all of my inspiration & tips, trials & tribulations, for life over 50.  I am an Amazon Associate.  The fitness equipment, apparel, supplements and more, that I use - are available in my Amazon Storefront.   As an Amazon Associate I do earn commissions off of purchases through my links.  This has no affect on the cost to you.   Purchases through my links support my efforts to share on this blog.  

I only share information and items that I use regularly and truly believe in and love.  My results may not be the same for everyone.  I always recommend that you speak with your own healthcare provider prior to incorporating my routines into your own.  I am not a fitness or healthcare expert I simply share what works for me. 

You can view all of my favorite things on my Amazon Store Front:
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Here’s shortcut  to all my social media, links and sites where I post about my daily family life over the age of 50
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Find me @SheDo50Too on all your social media to see more content, reels, and videos on: workouts, recipes, meal prep and healthy eating; as well as style and beauty inspiration for the active over 50 family life. I wish you health in all things and success in your own fitness endeavors.


© Copyright, 2023, All content is created, displayed and owned solely by SheDo50Too and rights retained herein

In the beginning of a fitness journey, navigating food can be especially tough.  Finding foods that have a good ratio of calories to protein and other macros is critical to achieve any weight loss or fitness goals.  Eating more protein helps to lose more weight & gain more muscle when you’re working out.   Eggs are perfect for this.  But, who knew- eggs could be even better.  I recently learned about mixing yogurt and cottage cheese into my eggs.  

I knew about adding a spoon of milk, but never heard of this.  I decided to give it a try.  I have experimented with the amount to use and found a perfect ratio for our family.  The eggs come out so creamy and fluffy.  I scramble as usual.  The only change, is to mix 1/4 cup of non-fat Greek yogurt into 2 large eggs, and then to scramble as usual.   This mixture makes a great omelette too.   (The cottage cheese version leaves a gooey, cheesy, soufflé type of texture). Both versions are fantastic.  In my recipe, I add in 1 tsp of garlic powder, salt, pepper and chives.  This mixture makes the most delicious and fluffy scrambled eggs, full of flavor, with an extra 8 grams of protein & 8% more calcium from the yogurt, while only adding 45 calories.  This is the perfect fitness meal whether you’re dieting or attempting to gain muscle mass.  Plated, it’s at about 185 calories and 20g protein.  The whole scramble has only 10g fat, 5 carbs, 12% of daily vitamin A, 12% daily vitamin C, 8% daily iron.  My whole family loves this recipe.  With some vegetables or fruit on the side it seems like a great meal to start the day to me.  

I am doing another post for vegetarians, I am allergic, so I am not able to eat the eggs.  I made the exact blend for myself using “Just Egg” substitute.  My family could not tell the difference visually or in the taste profile.  I am going to give it a try with blended tofu as well.  Stay tuned!!! Let me know if you try it.      

You can see a quick video of the preparation on my Instagram account @ SheDo50Too.  

I’m Sheryl of SheDo50Too, a lifestyle blog about being over 50 and staying fit, healthy and fashionable.  My motto is a healthy, beautiful and vibrant life at any age.  Please Subscribe, like, and follow me if you want all of my inspiration and tips for life over 50.  I am an Amazon Associate.  The fitness apparel, equipment, supplements and more, that I use - are available in my Amazon Storefront.   As an Amazon Associate I do earn commissions off of purchases through my links.  This has no effect on the cost to you.   I only share items that I use regularly and truly love.  You may experience different results from me.  I recommend that you speak with your own healthcare provider prior to incorporating my routines into your own.  
 
You can view all of my favorite things on my Amazon Store Front:
https://www.amazon.com/shop/sheryldhealthinallthings


Here’s shortcut  to all my social media, links and sites
https://linktr.ee/shedo50too


Find me @SheDo50Too on social media to see more content, reels  and videos on: workouts, recipes, meal prep and healthy eating; as well as style and beauty inspiration for the active over 50 life. I wish you health in all things and success in your own fitness endeavors.


© Copyright, 2023, All content is created, displayed and owned solely by SheDo50Too and rights retained herein

In response to lots of questions about my typical day, I am posting the general outline.  This plan has worked for ME since the end of 2018, when I decided to make some major changes in my health, happiness and overall fitness.  Of course, there’s a lot more detail under each of these headings.  This gives the general look of my day, including: food, fitness, health, and a generic layout of how I schedule to fit it all in.  My day starts, typically at 5:00 AM and ends around midnight.  

I start off with a detox drink in the morning and have found my best fitness and muscle building results come with doing multi-tasking, working cardio first thing, followed by a 1 minute plank.  If I do this, I feel great, even if my day turns where I am able to do nothing else physical.  Next up, fruit and coffee, while packing meal-prepped family lunches.  After school drop-off & quick errands, I enjoy a working breakfast.  Below, my usual routine is summed up in images.  

A few notes:  I do include movement and some quick bursts of muscle building all day.  Squats can be completed anywhere, with no equipment; next to a desk, in a kitchen, even on break, in the employee area or restroom of a work establishment.  Doing 20 - 30 squats at a time, throughout the day can drastically improve your fitness and physique - as they work core, balance, and legs all at once.  At first I felt silly if anyone caught me doing these.  Now, it’s a standing joke “have to get me squats in”…I even have others doing it too!  I encourage you, if you are just starting out, and don’t know where to start, just do a 1 minute plank (on the ground, a counter, or against a wall every day.  Add 20 squats each day and see what happens after sticking with it for 2 weeks.  

2 weeks!!! That’s what it takes to begin a new habit, shift mindset, and see some change.  Please let me know if you try this.  I would love to hear some feedback!  Now… for my day….keep in mind what I am sharing below is what works for me.  You must find what works for you.  I am not a health expert, I do encourage you to speak with your own healthcare provider about any diet, health or fitness activities you are considering.  I hope you find a tip or 2 below helpful!      

​photos © copyright SheDo50Too

I’m Sheryl of SheDo50Too, a lifestyle blog about being over 50 and staying fit, healthy and fashionable.  My motto is a healthy, beautiful and vibrant life at any age.  Please Subscribe, like, and follow me if you want all of my inspiration and tips for life over 50.  I am an Amazon Associate and the fitness apparel, equipment, supplements and more, that I use - are available in my Amazon Storefront.   As an Amazon Associate I do earn commissions off of purchases through my links.  This has no effect on the cost to you.   I only share items that I use regularly and truly love.  You may experience different results from me.  I recommend that you speak with your own healthcare provider prior to incorporate my routines into your own.   Leave me a comment, ask questions, add input!  I am love to hear from my readers! 
 
You can view all of my favorite things on my Amazon Store Front:
https://www.amazon.com/shop/sheryldhealthinallthings


Here’s shortcut  to all my social media, links and sites
https://linktr.ee/shedo50too


Find me @SheDo50Too on social media to see more content, reels  and videos on: workouts, recipes, meal prep and healthy eating; as well as style and beauty inspiration for the active over 50 life. I wish you health in all things and success in your own fitness endeavors.


© Copyright, 2023, All content is created, displayed and owned solely by SheDo50Too and rights retained herein

A Delicious, Heavenly Delight: Leftover Coffee, Chocolate Collagen, and Chia Seed Overnight Oats

Are you tired of wasting leftover coffee or wondering what to do with that last bit of your morning brew? Look no further! In this blog post, I’ll show you a creative and mouthwatering way to transform your leftover coffee into a nutritious and indulgent treat: coffee-infused chocolate collagen and chia seed overnight oats. Brace yourself for a delightful breakfast experience that combines the rich flavors of coffee and chocolate with the added health benefits of collagen and chia seeds. Let's dive in!

Recipe: Coffee, Chocolate Collagen, and Chia Seed Overnight Oats

Ingredients:
    •    1 cup rolled oats
    •    1 tablespoon chia seeds
    •    1 cup milk (dairy or plant-based)
    •    1/4 cup leftover coffee (cooled)
    •    1 tablespoon unsweetened cocoa powder ( I use 1 scoop of a chocolate flavored collagen - my favorite is linked below)
    •    1 scoop chocolate collagen powder
    •    Optional toppings: sliced almonds, shredded coconut, fresh berries, or a drizzle of honey


Instructions:
In a medium-sized jar or container, combine the rolled oats, chia seeds, milk, leftover coffee, (cocoa powder- optional), and chocolate collagen powder.

Stir well until all the ingredients are thoroughly mixed and there are no lumps of collagen or cocoa powder.

Seal the jar/container tightly and refrigerate overnight or for at least 4-6 hours. This allows the oats and chia seeds to absorb the liquid and soften.

The next morning, give the mixture a good stir. If the oats seem too thick, you can add a splash of milk to achieve your desired consistency.

Serve the overnight oats in a bowl or enjoy them directly from the jar.

Customize your creation by adding your favorite toppings such as sliced almonds, shredded coconut, fresh berries, or a drizzle of honey.

This is a perfect packable, lunchbox option too!  Get the midday boost of caffeine from the coffee and a delicious treat all at once.  

Why It's Delicious:
Combining the bold and robust flavor of coffee with the lusciousness of chocolate creates a delectable taste experience that will satisfy even the most discerning palates. The addition of chia seeds not only enhances the texture but also provides a boost of fiber, omega-3 fatty acids, and essential minerals. Moreover, the inclusion of collagen powder adds a dose of protein and supports the health of your skin, hair, nails, and joints. This recipe is a win-win, indulging your taste buds while nourishing your body.


Versatility and Convenience:
One of the most fantastic aspects of this recipe is its versatility. You can easily adapt it to suit your preferences and dietary needs. It’s perfect for the whole family.  Experiment with different types of milk, such as almond, soy, or oat milk, to find your perfect combination. If you prefer a sweeter taste, you can add a natural sweetener like honey, maple syrup, or stevia. Feel free to customize the toppings to your liking and get creative with your creations!  My version is simply my leftover coffee, collagen and chia in oats.  It is about 300 calories, 19 grams of protein, 12 grams of fiber, 10 grams of healthy fats, 80% of rda iron, 23% calcium.  A perfectly balanced meal! 


My Final Thoughts:
Leftover coffee, chocolate collagen, and chia seed overnight oats are a true culinary delight that turns mundane leftovers into a sensational breakfast treat. With its rich flavors and health-boosting ingredients, this recipe is bound to become a staple in your morning routine. Embrace the convenience, nourishment, and deliciousness of this delightful creation. Give it a try and indulge in a breakfast that's not only heavenly but also supports your well-being!

MY FAVORITE COLLAGEN
This collagen dissolves very well and doesn’t leave a powder feeling in drinks.  The taste is a delicious smooth and creamy mocha wether mixed in milk, coffee, or recipes.  I highly recommend this drink.
photo from Amazon

​MY FAVORITE CHIA SEEDS photo from Amazon

MY FAVORITE COFFEE FLAVORS
This variety pack a available on Amazon is delightful!  Every flavor is delicious and offers coffee shop quality from home.  The blueberry pairs well with a splash of cinnamon for a  scrumptious muffin flavor.  The mocha hazelnut is a perfect pairing with the chocolate collagen for this recipe. The caramel is a sweet and salty resemblance to candy.   There is not one flavor in this pack that I do not love!  
 ​photo from Amazon 

I’m Sheryl of SheDo50Too, a lifestyle blog about being over 50 and staying fit, healthy and fashionable.  My motto is a healthy, beautiful and vibrant life at any age.  Please Subscribe, like, and follow me if you want all of my inspiration and tips for life over 50.  I am an Amazon Associate and the fitness apparel, equipment, supplements and more, that I use - are available in my Amazon Storefront.   As an Amazon Associate I do earn commissions off of purchases through my links.  This has no effect on the cost to you.   


You can view all of my favorite things on my Amazon Store Front:
https://www.amazon.com/shop/sheryldhealthinallthings


Here’s shortcut  to all my social media, links and sites
https://linktr.ee/shedo50too


Find me @SheDo50Too on social media to see more content, reels  and videos on: workouts, recipes, meal prep and healthy eating; as well as style and beauty inspiration for the active over 50 life. I wish you health in all things and success in your own fitness endeavors.


© Copyright, 2023, All content is created, displayed and owned solely by SheDo50Too and rights retained herein