Healthy Times Ahead

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Bacon & Smoked Gouda Cauliflower Mash – Low Carb

Silky, smoky, bacony perfection – your family will request this low carb and gluten free side dish recipe over and over again!

4 cups cauliflower florets
3 Tbsp heavy cream
2 Tbsp butter
1/2 tsp kosher salt
1/4 tsp black pepper
1/4 tsp garlic powder
4 slices of cooked bacon
1/3 cup shredded Smoked Gouda cheese
salt and pepper to taste

Place the cauliflower, heavy cream, butter, salt, pepper, and garlic powder in a microwave safe dish. Microwave on high for 18 – 20 minutes, or until soft. Transfer the cauliflower and liquid to a magic bullet or food processor. Add the bacon and Smoked Gouda. Blend until smooth and creamy. Season with additional salt and pepper as desired.

Photos from Healthy Times Ahead's post 10/11/2020

The Best Bodyweight Exercises for Getting Fit Anywhere

9. Arms: Triceps Dips
Sit on the floor, hands behind you with thumbs pointing forward and fingertips on a slight diagonal. Lift hips up, shift weight onto hands, opening chest and rolling shoulders back.

Bend at the elbows, shooting them straight back, until butt taps the floor, and push to straighten.




Mushroom Stroganoff

Mushroom Stroganoff is 30 minute vegetarian meal that is hearty, creamy and flavorful even for carnivores. It is quick, easy and you will not miss the meat!

Course: DinnerCuisine: Ukrainian Prep Time: 5 minutesCook Time: 10 minutes Servings: 6 servings Calories: 333kcal

12 oz 4 cups pasta
2 lbs brown mushrooms sliced
1 medium onion chopped
1/4 tsp thyme dried
4 garlic cloves minced
3 tbsp butter unsalted
2 cups vegetable or mushroom broth low sodium
3 tbsp cornstarch or whole wheat flour
1/2 cup plain yogurt at least 3.5% fat
3/4 tsp salt
Ground black pepper to taste
Parsley or dill finely chopped
Parmesan cheese grated

Cook pasta in salted water until al dente or as per package instructions. I recommend to add pasta to boiling water at same time as you add broth to mushrooms.
Preheat large deep skillet on medium heat and melt butter.
Add onion and cook for 3 minutes, stirring occasionally.
Add thyme and cook for 30 seconds, stirring often.
Add mushrooms and garlic. Cook uncovered on medium-high heat for 10 minutes, stirring occasionally.
In a medium bowl, whisk broth, cornstarch, salt and pepper. Add to skillet, bring to a boil, reduce heat to low and let sauce simmer for 5 minutes.
Don't forget to add pasta to boiling water now as well.
Turn off heat, add yogurt and stir. Garnish with more pepper to taste and dill/parsley.
Serve over pasta garnished with parmesan cheese.
Store: Refrigerate covered for up to 2 days. Freeze in an airtight container for up to 3 months.



prep time: 5 MINUTES cook time: 10 MINUTES total time: 15 MINUTES yield: 4 -6 SERVINGS

This skinny shrimp scampi is big on flavor, but much lower on fat and calories than the traditional version.

12 ounces whole-wheat pasta noodles (I used linguine)
1 Tablespoon butter
1 shallot, peeled and thinly sliced
4 cloves garlic, minced
1 pound raw shrimp, peeled with tails removed and patted dry
1 teaspoon salt
1/2 teaspoon crushed red pepper flakes
1 teaspoon black pepper
1/4 cup chicken stock
3 tablespoon white wine
2 tablespoon fresh lemon juice
1 tablespoon lemon zest
toppings: chopped fresh parsley and (optional) freshly-grated Parmesan cheese

Cook pasta in a large pot of generously-salted water until al dente, according to package instructions.
Meanwhile, heat butter in a large saute pan over medium-high heat. Add shallot and garlic and saute for 2 minutes, or until fragrant, stirring occasionally. Add shrimp and immediately season (sprinkle) with crushed red pepper flakes, salt and pepper. Continue sauteing the shrimp with the garlic for about 3-4 minutes, or until pink on both sides and no longer opaque.
Add in the chicken stock, wine, lemon juice and lemon zest, and stir to combine. Let the mixture continue cooking for an additional minute to boil down, then remove from heat.
Drain the pasta, and serve topped with the shrimp scampi. Sprinkle with desired toppings.

Photos from Healthy Times Ahead's post 08/11/2020

The Best Bodyweight Exercises for Getting Fit Anywhere

8. Arms: Plank Up/Downs
Get into a forearm plank position; stay tight in core.

Push up with one arm at a time into a high plank.

Once in high plank, lower to elbows. Repeat, alternating which arm leads.




Spaghetti Squash Burrito Bowls

yield: 4 BOWLS prep time: 25 cook time: 50 total time: 1 HOUR 15 MINUTES

2 medium sized spaghetti squash
1 tablespoon high heat oil (I use sunflower oil)
1 (14.5 ounce) can black beans, drained and rinsed
1 (16 ounce) jar of salsa (use your preferred level of spiciness)
2 tablespoons olive oil (or preferred cooking oil)
1 large bell pepper or two small, cored and sliced
1 large red onion, sliced
2 cups corn kernels, frozen and defrosted or fresh
1 cup fresh cilantro, finely chopped
2 jalapenos, cored and sliced (optional)
6 green onions, sliced (optional)
1 teaspoon cumin
salt & pepper
1 cup shredded cheddar/monterey jack cheese

Preheat the oven to 375°F and line a cookie sheet with foil OR fill a 9 x 13” glass baking dish with about an inch of water. If you’re making the full recipe, you’ll have four bowls total (or four halves of squash) so you’ll probably need two separate cookie sheets or baking dishes (or one of each!).
Wash the spaghetti squash and then slice off the stem at the top (if it is too hard to cut, try cutting a few slices in it and microwaving it for 5 minutes to help soften it). Cut each squash in half lengthwise and then use a spoon to scrap out the seeds and the darker yellow strands that the seeds are attached to.
Rub a little bit of high heat oil on the inner edges of the squash and then place each half face down on the baking sheet/dish. Roast in the oven for 30-45 minutes, depending on the size (longer for larger squash). You can test to see if it’s done by scraping the inside with a fork. Strands should come loose as you scrape all the way down to the flesh.
While the squash is roasting, prepare the filling by warming one tablespoon oil in a large pan over medium heat. Sauté the red onion for a few minutes and then add the peppers and jalapeno. Sprinkle with salt & pepper and cumin and cook to desired softness. I like mine with a little crunch so I only cooked them for about 6-7 minutes.
When the squash is done cooking, allow it to cool for a few minutes before handling. Turn the oven to broil and then transfer the squash to a surface where you can scrape the inside and begin stuffing.
Scrape about 3/4 of the inside out onto a dish and then layer the filling inside (black beans and corn, peppers and onion, salsa and cilantro). Top with the spaghetti squash and press down then add another layer of filling. Sprinkle green onion on top and then finish with shredded cheese.
Broil in the oven for about 5 minutes so that the cheese is bubble and golden brown then serve!


Skinny Chicken and Rice Casserole

Course: Main Prep Time: 10 minutesCook Time: 20 minutesTotal Time: 30 minutes Servings: 6 -8 servings

1 Tbsp. olive oil
4-5 green onions diced
1 14-oz pkg. sliced fresh mushrooms
2 cups cooked boneless skinless chicken, cubed
3 Tbsp. all-purpose flour
1 1/2 cups milk
2 1/2 cups cooked brown rice I used instant
1 5.3-oz fat free plain Greek yogurt
1/4 cup light mayonnaise
1/4 tsp. salt
1/4 tsp. pepper
3/4 cup shredded cheddar cheese

Preheat oven to 350ºF. Spray a 2 quart casserole dish with cooking spray.
In a skillet, heat oil. Add green onions and mushrooms. Cook until tender.
Add chicken. Sprinkle with flour. Cook for one minute, stirring constantly. Stir in milk, bring to a boil and cook for 3 minutes, or until thick and bubbly.
Add brown rice. Fold in Greek yogurt, mayo and salt and pepper. Pour into prepared casserole dish.
Top with cheese and bake for 20 minutes, or until cheese melts and it's bubbly around the edges.

Photos from Healthy Times Ahead's post 05/11/2020

The Best Bodyweight Exercises for Getting Fit Anywhere

7. Core: Leg Drop
Support back by placing hands underneath butt, and extend legs straight up toward the ceiling.

Lower legs together, keeping them straight and stopping a few inches above the floor, then raise back to starting position. Keep the core connected and be sure not to arch back.




Lighter Chili Mac

Prep Time: 20 minsCook Time: 20 minsTotal Time: 40 minsYield: 6 servings

A childhood comfort food – made lighter! This Lighter Chili Mac Recipe takes a favorite from everyone’s childhood and turns it into a delicious dinner.

1 pound lean ground beef
3/4 cup chopped onion
1 (15 oz) can black beans, drained and rinsed
1 (14.5 oz) can diced tomatoes
1 (8 oz) can of tomato sauce
1/2 cup short cut pasta
1 (4 oz) can diced green chiles, drained
2 teaspoons chili powder
1/2 teaspoon garlic salt
1/2 cup shredded Monterey Jack cheese

In a large skillet, cook the ground beef and the onion until the beef is no longer pink. Drain off any excess grease. Add the beans, tomatoes, tomato sauce, pasta, green chiles, chili powder and salt. Bring to a boil, reduce the heat and then cover the pan. Cook an additional 20 minutes, or until the pasta is tender, stirring often.
Top with the Monterey Jack cheese and let sit until the cheese has melted.


The Best Bodyweight Exercises for Getting Fit Anywhere

6. Core: Hollow Body Hold
Lie face up on the floor and pull legs into chest, with tailbone tucked under. Press lower back into the ground and lift arms and legs to hover 6 inches off the ground. Hold this position.


30 seconds


Skinny Chicken Cordon Bleu

Servings: 4 • Size: 1 Piece of Chicken • Calories: 326.4 • Fat: 11.8 g • Carb: 18.7 g • Fiber: 0.6 g • Protein: 35.2 g • Sugar: 3.2 g • Sodium: 1113.6 mg

2 Chicken Breasts (About 7 Oz. Each.)
4 Thin Slices Deli Ham (About 4 Oz. Total)
4 Slices Slim Cut Swiss Cheese
1/4 C. Whole Wheat Bread Crumbs
2 Tbsp. Reduced Fat Parmesan Cheese, Grated
1 Tbsp. Light Butter, Melted

Parmesan-Dijon Cream Sauce:
1 Tbsp. Light Butter
1 Tbsp. Whole Wheat White Flour
1/2 C. Fat Free Milk
1/2 Tsp. Sodium Free Instant Chicken
1/2 Tbsp. Dijon Mustard
1/4 C. Reduced Fat Parmesan Cheese, Grated
Salt & Pepper to Taste


Preheat the oven to 350 degrees F. and line a baking sheet with foil. Set aside.
Slice the chicken breasts in half through the middle.
Not lengthwise like tenders, but filet style.
Place the chicken onto the prepared baking sheet.
Top each with a slice of ham.
Over that, add a once slice of swiss cheese per chicken piece.
Combine the bread crumbs, parmesan cheese, and butter into a bowl together.
Divide the crumb mixture evenly among the chicken breasts.
I used about 2 tbsp. of crumb mixture per piece.
Place into the oven and bake for 30-35 minutes or until the chicken is cooked through.
While the chicken is cooking, make your parmesan-dijon cream sauce!
In a small pot melt the butter.
Add in the flour and cook for a minute or two over medium-low heat to make a roux.
Slowly add in the milk, stirring constantly. Then add in the instant chicken.
Stir constantly until the mixture begins to thicken.
Once the sauce is bubbling and thickened, remove from heat and add in the dijon and parmesan cheese. Stir until the cheese is melted and the sauce is smooth.
Season with salt and pepper.
Remove the chicken from the oven once done.
Top each with some of that amazing sauce, about 2 tbsp. each.


The Best Bodyweight Exercises for Getting Fit Anywhere

5. Low Plank
Start in a high plank position with feet hip-width apart and shoulders over wrists. Lower onto elbows. Hold this position.


15-30 seconds, progress to 1 minute or more



prep time: 15 MINUTES cook time: 30 MINUTES total time: 45 MINUTES yield: 6 -8 SERVINGS

This delicious New England Clam Chowder recipe is lightened up a bit with a few simple tweaks, yet still just as creamy, hearty and delicious as ever!

4 slices bacon, diced
1 medium onion, diced
1 stalk celery, ends trimmed and diced
2 cloves garlic, minced
3 tablespoons all-purpose flour
1 (8 ounce) bottle clam juice
4 cups milk (I used 2%)
1 1/2 pounds Yukon gold or red potatoes, diced
1 bay leaf
1 teaspoon Old Bay seasoning
1/2 teaspoon dried thyme
2 (7-ounce) cans minced clams (not drained, keep the juice)
sea salt and freshly-cracked black pepper
optional garnish: chopped fresh chives or green onions, dash of hot sauce

Heat a large stockpot over medium-high heat. Add diced bacon and cook until crispy, stirring occasionally. Transfer the bacon to a separate plate using a slotted spoon, reserving about 2 tablespoons of bacon grease in the stockpot. (Discard any extra grease, or you can substitute butter in place of the 2 tablespoons of bacon grease.)
Add onion and sauté for 5 minutes, stirring occasionally. Add celery and garlic, and sauté for an additional minute, stirring occasionally. Add flour* and stir until combined. Sauté for an additional minute to cook the flour, stirring occasionally. Add in the clam juice and stir until combined. Add in the milk, potatoes, bay leaf, Old Bay, thyme, half of the bacon bits and stir until combined. Continue cooking until the mixture reaches a simmer, stirring occasionally.
Reduce heat to medium-low, cover, and simmer for about 10-15 minutes or until the potatoes are soft, stirring every few minutes so that the bottom does not burn.
Once the potatoes have softened, stir in the clams and half of the cooked bacon. Remove the bay leaf. Taste the soup, and then season with salt and pepper as needed.
Serve warm, garnished with the remaining bacon bits and any other desired toppings. Or store in a sealed container and refrigerate for up to 3 days.

Photos from Healthy Times Ahead's post 03/11/2020

The Best Bodyweight Exercises for Getting Fit Anywhere

4. Core: Dead Bug
Lie on back with legs in tabletop, calves parallel to the ground, arms extended up toward the ceiling.

Extend one arm back and the opposite leg down, hovering an inch off the ground, then return to the start.

Complete all reps on one side before switching to the other side.


8 per side



10 mins
1 hr
1 hr 10 mins

Tuna casserole, the quintessential American dish. Perfect for potlucks and under $10 to make. Made with canned tuna, mushrooms, peas and noodles in a creamy sauce (and no canned soup) finished with toasted breadcrumbs – so good!

6 oz no-yolk noodles, Ronzoni Healthy Harvest, or brown rice pasta for gluten free
1 tbsp butter
1 medium onion, minced fine
3 tbsp flour, gluten free use rice flour
1 3/4 cups fat free chicken broth
1 cup 1% milk
1 oz sherry, optional
10 oz sliced baby bella mushrooms
1 cup frozen petite peas, thawed
2 5 oz cans tuna in water, drained (I used albacore)
4 oz 50% reduced fat sharp cheddar, I used Cabot
cooking spray
2 tbsp parmesan cheese
2 tbsp whole wheat seasoned breadcrumbs

Cook noodles in salted water until al dente, or slightly undercooked by 2 minutes. Set aside.
Melt the butter in a large deep skillet. Add onions and cook on medium heat until soft, about 5 minutes.
Add the flour and a pinch of salt and stir well, cooking an additional 2-3 minutes on medium-low heat
Preheat oven to 375°. Lightly spray 9 x 12 casserole with butter flavored cooking spray.
Slowly whisk in the chicken broth until well combined, increasing heat to medium and whisking well for 30 seconds, then add the milk and bring to a boil.
When boiling, add sherry, mushrooms and petite peas, adjust salt and pepper to taste and simmer on medium, mixing occasionally until it thickens (about 7 to 9 minutes).
Add drained tuna, stirring another minute.
Remove from heat and add the reduced fat sharp cheddar and mix well until it melts. Add the noodles to the sauce and mix well until evenly coated.
Pour into casserole and top with parmesan cheese and breadcrumbs. Spray a little more cooking spray and top and bake for about 25 minutes.
Place under the broiler a few minutes to get the crumbs crisp (careful not to burn).


The Best Bodyweight Exercises for Getting Fit Anywhere

3. Core: Bird-Dog
Get into an all-fours position with palms flat on the floor and shoulder-width apart. Brace abs, and raise the opposite arm and leg until they're parallel to the floor. Hold for 5 to 10 seconds.


8 per side



prep time: 15 MINUTES cook time: 240 MINUTES total time: 255 MINUTES yield: 8 -10 SERVINGS

This slow cooker turkey taco chili recipe only takes minutes to prepare, and is the perfect warm (and simple!) comfort food for chilly days.

1 Tablespoon olive oil
2 pounds lean ground turkey
1 medium red or yellow onion, peeled and diced
4 cloves garlic, minced
2 (15 ounce) cans tomato sauce
2 (14 ounce) cans diced tomatoes
1 (15 ounce) can black beans, rinsed and drained
1 (15 ounce) can dark red kidney beans, rinsed and drained
1 (15 ounce) can light red kidney beans, rinsed and drained
1 (15 ounce) can whole kernel corn, drained
1 (4 ounce) can Old El Paso™ Chopped Green Chiles
1 cup beer or chicken broth
1 packet (¼ cup) Old El Paso™ Taco Seasoning
1 Tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon salt
1 teaspoon sugar
½ teaspoon black pepper
optional toppings: shredded cheddar cheese, crushed tortilla chips or strips, thinly-sliced green onions, sour cream, salsa, etc.

Heat oil in a large saute pan over medium-high heat. Add the ground turkey and saute until completely browned, about 6-8 minutes, using a spoon to stir and break up the meet as it cooks. Drain the cooked turkey of any excess liquid, then transfer the turkey to the pot of a slow cooker.
Add all of the remaining ingredients (minus the toppings), and stir to combine. Cook on low for 6-8 hours, or on high for 3-4 hours, until the soup is cooked through.
Serve warm, garnished with optional toppings if desired.

Photos from Healthy Times Ahead's post 29/10/2020

The Best Bodyweight Exercises for Getting Fit Anywhere

2. Core: Bear Crawl
Start on all fours, with knees hovering 2 inches above the ground.

Keeping back flat and core tight, move opposite arm and leg forward 2 inches in a controlled manner. Repeat with the other side.

Move forward for 4 total steps, then backward for 4 steps.


4 forward, 4 backward

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