Healthy Food, Yes, It's Important!

I am no different that the average person who battles with their weight. I too wish I was the weight I was when I first thought I was fat. Oh was I skinny then and I truly had issues with myself. As I sit here and shake my head, I can't really explain how or why I have bashed myself over the years and forced myself to yo-yo diet to shed a few pounds here and there! For crying out loud, I'm a chef! I know better! I know what to do! I know how to do it! Yet, I still fail miserably when it comes to sticking to a healthy routine of eating right and exercising on a consistent basis. Wait... My issue is food, not workouts. I workout all the time so I'm not the whale-on-the-beach! I'm perfectly ok if you gasped or are laughing hysterically at my comment, but it's my reality and one that I must get a handle on or there will be serious health issues to face from MY food choices.

Hi, my name is Courtney and I no longer want to be a charter member of the "fork to mouth disease" club! All jokes aside, food, is what will make or break your progress. Eating healthier meals is not a change most people can make overnight, so I encourage you to take it one day at a time and plan, plan, plan! To jump start a slow metabolism, you should start eating 5-6 smaller meals per day and track the calorie count for these meals. Their are numerous fitness apps you can download to keep track or your calories. Install one, plug in your current weight and goal weight, and commit to tracking calories everyday for a month. Also, if you're not used to working out, commit to two or three days per week and walk for 30 minutes. 

Thank you for spending five minutes of your time reading my culinary journey. I hope I can inspire you to get up, workout, and take control of your heart health by making better food choices. Below is a 15 minute recipe that you can make five days this week. The key is to switch it up by using different seasonings and proteins. If you make this meal, please comment on this post or share an image on social media and tag me @chefcourt1 or hashtag #chefcourtneybrown.


Five Recipes in One | 15 Minute Meal | Serves Four

  • 2-3c Protein (shrimp, diced chicken breast, sliced pork, sliced beef or tofu chunks - 4-6oz each serving)
  • 1.5c colored bell peppers cut into chunks
  • 2c broccoli or asparagus
  • 1.5c mushrooms
  • 1 medium onion cut in chunks
  • 1Tb minced garlic
  • seasoning options (3Tb soy sauce, 3Tb fresh lemon juice, 3Tb Sriracha, 1/4c sweet chili, or 1/4c teriyaki)

In a large skillet, spray with non-stick cooking spray. Add protein first, season with salt and pepper, then top with other ingredients. Add 3Tb water and cover. Cook on medium heat for 8 minutes. Stir, then add your seasoning option of choice and cook an additional 4-5 minutes.  Serve with brown or white rice, quinoa, or extra side of veggies.