Rebekah Royal - Healthy Living

06/13/2026

Just a reminder how fickle weight loss can be. In the past seven days I’ve gone back and forth with two pounds. Like a yoyo. That’s when I usually can get discouraged and give up. BUT today I dropped two and a half pounds from yesterday. Now I’m really motivated. The secret…stay consistent and keep going.

06/13/2026

Ok who knew all this information on cottage cheese?

https://www.instagram.com/p/DZblnA2lkhX/?img_index=9&igsh=MWdtdmkzaW1raTNuaA==

06/09/2026

I will try this one soon.

Tis the season for zucchini!
This is a delicious way to incoporate a seasonal veggie!

These are yummy by themselves or for an appetizer.
👨‍🍳Cheesy zucchini sticks 👨‍🍳
Makes 3 servings and per serving you receive:
· 1/3 lean protein
· 3 greens
· 3 condiments
INGREDIENTS
4 ½ cups zucchini
¼ cup parmesan cheese, grated
1 teaspoon garlic powder
½ teaspoon pepper
½ teaspoon red pepper flakes
¼ teaspoon salt
1 large egg
⅓ cup part-skim cheddar cheese
½ cup part-skim mozzarella cheese
PREPARATION
1. Preheat oven to 400ºF/220ºC.
2. Grate zucchini into a medium bowl.
3. Transfer grated zucchini into a large bowl and add garlic powder, parmesan cheese, salt, pepper, red pepper flakes, and egg. Mix together.
4. Pour the mixture onto a small towel and wring the excess fluid from mix.
4. Place a piece of parchment paper on a baking sheet and spread mixture evenly into a square about a ½-inch thick.
5. Bake for 35-40 minutes or until middle has thickened.
6. Remove from oven and spread cheddar and mozzarella cheese over top .
7. Place back in the oven at 350ºF/175ºC for 10 more minutes or until cheese melts and is bubbling.
8. Let cool for 5 minutes! Slice into equal portions! ENJOY

06/08/2026

06/05/2026

This is one of our favorites. I was so excited to surprisingly find a dish of this casserole frozen in my freezer from the last time I made it. It was SO good!

Sour Cream Beef Bake
Makes 6 servings

Per serving
1 Lean
3 Green
2 Condiments

5 cups cauliflower rice
15 ounces cooked 85-94% lean ground beef
2 Cups low-carb pasta sauce
1/2 Cup sour cream
1 1/2 Cup 1% cottage cheese
2 Cups reduced fat shredded cheese
1/2 Cup green onion
1/2 Teaspoon salt
1 Teaspoon pepper

Preheat oven to 350.
Place the cauliflower rice in a 2.5-quart baking dish. Microwave 4-5 minutes or until tender but not mushy.
After cooking, set aside (leave in the casserole dish).
In a large skillet or pot, cook the ground beef over medium-high heat until browned, 7-10 minutes.
Drain and stir in the tomato sauce, salt, and pepper.
In a mixing bowl, stir together the cottage cheese and sour cream. Mix in the sliced green onions.
Pour the sour cream mixture into the cauliflower rice (that’s in the casserole dish) and mix well.
Pour half of the beef mixture over the cauliflower rice mixture.
Spread with the back of a spoon to even. Top with 1 cup of the cheddar cheese.
Repeat with the remaining beef mixture and cheese, ending with the cheese.
Bake at 350 for 20 minutes

05/28/2026

04/27/2026

I haven’t tried this yet.
My friend, Rachel posted it.

Honey Jalapeno Pineapple Salmon

Ingredients:
4 salmon fillets
1/2 cup pineapple chunks
2 tbsp jalapeños, sliced
1/4 cup honey
1/4 cup soy sauce
2 tbsp lime juice
2 cloves garlic, minced
1 tsp ginger, minced
2 tbsp olive oil
Salt and pepper to taste
Green onions, chopped (for garnish)

Instructions:
Prepare Marinade: In a bowl, whisk together honey, soy sauce, lime juice, minced garlic, and minced ginger.
Marinate Salmon: Place the salmon fillets in a shallow dish or a resealable plastic bag. Pour the marinade over the salmon, ensuring each fillet is well coated. Marinate in the refrigerator for at least 30 minutes.

Cook Salmon: In a large skillet, heat the olive oil over medium-high heat. Remove the salmon from the marinade and season with salt and pepper. Reserve the marinade.

Sear Salmon: Place the salmon fillets in the skillet, skin side down. Cook for about 4-5 minutes per side, or until the salmon is cooked through and has a nice sear. Remove from the skillet and set aside.

Make Sauce: In the same skillet, add the reserved marinade and bring it to a simmer. Cook for 2-3 minutes until the sauce thickens slightly.

Add Pineapple and Jalapeños: Stir in the pineapple chunks and sliced jalapeños. Cook for another 2 minutes until heated through.

Combine: Return the cooked salmon to the skillet, spooning the sauce over the fillets to coat them in the sticky, sweet, and spicy sauce.

Garnish and Serve: Garnish with chopped green onions. Serve hot with your favorite side dish.

02/10/2026

Your body is constantly scanning the environment for signals of danger or safety.

That information flows through your autonomic nervous system, shaping how your gut functions, how your immune system responds, and how your hormones are released and regulated.

When you live in a state of chronic stress, your sympathetic nervous system stays switched on. This alters gut motility and digestion, increases intestinal permeability, disrupts immune balance, and promotes low-grade inflammation. Over time, repair and regeneration take a back seat to survival.

When you feel safe, calm, and socially connected, the parasympathetic nervous system becomes dominant. This state supports digestion, immune regulation, metabolic balance, and cellular repair.

That is why nervous system regulation is foundational to health. Drop a YES below, and I’ll DM you some quick tips on how to support it, practically and biologically. 🧘‍♀️

02/06/2026

Sitting for hours at a time doesn’t just affect your energy, it can seriously disrupt blood sugar control.

A recent study reveals that interrupting prolonged sitting with short bursts of movement can significantly improve glycemic control.

In the study, participants who performed 3 minutes of walking or 10 bodyweight squats every 45 minutes had better blood sugar regulation compared to those who stayed seated or even those who took a single 30-minute walk.

These frequent, targeted bursts of activity were shown to activate key muscle groups like the quadriceps and glutes, leading to better glucose management throughout the day.

This is proof that you don’t need to spend hours in the gym to support your metabolic health.

DOI/10.1111/sms.14628

01/30/2026