Recipe: You won't believe how easy (and delicious!) this spaghetti squash is

It's no secret I love spaghetti squash. In a previous blog post, I wrote about the health benefits and basically why it rocks, so check it out if you haven't already. This recipe is my latest take on the versatile vegetable, and it's easily now one of my favorites. With the perfect amount of flavor, it's a staple side or base to a main dish.


  • 1 large spaghetti squash

  • 2 tablespoons olive oil

  • Salt

  • Black pepper

  • 2 medium garlic cloves, finely chopped

  • 2 tablespoons finely chopped shallots

  • 1/3 cup finely grated Parmigiano-Reggiano cheese


  1. Preheat oven to 400 degrees

  2. Cut spaghetti squash length-wise and scrape the seeds out with a spoon

  3. Brush the inside of the squash halves with 1 tbsp oil (1/2 tbsp each) and season generously with salt and pepper

  4. Place the halves face up on a baking sheet for about 30 minutes, or until tender when poked with a fork. Then, remove from the oven and let sit until cool enough to touch.

  5. Use a fork to scrape the inside of the squash, creating spaghetti-like strands. Set aside.

  6. Heat the remaining oil in a large saucepan over medium heat for 2-3 minutes. Add garlic and shallots, season with salt and pepper, and cook until lightly brown (about 3 minutes).

  7. Turn off heat, add cheese and reserved spaghetti squash to the pan. Use tongs to evenly coat.

  8. Enjoy!

Note: If you want to use this as a main course instead of a side dish, just add protein! Ground turkey, lean ground beef, chicken sausage, shrimp, salmon or chicken (grilled, baked, rotisserie) are all great options.

To have extras for later and/or use as the base of a meal, consider cooking 2 spaghetti squashes at the same time.

Nutrition: Per serving (about 1/4 of recipe): 3g carb, 3g protein, 8g fat - 96 calories

I’d like to introduce you to Roger

Roger Zetah knows a thing or two about investments, to say the least. He spends his weekdays clocking long hours at the office as a 58-year-old CPA (certified public accountant). Though, that’s not the particular facet of his life that fascinated me: it’s his investment in health in and out of the CrossFit gym we attend together.

When he’s not hitting the workout of the day with the class, he’s in the back training to improve his olympic weightlifting mechanics. He’s an accomplished athlete, missing qualifying for Regionals as a Masters competitor by only 35 spots and 5 spots, respectively, the last two years. And for those who know as little about the Masters category as I: it’s a worldwide competition where only 200 of the best move on to Regionals. I got curious about what keeps him going; age aside, at a time when so many people across the board struggle to maintain consistency of gym attendance. So I asked him if we could chat after a workout.

He’s certainly got an admirable level of determination, which became painfully clear when I found out his first CrossFit workout ever, five years ago, involved 100 thrusters.

I loved a particular story he shared: when he was focused on getting his muscle-up, he actually changed his license plate to say “muscle-up” to constantly remind him. Then he got it! Maybe if I borrow his car, my gymnastics will improve too.

With my knowledge on nutrition I was pretty convinced he was killing it the kitchen too, but of course I had to ask.

“It’s huge how much eating impacts performance,” Roger said.

He wasn’t at all shy to admit he absolutely dreads cooking, but suffers through time in the kitchen every Sunday to meal prep and set himself up for success, thus being able to avoid the task for the next six days. Chicken breast (particularly prepared through his newfound love of the crockpot), ground turkey, a variety of vegetables, hard-boiled eggs, sweet potatoes and small amounts of fruit are on the menu for his typical day.

He explained that weighing and measuring his food doesn’t interest him, though he did go strict Paleo for 42 days at an old gym for a group challenge where he dropped to an unsustainable 4% body fat.

“For the first two weeks (on Paleo) I didn’t want to be around sharp instruments,” Roger joked. “And performance wise I didn’t have enough energy.”

After ditching that method, he’s discovered that intuitively eating quality foods keeps him feeling good in the gym and satisfied throughout the day. Well, that and a little bit of dark chocolate.

“I have a small piece of dark chocolate almost every day. I get my fix and I’m done,” he admits. The minor indulgence keeps him on track, as he doesn’t entertain cheat meals or cheat days. He went on to tell me that he doesn’t ever feel deprived by structuring his nutrition this way.

“Once I started eating better, I stopped craving things. I look at bread and ice cream and to me, it’s not food,” he said.

I pressed for what motivates him to keep his health on the forefront of his priorities, especially with his circumstances: his wife is a recent cancer survivor, he works full-time and hates prepping his food. Crushing excuses like thrusters.

“I feel better. I like working out and I can do things people my age can’t do,” he said. “Everyone at Magna that comes to workout that works out hard inspires me, whether they’re a beginner or have been here 5 years.”

He offered me some of his best advice to share: “If you fall off the track, don’t stay off. And be patient, everything will come in time with discipline.”

I really believe that every person you meet has something to offer. And all too often the opportunity is missed. How frequently do you stare at your phone checking out at the grocery store, instead of engaging with the associate helping you? Or come to the gym and make friendly nods, but never actually learn about the people you’re sweating with? These people all have stories, passions, inspirations and knowledge that is just waiting to be shared.

Thank you Roger, for sharing a piece of your story with me.



Recipe: Turkey Stuffed Peppers

I tend to keep my cooking pretty easy by focusing on rotating between a few staple items and mixing things up with spice and flavorful, nutrient-dense complimentary ingredients. For more on my simplistic approach, check out my meal prep strategy here. But in this case, it was a chilly evening and I was feeling creative, so I decided to try something new in the kitchen and it did not disappoint. These turkey stuffed peppers are full of flavor, perfectly satisfying and packed with wholesome goodness. Give them a try, and let me know what you think!


  • 1 lb 99% lean ground turkey
  • 1 clove garlic, minced
  • 1/4 cup onion, minced
  • 1 tbsp fresh cilantro, chopped 
  • 1 tsp garlic powder
  • 1 tsp cumin powder
  • 1 tsp salt
  • 3 large red bell peppers
  • 1 cup chicken broth
  • 1/4 cup tomato sauce
  • 1 1/2 cups cooked brown rice
  • Nonstick spray
  • 6 tbsp shredded cheddar cheese


  1. Heat oven to 400°F.
  2. Lightly coat medium skillet with nonstick spray and turn to medium heat.
  3. Add onion, garlic and cilantro to pan and sauté about 2 minutes
  4. Add ground turkey, salt, garlic powder and cumin to pan. Cook for about 5 minutes, or until meat is cooked through.
  5. Add 1/4 cup of tomato sauce and 1/2 cup of chicken broth to pan, mix well and simmer on low for about 5 minutes.
  6. Combine cooked rice and meat together.
  7. Cut the bell peppers in half lengthwise, and remove all seeds. Spoon 2/3 cup meat mixture into each pepper half and place in a 9 x 13-inch baking dish. Top each with 1 tbsp cheese.
  8. Pour the remainder of the chicken broth on the bottom of the pan. Cover tightly with aluminum foil and bake for about 45 minutes.
  9. Be careful when removing the foil. Let cool for a few minutes before eating, and enjoy! 


1 serving = half a pepper, makes 6 servings. Per serving: 30.4g carb, 24.2g protein, 4.5g fat | 259 calories

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Happy Birthday to Hey Preslie Nutrition!

January 21st marked the first year of business for Hey Preslie Nutrition. To thank the clients, friends and family who made this year so amazing, I brought everyone in the Phoenix-area together to celebrate. Thank YOU for all of your support, and I'm so excited to continue sharing my passion for teaching sustainable nutrition with you in the years to come.

15 Tips for Super Bowl Sunday

What doesn’t bend will eventually break. If your nutrition regimen is so strict that it allows for zero flexibility, you’re far more likely to binge eat, create an unhealthy relationship with food and feel deprived. I hope you realize that none of those three side-effects are desirable results, or ones you’d associate with a sustainable lifestyle.

Cultivating a healthy, high quality of life and reaching your goals is a long-term game, and consistency is key.  I’ve compiled tried-and-true strategies and suggestions to help you enjoy your Super Bowl Sunday while keeping your nutrition goals in mind.

  1. Eat before you hit the party! Don’t show up starving so that you only eat the things you really want. In your meals/snacks prior to the game, load up on veggies and lean proteins to help your body feel satisfied of those valuable nutrients. By eating something before you arrive, you’ll only want to eat something there if it’s absolutely worth it.

  2. Make your indulgences worth it. Splurge a little on the really good stuff, not store-bought cookies or so-so potato salad. Consider that every time you eat, you’re making a choice. You’re saying “this is good fuel for my body, and/or what I want to spend my calories/macros on today.” Do you feel confident saying that about a crappy, store-bought cookie? Make your indulgences count.

  3. There are plenty of foods that don’t seem indulgent that you may eat at while watching the game that you wouldn’t ordinarily, like a hot dog bun, or nachos. I challenge you to be mindful in your choices and eat things you really want, not just because they’re there.

  4. Skip the hamburger or hot dog bun, wrap it in lettuce or eat it naked.

  5. Feel free to pack your plate, but then don’t go back for a second helping.

  6. Pickles have ton of salt, so snack some of those instead of potato chips for the salty satisfaction without the extra carbs and oils.

  7. Use your hand as a guide; have only that much (in size) of any potato, egg, or chicken salad. Aim for a minimum palm size of protein, and a thumb size of sauce or dip.

  8. Drinks lots of water: it will make you feel more full (and is really good for you, bonus!). Flavored sparkling water is a great substitution for soda or alcoholic drinks.

  9. Distance yourself from the temptation by picking a seat that’s not near the food table.

  10. Chew gum so you don’t nibble on something just for the sake of nibbling.

  11. Bring one of your favorite healthy dishes to share, so you’re in control of at least one item available to snack on.

  12. Don’t think about what you can’t/shouldn’t eat, instead add more good stuff! Pack on the veggies, fruit, and wholesome ingredients to whatever you’re eating -- which in turn, makes less room for the junk, both on your plate and in your belly.

  13. Look for better options, regardless of the options you’re given: when possible, pick leaner proteins like chicken, turkey or fish over beef.

  14. Moderation is key. Let’s say you eat 4 meals a day: breakfast, lunch, snack, dinner. That’s 28 times you eat in a given week. Now if you “cheat” or eat something less than ideal for one of those meals, that’s not even 4% of all the food you ate in those 7 days. I can assure you that in most cases, if you’re doing something quite well 96% of the time, the 4% won’t make a huge detrimental impact to your overall success. LeBron James, one of the best basketball players of all time, has a career shooting average of only about 50%. If he misses almost half the shots he makes and is still that good, you’ll be okay going a little off track on one meal in a week.

  15. Get right back on track Monday! Don’t let your flexible Sunday evening turn into an off-track week. The problem most people have with getting off track is the ability to get back ON track. A “cheat” meal is that: a meal. If you choose to have all of the food, calorie, indulging freedom during the game, keep it to a meal and remember that the next meal, and next day, should go right back to normal. In this situation, it can be really helpful to have your next meal planned. Your body may crave sugar or extra calories a little more once you’ve given it some, so already having a healthy meal in mind and the ingredients on hand helps you steer your wagon in the right direction quickly, and avoid detours.

Enjoying yourself without guilt isn’t an easy feat, but I encourage you to embrace life balance. Your nutrition goals, friends and family, and happiness will thank you for it.