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October 20, 2025
Good morning beautiful friends!
A wildly wonderful weekend celebrating my cousin's 30th birthday, shopping for apples, lots of chores and an invigorating 2 mile walk in the rain (glad I had a new raincoat). The sun peeped out as I was heading home, which I knew was Mother Nature's way of saying "it won't rain long, keep going". 🌞🌈
It was that kind of rainy-ish Sunday that had most people indoors here and making pots of chili. Sunday's always stir up childhood memories of visiting my Italian grandparents. We had spaghetti and meatballs every Sunday for most of my childhood. Sitting around the table and sharing a meal are some of my fondest memories. There were 2 things you could always count on - 1) Grandma Carovillano pinching your cheeks and 2) serving ladle after ladle of pasta like it was going to be our last meal. The sauce was homemade; the kitchen smelled like garlic, and I just adored everything about "Spaghetti Sunday". Looking back, I wish I would have been more conscious of portions, as I'm sure a heavy dose of pasta every week led to my weight fluctuations over the years. (Dear younger me, it's okay, let it go)
Now that I've adopted some healthier habits, I like to lean in on Sunday as "Spaghetti Sunday" every now and then. So, tonight I made chicken meatballs, with pasta, sauce and mushrooms.
Easy Spaghetti Sunday (feeds 2 to 3)
1 jar of Prego or favorite sauce (Raos is popular)
1 pack of mushrooms to sauté
*Your choice of pasta: bowtie, protein pasta, spaghetti squash or zucchini noodles.
Bake chicken meatballs to serve with pasta and sauce (makes 19 to 20 meatballs)
Recipe (picture below)
1lb 98% lean ground chicken
1 egg
1/3 cup Italian breadcrumbs
1/3 cup part skim ricotta
1 clove of garlic
1/4 tsp each salt & pepper
1/4 c shredded or grated parmesan (optional)
(4 meatballs is 3WW pts with parmesan)
Preheat oven to 450 degrees. Mix together and form balls. Place on parchment lined cookie sheet. Spray the tops with cooking spray and bake for 10 to 14 minutes.
*I measured 1 cup of cooked bowtie pasta and topped with a spoonful of marinara sauce with mushrooms (adds fiber) with 4 meatballs.
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What food traditions are rooted in your childhood?
What can you swap or change to make it a healthier version and still feel nostalgic?
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Looking forward to the week ahead. I'm planning on short Barre routines for strength and to move with intention.
Stay tuned for more food related stories and navigating a season full of celebrations.
Grateful you're here. 🙏🏻
"For everything there is a season, and a time for every purpose under heaven:
a time to be born and a time to die,
a time to plant and a time to uproot,
a time to kill and a time to heal,
a time to tear down and a time to build,
a time to weep and a time to laugh,
a time to mourn and a time to dance."
-Ecclesiastes 3:1-4
To a week of healthy and happy,
Coach Amy 🥑
National Board-Certified Health & Wellness Coach
Mobile: 502.727.5295
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