Nutrition

7 Ways to Avoid Falling off the Healthy Eating Wagon

Whether you’ve been riding the healthy eating wagon for a week or a decade, it may always seem like a roller coaster ride- and that’s okay! It’s so easy to get side-tracked for days, weeks, even months at a time.

It’s Summer, so that means it’s barbecue season. That also means it’s bathing suit season. It’s this kind of back and forth struggle that’s enough to make someone go mad!

Keep reading to learn seven ways to protect yourself against the temptation to fall—or even jump off of your healthy eating wagon—on a daily basis.

1. Don’t Starve Yourself

Eating is a basic human need. Cut your calories in half over night or slash any specific food group out altogether for a prolonged period and you’ll land flat on your face in no time flat. When you’re eating for good health, you still need to eat. You’ll just need to go with healthy options and avoid eating more than your body needs to, to fuel itself throughout the day.

2. No Excuses

There are as many excuses to fall off the healthy kick as there are days in a year. So if you’re going to stay on board, you’re going to have to ignore the excuses and focus in on your goal: eating the right stuff. So, what do you do?

3. Stay Focused

Being mindful of your healthy eating ways is easy during the first few days. After all, you’ve spent years eating one way and now you’re changing everything up. In a week or so, however, it can be difficult to remember your desire to eat healthily and even harder to remember why you made that decision. Stay focused on your choices and why you made them by maintaining some level of accountability. Track your foods, practice portion control, step up your exercise game, etc. It’s all about building that positive momentum!

4. Get on the Right Wagon

Every person’s health goals and expectations are different. If you make drastic changes for the first time in your life and expect to shed 30 pounds in a week, you’re going to be disappointed as you yo-yo your way back to reality. Setting appropriate goals will help you stay on the wagon and help you surpass that next goal, as your wagon gets easier and easier to coast to the finish line.

5. Avoid Naysayers

Always struggled with your weight? Tried every diet plan known to man without success? Then you’re going to have a lot of folks who scoff at your desire to eat healthily. People will always judge and think/speak critically – it’s the world that we live in. Surround yourself with people who you know will love and support you, especially when times get tough. As many of you know, they certainly will and do. Once your lifestyle changes start to pay off, make sure to strut by the folks who said they’ll believe you’re serious about healthy eating when they see results and watch their jaws drop.

6. Stay Away from Triggers

One reason healthy eating is difficult for so many is that unhealthy eating tastes so good! Understanding this and understanding when you most want unhealthy food options will help you stay on the fast track. Eat everything in sight when you’re alone? Give someone a phone call when no one is around. Practice the art of self-distraction and you’ll find self-discipline.

7. Know How to Get Back On

You should aim to stay on the healthy eating wagon all day, every day. But you should also be ready when you fall off. While you can find any number of ways to get back on the wagon, the best is to just do it! Admit you goofed up, recommit yourself to healthy living, and start living the healthy life you deserve once again. Don’t wait for that next big event to prompt you to initiate change. Dig down deep, find the internal motivators and make it happen.

Strawberry MicroGreen Salad

Microgreens are tiny leafed vegetables that are harvested when less than two inches tall. They have remarkably intense flavor and high levels of vitamins and minerals. Pair this salad with a piece of lean meat for an excellent, light meal.

Servings: 4

Here’s what you need…

  • 3 cups organic microgreens
  • 1 cup sliced strawberry
  • strawberry dressing (6 strawberries, 1 Tablespoon balsamic vinegar, 1 teaspoon honey, 1 teaspoon olive oil, dash of salt and pepper — blended)
  • 1/4 cup chopped walnuts
  1. Toss the microgreens with strawberries and dressing. Sprinkle with walnuts.

Nutritional Analysis: One serving equals: 124 calories, 6g fat, 8g carbohydrate, 3g fiber, and 2g protein.

Time for a Summer Shape-up

It’s that time of year again! No more excuses and no more halfway doing it. You’ve got to go all out to look and feel your best, just in time for Summer. But before you set up shop in the corner doing 3.7 million sit-ups, you should know that as helpful as it is to have a strong core for overall health, there are much more effective ways to get the results that you crave.

FITNESS
What you need is a full-body exercise routine that really gets your heart pumping. That means on top of a solid foundation of strength-training exercises, you’ll want to pile on plenty of high intensity cardio exercises to really jump-start your metabolism. Try a class that takes you out of your comfort zone or sit down with one of our health & fitness specialists for a complimentary consultation. We’d be happy to help you develop a routine that makes the most sense for you and your schedule.

NUTRITION
Food journaling is a critical component to weight management. Documenting what you eat throughout the day makes you more accountable for the choices you make. The simple action of tracking your food intake is a constant reminder that you are choosing to pay attention to your health and well-being. In time, you’ll start to understand where your calories are coming from and the nutritional balance of your meals and snacks. This knowledge will make it easier to make the necessary changes to your diet and lifestyle. Then, if your stomach is upset, you feel unusually tired or sluggish, bloated, unsatisfied, etc., you can look back and see which foods made you feel this way.

Follow this link to set up an online food journal through MyFitnessPal!

Fitness Oatmeal

This oatmeal is packing a powerful ingredient – protein. Mix a scoop of your favorite protein powder into your oatmeal to transform it into a quick and healthy breakfast.

Servings: 1

Here’s what you need…
½cup whole grain oats
1 cup water
dash of sea salt
1 scoop high quality protein
1 tablespoon chopped macadamia nuts
1 tablespoon golden raisins
Mix the oats, water and salt together in a microwave safe bowl. Microwave on high for 2 to 4 minutes.
Stir in protein, top with nuts and raisins.
Nutritional Analysis: One serving equals: 325 calories, 7g fat, 41g carbohydrate, 10g fiber, and 26g protein.

Anti-Aging Foods?

Anti-Aging Foods?
It’s no secret that we are what we eat. So much of our health and overall well-being is determined by what we choose to put into our bodies. So, how can we ensure we’re making the best choices?

More Meat, Please

Like getting your protein fix from meats? If you’re in the market for young-looking skin, you’ll be pleased to know that eating meat can help you get there. Just be careful, because not all meats are created equal.

For increased collagen that keeps your skin elastic, and vibrant, lean meats are the way to go. More into fish? Then get your fill of salmon. Full of the amazing omega-3 fatty acids that has been the talk of the medical community for years, salmon helps improve your circulation, all while giving your skin that healthy glow you want, and keeping your skin from getting too dry.

Fruits & Veggies, Too

Beside your meats (or in lieu of them if you’re not a meat-eater), you’ll want a healthy helping of fruits and vegetables.

What kind of fruits and vegetables can help you out? When it comes to your skin’s health, any fruit or vegetable is useful. Just remember that the more color a fruit has, the more nutrients it holds. The more nutrients, the better it is for your skin!

A few of the best include the following:

  • avocados—they provide healthy, monounsaturated fats that help your skin stay well hydrated
  • oranges—full of cell-hydrating water, vitamin C does double duty by helping create collagen, which keeps your skin plump and smooth
  • grapes—a particular chemical called resveratrol comes from grape skins and is remarkably efficient at fighting inflammation and bringing the aging process to a nice, slow pace
  • pomegranates—on top of fighting free radicals, they help preserve the collagen you’ve worked so hard to get in the first place
  • blueberries—they’re small and full of antioxidants that fight the damage to your skin caused by free radicals, sun damage, and stress
  • kale and spinach—these and other leafy greens serve to protect against damage done to your skin by the sun, improve your skin’s elasticity (which helps you look younger), and keep your skin as hydrated as possible
  • cauliflower and Brussels sprouts—they may not look like much, but they’re loaded with antioxidants and give your immune system a boost, while cauliflower even works to keep your teeth whiter (little know fact).

And a Little Grain

It’s hard to eat meal after meal without getting a little bit of grain in your diet. Fortunately for you, there is a way to make your grain intake lend your skin a helping hand. How? By eating oats. Oats, such as those found in oatmeal, are made up of complex carbohydrates and are low on the glycemic scale. Additionally, oats are full of plant-based chemicals that are responsible for preventing skin cell damage. When you have healthier skin, you have a healthier you — who looks young and happy and is ready to take on the world!

To look even younger, a challenging and consistent exercise program is a must. Here’s why…

Exercise is the only proven way to drastically combat aging and to regain your youthful body. In fact, most people are able to regain up to 1/3 of their muscle strength and mass after participating in an exercise program for just a couple of months. Many studies have also shown that seniors who exercise regularly live longer than those who don’t. No real surprise there!

Call or email us today and we’ll get you started on an exercise plan that’s designed to get you looking and feeling younger than you have in decades!

Slow Cooker Chicken Tacos

Here’s a simple, delicious dinner that your whole family will love. Simply throw the chicken ingredients into the slow cooker in the morning, and come home to a healthy, flavorful meal.

Servings: 8

Here’s what you need:

  • 2 lbs boneless, skinless chicken thighs
  • 3 bell peppers (any color), thinly sliced
  • 1 yellow onion, thinly sliced
  • 1 (4oz) can green chiles, chopped (I use mild!)
  • 1 (14oz) can diced tomatoes
  • 1 (16oz) jar green salsa
  • 4 cloves garlic, minced
  • ¼ cup cilantro, chopped plus more for garnish
  • 1 Tablespoon ground cumin
  • 1 Tablespoon chili powder
  • 1 Tablespoon fajita seasoning
  • 2 teaspoon sea salt
  • ½ teaspoon black pepper
  • Large lettuce leaves
  • Avocado, sliced
  1. Combine all of the ingredients, except the lettuce leaves and avocado, in a slow cooker. Cover and cook on low for 5 hours.
  2. Remove the chicken thighs, shred with a fork, and mix back in. Serve, using a slotted spoon, on the lettuce leaves. Garnish with sliced avocado, chopped cilantro and a sprinkle of fajita seasoning.
  3. Enjoy!

Nutritional Analysis: One serving equals: 202 calories, 6g fat, 589mg sodium, 14g carbohydrate, 5g fiber, and 20g protein.

Roasted Red Pepper Soup

Here’s a simple soup recipe using only fresh ingredients. Soup that’s made fresh is so much more nutritious and delicious than soup from a can. Seek out organic produce for the highest nutrition and the purest flavor.

Servings: 4

Here’s what you need:

  • 5 red bell peppers, roasted, peeled and seeded
  • 4 cups of chicken broth
  • 1 can of coconut milk
  • 2 teaspoons of lemon juice
  • 1 teaspoon of sea salt
  • dash of black pepper
  • 1 teaspoon of smoked paprika
  • 1 Tablespoon of nutritional yeast
  1. Roast the bell peppers on a grill pan. Let them get really blackened. Place in a closed paper bag for 15 minutes. Peel off the skin, remove the seeds and stem.
  2. Transfer the roasted peppers and the remaining ingredients in a high speed blender or food processor. Blend until smooth then heat on the stove. It’s really delicious chilled, too. Garnish with a Tablespoon of coconut milk and chopped parsley. Enjoy!

Nutritional Analysis: One serving equals: 227 calories, 18g fat, 512mg sodium, 11g carbohydrate, 3g fiber, and 6g protein

Fennel, Celery and Green Apple Slaw

Here’s a light and refreshing salad that’s filled with healthy fiber. Fresh tarragon, fennel and lemon juice lend vibrant flavors, eliminating the need for fattening, store bought salad dressing. Serve alongside a portion of lean protein for the perfect, fitness approved meal.

Servings: 2

Here’s what you need:

  • 2 Tablespoons olive oil
  • 1 Tablespoon Apple Cider Vinegar
  • 1 Tablespoon fresh tarragon, minced
  • 1 teaspoon lemon juice
  • zest from 1 lemon
  • 2 celery sticks plus the leaves
  • 1 fennel bulb, plus the fronds
  • 1 green apple
  • dash of salt and pepper
  1. In a small bowl combine the oil, vinegar, tarragon, lemon juice and zest. Set aside.
  2. Using a mandoline slicer on the thinnest setting, thinly slice the celery, fennel bulb and green apple. Place in a medium bowl. Chop the celery leaves and fennel fronds and add to the bowl.
  3. Toss the salad with the dressing and season with salt and pepper. Enjoy!

Nutritional Analysis: One serving equals: 219 calories, 14g fat, 192mg sodium, 23g carbohydrate, 7g fiber, and 3g protein

7 Family Friendly Weeknight Dinner Recipes

A client recently asked me to share my best tip for losing a lot of weight quickly, not something we would ever condone. Of course, she didn’t like this answer. She exercises regularly but wanted another way to accelerate her results. So, here’s how I responded…

Stop eating unhealthy, high calorie dinners.

This is a tough one for most of you. Life, work and family are hectic and time consuming, so the concept of eating a healthy, simply prepared dinner seems completely out of reach.

The truth is that we overcomplicate the idea of a healthy dinner. I suspect this is because we are so used to eating out at restaurants where entrees are accompanied by sides, sauces and garnishes.

Here are 7 truly healthy dinners that are quick and simple to make…

1) Roasted Broccoli & Poached Eggs: Toss chopped broccoli with a little olive oil, sea salt and minced garlic and roast on a baking sheet at 425F for 25 minutes. Drizzle with lemon juice and serve with poached eggs.

2) Slow Cooker Beef Short Ribs & Sautéed Kale:Brown 8 beef short ribs in a skillet with coconut oil. Place in a slow cooker with ½ cup liquid aminos (healthier soy sauce), 1/3 cup coconut palm sugar, ¼ cup apple cider vinegar, 1 Tablespoon crushed garlic, 1 Tablespoon crushed ginger and ½ teaspoon ground red pepper. Cover and cook on high for 6 hours. Serve with sautéed kale.

3) Super Greens Salad & Roasted Chicken: Combine a mixture of super greens in a large bowl: baby spinach, beet leaves, arugula and kale. Top with sliced, grilled chicken and drizzle with balsamic vinegar glaze.

4) Baked Catfish & Shredded Cabbage: Grease a casserole dish with olive oil and scatter 1 cup of chopped cilantro over the bottom of the dish. Wash and pat dry 4 catfish fillets. Rub the fillets with curry powder, sea salt and sweet paprika. Lay the fillets evenly in the dish, over the cilantro. Drizzle the fillets with lemon juice and sprinkle with chopped garlic. Bake for 30 minutes at 350F. Serve with shredded cabbage.

5) Stir Fried Chicken & Veggies on Cauliflower Rice:Sauté chicken breast, sliced onions and sliced bell peppers in a skillet with olive oil. Season with sea salt, black pepper and fajita seasoning. Set aside. Cut a head of cauliflower into small pieces and run through a food processor with the shredding attachment. Sauté the shredded cauliflower for 5 minutes in a skillet with a teaspoon of olive oil. Serve the chicken and veggies on top of the cauliflower rice with a side of soy sauce.

6) Smoked Salmon Omelet & Sliced Tomatoes: Whisk together 3 eggs with a sprinkle of sea salt and black pepper. Cook in a heated skillet with a teaspoon of olive oil. Line the egg with smoked salmon and a sprinkle of shredded cheese. Fold the egg over the salmon and cheese, and serve with sliced tomatoes.

7) One Pot Chicken & Veggies: In a large skillet, brown a pound of chicken tenders in olive oil. Season with sea salt, black pepper, dried basil, crushed rosemary, sweet paprika, dried thyme, dried parsley and cumin. Add 4 cups of chopped veggies (zucchini, onion, tomatoes) and 4 cloves of chopped garlic. Cover and simmer for 20 minutes, until tender and fully cooked.

You see, healthy dinners in one, simple paragraph! Don’t get too hung up on the exact measurements of ingredients and instead focus on combining a handful of quality ingredients together in a delicious way. There’s no such thing as a dinner that’s too simple when nutritious, wholesome ingredients are used.

Don’t forget that a consistent, challenging exercise program is the key to getting and staying in tip top shape. If you’ve been dragging your feet about joining one of our programs then today is the day! We’ve got group classes, small group training, and personal training. Call or email and let’s get started!

Taco Egg Muffins

Egg muffins are a wonderful, protein-packed, on-the-go meal that are easy to make on the weekend for quick meals all week long. This version of egg muffins takes all of the delicious flavors of taco night and packs it into a guilt-free, low carb meal. Reach for one of these Taco Egg Muffins instead of a high carbohydrate snack on family dinner night

Servings: 6

Here’s what you need:

  • ½ lb ground beef
  • ½ teaspoon chili powder
  • ¼ teaspoon sweet paprika
  • ¼ teaspoon cumin
  • ¼ teaspoon onion powder
  • Pinch of garlic powder
  • Dash of sea salt
  • 6 organic, free range eggs
  • 2 green onions, finely chopped
  • Handful of sliced olives
  • 1 tomato, chopped
  1. Preheat oven to 350 degrees F. Line 12 muffin tins with paper liners or grease with coconut oil.
  2. In a skillet brown the beef over medium heat. Add in the chili powder, paprika, cumin, onion powder, garlic powder and sea salt. Remove from heat and drain.
  3. In a bowl, mix up the eggs, add the browned, seasoned beef, chopped green onions, sliced olives and chopped tomato. Fill 6 muffin tins.
  4. Bake for 20-22 minutes, or until the egg is fully set. Enjoy!

Nutritional Analysis: One serving equals: 184 calories, 13g fat, 225mg sodium, 10g carbs, 5g fiber, and 9g protein

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