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How to Build a Satisfying Smoothie

It's almost smoothie season, and we've got a problem. Too often I see people make smoothies wrong. They grab a bunch of fruit, mix it with water, and to no surprise find themselves starving again in an hour. They have the right idea but are missing some important components. Today, I am enrolling you in Smoothie School and the main subject is Smoothie Anatomy. Here is your Cheat Sheet for building a satisfying and nutritious smoothie: 🍓 ​Fruit:1 cup or 1 piece 🥦 Veggies:1-2 cups 💪 Protein:10+ grams
🥑 Fat:1-1.5 tablespoons 🥛 Liquid:½-1 cup ✨ Booster(Optional): 1 tbsp. Attend virtual “class” by watching the wellness bite and reading the blog post below. BUILD YOUR OWN using your basic smoothie anatomy.
Chose an ingredient from each checklist category, blend and enjoy ! 🍓 FRUIT: 1 cup or 1 piece
banana, berries, peach, orange, pineapple, mango, lemon, lime.
You can mix & match, but keep it to 1 cup. 🥦 VEGGIES: 1-2 cups
spinach, kale, cauliflower, zucchini, cucumber, carrots, pumpkin, beets.
You will be shocked how well it blends in and you don't even taste it !! 💪PROTEIN. Pick one:
kefir, plain Greek yogurt, cottage cheese, protein powder, grass-fed collagen or hemp seeds.
Experiment with which one keeps you most full. Aim for at least 10 grams of protein. 🥑FAT. 1-1.5 tbsp. nut butter (like peanut or almond), seeds (like chia, hemp or ground flax seeds), 1/4 avocado, flax seed oil, coconut oil Choose plant-based sources. Fat is the key to staying full for hours and maintaining stable blood sugar !! 🥛 LIQUID. 1/2-1 cup or desired consistency
About 1 cup water, coconut water, unsweetened plant milk, iced coffee, green tea, or herbal tea
The key here is that we are not adding juice or sugar. The smoothie is naturally sweet from the added fruit. ✨ BOOSTER. Optional.
chia, flax, hemp seeds, cacao powder/nibs, fresh ginger, MCT oil, turmeric, cinnamon, spirulina, pre/probiotic powder, mushroom powder, matcha etc. Your homework? 📜 Try making your own satisfying smoothie using the recipe in the video or one of the ones linked below. E-mail me a picture of your creation. Then I’ll email you a Smoothie School graduation certificate! FUN!

My favorite smoothie recipe (from the video)
Banana Berry Smoothie 1/2 banana (frozen is best) 1/2 cup frozen mixed berries 1 handful greens (spring mix, spinach, etc.) 1 serving or scoop protein powder 1/2 cup almond milk 1 tbsp. peanut butter ✨Optional: booster Some other great smoothie recipes: Turmeric Pineapple Smoothie Orange Creamsicle Smoothie My Everyday Smoothie Bowl - @broccyourbody Reese's Peanut Butter Cup Smoothie Detox Green Smoothie | Liz Moody Peach Protein Smoothie Bowl (urbanfoodiekitchen.com) Smoothie Recipes - Orange Mango Ginger Smoothie (jennabraddock.com) Green Avocado-Peach Smoothie - Homemade Nutrition - Nutrition that fits your life Healthy Valentine's Day Strawberry Cheesecake Smoothie - Lively Table Orange Strawberry Squash Smoothie | Nutrition to Fit Toasted Coconut Wild Blueberry Smoothie Bowl - Nutrition Starring YOU Blueberry Spinach Smoothie | Layered Smoothie | Create Kids Club

Foods to Eat for Heart Health

In honor of February being American Heart health month let’s talk about how you can eat for heart. To think you can treat heart disease by lowering cholesterol, blood pressure and blood sugar with medication is like mopping up the floor while the sink continues to overflow. The root cause isn’t being resolved and will continue to worsen until it is. The best medicine for reducing your risk for heart disease or stroke is your diet and lifestyle choices. The goal is simple really: eat more foods that are good for the heart and fewer foods linked to cardiovascular disease. A diet of overly processed foods, low-fiber refined grains, processed oils and few fruits and vegetables, will contribute to inflammation and heart disease over time. Food is medicine. It has so much power to heal and make us feel amazing. So what should we be eating to feed our heart? Focus on adding real whole unprocessed foods to your daily meals. These are the foods that don’t require an ingredient label because you already know what's in them. Antioxidant rich vegetables and fruit such as leafy greens and berries Fiber packed nuts and seeds such as walnuts, pumpkin seeds, chia seeds Omega-3 rich fish such as salmon and sardines Whole grains such as barley, quinoa and farro The food industry has historically promoted that all fats are bad and they were thus removed from many products. Unfortunately this caused them to be replaced with sugar and salts to compensate for the flavor and mouth feel that fats provide. We need fat in our diets, for hormone production, cellular function and brain function. The key is to opt for healthy or unsaturated fats. The fats to focus on for optimal health includes unsaturated fats such as nuts, seeds, olive oils, avocado and fish. I recommend adding 2 tbsp. of healthy fat to every meal. Meal or snack ideas could include: Avocado on toast or in tacos Smoked salmon on toast Peanut butter in a smoothie Slivered almonds in oatmeal Olive Oil in salad dressing The fats you want to crowd out or consume in moderation are saturated and trans-fats. These are found in animal products such as red meats or dairy and processed foods such as pastries. Some simple swaps you can make: Replace canola or vegetable oil with olive or avocado oil Choose salad dressings made with olive oil or make your own Chose baked foods rather than fried Scan ingredient lists to avoid anything containing hydrogenated or partially hydrogenated vegetable oil Incorporate "Meatless Mondays" Historically, eggs and cholesterol were believed to be bad for heart health. Recent research has found that your total cholesterol is not impacted by dietary cholesterol intake. What we have learned from looking at the Blue Zones is that a pre-dominantly plant based diet is the key to heart health and longevity. The Blue Zones are places around the world that not only have the highest concentrations of centenarians or people who live over the age of 100, but also, clusters of people who have grown old without health problems like heart disease, obesity, cancer, or diabetes. Interestingly, studies have found that genetics only play a 20–30% role in longevity. Therefore, environmental influences including diet and lifestyle, play a huge role in determining your lifespan. One commonality in the Blue Zones is a pre-dominantly plant-plant based diet. Plant-based diets don't exactly have an agreed upon definition, but they focus on including as many fruits, vegetables, legumes, nut, seeds and healthy fats as possible thus crowding out the other food groups. The benefits are hard to ignore and to help you give it a shot I have developed a 2 week plant based meal plan including a bunch of new recipes packed with variety of different immune boosting vitamins, minerals plants and proteins. I promise these recipes won’t leave you missing meat for even a second. At the very least I’d encourage you to try one of these recipes a day or even few a week…maybe give meatless Monday a shot and see what you think? The benefits are hard to ignore and your heart will thank you. The 2 week plant based meal plan will be accessible on 2/8/21 under the resources tab on this website as well as Famous University.

Ginger Teriyaki Meatballs

Great served with rice and roasted broccoli or simply enjoyed as a high protein snack. Prep Time: 5 minutes Cook Time: 20-25 minutes Servings: 10-15 meatballs Ingredients: 1 lb. ground chicken or turkey 1/2 cup almond flour (for low carb) or breadcrumbs 1 egg 2 cloves garlic, minced 1 tbsp. ginger (fresh is best) 1 tbsp. soy sauce or coconut aminos 1 tsp. sriracha 2 tbsp. sliced green onion (the whiter thicker part) 1 tsp. each salt & pepper Sauce: Teriyaki or Coconut Aminos (I prefer coconut aminos) Garnish: 2 tbsp. green onion (the green part) + sesame seeds Directions: Preheat oven to 400 F Combine meat with all listed ingredients except sauce/garnish and mix well. Roll into meatballs and place on parchment or foil lined baking sheet. Cook 20-25 minutes or until internal temperature is greater than 165 F When meatballs are done, toss in teriyaki sauce or coconut aminos. Garnish with sliced green onion and sesame seeds. Serve with broccoli or asparagus and brown rice.

A Road Map To Heart Health

A Roadmap to Heart Health With the heart playing such a vital role in keeping our bodies functioning, it is a no-brainer that we should do everything we can to keep it healthy. Unfortunately, heart disease continues to be the leading cause of death worldwide. Heart disease can refer to a number of different conditions including heart attack, stroke, heart failure, arrhythmia, heart valve problems etc. Heart disease occurs when plaque develops in the arteries and blood vessels that lead to the heart. This blocks important nutrients and oxygen from reaching your heart. This doesn’t happen overnight or after one unhealthy meal, it is a slow build up over time culminating from lifestyle choices and inflammation. To give you a visual: ■ Belly fat puts pressure on your kidneys causing high blood pressure ■ High blood pressure punches holes in the walls of arteries- filling those walls with cholesterol as plaster ■ When you smoke that’s like hammering nails into the walls of arteries ■ Belly fat blocks ability of insulin to work causing high blood sugar. This is like having glass shrapnel scraping the insides of your arteries causing more atherosclerosis We can begin to identify a roadmap to heart health and longevity by looking at something called the "Blue Zones". The Blue Zones are places around the world that not only have the highest concentrations of centenarians-- or people who live over the age of 100, but also clusters of people who have grown old without health problems like heart disease, obesity, cancer, or diabetes. Interestingly, studies have found that genetics only play a 20–30% role in longevity. Therefore, environmental influences, including diet and lifestyle, play a huge role in determining your lifespan. There are nine traits that all the Blue Zone regions have in common: Daily natural movement The American Heart Association recommends that adults get at least 150 minutes of moderate exercise per week to help prevent heart disease. Additionally, scientific research has linked too much sitting to poor heart health. Exercise is proven to improve cardiovascular function as you work the heart muscle and train the body to efficiently use oxygen. Aerobic exercise is best for heart health, strengthening the heart and lungs, dropping blood pressure, increasing energy levels and improving circulation. In the blue zones the common exercise thread is that the people in the areas moved naturally. Meaning they had built in movement in everything they did. Such as house work, yard work, or walking everywhere. This isn’t quite as realistic in our society but similar examples could be taking the stairs instead of the elevator or parking farther away. Life Purpose or having a strong sense of worth- whether this be in work or play. This is known as “ikigai” in Okinawa or “plan de vida” in Nicoya. Time to rest and unwind Unmanaged stress has been linked to various heart conditions, including high blood pressure, irregular heart rhythms, high cholesterol, and damage to the arteries. People living in the Blue Zone regions participate in various practices that help reduce stress referred to as “downshifting,”. Such activities include meditation, prayer, napping, yoga, dance, or a glass of wine on a daily basis. Eat until you are 80% full Also known as “hara hachi bu” in Japanese culture. This helps to support digestion and maintain a healthy weight. A number of studies have also shown that eating slowly can reduce hunger and increase feelings of fullness, compared to eating rapidly. This may be because the hormones that make you feel full only reach their maximum blood levels 20 minutes after you eat. Therefore, by eating slowly and only until you feel 80% full, you may eat fewer calories and feel full longer. Eat a predominately plant-based diet One thing common to Blue Zones is that those who live there primarily eat a 95% plant-based diet. Studies on the impact of nutrition on heart health support this way of eating, showing that diets higher in plant-based foods were associated with a lower risk of cardiovascular disease. Instead, diets in the Blue Zones are typically rich in vegetables, legumes, whole grains, nuts and fish. Drink in moderation People in Blue Zones drink one to two glasses of red wine per day, which may help prevent heart disease and reduce the risk of death due to its high level of anti-oxidants. Spirituality having a sense of belonging in a faith-based community Keep family close In many Blue Zones, grandparents often live with their families. Studies have shown that grandparents who look after their grandchildren have a lower risk of death . Community having a close social circle of supportive, like-minded individuals. Studies have confirmed that connectedness is important for helping prevent heart disease. Specifically, one study showed that married couples are at less risk of cardiovascular complications. Another study showed the detrimental effect that toxic relationships can have on heart health. Although each Blue Zone differs slightly, they mostly eat a plant-based diet, exercise regularly, drink moderate amounts of alcohol, get enough relaxation and have good spiritual, family and social networks. We can be inspired by individuals in blue zones by adopting some of these habits to ultimately culminate better heart health and overall well-being. Your Heart will thank you.

BBQ Cauliflower Lettuce Wraps

One of my favorite plant based dinners. It tastes like greasy bar food but it's totally healthy and guilt free. Ingredients: 1 head Cauliflower Olive Oil or Avocado Oil Salt, Pepper BBQ sauce Lettuce Rice Instructions: Preheat oven to 425 Chop cauliflower into small florets. Toss in olive oil, salt and pepper. Cook 15-20 minutes until its brown and crispy. Take cauliflower out of oven and toss in BBQ sauce of your choice. Place back in oven for about 5 minutes. This allows the sugars in the BBQ to get sticky and caramelize. Serve in a lettuce wrap with rice.

How to Stock Your Kitchen for Success

Want to know the key to improving your eating habits? It’s setting your environment up for success. I don’t believe there’s such a thing as willpower or motivation to make healthy choices. The key is having an environment that works for you, rather than against you. You want your home to be like your partner in crime or a safe haven rather than tempting you at every turn. Most people intend to rely on motivation, which can be temporary or waver throughout the day. Routine habits and an environment that encourages healthy choices will outlive motivation or willpower every time. Here are some tips to help you set up your environment for success! Do not hide the healthy food Research shows you are 3x more likely to choose the first item you see rather than the 5th. Most people put their healthy food in the crisper drawers at the bottom of the refrigerator. I call these the RIP drawers (Rest In Peace) because that is where food goes to die. You forget it is down there and it ends up moldy before it sees the light of day. We want to harness the power of proximity by putting the healthy options at arm’s length. In eyesight. In mouth. Hide your temptations Harnessing that same power of proximity, move tempting items out of arms reach and eyesight. Beer, candy, cookies, whatever it is put it at the tippy top of your pantry or in the deep dark corners of your refrigerator. Prep your produce Wash and chop everything as soon as you get home from the store so it’s ready to go. If you have to stop and wash/chop your produce vs. simply grabbing a bag of chips, you’re most likely going to choose the easier option. Having your produce prepped removes willpower from the equation and makes a healthy choice the easy choice. Tip: For salads, this can be a major game changer. Wash and chop up your lettuce as soon as you get home from the grocery store. Line a bowl with a paper towel on bottom, fill with your lettuce, then place another paper towel on top to cover. This will keep your lettuce fresh longer and make it easily accessible for individual salads all week long. Have healthy grab and go items accessible Examples include: hard boiled eggs, roasted vegetables, roasted chicken, pre-cut fruits and vegetables. Put them in clear containers so they’re easy to see and you don’t forget about them. The average person throws away $1000.00 PER YEAR in spoiled food! The same goes for the freezer: pre-cooked chicken, riced cauliflower and steamfresh veggies are a game changer. Pre-portion or buy individual packages of things you tend to over eat Think nuts, guacamole, peanut butter, cheese, ice cream, potato chips. If you struggle with controlling your portion size or mindlessly eating an entire bag of chips, this tip is for you! If you are ice cream lover (insert any other food here) but want to reduce your portion size, here is how I recommend you navigate these situations: Good: Serve your ice cream into a bowl rather than eating directly from the carton. Better: Rather than buying an entire carton, purchase the small pint size or individually wrapped ice cream bars instead. Best: Don’t buy it at all. Leave these tempting items as a treat you go out for. If you have to leave the house to enjoy it, you are going to be much less likely to indulge. Taking these steps reduces or completely eliminates the possibility of having to practice self-control. So if you don’t have any, don’t worry you didn’t need it anyway! :D Pre-Plate food Pre-plate your food and put left-overs away before sitting down to enjoy your meal. When eating family style with large servings on the table, you are more likely to go back for extra servings or scoops you aren’t necessarily hungry for. The one exception, always leave a big salad or veggies on the table. If you are still hungry after finishing your plate, you will be more likely to reach for these. Last, and most importantly, give yourself grace when you end up over eating or making an unhealthy choice. You are human and perfection is unachievable.

Sweet or Savory Crispy Roasted Cabbage Steaks

Sweet or Savory Crispy Roasted Cabbage Steaks These cabbage steaks will satisfy even your pickiest veggie eaters ! Any kind of cabbage works although savoy cabbage has the best flavor and texture if you're able to find it. These can be roasted in the oven or made quickly in your air fryer. There are two ways to make this dish: Sweet or Savory. I highly recommend you try both. Maple Balsamic Cabbage Steaks Ingredients: 1 head of Cabbage 3 tbsp. Olive Oil or Avocado Oil 3 tbsp. Maple Syrup, Honey or Agave 2 tbsp. Balsamic Vinegar 1 tsp. Salt 1 tsp. Pepper 1 sprig of fresh Thyme Directions: Preheat your oven to 400 degrees. Slice the cabbage into 1/2 inch thick steaks In a bowl, combine olive oil, balsamic vinegar and honey. Arrange the cabbage slices in a single layer and brush with the honey balsamic vinaigrette. Season with coarse salt and ground pepper and sprinkle with thyme. Roast until cabbage slices are tender and edges are golden, 25 to 30 minutes. Crispy Roasted Savory Cabbage Steaks Ingredients: 1 head of Cabbage 3 tbsp. Olive Oil or Avocado Oil 2 tsp. each Salt, Pepper, Onion Powder, Garlic Powder Directions: Preheat your oven to 400 degrees. Slice the cabbage into 1/2 inch thick steaks Arrange the cabbage slices in a single layer and brush with oil Season with coarse onion powder, garlic powder, salt and ground pepper Roast until cabbage slices are tender and edges are golden, 25 to 30 minutes.

Organizing Your Fitness Habit

Organizing your fitness habit

Habits are formed by daily reinforcement and by removing obstacles that get in the way.
British researchers studied how people form habits in the real world, asking participants to take on a healthy eating, healthy drinking or 15-minute exercise habit.
The study, published in the European Journal of Social Psychology, showed that the amount of time it took for the task to become automatic -- a habit -- ranged from 18 to 254 days. The median time was 66 days! Daily repetition is key to forming habits, so make sure you start small to increase your chance of success.

If you are looking to start a new fitness habit this year here are four simple steps you can take to get started today: Organize your gear. Put your shoes, workout clothes, socks and other clothes in one place ready to go. Consider sleeping in your workout clothes if you want to roll out of bed to work out each morning or pack your gym bag every night before bed and leave it by the door. Pick a time. Choose a time every day when you can squeeze in just 5 to 10 minutes of exercise. Set your phone alarm as a daily reminder. Pick a small amount of exercise: It can be a walk, some morning push-ups, a trip to the gym or the Well 6-minute video workout. It doesn’t matter what you do; it just matters that you do something physical every day to form a habit. Starting small will increase the chance that you’ll keep doing it. Plan a reward: Habits are formed when we are quickly rewarded for our actions. Choose a playlist or a book on tape that you will listen to only during exercise. Plan for a smoothie or a delicious coffee to reward yourself after every workout. Here are some additional resources to help you along the way. You got this ! 😜

Want a great workout, but don't have any time? You surely have six minutes to spare.
This 6-Minute Workout will get your heart pumping and your muscles toned in the time it takes you to make your coffee every morning.
You can even enable it on your smart speaker using this 6-Minute Workout skill on Alexa.

How to Set Exercise Goals You’ll Actually Keep: The 5 Truths You Must Know Before You Start AND the Easiest Exercise You Can Do - PowerInTheGroup.com

Monthly Exercise Tracker

12 Week Full Body Workout Routine for Beginners | Muscle & Strength (muscleandstrength.com)
If you click on workouts on the top, then select a category, then select a specific workout program, click the pdf button on the middle of the page and it will be perfectly printable and ready to go !

The Importance of Walking

25 Ways to Burn 300 Calories or More The Best Exercises for People Who Think They Can’t Exercise – Health Essentials from Cleveland Clinic

Lemon Chicken Soup

Lemon Chicken Soup Serves 6 Ingredients: 2 chicken breasts 1/2 white onion diced 1 carrot diced 4 cloves garlic diced 2 cups cauliflower rice or 1 cup uncooked orzo 2-3 tbsp. fresh dill and parsley (+ more to serve) 3 egg yolks 3 lemons 2 tbsp. olive oil (+ more to serve) 6 cups chicken broth 1 tsp salt & pepper (+ more to taste) Instructions: Sauté white onion, carrot and garlic in 2 tbsp. olive oil over medium heat. After about 5 minutes, add cauliflower rice or uncooked orzo. Make space for the chicken breasts and sear for 2-3 minutes each side. Add the chicken broth, fresh dill and parsley and salt & pepper. Bring to a simmer and cook covered for 45-1 hour. Once the soup is done and the chicken is cooked through, set aside 1 cup of hot broth and slowly add it to your egg yolks (1 tbsp. at a time) while whisking vigorously. This prevents the eggs from scrambling when you add it to the soup! Remove the chicken, shred it and add back in with the juice from the lemons and the egg yolk mixture. Add more salt and pepper to taste. Serve with fresh parsley and dill and drizzle with a little olive oil!

The Key To Making Changes That Stick !!!

Have you ever set a goal or New Year's resolution—such as eating healthier, or starting an exercise routine and felt really excited about it—only to fall off the wagon just a few days later? I think we have all been there and it can be incredibly defeating. I know what you are thinking, you just wish you had more willpower right? Believe it or not, more willpower isn’t the answer. In fact, recent research has shown that people who are better at self-control, don’t necessarily have more willpower, they have better habits! According to researchers at Duke University, habits account for about 40 percent of our behaviors on any given day. When a behavior becomes a habit it no longer requires willpower or self-control to complete it. You don’t have to think about it or question it, you simply do it because it is part of your routine and it therefore becomes easier. It's not a matter of if you can make time for the said habit, it's only a matter of when. Think of brushing your teeth for example. You no longer have to use willpower to push yourself to brush your teeth; you just do it. That is the beauty in building a habit! Too often we are so busy focusing on the “what” (i.e., “What diet should I eat?” or “What type of exercise should I do?”) without paying enough attention to the “how” (i.e., “How can I stick with that diet or exercise program?”). This New Year, I want to help you build habits that will stick and that is why for January we will be doing a Habit Challenge! Here's how to prepare: Pick ONE habit you want to focus on for the month. It can be something new or something not so new that you want to improve upon or add into your life. Get crystal clear on your vision as to what exactly that is and what it might look like or feel like/ how it could work. Examples: Walk >8,000 steps daily Sleep > 7 hours each night Drink > 80 oz water daily > 15 Exercise minutes each day Add 1/2 cup vegetables with breakfast Meditate 10 minutes daily Eat one piece of fruit daily Strength or Resistance Training >2x weekly Eat meatless at lunch each day Eat >25 g fiber daily Eat > 80 g protein daily Alcohol 1x weekly Meal Prep 4 lunches each week Try one new recipe every week Log 1 day of meals per week in MyFitnessPal or other food logging app Average weekly Blood Sugar >130 +++ Whatever else your heart desires!! These don't only need to be related to health. **Remember you want to frame your habit in a positive light. Frame your habit as something you are adding to your life rather than something you are subtracting or depriving yourself of (negative). Start Small. Make it so small you can't possibly say no. Research shows that willpower is like a muscle. It gets fatigued as you use it throughout the day. Solve this problem by picking a new habit that is easy enough that you don't need motivation to do it. Rather than starting with 50 pushups per day, start with 5 pushups per day. Rather than trying to meditate for 10 minutes per day, start by meditating for one minute per day. Make it easy enough that you can get it done without motivation. Consider habit stacking. This strategy connects a new habit with a long-established habit. For Example: If you wanted to begin a daily morning meditation routine you might create this time right after you brush your teeth each morning. After I brush my teeth, I will sit down and breathe mindfully for two minutes. Stacking this new habit on top of the established habit (teeth brushing) allows the established habit to act as a trigger or "cue" to perform your new habit. Have a backup plan. You're not perfect and your plan won't be perfect. Plan for failure. Research has shown that missing your habit once, no matter when it occurs, has no measurable impact on your long-term progress. Rather than trying to be perfect, plan for failure. Take some time to consider what will prevent your habit from happening. What are some things that are likely to get in your way? What are some daily emergencies that are likely to pull you off course? How can you plan to work around these issues? Or, at least, how you can bounce back quickly from them and get back on track? Utilize If Then Statements: "If I am unable to do my 10 minutes of meditation, I will take 5 deep breaths instead." Focus on building the identity of someone who never misses a habit twice. Positively Reinforce or Reward New Habits Most healthy habits don't have immediate rewards. Positively reinforce your wins by rewarding yourself. The reward could be a simple as the gratification of telling a friend about what you did, checking it off your calendar or splurging on a post-workout protein smoothie. This reinforces the habit change feedback loop to continue the habit while you wait for the noticeable rewards to kick in such as weight loss, self-confidence, improved mindset etc. Please submit your habit to me at the link below by January 1. JOIN THE CHALLENGE Let's make 2021 the best year yet by focusing on the habits that are important you. Change is hard, but so is staying the same. Change happens when the pain of staying the same is greater than the pain of change.

Spaghetti Squash Lasagna Boats with Herby Ricotta

Low carb, delicious and so easy ! Don't let the spaghetti squash scare you away, this one belongs in my awesome healthy recipe hall of fame. Ingredients: 1 Spaghetti Squash 1 lb. Ground Chicken or Turkey 1 jar Red Pasta Sauce 1 cup Ricotta Cheese 2 tbsp. Milk or Almond Milk 1 tbsp. Parmesan Cheese 1 tbsp. Fresh Sage (minced) 1 tbsp. Fresh Thyme (minced) 1 cup Mozzarella (shredded) Olive Oil Salt & Pepper Instructions: Preheat your oven to 400 degrees. Stab your spaghetti squash 4-5 times then microwave for 5 minutes (this makes it easier to cut). Let cool and cut the squash in half longways. Remove the seeds with a spoon and then season with salt & pepper. Heat a large skillet over medium heat. Drizzle with olive oil and add your ground turkey or chicken. Break it up with a wooden spoon then add your red sauce once it is browned. In a small bowl, mix the ricotta, milk, Parmesan, herbs and some salt & pepper. Scoop the turkey sauce into the spaghetti squash until it’s almost filled the hole. Top with a generous scoop or two of the ricotta mixture and smooth it out evenly over the turkey sauce. Top with mozzarella cheese, cover with foil and bake for 20 minutes. Remove the foil and continue to bake for another 15 minutes. Broiled for the last 2 minutes to get the roasty toasty cheesey top! Top with fresh herbs and more Parmesan. Note: You can pre-cook the squash in advance to speed this process up ! You could also make this in a casserole dish with spaghetti squash that has already been pulled from the squash or frozen. Recipe adapted from Lasagna Spaghetti Squash Boats - @broccyourbody

How you can eat more mindfully at meal time

The practice of mindful eating aims to challenge typical diet culture while encouraging you to respect your body, health and natural hunger cues. Prior to eating: The first step in eating more mindfully is asking yourself this one question before grabbing that meal or snack: Where is this hunger coming from? Distinguish between: Physical hunger. The biological urge telling you to replenish nutrients using different signals, such as a growling stomach, fatigue, or irritability. Emotional hunger. This is driven by emotional need. Sadness, loneliness, and boredom are some of the feelings that can create cravings for food, often comfort foods. Often followed up by feelings of guilt. Will I really enjoy this? Or am I simply eating it because it is there. Do I feel physical hunger? Or am I just eating because it is meal time or convenient. If you are hungry…. EAT ! (this goes back to respecting your hunger or lack there of) At mealtime the aim is to truly enjoy the experience and satisfaction of your food leading to reduced portion sizes and increase enjoyment at meal time. During Meals: Eat sitting not standing, Limit distractions such as phone, laptop, TV etc. If you were engaged in a stressful activity before a meal, give yourself time to decompress before eating. Cook at Home rather than eating out- this leads to not only a greater sense of pride and creativity but allows you to connect with your food Develop an appreciation for your food by buying it in its whole form (such as garlic head vs. minced garlic) or from a local farm. In a research Study of 12,842 adults –2012 Ohio Medicaid Assessment Survey – Adults who ate only home-made meals were 26% less likely to be obese. – Those who never watched TV during meals were 37% less likely to be obese. While you are eating: Take the time to focus on the taste of the food, the texture, the smells, the process Chew every bite fully, eat slowly. Listen to your bodies satiety cues- do you feel full? If so.. Box the rest up for tomorrow How did what you ate make you feel – Do you feel tired? Perhaps- you ate too much, or too heavy carbohydrate or perhaps you have a sensitivity to that food in particular. Honor your health —The food you eat should taste good and make you feel good. Remember that it’s your overall food patterns that shape your health. One meal or snack isn’t going to make or break your health.

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