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Foodie Friday – Cleansing Squash Soup

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Cleansing Squash SoupThis simple, cleansing squash soup recipe is an amazing recipe to rely on this holiday season for two reasons…

First, it’s the perfect light meal to eat before you go out to your holiday party. You’ll make better food choices and will have less room for the fattening foods when you’ve already filled up on this guilt-free soup.

Secondly, this soup makes a wonderful day-after-the-big-party meal, when you want to keep things low-calorie, simple and cleansing. It freezes well, so make lots and save some for later. Servings: 6 

Here’s what you need…

  • Nonstick cooking spray
  • 1 red onion, chopped
  • 6 cups vegan vegetable broth
  • 3 green zucchini, chopped
  • 3 yellow zucchini, chopped
  • dash of salt and pepper
  • 12 oz frozen butternut squash, defrosted
  • 1 cup unsweetened coconut milk
  • juice from 1/2 a lemon
  • dab of plain Greek yogurt
  1. Spray the bottom of your soup pot with nonstick spray, and sauté the onion until soft. Add the broth, zucchini, salt and pepper and cook until zucchini is soft.
  2. Use your hand blender and puree the soup until smooth. Add the butternut squash.
  3. Remove from heat, add milk and lemon juice.
  4. Put a dab of yogurt in each bowl and swirl with a spoon.

Nutritional Analysis: One serving equals: 122 calories, 1g fat, 402mg sodium, 26g carbohydrate, 3g fiber, and 5g protein

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Fitness Tip 46 – This Trick Reduces Liquid Calorie Count…

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Fitness TipFitness Tip #46

While you’re out enjoying the season with good cheer, be aware of the many liquid calories that you’ll encounter. These sneaky, liquid calories quickly turn into an unwanted increase in body fat.

From champagne to cocktails, hot cocoa to eggnog, all of the classic holiday drinks are filled with sugary calories. So here’s the trick that reduces these calories:

Slow down your consumption by drinking a full glass of water in between each calorie-filled drink. This technique allows you to enjoy the tasty drinks of the season while keeping you hydrated and reducing your liquid calories by 50%!

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Just Say NO to Food Pushers

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food pusherThis time of year it seems that everyone turns into a food pusher.

You know what I’m talking about…

Here, taste these cookies. I got you this tower of chocolate for Christmas. Here’s a dish that you have to try…I made it myself!

Unfortunately, the holidays are a time when food pushing is not only accepted, but is expected. Rather than give in, and end up gaining 5-10 pounds of fat this holiday season, arm yourself with these 5 clever ways to stop food pushers in their tracks.

Food Push #1: “Try this new treat I made, you’ll love it!”

      I’m Stuffed Response: “I wish that I had room right now, but I’m stuffed.”

Why being stuffed works: Your delightful food pusher cannot refute your statement about being full. If they persist, then let them know that having one more bite would push you over the brink of being uncomfortably full.

Food Push #2: “I know this dish is your favorite! Hand me your plate.”

Stalling Response: “I really can’t wait to try some in a little bit.”

Why stalling works: You didn’t directly turn down the pusher’s offer, so they feel that they’ve won and will likely drop the subject. Later you may decide that you want a small portion of the offered food, or you may decide to skip it, the decision is yours.

Food Push #3: “Take these treats and leftovers home!”

Take a Break from Cooking Response: “Thanks, but I want you to keep the food so that you can take a break from all the cooking you’ve been doing.”

Why saying they’ll get a break from cooking works: Every good host wants to send their guests home with something, but given the option they’d really love to have leftovers for themselves. Compliment their cooking and let them know that you think they deserve a break over the next few days, then stick with your clean eating plan.

Food Push #4: “You are obsessed with dieting. Just take a break today.”

Thank You For Noticing Response: “Thank you for noticing all of the healthy changes I’ve been making! It’s not easy, but I’m on track with my goals and it’s all worth it. Your support means a lot.”

Why saying thank you works: True, the dieting comment was probably made passive aggressively, but you are free to take it as a compliment. Seeing you make healthier choices may be intimidating for friends and family, so approach the subject with understanding rather than defensiveness. Your good influence may even rub off!

Food Push #5: “I only make this dish once a year – you MUST eat some!”

I Want to Live Long Response: “Wow, that looks amazing! I’m going to skip it this year so that I can live to see many more wonderful holidays with you.”

Why wanting to live long works: When said with good humor, this drives home a serious point. You are eating healthy so that you will be around for many more holidays to come to enjoy with your loved ones. No one can deny the importance of this!

Take control of your eating this holiday season, and don’t ever let food pushers decide what you’re going to eat. By using the responses above you’ll be able to eat fewer calories and will avoid the typical holiday fat gains in order to start the New Year off right!

Remember that exercise is just as important as healthy eating when it comes to achieving your fat loss and fitness goals. During the next few weeks it’s more important than ever to stick with a regular, challenging exercise program.

If you need help, I’d love nothing more than to get you started on the fitness program that will begin your personal body transformation.

Call or email today to get started – I’m looking forward to hearing from you.

Talk soon!

Foodie Friday – Holiday Cauliflower Rice

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Foodie FridayThis delicious recipe is the perfect side to accompany your holiday meal. It’s grain free and lower in calories than traditional wild rice, while delivering big on flavor. Made with shredded cauliflower, Brussels sprouts, celery and chopped dates and walnuts, this faux rice is packed with nutrition and fiber. Servings: 8

Here’s what you need…

  • 1 onion, chopped
  • 1 Tablespoon olive oil
  • 1 head cauliflower, cut into small pieces
  • 1 cup Brussels sprouts, cut into quarters
  • 4 stalks celery
  • 1 cup organic, free range chicken broth
  • Dash of salt and pepper
  • 1/2 cup pitted dates, chopped
  • 1/3 cup walnuts, chopped and toasted
  1. In a large skillet cook onions in the olive oil for about 10 minutes or until tender.
  2. Meanwhile, shred the cauliflower, Brussels sprouts and celery in a food processor using the grating attachment.
  3. Add the shredded cauliflower, Brussels sprouts, celery, broth and a dash of salt and pepper to the skillet. Mix well and cook for 3 minutes.
  4. Pour the mixture into a lightly greased casserole dish. Cover with foil and bake in a 400 degree F oven for 35 minutes. Stir in the dates and walnuts, return to the oven for 10 minutes, uncovered.

Nutritional Analysis: One serving equals: 114 calories, 5g fat, 97mg sodium, 18g carbohydrate, 4g fiber, and 4g protein

Have a Happy Thanksgiving and I hope you enjoy our weekly Foodie Friday. Do us a favor and use the sharing tools below to get our healthy recipes out to the masses.

Fitness Tip 45 – Making Time For Exercise

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Fitness TipFitness Tip #45

Perspective is everything, and the following paragraph just may change your perspective on the idea that you don’t have time to exercise…

There’s a famous, fitting quote that addresses our universal struggle to find time for exercise. Read it a couple of times to really let it sink in.

“Those who do not find time for exercise will have to find time for illness.”

Pretty powerful, right?

Put your excuses to rest, once and for all. Call or email me today and we will get you started on an exercise plan that’s going to quickly transform your body and hopefully help limit any illness that may be brewing, particularly diabetes which hits close to home for me as my two year old son was diagnosed about a year ago.

Stop Making Excuses…Start Seeing Results

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stop making excusesWhy aren’t you at your goal weight today?

It’s not like you started your fitness journey yesterday…this has been a goal that you’ve been working towards for years.

So why haven’t you achieved it yet?

Now listed really closely to all the reasons that are popping into your mind right now. Grab a pen and paper and jot them down.

These reasons you’re giving for failing to reach your goal are really very clever excuses. So clever that you convinced yourself that they were legit.

That’s right. You’re not at your ideal weight at this moment because you’ve given in to excuses.

I can understand your frustration because those excuses that you cling to tend to be very convincing.

Now it’s time to push your frustration aside and to really focus in on your goal. If you lose focus on your goal for even a second, excuses will take over – leaving you without progress and without the sweet satisfaction of accomplishment.

Here are the 3 Steps to Destroy Excuses…

Step One: Make A Plan
There’s huge benefit to having a step-by-step plan when working toward a goal. Write out exactly how many times you’ll exercise per week, for how long, and make a list of acceptable foods. This plan will be your follow-along-guide to arrive at your goal, so put a lot of thought into it.

Feel free to reach out to me for help with this step. I’d love to get you set up with the right plan to reach your goal.

Step Two: Have Accountability 
Your next insurance against excuses is to enlist as much accountability as possible. Try to find people who will actively check up on you (like me!) rather than people who aren’t likely to follow up on your progress. Share your detailed plan with these accountability partners and explain the importance that your goal has for you.

Feel free to reach out to me for help with this step as well. I’m a professional at keeping my clients accountable!

Step Three: Set a Deadline
All good things must come to an end, and so does the journey to your ideal body. How long should the process take? Well, that’s up to your unique situation: 1) How much fat you have to lose, and 2) How hard you are willing to work to get there. Find a reasonable timeframe in which to accomplish your goal, then focus all your energy on meeting this deadline.

Call or email me today—I’d love to chat with you to go over your best plan to get you into amazing shape.

Together let’s finally make it happen for you. Better late than never, right?

Talk soon!

Do me a favor, click a sharing link below and share this post with someone you know that constantly makes excuses…..about anything! Help them to stop making excuses.

Foodie Friday – Turkey Pumpkin Stew

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Foodie FridayFoodie Friday is here! This comforting autumn soup is filled with creamy pumpkin and savory turkey, while keeping it low-carb and high protein. Doesn’t get better than this! If you’re making this after your big holiday meal, feel free to use shredded, roasted turkey instead of raw, ground turkey. Simply chop the shredded, roasted turkey and add in the last 10 minutes of the cooking time. Enjoy!
Servings: 12 

Here’s what you need…

  • 1 Tablespoon coconut oil
  • 1 small yellow onion, chopped
  • 1 fennel bulb, chopped
  • 1 small butternut squash, peeled, seeded and chopped
  • 2 teaspoons fresh ginger, minced
  • 1 lb ground turkey
  • 1 (14oz) can diced tomatoes in sauce
  • 1 (14oz) can pumpkin
  • 4 cups chicken broth
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/2 cup parsley, chopped
  1. In a large soup pot, place the coconut oil over medium-high heat. Add the onion and cook for 3 minutes, until tender. Add the fennel, butternut squash and ginger. Cook for 5 minutes.
  2. In a large skillet place the ground turkey over medium-high heat. Cook until browned, stirring often. Drain off liquid.
  3. Add the turkey, tomatoes, pumpkin, broth, salt and pepper to the soup pot. Cover and cook over low heat for 40 minutes. Stir in the chopped parsley and cook, uncovered for another 10 minutes. Serve warm. Enjoy!

Nutritional Analysis: One serving equals: 110 calories, 4g fat, 195mg sodium, 10g carbohydrate, 2g fiber, and 9g protein.

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Fitness Tip 44 – Clean Food: The Basics

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Fitness TipFitness Tip #44

What food should you consider clean? I’ll give you a hint: not foods that come packaged and processed.

The healthiest, cleanest foods are ones that are wholesome and untouched…as nature intended. Whole fruits, vegetables, greens, nuts, seeds, eggs, seafood and lean meats. Stick with this list of natural foods and you’ll be eating very clean.

Steer clear of any food that has been manufactured, processed and packaged. These are most definitely not clean and will lead to pounds gained.

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How to Eat Clean – 4 Simple Ways

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how to eat cleanPeople are always asking how to eat clean. I’m sure by now you are probably aware that the term, eat clean, has nothing to do with washing your food and has everything to do with eating in a way that promotes fat loss.

While it may sound simple enough, it’s pretty challenging to stick with a clean eating plan. I suppose if it were easy then everyone would be lean and confident about their body.

So what’s the secret to long-term, clean eating success? Here it is…

How-To-Eat-Clean Secret #1: Keep It Balanced So many fat loss strategies out there encourage eating only from one category of food: soup, grapefruit, salad, chicken breast…While these foods may promote fat loss and reduce overall calorie intake, this way of eating sets you up for a fall.

No one sticks with highly restrictive, one-food-only diets for very long, and you’re no exception. To make your clean eating plan last, keep your diet balanced with a range of healthy, real foods.

How-To-Eat-Clean Secret #2: Don’t Put a Label On It How many times have you uttered the words I’m on a diet? Ugh, just saying that puts one in the mood to cheat on said diet.

If eating clean means you’re on a diet, then you’re not committed enough to make this a way of life. True fat loss success comes when clean eating is second nature, and not a temporarily imposed sentence.

How-To-Eat-Clean Secret #3: Have Patience Wouldn’t it be great if a week of clean eating could erase a decade worth of indulgences? But, alas, you didn’t gain that fat in a week, and you won’t lose it in a week either.

Look for, and acknowledge, each and every small victory along the way to your long-term goal. Notice each pound, each inch and each pant size. These accomplishments build on one another until you reach your ultimate goal. Just remember that big changes take consistent, long-term effort. Be patient.

How-To-Eat-Clean Secret #4: Have a Plan This is the most important step in your clean eating quest, without it you’ll flounder around without direction and will likely find yourself starting into the bottom of a bowl of ice cream. Spend time writing out your do’s and don’t’s for your clean eating plan—and please feel free to reach out to me to help you with this step. See below for a list of foods that your diet should mainly consist of and then make another list of completely off-limits foods.

Use these 4 steps as a guide to make clean eating a way of life. Click reply or call to get started on one of my fitness programs that will transform your body – once and for all.

Talk soon!

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Foodie Friday – Spicy Chicken Chowder with Carrot Noodles

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Foodie FridayLove noodles in your soup? Here’s a delicious way to enjoy noodles without the typical waist-expanding carbohydrates. Take a vegetable peeler and create long strips of carrots or zucchini, and use these in your homemade soup as noodles. It’s fun, it’s tasty, and it will get you one step closer to those amazing abs. Servings: 8

Here’s what you need…

  • 2 Tablespoons Coconut oil (Or use bacon fat for more flavor)
  • 3 cloves garlic, minced
  • 2 lbs bone-in, skinless chicken thighs
  • 1 butternut squash, seeded peeled and cubed (3-4 cups)
  • 1 bunch red kale, chopped
  • 1 (160z) jar green, roasted salsa
  • 4 cups Chicken Broth
  • 5 large carrots, made into flat noodles with a vegetable peeler
  • 1 Tablespoon lime juice
  • 1/2 teaspoon sea salt
  • 1/2 cup fresh cilantro, chopped
  1. In a large soup pot, place the coconut oil (or bacon fat) over medium high heat. Add the garlic and chicken thighs and cook, stirring often, for 5 minutes. Add the butternut squash cubes and chopped kale. Continue to cook for 5 minutes.
  2. Add the salsa and chicken broth and bring to a low boil.
  3. Wash the carrots, then use a vegetable peeler to create long, flat “noodles”. Add to the pot. Reduce to a simmer and cover for 40 minutes.
  4. Remove the chicken from the pot and pull the chicken meat from the bones. Use an immersion blender to puree 1/3 of the vegetables. Return the meat to the pot and discard the bones. Add most of the cilantro, saving just enough to garnish each bowl. Serve warm.

Nutritional Analysis: One serving equals: 306 calories, 19g fat, 528mg sodium, 21g carbohydrate, 3g fiber, and 23g protein

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