Setting Goals!

Sometimes in life we get so carried away with everyday chores and the chaos that comes along with it.  Whether it is work, kids, our loved ones, or the events you have to attend week after week, we lose sight of things that are important to us.

Now we all know that it takes eating right and exercising regularly to drop pounds, but sometimes it is easier said than done.  We can be our own worst enemy sometimes, not believing in ourselves to reach these goals.  I was thinking the other day about how to make this a little easier by following a few simple steps…

1.   Get Visual: If you do not have a clear image of what you want to achieve, it is going to be harder to be successful.  Close your eyes, visualize, and see what you want to achieve whether it is reaching your ideal weight or seeing yourself exercise 3 days a week.  Every time you do this you will become more and more convinced that it is possible. 

2.   Be Positive: If you are always down on yourself and believing that you will never lose weight or will never reach your goal weight then you won’t.  Every time something negative pops into your head change it with something positive!

3.   Write it down: It is so easy to dwell on disappointment or only pay attention to things in your life that are going wrong.  Change this by writing down things that make you happy and what you are grateful for.  Once you see what you are blessed with and joyful for, you will start to feel empowered to go after what you what in life!

~Stay tuned for next week… Jump Start to a Better Self!  I have tips, suggestions and helpful thoughts to detox your mind, body and soul from your post holiday stupor and into a whole body action plan that will be useful all year long!

Quick and Healthy Recipe Ideas!!

The other night I entered my kitchen to attempt a new and exciting dish that I have never tried before.  I am always looking for new, healthy and semi easy dishes to broaden my horizons!  I bought lean ground turkey meat from whole foods and decided to create a dish with that and anything else I had in the cupboards. 

First, I preheated the oven to 375 degrees.  I put the ground turkey (about ½ pound for two people) in a bowl and added a bunch of spices to intensify the flavors.   I added lemon pepper, season salt, red pepper flakes (if you like a little spice to your food) and a pinch of bread crumbs.  I mixed that altogether and formed two patties. Meanwhile, I heated up about a tablespoon of olive oil in a medium sized pan.  I added a clove of garlic, chopped into tiny pieces and sautéed for about two minutes.  Then I added the patties and cooked them for about three minutes each side to create a golden brown crust.  I transferred the patties into a baking dish, put a slice of tomato on top and topped that with about a tablespoon of grated aged white cheddar cheese.  I baked that for about 8-10 minutes or until cooked throughout. 

I also put 8 asparagus in a baking dish with olive oil, lemon juice and lemon zest and baked these for about 20 minutes. 

You can also make whole wheat pasta topped with a little olive oil and lemon zest and this is a complete meal.  The whole meal takes about 20 minutes to make and it is SO delicious and healthy!  Enjoy!

Serves Two
Ingredients:
Lean ground turkey meat (1/2 pound)
Spices (Lemon Pepper, Season Salt, Red Pepper Flakes, Bread Crumbs)
Olive oil
Garlic
2 slice of Tomatoes
2 tablespoons of grated aged white cheddar cheese (Optional)
8 Asparagus
Lemons
½ pound of Whole Wheat Pasta (Optional)

Healthful Living!

Happy Monday everyone! I was reading these articles this morning and thought they were very informative and interesting.  Enjoy!

http://health.yahoo.net/experts/drmao/foods-promote-happiness

http://shine.yahoo.com/channel/food/the-10-best-foods-for-your-heart-2441820/

Eat when you are Hungry...

After a weekend of great family and friends, food and a change of scenery, I thought long and hard about my daily habits and workout routines and what works for me might not work for others.  I was talking to a friend about the lunch hour at work and how that can affect your whole day if not executed correctly.  Many of us get caught up in the usual lunch time with the colleagues, but I have found that eating with everyone is not always the best.  If everybody is eating at 1:00 pm and you are forcing yourself to eat at that time or starving yourself by waiting until that time, your body is not going to respond well.  You should eat when you’re hungry, not when others are hungry. 

Another reason for eating when not hungry is an attempt to change our feelings. When we feel stressed, anxious, angry, sad, happy, bored, or basically anything we don’t like, we reach for food to make us feel better.  For a moment, while eating, it works and we feel good, but after finishing we may feel guilt or anger with ourselves for consuming what we did. This can lead to a cycle of seeking out food for comfort, followed by negative feelings, followed by seeking out more food to bring us up again. We aren’t eating to salve hunger pangs, we are instead trying to change our emotions.

So try this… if you are feeling stressed, anxious or sad, try exercising instead of eating.  You can take a walk, try a new class at the gym or even find a friend to go on hike with.  The endorphins you get while exercising are far more healthy and enjoyable than eating yourself into self pity.  As for the lunch hour at work, bring your own lunch and eat it when you are hungry.  Try packing it at night so you do not feel rushed.  I pack turkey, bread, some veggies, a lot of fruit, and maybe a yogurt or granola bar.  You can use your left over whole grain pasta from the night before and add different vegetables that you desire, a little salad dressing and pack it up for the next day.  There are many options you can choose from to make your life a little easier and a lot healthier!

Daily Dose of Fiber!

One of my favorite things to eat for breakfast is Oatmeal which got me thinking…. Oatmeal is high in fiber, but what else do I eat that is high in fiber?  Consuming enough fiber in your daily diet is very important for many reasons.  

Dietary fiber is the indigestible material in plant-based foods like fruits, vegetables, beans, nuts, seeds, and most whole grains. Unlike the vitamins, minerals, protein, fats, and carbohydrates found in these foods, fiber is not broken down and absorbed by the body,but passes through the digestive system unchanged, and helps the body eliminate waste products.  The FDA recommends an intake of 11.5 grams of fiber per 1,000 calories, or 25 grams per day for a 2,500-calorie diet. While that may sound like a lot, people can usually meet this daily requirement by eating several servings of whole grains, fruits, vegetables, and dried beans a day. 

Some foods that contain fiber are: Whole wheat bread and pasta, bran cereal, oats, brown rice, apple with the skin, blueberries, grapefruit, oranges, peaches, pears, strawberries, raspberries, avocado, cabbage, carrots, corn, green beans, kale, sweet potatoes, almonds, black beans, flax seed, kidney beans, lentils, soybeans, and walnuts. 

Here are a few reasons why we should eat fiber every day.

1.      Weight loss, because foods high in fiber are more filling and satisfy hunger longer,

   and because fiber contains little to no calories.

2.      Balanced blood sugar levels and reduced risk of diabetes.

3.      Prevent Cancer. High fiber intake has been shown to prevent cancer, mainly due to promoting regularity, which in turn keeps your digestive system healthy and frequently moving.

4.      Lower cholesterol levels and reduced risk of heart disease and stroke.

Challenge yourself!  Pick two new foods that are high in fiber that you don’t normally eat daily and add them to your diet!  Good luck!

It’s time to get rolling...

Rollerblading is one of the best exercises you can do and most importantly it's great fun! It works out the muscles in your legs that aren't used when running or walking and will dramatically help you to lose weight and become more fit and toned. According to the American Council on Exercise (ACE), an hour on skates burns almost as many calories as running. It also strengthens the muscles and connective tissues surrounding the ankles, knees and hips.  Plus, it’s a great way to enjoy being outside. And unlike other sports on wheels (biking and so on) skating doesn’t require a huge investment. You can pick up a decent pair of skates for $100 to $200, which isn’t exactly pocket change, but it’s a whole lot less than the several hundred you’d spend for a new bike.  If you’re not sure whether skating is for you, a good solution is to rent skates and the protective gear and try it.  

"...it's essential to keep an open mind, and to be willing…better yet, eager…to try new things."

Happy Monday!

What's in your gym bag?

When I am running out the door in the morning, the last thing I am thinking about is my workout in the afternoon and if I am fully prepared for what I am going to do.  In my opinion, having my gym bag fully stocked and ready to go makes my life so much easier and I am never without the essentials for my workout.  Here are some great items for your gym bag that you should never leave home without...

 

1. My favorite work out clothes are mainly Lululemon and Nike.  I always have a pair of wunder under crop pants in my bag.  They are comfortable and I can wear them for any workout, running, lifting weights, hiking, and so on.  Also, Lululemon makes great shirts (my favorite is the Swiftly Tech SS) and their black wind breaker (community jacket) is an essential when it is cold outside.  The Nike Dri-Fit sports bras are also essential for my workouts.

2. As for shoes, Mizuno wave rider running shoes are crucial for my gym bag!  They are great for running and last a long time before they start to wear away.

3. Also, I always carry Clif bars or some sort of fruit in case I don't get to eat before I workout and water!  Always carry at least two bottles with you because you never know where you are going to be or if the gym runs out.

4.  Now, for your workout, always be prepared with the right equipment.  I always have my yoga mat, a stop watch, and heart rate monitor depending on what type of exercise I am going to engage in that day.

These are a few things I never leave home without!!   What's in your gym bag??