Encouraging friends to be their best by building healthier lifestyle habits <3

Check into the gym like you’re checking into a health clinic……..

As the saying goes…”Use it or lose it” That goes for everything from physical fitness, an active healthy body, any skill that you’ve worked to perfect to an active healthy mind. You can never assume that what was once there will stay there unless you pay attention to maintaining it. Same goes for your body’s ideal weight.
Ever wonder how it all ties together?
Exercise can be helpful in ALL of these areas. Aerobic exercise, resistant training, yoga, circuit training all are beneficial by increasing oxygen levels and fat burning hormones, enhancing blood flow, adding bone density, increasing strength, reducing stress, the list goes on and on. A person engaged in physical activity has a sense of empowerment and control over their life. Motivation is a natural side affect. ๐Ÿ™‚
I think the benefits to the brain are particularly interesting. The release of endorphins decrease cortisol levels and improve mood. Exercise has been recognised as an effective treatment for depression and actually unblocks neural pathways to effectively “re-grow” the brain.. Studies show that activities such as boxing have a positive physiological responses when given the opportunity to punch something, yoga an ability to relax and focus, group classes a sense of community and social interaction. Water exercise has a lot to offer since the buoyancy lifts the body as well as the senses. The properties of being in water stimulates the skin, conducts excess heat away, provides multi directional resistance and gives a feeling of lightness! Whatever activity you chose, make it something you enjoy! When you are active and working toward physical goals you feel like you can achieve anything that you set your mind to and your waist-line shrinks too!!
Exercise truly is medicine.
If doctors prescribed exercise in the same way as pharmaceuticals, we would all be a lot healthier ๐Ÿ™‚
I recommend a post work-out treat this week ๐Ÿ˜€

Fast Salmon with a Ginger Glaze
4(8 ounce) fresh salmon filletssalt to taste
1/3 cup cold water
1/4 cup seasoned rice vinegar
2 tablespoons brown sugar
1 tablespoon hot chile paste (such as sambal oelek)
1 tablespoon finely grated fresh ginger
4 cloves garlic, minced
1 teaspoon soy sauce
1/4 cup chopped fresh Basil
1)Preheat grill for medium heat and lightly oil the grate.
2)Season salmon fillets with salt.
3)Place salmon on the preheated grill; cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork.
4)Combine water, rice vinegar, brown sugar, chile paste, ginger, garlic, and soy sauce in a small saucepan over medium heat.Bring mixture to a boil, reduce heat to medium and simmer until barely thickened, about 2 minutes.
5)Sprinkle basil on top of salmon; spoon glaze over basil.

If youโ€™re pumping iron salmon could make you stronger. With 22 grams of high quality protein per three ounces, this smart catch provides the building blocks your body needs to re- synthesize muscle tissue after a tough workout. And thatโ€™s not all. Salmon is also natureโ€™s number one source of vitamin D, a nutrient that many of us donโ€™t get enough of. That can make it harder to build muscle according to a 2010 Osteoporosis International study which links low vitamin D levels to decreased muscle strength.

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I’m sure everyone who has ever taken a moment to think about it knows that embedded habits are hard to break. So, why would you think that after a few months of perfect eating habits those old nasty ones are gone forever? Even with the experience of what it feels like to fit in your skinny jeans, sleep well and having more energy than you know what to do with, you forget and serve up a sugary snack! Why?! Our habits take over in times of mindless-ness or stress.
Ever have this happen to you? Everything is going great in the show pen. You are in control, your horse is reading the cow and it feels like you are making a run at the pay window…then comes a bad cow. Yikes! Things are going fast…no time to think…STRESS! Here come those old bad habits that you have been working so hard to get past and you’re right back to leaning and gripping. (Oh, just me huh?) Yup, those old bad habits are just waiting for a stressful situation to rear up to think that they were invited back. Good news!! As you learn strong healthy habits, they can come back just as easily. Without giving much thought, you walk right past the foods that are bad for you to look over what’s available to fuel up in a hurry! Just like practicing for show day, time and a little positive focus teaches you strong habits to move you toward the desired outcome. You’ll be working tough cows with confidence and junk food is back in the past!

Have you heard all the BUZZ about Dr. Andersen and his 30 Day Habits of Health challenge? Working on fixing bad habits does take commitment and what better way than getting support from the expert?!
To date, 11,000 people have already taken the 30 day challenge! My question is……..What about YOU!?!? Simply follow the link and sign up. Regardless of where you are on your journey to create health in your life, the challenge will provide you with another layer of info and support. I think you will LOVE IT!!!!!!!
Oh and……even more exciting news as Dr. A was in the Wall Street Journal! Check out the article!
I hope you find these support tools helpful! These tools are available to everyone so feel free to share with a friend. As always, I am here, willing and able to assist anyone who is ready to move on with their life and finally reach their weight loss goals. Oh, as usual…ready with a yummy recipe too ๐Ÿ™‚
Crispy Buffalo Chicken Bites Medifast isn’t just for snacking!
9 oz. raw boneless skinless chicken breast cut into cubes- should yield 6 oz cooked (1 Lean)
1 tbsp Frank’s Red Hot Wing Sauce (1 Condiment)
1 Bag Medifast Parmesan Cheese Puffs (1 Meal)
1 tbsp Reduced Fat Grated Parmesan Cheese (1 Condiment)
Optional Dipping Sauce:
2 tbsp Hidden Valley Light Ranch Dressing (1 Healthy Fat)
1 tsp Frank’s Red Hot Wing Sauce (0.33 Condiments)

1)Preheat Oven to 350.
2)Finely crush the Parmesan puffs into a bread-crumb consistency – use food processor or just whack the heck out of the (already opened) bag with
something heavy. Mix the Parmesan cheese with the processed Parmesan puffs and pour crumb mixture into a plastic Ziploc bag. Set aside. 3)Cut Chicken Breast into approximately 1 inch cubes/chunks. Combine chicken with 1 tbsp of Frank’s Hot Wing Sauce, tossing until combined.
4)Place the coated chicken (let excess sauce drip off chicken before placing in bag) into the Ziploc bag with the crumb mixture and shake the bag, making sure the chicken is completely coated with the crumbs.
5)Put the crumb coated chicken cubes onto a baking sheet lined with parchment paper (etc.) and bake for approximately 25-30 minutes. Cooking time will vary depending on your oven, maybe use a oven light and kept an eye on them to make sure they didn’t burn.
6)Combine ranch dressing and 1 tsp Frank’s Hot Wing Sauce and stir until combined. Serve with chicken bites.

1 Lean Serving with 2.33 Condiments, 1 Healthy Fat, and 1 Meal (Don’t forget to add your Greens!)

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“Poor health is not caused by something you don’t have; it’s caused by disturbing something that you already have. Health is not something you need to get, it’s something you have already if you don’t disturb it.” ~ Dean Ornish

Have you ever thought about how you were created to be perfect? Yup, you are an exact copy of your designed blueprint, the person you were meant to be. Along with that comes your human-ness. We all seem to have the drive to push things to the limit. How high can I jump or fast can I go? What about stretching the boundaries of our health? The problem of course is that beyond those limits, things tend to break and we are faced with the reconstruction process to get back what was once there.
Rather than compromising your health, I think it is better boost it! Guarding our health is the best way to keep it. The old “use it or lose it” works here.
All those healthy habits that I’m constantly preaching about are the key. Most of us have stretched the limits of our health and are on our way back to un-disturbing perfection. Getting our weight down is an important part of returning health. I found these tips helpful ๐Ÿ™‚
*Start out your day with a high protein breakfast. Including protein in the morning will help diminish those feelings of hunger. Not only is there a physiologic effect of a higher protein breakfast, but there is also a perception of fullness that goes along with eating protein. Try some Greek yogurt, scrambled eggs, or a protein bar like a Medifast Crunch Bar.
*On the go? Try incorporating a meal replacement. Studies have shown that meal replacements are an effective tool for weight management. Choose a meal replacement with a balance of calories, protein, fiber and carbohydrates, like Medifast Shakes or Crunch Bars. Eating a meal replacement is a better choice than not eating at all as it will help keep your metabolism going and fuel your body with the nutrition it needs for your busy day.
*Strive to increase your fruit and vegetable intake. Fruits and vegetables are low in calories and high in fiber, vitamins, minerals and antioxidants. By grabbing an apple, banana, carrots, or broccoli, you are more likely to replace foods that are higher in fat and calories for a healthier diet. A great goal is to have a fruit and vegetable with every meal! Are you up for that challenge?

You may not be able to incorporate all of the changes at one time. In fact, attempting to make several significant changes at one time can make you feel overwhelmed. A proven approach to weight loss is the small-changes approach. By incorporating one or two small changes at a time into your daily lifestyle, you are more likely to attain sustainable results. Some examples of this are walking more, increasing fruit and vegetable intake, and continued follow-up with a Registered Dietitian, nutritionist, or other health care provider. These small changes will become habits will help you to maintain a healthy lifestyle.
Get in touch with me and together we can work on improving your health habits ๐Ÿ™‚ Then let’s see your body in action!
Ready for a picnic?
Revolution Rolls
3 eggs at room temperature
3Tbsp light cream cheese at room temp
pinch of cream of tarter
1 packet of Splenda

1) Preheat oven to 350.
2) Separate egg yolks and whites. Add cream of tarter to whites and beat until stiff peaks form. Set aside.
3) Add cream cheese and Splenda to yolks and whisk until blended. Gently whisk into whites taking care not to over-mix and let them fall.
4) Line a cookie sheet with parchment paper and make 6 equal “blobs” not touching.
5) Bake for 25-35 minutes.
Enjoy them warm, cold or toasted!
6 rolls is enough for 3 servings, 1/3 lean & 1.3 condiment. Add 2/3 serving of your favorite protein to make a delicious sandwich!

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