ridelightinthesaddle

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

“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

on May 1, 2013

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 πŸ™‚
*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 πŸ™‚ 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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