Tag Archives: healthy

It is hard to make healthy choices….

Posted on 02. Mar, 2014 in Food, Uncategorized

“To eat is a necessity, but to eat intelligently is an art.”

—La Rochefoucauld

 

The signature line on my emails are “You Can’t Out Exercise A Bad Diet!” How true this is.  I speak with numerous people that work out regularly, but can’t figure out why they aren’t losing the weight. So we journal every bite they take!  You will be amazed at what “extra bites” and “sneaky calories” are found in a day.

Did you lick the peanut butter knife after making sandwiches? Did you walk by your co-worker’s desk and grab 3,5, 10 M&M’s? Did you sample and snack while making meals?

Let’s re-evaluate those 2014 Resolutions.  How are they holding up? Not so much?

FOCUS and re-establish your goals.  Instead of I want to lose 20 lbs, let’s say, I would like to lose some weight. Instead of I want to eat healthy, let’s say, I want to eat 1-2 days/week with healthy choices.

START with journaling.  Get a notebook, app or tablet and write down EVERYTHING that goes into your mouth during 1 week.  I mean EVERYTHING.  Those couple of Cheerios as you are cleaning up, the leftovers that won’t fit into a tupperware, and don’t forget the snacking while cooking or enjoying a glass of wine.

If you want to discuss your journal after 7 days, I am happy to help, just email me.  But after 7 days, take a long hard look at where you are adding those extra calories.  Then you can start with “during 3-5pm, I am going to eat fruit, yogurt and nuts”.  See how that goes and build from there.

You are all strong RockIt Mammas!  Check in and let us know how you are doing.

Protein Protein Protein

Posted on 25. Jun, 2013 in Food

Avocado Deviled Eggs

three ingredient sides

Want a side dish that packs protein and healthy fats, try these deviled eggs. But to cut down on the cholesterol and saturated fat, replace half of the egg yolks with mashed avocado and Greek yogurt before piping them back into the middle of the hardboiled egg whites. (Sprinkle with paprika if desired.)

A great smoothie

Posted on 22. Feb, 2013 in Food

Feeling like a smoothie? Try this one from celebrity Trainer Harley Pasternak. http://ow.ly/htiKq

Get off the SCALE!

Posted on 19. Feb, 2013 in Uncategorized

Read this while enjoying your morning coffee and think about what he says….. (more…)

Weekly Tips for September 17, 2012

Posted on 17. Sep, 2012 in Uncategorized

Some of you may know, I had to have back surgery this summer, when a disc fragment broke off and decided to do a full crunch around my L3 & L4 nerves. I am told it happens commonly, except when mine was so big the only way for relief and living again was surgery. The disc fragment happened in late March and after months of PT, shots, rest and terrible (more…)

Weekly Tips for September 3, 2012

Posted on 03. Sep, 2012 in Uncategorized

Here it is September ALREADY! Ready for fall, cool weather, sweaters, pumpkin lattes and football! On the West Coast it is still hot, hot, hot. It finally broke 91 degrees at our house for the first time in over three weeks. How are you getting ready for Fall? (more…)

Banana Ice Cream – the healthy way!

Posted on 03. Sep, 2012 in Food

Craving ice cream, here is the way to go. But you need to prepare for the craving 8 hours in advance! (more…)

Weekly Tips for May 21, 2012

Posted on 20. May, 2012 in Uncategorized

Where does the time go? It seems like last week we were just talking about our New Year’s Resolutions, candy or not for Valentine’s Day! Now it is time to get ready for SUMMER! The most (2nd) wonderful time of the year! Working on the annual SUMMERTIME FUN FOR FAMILIES. It should be ready first of June, check back. There will also be a Mom’s Camp list that a friend put together that is phenomenal! Stay tuned…  (more…)

Edamame Succotash with Chicken, Zucchini and Avocado

Posted on 20. May, 2012 in Food

This is a great recipe for family dinner, left over lunch or let it chill and serve cold!

• 3 large tomatoes, cut into 1″ wedges

• 2 T Italian blend olive oil

• Course salt and ground pepper

• 2 small zucchini, diced

• 2 cups corn kernels (about 3 ears)

• 2 cups frozen edamame

• 1 rotisserie chicken (remove skin and bones; shred meat)

• 1 avocado (halved, pitted, peeled and sliced thin)

• 3 oz crumbled cheese (goat cheese or feta)

In a large bowl, toss tomatoes with one tablespoon of Italian blend olive oil. Season with salt and pepper.

In a large skillet, heat one tablespoon of olive oil over medium heat. Add zucchini and season with salt and pepper. Cook – stirring frequently until slightly soft, about 4 minutes. Add corn and edamame and cook until corn is cooked through and edamame are soft, about 3 minutes. Season with salt and pepper to taste. Add chicken and cook until warmed through, about 2 minutes. Divide the mixture among four plates. Top with avocado and cheese; garnish with tomatoes. Serves four.

 

Earth Day Tips for the week of April 22, 2012.

Posted on 23. Apr, 2012 in Uncategorized

Go Green, Save the Earth, Learn the 3 R’s.

Everyone wants to fulfil these slogans, but how do you start? Everyone knows to resuse and recycle. Don’t use plastic bags, be sure bring your bags into the store. Recycle your cans and water bottles. Don’t use styrofoam. What else can you do? (more…)