Healthy Happy Holidays - Dec. 15

Balance is very important, and can significantly improve your overall health and your long-term health. 

The Mayo Clinic has this wonderful Balance Routine which you can try out to see how your balance is. 

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*No information on this blog should be considered medical advice. You should always consider consulting a medical professional before making drastic diet or lifestyle changes. I am not a medical professional.

Healthy Happy Holidays - Dec. 11

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*No information on this blog should be considered medical advice. You should always consider consulting a medical professional before making drastic diet or lifestyle changes. I am not a medical professional.

Healthy Happy Holidays - Dec. 10

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*No information on this blog should be considered medical advice. You should always consider consulting a medical professional before making drastic diet or lifestyle changes. I am not a medical professional.

Healthy Happy Holidays - Dec. 7 - Meal Plans

Sometimes it seems like it is really hard to eat healthy in our busy world.  It's easy to grab fast food, or pre-packaged anything than to shop and plan cooking intensive meals. 

I created this simple 7 Day Meal Plan to help simplify healthy eating choices.  Each meal is either cook-ahead or super fast.

I'll offer additional healthy meal plans, so that it does not get boring. And you can offer your own suggestions.

Goals:
The goal of these healthy meal plans is to give you quick and easy healthy options for a whole week, without skimping on flavor.  If you hate seafood, and I suggest tuna (as I do in this meal plan) you can substitute lean chicken for the protein.   I also will also plan one "cheat" meal in every meal plan.  This is so that once a week you can eat anything you want.  This meal is floating - if you go out for burgers and drinks on Thursday night, that is your cheat meal - so eat healthy on Saturday. :)  The goal here is not self deprivation, but satisfying, tasty meals that are also healthy.

Snacks:
I do not plan snacks in this meal plan - but You can always have fruit or vegetables without any guilt.  Other great snacks are a handful of nuts (not a huge portion, but a small amount to boost your protein), a small fat free yogurt, or low fat cheese sticks. 

Day	Meal	Plan	Boost
Sunday	Breakfast:	Fat Free Greek Yogurt and Fresh Fruit	It Works! Thermofit
	Lunch:	Pita Sandwich and fruit	It Works! Thermofit
	Dinner:	Guacamole, Carrot sticks & Fresh Fruit	It Works! Confianza
Monday	Breakfast:	Green Smoothie/Profit Smoothie	It Works! Thermofit
	Lunch:	Tuna Salad with Carrots and Snap peas	It Works! Thermofit
	Dinner:	Grilled fish and veggies	It Works! Confianza
Tuesday	Breakfast:	Green Smoothie/Profit Smoothie	It Works! Thermofit
	Lunch:	Tuna Salad & grilled veggies	It Works! Thermofit
	Dinner:	Guacamole, Carrot sticks & Fresh Fruit	It Works! Confianza
Wednesday	Breakfast:	Green Smoothie	It Works! Thermofit
	Lunch:	Tuna salad with low fat wheat thins and veggie sticks	It Works! Thermofit
	Dinner:	Pita Sandwich and fruit	It Works! Confianza
Thursday	Breakfast:	Green Smoothie/Profit Smoothie	It Works! Thermofit
	Lunch:	Tuna Pita with fresh veggies	It Works! Thermofit
	Dinner:	Guacamole & Carrot sticks	It Works! Confianza
Friday	Breakfast:	Green Smoothie/Profit Smoothie	It Works! Thermofit
	Lunch:	Guacamole & Carrot sticks with fruit	It Works! Thermofit
	Dinner:	Tuna Pita	It Works! Confianza
Saturday	Breakfast:	Green Smoothie/Profit Smoothie	It Works! Thermofit
	Lunch:	Anything you want	It Works! Thermofit
	Dinner:	Guacamole, Carrot sticks & Fresh Fruit	It Works! Confianza

Boosts: Thermofit is a metabolism booster which also reduces cravings.
Confianza is an all natural anti-anxiety and anti-stress supplement.  I have found that I sleep better if I take one at bedtime or in the evening. 

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*No information on this blog should be considered medical advice. You should always consider consulting a medical professional before making drastic diet or lifestyle changes. I am not a medical professional.

Healthy Happy Holidays - Dec. 5

We made it through Thanksgiving, and I know we all had some great food.  I know that some of you tried some new healthier recipes, but some of you are looking for ways to cut calories, so that you can balance out the extra from last week.  Here is a combo pack for your weekend:  I am sharing with you all the workout challenge issued by a friend of mine which will help us to kick our workout plan up a notch. Below you will find some cold weather comfort food with a healthy spin. 

Weekend Challenge:

Hip Raises! This exercise works your glutes, hamstrings and core. Do 3 sets of 8 reps on EACH leg before every meal this weekend.

This recipe comes from Cooking Light.  It's a healthy version of Mac n' Cheese. 
When I made it, I made a couple of substitutions, because in addition to making it healthier, I also wanted to make the Mac n' Cheese safe for a person with a serious allergy to cow's milk. 
I followed the recipe as written, but used the ingredients below (modifications in red):
· 3 cups cubed peeled butternut squash (about 1 [1-pound] squash)
· 1 1/4 cups fat-free, lower-sodium chicken broth
· 1 1/2 cups fat-free milk Almond/soy milk
· 2 garlic cloves, peeled
· 2 tablespoons plain fat-free Greek yogurt soy yogurt
· 1 teaspoon kosher salt
· 1/2 teaspoon freshly ground white pepper
· 1 1/4 cups (5 ounces) shredded Gruyère cheese Manchego the first time  (second time Goat Jack)
· 1 cup (4 ounces) grated pecorino Romano cheese made from sheep
· 1/4 cup (1 ounce) finely grated fresh Parmigiano-Reggiano cheese, divided used midnight moon for top
· 1 pound uncooked cavatappi any pasta you want
· Cooking spray
· 1 teaspoon olive oil
· 1/2 cup panko (Japanese breadcrumbs)
I found it super yummy, as did both of the people I fed. 

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*No information on this blog should be considered medical advice. You should always consider consulting a medical professional before making drastic diet or lifestyle changes. I am not a medical professional.

Healthy Happy Holidays - Dec. 4 - Sleep

5 tips for a better night's sleep
from the Mayo Clinic

Sleep is a critical part of managing stress and making healthy choices, factors that help support your weight-loss efforts. Yet, most of us simply aren't getting enough sleep. Everyday demands and — yes, your smartphone — are likely culprits that can negatively impact your sleep. Either too little or too much sleep can make it tough to function at your best. Sleep better and wake up feeling more rested with this advice.


Click here to continue reading.

 

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*No information on this blog should be considered medical advice. You should always consider consulting a medical professional before making drastic diet or lifestyle changes. I am not a medical professional.

Healthy Happy Holidays - Dec. 3

"Not an exercise buff? That's OK. Walking to the mailbox, sweeping the floor, laundry and vacuuming are all activities that burn calories." — Peggy Moreland, R.N.

Healthy Happy Holidays - Dec. 2 - Friends and family

Friends and family: How to deal with diet saboteurs
From the Mayo Clinic "Who doesn't love catching up with family and friends over a meal during the weekend? Unfortunately, loved ones can unintentionally be a negative influence on your eating choices. To stay focused on your goals, you need to know how to manage negative influences in your social circles. Review these scenarios and make a plan for the next challenge a potential saboteur presents."
Stay on track with this advice

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*No information on this blog should be considered medical advice. You should always consider consulting a medical professional before making drastic diet or lifestyle changes. I am not a medical professional.