Healthy Inspirations

Happy Thursday!!
Celebrating Ashley's amazing story today! Show her some love 💕👇🏻
"You can clearly see how broken I was back then. Completely unsatisfied with life, operating below the line and merely surviving.
Today I’m maintaining a healthy weight that I achieved in just 4 1/2 months on program. I’ve completely transformed from the inside 🧠 out 💪🏼.
The picture speaks for itself. Make yourself a priority, my friend. You won’t regret it!"

CRAB-STUFFED MUSHROOMS 🦀🍄

A healthier spin on a summer favorite!

Show me some love if you want me to send you the recipe ❤️!!

Ready...Set...Summer Workshop
You may be ready for summer but is your body?
Learn 5 key weight loss tips to jump start your journey and feel more confident for summer.
We will be meeting daily via Zoom May 16-May 20th @ 7-8PM EST for a FREE webinar.

Each night we will review in depth 1 great weight loss and health tip to get you ready to enjoy your summer with confidence! Some of the topics we will be covering:

*Nutrition
*Movement
*Hydration
*Sleep
*Habits/Minsdet

Registration Link in Comments!!

Healthy Inspirations Tips to Rock Your Weekend!!!

Happy FriYay

Thank you Joanna Sayce for sharing this delicious healthy recipe for me to share with everyone!!

Chicken Minestrone Soup

1 lb boneless chicken breast
3 or 4 carrots
2-4 stalks of celery
1 medium- large sized onion
1 zucchini
2 cups baby spinach
1 can of chicken stalk
1 can of diced tomatoes
1 can of white beans or dark red kidney beans

Boil chicken with onion and celery and carrots in 1 can of chicken stalk/ broth and 1 cup of water.
Remove chicken and cut into cubes and put back into broth. Add all other ingredients adding spinach last.
* if desired cook a small amount of ditalini pasta on the side and add in to each bowl as you serve it
* I also seasoned broth with garlic powder, tap salt, Italian seasoning and about a half to a while tap of Bells Seasoning 😊

Tuna Sushi plate! 🐠🐠

Super duper simple, yummy & way healthy!
I love sharing recipes! chime in if you want some of this deliciousness! 👇👇👇👇👇

Seriously i think i could eat sushi every day! 🐠

For this amazing recipe and others like it ever week DM me your email address for my weekly newsletter full of healthy inspirations!!!

t's not one giant step that does it. It's lots of little steps.

Small habit changes over time add up. It can feel overwhelming to change ALL THE THINGS all at once.

You don't decide today to run a marathon tomorrow. You take small steps. You train your brain to adjust to a new pattern.

What is 1 small step YOU can take today that will get you closer to your BIG goal????

SPAGHETTI SQUASH NESTS 3 WAYS…DM me for recipe. Too long to post.

Some people think this is what I do as a health coach! 😂

No! 😜

But I will believe in you until you start believing in yourself! 👊

Friday Fun Fact:

Never Throw Away LEMON PEELS!!

CHICKEN, SQUASH & BLUE CHEESE MINI FRITTATAS

YIELD: 4 SERVINGS (4 MINI FRITTATAS PER SERVING)
COMPLETE LEAN & GREEN MEAL: 1 LEANER, 1 HEALTHY FAT, 3 GREEN, 2 CONDIMENTS
TOTAL TIME: 45 MINUTES

Nutrition Facts: Per serving: 380 calories, 12g fat, 12g carbohydrate, 54g protein

ON PROGRAM FOR MY CLIENTS ON WEIGHT LOSS & MAINTENANCE

Ingredients
6 cups diced yellow squash
2 tbsp olive oil
1 tsp salt
¾ lb. cooked, shredded, white meat chicken
4 tbsp reduced-fat blue cheese crumbles
2 tbsp minced scallion
4 cups liquid egg substitute

Directions
1 Preheat the oven to 450⁰F.
2 Toss the diced squash with the salt and olive oil. Spread it on a sheet pan.
3 Roast the squash for 15 to 20 minutes until slightly caramelized. Reduce heat to 425⁰F.
4 In a bowl, combine the roasted squash with the chicken, blue cheese, and scallions.
5 Spoon about ¼ cup of squash-chicken mixture into each “muffin cup” in a non-stick muffin pan, and then fill all with liquid egg substitute.
6 Bake at 425⁰F for 15 minutes.
7 Remove the frittatas from the pan, and serve warm.

It’s Time for Fall Sports!!

How you can stay healthy at gatherings

If you like watching fall sporting events, it’s about to be that time of the year again!

Getting together with friends and family on fall weekends to root for your alma mater or watch your favorite college or NFL team (GO PATS!!!) is commonly an exciting part of this time of year for sports fans.

Most of the fall outings mean party food that doesn’t usually fall within your healthy eating plan. While the thought of making healthy choices during these activities may be intimidating, it doesn’t have to be!

Try these tips to help stay on track during the fall sporting season:

🏈 Eat beforehand. A simple way to deter yourself from overeating at football parties is to eat before you go. This way, you won't have to fight your temptation, and you can focus on friends and the game itself!

🏈 Bring your own food. Sometimes what compels us to eat is the fact that everyone else around us is eating. Packing your own delicious healthy meal is a great way to enjoy this time with your loved ones, while not straying from your health goals.

🏈 Stay active. Consider being active during commercial breaks. For example, stand up and stretch or take walking breaks. If you are at the game, take the stairs instead of the escalator or elevator. Also, try to get up and stretch or walk around the stadium periodically.

🏈 Inform those around you. Telling your friends and family that you are on a health journey could lead to them providing healthier options to choose from, such as veggies or grilled protein. Similarly, if you are the one hosting the football gathering, offer some delicious healthy meals for your guests to try.

Steak & Arugula Salad with Lemon Parmesan Dressing

YIELD: 4 SERVINGS
COMPLETE LEAN & GREEN MEAL: 1 LEAN, 3 GREEN, 2 CONDIMENTS
TOTAL TIME: 15 MINUTES

Nutrition Facts: Per serving: 290 calories, 14g fat, 3g carbohydrate, 38g protein

ON PLAN for my clients in weight loss and weight maintenance!!!

Ingredients
1½ lbs. flank steak
¼ tsp each: salt & pepper
4 cups arugula
2 cups cherry tomatoes
½ cup lemon juice
4 tbsp parmesan cheese

Directions
1 Preheat the grill.
2 Season the steak with salt and pepper.
3 Grill the steak on both sides until the internal temperature reaches 145⁰F, about 4 to 5 minutes per side. Remove the steak from heat and allow to rest.
4 Optional: grill the tomatoes for about 3 minutes until blistered.
5 Meanwhile, whisk together the lemon juice and parmesan.
6 Slice steak thinly across the grain.
7 Gently toss the arugula with the dressing.
8 Serve about 1 cup of arugula with a quarter of the tomatoes and 5 of ounces cooked steak.

4 Tips for healthy lunches at work:

🍎Try making a grain bowl, soup or salad. They are all easy to pack and easy to incorporate most of the food groups you need in a day.”

🍎Make enough dinner for leftovers.

🍎Cook a big batch for lunch on Sunday… like salad with separately packed toppings and dressing, grains with roasted veggies and protein, or soups in the winter — and package those three meals up on Sunday.

🍎Protein doesn’t have to mean meat. Beans, hummus, and nuts are all great sources of protein

Does your brain light up like a pinball machine when you think about sugar?

Curious why and how to stop the cravings?

My FREE Sugar Busters Workshop is starting soon...Who wants in???

Happy FriYay!!

Here are 10 Surprising Health Facts

Which one surprised you the most?

It's the first day of FALL 🍁
You know what that means...Pumpkin EVERYTHING!!
Here is some food for thought before you order that Pumpkin specialty drink!

HEALTHY BREAKFAST MEAL PREP IDEAS FOR BUSY MORNINGS

When I started planning my meals, eating a healthy and balanced breakfast became one of my priorities.

Plus, meal prepping your breakfast ahead of time doesn’t have to be complicated, and I promise you, it won’t require tons of time.

1. Keep it simple

You don’t need to prep something different every day. By keeping your breakfast meal prep recipes to a minimum number per week, you will reduce the amount of brainpower you need to use to plan.

I would suggest you start with 1 or 2 breakfast recipes per week, no more than that.
If you get bored just swap recipes every week but don’t try to do too much too soon, or you will give up before you start.

2. Plan ahead

“If you fail to plan, you plan to fail.“

The whole point of meal planning is to have a plan!

I normally planned my meals on Saturdays or Sundays, before my big weekly shopping.

Simply select the recipes you want to prepare and make a list of everything you will need to buy.

3. Make it portable

If you need to rush out of the house every morning, make sure whatever you prep for breakfast can easily be transported everywhere.
That way, no matter where you need to be, you can still have your nutritious meal.

Are you walking the walk or just talking the talk?

It's never a perfect journey. No one expects perfection after all practice makes progress. No one is perfect.

People are hearing what you say AND watching what you do. Are you being a good example!!

Congratulations to my friend https://www.instagram.com/
suzannetmoore
on the launch of her book “Hang on Tight! Learn to Love the Roller Coaster of Entrepreneurship.”

If you’ve ever wondered if your business was going off the rails, or why you are standing still when you know you
should take the next step, you’ll want to grab a copy. Written for women entrepreneurs
it is funny, poignant and instructional.

Grab a copy (and get in on her launch day goodies) TODAY at HangonTightBook.com

Love YOURSELF (and may I add...your loved ones) enough to live a HEALTHY LIFESTYLE

Wellness Wednesday

A new season brings new memories, new schedules, and new opportunities for community participation. Supporting good health and mindfulness is truly the best way to be proactive and embrace the new season ahead!

Ready to start the new season strong? Check out the following tips on how to stay healthy and happy this fall:

🍁 Munch on in-season foods. This time of year, beautiful vegetables make their appearance in grocery stores across the nation. Some of the nutrient-dense options to consider adding to your Lean & Green meals include: broccoli, kale, and turnips. Get adventurous and try a new produce item each week!

🍁 Rise and shine at the same time. As the sun goes down earlier, it can throw off your natural circadian rhythm. Try to maintain a sleep schedule of at least eight hours per night and keep your usual bedtime and waking hours consistent.

🍁 Enjoy the cooler weather outdoors. Now that the weather is beginning to get cooler in most places, there’s no better time to enjoy the outdoors. Take in the beauty of the changing leaves, the crisp air, and the sounds of nature. In fact, a walk in nature can boost your mood and creativity, while also relaxing you.
Fall is the perfect season to slow down and evaluate your health and wellness. These tips are aimed at helping you have a healthier fall overall. Best of all, they can be easily implemented into your life starting today!

Bang Bang Chicken

ON PLAN for my clients in weight loss and weight maintenance!!!

YIELD: 4 SERVINGS
COMPLETE LEAN & GREEN MEAL: 1 LEANER, 3 GREEN, 1 HEALTHY FAT, 1 CONDIMENT, ½ OPTIONAL SNACK
TOTAL TIME: 30 MINUTES

Nutrition Facts: Per serving: 400 calories, 12g fat, 12g carbohydrate, 59g protein

Ingredients
1 oz. chopped peanuts, divided
2 tsp sambal
1 tsp canola oil
1 large zucchini (about 4 cups zucchini “noodles”)
1 ½ lbs. poached chicken breasts, cooled and shredded
1 medium cucumber, peeled, halved lengthways, seeds removed
2 spring onions, trimmed and finely sliced
½ cup coarsely chopped coriander

Directions
1 Using a food processor, rolling pin, or the side of a chef's knife, crush ½ ounce of peanuts. In a small bowl, mix the crushed peanuts with the sambal and oil until blended.
2 Using a vegetable peeler, shave zucchini into thin ribbons to make pappardelle-like noodles. Cut the cucumber into matchsticks (should yield about 2 cups).
3 Add peanut sauce and shredded chicken to the noodles, and toss gently with tongs.
4 To serve, place 1 cup zucchini noodles and 6 ounces chicken into each bowl. Neatly arrange a ½ cup of cucumber matchsticks on top of each bowl and garnish with about 2 tablespoons of both spring onion and coriander. Sprinkle remaining peanuts on top (about 7 peanut halves or ⅛ ounce) per serving.