Eating Healthy Is Not That Hard

NUTRITION
Eating Healthy Is Not That Hard

  A few of the most common objections I get to why someones nutrition is terrible are as follows … Eating healthy gets to be boring, nothing healthy tastes very good, or I don’t have time to cook/I’m too busy … Well, I am here to show you that those three excuses are simply that- excuses.
Eating healthy does not have to be boring. Eating healthy does not mean your food has to be bland. Eating healthy AND making your food taste good does not have to be complicated and time consuming to prepare. Here is a lay out of an easy to follow day that will not only get you closer to your goals but also taste good. Now this is just one example. Portion sizes and number of meals will vary based on the person and their goal, but here is how simple and delicious it can be to eat well..

Meal 1: Protein Pancakes:  Add 1/4 cup raw oats, 1/2 scoop vanilla Level-1, and 1/2 cup egg whites to a mixing bowl. As you stir the contents, add in 1/4 cup cottage cheese. Make sure to mix everything well and blend until a batter forms. Now that you have your batter, pour it onto your hot griddle. Let sit until the edges on the pancake start browning, then flip the pancake. Cook until there is a slight browning on both sides of the pancake. (Bonus: These are so easy to make ahead too and reheat to take on the road for busy mornings)

Snack: Protein Shake and Fruit: Grab a cup or bottle and add 6-8 oz of water and a scoop of your favorite protein powder (I choose Level-1 protein from 1st Phorm here because it is designed to break down over about 3 hours or so to keep you full) I pair this with a serving of my favorite fruit of choice for the day.

Meal 2: Tuna or Chicken Salad Sandwich: Mash 1/2 of an avocado, then combine it with the juice of 1 lemon and 1 tbsp of yellow mustard.  Mix together with 1 five ounce, drained can of tuna or chicken. Optional additions:  add in 1 tbsp of each onion, celery, or carrot or a pinch of dill. Place it on 2 pieces of Dave’s Killer Bread, or make into a salad. Pair with a serving of fruit or a vegetable of choice.

Meal 3: Crockpot BBQ Chicken and Roasted Green Beans: Before you head out for work for the day throw 3-4 chicken breasts into your crockpot with ½ cup of your favorite low sugar BBQ sauce. Turn on low and let it do its magic. Take out your Kitchen Aid you never use and add the dough hook attachment. Place the chicken (and juices) into your Kitchen Aid and turn it on medium and watch as it shreds your chicken in no time. Meanwhile, toss some green beans into your oven at 450 degrees with some butter, salt and pepper and cook until they’re as crispy as you prefer. (Bonus: Now you have lunch for the next several days that you can turn into sandwiches, salads, or tacos!)

Snack: Greek Yogurt Bowl: Add 1/4-1/2 cup Plain Non-fat greek yogurt to a bowl. Mix with 2 tbsp sugar free vanilla cheesecake jello pudding mix and 1-2 tbsp of peanut butter. Top with blueberries and honey.

… and there you have it. Pretty simple and easy to get 3 solid meals in and two snacks. As I said in the beginning, this is just one example and your actual plan might have more meals, more shakes, bigger portions, different foods, etc. This will be a great start though!

FITNESS
The Best At-Home Leg Exercises

Life is busy and sometimes having the time to get to the gym is just not an option. So whether you’re an avid fan of home workouts or just looking for ideas on those days you need to do something.. I’ve compiled my list of my favorite home friendly leg exercises! Feel Free to Youtube these exercises if you need instruction.

1. Squats - bodyweight or dumbbell

2. Romanian Deadlifts

3. Calf Raises

4. Lunges - Stationary, Reverse, or Walking

5. Bulgarian Split Squats

6. Stair Climbs

7. Chair Step Ups

8. Glute Bridges

9. Jump Squats

10. Speed Skaters

Putting it together: Choose 6-8 exercises from above and complete 4 sets of 12-15 reps. Add weights that you have available (think outside the box and choose things around your house) and add sets/reps as you progress!

If you want more at-home exercise ideas including full routines that you can follow, download my App and get access to dozens of workouts ready to go WITH videos to show you exactly how to do each exercise!

HEALTH/WELLNESS
What Do Dark Circles Under Your Eyes Really Mean?

You might think those pesky dark circles under your eyes mean you’re low on sleep, but there might be more to it…..You know what doesn’t get enough attention? Your kidneys.

These humble little organs are considered “the root of life”

in Traditional Chinese Medicine. Your kidneys process about 200 quarts of blood and two quarts of waste products every day.

So What are the signs that your kidneys could use support?

• Dark circles under eyes

• White colored nail beds

• High or low blood pressure

• Leg cramps or electrolyte imbalances

• Excessive or non-existent sweating

• Lower back pain

• Repeated UTI's

• Edema or swollen hands, fingers, ankles, feet

• Reoccurring kidney stones

So how can we support these little guys?

• Drink at least 8 cups of filtered water per day

  (or 1/2 your body weight in ounces). Instead of chugging several cups at one sitting, which can strain kidneys, try sipping your fluids throughout the day. Room temperature water is best.

• Balance cold/hot foods and liquids

  (think smoothies, juices, raw fruits, and veggies) with cooked and nourishing foods like broth, stews, sautéed veggies, and warm lemon water. Too many cold foods/drinks can stress kidneys.

• Incorporate kidney power foods

  like watermelon tea, dandelion root tea, beets, fennel, ginger, parsley, celery, and kidney herbal tonics.

• Talk to your doctor about using red light therapy or castor oil packs on your lower back—especially if you have a history of kidney stones or UTIs.

MINDSET
How To Get Out Of A Funk

Let’s be honest, no matter how happy we are, we can’t be all smiles all the time.

Through the years, though, I’ve found certain things help to boost my mood. For me, daily exercise is one of the most important things I can for my mood—even just a 20 minute walk boosts my endorphins significantly. Here are some more of my best tricks:

• Omega 3 fatty acids: in the form of oily fish like sardines, salmon, cod liver oil, chia seeds, and walnuts. These special fats feed the brain and, according to some studies, can help reduce feelings of depression. 

• High-quality, low-sugar dark chocolate

  because it releases endorphins that make you feel loved. I love keeping a duper dark chocolate bar in my freezer to have on hand.

• Sunlight

  it’s no secret that we feel better in the sun. Walk outside barefoot and sunglass free for 10 minutes and see how your mood instantly changes.

• St. John’s Wart. In studies, this old school herb can help with mild depression. Just be aware that it does increase your sensitivity to the sun. 

• Gratitude journal. Writing down five things I’m grateful for each day makes me feel so great and can help shift mood.

• Family Walks. Grab your husband, partner, kids, dog, or a friend and go on a 20 minute walk for an instant mood shift.

Now tell me: What makes you happier every day?