- Variety: Different activities help strengthen different muscles so consider the type of activities you do each day. Biking, power walking, and running, work our heart and leg muscles, while lifting, or even gardening can work our arm muscles. Think about the activities you enjoy and try to vary them throughout your week.
- Balance: Since different activities benefit different parts of our bodies, think about balancing them out. Being physically fit means improved cardiovascular endurance, muscular or bone strength, good balance, and having flexibility. Keep this in mind when balancing out your weekly experience plans.
- Moderation: Know yourself and make sure to set your goals appropriately. Some people need to more more and others can afford a day off. Consider at least 30 minutes of moderate physical activity most days of the week and remember some physical activities of daily life can count towards activity.
Spring time is finally here and it's time to enjoy the weather and get activity back into our lives! I like to think about physical activity like I think about food by considering Variety, Balance, and Moderation.
Smoothies for breakfast are my favorite thing to enjoy in the spring/summer months. They can be light, refreshing, and make the perfect accompaniment to a balanced breakfast or snack.
To start your smoothie off right, fill the bottom of your blender with a vegetable like kale or spinach, sometimes I will use cucumber for added fresh flavor. Next, add your dairy which is the plain greek yogurt or milk if you would like. Fruits can be whatever you like and consider fresh and frozen as options here. Fresh definitely add more sweetness, and I suggest trying to put your over ripe fruits in the freezer as an icy cold smoothie is why favorite! Experiment with all different colors to make your smoothies eye appealing. A serving of healthy fat for added fullness could be some avocado or peanut butter. Top with some crushed ice and water (if you used yogurt), blend and enjoy!
Be sure to add these ingredients to your grocery shopping list one week and enjoy the endless creations you will make.
Every morning I start my day with a bowl of plain greek yogurt, fresh fruit, and granola. When I have time to make my own, I am famous for making this recipe that I am sharing with you today. It is so delicious I don't like ever having to buy granola, because nothing quite compares to this! For a little color and added sweetness/fiber I always add craisins and golden raisins.
This week my family entered the world of homemade yogurt. My new favorite kitchen appliance, the Instant-Pot makes the most delicious yogurt I have ever tasted. All I needed to make it was 1 gallon of milk and 2 tablespoons of greek yogurt. It was slightly time consuming, but I think with practice it will become much more efficient. The time is most definitely worth it. If you have an Insta Pot you must give this a try! If you don't, put it on your holiday wish list for next year.
In order to eat healthy, I believe you must think about and plan your meals for the week ahead. I don't like going to the grocery store multiple times a week, and it can be difficult not knowing whats for dinner and having to order a pizza. Consider sitting down for 30 minutes on a Saturday or Sunday morning, grab your grocery store circular for inspiration of what's seasonal and on sale, and decide what you are going to make for dinner for the entire week. Try to make each night utilize similar proteins and fresh ingredients so that you can use up everything you purchased. For example: a baked chicken with roasted broccoli and cilantro rice on one night- then the following night can be chicken fajitas topped with cilantro and cook up some peppers and onions fresh for the second night!
Another one pot meal but this time in a soup! Lemon Orzo Chicken Soup is the perfect soup to cook up for the family tonight. The soup includes great protein and you could even add extra white meat for an added bonus! Carrots and celery add some needed veggies to the pot, and I would even suggest trying spinach or kale to add to the mix. If you have never tried a soup with lemon in it before, after trying this one I promise you will want to make it again and again!
Great chicken and potatoes is a meal has almost all the food groups fully met. Add your favorite veggie to roast to this pan for an all in one dish everyone will love. I love it because it has plenty of protein, crispy potatoes for tasty carbohydrate, great acid from the lemons, and creaminess from the feta with the roasted flavors of onion and vegetables (I add broccoli).
This week I have been asked a lot about my philosophy about Intuitive Eating, and what it is exactly. I don't believe in diets, because if there was a perfect diet we would all be on it and be happy in our bodies. Since that isn't the case the 'diet' I like to promote in my practice is called Intuitive Eating.
This means sensing your Physical Hunger and Fullness and only eating when you are physically hungry and stopping when you are physically full. Second is not letting Emotional Hunger or Fullness play a role in your eating, I will talk about this more in posts to follow. How many times have you finished your plate just because the food tastes so good? That is not stopping when full - and results in eating too much. Also, have you not eaten when you were physically hungry because you know you want to eat more in a few hours? You are slowing down your metabolism every time you don't eat when you are hungry.
Try to really listen to your body and eat when it tells you to and stop when its finished.
My new favorite dinner is spaghetti squash bowls, and I will share some of those recipes in the upcoming weeks, but when I make this my kids just will not eat any of it. I never want to succumb to their pickiness but these tater tots allow me to get them the same nutrients as the adult meal, with a much more kid friendlier flare. This is their new favorite and they ask for it often!
Serve these up as a side to a meat protein, as an appetizer, or a snack.
Write something about yourself. No need to be fancy, just an overview.