Balance Between Healthy Food, Fitness and Wine
KALE SALAD WITH ROASTED BUTTERNUT & DELICATA SQUASH, BRUSSELS, POMEGRANATE, AND PUMPKIN SEEDS Ingredients: 1 large butternut squash (about 3 pounds), peeled, seeds removed, cut into bite size cubes 1 medium Delicata squash, cut in half lengthwise, seeds removed, cut into 1/8 inch thick moons …
How to reduce holiday stress Holiday stress…we have all felt it, experienced it and most likely dreaded it. It is supposed to be the most joyous, happiest time of year but doesn’t always feel like that. Here are some tips on how to handle holiday …
How to keep your health goals during the hectic holidays
It’s that time of year again! The busy, hectic holiday season! For many of us, this usually includes making less healthy food and beverage choices, which can lead us to losing sight of our health goals. From Halloween through New Years, fatty foods and indulgences seem to meet us at every gathering, grocery trip and everywhere in-between. Yet, these months do not need to derail your health goals or diet. With appropriate strategies in place, you can meet your health goals while still enjoying the holidays.
Get enough sleep
Adequate amounts of quality sleep is essential to optimal health and well-being. If you are feeling run-down, struggling to focus, or feeling irritable for no clear reason, you may want to look into your sleep patterns. During the holiday season, many people forgo sleep and overextend themselves to attend all of the holiday get-togethers and get that holiday shopping in. Getting a good nights sleep will also help you avoid poor eating choices the next day
Stay hydrated
The first thing I do every morning is drink 12-16 ounce of water. After all, we do wake up dehydrated since we are sleeping without any water going into our system! A good rule of thumb to follow is to drink at least half your body weight in ounces every single day! For example, if you weigh 150 pounds, you should be drinking at least 75 ounces of water a day. Not a fan of plain water? Doctor it up with lemon, lime, cucumber or any of your favorite fruits! Most of the time when we feel hungry, we are actually just dehydrated so always drink some water first! Especially before holiday meals and parties!
Practice the 80/20 Rule
One popular approach to holiday health is the 80/20 rule, where 80 percent of choices are healthy and smart, and 20 percent are fun and indulgent. It’s a way to feel fulfilled and enjoy some special treats without totally derailing your lifestyle. You can also apply it to your plate: 80 percent of what you pile on is healthy (roasted vegetables, lean proteins, whole grains), and 20 percent is whatever you want!
Fill up on veggies
Vegetables are a great source of fiber which works to fill you up and most vegetables are low in calories. Vegetables contain phytochemicals which are special compounds working to protect and repair cells from damage, help lower cholesterol, keep vision healthy and more! Also, vegetables contain lots of vitamins and minerals all playing a unique role in the body for everyday function and health!
I always start every meal, especially when I am eating out at a restaurant, with a small salad or simple vegetable soup. Getting your veggies in this holiday season first and foremost will prevent you from diving into the cheese tray over and over!
Move your body
It is important to move your body multiple times a week. Not an avid exerciser? Even walking outside a few times a week is good for you and gets your blood flowing! Working outside in your garden and playing with your kids count too!
Already have something you love to do that gets your heart rate up? Stick to it instead of trying something new and getting overwhelmed. The classics are always good for moving your body: go for a walk with your dog, take a hike, or jump on your bike!
Healthy holiday party tips I love the holidays and love sharing how to enjoy all the delights of the season and parties while still staying true to your health! First, remember that there’s no better time of year to remind yourself of why you want …
Easy Turkey Chili Ingredients: 1 Tbsp. + 1 tsp. olive oil 1 lb. raw 93% lean ground turkey breast 1 medium onion chopped 1 medium red bell pepper chopped 1 (10-oz.) can diced tomatoes and chilies 1 (8-oz.) can all-natural tomato sauce no salt or …
Jamaican Coconut Shrimp and Cauliflower Rice
Ingredients:
24 raw medium shrimp, peeled, deveined, tails removed (approx. 12 oz.)
2 tsp. mild Jamaican jerk seasoning
2 tsp. extra-virgin organic coconut oil, divided use
3 cups cauliflower rice
¼ cup green onions, chopped
¾ cup green (or red) bell pepper, chopped
⅓ cup canned lite coconut milk
1 Tbsp. fresh cilantro, chopped
2 Tbsp. unsweetened shredded coconut
2 wedges fresh lime (for garnish; optional)
Directions:
Season shrimp with seasoning. Set aside.
Heat 1 tsp. oil in medium nonstick skillet over medium-high heat.
Add cauliflower; cook, covered, stirring occasionally, for 4 to 6 minutes, or until cauliflower is tender. Set aside and cover to keep warm.
Heat remaining 1 tsp. oil in medium nonstick skillet over medium-high heat.
Add green onions and bell pepper; cook, stirring frequently, for 3 to 4 minutes.
Add coconut milk; cook, stirring frequently, for 1 to 2 minutes, or until most of coconut milk is absorbed.
Add shrimp; cook, stirring occasionally, for 2 to 3 minutes, or until shrimp is firm and opaque.
Evenly divide cauliflower rice between two serving plates. Evenly top with shrimp, cilantro, coconut, and lime wedges (if desired).
A Beginner’s Guide to Meal Prepping What is meal prepping? Why would I prep all my meals in advance? This meal-prep guide for beginners will help you get a handle on how to begin, how to choose your meals, how to make a meal-prep grocery …
Roasted Cauliflower Tacos Ingredients: 2 heads cauliflower 2 tablespoons avocado or coconut oil 3 teaspoons cumin 2 teaspoons chili powder 2 teaspoons paprika 1 teaspoon pink Himalayan salt For serving: 12-15 grain-free tortillas Lime wedges 1 jalapeno pepper, sliced 1 cup red cabbage, …
Buddha Bowl with Spring Vegetables
Ingredients:
Parchment paper
2 Tbsp. tahini (sesame seed paste)
3 Tbsp. fresh lemon juice
2 Tbsp. water
½ tsp. ground turmeric
½ tsp. pure maple syrup
¼ tsp. hot pepper sauce (optional)
¼ tsp. sea salt (or Himalayan salt)
¼ tsp. ground black pepper
2 Tbsp. + 2 tsp. olive oil, divided use
2 cups 2-inch asparagus pieces
2 cups sliced zucchini
2 cups cooked quinoa (or cooked brown rice)
2 cups chickpeas (garbanzo beans), drained, rinsed
2 cups raw baby spinach
2 cups halved baby heirloom tomatoes (or cherry tomatoes)
2 Tbsp. hemp seeds
2 Tbsp. sesame (or black sesame) seeds
1 cup fresh sprouts
Directions:
Preheat oven to 425º F.
Line large baking sheet with parchment paper. Set aside.
To make dressing, place tahini, lemon juice, water, turmeric, maple syrup, hot pepper sauce (if desired), salt, and pepper in food processor (or blender); cover. Pulse to blend.
Slowly add 2 Tbsp. oil as food processor is running. Process until smooth and well blended. Set aside.
Place asparagus and zucchini on prepared baking sheet. Drizzle with remaining 2 tsp. oil; mix well. Spread evenly on baking sheet. Bake for 12 to 15 minutes, turning once, or until tender-crisp. Cool.
Divide quinoa, chickpeas, spinach, tomatoes, asparagus, zucchini, hemp seeds, and sesame seeds evenly between four bowls.
Drizzle evenly with dressing.
Garnish with sprouts.
How to enjoy wine but still have a healthy lifestyle! Life is all about balance. I am a firm believer in eating healthy, fresh, real foods, moving my body daily and enjoying a glass of wine. After all, there are health benefits to wine! Wine …
General Food & Wine Pairing The best way to learn about food and wine pairings is to understand the basics so that you can feel empowered to do it all on your own! I always say the best wine to pair with your favorite meal …
Glowing Green Smoothie Bowl
Ingredients:
1 cup unsweetened almond milk
1 cup ice
1 scoop Vanilla Shakeology
1 cup raw spinach
¼ large banana cut into thick slices
1 medium kiwi peeled, cut into thick slices
2 Tbsp. unsweetened shredded coconut
Directions: