This fitness blog includes helpful fitness, training, and nutirition tips to help you reach your desired goals. No matter what path you choose - I can help you get there! It is my intention to create a direct link between exercise and enjoyment!
Sunday, December 29, 2019
Sunday Salmon Recipe
Yummy Salmon Recipe
This recipe provides 4 servings.
Ingredients:
1) 4 salmon
fillets approximately 6 ounces each
2) 2 tablespoons olive
oil
3) 1/2 teaspoon
sea salt
4) 1/4 teaspoon
pepper
5) 2 teaspoons minced
garlic
6) 1
1/2 teaspoon Italian herb seasoning blend
7) 1 medium
lemon
Instructions:
1) Heat
oven to 400 degrees and lightly grease a large baking pan with a little olive
oil. Arrange salmon fillets on the baking sheet and season with sea salt and
pepper.
2) Stir
together olive oil, minced garlic, Italian herb blend, and juice of 1/2 lemon.
Spoon over salmon fillets being sure to rub all over the tops and sides of the
salmon.
3) Thinly
slice remaining 1/2 of lemon and top each piece of salmon with a slice of
lemon.
4) Bake
for approximately 15 minutes until salmon is opaque and flaky when pulled apart
with a fork.
Recipe suggestion: Garnish with fresh thyme if desired
and serve.
Enjoy!
Saturday, December 21, 2019
6 Anti-Inflammatory Foods
1) Dark Leafy Greens
Dark leafy greens like collard greens, kale, and
spinach contain an abundance of anti-inflammatory compounds, including vitamins
C and E and antioxidants, which curb inflammatory processes.
2) Extra-Virgin
Olive Oil
The consumption of olive oil is associated with a
reduced amount of inflammatory markers in the blood. Approximately 9 different
polyphenols work to limit inflammation in the body through various mechanisms,
including decreasing the production of pro-inflammatory messenger
molecules.
3) Ginger
A key compound in ginger called gingerol suppresses
pro-inflammatory compounds.
4) Ground
Flaxseed
Flaxseed contains ALA, a type of omega-3 fatty acid
that helps protect against cardiovascular inflammation. They are also rich in
lignans, a polyphenol that inhibits the formation of platelet-activating factor,
a risk factor for inflammation.
5) Garlic
It contains a number of anti-inflammatory compounds that
inhibit pro-inflammatory messengers. Along with antioxidants, it has been shown
to limit the progression of atherosclerosis and to promote heart health.
6) Salmon
Salmon is rich in omega-3 fatty acids, which
inhibit a pro-inflammatory enzyme called COX. Omega-3 fatty acids also counter
the pro-inflammatory effects of omega-6 fatty acids.
Thursday, December 19, 2019
The benefits of humor
When you laugh, you are
doing something very healthy, you are reducing levels of certain stress
hormones. In doing so, laughter provides you with a safety valve, of sorts,
that shuts off the flow of stress hormones and the fight-or-flight compounds
that quickly take action in your body when you experience stress, anger, or
hostility.
Stress hormones suppress
the immune system, increasing the number of blood platelets (which can potentially
cause obstructions in arteries), and drastically raise blood pressure…very
serious stuff, am I not right!?
So…
Remember, when you
are laughing, natural killer cells are going to work, assisting in weakening
viruses and potentially destroying other illnesses.
Remember, the mind,
body and spirit loves a good laugh!
Tuesday, December 17, 2019
Mood Food
What is mood food?
Mood food consist of 3 ingredients: humor, music, and
people.
When you find yourself stressed, in less than a good
mood, distracted by obligations, etc.…remember the term, mood food.
It is a reminder of 3 things that you can do to
improve your mood 1) find some humor in your daily life, listen to some jokes,
watch a comedy, 2) enjoy some music that immediately begins to change your mood,
and 3) surround yourself with people that put a smile on your face.
Mood food…3 ingredients!
Sunday, December 15, 2019
Sunday Salad Idea
Caribbean Chicken Salad
This recipe provides 4 servings.
Ingredients:
1) 2
skinless, boneless chicken breast halves, fully cooked, cut into bite size
chunks
2) 1/2
cup and 1 teaspoon teriyaki marinade sauce
3) 2
tomatoes, seeded and chopped
4) 1/2
cup chopped onion
5) 2
teaspoons minced jalapeno pepper
6) 2
teaspoons chopped fresh cilantro
7) 1/4
cup Dijon mustard
8) 1/4
cup honey
9) 1
tablespoon and 1-1/2 teaspoons sugar
10) 1
tablespoon vegetable oil
11) 1
tablespoon and 1-1/2 teaspoons cider vinegar
12) 1-1/2
teaspoons lime juice
13) 1
pound mixed salad greens
14) 1
(8 ounce) can pineapple chunks, drained
15) 4
cups corn tortilla chips
Instructions:
Step 1:
Place the chicken in a bowl, and cover with the
teriyaki marinade sauce. Marinate at least 2 hours in the refrigerator; cook
marinated chicken until internal temperature is 160 degrees F.
Step 2:
In a small bowl mix the tomatoes, onion, jalapeno
pepper, and cilantro. Cover salsa, and refrigerate, it least 30 minutes.
Step 3:
In a small bowl, mix the mustard, honey, sugar, oil,
vinegar, and lime juice. Cover dressing, and refrigerate, it least 30 minutes.
Step 4:
Arrange mixed salad greens on plates. Spoon some of
the salsa over each salad, and sprinkle with 1/4 of the pineapple chunks. Break
tortilla chips into large chunks, and sprinkle over salads. Lay some of the
chicken chunks on each salad. Finally, drizzle dressing over each salad, and
serve.
Enjoy!
Friday, December 13, 2019
It is time…
It’s the
time of year for you to reflect on 2019, what goals did you set?
Did
you accomplish your goals, if so what worked in the process and what necessary
adjustments did you have to make along the way, if any?
It is
also time to begin thinking about your goals for the upcoming year, 2020 and
what action steps you will take to accomplish your goals.
Thursday, December 12, 2019
A quick and tasty, healthy recipe to remember
Bruschetta Chicken
This
recipe provides 6 servings
1)
4
thin-cut boneless, skinless chicken breasts
2)
Sea
salt and freshly ground black pepper
3)
1
tablespoon Italian seasoning
4)
2
teaspoons garlic powder
5)
3
tablespoons extra-virgin olive oil, divided
6)
4
medium tomatoes, diced
7)
½
red onion, finely chopped
8)
2
garlic cloves, finely chopped
9)
⅓
Cup fresh chopped fresh basil, plus more leaves for garnish
10) Balsamic vinegar,
for topping
11) Grated parmesan
cheese, for topping
Instructions:
1. Season the chicken on
both sides with sea salt, pepper, garlic powder and Italian seasoning.
2. Heat 2 tablespoons of
the olive oil in a large skillet over medium heat. Add the chicken to the pan
and cook until browned on both sides and fully cooked, approximately 8 minutes.
3. While the chicken cooks, mix together the
remaining 1 tablespoon olive oil, tomatoes, garlic, red onion, and basil.
4. Divide the tomato mixture among the chicken
breasts, placing a large scoop on top. Garnish with additional basil, balsamic
vinegar and Parmesan. Serve immediately.
Suggestion: Serve with your favorite salad.
Enjoy!
Wednesday, December 11, 2019
Book Recommendation
If you have ever experienced stomach issues, or know
someone that has, you know it is not fun, at all!
With this being said, I strongly recommend the following
book. It is very insightful and informative.
“The Bloated Belly Whisperer,” by Tamara Duker
Freuman, MS, RD, CDN
Insight
leads to awareness and this awareness leads to goal achievement in health, mind
and spirit.
Sunday, December 8, 2019
When we lose focus such communication errors happen…
The
following is an actual phone message that I received regarding a repair of our
stove, arrangements made by our landlord (Linda):
“Hi Linda,
this is Carol, actually…Hi Robert this is Carol from the appliance repair
department, your parts are hopefully due in by Wed.
I am
pre-scheduling you for Friday, if that does not work please let us know, if it
does, one of the girls will give you a call on Thursday with a time for Wed.
Thank You.
Bye Bye.”
She was
distracted for whatever reason (s), for example she was not calling Linda
(first error) and (second error) “a time for Wed,” when she began the sentence
by saying she was pre-scheduling for Friday.
I discuss
internal/ external distractions and effective communication in my book, as I
have previously stated, my book is a handy reminder for such things that affect
us all, on a daily basis, such as effective communication and focusing skills.
All of us make focusing and communication errors, this being
said, with the insights offered in my book we are in a much better position to
recognize and improve our focusing and communication skills.
When we improve our focusing and communication skills we greatly
increase our chances of accomplishing our goals and realizing our dreams!
Sunday, December 1, 2019
6 Reasons Why We Eat What We Eat...
1) Personal Preference
2) Availability
3) Convenience
4) Familiarity
5) Temptation
6) Social Reasons
Healthy, Tasty Side Recipe
Balsamic-Roasted Brussels Sprouts
This recipe provides 6 servings
Ingredients:
1) 1
½ pounds Brussel sprouts, cut in half through the core
2) 4
ounces pancetta, diced
3) ¼
cup extra virgin olive oil
4) 2
tablespoons balsamic vinegar
5) Sea
salt and black pepper to taste
Instructions:
1) Preheat
the oven to 400 degrees. Place the Brussels sprouts on a sheet pan, including
some of the loose leaves, which turn crispy when they’re roasted.
2) Add
the pancetta, olive oil, sea salt and pepper, toss with your hands, spreading
out in a single layer.
3) Roast
the Brussels sprouts for approximately 25 minutes, until they are tender and
nicely browned and the pancetta is cooked. Toss once during roasting.
4) Remove
from the oven, drizzle immediately with the balsamic vinegar, toss again and
serve hot.
Enjoy!
Tuesday, November 26, 2019
Point to Ponder...
Life is often a big game of “Tug
of War” between mediocrity, and trying to find your best self, which is why it
is vitally important to stay focused, each and every day in a goal directed
fashion.
Tuesday, November 19, 2019
6 Fat Facts
1) Oils
are mostly unsaturated fats
2) Foods
labeled “ fat free” may not be 100% fat free
3) Animal
fat, coconut and palm oil are mostly saturated
4) Fats
help us absorb fat-soluble vitamins
5) The
main way energy is stored is in fat from our excess food intake
6) Body
fats can store unabsorbed drugs that might have been taken years ago
Saturday, November 16, 2019
Saturday Salad Idea
Thinly Sliced Cauliflower Salad
Ingredients:
1) 1
head cauliflower
2) 3
tablespoons olive oil
3) 1-2
sliced garlic cloves
4) 3-5
thin slices lemon
5) ½
teaspoon crushed coriander seeds
6) ½
teaspoon crushed fennel seeds
7) A
pinch of sea salt
8) A
pinch of freshly ground pepper
9) 2
tablespoons lemon juice
Instructions:
1) Thinly
slice 1 head cauliflower.
2) Make
dressing: Cook olive oil, lemon slices, garlic cloves, coriander, and fennel
seeds in a small skillet over medium heat, approximately 4 minutes.
3) Remove
from heat, add lemon juice, and then pour over the cauliflower.
4) Season
the cauliflower salad with salt and pepper and toss.
5) Enjoy this tasty Saturday side salad!
Sunday, November 10, 2019
Sunday Reminder...
Sunday is the day to be thinking and creating a healthy meal plan for
the upcoming week!
One of the keys to your success is fueling your body with healthy
foods.
Monday, November 4, 2019
A quote for the week...
“Don’t downgrade your dreams just to fit your current reality.
Upgrade your determination to match your destiny.”
Tuesday, October 29, 2019
Friday, October 25, 2019
Monday, October 21, 2019
6 Reminders
Below are 6 reminders why my book is a handy little resource.
1) This book is a reminder
that with each passing week…with each passing day…with each passing hour there
is less time for setting goals, accomplishing them, realizing our life’s
purpose, and enjoying every day; this book is about asking ourselves: “What is
going on in my life right now?” “Is my motivation taking me in a goal directed
fashion?” “Where do I want to be in 3 months, 6 months, 1 year…5 years, etc.?”
2) This book is a reminder
of the importance of resiliency because it is an essential aspect of motivation. We all face challenges, setbacks, exposure to severe risk at times
and stress or injury. With this in mind, it is important to remember; a key
function of motivation is to adjust one’s personal goals in ways that improve
one’s possibilities to manage one’s life situation. Individuals who have difficulties
in making this adjustment are incapable or unwilling to change their previous
goals are at a greater risk of feeling unhappy.
3) This book is a
reminder that the key to having continued success rest upon reevaluating your goals and having realistic expectations.
4) This book is a reminder that self-awareness is an
essential pre-condition for positive change; therefore, the topic to explore is
what’s working and what’s not working in the area of desired change.
5) This book is a reminder that articulating and creating
a compelling vision of your desired future self is the foundation for planning
and reaching your long-term goals.
6) This book is a reminder that each day that we awaken,
we take a step toward reaching our goals, remain the same, or take a step back. With
this in mind, the core goal of this book is to remind everyone reading it
(including myself) of the profound importance of realizing…with each passing
week...with each passing day…with each passing hour…we have less time to do
everything that we hope to in our life’s that brings us a sense of
accomplishment and happiness.
Remember, in the words of Diana Scharf Hunt, “Goals
are dreams with deadlines.”
Sunday, October 20, 2019
Sunday Breakfast Idea
Apple Pie-Spiced Oatmeal
This recipe provides 4 servings.
Ingredients:
1) 2
cups old-fashioned rolled oats
2) 4
dates, pitted and finely chopped
3) 1
teaspoon ground cinnamon
4) Pinch
of ground allspice
5) Pinch
of nutmeg
6) Pinch
of sea salt
7) 2
apples, cored and cut into chucks
8) 1
¾ cups 2% low-fat milk, plus extra to top oatmeal
Instructions:
1) Put
the oats, chopped dates, and spices into a medium heavy-bottomed saucepan with
three-quarters of the apple chucks and add a pinch of sea salt. Pour in the
milk and 1 ¾ cups hot water and stir over medium heat until the porridge begins
to simmer.
2) Simmer
gently for approximately 15 minutes, stirring regularly for a creamy
consistency. The apple chucks will collapse into the oatmeal and the liquid
should all be absorbed.
3) To
serve, top with the remaining apple chunks. Serve with a little pitcher of
extra milk on the side to top oatmeal.
Slight variations: Swap the cow’s milk for soy or rice
milk...something to think about as an alternative.
Enjoy!
Monday, October 7, 2019
Monday Meal Idea
Sesame Roasted Cabbage Steaks
This recipe provides 4 servings.
Ingredients:
1) 4
slices ( 1-inch thick) green cabbage, cut from the center (10 ounces inch)
2) 4
teaspoons toasted sesame oil
3) 1
teaspoon black and white sesame seeds
4) 1
teaspoon sea salt
5) Cooking
spray
Instructions:
1) Adjust
an oven rack in the bottom third and preheat the oven to 400 degrees. Lightly
coat a large rimmed baking sheet with cooking spray.
2) Place
the cabbage on prepared baking sheet and drizzle it with the sesame oil. Season
with ½ teaspoon sea salt.
3) Roast
on the bottom rack until the bottoms are slightly charred, approximately 15
minutes. Carefully flip the cabbage, season with the remaining ½ teaspoon sea
salt, and roast until tender and browned on the bottom, approximately 10 more
minutes. Sprinkle with the sesame seeds and serve hot.
Enjoy!
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