Avocado Egg Salad
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How can you make fitness fun?
Every exercise routine can become stale after a while. Also if we don’t find ways to ENJOY exercise it seems like a chore and we tend to fall off the exercise wagon!
Here are ten ideas for adding some enjoyment to your exercise routine!
1. Take an exercise class!
Try a new kind of fitness class, teacher or location…try some kind of new class and see what you like and don’t like!
2. Make it a date!
Invite your significant other to a fitness date!
3. Fitness Buddies
Create hang time with your friends that revolves around a fitness activity
4. Get Outside
Get into nature! Hike, walk, run or bike outside! This simply change can bring SO much fulfillment.
5. Try a Sport
You may have liked or disliked sports as a kid but that doesn’t mean it holds true now! Give it a shot…show up for a pick up game of basketball, tennis or racket ball at your gym or local park.
6. Dance It Out!
Take a dance class! There are tons of great dance studios around the country that teach all different forms of dance! Check out your local Groupon or Living Social deals for dance class deals near you…it makes for a fun fit evening…and you do not need a date, you can fly solo!
7. Switch It Up
If you have been doing the same workout routine for more than 8 weeks, try changing it up. It not only brings more enjoyment to your fitness but also is great for balance in the bod!
8. Update Your Playlist
Fresh music that is fun and upbeat always makes my workouts more fun! Maybe it’s time for a simple playlist update so you can rock on!
9. Make It An Adventure
Try a fitness adventure…back packing, camping and hiking, a tough mudder or color run, zip lining, paddle board yoga or hydrobiking. Again, Living Social and Groupon are a great place to discover the fitness adventures your city offers.
Fitness and wellness retreats are one of the most amazing ways to transform your fitness and wellness life! They provide incredible opportunities to de-stress, recharge and kick start your fitness!
Food as Reward and Punishment
Most of us develop a relationship to food from a very young age. Food is a part of family, culture, social activities, and emotions. Think back to your youth, how did your family view meal times? We’re they positive or negative?
Did your parents or family members reward you with sweets or your favorite meal? Did they withhold sweets or favorite meals as a punishment, discipline or as a tool to try to get you to behave a certain way?
If the answer is ‘yes’ to any of those questions you may need to reevaluate how you relate to food. If you find that you turn to food when you are bored, want to reward yourself, celebrate or are
frustrated with yourself, again, you may need to relearn new relationships to food.
Many of us either view food in attachment to either a reward or a punishment. That was never the intention for food.
Our modern worldly culture has shifted the focus onto the food and it’s consumption as a copping method. For example, many times we don’t know what to do or say or how to act when we are in a social setting, but we do know how to eat, so eat we do! So if we don’t know what to do or say or how to act or how to just simply sit and be the in those circumstance we are actually training ourselves to have a food issue. We are training ourselves to turn to food instead of navigate our emotions in a
Here’s the good news, YOU ARE NOT ALONE in this pattern, it has literally become the American way! But it doesn’t have to be the way of your future!
How do we relearn and create healthy, balanced & loving relationships with food? Well a great way to begin is to become fully aware of your pattern. Begin to journal on when you turn to food. When do you crave or desire your favorite foods, especially sweets? Pay close attention to when you invest in food as a reward or when you punish yourself with food or over food. Are you using food to self sabotage?
Next create a list of healthy nurturing ways to reward or sooth yourself. A good definition of a healthy pattern is one that magnifies your health, wellness, balance and long term happiness!
Turn to healthy patterns and re-educate yourself on what alternate actions to take. Then it is up to you to take one step at a time!
For help, support or coaching in this area I offer personal nutrition and wellness coaching. For more info please email me at firstname.lastname@example.org
You may also want to join a support group, here is one I recommend:
Celebrate Recovery – Food Issues Group
GF Pumpkin Pancakes
Homemade organic and gluten free chili in 15 minutes, yes it can be done!
Here’s what you will need:
Healthy Eating on the Go
Make It Simple
When you are eating out there is a guarantee that your foods will have added salt, sugar, hormones, toxins and chemicals. For optimum health it is best to limit the amount of eating out by finding a routine that works with the demands of your life.
We are all busy, the way that I recommend to ensure that your nutritional needs do not fall by the way side of a busy schedule is to choose one day or evening a week and cook in bulk. Proteins and grains can be prepared and refrigerated ahead of time in bulk for the week. Vegetables however need to be eaten within 2 days of being cooked in order to retain their nutrients. Also veggies should not be reheated as it depletes vitamins and minerals. I recommend getting veggies that you can take with you easily (organic bagged salad, cucumbers, carrots) and also lightly steam a batch of broccoli, spinach, zucchini, etc. every few days. Then every evening simply make small servings up and pout them in Tupperware containers. With this method, you can easily grab your meals for the day and head out the door.
How To Order When Dining Out
Since this may not always be possible we must find a way that this will work for you. When eating out, my recommendation is to try to limit fatty, high sodium and carbohydrate-based meals. When eating out (especially late in the evening) try to order foods that are primarily protein and vegetables (steer clear of any ‘white’ veggies/starches at these meals).
Ask the waitress to have foods prepared with out butter or salt, as a substitute ask for food to be prepared with olive oils. Most salad dressings are all sodium, fat and sugar so when eating salads out ask for oil and vinegar and lemon, it makes a refreshing and clean alternative!
Fast Food Facts
Fast food places like McDonald’s, Wendy’s, Subway, etc. have vegetables that have MSG and many other dangerous preservatives. You may not think you have time to cook but I promise you that the time you invest in your health today will save you tons of time and money in health issues later!
IMPORTANT, drink PLENTY of water with your meal and after toxins. If you rarely eat out and are eating organic foods at home you may experience some ‘side effects’ from the hormones, preservatives and other fun toxins. If this is the case, the next day by increasing water by 1/3 gallon per day with one lemon squeezed into it – add electrolytes!
It is my recommendation that you begin drinking a MINIMUM of 1 ounce of water per day (one ounce per pound of body weight). To achieve this it is best to use a non-carcinogenic bottle and fill it in the morning with alkaline (PH balanced water). Carry this with you everywhere so it is easier to keep track of water consumption. Also to ensure proper hydration/absorption while maintaining your levels of electrolytes please add 1-2 packets of all natural electrolytes into your water (Whole Foods sells a few good brands).
Sweet Ginger-Mint Tea Health Elixir
Elixirs for health are all the rage right now. The hugely popular ‘health’ drinks and smoothies are popping up in markets & specialty shops all over the world. Some are very healthy, however many have tons of added preservatives and sugars!
The idea of elixirs for health and healing is not a new idea, actually elixirs can be traced back to biblical times in the Middle East, hundreds of years ago in Europe and thousands of years ago in India and Asia!
So skip the popular fad elixirs that may be full of other unwanted and unhelpful ingredients and opt to make your own! There are yummy recipes for all types of health elixirs, today I will share a recipe I came up with using ingredients that have medicinal benefits and have been used for hundreds if not thousands of years!
It is easy to make, inexpensive, and delicious. Elixirs are a great alternative to unhealthy drinks like soda.
Natural antibacterial, anti fungal
Helps with acne and rashes
Boosts immune system
Balances your ph levels
Known to help decrease cancer cells ability to grow & multiply
Increase the functioning of bodies organs
Helps with nausea from stomach bugs or pregnancy
Fights common cold and flu
2 tbsp manuka honey
1–2 in. fresh ginger root (sliced)
1/4 cup spearmint leaves
1/4 cup peppermint leaves
3/4 gal. mineral water
Place water in large pot and place on stove on medium heat. Add the honey, spearmint, and peppermint leaves. Stir.
Slice the ginger into small pieces. Place in pot. Stir well. Bring to a boil. Boil for 4 minutes. Turn off flame and allow to cool. Serve hot or refrigerate and serve as a chilled beverage. Cheers to your health.
This is one of the few recipes I will post that takes longer than 20-30 minutes to prepare and get I to the table! I’m a big believer in healthy eating made simple. That being said, once in a while I will create something that takes a but longer and passes my ‘is it really worth it’ taste test from friends and family!
This recipe passed! It is healthy, gluten free, grain free, high protein, and absolutely delicious.
2 whole eggs
1 cup almond meal
1/4 cup water
4 whole eggs
7 egg whites
1 cup chopped raw spinach
1 tablespoon raw chopped dill
1/4 teaspoon salt (preferably Himalayan)
Small handful of sub dried organic tomatoes (cut into slices)
1/3 teaspoon garlic powder
4 strips organic turkey bacon
1/4 small red onion
A dash of black pepper
A dash if basil
A dash of oregano
1/3 cup Daiya shredded mozzerella cheese
1/2 cup shredded cheese
Cook turkey bacon on medium high heat in a frying pan for about 3 minutes on each side or until well done or slightly browned on each side. Remove from heat and place strips on a plate to cool. Once the turkey bacon cools, tear each piece into tiny pieces.
Chop onions into small pieces. Use the greasy frying pan to sauté the chopped onions.
Preheat oven to 350 degrees. Mix until smooth batter. Grease circular baking pan and then scoop the batter in. Using your fingers press batter evenly to putter edges filling the whole pan. Pat until flat. Then using your two fingers (pointer and index) press the batter up the sides until you have created a shell or pie crust shape. Bake for 12-20 minutes or until you can poke a tooth pick or fork into pie crust without goopy batter on it when you pull it back out of the crust. Remove from heat and allow to cool for 15-30 minutes.
Mix eggs, veggies, cheese, turkey bacon and seasoning into a bowl and beat or mix. Pour mixture directly into pie crust (leave pie crust in same baking pan).
Place on oven rack and bake at 400 for 40-50 minutes. Cool 15 minutes. Serve hot or place in refrigerator and serve cold!
Tahini Buffalo Burger with Black Rice, Kelp Noodles, and Seaweed!
Do you get bored of the same old healthy meals and think there is no way to break out of the box? Here is an easy, fun and really delicious way to spice up your healthy eating plan while adding much needed nutrients and antioxidants!
Food is the best medicine! Any time you can take preventive measures with your health I encourage it! Here’s one of my newest recipes that is not only yummy but also helps your body be and stay well!
Rich in antioxidants, nutrients such as iodine (supports thyroid function) and rich in omega acids, this recipe is a good one to cycle into your nutrition on a weekly basis.
- Chop broccoli into small pieces.
- Add broccoli to boiling water and cook until tender.
- Drain broccoli and place in a large bowl.
- Put ground buffalo into a bowl and crack the egg on top.
- Mix using your hands.
- Divide ground buffalo into four sections and use your hands to shape into patties
- Lay each patty in a pan.
- Cook on medium-high to desired doneness level.
- Boil water on stove and add black rice. Allow to cook until rice is done.
- Remove from heat and drain. Add rice to bowl.
- Add kelp noodles, and seaweed to pot of hot water and cook on high for a few minutes (no need to bring to a boil, just warm them up. The less you cook them the better as they will retain more of their nutrients).
- Drain and add to bowl with other ingredients (rice & broccoli).
- Mix together.
- Mix tahini and miso dressing together. Mix half of the sauce mixture together and put half to the side.
- Slice avocado into 1/4 inch thick strips.
- Dish out a serving of the rice, noodle and seaweed mixture onto a plate, place a cooked buffalo burger on top.
- Add 1/2-1 tablespoon of the sauce to the top of the burger and then lay the avocado slices around or next to the burger.
- Serve and enjoy!
This can also be made without the rice if you are doing a grain free diet; however, if you exclude rice we recommend you include an alternative fiber source like black beans to get in healthy starches!!!!
Recipe serves 4