I encourage my clients to enjoy their Thanksgiving feast, by keeping their portions in check (protein, carbohydrates and fats). Have what you want, just in moderation! Also remember to jump back on track the next day or that evening with clean meals.
Festive Wild Rice Salad with Roasted Butternut Squash and Cranberries
1 cup wild rice
½ cup brown basmati rice
¾ teaspoon salt
1 medium white onion, diced
2 cloves garlic, minced
2 tablespoons olive oil, divided (may substitute coconut oil)
1 small butternut squash, peeled and cubed
3 stalks celery, diced
1 cup dried unsweetened cranberries
1 large apple, peeled and diced
1 cup pecan halves
3 green onions, thinly sliced Dressing:
¼ cup olive oil
2 tablespoons apple cider vinegar
1 tablespoon maple syrup
1/2 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
salt and pepper
Preheat the oven to 400° F.
Rinse the brown rice in cold running water. Place in a small saucepan with 1 cup water and ¼ teaspoon salt. Bring to a boil over high heat. Cover and reduce heat to low and cook for 25 minutes, until the rice is tender and the water is absorbed. Set aside to cool.
In a large skillet, sauté the onions in 1 tablespoon (coconut or olive oil) until they become translucent. Add the garlic and sauté until the garlic becomes fragrant. Set aside to cool.
Toss the butternut squash cubes with 1 tablespoon olive oil. Season with a pinch of salt and pepper. Place on a parchment-lined baking sheet( or foil lined). Roast for 20 – 25 minutes until they are cooked and golden. Set aside.
In a small skillet, toast the pecans over medium heat, until they become fragrant. Set aside.
Whisk together the ingredients for the dressing in a small bowl.
In a large salad bowl, gently toss together all of the salad ingredients. Just before serving, add the dressing and toss again. Serve immediately.
This can be stored in an airtight container in the refrigerator for 2 days. It will last longer, but the nuts will begin to soften.
(Courtesy of Pinterest, modified by eatlivefit.net)
Your kidneys are vitally important to your body. They act as a filtration system sending good nutrients to your bloodstream and poor nutrients and waste to your bladder. They can get mighty irritated and mad when you don’t drink enough water and cause all kinds of havoc. This havoc is showing up in teenagers more frequently in an increased number of kidney stone reported.
So I wanted to review a few do’s and don’ts for kidney health:
DO drink lots of water EVERY DAY – aim for 10 eight ounce glasses a day. Clear urine is the ideal, think Bud Light Color.
DO NOT cut back on dietary calcium intake. Low Calcium increases the risk of kidney stones
DO limit sodium intake to 1500mg daily. Watch the biggest sodium bombs in restaurant and take out food.
DO eat more fruits and vegetables. These help create urine that is less conducive to kidney stones
DO loose weight and then maintain a healthy weight. Obesity changes the acid levels in the urine, which causes stones not to dissolve or break down easily.
DO NOT overdue the soda, sodium or caffeine in your diet daily. These are common culprits for kidney stone formation.
sources: Dr. Ledgerwood, South Carolina Kidney Study; Grow – Parker Adventist Hospital Magazine, Spring 2018
I wanted to weigh in on the timing of weight loss the right way. The honest truth is weight loss takes time. How much time you ask, depends on your individual situation. What works for one person, your friend perhaps, may not work for you. You are your own unique being. You have your own set of circumstances, challenges and talents. Thus, your body has it’s own schedule for weight loss.
I will tell you that no matter the length of time, the effort you put into weight loss will come back to benefit you. During the first few weeks, months for some of you, amazing transformations are happening inside your body that you cannot view with the naked eye. Every cell in your body is leaning and preparing for change, mitochondria are gaining efficiency in energy production and your gut is building up healthy bacteria. These are the first steps in preparing your body for weight loss.
“What we acquire without sweat, we give away without regret”
This little phrase has helped me remember that I have to “work” for results. They are WAY more meaningful if I have worked to make them happen then if they came easily and without effort. The self confidence gained from, “I did it,” is much more valuable and meaningful.
I agree with this recap on the time and effort it takes to achieve weight loss from several trainers at http://www.myfitnesspal.com article this month:
“You probably already know it can take a while to see the benefits of working out and eating healthy, but knowing something and accepting it are two different things. “Many clients will join a fitness program only to terminate too soon,” says Michael Piercy, MS, certified strength and conditioning specialist, owner of The LAB and IDEA Personal Trainer of the Year 2017. Think about it this way: “The weight that you might want to lose didn’t get there in one day, so we know that it won’t come off in a day.”
Plus, there’s the fact that losing weight really quickly isn’t a great idea. “The faster you lose weight, the more likely it is to come right back (plus some) when you stop dieting,” says Christel Oerum, a certified personal trainer and diabetes coach. “When you lose weight too quickly, you also decrease your body’s metabolism, meaning that you burn fewer calories. When you have reached your weight goal and go back to a normal, healthy diet, you may have decreased your metabolism so much that even a ‘normal’ diet will make you gain weight fast.” That’s why slow and steady is the best approach, which means 1–2 pounds of weight loss per week maximum.” – 8 Things Trainers Wished Everyone Knew About Weight Loss Article
If you like pickles, then you have to try this new vegetable snack! I know many of you struggle to find a vegetable you like and one that will fit into your eating. I just discovered these little bags of pickled vegetables at my store this week. While I don’t recommend they be the only vegetable you eat, occasionally, they are a decent product to throw into the mix.
They are perfectly portable and taste good too. The sodium content is a little higher than ideal, but for a picky veggie eater, not bad. They were in the refrigerated section at Super Target. They are also for sale at Sprouts. If those stores are not near you, check out this link for store locations: https://www.glkfoods.com/store-locator/
You woke up this morning with great intentions, new day, new start. You downed a glass of water as you cooked breakfast. You ate a healthy breakfast of eggs, oatmeal and fruit. At lunch , you erred on the side of grilled chicken with a huge plate of salad (even though I wanted to add in the sugar laden cranberries and opt for the fried chicken). Dinner was a quick meal of steak and vegetables before running out the door for an evening packed with carpool, and activities or errands. When you arrive home, tired and hungry later that evening, you open the bag of Oreos and finished off the whole first row.
Can you relate? You are not alone. The average person makes over 200 decisions about food everyday? It is really a lot! Each one of those choices can support or hinder your weight goals. Some days you get all the choices right 100%, and others you veer off course. Mindfulness is a BIG part of a healthy diet. Remembering that life is about balance and not perfection. Being honest with yourself is also key. Being aware of all the food choices you make each day and how they impact your total caloric intake is important. Merely consuming an extra 100 calories a day, each day, can add up to 10 lbs. of weight gain each year to your body*. Reminding yourself of this may be motivation enough to keep you focused on your goals of staying healthy and feeling your best. Rather than beating yourself up about one slip up, realize that tomorrow is another chance to start fresh and make better choices.
Have you heard of the Flat Tire Syndrome? Picture this, you are leaving work for the day and arrive at your car only to discover one of the tires is flat. Since one tire is flat, would you go around the car and slash all the other tires to make them all flat? Of course not, that would only make your situation much worse than it already is currently. The same it true for a healthy diet. When you make a poor choice (eating the entire sleeve of cookies), it doesn’t help to give into an inner voice telling you that you already blew it, so you might as well eat the rest of the package. NO! A better approach is to write off the one sleeve of cookies, put away whatever is tempting you, and choose another activity. Making a mindful choice to stop what you are doing and make a change, is a step in a direction that will build your confidence and make you proud of yourself. Each day is a fresh start.
*source Brian Wansink, Cornell Food and Brand Lab in Ithica, NY
I discuss balancing each meal with clients frequently. Here is another example of how to do this quickly in the morning rush. Healthy does not have to be time consuming.
SIMPLE APPLE PANCAKES
Pancakes are one of those recipes that seems like it takes a long time, but actually comes together quickly. Try these tasty, no-sugar-added flapjacks from Cassey Ho, creator of POP Pilates and POPFLEX. “I love this breakfast because it’s not only delicious, it’s packed with protein and complex carbs to keep me full and energized throughout the morning,” she says.
3 tablespoons unsweetened applesauce
2 tablespoons almond flour
2 tablespoons coconut flour
1/2 teaspoon baking powder
1 teaspoon nut butter
1/2 small apple, spiraled or chopped
1 pinch of cinnamon, optional
In a small bowl, whisk together eggs, applesauce, almond flour, coconut flour and baking powder. Heat a griddle or pan over medium-low heat and coat with cooking spray. Reduce to low heat. Using a small measuring cup, scoop batter to make two pancakes. Cook for 2–3 minutes per side, or until firm and cooked through. Top one pancake with nut butter and cinnamon, if using. Place the other pancake on top and add apples and more cinnamon. Recipe makes 1 serving.
Nutrition (per serving): Calories: 356; Total Fat: 19g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 370mg; Sodium: 226mg; Carbohydrate: 26g; Dietary Fiber: 9g; Sugar: 11g; Protein: 20g