Tuesday's Inspiration - Is This Stealing Your Joy?
All too often when we think of ourselves, we are subconsciously comparing us to someone else. We are all different and good in our own ways.
The fastest way to failure is by comparison. If the person you compare yourself with is better (which in your mind is usually the case), you will feel like you have failed when you may be crushing it!
Comparison is the thief of joy as well.
“Never put the key to your happiness in someone else’s pocket.”
You are amazing and no one is like you!
Win the day.
To your success,
Fusion Foodie Friday -
Asian Cucumber Salad (servings 6-8)
Add VERY thinly sliced cucumber, sliced red onion, diced red pepper, and sesame seeds to a medium size bowl. Set aside.
In a small bowl mix together rice wine vinegar, honey, toasted sesame oil, red pepper flakes, and sea salt.
Serve immediately or cover and let sit in the refrigerator for an hour or two to let all the flavors meld.
Tuesday's Inspiration - An Environment for SUCCESS!
You are a product of the environment that surrounds you; the places, people, and things.
"You are the average of the 5 people you spend the most time with." ~ Jim Rohn
If you want to change your behavior you need to change your environment.
For example, if you continue to keep junk foods that are full of sugar and "bad" fats in your home you are more likely to consume them, making it harder to change the behavior of eating high-quality unprocessed foods.
Unfortunately, we are bombarded with tempting messages (TV commercials, billboards, numerous restaurants, and food choices) every day. We don't have control over those messages... BUT we do have control over our home environment.
A VERY important step in creating a "safe" environment in your home is to get rid of all the foods that are a trigger for you.
"But wait, my family will shoot me if I do that."
If that was your reaction, think about this for a second...
If you are making a conscious decision to avoid certain foods because of the potential health consequences, why would you want your loved ones to eat those foods?
Now, you may need to use "transition" foods with your family until they are onboard, but I would argue that no one needs to be eating highly processed foods that contain sugar, trans fat, chemicals, and preservatives.
Get rid of your excuses and find your results.
If you keep foods in the house that are hindering you from achieving your goals, eventually a situation will arise and you will eat them!
Make this journey much easier on yourself: get 'em OUT!
To your success,
- Coach Jen
Fusion Foodie Friday - Ground Turkey Stuffed Peppers (servings 6)
Cut off the tops of the peppers remove the seeds, trim the bottoms to help them sit flat in the skillet and rinse thoroughly. In a large pan boil the peppers for 5 minutes, remove from water and turn upside down onto a paper towel to dry.
Preheat oven to 350 degrees.
In a large skillet add the olive oil, garlic and onion, sauté until tender. Add the turkey and brown until thoroughly cooked.
Add the crushed tomatoes, rice, Italian seasoning, salt, pepper and 1/2 cup of the shredded cheese and stir until blended.
Fill the peppers evenly with the mixture, place in a lightly greased 10 inch cast iron skillet. Bake uncovered for 25 to 30 minutes. Remove and add the remaining cheese to the top of peppers and bake for an additional 5 minutes or until the cheese is melted.
"People often say that motivation doesn't last.
Well, neither does bathing - that's why we recommend it daily."
~ Zig Ziglar
There is a very distinct reason for this of course. You are human.
Something inside of us always pulls us in the wrong direction.
The amazing thing is that we are much stronger than that internal pull if we concentrate on the right things.
We have to control what we can, cope with what we can’t and concentrate on what’s important.
Your mornings are filled with strife, the world is chaotic and you and your family are important.
Focus is your key. Focus on the motivation we have for you every single day.
Committed to Your Success,
- Coach Jen
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Chicken, Apple, & Pecan Salad in a Jar (serves 4)
- 2 cups chopped kale leaves
- 1/2 cup dried cranberries
- 2 Granny Smith apples, chopped
- 1/2 cup pecans, chopped
- 1 cup grapes
For the chicken salad:
- 2 boneless, skinless thin-sliced chicken breasts
- Kosher salt and freshly ground black pepper
- 1/3 cup plain Greek yogurt
- 1/4 cup diced red onion
- 2 stalks celery, diced
- 2 tablespoons mayonnaise, optional
- 2 tablespoons sliced almonds
- 1 tablespoon freshly squeezed lemon juice, or more, to taste
- Season chicken breasts with salt and pepper, to taste. Add to skillet and cook, flipping once, until cooked through, about 3-4 minutes per side. Let cool before dicing into bite-size pieces.
- In a medium bowl, combine chicken, Greek yogurt, red onion, celery, mayonnaise, almonds and lemon juice; season with salt and pepper, to taste.
- To assemble, divide chicken mixture, kale, cranberries, apples, pecans and grapes into four wide-mouth canning jars with tight-fitting lids.
Recipe (Lean Protein): Lemon Herb Roasted Chicken Breasts
2 lemons, sliced
1 tablespoon rosemary
1 tablespoon thyme
2 cloves garlic, thinly sliced
4 chicken breasts (boneless, skinless)
dash salt & pepper
1 tablespoon extra virgin olive old
Preheat oven to 425F. Layer ½ of the lemon slices on the bottom of a baking dish. Sprinkle with ½ of the herbs and ½ of the sliced garlic.
Place the chicken breasts on top and sprinkle salt & pepper. Place remaining lemon, herbs and garlic on top of the chicken. Drizzle with olive oil. Cover with a lid or foil.
Bake for 45 minutes until chicken is cooked through. If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it).
Serve & enjoy!
Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!
- Coach Jen
Sometimes those holiday feasts are just amazing. And it's not just the abundance of delicious food but also the people, the decorations, and the ambiance. It is way too easy (and common) to indulge on those days.
But it doesn't always stop there. Sometimes we overeat on regular days. Or at regular meals. Or All. The. Time.
Here are three tips to avoid overeating at meals.
(Psst, turn these into habits and ditch the willpower!)
Tip #1: Start with some water
When your stomach is growling and you smell amazingly delicious food it's too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.
But did you know that it's possible to sometimes confuse the feeling of thirst with that of hunger? Your stomach may actually be craving a big glass of water rather than a feast.
Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten. And this super-simple tip may even help with weight loss (...just sayin').
Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism.
Tip #2: Try eating “mindfully”
You've heard of mindfulness but have you applied that to your eating habits?
This can totally help you avoid overeating as well as having the added bonus of helping your digestion.
Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.
Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savouring every mouthful. Notice and appreciate the smell, taste and texture. Breathe.
This can help prevent overeating because eating slower often means eating less.
When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full. So take your time, pay attention to your food and enjoy every bite.
Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.
Tip #3: Start with the salad
You may be yearning for that rich, creamy main dish, but don't start there.
(Don't worry, you can have some...just after you've eaten your salad).
Veggies are a great way to start any meal because they're full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.
Fiber and water are known to help fill you up and make you feel fuller. They're “satiating”.
And these secret weapons are great to have on your side when you're about to indulge in a large meal.
Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.
Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas
If you're not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:
Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning. They're already washed and cut and will help keep your water colder longer.
- Coach Jen
Just Breathe” Challenge:
It’s a good thing we DON’T have control over many of the things that go on in our bodies.
We get so busy, that we probably would have died a long time ago because we would absolutely have gotten distracted and have forgotten to BREATHE!
However- although breathing happens automatically for us, our minds are often focused on other things….so that even though we’re alive and “breathing”- we’re still not doing it right.
IN fact, up to 80% of us are “chest breathers” and are not getting enough oxygen into our bodies. This causes tension in the neck and shoulders.
Rebecca Dennis (breathing expert) says "if we’re not breathing fully, it can make us feel stressed, anxious, depressed, drained and our sleep patterns get affected."
The good news is, if we consciously bring awareness to our breathing, all of this can be fixed!
Here is an easy deep-breathing practice that I’m challenging you to do every day this week!
This week I challenge you to practice deep breathing for at least 3 minutes every single day.
Do you want to join me? Leave “Yes!” in the comment below.
Fusion Foodie Friday - Cilantro Lime Rice (serves 4)
Combine the rice, chicken broth, salt and ground cumin in a large saucepan or skillet. Bring to a boil over medium-high heat. Cover with lid then reduce heat to medium-low. Let simmer 20 minutes.
Remove from heat, but keep lid on. Let stand with lid on for 10 minutes. Remove lid and add in lime juice, zest and chopped cilantro. Fluff with a fork and serve warm!