I am a big fan of Superman. Like who wouldn’t be? He is a good guy, not just good in what he does but an all around nice guy. But he had bad days like the all of us mere humans do.
What did Superman do to manage his stress? Where did he go? Who did he turn to?
Superman had a Fortress of Solitude. His fortress was a place where the cares of this world didn’t follow him. He could be himself. He could hang up his cape and talk with those he loved.
Superman also had Lois Lane to turn to when things were going downhill. When Superman was with Lois, he could be Clark Kent. He didn’t have to be or do anything special with her. They were a team, they helped each other. Lois was the one who often hid the kryptonite from Superman. He often rescued Lois from danger. Who is your Lois Lane? Who can you team up with?
Superman spent time in his Fortress of Solitude. Superman had Lois Lane.
Superman didn’t live a fairytale where it was all sunshine and rainbows. In fact, he thrived on catastrophes and near world disasters. That is until Kryptonite came out. His biggest source of stress, the thing that weakened him most was Kryptonite.
Now what is your kryptonite? Superman could do extraordinary things but he could easily be turned into a pile of helplessness by being exposed to kryptonite. What makes you lose all your senses when it comes to food? Where do you find yourself always giving in to things that won’t help you get to your health and fitness goals?
Write it down.
Identify your superpower/s when it comes to food. Fill in this statement:
My superpower is ______________________.
Your follow up statement will be:
I will put away/lock up my kryptonite which is _________________.
Remember, I can help you. I can be your Lois Lane. If you are stuck, let me help you get unstuck.
Each day, consistently employ your superpower/s and every day have a strategies to keep your kryptonite locked up.
To your best health,
Crystal is a Rock Star at 6:15am Epsom. She sent me this recipe a while back and I wanted to share it with everyone.
For the chili:
Heat oil and garlic in a medium-sized pot. Add the sliced onions and sauté for about 5 minutes. Add in the chopped sausage. Cook until no longer pink. In a pan or in the oven, cook bacon until crispy and set aside. Add the diced tomatoes, tomato paste, chicken stock and spices to the pot and mix well. Add the spinach and bacon, reduce heat to a simmer.
For the poaches eggs:
Heat 3 cups water and add in a dash of vinegar. Crack 1 egg into a ramekin. Right before boiling, use a spoon and swirl the water. Drop the egg into the water (don't freak, it'll look a little crazy for a minute- trust me, Crystal is telling the truth). Carefully spoon out poached egg and serve over stew.
Crystal's notes: When it comes to the poached eggs, I make and store those separately from the chili. When I pack my lunch, I put one on top of the chili in my Pyrex. At work, I take out the egg while reheating the chili in the microwave. I add it back in and submerge it in the chili to warm it up without cooking.
You have super powers. We all have super powers.
I love watching professional sports. The players are amazing athletes. They are Super Stars of what they do.
But I am surrounded by Super Stars.
I see Super Stars all around me each day as over a hundred people come to train with me at Get Fit NH. We’ve all heard since we were little that we are unique and special. I believe that. Many of us see our differences as skin color, or hair color or eye color. I see those difference in super powers.
Super powers do not just come in the type you see in a Marvel or DC Comic Super Hero.
Your super power resides in you. Do you know what it is?
To find your super powers you will need a piece of paper. Set a timer for 5 minutes and write down all the things you did well in the past week.
It could be:
You placed your keys in the same place every day this week so they were quick to grab instead of being lost somewhere in the house.
It could be:
You were on time for work every day.
It could be:
You had your kid’s schedules organized with who was picking up each child for school, sports, piano and the play date before any of them actually happened.
It could be:
You always have food in the house to eat and it isn’t a problem to ‘find’ something when it is meal time.
Go ahead, write it all down. All of it.
No worries if you’re still writing. Take your time. Don’t shortcut this step by only thinking for 2 minutes. Write for the entire 5 minutes. Remember we are developing your super power.
In my examples, there was a similar thread woven throughout. First, I set my keys in the SAME place. I was consistent. Second, I was on time EVERY day for work. Third, I had PLANNED ahead for schedules. Finally, I ALWAYS have food which means I must shop regularly.
My super power is probably planning. I seem to be able to do this better than other people I know. My super power of planning helps me in many areas but it boils down to I am a planner.
What do you do really well, even better than those around you? That is your superpower. What makes you shine? What are you known for? What seems to come easier for you than your friends? The answer to that is your super power.
Now what is your super power when it comes to nutrition?
It could be your super power when it comes to nutrition is:
What is your super power?
To your best health,
I love all the flavors of caprese. This dish has all those flavors and more. And you get a bonus recipe here too!
Caprese Cauliflower Casserole
Shred cauliflower in food processor to "rice"; put in large bowl. Cut sausages in halve lengthwise, then slice; add to bowl. Dice onion, slice tomatoes in half or quarters, and chop fresh basil; add all to the bowl. Add thawed spinach and minced garlic to bowl (sometimes I caramelize the onion and garlic together in a frying pan). In a separate bowl, whisk together 6 eggs, balsamic dressing, salt & pepper. Stir into large bowl with other ingredients until mixed. Dump into greased 9x13 baking dish and smooth it down so the top is even. Bake at 375 for 45 minutes.
Creamy Italian Dressing
Mix all ingredients in a blender. If mixture is too thick, add either balsamic vinegar or water. Remember, your dressing will get slightly more liquidy as you toss it with your salad. Tip of the day: ½ teaspoon of garlic powder can be substituted for the clove of garlic.
The word “carb” is ingrained into our minds, and usually when we think of it in the term of nutrition we think of all the “Low Carb” diets out there – not so much fun.
Carbohydrate is not a dirty word. Your body functions best when you eat carbohydrates, that’s not really the question.
Let’s put it this way. If I ask most people what they think about when they hear the words “Carb” or “Carbohydrate” this is the answers I get:
And they are right, those all contain a lot of carbohydrates.
But here’s another list:
These are all carbohydrates too! The big difference is the way your body handles these carbohydrates.
The first list is made up of simple carbs. Simple carbs are made up of one or two sugar molecules and break down very quickly and easily.
The second list are what we call complex carbs. These are comprised of more than two sugar groups, and these take much longer to break down in your system.
Both of these, simple and complex carbs, are digested into simple sugars before the body uses them.
But there is a big difference in the speed of digestion between a cinnamon roll and a string bean, or even a bowl of oatmeal for that matter.
This speed of digestion is also a factor in how much insulin is released into our bloodstream.
When you’re eating for weight loss, the slower the better. When you’re eating for health, the slower the better. There are no BAD foods, but there are better choices. Choose wisely.
To your best health,
One of the most challenging obstacles we face when trying to eat healthy is the mindset that it has to take a long time to prepare a nutritious meal. Here’s 11 lunch or dinner ideas that can be fixed in a jiffy and don’t cost and arm and a leg.
Can’t think of anything to eat? Here are some nutritious, well-balanced ideas! Each line has a complete meal. Select one and try it tonight.
Click Here to Download your own printable copy of this handy guide to hang on your fridge and take shopping with you. You'll thank me later! 🙂
To your best health,
Get ready for one delicious breakfast, lunch or dinner! That's the beauty of quiche, it works for any meal. This quiche is delicious and as a crust you won't feel guilty about.
Preheat your oven to 400 degrees.
Peel the sweet potato and slice it thinly into rounds about ⅛ inch thick for the bottom of your crust. For the sides of the crust, slice into semi circles. Grease a 9-inch pie dish with coconut oil, and, grease your sliced sweet potatoes lightly with coconut oil as well as you arrange the crust in the dish. Overlapping a bit is fine, since the potatoes will shrink when roasted. Sprinkle the crust with a bit of sea salt, and roast in the preheated oven for 25-30 minutes, or until potatoes are soft and beginning to brown. Check them midway to make sure none are browning too quickly.
As the crust bakes, prepare the filling. Cook the bacon slices over med-high heat in a heavy skillet until crisp. Drain on paper towels and set aside, reserving the rendered fat in the pan. Add the chopped Brussels sprouts to the skillet and cook, stirring until they begin to soften. Add the diced onion and continue to cook for another minute until softened. Once the Brussels sprouts and onion are soft, add the diced sausage link to the pan and cook, stirring, for another minute to brown a bit. Remove from heat, then crumble the cooked bacon and add to the skillet. Stir to combine. Once the crust has baked, pour the entire Brussels sprouts mixture into the crust evenly.
In a large bowl, whisk together the eggs, coconut milk, salt, pepper, and garlic powder if using. Carefully pour the egg mixture over the Brussels sprouts mixture evenly - it will spread throughout the dish, which is fine, since the eggs will "fill in" any empty spaces between the sweet potatoes.
Lower the oven temperature to 375 degrees, and bake the quiche for about 25 minutes, until the edges begin to turn golden brown and the middle has just set. My sweet potatoes did not overly brown, but if yours begin to just cover the top with foil as it bakes. After removing from oven, let the quiche sit for at least 10-15 minutes before slicing to serve (this helps it to "set" more for easy serving). Store leftovers in the refrigerator for up to 3 days. Enjoy!
Knowing what to eat, when to eat, how to eat is necessary. Help yourself out and plan for success. I recently had a nutrition coaching student who sent me her plan to succeed with her nutrition. She found by simply answering questions about her physical environment that she succeeded more often with her eating.
My physical environment helps me to slow down to eat when…
I sit and take a deep breath. The TV is off. My plate is smaller. I have to get up and go in the kitchen to get more food.
My physical environment helps me to choose healthy foods when…
My pantry is organized and well stocked. I write out a list (based on a plan) and take it to the store. The are healthy choices available. I have ready options when I need them, especially for breakfast and lunch.
My physical environment or daily routines can help me a bit more when...
I prep lunch the night before.
Three ways to help the foods you know you should eat actually make it onto your plate.
To your best health,
Get yourself ready to overstuff your body.
Sound a bit ridiculous or does it sound like your last Christmas dinner?
Personal insight into my life. This is what I did. Gathering with family meant there would be a lot of food. In fact, all my favorites. I would prepare all the food my own family loved plus a few new ‘cool looking recipes’ to try. I would pack some Tums and Pepto (you know, just in case) and I’d wear a loose fitting long sweater because I deserved to be comfortable too.
I’m not sure why we don’t just lay our list out for all to see.
Here is my Overeating Plan:
All of this sounds a bit over the top, but it also has that ol' familiar feel.
What if we ate satisfying meals, not mini meals, no snacking in between but meals that left us without a feeling of deprivation or starvation? Neither of those feelings empowers us to stick with a plan long term. Instead we would get up from the table and be content.
How cool would it be if you could eat a meal, walk away satisfied with what you ate, how much you ate, knowing you’ll be content until your next meal? Eating meals that you planned each day requires work, but it will get you to this level of satisfaction. I am so thankful I don’t have to be perfect. Think of being 90%. There will be days when all things go as planned and others when they do not. But missing the mark here and there doesn’t call out the world distress signal. In fact, one or two ‘Oops’ means you are perfectly human. Allow yourself the struggle of not making it the first time out, maybe not even the second or the third. You might be on a roll of six days in a row of meals that leave you content then miss the seventh day - you overeat or totally miss a meal. Breaking your perfect score is not the end of the line. Stop trying to be perfect. Build on the struggles you have. Make yourself stronger each time through.
What is easier to plan for? Overeating or satisfaction? More importantly where do you want to be?
To your best health,
Almonds are a great healthy snack, but sometimes just plan almonds can get boring, right? This recipe will give your almonds a little kick of flavor to spice up your snack. They will also go great as a topping on your salad.
Spread the almonds on a baking sheet in a thin layer. Bake at 350 degrees for 15 minutes. While they are baking mix the spices together in a bowl. When the almonds are done baking, drizzle the oil over and mix to coat. Sprinkle the spices on top and mix well. Cool. Store in an airtight container.