"Hope is like the light at the end of a tunnel.
But you have to walk toward the light or it doesn't get brighter and brighter."- NMC
What are you hoping will happen this year?
What do you hope will be the result at the end of this month?
Where do you hope this week will find you feeling?
How do you hope to experience today?
Don't leave things to chance. Take some actions toward your goal each day. Those little steps you take every day toward your goal will stack up and lead your way. Hope is wonderful because it can move you forward if you let it.
To your best health,
Everyone knows the tangible difference between bubble gum and a clay brick. While bubble gum can be moldable and moveable and brick is solid and strong.
Each one has its purpose. Bubble gum is designed to change shape and be an enjoyment while you chew. A Brick is created to build a firm object.
But which one would you like your brain to look like? Would you like your brain to have the ability to grow, change shape, take on new actions, evolve to what is needed at the time?
Would you like to have a brick for a brain? A solid object that can not take on new ideas or thoughts. You'd be set in your ways and firm against change.
Many times I have heard that as you age you become set in your thinking. I want to encourage you to age with a bubble gum brain.
When it comes to nutrition allow yourself to think new thoughts, try new concepts, be open to different ideas.
It could be that you will try a new recipe or a food you 'just know you won't like'. What about experimenting with going without a snack, or going to the movies without eating popcorn.
Don't lock yourself into one solid idea. Be open- a little creative, mold, be bendable, moveable and grow.
To your best health,
I just read "Bubble Gum Brain" by Julia Cook. She took "Mindset" by Carol Dweck and made it easy enough for a child to grasp.
New Year Food Resolution
Doing a complete overhaul in a day can be right for some people but for most taking a snip-it of that overhaul at a time is the best plan.
Take your big picture and tear it down into small pieces. Pieces small enough so that when you look at them you know you can easily add it to your day. So how does that look for you?
Puzzle Piece 1: Go Slow
One piece at a time. Find the one thing that you can do today and tackle that first. Look over all your choices and pick the easiest one to do right away. Resolving to get more fiber in your diet this year? Do you want to add more fish or vegetables? Any change is easier if you take slow, small steps.
Puzzle Piece 2: Water, Water, Everywhere
Water: It's gives your body a quenching boost. Find the idea of eight cups a day daunting? Think small:
Puzzle Piece 3: Tackle Mindless Munching
You're chatting with friends around the dinner table or watching a DVD -- and you just keep nibbling. Try these tips to reign in the munchies:
Keep a glass of water nearby and make sure it is always full.
Brush or floss your teeth.
Pay attention -- look at each piece of food you plan to eat.
Busy your hands by folding clothes, doing your nails, or reading a book.
Puzzle Piece 5: Stack the Odds in Your Favor
Don't forget to help yourself succeed, and to reach out for help when you need it.
Get Fit NH is all about family, and we are here for you. Tell a friend or family member your goals and then share your ideas, plans, and successes regularly.
Leave the temptations -- ice cream, chips, soda -- at the grocery store. Promise yourself you'll cater to cravings only outside the home, in one-serving portions.
Socialize with non-food events. Get your friends together in the park, for a hike, or at the movies.
Puzzle Piece 6: Baby Your Body
Prevention: It's a lot less daunting than treating a chronic condition, so do the little things that keep your body moving and thriving today.
Get rolling. Foam rolling, stretching, lacross ball work is all there to make you move better. Take time to get extra benefits for your muscles. They’ll thank you for it.
Get those tests you know you need. Cholesterol checks, prostate exams, pap smears -- stay ahead of the game by staying healthy.
Get all the snooze-time you need. Sleep helps body and soul recharge, stay healthy, and cope with stress.
Take enough steps and you'll reach any goal. Resolve to put a few small pieces of your puzzle together for your resolutions this year. Watch the picture open up before your eyes!
To Your Best Health,
Christmas is a busy time of year. Don’t let it be an excuse to not eat healthy meals prepared at home. My favorite kitchen aid is my crock pot. It serves up delicious meals without a lot of fuss. Plus it makes the house smell good all day while it cooks. Here are three meals when served with a salad will keep you on track nutritionally.
Salsa Style Pork
Combine pork loin, salsa, chilies, and black beans in crock pot and mix well. Cover and cook for 6-8 hours on low. Sprinkle cheese and cilantro over top and serve.
Herbed Turkey Breast
Place vegetables in the bottom of the crock pot. Top with turkey breast. Combine seasonings and chicken broth. Pour over the top. Cover and cook on low heat for 5-7 hours.
Sirloin Tip Roast with Horseradish
Combine seasonings. Spread over roast halves. Place in slow cooker. Add broth. Cook on low 6-8 hours. Remove from cooker. Let stand for 15 minutes before slicing diagonally across the grain. Scoop juices from crock pot into gravy dish. Serve with horseradish if desired.
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.
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.
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!
These are a cinch to make! From start to finish, this takes less than 10 minutes. These salmon cakes are healthy, fast, and delicious... and can be served for lunch with a salad or for dinner with a side of vegetables.
Empty the can of wild Alaskan salmon into a bowl. Add the egg, lemon juice and almond meal. Mix everything together and shape into patties.
Sauté over medium high heat and serve with a wedge of lemon.
Recently someone shared with me a new way to grill chicken. She had experimented with some spices and found a combination or two in her cupboard that were fantastic on her dinner that night.
It got me to thinking, because I love to make things simple but I also like to liven up my meals. I’ve experimented with a few seasonings in my kitchen and found a winning recipe (yes, I always win 🙂 ).
I just thought I’d share both of them with you. It is soon grilling season, so now is the time to “razzle-dazzle” your family with these two rubs.
Spices are a fantastic way to make your meal shine without adding any extra calories. In fact, many spices and herbs have health benefits, too.
Did you know paprika is an anti- inflammatory agent, while ginger can help prevent motion sickness? Garlic is one of the most helpful spices for the digestive tract. Adding these tasty spices to our foods can actually help keep from reaching for the Pepto-Bismol – who knew?
Got any great combos you would like to share? Put them in the comment section below and let us try your favorites, too.
Becky's Chicken Rub
Mix both together and use as a rub on 4-5 chicken breasts an hour before grilling.
Ragin' Cajun Dry Rub
Mix all of these and add to fish, chicken, or pork. Can be used as a rub or marinade. I use this on fish before making fish tacos – yummy. It is also fantastic on chicken. Pork ribs, need I say more?
Share your favorite dry rub or marinade with us. We’ve got plenty of grilling time ahead.
To your best health,
Surprisingly easy, this sausage super is one of our family favorites. The variations are endless but start with veggies and a sausage combination you know, then break out from there. The possibilities are endless.
Super Simple Sausage Supper
by Coach Nancy
Preheat your oven to 350 degrees. Cut the butternut squash into wedges. Place the squash, onion, red pepper flakes ad sausage in a roasting pan. Drizzle with olive oil. Roast for an hour, stirring it halfway through. Supper is ready when everything is golden brown and tender. Remove from oven and sprinkle parsley over the top.