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Posts tagged ‘healthy eating. nutrition’

Quick Chicken Fingers

This is seriously so easy, and so good, and so good for you.  When you want something savory, a quick snack, or something you can grab and go!

 

Preheat oven to 425.

Chicken Tenders, One pound (Iused 14 oz of Bare Naked Chicken Tenders from Schnucks.)

1/2-3/4 cup of almonds

1 tbs of basil

1 tsp of Sea Salt (or 1 table salt)

1 tsp celery salt

Or any spices you fancy

Put almonds in blender and blend until coarse to powdered, and put in a shallow bowl or dish.  Add spices and toss.  Rinse chicken, and coat each piece on each side in batter.  Place in a shallow baking pan coated with spray or melted coconut oil.  Bake for about 10-15 minutes or until slightly browned.  Check after about 10 minutes to ensure cooked through.

Serve with a green salad and veggies, or portion to go for an easy snack.  Double recipe for the family and for leftovers.

 

 

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Simple tips to sizzle this summer

You do not have to avoid summer get togethers nor succumb to temptation and pressure.  DSCN0424Before you throw your healthy lifestyle off the merry go round, check out these simple summer celebration tips to focus on vitality and victory:

  1.  Drink water, lots of it, and prepare with carting a large container with you everywhere you go.  Alternate your water with sugary or alcoholic drinks.  Staying hydrated will help you stay full and safe in the heat.  Oh, and hit the lou before heading out.
  2. Pick your battles – pick one.  If you have family members, get together or events that you know will tempt you beyond your control, choose wisely what you can live without and consider picking one indulgence.  Give up the break room cookies, gooey butter cake, and lemon chocolate  pie for the one serving of grandmas homemade brownies you have to have – I mean, she made them just for you.  Or the grazing on potato chips and dip, and everything else at the party, for the one scoop of potato salad.
  3. Eat your normal meals throughout the day of lean protein and vegetables, fruits and nuts, outside of the events to maintain a healthy metabolism and avoid overeating.  “Saving your calories”  messes with your metabolism and your brain.
  4. Watch your portions.  If you have eaten normally throughout the day, you have no reason to go back to the spread for thirds; and you can still indulge on your favorite treat.
  5. Politely decline to take home the deserts or extras that are not normally in your eating plan.  Aunt  Stella will understand if you tell her the truth… you want to be healthy.

Quinoa Breakfast Bowl

There are hundreds of options online for this protein hearty, comforting breakfast option. Quinoa is naturally loaded with protein and fiber.  One cup of cooked quinoa brings about 8 grams of protein.  Add nuts or yogurt to increase the protein content.  Here’s a simple version you can make with common ingredients found in your cupboard.

Food Healthy Quinoa Pumpkin Bowl

This Sept. 21, 2015, photo shows ingredients for quinoa pumpkin breakfast bowl in Concord, N.H. (AP Photo/Matthew Mead)

1 cup  quinoa, rinsed
2 cups water
1 tablespoon extra-virgin olive oil
1/4 cup slivered almonds
1 cup fruit or berries,  or medium sized fruit like apple or banana cut into 1/2-inch pieces
2 tablespoon pure maple syrup
1/2 teaspoon cinnamon

In a small saucepan, cover the quinoa with the water and bring to a boil. Cover and cook over low heat until the water has been absorbed and the quinoa is tender, about 15 minutes. Lightly fluff the quinoa with a fork and cover it again.

In a medium skillet, toast almonds, stirring a few times, until golden brown, about 2 minutes. Add the quinoa, maple syrup, oil,

cinnamon and stir well until heated through.  Top each portion of quinoa with fruit and almonds

Renewing your mind with First Place 4 Health

Changing lifestyle habits is hard.  Not only are they ingrained into our behaviors, thoughts, and daily actions, they are a part of our culture and the engine of the media.    Simply changing one behavior can led to a challenge for other behavior changes.  As a trainer,  I’m used to addressing the thoughts and emotions that go along with making changes.    I wanted to go deeper for my own challenges, and do more to help people with the great challenge of change – our thoughts   – so and I began praying for a way to do that.   Along came First Place 4 Health, and in October 2013 I began the process of equipping for ministry at my church.

Over these last 12 weeks, our first “Feed Your Spirit” group has completed our wellness class and bible study, focusing on our emotions, our thoughts, our heart, and our physical body.  I experienced God working through all these areas in my life in a whole new way.  It was as if all the bible studies and leadership training I’ve had over the last 3 years led up to this next step in my journey to know God more and who I am in Christ.  For the first time ever, I was able to follow my Lenten sacrifice, and shed light on some significant strongholds in my life.  As we studied obedience, confession, forgiveness, temptation, and renewal, I began to see a “new” renewal in myself.  The group participants were seeing the same thing, a greater trust in God, as we dug into the word and shared our thoughts on the study each week.

As in Romans 12:2 We are challenged not to conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.

We receive clarity and guidance in how to step away from the behavior that damages our body and mind, and how to step towards greater wellness and fellowship with others who struggle against the culture too.

New 6 Week Class June 7th:  I look forward to the next 6 week summer study and our 12 week program in the fall.  I am super excited to see what God has planned for us next!  Classes include practical wellness topics in nutrition and fitness, as well as a new bible study.  The next class begins June 7th on Sunday mornings.  Get more details here.  http://www.fp4h.com/feedyourspirit

Date Berry Energy Bar

The great thing about being a trainer is you get tons of recipes to try.  Often times, the recipes do not taste well or they are not really that much healthier than store bought.  Christina E. gave me this one to try when I have an extra hour or so in the kitchen.   While my Raw Advocare bars are my quick go-to most of the time, yet  I love all the ingredients in this one.

Date-Berry Energy Bar 1/3 c dark chocolate cocoa powder 1 ½ c pitted dates 1/3 c ground flax seed 1 tsp. cinnamon ½ c unsalted almonds ½ c unsalted walnuts 1 tsp. vanilla extract ½ c goji berries, cherries 1-2 tablespoon coconut oil Put your pitted dates in the food processor and puree until they’re smooth. Add coconut oil, cocoa powder, cinnamon, flax seed, and vanilla. Pulse a few times  until they’re combined. Add almonds and walnuts and pulse again. Depending on how fine you want the texture of the nuts, be careful not to pulse too many times.  Stir in dried berries. Transfer the date mixture to a pan lined with wax paper. Press the mixture down with a large wooden spoon until they’re about half an inch thick. Cover with Saran wrap and chill in refrigerator until they’re hard (at least an hour or so). Cut into squares.

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Nutrition Top 10

There seems to be lots of confusion out there as to what is good nutrition.  Carbs are bad.  Calories in, calories out.  Putting blood pressure medication and  a multivitamin, fish oil, and calcium supplements in the same “pill” category. Staying under 1000 calories a day to lose weight!  Ok lets debunk the mystery.  This is a simple way to see how you are doing with your nutrition choices.  (Adapted from First Place 4 Health)

1.  Set realistic and meaningful goals.  Being able to walk a mile without stopping and eating vegetables everyday are action oriented goals that guide you to make healthy choices.

2.  Plan ahead and prioritize.  In my opinion, this is the most important!

3.  Focus on quality and variety in food choices.

4.  Monitor your portions, and make adjustments when needed.  Did you know?  30 years ago a typical bagel was 3 inches round and only 140 calories.  Today the typical bagel
counts for an average of 300 calories.

5.  Eat breakfast.

6.  Spread your eating and calories out throughout the day.  Eat every 3-4 hours to manage your satiety and metabolism.

7.  Choose water based beverages.  Watch for sugar content, and drink plenty of fresh water.

8.  Balance your meals with macro nutrients from protein, fats, and carbohydrate sources.  They are all important.

9.  Read food labels.  They are chocked full of important information.  Over time, you will recognize and use the information you need to make healthy decisions.

10.  Practice mindfulness with your eating.  Take time to plan your meals, be thankful for the abundance of food, and keep track of your eating in a journal.  

I hope these tips are helpful for you!  Share your thoughts here on what has been most helpful for you or email me at kim@trimwithkim.com.