Posts Tagged ‘healthy’

Monday Mojo: We all have the same 24 hours

0 Comments

Have you ever noticed when you really need someone you can depend on…someone who you know will come through no matter what, it is the busiest person. The person who on the surface seems like there is no way in the world they can handle one more thing. You know why? Because the idle ones have too many excuses, too many substitutes, too many shortcuts. Almost everything in life is that way. Unfortunately most of us will never know our true capacity for achievement because we never challenge ourselves to perform at our best every day.

This is most obvious when we are presented with an opportunity that really interests us. No matter how busy we are, when there is something we want to do, something we like to do, somehow we will find the time to pursue it…right? On the other hand, those things that we don’t like or those things we don’t want to do are easily postponed and eventually forgotten. Successful people are not procrastinators. The most successful and effective people have a sense of urgency. They just grab a hold of it and get it done! They set deadlines and force themselves to establish priorities by what is most important and not by what they like to do the most. Deadlines – that is the magic word. Unfortunately, way too many people never set a deadline to accomplish those things that are most important. They put it on the proverbial “list”. You know “the list” I am talking about. The one you write stuff down on that you never have any intention on doing. Because those things we don’t put on “the list”, we usually just dive in and get done – usually before the deadline…right?

Remember, we are NOT naturally wound to do all the things we need to do to be successful in life – personally, professionally, health, etc.  Because usually those things required being successful at any area in life, involve doing something we don’t naturally like to do – at least not in the beginning. Otherwise everyone one would be getting everything they want in life…right?  Here are a few examples -

  • Exercise versus Watching TV
  • Saving Money versus Spending Money
  • Salad versus Cheeseburger and fries
  • Showing up first and leaving last versus Showing up last and leaving first
  • Getting up early versus waiting until the absolute last minute like the rest of the world
  • Making that tough phone call versus blowing it off until…never

Here is the interesting thing though – if you make a commitment to do what is required to be successful, you will eventually become addicted to the success and then the pain of doing what is required will actually become something you thrive on.  I think it takes 90 days to make this happen.  At 90 days, it has been my experience that is the point when you go from feeling good that you accomplished it to the point that you feel like crap if you don’t.  That is the key and that is when you know you have changed that area of your life.  It’s at that point when if you don’t do it, it would be like not brushing your teeth or taking a shower…that just would not happen.  At least I hope!

When you see other people that have what you want it is not that they are more gifted, it is that they are more disciplined and accountable to doing those things required to be successful.  So, here is what we all need to do, if there is something we need to get done, even if it does not require a deadline, SET ONE! You will be amazed at how much you can accomplish in a short amount of time if that is all the time you have. Remember, work/life expands to meet the time allotted. We all have the same 24 hours in a day.

JUST DO IT!

Have a Powerful week!


Wednesday Wellness: Healthy Alternatives to Super Bowl Favorites

0 Comments

Do you find Super Bowl Sunday one of the most nutritionally challenging days of the year?!!

Would you love it if you could have chicken wings, pizza, fried mozzarella and ribs all day and still wake up a pound thinner?

Well, I can’t promise that, unless you are actually the running back for one of the Super Bowl teams, but here are some slight variations to those favorites!

1)      Buffalo Wings: *

Ingredients:
8 oz. raw boneless skinless lean chicken breast, cut into 10 nugget-shaped pieces
1/4 cup Fiber One bran cereal (original), ground to a breadcrumb-like consistency in a blender or food processor
1 oz. (about 14 crisps) Pringles Light Fat Free Potato Crisps, Barbecue (or another fat-free BBQ-flavored potato chip)
3 tbsp. Frank’s RedHot Original Cayenne Pepper Sauce
dash onion powder
dash garlic powder
dash cayenne pepper
dash black pepper
dash salt

Directions:
Preheat oven to 375 degrees. Crush potato crisps completely and, in a small dish, mix with cereal crumbs. Add a dash of each of the seasonings and mix well. Place chicken pieces in a separate dish, and cover and toss with Frank’s RedHot. Spray a baking pan with nonstick spray. Give each chicken piece a shake (so it’s not dripping with RedHot), and then coat it evenly with the crumb mixture. Lay the battered nuggets on the baking pan. Place in the oven, and bake for 10 minutes. Then flip the wings over, and return them to the oven for 10 more minutes, or until outsides are crispy and chicken is cooked throughout. MAKES 2 SERVINGS

Serving Size: 5 wings (half of recipe)
Calories: 175
Fat: 1.5g
Sodium: 1,153mg**
Carbs: 14g
Fiber: 4g
Sugars: <1g
Protein: 27g

2)      Pizza

Ingredients:
Whole wheat lavash bread
Low sodium tomato/ spaghetti sauce or low fat hummus
Chopped chicken breast (or similar low fat meat)
Grilled veggies (get these from most deli counters already roasted; whole foods has fabulous roasted veggies)
Shaved veggie cheese or low fat mozerella cheese

Directions:
On top of lavash bread, lightly spread tomato sauce OR hummus.  Top with shredded chicken, vegetables and cheese.  The more veggies the better.  Bake in the oven @ 350 for 10 min or until the bread is lightly crispy

3)      Ribs

Try “Gardenburger” riblets and save yourself half the calories!!

4)      Mozzarella cheese sticks *

Ingredients:
2 light mozzarella sticks (50-60 calories and 2.5g fat per stick)
1/4 cup Fiber One bran cereal (original)
2 tbsp. fat-free liquid egg substitute
salt, pepper & Italian seasonings; to taste
Optional: low-fat marinara sauce (for dipping)

Directions:
Preheat oven to 375 degrees. In a food processor or blender, grind Fiber One to a breadcrumb-like consistency. Place crumbs in a small plastic container with a lid. Season crumbs with as much salt, pepper and Italian seasonings as you like. Set aside. Cut cheese sticks in half, so that you have 4 sticks. Place sticks in a small bowl, and pour egg substitute over the top of the sticks. Swirl egg substitute around so that it thoroughly coats the sticks. One by one, transfer sticks to the container with the crumbs. Cover container, and give it a shake to coat the sticks in the crumbs. Carefully return sticks to the dish with the egg substitute, and coat them again. Next put sticks back in the crumbs container, cover, and shake once more to coat (try doing this two at a time the second time around). Place sticks on a baking dish sprayed lightly with nonstick spray. Spritz the tops of the sticks with a quick mist of the spray. Place dish in the oven, and bake for 10 minutes (or until the first sign of cheese oozing out). If desired, serve with warm marinara sauce. Best when eaten immediately, while cheese is hot and gooey!

Serving Size: 4 pieces
Calories: 155
Fat: 5.5g
Sodium: 500mg
Carbs: 13.5g
Fiber: 7g
Sugars: 0g
Protein: 19g

If making these are simply too much, go for jumbo shrimp with cocktail sauce!  That’s always a high protein low calorie snack goodie nearly everyone loves!

Have fun!

*Compliments of Hungry Girl


Enter the New Year With a Light Heart & Body

0 Comments

Over the last several weeks I took a challenge with a close friend which grew to involve close to 20 more friends. The challenge was to not have added sugar (sweets/ sugary foods) until the Sunday past Thanksgiving day. Since then, this challenge has now stretched to January 1, 2010 (not for all 20, but for many).

The first week wasn’t easy (I love my little chocolate treat daily) but because I had those close to me also committed to the challenge, the team work and accountability made it so much easier. Who wants to nibble at a piece of cookie when you know there are 20 others who are nibbling on a carrot stick because you talked them in to it?!!

The idea behind this was to begin (or now to “end”) the holiday season with strength and ending the year as healthy as possible; a metaphor of sorts towards how I want to enter into 2010. Although the holidays are fun, exciting, loving and special, the word “stress” and “indulgence” are at the forefront of the month of December. Carving out how to take care of yourself so you feel strong and healthy is vital towards enjoying the real tradition of the season. Not just running from obligation to obligation.

Think about it; if you can go through this next month staying (or becoming) healthier, you’ll have stepped in to a New Year feeling stronger than past years! You will be 10 steps ahead of where you were last year and you’ll have an amazing sense of accomplishment in respecting your body and your inner strength.

Your challenge doesn’t have to be no “sweets” (course, you know you have a strong group rooting for you if you DO choose that)! It can be anything which in past years has caused you to feel worse when the New Year turns the corner.

If you decide to try this, announce it and know others believe in you and will help you when you struggle! These commitments don’t have to be forever. But testing your willpower will help you give love back to your body and your spirit so you can focus on the other matters of the season which help you enter the New Year with a light heart – and body!