Sodium ...

Posted on August 13 by
in Blog
Is it ok to remove all of the sodium out of your diet? Has your doctor asked you to eat salt free for health issues?
 
Be careful when hearing a blanket statement like this.
 
Salt is essential for your body to function. If a low sodium diet is warranted, a typical adult still needs around 1,500 mg per day. Consuming less than1,200 mg per day can be dangerous for some, especially when exercising in the heat. For most adults, a low sodium diet is 2,400 mg or less per day.
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New Study Finds Beef in a Mediterranean-Style Diet Supports Heart Health

Posted on August 09 by
in Blog
Research released by Purdue University found following a Mediterranean-style eating pattern that includes lean red meats like lean beef is just as effective in supporting a healthy heart as a Mediterranean-style diet that limits red meats. This new research study adds to the growing body of scientific evidence demonstrating lean beef can be part of healthy eating patterns to support heart health and increase flexibility for healthy eating.
Specific findings from the new research, published in the American Journal of Clinical Nutrition, include:
Following a Mediterranean-style eating pattern including 7 to 18 ounces of lean, fresh red meat per week was shown to improve cardiometabolic disease risk factor profiles. Fresh meats were defined in the study as requiring no further preservation or processing beyond refrigeration or freezing; they are not cured, salted or smoked or include chemical preservatives.
 
 
Baked Italian Meatballs
 
Ingredients:
1 pound Ground Beef (90% to 95% lean)
1/4 cup seasoned dry bread crumbs
1 egg
2 tablespoons water
1 teaspoon minced garlic
1/2 teaspoon salt
1/8 teaspoon pepper
 
Directions:
Heat oven to 400°F. Combine Ground Beef, bread crumbs, egg, water, garlic, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into twelve 2-inch meatballs. Place on rack in broiler pan that has been oiled. Bake in 400°F oven 24 to 27 minutes.
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7 Truths About Change

Posted on August 02 by
in Blog
For years, I have worked with clients helping them to look, feel, and perform better in their lives and beyond. However, I've learned that it's easy to talk about changing food, nutrition, and exercise habits. Yet when it comes to doing the work, implementing the modifications, and staying with the process, it becomes a lot more challenging!

If you find yourself constantly talking about "changing" but struggle with staying consistent, then this issue is for you! Let's schedule a consultation and work together to create the change that empowers you to live your best life.

7 Truths About Change

  1. Change is scary. While you may recognize change is needed, it can still be difficult to embark upon this journey. The thought of replacing favorite comfort foods, beginning a new exercise program, or switching evening habits and routines can be a little scary and may even be overwhelming at times. With the proper support, paired with patience, persistence, and professional guidance, you can embark upon this journey confidently.
  2. Change can be uncomfortable. Making a change means you might need to have some conversations or experiences that make you uncomfortable. Know that each time you put yourself out there, it does get easier. With each step, you do get stronger. You learn and grow through these experiences. When you are committed to improving the health and well-being of your life, expect to be a little uncomfortable. But also know that each time you step out of your comfort zone, you are physically, mentally, and emotionally stronger. The discomfort is worth it.
  3. Change may take "$change$." Yep, that is right. You will need to invest. The truth is, you are investing in yourself, your most valuable asset. Note, no need to spend a ton of money; the value is in "working with what you got." Always remember, you are worth it!
  4. You don't have to, nor should you, change everything at once. While you might have to invest financial resources into creating your best self, it's also essential to know your limitations. There's no reason to go into debt over your self-improvement commitment. Work with what you have. Realize you cannot, nor should you change everything. Your body is a gift uniquely designed for you. While it's OK to improve and bring out your best, it's invaluable to work with what you have and enhance your assets!
  5. Change takes time. While marketers and online health gurus want you to believe you can transform your body in 3 - 6 weeks, the reality is that change takes time. Give yourself the time needed to reach your goals. Be patient with yourself and find a positive way to track your progress.
  6. Remember you are on a journey, and be grateful for what you have. Through the journey of life, there are times when you will be up and you will be down. The point is to learn from your experiences. If a program you tried in the past didn't work, learn from it. How can you improve yourself and what you are currently doing? Finally, be grateful for the body you have. Begin and end each day with something you are thankful for.
Creating Your Support System for Positive Change

Seek the help of a professional. Regardless of what you are trying to change, seeking the assistance of a professional will help guide and support you on this journey. You don't have to do this alone. When it comes to your health, nutrition, and fitness goals, don't be afraid to ask for help. And when you do, listen, implement, ask questions, and trust the process.

Enlist the support of friends and family. Friends and family can be invaluable in your commitment to transform your health habits. However, in the same sense, friends and family are also notorious for being the number one sabotagers in a client's health transformation journey. The secret lies in understanding who are the right people to ask for support. Not everyone will fit into this category, and it's essential not to take this personally. Instead, know that it is OK to discern whom you will share your personal goals with. Once you identify who will be part of your support system, ask for help when needed and remember to return the favor!

Check-in with yourself. No matter how much outside support or professional guidance you receive, it's essential to check in with yourself regularly. Listen to and honor your body. While there will be times you might feel uncomfortable or scared, you should never feel pain or be in danger.
Featured Recipe
Salmon Strawberry Spinach Salad


Makes 4 Servings

Ingredients:

  • One tablespoon avocado oil
  • Four (4 ounce) salmon filets
  • Salt and pepper to taste
  • Six cups baby spinach (or other green)
  • One cup strawberries, sliced
  • ½ cup pecans, chopped
  • Goat cheese


Balsamic Vinaigrette

  • ½ cup balsamic vinegar
  • ½ cup extra virgin olive oil
  • One tablespoon dijon mustard
  • One tablespoon honey
  • Salt and pepper to taste


Directions
Heat oil in a saute pan over medium heat. Season salmon with salt and pepper. Add salmon to pan and sear, about 2- 3 minutes each side. Set aside.

In a large salad bowl, add baby spinach, strawberries, and pecans. Toss to combine.

Make balsamic vinaigrette by mixing ingredients together in a jar, seal tightly and shake until smooth. Set aside.

Divide salad and serve on four plates. Top with salmon. Sprinkle on chopped pecans, goat cheese and add a drizzle of dressing.

Gut health can be the reason you are hitting a weight loss plateau.

Posted on July 27 by
in Blog
 
Did you know that a healthy gut microbiome is essential for appetite regulation, digestion, and nutrient utilization? It can even affect the kinds of food you crave on a daily basis.
 
To ensure that your gut microbiome is healthy and setting you up for success, start by gaining a deeper insight into what hurts or helps your gut function.
 
A healthy gut microbiome will set your up for success for both weight loss, weight control and better mental health.
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