Find your why

FIND YOUR WHY

We all want to look good when we are at the beach or going out for a special occasion. But are those reasons enough to keep you focused on exercise and healthy eating? For some the answer is yes, for others there has to be a deeper reason. Only you can determine what will keep you motivated.

Perhaps you've had a recent visit to the doctor and your cholesterol was high, your border line diabetic, your arteries are starting to glog, etc. These are all very important reasons to get off the sofa and start moving. Also to plan your diet better.

Maybe your knees are starting to hurt from the excess weight. For me that was becoming a problem. I'm on my feet all day for my jobs. Sometimes for a double shift. It was starting to become too much. It's amazing how much relief I've gotten after taking off some weight. This is not only true for your knees, but hips, ankles and back

Are you a parent with younger children? It takes a lot of energy to keep up with them. Can you go to the park, pool, or just run around the back yard without being too tired? 

Whatever your why might be hold onto it when you don't feel like exercising or packing that healthy meal. It just might motivate you to get going

Strawberry Salad with Spinach and Feta

Strawberry Salad with Spinach and Feta

This summery salad will brighten any meal.

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None 
Yield: 1 serving

Ingredients:
2 tsp. extra-virgin olive oil
1 Tbsp. apple cider vinegar
¾ tsp. dry mustard
½ tsp. poppy seeds
2 cups fresh baby spinach
¾ cup sliced strawberries
1 green onion, finely chopped
¼ tsp. ground black pepper
1 Tbsp. crumbled feta cheese
2 tsp. sliced raw almonds

Preparation:
1. Combine oil, vinegar, mustard, and poppy seeds in a small bowl; whisk to blend. Set aside.
2. Combine spinach, strawberries, and green onion in a large serving bowl; mix well.
3. Drizzle salad with dressing. Season with pepper; toss gently to blend.
4. Top with cheese and almonds.

Nutritional Information (per serving):

Calories: 204

Fat: 15 g

Saturated Fat: 3 g

Cholesterol: 8 mg

Sodium: 157 mg

Carbohydrate: 15 g

Fiber: 5 g

Sugar: 8 g

Protein: 6 g

ARE YOU SABOTAGING YOUR WEIGHT LOSS

There are things we all do at times that have  an affect on our ability to lose weight. Sometimes without us even realizing it.Today let's discuss if you are eating enough.

• Always eat a good breakfast, preferably with some protein included. When you skip meals you will eventually over eat at the next meal.
• Choose to eat 5 or 6 mini meals a day instead of 3 larger meals a day. I try too eat every 3 to 4 hours. Blood sugar levels drop when you go too long without food. Starvation mode can kick in and your body starts to store extra fat and calories
• When dieting we tend to think that less food is always better. This is not the case. Now that doesn't mean filling up on a lot of empty calories. You can eat a large salad with a whole bag of spinach, some broccoli, peppers, cucumbers and a pouch of red salmon for less calories than a king size candy bar!!
• Take a look at your current weight and consider how active you are during the day. Do you exercise daily or have a job where you burn a lot of calories? Be realistic on how many calories you need in a day. Crash diets may take off some pounds for that weekend get away. But they usually come right back with a few friends. There are some great APPS to help with figuring out your caloric needs. I personally like My Fitness Pal. 
• Eat a balanced diet with plenty if vegetables, some fruit and protein and don't forget whole grains and good fats.
• Lastly try to make dinner the last time you eat during the day. We can all fall off track with junk food while relaxing  in the evening. If you must eat at night make it some fresh sliced vegetables with hummus or a small dish of Greek yogurt.

Irish Stew

The Irish know what they're doing when it comes to stew. Try this classic one!

Total Time: 1 hr. 10 min.
Prep Time: 15 min.
Cooking Time: 55 min.
Yield: 4 servings

Ingredients:
2 tsp. olive oil
12 oz. raw leg of lamb, boneless, fat removed, cut into ¾-inch cubes
2 cups low-sodium organic beef (or vegetable) broth
1 medium onion, diced
3 medium carrots, peeled chopped
2 medium leeks, sliced
2 medium parsnips, sliced
6 cups water
1 bay leaf
1 tsp. dried thyme
½ tsp. sea salt
12 oz. Yukon gold (or Peruvian blue) potatoes, cut into ¾-inch cubes
2 cups coarsely cut cabbage
¼ cup chopped fresh parsley

Preparation:
1. Heat oil in a large saucepan over medium-high heat. 2. Add lamb; cook, stirring frequently, for 3 to 4 minutes, or until browned. 3. Add onion, carrot, leeks, and parsnips; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent. 4. Add water, bay leaf, thyme, and salt. Bring to a boil. Reduce heat to low; gently boil, covered, for 30 minutes. 5. Add potatoes and cabbage; cook, uncovered, stirring occasionally, for 10 to 15 minutes, or until lamb and potatoes are tender. 6. Remove bay leaf; add parsley.

Calories: 307

Fat: 7 g

Saturated Fat: 2 g

Cholesterol: 55 mg

Sodium: 639 mg

Carbs: 39 g

Fiber: 9 g

Sugars: 10 g

Protein: 23 g

Frozen Yogurt Cupcakes

These strawberry-banana flavored frozen yogurt cupcakes are a perfect sweet treat and less than 100 calories each!

Total Time: 4 hrs. 20 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 12 servings, 1 cupcake each
Ingredients:
3½ cups nonfat plain Greek yogurt
2 Tbsp. raw honey
6 medium strawberries, pureed
½ medium ripe banana, pureed
36 dark chocolate morsels (about 2 Tbsp.)
 Preparation:
1. Place 12 silicone baking cups on a baking sheet. Set aside.
2. Combine yogurt and honey in a medium bowl; mix well.
3. Place 3 Tbsp. yogurt mixture in each baking cup.
4. Top evenly with strawberries, banana, and 2 additional Tbsp. yogurt mixture.
5. Top each cupcake with 3 morsels.
6. Freeze for 4 hours, or until firm.
7. Remove from freezer 10 minutes before serving.

Tip: You can make this recipe using silicone baking cups, a silicone muffin pan, or a regular muffin pan. When using the regular muffin pan, to remove cupcakes, dip the bottom of the pan in hot water for 20 seconds.

Nutritional Information (per serving):

Calories: 63

Fat: 1 g

Saturated Fat: 0 g

Cholesterol: 5 mg

Sodium: 24 mg

Carbohydrate: 9 g

Fiber: 0 g

Sugar: 8 g

Protein: 7 g

Borscht

This delicious, jewel-toned veggie soup is packed with all sorts of good-for-you vitamins and minerals.

Total Time: 6 hrs. 45 min.
Prep Time: 15 min.
Cooking Time: 30 min.
Yield: 12 servings, about 1¾ cups each
Ingredients:
1 Tbsp. olive oil
1 medium onion, finely chopped
1 medium carrot, chopped
1 medium green bell pepper, chopped
5 medium beets, peeled, cut into matchstick-sized pieces
1 clove garlic, finely chopped
2 Tbsp. tomato paste, no added sugar
16 cups low-sodium organic chicken (or vegetable) broth
1 head medium cabbage, chopped
2 medium potatoes, peeled, chopped
¼ cup fresh lemon juice
Sea salt and ground black pepper (to taste; optional)
6 large hard-boiled eggs, chopped
12 Tbsp. nonfat plain Greek yogurt
Chopped fresh dill sprigs
Preparation:
1. Heat oil in large skillet over medium-high heat.
2. Add onion, carrot, bell pepper, and beets; cook, stirring frequently, for 5 to 6 minutes, or until onion is translucent.
3. Add garlic and tomato paste; cook, stirring constantly, for 1 minute. Remove from heat. Set aside.
4. Bring broth to a boil in large saucepot over medium-high heat. Reduce heat to medium-low.
5. Add cabbage and potatoes; gently boil for 2 to 3 minute.
6. Add onion mixture and lemon juice. Season with salt and pepper if desired. Gently boil for 15 minutes. Remove from heat. Refrigerate for 6 hours, or until cold.
7. Divide evenly between twelve serving bowls. Top each serving with half an egg, 1 Tbsp. yogurt, and a pinch of dill.

Calories: 177

Fat: 6 g

Saturated Fat: 2 g

Cholesterol: 94 mg

Sodium: 228 mg

Carbs: 21 g

Fiber: 4 g

Sugars: 8 g

Protein: 13 g

Gazpacho

Gazpacho is a refreshing cold soup that's made from a pureed mixture of tomatoes, bell peppers, onions, cucumbers, and breadcrumbs.

Total Time: 20 min.
Prep Time: 20 min.
Cooking Time: None
Yield: 4 servings, about 1¼ cups each
Ingredients:
3 slices sourdough bread, toasted, diced
¼ cup water
1½ lbs. ripe tomatoes, quartered
1 medium green bell pepper, chopped
½ medium red onion, chopped
2 medium cucumbers, peeled, seeded, chopped
2 cloves garlic, chopped
2 Tbsp. red wine vinegar
3 Tbsp. extra-virgin olive oil
¼ tsp. sea salt
Chopped red onion (for garnish; optional)
Chopped fresh parsley sprigs (for garnish; optional)
Preparation:
1. Place bread and water in a medium bowl. Allow to soak for 10 minutes.
2. Place tomatoes, bell pepper, onion, cucumbers, garlic, vinegar, oil, salt, and soaked bread in blender in 2 batches, if necessary; cover. Blend until almost smooth.
3. Serve each portion garnished with onion and parsley if desired.

Tips: For a smoother texture, push gazpacho through a fine sieve with a wooden spoon.