Tag: healthy living

Health Hacks

With a feels like temperature of 94, walking the 1.6 miles to the train was less than ideal today… but as I got ready and planned my outfit and my bag accordingly, I never once stopped to think of the alternatives. As I began the walk, I saw few people out, and began to wonder what others might be thinking of me… Who was the crazy lady out, walking in this weather?

I was struck with the realization that I could have Ubered or I could have even driven, but since embarking on this health journey, the small daily “health hacks” have become my norm. The semi – conscious desire of hitting my step goal each day adds up… the 30 minute walk burned 193 calories, which is better than the 10 minute car ride, which could have cost me $8.00.

A healthy lifestyle isn’t just about daily workouts and clean nutritious meals, but also about those small changes that occur daily. Darren Hardy writes about, small insignificant actions, done daily, compound over time, for big results. I’m going to continue to think about the health hacks I do daily and share them with you.

My Healthy Relationship with the Scale

Since starting the “wedding diet”, I’ve learned a lot and I’m excited to share this experience with you because I don’t feel like this “diet” is something I’ll only do for the next 7 weeks, but a lifestyle change, I’ve truly enjoyed…

Prior to this time, I’ve been told so many things about how to be healthy and how to lose weight… so many fad diets, so many quick fixes, so many restricted foods… but none of those are sustainable nor have they worked for me… I’ve also been told this, and I’m sure many of you have as well… track everything, and don’t go on the scale more than once a week…

I also know this about myself… I HATE tracking… I’m one of those people who tracks until they go off track and then just “forget” to track until the next day when I can start over – anyone else? Similarly, if I knew I was going out or to a gathering I would just not track that day because it was too hard.

And what about the scale? The times in my life I have stepped on the scale daily resulted in two things – hatred for the scale going up aka hatred toward myself or a celebration for the scale going down… only so it would go up again… A vicious cycle that never helped me. The times in my life I have stepped on the scale weekly have resulted in almost anxiety every night before “weigh – in” and if I gained weight that week, whatever program I was following, I just assumed it wasn’t working for me or it was too hard given whatever circumstance I wanted to use as an excuse and I would quit.

Well recently, on top of following the 80 Day Obsession, I have started learning about the 2B Mindset and Ilana, the nutritionist who created the program, has taught me two things… scale everyday and track everything… I’ve been skeptical until today… Yesterday, I didn’t track everything but I was also very conscious of the fact that Tom and I got Starbucks for breakfast, went out for lunch, and ordered Thai for dinner. This morning, I went on the scale and it was up three pounds. Here is the great thing (and yes, I said great thing…) It was the first time, I wasn’t frustrated or disappointed in myself… The difference was I looked at it as a learning opportunity… Clearly eating out three times in a day does not help me reach my goals.

The scale can feel scary and depressing or it can be used as a tool… Do I look at today’s weight gain as an actual weight gain? No! My official weigh – in days are Friday, but I know what I need to do now to help myself avoid a three pound weight gain in a day… What will I do differently next time? I could have brought breakfast. I also could have had way more water throughout the day.

It is important to remember that this is a lifestyle change and a journey and the more you learn and understanding, the more successful and the more happy you will be in the long term.

Interested in learning more about the 2B Mindset or 80 Day Obsession? Let me know! New groups are always starting and 1 on 1 coaching is also provided at no extra cost!

Sausage Minestrone Soup

Oh my gosh! This was maybe the best soup I made and so so easy! I adapted it from Fixate which is a cookbook/show that focuses on clean eating and correct portions! I was very pleased with how this came out and how filling it was!

Ingredients 

  • Chicken sausage (remove from casing)
  • 3-4 carrots, chopped
  • 3-4 stalks of celery, chopped
  • 1/2 onion
  • 4 gloves of garlic, chopped
  • 6 cups of low sodium vegetable broth
  • 1 lb of Swiss chard
  • 1 28 oz can whole peeled tomato
  • 1 can of canenneli beans 
  • Salt & pepper to taste
  • Olive oil or similar for sauté

Directions

  1. In a large pot, sauté onions, carrots, celery, and sausage in oil until sausage is almost cooked. Add garlic 
  2. Add vegetable broth and continue cooking over medium high heat
  3. Cut tomatoes and place in pot with liquid remaining in can
  4. Chop swish chard (remove stem) and add to pot
  5. Drain beans and add to soup
  6. Add salt & pepper for seasoning. Simmer for 15-20 minutes 
  7. Serve with Parmesan cheese if desired

Notes

  • I would definitely make this again and play around with vegetables 

Chicken Curry

It is super exciting when one of your best friends also blogs recipes (Pantry Portfolio) and you can talk about what you are making, but even more exciting when you can make a recipe from her site!

I love Indian so I wanted to try this super easy and delicious Chicken Curry!

Ingredients

  • 1/2 onion
  • 3 carrots, diced
  • 1 pound of chicken, cut into bite sized pieces
  • 3 tablespoons of curry powder 
  • Salt & Pepper to taste
  • Snap Peas (use as much or as little as you would like)
  • 1 can full fat coconut milk
  • 2 teaspoon ground ginger
  • 4 cloves of garlic
  • Brown or cauliflower rice
  • Olive oil
  • Red pepper flakes if you want spicy 

Directions

  1. In a small bowl, cover chicken with curry, salt, and pepper.
  2. Add olive oil to a pot and add the onions. Cook 2-3 minutes before adding carrots
  3. Add chicken and cook until almost done
  4. In same bowl as chicken, combine coconut milk, ginger, and garlic
  5. Pour coconut milk mixture over chicken. Bring to a boil and then simmer, covered, for 15 minutes. If you want your curry spicy, add red pepper flakes.
  6. While waiting for chicken to cook, cook brown rice or cauliflower rice
  7. Serve chicken mixture over rice! Add some of the sauce onto the rice to get a nice rich flavor throughout!

Notes

  • Due to our love of spicy, we added hot sauce! I highly recommend sriracha
  • I also added some cayenne pepper to the mixture, to increase the heat

Chicken Curry

It is super exciting when one of your best friends also blogs recipes (Pantry Portfolio) and you can talk about what you are making, but even more exciting when you can make a recipe from her site!

I love Indian so I wanted to try this super easy and delicious Chicken Curry!

Ingredients

  • 1/2 onion
  • 3 carrots, diced
  • 1 pound of chicken, cut into bite sized pieces
  • 3 tablespoons of curry powder 
  • Salt & Pepper to taste
  • Snap Peas (use as much or as little as you would like)
  • 1 can full fat coconut milk
  • 2 teaspoon ground ginger
  • 4 cloves of garlic
  • Brown or cauliflower rice
  • Olive oil
  • Red pepper flakes if you want spicy 

Directions

  1. In a small bowl, cover chicken with curry, salt, and pepper.
  2. Add olive oil to a pot and add the onions. Cook 2-3 minutes before adding carrots
  3. Add chicken and cook until almost done
  4. In same bowl as chicken, combine coconut milk, ginger, and garlic
  5. Pour coconut milk mixture over chicken. Bring to a boil and then simmer, covered, for 15 minutes. If you want your curry spicy, add red pepper flakes.
  6. While waiting for chicken to cook, cook brown rice or cauliflower rice
  7. Serve chicken mixture over rice! Add some of the sauce onto the rice to get a nice rich flavor throughout!

Notes

  • Due to our love of spicy, we added hot sauce! I highly recommend sriracha
  • I also added some cayenne pepper to the mixture, to increase the heat

Black Bean and Sausage Soup

When you leave for work at 6 am and get home around 8 pm, dinner needs to be easy. I’ve started making some Crock Pot meals on the weekend for later in the week! This week, I made a black bean soup! My fiancé doesn’t love just soup for dinner so I added in some chicken sausage and rice and he approved! 

Ingredients

  • 2, 15 oz can black beans, drained
  • 2 bell peppers, diced
  • 2 jalapeño peppers, seeded and minced
  • 1/2 yellow onion, chopped
  • 3 garlic cloves, minced
  • 1 TB chili powder
  • 1 1/2 tsp cumin
  • 1 tsp salt
  • 1/2 tsp dried oregano
  • 1 cup salsa
  • 2 1/2 cups chicken broth
  • 2 cups cooked brown rice
  • Cooked chicken sausage (any flavor works… I used chorizo), cut into bite sized pieces 

Directions

  1. Add black beans through chicken broth to crock pot. Stir and cook on low for 5-6 hours.
  2. Using an immersion blender, blend soup so at least 1/2 beans are blended. Add sausage and continue cooking.
  3. Cook rice and add to soup. Let cook for 10-15 more minutes. Then enjoy!n

Notes

  • We didn’t, but you could add toppings like avocado, tortilla strips, cheese, or sour cream
  • Lasted well in fridge for 4 days before eating 

Black Bean and Sausage Soup

When you leave for work at 6 am and get home around 8 pm, dinner needs to be easy. I’ve started making some Crock Pot meals on the weekend for later in the week! This week, I made a black bean soup! My fiancé doesn’t love just soup for dinner so I added in some chicken sausage and rice and he approved! 

Ingredients

  • 2, 15 oz can black beans, drained
  • 2 bell peppers, diced
  • 2 jalapeño peppers, seeded and minced
  • 1/2 yellow onion, chopped
  • 3 garlic cloves, minced
  • 1 TB chili powder
  • 1 1/2 tsp cumin
  • 1 tsp salt
  • 1/2 tsp dried oregano
  • 1 cup salsa
  • 2 1/2 cups chicken broth
  • 2 cups cooked brown rice
  • Cooked chicken sausage (any flavor works… I used chorizo), cut into bite sized pieces 

Directions

  1. Add black beans through chicken broth to crock pot. Stir and cook on low for 5-6 hours.
  2. Using an immersion blender, blend soup so at least 1/2 beans are blended. Add sausage and continue cooking.
  3. Cook rice and add to soup. Let cook for 10-15 more minutes. Then enjoy!

Notes

  • We didn’t, but you could add toppings like avocado, tortilla strips, cheese, or sour cream
  • Lasted well in fridge for 4 days before eating