This quote exemplifies why I believe I was able to reduce my fit age by 25 years. It also underscores the superiority of lifestyle over diets, and it reminds me that the struggle of a healthy lifestyle is daily.
Contrary to what some believe, I don’t jump out of bed everyday eager to pound the pavement. Honestly, I face resistance everyday to skip training sessions, eat impulsively rather than mindfully, and rationalize why I’m simply too busy to take the time. How then, do I manage to beat resistance? First of all, I acknowledge that I never fully defeat it, I just manage to put a dent in it. It’s a daily battle for all of us. No one escapes this struggle. No one.
Over the next several months, in addition to delicious recipes to keep you energized and fuel fitness, I will share the strategies that have helped keep me consistent and allowed me to reduce my fit age. They include:
Periodization of Training
Increasing Utility of Training (aka getting it done is less time)
Skipping the Gym for a Home Workout
Time Saving Tips
Trying something New
Resistance is relentless. But if you get into the habit of beating up on it, your healthy habits and lifestyle will prevail and you may even reduce your fit age. I hope I can influence you with postive strategies and insights so you can be the healthiest version of you!
Disclosure: I received a Produce Box, mentioned in this post, free of charge. I was not compensated financially for writing this post. Opinions are my own.
Have you ever wonder where your food comes from? Have you ever wondered if you’re supporting local farmers when you purchase at the grocery store or on-line? Have you ever wanted to get to the Farmers’ Market , but just couldn’t find the time? Ten years ago, these were the very thoughts of Raleigh native, and stay at home mom, Courtney Tellefsen. Contemplation turned into action; Courtney sent a few e-mails, made a few phone calls and soon she and her kiddos were delivering fruits and veggies to their friends and neighbors. Yep, that’s the start-up story behind the Produce Box, aka the business that delivers the farmers’ market to your door and now supports 70 farmers and 90 artisan businesses across North Carolina. Congratulations are in order for ten years of delivering boxes like these…
To celebrate, I’m sharing 10 Plant Based Recipes. Get on the fruit and vegetable bandwagon and join the Produce Box.
If you read my first post of the New Year, How Fit Are You?, I discussed a study that caught my attention and demonstrates how lifestyle affects biological age. As promised, I want to share personal strategies that have help me manage a healthy weight and have allowed me to reduce my fit age by 25 years.
It’s no secret, I eat what’s in-season. February just happens to be soup season. In my humble opinion, there’s nothing better than homemade soup. But Progresso™ is coming close, with flavors and ingredients that matter to me. Did you know Progresso™ is now serving white meat chicken with no antibiotics ever? It’s true, and whether your cooking for yourself, or a family, keeping Progresso™ canned soups on hand makes food prep easy. Ingredients, flavor and quick meal set-up are just some of reasons I include soup in my meal plan (and recommend it to others). I also appreciate soup for its benefits related to weight management. Soup, as part of a meal, can help you feel full and satisfied. In addition, the soup and salad theme, makes it easy to fit in those important vegetables and low fat protein.
This February, try the tasty combo of Progresso™ Hearty Chicken & Rotini Soup and my very own Maple Harvest Salad. Start by stocking up on Progresso™ soup. (BTW, I am impressed with the variety and diversity of Progresso™ chicken soup made with 100% antibiotic and hormone free white meat chicken breasts.) Then prep roasted butternut squash for dinner tonight, but make a little extra so you can use leftovers in a maple harvest salad tomorrow. When hunger strikes, all you need is 15 minutes to heat the soup and assemble these salad ingredients: salad greens, leftover veggies, chopped apple, nuts, dried cranberries, cottage cheese, and a homemade maple vinaigrette. Detailed salad recipe below.
I’m confident you’ll love the benefits of a soup and salad theme, and I hope you will consider lots of variations on the theme, like Progresso™ soup and veggies from your fridge or the raw bar at the supermarket.
2. Toss butternut squash with olive oil and spread onto a baking sheet lined with parchment paper. Season with salt and pepper to taste.
3. Roast squash for about 30 minutes or until soft and just beginning to brown. (Serve half of the squash immediately and refrigerate the other half to use in a maple harvest salad. Use within 2 days.)
for maple vinaigrette
Combine balsamic vinegar, oil, maple syrup, mustard, and salt. Stir to combine. Set aside.
1. Divide Romaine between two salad plates.
2. Add 1/2 cup cottage cheese to each plate.
3. Top Romaine with chopped green apples, roasted squash, dried cranberries, and walnuts.
This hearty bowl of white turkey chili with kale is nutrient rich and only $3 per serving.
Picture Tom Cruise on the phone with you right now shouting,
Show me the money!
..in an effort to help keep your spending in check for 2017. Oh, my bad, it’s the Recipe Redux challenging us to create budget friendly entrees for less than $3 per serving.
So let’s get right to the issue at hand, serving up something economical that’s also nutritious and delicious ! My inspiration comes from the twenty degree weather we experienced the first week of January when this hearty bowl of white turkey chili with kale really hit the spot. I love that for $3 per serving it provides: 540 calories, 37 grams of protein, 16 grams of fiber, 20% % daily value for Vitamin A, 35% daily value vitamin C, 15% daily value calcium, 30 % daily value for iron. Talk about g a bing bang for your buck, no negotiated endorsements necessary. Take that Jerry Maguire!
Please check out the links below to see more budget friendly eats from my colleagues at the Recipe Redux!
White Turkey Chili with Kale
by Diane Boyd
Ingredients (serves 4)
1 tablespoon canola oil
2 cups diced sweet onion
2 teaspoons chili powder
1 tablespoon minced garlic
1 1/2 teaspoon ground cumin
1 teaspoon ground oregano
3 (15.8 ounce) cans Great Northern beans, rinsed and drained
4 cups reduced sodium chicken broth
1 pound ground turkey
1/2 teaspoon ground pepper
2 cups chopped kale
1/2 teaspoon ground pepper
1. Heat canola oil in a large Dutch oven over medium-high heat. Add onion, sauce 10 minutes or until tender and golden.
2. Add chili powder, garlic, and cumin. Saute for 2 minutes.
3. Add oregano and beans; cook for 30 seconds.
4.Add broth and bring to a simmer. Cook 20 minutes.
5.Remove 2 cups of bean mixture and allow to cool. Place in a food processor and process until smooth. Return pureed mixture to pan.
6. In a saute pan coated with cooking spray, brown ground turkey until no longer pink. Add turkey to bean mixture and stir in black pepper and chopped kale. Stir and continue to heat until kale is wilted. Serve hot.
Enjoy warm, sweet and spicy Chai Tea Latte Oatmeal today, without regrets tomorrow; thanks to Truvia® Natural Sweetener, keeping sugar and calories in check.
Disclosure: I was asked to participate in the #TasteTruvia campaign as a member the Healthy Aperture Network. I was compensated for my time. Opinions are my own
Another year has past. As I turn the pages of the calendar, I like to focus on the positive aspects of growing older; life has less drama, and I’ve had a great deal of practice trying to live in the moment. However, I must consider ALL aspects of aging if I am to stand any chance of doing it gracefully. Spoiler Alert: My calories needs are decreasing. Yes, it is true; it comes with maturity. I know, BUMMER. But it’s not so bad. Believe it or not, I’ve found a simple way to maintain a healthy weight by exercising daily, eating nutrient rich foods and using less sugar. If you’re thinking ,
Cutting back on sugar is rotten!
please hear me out before you click out …
Life with less sugar can be just as sweet. .
..with Truvia® Natural Sweetener. This natural, great tasting, zero-calorie sweetener is made with stevia leaf extract, the sweetest part of the stevia leaf. It sprinkles just like sugar, and one packet provides the same sweetness as two teaspoons of sugar.
I ‘ve been enjoying it in coffee, tea, yogurt and most recently in this Chai Tea Latte Oatmeal. A typical Chai Tea Latte (made by your favorite barista) is loaded with added sugar; as much as 32 grams. Not mine.. Enter #TasteTruvia. I steeped my very own Chai Tea and sweetened it with Truvia® Natural Sweetener. Then I used the strained tea as liquid to cook old fashioned oatmeal, and topped off the cereal with frothed milk and grated nutmeg. YUM! I like the convenience of making Chai Tea ahead of time and storing it in the refrigerator so it’s ready to go when I am. The entire satsifying bowl is under 150 calories. For breakfast it offers me an opportunity to improve my intake of whole grains, still keeping my sugar and calorie intake in check, even when I team it with a couple of hard boiled eggs or an egg white omelet. In the afternoon it’s a gratifying snack, holding me over until dinner.
Maybe now you’re wondering,
Who can benefit from Truvia® Natural Sweetener?
It is great for diabetics or anyone trying to reduce sugar in their diets. Using Truvia® natural sweetener as part of a routine that incorporates multiple lifestyle changes can help you realize the benefits of weight loss and/or weight maintenance by improving your ability to manage sugar intake and reduce calories as part of a balanced diet.
Let #TasteTruvia help you succeed in your efforts for a New Year, New You by adopting a lifestyle that manages sugar and calories yet allows the you the pleasure of sweetness in coffee, tea, yogurt and cereal.
Chai Tea Latte Oatmeal
by Diane Boyd
Prep Time: 20 minutes
Cook Time: 5 minutes
Ingredients (serves 1)
for the Chai Tea
10 whole cloves
10 cardamon seeds
4 black peppercorns
2 cinnamon sticks
1 inch piece of fresh ginger, chopped
4 cups water
4 black tea bags
4 individual packet Trivia® Natural Sweetener
For a single serving of Chai Tea Latte Oatmeal
1 cup chai tea
1/2 cups old fashioned oats
dash of salt
1/2 cups milk, frothed
grated nutmeg (optional)
For the Chai Tea
1. Combine first 5 ingredients to a medium saucepan. Using a mallet or wooden spoon, lightly crush and bruise the spices.
2. Add 4 cups of water; bring to boil over medium-high heat.
3. Reduce heat to medium-low ; partially cover pan and simmer gently for 10 minutes. Remove from heat.
4. Add tea bags and steep for 5 minutes. Discard tea bags
5. Strain chai tea through a sieve lined with cheese cloth or a paper filter. Add Truvia® natural sweetener to strained tea. Stir to combine .
For a Single Serving of Chai Tea Latte Oatmeal
1. Combine 1 cup of chai tea and salt in a medium saucepan. Bring to a boil.
7. Stir in 1 cup of old-fashioned oats; reduce heat and cook 5 minutes.
8. Cover; remove from heat and allow to sit 2-3 minutes.
9. Pour oatmeal into cereal bowl and top with frothed milk, and grated nutmeg as desired.