It's Monday! Time for 2 New Recipes to File

The year is almost over.  I promised to make sure that you were well prepared with a wide variety of recipes to make sure you start the new year off right.  Recipes to help start you on track, keep you on track, and not make you feel like you were going to have to give up taste.  I believed I've delivered as promised.

Only one more Monday left in the year.  So here are two more recipes to add to your ever growing file.  Next year is going to be so easy for you start off on the right track.  By spring you'll be unveiling a new you and not had to suffer, by living on tasteless boring food.  No one likes to feel deprived.  So I've made sure that your journey to a new you is as painless as possible when it comes to your nutrition.

Here you are:

Recipe #1:  Pizza Eggs (Pizza_Eggs.doc)

Recipe #2:  Romaine Tuna Wraps (Romaine_Tuna_Wraps.doc)

This weeks recipes are from A Recipe for Life by Susan Dopart, M.S., R.D. with Jeffrey M. Batchelor and Eat 2 Liv by Elizabeth Brown M.S., R.D., C.D.E

Be sure to come back next week for more recipes to add to your file.  Remember, the more options you have the easier it will be to stay on track.  No one likes boring food.  And cooking and preparing food that actually tastes good should not be a chore.  If you've been cutting and pasting you will ready to rock come January.

Do You Have YOUR Owner's Manual?

I thought about it for quite some time before I decided on this title.  I look at it this way, you have an owner's manual for everything from your toaster, to your blender, cell phone, automobile, computer, and stove, etc.  And let's be honest, how well you follow the owner's manual great decides how long that item will last.  Either you follow the manual and have significant success or you don't and . . . . 

Pretty much anything that has any value to you, you have an owner's manual for, right?  But for some reason when it comes to getting out of pain or improving the quality of your fitness, people just tend to "wing-it".  Then they wonder why they get the results they get.  It's not by accident.

But there is so much information out there, how do you know what is good information guiding you in the right direction and how much is just hype and trends? 

Check out today's video blog and know which is the right information that will help you quickly build your own manual.

How's That File of Recipes? Here's 2 More!

As promised here are 2 more delicious recipes to add to your growing file.  We all have busy

schedules, this time of year more than ever.  But that shouldn't mean all of your hard work should go out the window.  Whether you're committing to a new year of losing those extra pounds or just looking for a change in your usual day to day of staying on track, these recipes are sure to help.  They are quick, tasty, and will definitely keep you on track.

Remember, food that is good for you can actually taste good too.  All too often I hear people avoid making good food choices because they believe they have to give up flavor.  Not with these.  The second biggest reason I hear is that making food that is good for you just takes too much time.  Again, not with these.  But I will admit it will require some planning on your part to make sure you get all of your meals in each day.  And heck if it tastes good, all the more motivation to take as little as 5 minutes to whip up something that tastes good going down and gives your body what it needs to stay healthy and assist you in getting in better shape. 

Don't fall into the easy excuses.  Take a few minutes and cut and paste these to your file.  Good food and get in shape at the same time -- sounds like a win/win to me.  Enjoy!

Recipe #1:  Mint Chocolate Shake (Mint_Chocolate_Shake.doc)

Recipe #2:  Sauteed Salmon (Sauteed_Salmon.doc)

Two More Recipes to Have You Ready For The New Year!

It's the last Monday of the year, and that means it's time for 2 more recipes for you to add to your file.  Remember, there are no magic pills, no magic shoes, and no secrets I have not already shared with you.  It's all about making the plan and sticking to it.

But when it comes to nutrition, who wants to stick to a plan where the food tastes horrid.  Neither do you want to spend what little free time you have in the kitchen slaving over a stove and measuring every little morsel, right?  Thank goodness you've been courageous enough to check in with me each week to build an incredible file of recipes, making sure you are ready to go for the new year.  Now you have plenty of choices for breakfast, lunch and dinner. 

Now all you have to do is make a plan.  Stick to it.  And watch your body transform. 

It can happen.

It will happen.

And you can do it.

Here are your next two:

Recipe #1:  Rancher's Omelet (Ranchers_Omelet.doc)

Recipe #2:  Stir-Fry Beef (Stir_Fry_Beef.doc)

These are courtesy of Gourmet Nutrition by Dr. John M. Berardi, Michael Williams and Kristina Andrew.  I would strongly recommend you take the time to pick up this wonderful book.  I've shared a few with you, but there are countless other recipes that are sure to meet every taste, time schedule and lifestyle.

Enjoy.

I Want You To Be Ready!

In this day and age when you say you're going to do something, you better darn well do it.  I'm sure we are all tired of the "Oh, let's do lunch".  And you don't hear from the person for weeks or months.

A handshake and your word is pretty much all you really have when it comes to establishing your integrity.  In this day of information (overload in some cases), it's pretty easy to have something witty or interesting to say.  But how many people actually back it up with action?  It has been my experience that those individuals are few and far between.  A mentor of mine once told me, "under promise and over deliver".  When it comes to establishing your credibility follow through on what you tell others you are going to do. In fact, over deliver on what you committed to doing.  It let's people know that they can count on you, that your word actually means something.

Well, in keeping with my promise to make sure you are ready for the coming year with lots of recipes to help keep you on track and not spend hours in the kitchen preparing food, here are two more to add to your file called "recipes". 

I sincerely want you to have a variety of meal choices that are tasty, good for you and are easy to prepare (take as little time as possible).  Goodness knows, we all have enough to do in our daily lives.  Spending hours in the kitchen to create a nutritious, tasty meal is not to motivating.  In fact it will just increase the chances of you getting off track and grabbing some highly processed alternative to a good meal.

So let's keep it simple.

Recipe #1:  Microwave Orange Roughy (Microwave_Orange_Roughy.doc)

Recipe #2:  Chicken a la King Kong (Chicken_a_la_King_Kong.doc)

Remember, plan your meals in advance.  It will make the day so much easier, and I'll bet, make you much more productive as well.

Holiday Survival Guide -- 5 Steps

I'll make this quick as I'm sure most of you are already on your way out the door or in the process of preparing for the Thanksgiving celebration tomorrow.

Tomorrow is officially the beginning of the holiday season. This year there is no need to get stressed out and frantic from all of the things you have to accomplish in the next 4 weeks.  I've come up with this easy little 5 Step Holiday Survival Guide that I can guarantee, if followed consistently, will decrease your stress level in a big way!

Check out the video below for your Holiday Survival Guide:

Stock Up On These Now

I don't know about you, but not too many years ago when this time of season would roll around I would be filled with dread.  It would take everything I had to maintain the quality of service for my clients (vacation workouts, updated workouts, nutrition modifications, special reminders regarding stretching and rolling to keep lose, etc.), begin my own Christmas shopping, make sure I was able to get my own workouts in, as well as get the all important necessary down time -- 'cause I'm a bear if I don't get my sleep.

Over the years this pattern became a pain.  I mean I would literally start to despise the coming holiday season right around Halloween.  I could almost hear the clock winding up to begin the countdown.  And believe me that is no way to enjoy the holiday season.  I like you had worked hard all year.  This should be a time you kind of slow down and appreciate all that you have accomplished.  A time to enjoy family and friends after a busy and productive year. But what was I missing in order to create that experience?

What I finally came to understand is it's all about the plan.  If I plan in advance, the gift purchasing is easy.  I just do a little each week, starting early in November.  Then it all goes smoothly.  My "to do" list doesn't seem so overwhelming and everyone feels appreciated -- including me (because I made time for myself).

The other interesting bit of knowledge I've picked up over the years is that this process of advanced planning pretty much works for anything.  If you just take a few moments each week to get clear on where you're headed, it all tends to go rather smoothly.  Just doing a little each week. Don't leave it to the last minute and try to cram it all in.

Keeping that thought in mind, I figured why not share some recipes with you so that you can stock up on all the options, and start the new year off ready to kick some butt.  No more wondering what should I eat that is healthy for me. No more waiting till the last minute because you can't think of any healthy choices.

Instead just be sure to create a folder in your filing system labeled "Recipes" and just place the ones I share with you in that file.

Now of course you may want to take the time to organize them in certain categories like breakfast, lunch and dinner, but other than that you should be pretty much set.  Just copy them and paste them in your file.  Then as you begin planning for your success in the coming year, you'll be all set with lots of options.  People will think you're some kind of super-human because you have so many delicious and easy to make meal options.  They'll watch your body transform and wonder how you had time over the holidays to become so prepared.  Just cut and paste.

Your success is that easy.  Just take a moment to do a little planning. 

Below are two breakfast options to get you up and running right each morning.  While everyone else is slowly waking up after getting to the office, you'll be fired up and ready to take on the day -- and transforming your body at the same time. A Win-Win. I like that.


Recipe #1 Maple Walnut Apple Oatmeal (Maple_Walnut_Apple_Oatmeal.doc)

Recipe #2 Raspberry Mocha Shake (Raspberry_Mocha_Shake.doc)

These easy to prepare and very tasty options are courtesy of Gourmet Nutrition by Dr. John Berardi, Michael Williams and Kristina Andrew

Close To Perfect Plan

I won't bother you too long today.  After all it is one week before Thanksgiving.  But check out the video below if you want the almost perfect plan to being successful over the holidays. 

It really boils down to 3 simple principles.  I say close to the perfect plan, because of course like anything, they only work if you use them.  And Yes, you should use the old 1% information to 99% application with these 3 simple principles.

Do that and you'll have a fantastic holiday.

It Only Works If. . . . .

I just finished listening to a gym member rave about some new book they picked up that they just swear is the "BIG SECRET" to losing weight.  This person went on and on about how easy it is to prepare the food, how much they like the options for food, and probably most importantly -- how much they enjoy the taste of the food.

I've been in the Health, Fitness and Wellness Industry for over 25 years.  I've seen literally tons of fad diets come and go. I've seen just as many people rally behind these so called "big secrets" as if they were the fountain of youth. And though some stayed on the band wagon, many became disenchanted with diet "X" and moved on to the next fad.  Only to rally around that one as the new "big secret", etc.  I think you get the point.

What I'm trying to say is that the program that works, the "Biggest Kept Secret" is you finding a program, a structure that works for you. It's not the program, there are literally hundreds of diet books on the shelves of any bookstore.  The secret is you.  Are you willing to make the commitment to preparing your food in advance?  Are you willing to say no to the abundance of holiday treats that will be coming your way shortly.  And if you can't say no, only taste -- don't feast on dead calories.

There is nothing you can't accomplish if you truly put your mind to it.  This is just a matter of taking baby steps and getting your feet wet.  Plan one meal per day that you are committed to eating properly no matter what. In a week or so, make it two meals, etc. Next thing you know, you'll have your own Big Secret!

Here are two recipes to help you create your own "Big Secret".

1.)  Steamed Halibut (Steamed_Halibut.doc)

2.) Baked Chicken Strips (Baked_Chicken_Strips.doc)

These tasty and quick to prepare meals are courtesy of Gourmet Nutrition by Dr. John Berardi, Michael Williams, and Kristina Andrew

Need Help? 2 Easy Recipes to Keep You On Track

Happy November 1st.

Why, because this is usually the beginning of when people begin to lose their focus.  Feeling the pressure of the pending holiday rush of food, gifts, and crazed schedules, people often forget to put themselves in that list of important things to do today.

Don't leave yourself out.  You're ability to get through this holiday season has a lot to do with your willingness to commit to not leaving yourself off of the proverbial list. 

Let me make this plain and simple. No matter how much you get done in a day, paying for it by being miserable the whole time your doing it or completely trashing your system with horrible food choices and no physical activity doesn't serve anyone -- especially you.  You don't get a medal for getting your list done, but neglecting yourself.  And you and I both know, with a little planning you can get your list of "to-do's" done, as well as take good care of yourself.

Staying in line with those thoughts, one of the biggest complaints I hear about being able to keep on track with nutrition is that it "takes too long to cook a meal that tastes good and is good for you".  Well that's not completely true. Below are two more recipes for quick meals that take 20 minutes or less to make and are good for you.  Throw some veggies and a starchy carb in and you're set to go.  Leaving you plenty of time to still get that growing list of things -- done.  Stay on track.  You've worked way too hard to lose your momentum now.
But of course for those of you that are committed to feeling crappy, having low energy, and taking years off your life, you're welcome to continue to poison yourself with fast food. 

It's your choice. Make one that moves you forward and not backward.

Recipe #1 -- Lemon Chicken (Lemon_Chicken1.doc)


Recipe #2 -- Tilapia with Caponata (Tilapia_with_Caponata1.doc)

These recipes are courtesy of A Recipe for Life by the Doctor's Dietitian -- Susan Dopart, M.S., R.D.
Thanks Susan