I love fish – it’s a delicious and a perfectly healthy meal for the entire family. With a busy schedule and two energetic kids, my philosophy with recipes has become ‘less is more’. This Citrus Cod recipe has minimal ingredients, is incredibly easy to make, and can be prepared in less than 30 minutes. This meal is delightfully fresh and leaves you incredibly satisfied!
The 14-Day Healthy You! Challenge is right around the corner and I’m super excited to have you all joining me. I’ve mentioned it before, but I will be here for you through the entire 14 days (January 6 – 19). Please do not hesitate to post questions or comments on the Healthy You Challenge event page or my main Facebook page. You can also ask questions and comment on Twitter by using #HealthyYouChallenge. Your questions and comments will help everyone along the way.
As we prepare for week 1, the Elimination Phase, I want to provide you with all the recipes. Below please find the Elimination Phase meal plan and all accompanying recipes. Click here for a shopping list of all the items you’ll find in the Elimination Phase meal plan. I hope this helps with your planning and shopping.
Elimination Phase: Week 1 Meal Plan
Day 1 (Eliminated Items: Sugar)
Breakfast: Healthy You! Very Berry Smoothie
Lunch: Turkey & Avocado Sandwich
Snack (optional): Low-Fat String Cheese & Medium Apple
Dinner: Grilled Herb Chicken with Steamed Broccoli and Side Salad
Day 2 (Eliminated Items: Sugar and Wheat)
Breakfast: Oatmeal with Fresh Berries and Milk
Lunch: Grilled Chicken Caesar Salad
Snack (optional): Fat-free, Sugar-free Vanilla Yogurt and 10 Raw Almonds
Dinner: Chicken and Vegetable Stir-Fry over Steamed Brown Rice
Day 3 (Eliminated Items: Sugar, Wheat, Dairy)
Breakfast: Healthy You! Super Green Juice
Lunch: Three Bean Salad
Snack (optional): Medium Apple or Pear
Dinner: Ginger-Soy Salmon with Steamed Broccoli and Brown Rice
Day 4 (Eliminated Items: Sugar, Wheat, Dairy, Highly Processed Foods)
Breakfast: Scrambled Eggs and Oatmeal with Almond Milk)
Lunch: Grilled Salmon and Citrus Salad
Snack (optional): Healthy You! Strawberry-Banana Smoothie
Dinner: Angel Hair Primavera
Day 5 (Eliminated Items: Sugar, Wheat, Dairy, Highly Processed Foods, Diet Sodas and Artificial Sweeteners)
Breakfast: Healthy You! Radiant Red Juice
Lunch: Vegetarian Chili
Snack (optional): Banana and Strawberry Medley
Dinner: Lime-Marinated Flank Steak over Mixed Greens
Day 6 (Eliminated Items: Sugar, Wheat, Dairy, Highly Processed Foods, Diet Sodas and Artificial Sweeteners, and Red Meat)
Breakfast: Veggie Omelet and ¼ Melon
Lunch: Pasta Salad
Snack (optional): Medium Apple and 1 Tablespoon Natural Peanut Butter
Dinner: Grilled Halibut with Tomato-Mango Salsa, Asparagus & Brown Rice
Day 7 (Eliminated Items: Sugar, Wheat, Dairy, Highly Processed Foods, Diet Sodas and Artificial Sweeteners, Red Meat, and Alcohol)
Breakfast: Spinach, Tomato and Basil Frittata with Fruit Salad
Lunch: Cranberry and Quinoa Salad
Snack (optional): Hummus and Vegetables
Dinner: Chicken Soft Tacos
I know that most, if not all, of us are extremely busy. Remember that the plan can be made flexible. Chapter 14: Be Realistic, gives tips for making the program work in any situation. If you don’t enjoy a certain food or meal, don’t eat it just because it’s on the plan. Pick another meal that you’ll enjoy—just make sure that you’re not adding back one of the eliminated foods. For example, if you don’t like cranberry and quinoa salad, you can have the brown rice pasta salad again.
Also, if you know you are going to have a busy day and there is no way you will be able to make dinner, make a double helping of lunch and have it again for dinner or make a double helping of dinner from the night before and have it again. I love the three bean salad—it’s one of my favorite recipes on the program—so I’ll make extra and eat it two days in a row for lunch or I’ll replace one of the dinners with it. (Make it once – eat it twice is my motto).
The program needs to be something that works for you. The flexibility allowed in the program should make this an easy program to follow. Not to mention the recipes are incredible! :)
Delicious, refreshing and filling. What more could you want? I hope you enjoy this Navy Bean and Asparagus Salad as much as I do!
Not surprisingly, New Year’s resolutions are top of mind this time of year. Many of us are setting goals around self-improvement, financial success and relationship. But merely setting the goal may not be enough. Before you embark on your journey to achieve your goal or goals, you need to clarify goal specifics. Following these 10 simple tips can help any New Year’s resolution stick!
#1: Clearly Define Your Goal
Your weight loss goal needs to be well-defined and given an assigned time frame. For example, having a generic weight loss aim isn’t as effective as articulating the goal to lose 45 pounds by March 1. The probability of achieving success increases when you hone in on a well-defined goal with a target end date. Making goals clear and specific helps you to achieve them.
#2: Make it Realistic
Make sure you set realistic intentions. Your goal should be challenging but also achievable. There’s nothing worse than setting yourself up for failure. If your goal is to lose weight, it should be one that gets you to a healthy weight for your body, disregarding futile hopes of resembling a supermodel or Hollywood superhero.
#3: Write it Down
Write down your goals and refer back to them often. Mount your goals somewhere you’ll see them on a regular basis like your bathroom mirror. “Out of sight, out of mind” really is true. Keep your goals top of mind!
#4: Make It Your Own
It might go without saying, but make sure that “your” goal is not someone else’s. Too many people get sidetracked by what others want for (or of) them. You have to really want the goal. If your husband wants you to lose weight but you feel perfectly content as you are, the likelihood of achieving the goal is much lower than if you want the change for yourself.
#5: Break it Down
Break down your big goal into several small goals. Each milestone or short-term goal will get you closer to your final mark, yet the process will feel less daunting. For example, if you have a goal to lose 30 pounds, attempt to lose the first 10 pounds by a certain date, the next 10 pounds by a later date and so on.
#6: Review It
Review your goals on a regular basis and monitor your progress. Praise yourself when you’re on track. If you happen to fall off, figure out what steps need to be taken to get moving in the right direction once again.
#7: Share It
Share your goals with others. Just telling someone else about your ambitions makes them seem more real and makes you feel more accountable. It may also help you garner support for your goals, which will make the challenging days feel easier.
#8: Adjust It
Be prepared to reevaluate your goals, and make minor adjustments as needed along the way. Also, try not to get caught up comparing yourself to others.
#9: Know Why It’s Important
Write down why it’s important for you to reach your goal. No matter the reasons for your goal, exploring the root of your desire and seeing the answers in black and white will help keep you motivated.
#10: Reward Yourself
Reward yourself for a job well done. If you have achieved your goal or are on the right track, celebrate yourself. Just make sure your reward is in line with your long-term goals. For example, if your goal is to lose weight, food may not be the best “prize”. Instead, reward yourself with a new pair of shoes or a smaller size pair of jeans, get your nails done, or buy yourself a new lipstick. It doesn’t matter how big or small the reward, just acknowledge your hard work and the achievement.
Whether you have a weight loss goal or other challenging goal you hope to achieve, following a few simple steps can help you achieve your goal with ease. What are your goals for 2014?
Vegetarian option? Check. Healthy You!-approved? Check. This tofu and vegetable quinoa over spinach is healthy and hearty. With all the protein in this recipe, you will not miss the meat!
I’ve always loved the holidays. I love spending time with family and I love all the festive decorations and the smell of pine that is inevitable in the air this time of year. I just didn’t realize how much this holiday season would affect me.
With two small kids who get so excited about Christmas morning, it just seems to get better and better. But, being a mom has also made me wish things would slow down a little. I don’t want time to move so quickly. I want to enjoy each day and not take anything for granted.
I still can’t believe I’m a mom of a 6-year-old and a 4-year-old. It seems like just yesterday my husband and I were trying unsuccessfully to have a baby. It wasn’t until three years later—after many tears and many tests—that my dream of becoming a mom finally happened and my daughter was born. After another two years and one painful miscarriage, I had my son. All that time now seems like a blur, and I can’t believe we will once again be exchanging presents around the tree in just a few days.
I haven’t made my New Year’s resolutions yet, but when I think about where the last several years have gone, I find myself starting to make lists of what I still want to accomplish on a personal level. I want to spend more time with my kids, to volunteer more at my children’s school, to train for a challenging event and to start another business (since selling mine last year). Most of all, I want to take just one minute every day to be thankful and remember how lucky I am to have become a mom.
I’m still planning on making some New Year’s resolutions but the top thing on my list is to simply appreciate all that I have.
What are you thankful for? What is it that you still want to accomplish? As we motor down life’s highway, we all need an occasional reminder to slow down and consider where we have been and where we are going. Use this post as the impetus to step back and look at all you and your family have accomplished over the past year. Think about what you would like to do to make 2014 even better, and take action to create the future you want!
The ingredients and flavors in this salad are perfect! On it’s own or as a side, this Healthy You recipe will fill you up and leave you smiling!
It’s no secret that avocados are a favorite food of mine; and guacamole is one of my favorite snacks (especially with flax chips)! This recipe is fresh and delightful – you will love it!
For more a more chunky guacamole, cut the avocados with a knife, then mash and mix with a spoon.
We all have times in our lives — even important times — that we don’t think of very often. But every now and then something happens that triggers those memories.
It’s been a long time since I thought about my 2005 win on The Apprentice Martha Stewart. So much has happened since then—two children, one miscarriage, two businesses built and sold and two books written.
So you may be wondering what happened that has all these memories flooding back? Today I am flying to New York City and will be reunited with Bethenny Frankel for the first time since the show’s finale.
I am appearing on her show “Bethenny”. I’m taping the show tomorrow, which will air sometime in December. Last week I would have said that the Apprentice experience and my time with Martha seemed like a lifetime ago, but this upcoming appearance has made it seem like just yesterday.
As I was reminiscing about the past, I pulled out an article I wrote for Entrepreneur magazine: “What I Learned from Martha Stewart on The Apprentice.” I quickly realized that the tips I provided so many years ago not only helped me grow and eventually sell two successful businesses, but the tips are still relevant today.
I wanted to share those tips with all of you in the hope that they can help you with your future success.
This past fall I was fortunate enough to work with and learn from the world’s first female self-made billionaire as one of 16 candidates on The Apprentice: Martha Stewart. I consider Martha one of the greatest female entrepreneurs of our time and since publishing is her main business, I couldn’t think of anyone I’d rather learn from.
I came into the show with years of experience in the mechanics of how to run a business: writing business plans, maintaining multi-million dollar budgets, hiring and firing employees, etc., but the show emphasized how important the mental aspects are to overall success in business and in life:
1. Focus is key. On The Apprentice, the producers remove virtually all outside distractions –radio, TV, magazines, newspapers, family, friends, laundry, grocery shopping, etc. The result? We accomplished astounding tasks in severely limited time including writing, designing and publishing a children’s book for Random House in 48 hours. If you’ve been attempting to write a business plan or author a children’s book for years without success, lock yourself in a room, focus and get it done!
2. Keep your eye on the ball. Being the owner of a women’s sports magazine, my goal heading into the show was simple: to win. But I quickly found that sleep deprivation, ultra-tight deadlines, interpersonal conflicts between candidates and other distractions (like dinner with Donald Trump) conspired to cloud my reason for being there: to strive, survive and win. Before I left for the show, my husband gave me invaluable advice: When things start to get out of control (and, believe me, at times they did) remember to “keep your eye on the ball”. His words helped me never lose sight of the end goal and always act accordingly.
3. Passion is contagious. Probably the most valuable lesson that Martha reinforced was the power of passion and enthusiasm. I’ve never met anyone with more passion for her work than Martha. What you rarely see on TV is that many tasks involved 48 or even 72 hours with little or no sleep. When others were wearing down, I would think about Martha’s passion and try to reinvigorate the team.
4. The more you’re challenged, the more you gain. Over the last several years, Martha faced some incredible challenges. She met all head-on and now says her experience made her a better person. Apprentice producer Mark Burnett told us the show would be the hardest thing we’ve ever done. I thought he was crazy. I’ve done the Hawaii Ironman, I swam 5 to 8 hours a day in high school and college, I run marathons. But in the end Mark was right. It was the hardest thing I’ve ever done. And it was incredibly rewarding.
I look back at my Apprentice experience fondly. I learned from one of the most successful entrepreneurs in the world, and most importantly I was able to bring those lessons back to my own business. Thanks Martha!
(Written for MindBodyGreen.com)
If you’re a mom, your world most likely revolves around your children. And although being a mom brings incredible joy, it also brings sleep deprivation, stress and a constant stream of worry. There isn’t a day that goes by that I don’t worry about my kids!
As the mom of a four-year-old and a six-year-old, I sometimes feel overwhelmed. My kids are the most important things in my life, but I sometimes get so caught up in trying to be the best mom possible that I forget to take care of myself in the process. That self-neglect can make me feel worn out, stressed and unhealthy.
It took me years to realize that ignoring my needs wasn’t actually helping me take care of my kids’ needs. In fact, the less I focused on my needs, the less vibrant and healthy I felt and the more difficult it became to deliver on my kids wants and needs. When I did finally take the time to take care of myself, I not only had more energy, which translated into better interaction with my kids, but I felt so much happier. A healthy mom is a happy mom and a happy mom is a better mom!
So how do you stay healthy—and happy—when you’re struggling to manage it all and be the best mom possible? Following these 7 simple tips can help:
1. Find Some “Me Time”. You deserve a break. Carve out some alone time, walk around your local farmer’s market, cuddle up somewhere quiet and read a book or your favorite magazine. Give yourself a facial or simply take a long hot bath. Focusing on just you—even if only for a short period of time—can really help you stay calm during an otherwise hectic life.
2. Exercise. Don’t let your workout get pushed off. Schedule your exercise just like you would an important work meeting or a parent teacher conference. Also, schedule your exercise first thing in the morning. It’s been shown that people who exercise in the morning are more likely to stick to a regular routine.
3. Have a Night Out. Whether it’s a date with your husband (or significant other) or a girls’ get-together, make reconnecting with loved ones and friends a priority. A night out without kids can really be a relationship booster. In fact, a study released by the National Marriage Project reported the couples who spent time together at least once a week were three times more likely to report being “very happy” in their marriages. And women who participate in a weekly or monthly girls’ night out often say that the time with their girlfriends makes them a better wife, mom and person.
4. Get Enough Sleep. Getting adequate sleep it not only important to your health, but it has also been shown to boost your mood, improve creativity, reduce stress and make it easier to lose weight. If you have to get up early for work or to get the kids off to school, try going to bed just 30 minutes earlier—that 30 minutes could make a huge difference in your day and your happiness!
5. One-on-One time. Children want to feel special. If you have more than one child, try to set aside to spend one-on-one time with each of them. Not only will your child love the attention and cherish the time you spend with them, but it will also give you tremendous joy. Whether you have one child or 5, make sure you have special “mommy and me” time with your kids.
6. Eat Right. Providing your body and mind with the nourishment it needs can increase your energy, improve your mood, help you sleep better and reduce stress and anxiety. Steer clear from highly processed foods and excess sugar and focus on a diet that is fresh and wholesome. Increase your consumption of fruits, vegetables and whole grains and, if possible, eat organic.
7. Be Positive. Sadly, we are often the ones who sabotage our own happiness without even realizing it. Negativity can bleed into many other aspects of our life, preventing us from reaching our full potential and hindering our overall happiness. Change your thinking from negative to positive and you can change your life!
If you’re a mom, how do you stay healthy and happy?