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!
Archives for December 2013
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!