Hacks to building healthy habits!
Starting a new healthy habit can be challenging! It’s common that we let our desires for the results lure us into biting off more than we can chew. New Year’s resolutions are a perfect example. We want to lose 30 pounds so we start January 2nd off running 5 miles, stopping eating sugar and eating kale with every meal. Those are all huge goals compiled into one day and so it’s easy to get discouraged and quit.
Thankfully there are many simple ways that you can implement a habit that will stick! Here are some great tips that will help you create a sustainable habit.
- Start small and focus on one thing at a time: The best way to build a habit is by committing to smaller goals and increasing as things get easier. By setting smaller goals and achieving them, we will be more encouraged to succeed! Take your end result and break it down into bite size chunks to create milestones. Choose only one milestone as your goal to focus on at any given time. I know it can be tempting to add more, however that can easily burn you out. By choosing one and only one milestone goal to focus on each month, it is easy to turn it into a habit that we can sustain long term. Once you have got it down, then add another goal (ideally adding 1 new goal per month)!
- Make it fun: If you associate a habit with pain, you’ll find reasons not to do it. If you associate it with pleasure, you’re likely to make time for it. Be creative and find ways to make your new habit more enjoyable!
- Plan ahead: Planning exactly when and how you’ll do your habit will go a long way toward making it happen, so be sure to plan in advance. It’s easier to forget to do your habit if it is not planned and scheduled. If you put something on your schedule and commit to it, it’s easier to build this habit. Setting reminders for yourself to ensure you remember can also be helpful.
- Consistency matters more than intensity: Make sure that you’re creating a habit enough times per week that it can become a habit. The consistency of keeping up with the habit week after week is the most important aspect. Do your best not to skip a day, this breaks your habit. If you do skip a day, don’t judge yourself or beat yourself up. Just get back to it tomorrow! Then identify what prevented you from sticking to your plan and work to solve that problem in the future.
National Fruit and Veggies Month!
Fruits and veggies are amazing for our health! They help our brains and bodies function optimally. What’s even better is they’re a natural source of energy that increases our performance, focus, concentration, and productivity! It is recommended that everyone eat 5-8 servings of fruits and veggies every day! Sometimes it is hard to consume all of the fruits and veggies that our bodies need each day. Check out our creative tips for getting those servings!
Here are 8 Tips to Increase Your Fruits and Veggies:
- Start with the first meal of the day! Eating fruit for breakfast is an easy way to get in a few servings of healthy foods right away. Plan on eating a serving or two of fruit first thing in the morning.
- Snack on fruits or veggies for extra energy! Did you know that carbohydrates in fruit and veggies are sources of fuel. Combine these with some protein like cheese, yogurt, or peanut butter for an extra boost.
- Use fruit and veggies as ingredients. Some different recipes that you can create with veggies are chili, cauliflower pizza crust.
- Get creative! Try a new fruit or veggie recipe each week. Meal plan and think ahead of time of something new that you could try.
- Smoothies are a great way to consume more fruits and veggies. Combine blueberries, spinach, bananas, and some greek yogurt for a delicious and nutritious drink.
- When making your dinner plate double up on your veggie serving.
- One of my favorite things to do is turn vegetables into noodles! Zucchini noodles are delicious with some pasta sauce on top.
- Prep meals ahead of time so you have a plan to consume more veggies. Make a list of meals for the week that have both fruits and veggies so you can make sure you’re getting the nutrients you need.
If you would like more support in finding ways to add fruits & veggies to your diet to increase your performance and productivity, consider private coaching with Kitty! I can help you create custom action plans to help you implement healthy habits that are tailored specifically to your needs. Learn more about private coaching here!
Baked Avocado Eggs with Bacon
Baked Avocado Eggs with Bacon
Avocados are an amazing healthy food because they have lots of healthy fats, which is great for supporting your brain by reducing your blood pressure and may even prevent Alzheimer’s. Avocados are amazing to eat for breakfast as they are full of healthy fats that keep you fueled all day long! Baked avocado eggs with bacon is a favorite breakfast of mine – try it out for yourself!
Ingredients: Serves 2
- 2 avocado
- 4 eggs
- 4 pieces of bacon
- 1 tsp Mrs. Dash seasoning
- 1/2 bundle green onions
- salt & pepper to taste
- Optional: other spices or toppings!
Instructions:
- Preheat the oven to 400 degrees. Line a rimmed baking sheet with parchment paper (ensuring that there is a lip of parchment paper so that it can contain all the bacon grease). Put the bacon on the parchment paper. Bake in the oven for approx 13 – 17 minutes or until desired doneness. When bacon is done, dab with paper towel to remove excess fat.
- While bacon cooks, wash the avocados and eggs.
- Cut avocados in half and remove pits. Scoop out a little of the avocado flesh from each side of the avocado (just enough to fit 1 egg). You can either eat this while you cook or you can save it for a topping on the eggs.
- Crack 1 egg into each half of the avocado. Sprinkle with Mrs. Dash seasoning, salt and pepper.
- Bake avocado eggs in the oven at 400 degrees for 15 minutes or until egg is desired consistency.
- While the avocado eggs cook, wash and chop green onions.
- When eggs reach desired consistency, pull out of the oven, top with green onion, serve with bacon and enjoy!
Healthy Zucchini Bread Recipe
Zucchini Bread Recipe
Zucchini is one of my favorite comfort foods!I like mine with lots of zucchini, gluten free, and this recipe is a AIP variation (would be fully AIP & vegan if you swapped 2 regular eggs for 2 gelatin eggs)
Try this healthy spin on a classic!
Ingredients: Serves 12
- 2 small zucchini (shredded ~ 4 cups)
- 2 tbsp lemon zest (about 2 lemons)
- Juice of lemons
- 1/2 cup coconut oil
- 1/2 cup honey
- 2 eggs
- 1 1/2 cup cassava flour
- 1/2 cup arrowroot starch
- 3 tbsp coconut flour
- 2 tsp baking soda
- 1/2 tsp cream of tartar
- 1/2 tsp sea salt
- 1 tbsp ground cinnamon
- 1 tsp nutmeg
- 1/4 tsp ground cloves
- 1/4 cup coconut milk (optional but often needed to thin out the dough)
Instructions:
- Preheat the oven to 350 degrees.
Use butter and flour to create non-stick coating in loaf pan (approx 4.5″x8.5″). - In a small mixing bowl, combine dry ingredients: cassava flour, arrowroot starch, coconut flour, baking soda, cream of tartar, salt, cinnamon, nutmeg, clove.
- Shred the zucchini using cheese grater or food processor. Zest lemon
- In large mixing bowl, add the wet ingredients: zucchini, lemon rind, lemon juice, coconut oil, honey and 2 eggs.
- While mixing, slowly add in the dry ingredients to the wet ingredients, 1/2 cup at a time. Mix until just combined.
- The dough should be like a runny paste consistency (thicker than a traditional batter, but thin enough that it would pour out if you tilt the bowl). If your dough is too crumbly or too thick (meaning it’s a solid), then add the coconut milk 1 tablespoon at a time until desired consistency is reached.
- Pour batter into the loaf pan and bake for 45 minutes.
- Cover the loaf pan with aluminum foil and back for another approx 15 minutes or until the fork comes out clean when you stick it in the middle of the zucchini bread. Remove and let cool for about 20 minutes then enjoy!
Bacon Mushroom Ramen Recipe
Bacon Mushroom Ramen Recipe
Ramen is a favorite food of mine because it’s so delicious! Plus it is so versatile that you can change the toppings and use your typical pantry staples! Treat yourself by testing out this delicious recipe!
Ingredients: Serves 4
- 16 oz. baby bella mushrooms
- 2 tbsp avocado or coconut oil
- 6 cloves of garlic
- 2 large shallots (or substitute 1 small onion)
- 1 tbsp fresh grated ginger or powdered ginger
- 6 cup beef, chicken or vegetable broth
- 1 1/2 tbsp white miso paste (or substitute 2 cup coconut milk)
- 2 tbsp soy sauce (gluten free or regular)
- 8 slices of bacon
- 1 tbsp rice wine vinegar
- 1 tbsp sesame oil
- 4 packages of rice noodles (can also do ramen noodles with spice packets discarded)
- 2 large carrots
- 4 handfuls of spinach
- 1/2 bunch cilantro (optional for garnish)
- 1/2 bundle green onions (optional for garnish)
- 4 eggs (optional for garnish)
Instructions:
- Heat 1 tbsp avocado or coconut oil in a large stockpot or dutch oven on medium high.
- While the pan heats up, wash & slice baby bella mushrooms, carrots. Wash & chop shallots/onions, garlic and grate fresh ginger.
- Add the bacon to the pan and cook until done.
- When the bacon is cooked, remove the bacon from pan put on cutting board, add shallots/onions and carrots to the stockpot and cook for a 3-5 minutes.
- While the shallots/onions and carrots cook, chop the bacon into large pieces.
- Add the mushrooms to the pan, 1 tbsp avocado or coconut oil, ginger, and garlic and cook for 2-3 minutes.
- Add spinach and cook for 1-2 minutes.
- If you want to add eggs to your ramen, follow these instructions, otherwise skip to Step #9. Start a second medium sized pot half filled with water, add the 4 eggs (in their shell) to the water and put on medium high heat. As soon as it comes to a boil, start timer for 6 minutes (soft boiled eggs) to 12 minutes (hard boiled eggs). Prepare an ice bath and as soon as the timer goes off, scoop up the eggs with a slotted spoon and transfer to the ice bath for 2-3 minutes. The carefully crack the eggs on the wide end where the air pocket is. Peel the eggs and put on plate.
- Add broth, 2 tbsp soy sauce, and white miso paste. Cover and bring to a boil, then turn heat down to a simmer and cook covered for 15-20 minutes.
- Look at instructions for rice noodles and add then noodles with enough time to cook them in the broth (ex: if they take 5 minutes to cook, add them in at 15 minutes so they can cook for 5 minutes and the heat can be turned off at 20 minutes. Add more water (1-4 cups to make sure the noodles are fully submerged).
- Add the 1 tbsp rice wine vinegar, 1 tbsp sesame oil, bacon.
- While the broth cooks, wash & chop cilantro, green onions.
- When the noodles are cooked, remove from the heat and spoon into 4 bowls. Add the egg (sliced in half carefully) and cilantro and green onions. And enjoy!
Shepherd’s Pie Recipe!
Shepherd’s Pie Recipe
Shepherd’s pie is one of my favorite healthy comfort foods! Celebrate St. Patrick’s Day with this tasty meal!
Ingredients: Serves 8
- 2-2.5 lb gold potatoes
- 2 tbsp salt
- ¼ cup butter
- 1 tsp sea salt
- ½ cup sour cream
- 1 tbsp black pepper
- ½ bunch of parsley (washed and chopped)
- 1 lb ground beef
- 1 large onion
- 1 tbsp avocado oil
- 2 cup beef broth
- 2 tbsp arrowroot powder / cornstarch / flour
- 1 tbsp worcester sauce
- 1 head of garlic
- 1 lb mushrooms (baby bello or white button)
- 1 lb mixed frozen veggies (whatever kind you like; I like corn, carrots, green beans, peas)
- 8 ounces cheddar cheese
Instructions:
- Use butter or cooking spray to grease a 9×13 casserole dish. Preheat the oven to 350 degrees.
Wash, peel, and cube the potatoes. - Place potato cubes in a pot, add 2 tbsp salt and cover with 1 inch of water. Bring to a boil and cook until they break apart when you stick it with a fork (about 20 minutes).
- While the potatoes are cooking, chop onion into small dice. Peel and chop all the garlic.
- When the potatoes are done, drain the water. Mash the potatoes, adding sea salt, butter, sour cream, black pepper, parsley and set aside.
- Into a large frying pan, add olive oil and diced onions. Cook until they become translucent, then add ground beef. Saute on medium high until the meat is crumbled into small pieces (it’s ok if it’s still pink as it will bake in the oven). Transfer the meat to the casserole dish, creating a solid layer on the bottom.
- As the meat cooks, chop the mushrooms into slices.
- Put the mushrooms into the large frying pan and saute on medium high heat. While they cook, whisk the beef broth, worcester sauce, and arrowroot (or cornstarch / flour) in a small bowl. Add this sauce to the mushrooms and cook for 2-3 minutes.
- When the mushrooms are getting close to done, add the chopped garlic and cook for 2-3 minutes.
- Transfer the mushrooms to the casserole dish, creating a solid layer over the meat. Be sure to add all the juices and distribute evenly across the pan.
- Spread frozen mixed veggies in a solid layer on top of the mushrooms.
- Spoon the mashed potatoes on top of the mixed veggies in the casserole dish and smooth out to be an even layer.
- Sprinkle the cheddar cheese on top, making a light even coating on the dish.
- Put in the oven and bake at 350 for 20-25 minutes or until the cheese has melted.
- Cut into 8 servings and enjoy!
Celery Juice Benefits!
Celery Juice Benefits & Recipe
Celery juice has become really popular, so chances are you have heard of it as a new health fad. Although it is coming into greater awareness recently, celery juice has been around for a while and has become popular for good reason as it is helping people restore their health and rejuvenate their bodies!
As with many natural, miraculous food remedies, there are no research studies on the benefits of celery juice. This is simply because there is no big lobby or company behind celery. Since you can just go buy celery at the grocery store, there is no entity willing to pay tens of thousands to millions of dollars to do this research if they’re not going to make any money from it. Thankfully there is still lots of testimonials out there for celery juice as hundreds of thousands of people have shared their life changing benefits. And it’s so simple – just wash a whole head of organic celery, put it through the juicer and drink the celery juice on an empty stomach first thing in the morning.
As a scientist, I decided to give celery juice a chance and for the last 2 months, I have been drinking celery juice everyday. After just a couple weeks I had more energy, mental clarity and focus in the mornings after drinking it. I found myself snacking less, my digestion was great and felt very nourished. My skin got more clear and I even lost a few pounds! I am now a believer in celery juice and will keep drinking it everyday to gain some of the long term benefits!
Here is a complete list of celery juice benefits!
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- Full of good vitamins, minerals & antioxidants, which strengthens bones, reduces risk of cancer, and improves sleep
- Improves immune system function
- Creates sustained energy
- Boosts brain power, mental acuity and focus
- Reduces inflammation and remedies autoimmune diseases
- Reduces cardiovascular disease risk by lowering blood sugar, cholesterol, and blood pressure
- Supports digestion and liver function
- Improves nutrient absorption and helps with weight loss
- Improves skin by increasing collagen production, purifies our skin and even increases hair growth
- Increases hydration
- Contains sodium cluster salts that fight bacteria, viruses, fungus and neutralizes toxins that cause disease
To learn more about celery juice, check out Anthony William’s website: https://www.medicalmedium.com/medical-medium-about-anthony-william
Delicious Stuffed Cabbage Soup Recipe!
On cold winter days, it’s great to have warm, comforting food! Here is a great winter soup recipe that is delicious, easy to make and done in only 45 minutes!
Stuffed Cabbage Soup
Ingredients: Serves 8
- 1 pound ground beef
- 4 tablespoons butter
- 4 celery stalks
- 1 yellow onion
- 5 carrots
- 1/2 head cabbage cut into 8 wedges and sliced thickly
- 28 oz can crushed tomatoes (do not drain)
- 2 cups rice
- 3 cups beef broth
- 6-8 cloves of garlic
- 4 tbsp Italian seasoning
- 1 teaspoon chili powder
- 1 teaspoon Kosher salt
- 1 teaspoon coarse ground black pepper
- Parmesan cheese (optional)
Instructions:
- Chop garlic. Dice celery, carrots and onions. Cut cabbage into 8 wedges and slice thinly.
- In a large pot over medium high heat add the ground beef and chili powder. Cook until brown and crumbly. Drain and set aside on a plate. Add two tablespoons butter, celery, carrots onion and salt & pepper. Sauté until tender (onions will be translucent), then remove and set aside with ground beef.
- Add in 2 tablespoons butter, garlic, cabbage and cook until the cabbage is tender and starts to wilt. Add the ground beef and onion back to the pan.
- Add in the crushed tomatoes, beef stock and chopped tomatoes, and Italian seasoning.
- Start cooking the rice in a separate pot based on instructions while the soup is simmering for 15-20 minutes.
- Add in rice before serving; add parmesan cheese, salt and pepper to taste.
Optimize Your Post Workout Recovery
Working out is great, but it uses a lot of your energy. In order to have optimum post workout recovery, you should eat the following foods 15 – 30 minutes after your workout:
- WATER
- Banana
- Dark chocolate (70%+ cacao)
- Greek yogurt or cottage cheese
- Eggs
- Tuna or salmon
- Quinoa
- Sweet potatoes
- Lean protein
Pork Fat is Healthy!
A recent research study analyzed and ranked 1,000 foods for nutritional content to rank the top health foods. Surprisingly, PORK FAT RANKED #8 HEALTHIEST FOOD, right after swiss chard and before beet greens!!! This is full of heart healthy fats, vitamins, and minerals!
