It seems like every year there’s a new round of foods that promise to be the next superfood. Sometimes these foods can be a great addition to your diet. Other times, they aren’t as healthy as the experts claim. Our nutritional counselors took a look at some of the trends and have made a list of the four trendy health foods you should give a try.

1. Golden Milk

Golden milk is a warm milk drink that can be made with either cow’s milk or plant-based milk. It contains a variety of spices including turmeric. Turmeric contains curcumin which is great for fighting inflammation. You can make this drink yourself easily by warming up 2 cups of milk, a generous tablespoon of turmeric, and some spices like cinnamon and ginger and a little raw honey if you’d like some sweetness. It’s perfect for after a workout or right before bedtime.

2. Pea Milk

Up until now, most vegetarian milks could not compete with the protein of cow’s milk. With pea milk, you get 8g of protein per serving with half the sugar content. Further, like cow’s milk, it’s loaded with vitamin D and calcium. So if you want to trade out your old milk, definitely consider pea milk.

3. Coconut Flour

With the popularity of low-carb and gluten-free diets, coconut flour has become a new pantry staple. It’s low carb, loaded with fiber and healthy fats, and can be used as a great substitute for wheat flour in baked goods. You just need to make sure you add a little extra egg to keep the same texture.

4. Moringa

Moringa is being billed as the next big superfood next to acai, spirulina, and maca. Moringa is a dark green leaf, so like other dark greens it’s loaded with nutrients like vitamins A and B, magnesium, potassium, and zinc. Moringa powder perfect to add to your morning smoothie or to a cup of warm tea.

These trendy options are all a healthy addition to your pantry. Go ahead and give them a try. If you are curious about some of the other healthy food trends that are becoming popular, speak to your nutritional counselor at Everlasting Changes. We can help you decide what trends are worth trying and what you can skip.

Call now for three risk free, complimentary sessions. We offer a 30-day money back guarantee on all of our packages.

All too often the idea of making dinner at home comes with an overwhelming sense of dread. You think of the effort it will take and the mess that it will make. Not to mention, your family may not even like what you’ve slaved over, making the whole process a waste of time.

I’d like to suggest homemade soup as a wonderful meal that takes little time, makes little mess, and is sure to be a hit. Homemade soup is a wonderful way to enjoy healthy, quick meals at home. This recipe for Sausage and Cabbage Comfort Soup is packed with wholesome fiber from fresh vegetables and protein from sausage.

Make a big pot on the weekend and then reheat bowls throughout the week for fast, nutritious meals that will keep you on track with your fitness goals. Enjoy!

Courtesy of RealHealthyRecipes.com

What You Need

Serves 20

1 ½ pounds mild Italian sausage, loose
1 large yellow onion, halved and thinly sliced
2 teaspoons garlic, chopped
4 medium carrots, peeled and sliced into ¼” rounds
1 head green cabbage, core removed and shredded
3 large tomatoes, diced
2 teaspoons sea salt (plus more as needed)
fresh ground black pepper (about 5 cracks)
1 teaspoon ground sweet paprika
8 cups chicken broth
Basil leaf to garnish *optional

Instructions

1. Brown the sausage at the bottom of a large soup pot over medium high heat, breaking it into small pieces as it browns. Remove the cooked sausage from the pot and set aside in a bowl, leaving the oil from the sausage in the pot.

2. Add the onions, garlic and carrots to the pot with the hot oil. Continue to cook over medium high heat, stirring often as the veggies become tender, about 5 minutes. Add the cabbage and tomatoes, and continue to cook, stirring often, for 5 minutes. Mix in the remaining ingredients and bring the soup to a low simmer for 20 minutes.

3. Add more salt and pepper to taste and serve hot. Enjoy!

Nutrition

116 calories, 7g fat, 7g carbohydrate, 2g fiber, and 6g protein.

In today’s fast paced world we consume over 30% of our daily calories away from home. These less-than-wholesome calories are accumulating around our waists and draining our bank accounts.

So why do we eat out and shun the kitchen? Simple: convenience. We don’t have the time to toil away over a hot stove. However, evidence is mounting that we are paying big for the so-called convenience of outside food.

Obesity related diseases are on the rise, as are the number of folks who are just plain unhappy with how their bodies look and feel. Cooking at home seems to be the first step in our road to healthier bodies.

Here are the top 5 reasons that you should starting cooking and eating at home…

Reason #1: It’s Good For You

Hyperprocessed foods are harmful to our health, and that’s exactly where you’ve been getting the bulk of your calories. Even restaurant food that contains fresh produce, chances are high that the produce is not organic, or local or non-GMO. Most of us are eating less than half of the recommended amount of fiber, fruit and vegetables, which eating at home could quickly change.

Simple meals made at home with fresh produce and organic meats or eggs are nutritionally superior to over-flavored, over-processed restaurant food. Not to mention the high calorie beverages and starters that so often accompany a restaurant meal. When you eat at home you take in more nutrient-dense calories that are higher in fiber.

Reason #2: It’s Far Easier Than You Think

Eating out so often has conditioned our concept of a meal to be one with complicated flavors and accompaniments. This misconception has made us fear the kitchen. But I urge you to reconsider.

Meals made at home need not mirror those ordered in restaurants. On the contrary, simple is better when it comes to home cooking. Plan your entire meal around a couple of pieces of fresh produce and a wholesome, lean protein. No need for complicated sauces or sides – these are where the harmful calories hide anyway.

Reason #3: It Costs Less

Fresh, simple ingredients do not cost much. Especially when compared to the cost of prepared meals.

Shopping the perimeter of the store is always a good plan. Here you’ll find the fresh produce, meats, dairy and seafood. Venture into the aisles for oils and spices to compliment the fresh ingredients.

Reason #4: It Is Preventative Medicine

In the US the annual health care expenses related to obesity is $150 billion, according to the Center for Disease Control and Prevention. Worldwide this number is over $1 trillion annually. These numbers are staggering, and sobering when you think of all the individual lives that are being negatively impacted by obesity.

Rather than waiting for you and your family members to experience the health risks related to obesity, start your own mission to cook simple meals at home and redirect your future. Remember the words of Benjamin Franklin, “An ounce of prevention is worth a pound of cure.”

Reason #5: It Reduces Body Fat

Eating at home is also one of the best ways to reduce your body fat. Meals eaten at home contain an average of 200 calories less than meals eaten out. Let me tell you, a reduction in 200+ calories per meal will quickly translate to pounds lost!

Start today, and don’t be afraid to start small.

Pick one meal that you’ll make at home either today or tomorrow, and write down your simple menu and grocery list. You could start with the Savory Greek Waffle recipe below.

And let’s not forget the place that a challenging, consistent exercise program has in your quest for good health and a fit physique. My programs are specially designed to blast fat and to build muscle in all the right places.

Call or email me today to get started on a fat loss program that really works.

Fight Age-Related Muscle Loss

As you age your muscle mass naturally dwindles. This process, called sarcopenia, begins as early as 20 and can ramp up to .4 lb loss in muscle each year by age 50.

There is a solution to fight off sarcopenia and to maintain your muscles: exercise your muscles with an assortment of resistance training modalities. Consistency is key – the muscle building benefits of each workout ends after about 48 hours.

Keep challenging your muscles and they will repay you with ageless strength!

Call or email today to get started on a program that will keep your muscles young. Let’s do this!

Savory Greek Waffles

Here’s a fun way to eat your eggs – cooked in a waffle maker! In this recipe the subtle flavors of Greek omelet are served up in a convenient waffle shape – complete with Kalamata olives, feta cheese, roasted red bell peppers, chicken sausage and broccoli. This is the perfect recipe to enjoy for brunch or to make on the weekend and portion out for a week of quick on-the-go breakfasts to grab and enjoy on your way to work.

Courtesy of RealHealthyRecipes.com

What you need

Serves 4

Olive oil spray
6 eggs
¼ cup milk
¼ cup feta cheese, crumbled
½ cup roasted red bell pepper, thinly sliced
¼ cup Kalamata olives, seeded and chopped
½ cup fresh broccoli, chopped
¼ teaspoon sea salt
¼ teaspoon black pepper
2 links chicken sausage, chopped

Instructions

1. Preheat your waffle griddle on medium-low heat. Spray generously with olive oil.

2. In a large bowl combine the eggs, milk, feta, bell pepper, olives, broccoli, sea salt, black pepper and chicken sausage. Mix well until fully combined.

3. Transfer ½ cup of the omelet batter into the waffle iron, close, and cook until golden and cooked through. Transfer to a plate and continue cooking the remaining batter in ½ cup scoops. Enjoy!

Nutrition

One serving equals 279 calories, 18g fat, 6g carbohydrate, 1g fiber, and 18g protein.

If you are looking for the easiest way to make a healthy breakfast, make ahead smoothies packs are perfect. Simply prepare the ingredients, place in freezer-safe bags, and store in your freezer. When you are ready to make them, simply take them out of the freezer. Then throw them into your blender with the liquid and in minutes you’ll have a healthy, ready to go breakfast. Here are eight of our nutritional coaches’ favorite make-ahead smoothie packs:

1. Berry Blast: 57g of Protein

• 1 cup spinach
• 2 cups berries
• 1/2 cup plain Greek yogurt
• 2 scoops vanilla protein powder
• 1 tbsp walnuts
• 1 tbsp ground flaxseed

Blend with 12 oz of water, milk, or nut/soy milk

2. Apple Oatmeal: 58g of protein

• 1 cup spinach
• 2 cups mixed berries
• 1/2 cup plain Greek yogurt
• 2 scoops vanilla protein powder
• 1 tbsp walnuts
• 1 tbsp ground flaxseed

Blend with 12 oz of water, milk, or nut/soy milk

3. Apple Cinnamon: 58g of protein

• 2 scoops vanilla flavored protein
• 1 apple cored and sliced
• 1 cup of spinach
• 2 tbsp of almonds
• ¼ cup of uncooked instant oats
• Cinnamon to taste

Blend with 12 oz of water, milk, nut/soy milk, or yogurt

4. Banana Peanut Butter Cup: 59g of protein

• 2 scoops chocolate flavored protein powder
• 1 banana cut up
• 1 cup of spinach
• 2 tbsp of natural, no sugar added peanut butter
• 1 tbsp cacao nibs

Blend with 12 oz of water, milk, or nut/soy milk

5. Strawberry Nice Cream: 55g of protein

• 2 scoops vanilla or strawberry flavored protein powder
• 1 banana
• 1 cup of strawberries
• 1 cup of spinach
• 2 tbsp of ground flax

Blend with 12 oz of water, milk, nut/soy milk, or yogurt

6. Chocolate-Covered Cherry: 56g of Protein

• 2 scoops chocolate flavored protein powder
• 2 cups of cherries, pits removed
• 1 cups of spinach
• 1 tbsp of walnuts
• 1 tbsp ground flax
• 1 tbsp cacao nibs

Blend with 12 oz of water, milk, or nut/soy milk

7. Pumpkin Pie: 60g of protein

• 2 scoops vanilla flavored protein powder
• ¾ cup of pureed pumpkin
• 1 tbsp of walnuts
• 1 tbsp of ground flax
• ½ cup of uncooked instant oats
• Cinnamon and vanilla extract to taste

Blend with 12 oz of water, milk, nut/soy milk, or yogurt

8. Pina Colada: 58g of protein

• 2 scoops vanilla flavored protein powder
• ½ banana sliced
• 1 cup of pineapple cubed
• 1 cup of spinach
• 1 tbsp of ground flax
• 2 tbsp of unsweetened coconut flakes
• ½ cup plain Greek yogurt
Blend with 12 oz of water, milk, or nut/soy milk

If you’d like other quick and healthy recipes, contact Everlasting Changes. We offering nutritional coaching as part of our personal training packages.

Call now for 3 risk-free complimentary sessions. We include a 30-day guarantee on all of our packages.

Who says that chicken tenders have to be battered and fried? Today I have a lightened up recipe for chicken tenders that are just as tasty! And the secret might just be an air fryer…

An air fryer is a kitchen appliance that cooks by circulating hot air around the food. A mechanical fan circulates the hot air around the food at high speed, cooking the food and producing a crispy layer. It’s a great way to cook dinner without needing to turn on the oven and heating up the house.

If you don’t have an air fryer then simply bake in the oven at 425 degrees F for 15-20 minutes, turning once halfway through.

Courtesy of RealHealthyRecipes.com

What You Need

Serves 4

1 pound boneless, skinless chicken tenders
2 tablespoons coconut aminos
1 tablespoon honey
1½ teaspoons sea salt
¼ teaspoon white pepper
¼ teaspoon black pepper
2 tablespoons lime juice

Instructions

1. Combine the tenders with all of the remaining ingredients in large ziplock bag. Place in the fridge to marinate for 4 hours, or up to overnight.

2. Lightly spray the basket of an air fryer with olive oil. Arrange the tenders in a single layer in the basket. Set the air fryer to cook for 12 minutes at 370 degrees F. Flip all of the tenders once, halfway through the cook time.

3. Serve immediately with a variety of your favorite dipping sauces. Enjoy!

Nutrition

245 calories, 8g fat, 7g carbohydrate, 2681mg sodium, 4g sugar, 0g fiber, and 33g protein.

Who says that your protein+veggies dinner should be boring and tasteless? Forget that! Here’s a protein-packed dinner recipe that has amazing flavor!

Salmon is full of healthy omega-3 fatty acids and B vitamins, so this is a dinner that you can feel great about eating. Increase the nutrition content of the meal even more by serving it with a salad of vibrant greens and some avocado.

Courtesy of RealHealthyRecipes.com

What You Need

Serves 2

1 fillet of fresh Salmon
1 cup Lite Soy Sauce or coconut aminos
2 tablespoons fresh minced ginger
2 tablespoons honey

Instructions

Combine the Soy Sauce, Ginger and honey nectar. Place the Salmon in a pan and cover with the marinade for 1 hour in the fridge.

Prepare your grill. If desired, soak a cedar plank to barbecue the Salmon on.

Grill over medium heat until cooked through and flaky. Serve immediately and enjoy!

Nutrition

One serving equals 300 calories, 12g fat, 8g carbohydrate, .5g fiber, and 40g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!