Category: Nutrition

The search for healthy foods that do not taste like dry paste is an ongoing endeavor for fitness gurus all over the world. Meanwhile, eating the same type of healthy foods can become stale and uninspiring day after day. When it comes time to select your next healthy breakfast option, consider eating a Desi dish.  Desi is the term used to refer to a type of Indian food. Here is a look at some of the Desi, or Indian, dishes that will help in keeping you trim and fit.

Indian masala omelette. (Image from a Tesco Real Food recipe.)

Masala Omelette
This can be made as an omelette and everyone who has ever tried to eat right knows the importance of eggs. This dish is rich in protein and typically contains turmeric powder, onions, and coriander. For those who like an extra kick, chilies can be added.

Oats Pahoa
Oatmeal is a known healthy breakfast staple, although the desi twist is a little different. Using the previously mentioned masala, whip up a bowl of oats and add in a little of capsicum to flavor. This breakfast dish can also include onion and tomato.

Dosa
This breakfast is comparable to a crepe, although it is a much healthier version. There are multigrain varieties that make this type of breakfast food better for fitness-minded people. Instead of adding sugary sides, it is common to eat dosa with vegetables.

Idli Sambar
This desi dish is extremely healthy as it contains a lot of protein, vitamins and minerals. It is a South Indian food that is two parts. The Idli is a type of rice cake that is steamed. The sambra is a blend of vegetables which is typically prepared in a pressure cooker. The combination does not take long to prepare and is a great way to start your day. This makes it great for those going to morning fitness classes at Everlasting Changes.

Thepla
This breakfast is a type of flatbread filled with vitamins and minerals and is also rich in magnesium and calcium, while providing an ample amount of protein. The low-calorie dish is considered a delicacy and is made with wheat flour and coriander leaves.

Besan Cheela
Besan is actually chickpea flour, which is an excellent source of protein. This dish is comparable to a healthy pancake and can also be enhanced with the addition of a chutney. A typical recipe has about 124 calories and around 7 grams of protein per serving. There is the option of adding tomatoes and onions for flavor.

Being in good shape also means being healthy. A nutritional coaching professional is a great way to ensure a diet supports your fitness goals as well as your overall health. Visit our website to learn more about the benefits meal planning and fitness training services.

Every once in a while a nutrition trend just takes over the internet. You’ll find it on all your favorite food blogs, fitness gurus will rave about it on YouTube, and you’ll see pictures of it on all your health nut friends’ social media. Right now that food trend is activated charcoal. People are doing everything from adding a scoop to their morning protein shake to making soft serve ice cream cones. So what’s the deal with activated charcoal? Is it just a fad or should you start including it in your diet? Our nutritional counselor discusses:

What Is Activated Charcoal?

Activated charcoal is a type of food-grade charcoal made from bones, coconut shells, or olive pits. The charcoal is made by burning the ingredients at a very high temperature to “activate”. Activate basically means that the charcoal becomes very porous, unlike say the charcoal you find on your grill after a cookout.

Why Are People Raving About It?

Activated charcoal has been used for centuries across the world as an antidote to stomach problems like indigestion, gas, and nausea. In more modern times it has been used by medical professionals to treat things like drug and alcohol overdoses because the porous charcoal will absorb these toxins so they don’t enter your body. That is the premise that has the nutritional community excited. The idea that adding activated charcoal to your diet can help detoxify your body.

Should I Try It?

As with any nutritional fad, it’s best to wait until the medical community does testing before you start believing the claims. However, in small doses, activated charcoal is harmless. If you’d really like to try and see if it has benefits for you, go ahead. Although some people report stomach problems, so just be careful. Just make sure that no matter what you are using food-grade activated charcoal and following the recommended dosage amount.

Nutritional fads like activated charcoal come and go, so the best way to guarantee you stay healthy is with a good diet of fresh foods and plenty of exercise. We can help at Everlasting Changes. We combine both personal training with nutritional counseling into one package to help you achieve your fitness goals.

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

Serve this flavorful Southwestern Chicken Dinner with a heaping side of dark leafy greens. This is the epitome of a meal focused on protein and fiber. It’s meals like this that will melt off body fat and improve your health and fitness. Enjoy!

Courtesy of RealHealthyRecipes.com

What You Need

Serves 6

1 pound organic, boneless, skinless chicken breast
2 Tablespoons Olive oil
1 clove garlic, minced
1 yellow onion, chopped
2 heads broccoli, chopped
2 carrots, cut in half and then into 2 inch segments
2 heads baby bok choy, chopped
1 zucchini, chopped
1 teaspoon fresh ginger, minced
¾ cup chicken broth (divided)
2 Tablespoons arrowroot starch
2 Tablespoons toasted sesame seed oil
1 Tablespoons ume plum vinegar
1 Tablespoon coconut aminos
1 ripe, organic mango, peeled, pitted and chopped

Instructions

1. Rinse the chicken and cut into 1-inch cubes.

2. Place the olive oil in a large skillet over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the bok choy and zucchini. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.

3. In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and coconut aminos. Add the seasoned mixture to the skillet, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.

Nutrition

One serving equals: 243 calories, 11g fat, 675mg sodium, 15g carbohydrate, 4g fiber, and 19g 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!

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

…on your diet.

We live in society where food temptations are everywhere. Walk through a store and you’ll see the unhealthy food items displayed front and center. Turn on the TV and you’ll be assaulted with commercials for fattening foods. Open a magazine and you’ll notice glossy pin-ups of sugary snacks. Go down the street and you’ll have restaurant signs clamoring for your attention.

In addition to the abundance of tempting edibles, you also have deeply ingrained positive associations with indulging. You treat tempting food as a reward. You turn to tempting food for comfort. You rely on tempting food as stress relief. You allow tempting food to become a habit.

It’s Your Turn to Win

Temptation doesn’t need to have the upper hand on you anymore. It’s time to fight back using your most powerful asset: your brain.

Your mind is an amazing thing. Once it is made up about something it is nearly impossible to change it.

A Matter of Perspective

Imagine for a moment that you’re peacefully floating down a river in an inner tube. The sun is out, the birds are chirping, and you are having a wonderful time. You feel great about the river because it is making you feel good.

Now imagine that you are in a plane flying over the river. Your eye is immediately drawn to an enormous rocky waterfall. You look up the river and just around the bend is a person floating in an inner tube, having a wonderful time, headed straight for the treacherous falls.

Do you think that after your plane ride you’d be happy to get an inner tube and float down the river? Of course you wouldn’t. You’ve seen that the river spells disaster.

You now have a negative association (watery death) with the river rather than your initial positive association (relaxing fun).

Overcoming temptation is all about building negative associations in place of existing positive ones. Use the 2 steps below to harness the power of your mind to become stronger than any temptation.

Step One: Create a Strong Negative Association with all the BAD STUFF

If cookies and chips and burgers are put on a pedestal in your mind as your favorite things to eat, then you will always eat unhealthy and will continue to gain weight. What do you dislike about tempting food?

It makes you unhealthy.
It causes weight gain.
It drains your energy.
It kills your confidence.
It degrades your quality of life.
It hurts your love life.

Every time that you encounter tempting food items focus on your list of negatives. It’s time to kick those cookies off the pedestal and to put something healthy in its place.

Step Two: Create a Strong Positive Association with all the GOOD STUFF

Now that your mental pedestal has been cleared, put healthy food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are a great place to start. What do you love about healthy food?

It makes you healthy.
It causes weight loss.
It boosts your energy.
It builds your confidence.
It improves your quality of life.
It enhances your love life.

Immerse yourself into the world of healthy food. Browse the aisles of a natural food store. Walk through a farmer’s market. Bring healthy snacks to work. Clear your kitchen of anything unhealthy.

Using the technique above, you will soon find that healthy food is your favorite food.

And cheating will become a thing of your past.

The Ripple Effect

When you put time and energy into exercise it makes it easier to eat healthy. And when you eat healthy it makes you more likely to exercise.

It’s the ripple effect. When you make positive strides in one area of your life, other areas will soon follow.

Keep in mind that while nutrition is extremely important for fat loss, lasting results are achieved through a combination of both healthy eating and challenging exercise.

Would you like to get that ripple effect started in your life? Call or email me now to begin one of my fitness programs that will quickly transform your body.

Guilt-Free Cookie Dough

Most of the time cookie dough is an off-limits indulgence that you may dip into on a Friday night while watching a movie at home…only to wake up feeling guilty the next day. Sure, you know you should resist, but sometimes you simply need a sweet, satisfying treat.

Enter this exciting new recipe for Guilt-Free Cookie Dough! It has all of the creamy, cookie-dough goodness that you crave without the regrettable ingredients. Instead of butter, flour and sugar this cookie dough treat is made with creamed chickpeas, peanut butter (or almond butter), stevia and a touch of honey.

Just one creamy spoonful is all it will take to convince you that you can have your cookie dough…and eat it too 🙂

Courtesy of RealHealthyRecipes.com

What you need

Serves 12

1 (15oz) can chickpeas, drained and rinsed
¼ cup creamy, natural peanut butter or almond butter (no sugar added)
1 Tablespoon honey
20 drops liquid stevia
2 Tablespoons ground flax seeds
2 teaspoons vanilla extract
1 Tablespoon coconut milk
2 cracks of fresh sea salt
¼ cup Lily’s stevia-sweetened dark chocolate chips

Instructions

1. Combine all of the ingredients, except the chocolate chips, in a food processor. Blend until smooth and creamy. Add more coconut milk if needed.

2. Transfer the dough to a bowl. Mix in the chocolate chips. Enjoy!

Nutrition

One serving equals 197 calories, 6g fat, 25g carbohydrate, 6g sugar, 12mg sodium, 7g fiber, and 10g protein

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

This quick and simple salad is a delicious solution to the age-old question, “What’s for dinner?” It’s filled with wholesome ingredients, protein and fiber to enhance your hard-earned fitness results.

Keep these simple ingredients on hand in your fridge and throw this salad together a few times each week to reduce the number of meals you eat out or order in.

Courtesy of RealHealthyRecipes.com

What You Need – Healthy Salad Recipe

Serves 6

For the Salad

2 cooked chicken breasts, chopped
½ cup cherry tomatoes, quartered
1 Tablespoon red onion, minced
½ cup cucumber, chopped
4 cups romaine lettuce, chopped
4 strips, cooked nitrate-free bacon, chopped
1 avocado, chopped

For the Dressing

⅛ cup olive oil
2 Tablespoons lemon juice
1 packet stevia
1 teaspoon crushed garlic
1 teaspoon Dijon mustard

Instructions

1. Combine all of the salad ingredients in a large salad bowl. Mix to combine.

2. Combine all of the dressing ingredients in a small bowl. Drizzle over the salad and serve.

Nutrition

One serving equals: 218 calories, 12g fat, 189mg sodium, 5g carbohydrate, 4g fiber, and 22g 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!

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

Eating healthy can be really challenging. Not just because you have to learn what to eat, but things that should be healthy can be made unhealthy by manufacturers. To help you avoid some of these deceptively healthy foods, our nutritional counselors have made a list of seven “healthy” foods to be careful when buying because they may actually be full of added sugars.

1. Low-Fat Yogurt: Low-fat yogurts often contained added sugars to help supplement the taste. On average one cup of low-fat yogurt can contain around 50 grams of sugar which is about 1/4 of a cup of sugar

2. Protein Bars: some of the protein bars on the market may as well be candy bars. For example, the best-selling protein bar in the US has 23 grams of sugar, that’s basically six teaspoons and exactly the same amount of sugar in everyone’s favorite chocolate bar.

3. Protein Powders: Protein bars aren’t the only culprit, protein powders can also be loaded with added sugars. Protein powders come in a wide range from zero to a whopping 75 grams of sugar per serving. So always read the label before buying a protein powder.

4. Non-Dairy Milk: Unless you are buying the unsweetened versions of these milk substitutes you are getting anywhere from 10-20 grams of sugar in every glass. There’s less sugar in a milkshake.

5. Whole Wheat Bread: Skipping the white bread for a whole wheat bread is a great idea, unless you are buying one with added sugar. Some whole wheat breads have 6 grams of sugar per slice. That means for every sandwich you are eating three teaspoons of sugar just in the bread alone.

6. Sports Drinks: Replacing your electrolytes after a hard workout is good for your body. However, loading your body with sugar after a workout is terrible. Some sports drinks have 34 grams of sugar. That’s only 5 grams less than the most popular soda.

7. Jerky: No one thinks there would be sugar in meat, but beef jerky sometimes has added sweeteners. Flavored beef jerkys are the worst culprits averaging 10 grams or three teaspoons of sugar per serving.

These foods are just some of the healthy options out there that may actually be working against your diet. To make sure you are always making healthy selections, talk to one of our nutritional counselors. We’ll help you navigate the grocery aisles to make healthy selections everytime.

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

A common barrier to staying on track with a healthy lifestyle is a night out. You can stay diligent all week, but sometimes when the weekend hits, it all goes out the window. Rather than punishing yourself the next day for your bad choices, plan ahead. Following some really basic rules will help make sure you have a great night out on the town without completely derailing your diet.

Eat A Healthy Meal

A healthy meal will start your night off on the right foot. Eating a healthy meal will help lay a good foundation so you absorb your alcohol at a steady rate. Not only will it help moderate your intoxication, but it will keep you full to help you fight off late night munchies. Eating after a night of drinking and then going to bed is terrible for your waistline.

Keep Your Cocktails Simple

ordering, the simpler your cocktail the better. The more ingredients, the more calories and sugars you will ingest that can throw off your diet. Recently, we wrote a blog on some personal trainer approved cocktails that you can read here. Stick to these and you’ll be in good shape

Do Something Active

When you go out, plan on doing something active with your friends. Whether you go to a beercade and play games, hit the dance floor at a club, or play beer pong, physical activities will keep you right on track. They’ll help you burn off some of the excess calories from the alcohol and help you from getting too intoxicated.

Alternate Cocktails With Glasses Of Water

Not only will alternating glasses of water help keep you hydrated while you drink, it has other benefits. First, it will help you keep from overindulging in alcohol because you’ll be busy drinking waters. Secondly, it will ensure that you stay full so you don’t indulge in late night munchies. Finally, it will reduce your hangover in the morning. So there’s nothing to lose!

Workout In The Morning

We know it’s tough to think about getting up after a night out and working out. However, hitting a personal training session or a small group fitness the morning after is the best way to recover. You’ll sweat out all the toxins and burn off those excess alcohol calories. It may be tough but it will make a major difference.

So go ahead and go for a night out, just follow these rules and you’ll stay on track. For other tips and tricks on how to still have fun while you make some healthy lifestyle changes, follow our blog. Also if you haven’t tried our small group fitnesses classes yet, they are perfect for social butterflies like yourself.

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

No need for your usual take-out order tonight, instead try this quick and healthy recipe. Cooking at home automatically reduces calories and makes losing fat and getting fit easier than it would be while eating take-out.

This recipe meets all the requirements for a healthy dinner. By baking the chicken and using cauliflower for rice, this recipe has half of the calories and 80% less fat than a traditional stir-fried chicken meal.

Courtesy of RealHealthyRecipes.com

What You Need

Serves 6

1 head cauliflower
¼ cup coconut aminos
¼ cup mirin (sweet rice wine)
1 Tablespoon coconut nectar
1 Tablespoon apple cider vinegar
2 Tablespoons organic chicken broth
3 teaspoons sesame oil, divided
1 pound skinless, boneless chicken breasts
8 ounces snow peas, halved lengthwise diagonally
1 bunch green onions, cut into 1-inch pieces

Instructions

1. Wash cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a food processor. In a large skillet heat the coconut oil over medium. Add the shredded cauliflower. Sauté for about 5 minutes, until tender. Season with salt and pepper. Serve as you would traditional rice.

2. Combine coconut aminos, mirin, coconut nectar, apple cider vinegar and chicken broth in a small saucepan; bring to a boil. Reduce heat; simmer 3 minutes. Remove from heat.

3. Heat a large nonstick skillet or wok over medium-high heat. Add 2 teaspoons toasted sesame oil to pan; swirl to coat. Add chicken breasts to pan; cook 3 minutes on each side or until browned. Transfer to a cutting board; cool slightly. Cut into 1-inch slices.

4. Return pan to medium-high heat; add remaining 1teaspoon toasted sesame oil to pan. Add snow peas and onions; sauté 2 minutes. Add coconut amino mixture and chicken to pan; cook 2 minutes or until liquid is syrupy and chicken is thoroughly heated, stirring frequently. Place 1 cup rice in each of 4 shallow bowls; top each serving with 1 cup chicken mixture.

Nutrition

One serving equals: 256 calories, 6g fat, 621mg sodium, 25g carbohydrate, 6g fiber, and 28g 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!

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

I hear it all the time – that after-dinner, pre-bedtime, an insatiable craving that comes just about every night. You had a great dinner and while you’re satisfied, you’d do just about anything to satiate that sweet tooth creeping in. Besides that 2pm work snack, this is one of the hardest cravings I’ve found to overcome.

If you indulge, you’re like to hurt all the hard work you’ve put in during your small group fitness class or your personal trainer session. A piece of cake, a bowl of ice cream, or a slice of pie are all typically packed chock full of sugars, fats, and empty calories you’ll be eating right before bedtime. What you’ll find is that even with all of the hard physical work you’re putting in, you’re not getting anywhere, and where is the motivation in that? The good news is, however, that you can put these cravings to bed, enjoy a little something sweet, and you don’t have to sabotage your hard work in doing so.

What your body wants is something of a treat, but what your brain knows to give it is something really unhealthy. Mastering dessert cravings takes trying new healthy sweet alternatives, and showing your brain that cake or candy isn’t your only option here. A few sweet treat dessert recipes, that won’t undue your efforts, that I love are:

• • Cinnamon Sugar Acorn Squash – Cinnamon, coconut sugar, and sea salt combine to pack acorn squash full of sweet and indulgent flavor. This dessert recipe features just 105 calories and 4 grams of sugar.

• Super Seed Bark – This indulgent little chocolate treat is packed full of omega 3 fatty acids and chia seeds, hemp seeds, quinoa, cashews, walnuts, and sesame seeds. Leaving you amply satisfied, the recipe only contains 143 calories and 2 grams of sugar, while packing a 4 gram protein punch accompanied by 3 grams of fiber.

• Magical Quinoa Brownies – These quinoa chocolate brownies aren’t just great for dessert, they also make a pretty indulgent breakfast as well. The brownies contain 218 calories with just 3 grams of sugar, but 9 grams of protein and 11 grams of fiber give them that perfect day-starting punch.

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

Salads are a quick and easy way to make sure that you get all the fresh veggies you need for the day. The only downside is when you eat the same salad everyday, things can get a little boring. However, there are some simple ways to dress up any salad with ingredients you probably already have in your pantry. Here are our favorite, and nutritious ways to dress up your salad:

1. Add A Crunch With Nuts Or Seeds

Nuts and seeds are a great way to get some added protein, healthy fats, and fiber in your salad. Adding nuts and seeds will not only add a little extra flavor and texture, but will give you a burst of sustained energy to power through your day.

2. Make It Hearty With Beans

One of the things our nutritionists hear a lot when people switch to a healthy diet is they have a hard time feeling satisfied or full from fresh vegetables. Adding a cup of beans to your salad will give you protein, fiber, and a range of healthy vitamins and minerals. Plus, beans will make your salad more hearty, which can help you feel more satisfied.

3. Sweeten It Up With Fruits

If you have a sweet tooth, adding a little fruit to your salad is a healthy way to get the flavor you crave. Any fruit you can imagine goes great on salads from citrus fruits like pineapples and oranges to stone fruits like plums and peaches. We love pairing fruits and nuts on a plain salad. Dried fruits are also a great addition to salads.

4. Spice It Up With Fresh Herbs

Usually, if you are eating salads as part of a healthy diet, you are skipping the calorie, unhealthy fats, and sugar-rich dressings. You can still achieve a bolder salad flavor by adding fresh herbs like basil, dill, or chives. If you don’t have fresh herbs, dried herbs and spices will do in a pinch!

5. Carb Load With Some Wholesome Grains

Complex carbohydrates are a great addition to your diet, especially when you are working out. Adding hearty grains like quinoa, barley, or buckwheat can give your body some good carbs and also a boost of protein. Adding grains makes a salad feel more like a meal than a side.

For more healthy eating tips, talk to your nutritional counselor at Everlasting Changes. If you haven’t signed up for one of our great programs, give us a call.

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