Goal. What is your'S?

Today's Tip Of The Day is to write down a goal, really think about it and 
make it personal. This might sound very basic, but we find that revisiting

a goal that you deeply want helps immeasurably.  When you tap into what

you really want, this helps lay a foundation of very effective, longer term

motivation. 

TIP OF THE DAY :)

 Today's core idea and tip is the very important idea that one generally gets

what they expect, not what they simply want. Take a second to think about 

a goal that you have, and then ask yourself if you truly expect to reach it. 

 

It has been my experience that many people see a huge difference between what

they want- their desire - and what they expect to happen. Do you want to lose

30 pounds but you've only lost 5 pounds over and over again? If you want to dig 

deeper into this idea then take the time to visually and mentally write/ think it out. In my experience, the more thorough the planning, the more successful the outcome. 

You must focus on what you can control versus

what you cannot control.
 

When you try to change everything, you get overwhelmed 

because your mind actually is an amazing problem solver. 

 

Your capable mind, the thing that solves problems and takes 

 

care of things every single day tries to solve all the problems, 

including the ones that it has NO CONTROL over.

 I want you to pick one thing you can control and focus on only what you CAN control.  

This helps you break down the all or nothing thinking and helps you realize, ok, I can control this one thing.  You will get some confidence about changing a situation and your brain says, "Ok, I did something about that.  I can do something about this!"

As you build one win on top of another, by focusing on the things you can control, your thinking becomes reprogrammed and instead of thinking in black or white, it begins to think in the shades of gray.

You begin to understand by focusing on the things you can control, you
can win one step at a time.

Comfort foods made HEALTHY!!!!

Craving something salty, cheesy, greasy, or generally evil? Save yourself the guilt and whip up one of the  good-for-you versions of your favorite bad-for-you recipes. With healthy recipes for chocolate chip cookies, macaroni and cheese, and even brownies :)

Macaroni and Cheese

2 1/2 cups dried radiatore, rotelle, or elbow macaroni (8 ounces)

2 cups reduced-fat (2 percent) milk

2 tablespoons all-purpose flour

1/2 teaspoon dry mustard

1/4 teaspoon salt

1/8 teaspoon black pepper

1/2 cup shredded cheddar cheese

1/2 cup American cheese, cubed

1/2 cup coarsely crushed seasoned croutons

2 tablespoons finely shredded parmesan cheese

Make it: Preheat the oven to 350 degrees F. Cook pasta according to package directions; drain and return to pot.

Meanwhile, in a large screw-top jar, combine 1 cup of the milk, flour, mustard, salt, and pepper; cover and shake until combined. Pour into a medium saucepan. Stir in remaining 1 cup milk. Cook and stir over medium heat just until bubbly. Reduce heat to low. Add cheddar cheese and American cheese, stirring until melted. Pour sauce over pasta, stirring until combined. Spoon into a 1-1/2-quart casserole.

Bake, covered, for 15 minutes. In a small bowl, stir together croutons and Parmesan cheese; sprinkle over casserole. Bake, uncovered, about 5 minutes more, or until heated through. Let stand 5 minutes before serving.

****FOR EXTRA NUTRITION: ADD in your favorite vegetables steamed  to put in some more health benefits!!! 

Baked Potato with Chili and Cheese

1 medium potato

1 cup frozen broccoli florets

1 cup canned vegetarian chili or turkey chili with beans

1/4 cup shredded low-fat cheddar cheese

Make it: Wash potato, prick it two or three times with a knife, and microwave for 10 minutes, turning once. Heat broccoli and chili in a microwave or on stovetop. Top cooked potato with warm chili and broccoli. Sprinkle with cheese.

Spinach and Goat Cheese Pizza

2 whole-grain flatbreads (If Gluten Free then find a rice bread or  pre maid gluten free pizza dough)

1/2 cup pizza sauce

2 tablespoons dried oregano

1 cup baby spinach

1/4 cup goat cheese

2 tablespoons pine nuts

Make it: Preheat oven to 350 degrees F. Bake flatbread for 7 minutes. Spread pizza sauce on flatbread and top with oregano, spinach, goat cheese, and pine nuts. Bake an additional 12 to 15 minutes.

BBQ Chicken Sandwich

2 tablespoons barbecue sauce

3-ounce chicken breast (or use rotisserie chicken, skin removed)   

2 cups baby spinach

1/2 cup shredded carrots

2 tablespoons slivered walnuts

2 tablespoons balsamic vinaigrette

1 whole-grain hamburger bun, toasted

Make it: Brush barbecue sauce on chicken and bake or grill until it reaches 165 degrees F. (To save time, use rotisserie chicken, skin removed.) Toss spinach, carrots, and walnuts with dressing. Put chicken on toasted bun; serve with salad.

Big Fudgy Bittersweet Brownies (My favorite!!!)

1 large egg

1 egg white

3 tablespoons plain nonfat yogurt

1 1/2 teaspoons pure vanilla extract                           

1 1/2 cups sugar

1/3 cup canola oil

1/2 teaspoon sea salt

1/4 cup unsweetened cocoa powder

3 ounces high-quality unsweetened baking chocolate, chopped

1/3 cup unbleached all-purpose flour

1/3 cup buckwheat or presifted whole wheat flour

Make it: Preheat oven to 375 degrees F. Lightly coat an 8-inch-square nonstick baking pan with cooking spray. In a small bowl, whisk together egg, egg white, yogurt, and vanilla extract; set aside.

In a small saucepan, combine sugar, oil, salt, and 3 tablespoons water, stirring constantly for 3 minutes on medium-high heat. Remove from heat; stir in cocoa and chocolate until chocolate melts, then add egg mixture. Add all flour, stirring until batter is smooth.

Pour batter into baking pan. Bake 25 minutes, or until top is firm. Cool completely in pan on rack. Cut into squares.

Chocolate Chip Cookies

2 1/4 cups flour

1 teaspoon baking soda

1 teaspoon salt                                                                           

1 1/2 cups canola oil

3/4 cup brown sugar

3/4 cup granulated sugar

1 tsp. vanilla extract

2 eggs, beaten

2 cups semisweet chocolate chips

1 cup chopped pecans

Make it: Preheat oven to 375 degrees F. In a bowl, combine flour, baking soda, and salt. In another bowl, beat together oil, sugars, and vanilla until creamy. Beat in eggs. Gradually add flour mixture. Stir in chocolate chips and nuts. Roll into small balls; flatten slightly onto an ungreased cookie sheet. Bake 9 to 11 minutes, or until edges are golden brown. Freeze the extras.

TIP/ RECIPE OF THE DAY!!!

Tip of the day:  focus on one thing that you know

trips you up. And make it a goal to work on that one thing for the next 7 days.

This tip works really well because it gets you in the habit of small wins. I don't care

who you are or what stage you are at in your life right now. There is nobody who

can't use a small win to rebuild motivation and momentum.

Recipe of the day: Peanut Noodles with Shredded Chicken & Vegetables- yum yum!!!

6 servings, 1 1/2 cups each

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS

• 1 pound boneless, skinless chicken breasts
• 1/2 cup smooth natural peanut butter
• 2 tablespoons reduced-sodium soy sauce
• 2 teaspoons minced garlic
• 1 1/2 teaspoons chile-garlic sauce, or to taste (see Ingredient note)
• 1 teaspoon minced fresh ginger
• 8 ounces whole-wheat spaghetti
• 1 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas

PREPARATION

1. Put a large pot of water on to boil for cooking pasta.
2. Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, shred into bite-size strips.
3. Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl.
4. Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the package directions. Add vegetables and cook until the pasta and vegetables are just tender, 1 minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and chicken; toss well to coat. Serve warm or chilled.

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate for up to 2 days. To serve, stir in 2 tablespoons warm water per portion; serve cold or reheat in microwave.

• Ingredient Note: Chile-garlic sauce (or chili-garlic sauce, or paste) is a blend of ground chiles, garlic and vinegar and is commonly used to add heat and flavor to Asian soups, sauces and stir-fries. It can be found in the Asian section of large supermarkets and keeps up to 1 year in the refrigerator.

NUTRITION

Per serving: 363 calories; 12 g fat (2 g sat, 0 g mono); 44 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 29 g protein; 7 g fiber; 348 mg sodium; 287 mg potassium.

Nutrition Bonus: Selenium (58% daily value), Fiber (27% dv), Vitamin C (25% dv), Magnesium (19% dv).

2 Carbohydrate Serving

One of my favorite cookbooks is the Paleo cookbook-Complete recipe guide to healthy eating. I own it. I will give you my review: Maybe you are someone that enjoys cooking or perhaps you are just learning how. It is even possible that you are just looking for a few new recipes that you can throw into the mix for something different one night for dinner. Regardless of your reasons, you are also going to want to be able to cook healthy for yourself and for your family.Everything that you need to create and design wonderful meals will be found here. You are going to have recipes that will give you a three course meal in no time flat. There are even wonderful recipes for breakfast such as omelets. Stop eating what you know is bad for you and start eating the right way. When you get the Paleo Cookbook, you are going to have three months to give them a try and see for yourself. The time is now to get fit, trim and healthy so you can have a more active lifestyle than you ever thought possible.

I’m constantly learning new things from the ebook, and incorporating and integrating that information for my lifestyle. Hundreds of thousands of people have benefited from the Paleo Cookbooks, and it isn’t hard to figure out why people keep coming back to order more copies. I myself reread the cookbook on a daily basis for info I might’ve missed. To this end, the book is at a very nominal price in order to reach as many folks with health problems ranging from skin ailments to weight issues as possible. To check it CLICK HERE. Hope you can enjoy it as much as I do. 

xoxo Ash

Listen to your body- food cravings

You make a choice that affects your health every time you’re in the kitchen, at the grocery store, or even at work. Are your decisions as fit as they can be? 
Sometimes you have to look deeper into these cravings. Why does it seem that we are always craving foods that are bad for us? When our bodies crave something, we often seek out foods that satisfy our food cravings to the extreme, whether it be salt, sugar, carbohydrates, or caffeine. Have you ever been told to listen to your body? When it craves a certain food or nutrient, it often points to something real going on in your body that should be addressed. Here are the answers to your questions about food cravings, plus a look at the five foods we crave the most.

Chocolate

According to the Journal of Nutrition, chocolate is the most widely craved food in America. Most people have a taste for chocolate, which helps, but chocolate also contains key ingredients that may be linked to why we crave it so much. For instance, many people seem to crave chocolate when they are stressed or feeling down. Chocolate’s reputation as an aphrodisiac stems from its phenylethylamine content, which regulates the body’s release of endorphins. Endorphins are natural mood lifters and often have a calming effect when the body is stressed. Chocolate also contains traces of tetrahydrocannabinol (THC), a substance found in marijuana. THCreacts with cells in the brain to release dopamine, one of the neurotransmitters responsible for the release of endorphins. The “high” from marijuana is therefore replicated to a much lesser degree when eating chocolate. In addition to its “feel good” qualities, chocolate contains large amounts of iron, a mineral that can be depleted during a woman’s menstruation cycle.  If you just have to get that chocolate fix, try dark chocolate to reap its antioxidant benefits!

Salt

Salt, which most people associate with potato chips or French fries, is another commonly craved food. Like chocolate, some people are drawn to salty foods over other types, which can contribute to the nature of their food cravings. Some experts believe that Americans are so accustomed to a high-sodium diet, that they go into salt “withdrawal” when their eating habits change. This dietary change can be a real shock to one’s system, particularly for those who are dieting or have very low-sodium intake. Slowly cutting back on salt, rather than completely cutting it out of your diet, is a more effective way to reduce your intake of sodium. Finally, a desire for salt may simply be a result of dehydration, the process by which your body loses water, electrolytes and salt. The best way to fight dehydration is by drinking more water and by replacing the lost salt. Many sports drinks like Gatorade and Powerade provide the necessary nutrients for hydration, especially after an intense workout. Sudden, excessive cravings for salt can also be a sign of some serious health conditions, such as diabetes, heart disease, and sickle cell anemia. If you experience symptoms of any of these diseases, you should consult your physician immediately.
Carbohydrates
A craving for carbohydrates usually results in the consumption of refined carbohydrates, which are made from refined sugars and white flour. Consuming these items cause a rapid increase in your body’s blood-sugar levels. Not surprisingly, carb cravings often occur in the mid-afternoon, when your energy stores are at their lowest. While a high-carb snack will give you more energy, it will also cause a sudden drop in energy, which will encourage even more unhealthy snacking. Many carbohydrates are also referred to as “comfort foods,” which people associate with pleasant feelings. When you need a jolt of energy or a mood enhancement, it is natural to turn to the foods that have created those feelings in the past. Instead of reaching for a bag of pretzels or a few (or maybe more) of your favorite cookies, eat a handful of nuts and dried fruit or yogurt to give you the energy you need. The fiber in the nuts will help you to feel full for longer, while the low-glycemic fruit will help to stabilize your blood sugar so that your energy stores aren’t depleted as quickly. Adding a source of protein like yogurt, which takes longer to digest, can also slow down your body’s response to the carbohydrates.

Caffeine

Do you reach for a caffeine fix every time you’re feeling tired? Those who have serious cravings for caffeine throughout the day are most likely suffering from an addiction to caffeine. Caffeine stimulates activity in the brain, which in turn, causes the release of the hormone adrenaline. Despite achieving the desired effect, after the dose of caffeine wears off, it often creates a craving for additional caffeine to recreate the effect. There are healthier, more effective ways of preventing fatigue throughout the day. First, make sure you are getting enough sleep! Second, exercise daily. Although many people mistakenly think that they will be more tired by exercising, they are actually wrong. Overall, exercise will increase your energy level and will enable you to overcome your food cravings. Lastly, make sure you eat a healthy snack that is high in protein and whole grains every few hours to maintain your energy.

Fat

When most of us crave fat, we don’t reach for a packet of nuts or a spoonful of flaxseed oil. Instead, we look for sources of saturated fats, such as potato chips, or snacks that satisfy our sweet tooth and our fat craving. Essential fatty acids are healthy fats that contain vitamins A, D and E, which your body uses for healthy skin, hair and nails. Because most Americans eat a diet that is lacking in these essential fats and oils, your body may crave them regularly. Unfortunately, when you respond by eating saturated fats, your body will continue to crave the fat it really needs. Fat also adds flavor and variety to our foods, which can be obtained by adding other healthy foods to your dishes. The next time you’re craving fat, try eating nuts or seeds, avocados, or salmon and tuna. As a healthy substitute for vegetable oil, use olive oil when cooking.

******Food cravings are natural and unavoidable. However, they don’t need to be detrimental to your health if you respond to them appropriately. Stop and think about the real reasons behind your cravings and find solutions that will satisfy them and, at the same time, improve your health. Listen to your body, but don’t let it control you!!!!! For more tips and advice, CHECK THIS SITE OUT for great guidance. 

Have a good day!

xoxo, Ash

WHAT- THIS ISN'T A DIET! It's a LIFESTYLE!

DIETING CAN BE FUN. HERE ARE SOME EXAMPLES OF HEALTHY MEALS YOU CAN EAT FOR BREAKFAST, LUNCH AND DINNER....MAYBE EVEN DESSERT :)

Breakfast:

Banana Nut Oatmeal

By combining Resistant Starch powerhouses banana and oatmeal, this morning meal alone gets you halfway to your goal of 10 grams daily. The walnuts add some omega-3s, too, to help burn extra fat.

1/2 cup old-fashioned rolled oats
1 cup water
1 banana, sliced
1 tablespoon chopped walnuts
1 teaspoon ground cinnamon

1. Combine oats and 1 cup water in a small microwave-safe bowl. Microwave on HIGH 3 minutes.

2. Top with banana slices, walnuts, and cinnamon.

Serving size: 

Calories 310; Fat 8g (sat 1g, mono1.5g, poly 4.5g); Cholesterol 0mg; Protein: 8g; Carbohydrate 57g; Sugars 16g; Fiber 9g; RS 5.2g; Sodium 0mg

Lunch:

Chicken Pita Sandwich

1 cup baby spinach
4 ounces cooked skinless, boneless chicken
1/2 cup sliced red bell pepper
2 tablespoons low-fat Italian vinaigrette
1 (6-inch) whole-grain pita, cut in half

1. Combine spinach, chicken, bell pepper, and vinaigrette in a bowl; toss gently.
2. Serve in pita halves.

Serving size: 

Calories 400; Fat 10g (sat 1.5g, mono1.5g, poly 2g); Cholesterol 95mg; Protein: 43g; Carbohydrate 36g; Sugars 5g; Fiber 6g; RS ; Sodium 670mg

Dinner:

Chicken Pasta Primavera

4 ounces dried whole-grain pasta
2 teaspoons olive oil
4 ounces skinless, boneless chicken breast, cut into strips
2 cups chopped tomato
1 onion, sliced
3 garlic cloves, minced
1 teaspoon dried oregano
Salt and pepper to taste
1 medium zucchini, sliced lengthwise into ribbons
2 tablespoons grated Parmesan cheese

1. Cook pasta according to package directions, omitting salt and fat. Drain.

2. Heat oil in a nonstick skillet over medium heat. Add chicken; cook 5 minutes.

3. Add tomatoes, onion, garlic, oregano, salt, and pepper to pan; cook 8 to 10 minutes.

4. Combine chicken mixture, pasta, and zucchini ribbons; toss gently. Top with Parmesan.

Serving size: 

Calories 410; Fat 9g (sat 2g, mono3.5g, poly 1g); Cholesterol 40mg; Protein: 28g; Carbohydrate 61g; Sugars 13g; Fiber 12g; RS 2g; Sodium 480mg

Dessert :)

Dark Chocolate & Oat Truffles

What's not to love about chocolate and peanut butter, especially when both are high in MUFAs? As a bonus, the oats provide resistant starch.

2 tablespoons peanut butter
2 tablespoons 1% low-fat milk
1/4 cup semisweet chocolate chips
3/4 cup old-fashioned rolled oats

1. Heat peanut butter, milk, and chocolate chips in a saucepan over low heat 3 minutes or until chips melt.

2. Stir in oats. Remove from heat.

3. With a spoon, small ice cream scoop, or melon baller, drop 8 ball-shaped portions on a wax paper?lined baking sheet. Let set in fridge 10 minutes.

Serving size: 

Calories 160; Fat 8g (sat 3g, mono3.5g, poly 1.5g); Cholesterol 0mg; Protein: 5g; Carbohydrate 19g; Sugars 7g; Fiber 3g; RS 1.7g; Sodium 40mg

This is just some examples of healthy nutritious meals you can eat in the day to keep your body right and energized. For more help and tips------------------>CHECK THIS OUT <-------------------------------------------------- TO CONTINUE YOUR HEALTHY JOURNEY

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