5 Tips to Stay Healthy

Kimberly’s 5 tips to Stay Healthy
2 years ago
1 year ago
Thanksgiving- Brandons super thin face!!
^Me

1.) Eat a Healthy Breakfast– This will help you feel full during your day and it will help you to avoid that mid morning snack. A good breakfast is not a bowl of cereal, muffin, bagel, Fruit and yogurt parfait. You need protein in your breakfast- get back to basics and try Bacon and Eggs, omelets, Sausage or with Christmas coming up- a ham, peppers and egg omelet. I realize it is hard to wake up and make a big breakfast every morning but Bacon can be cooked the night before and preheated in the morning (it will still be crispy and delicious). Avoid sugary and bread filled breakfasts, these will drag you down and make you tired or crash.

2.) Connect with Friends-  I didn’t start my healthy kick until I started working with one of my close friends who is a runner. She was always keeping me up to date on her food choices, giving me tips, encouragement and even convincing me that I wouldn’t die if I tried to run a 5k. One of our other friends and I signed up for a 5k- ran/ walked it (more walking than running) and then we just kept going. In November we all did the Richmond marathon series together. Our friend did the full, I did the half and our other friend did the 8k. We worked as a team and still support each other constantly through blogs, texts etc.. If it weren’t for my group of friends and my amazing husband,  I would not have been able to make a drastic health change in my life. It is important to surround yourself with people who encourage you and try to build you up and occasionally walk or run with you. It is easy to slip up when you know no one will ask you about it. I call my sister at least 3 times a week and check up on her exercise and diet- she knows I am going to check so she keeps trying! Find a Friend, join a running club, join a gym and go to a class!

Kelli and I doing our first Triathalon

3.) Turn off the TV- I saw a shirt during a race that said “It doesn’t matter how slow you go, you will still beat the couch potatoes.” There is nothing on TV that can’t wait and now with the DVR and Netflix, you can always save your shows. My husband and I quit watching TV so much- we canceled our cable. Once we started eating healthy, we have so much energy. Now we come home and go for a walk, fix up the house, run, gym, swim etc… It has made a huge impact in our lives- we have great conversations and realized that TV cuts into so much quality time. Maybe you can’t cut it out all together- at least cut back- try to make a rule that you can only turn on the TV after you have done some physical activity for 45-60 min. A walk, Vacuum, SEX! Whatever you want- Get up and MOVE before you sit and veg out. You aren’t going to achieve your goals from sitting.

4.) Sleep–  This is so hard with our busy lives- work, meals, cleaning, relationships… Your body needs to rest- This is the hardest rule for me to follow because I am naturally a terrible sleeper. It runs in my family. If I can’t manage 8 hours of sleep every night, I try to sleep in late on Saturday or Sunday. This means clearing your schedule to get important sleep that your body needs.

5.) Don’t Diet- Being healthy isn’t about being on a diet. I haven’t been on a diet in a long time and I am losing weight, gaining energy and feeling full and satisfied. In order to succeed and keep weight off, you need to have  a lifestyle change. Don’t go on slim fast- you can’t afford to live on it. Don’t do anything that you can’t see yourself doing forever! You need to start making healthy choices in your foods and eliminate some bad choices. Start small and continue to weed out or add in. I started doing Medifast when I first wanted to lose weight. I lost weight on it but realized that I couldn’t live like this forever so I went off of it and started to find better ways to eat. Medifast taught me how to control my eating and gave me an idea of what full and hungry felt like. It taught me to eat 5 small meals and 1 big dinner but I just can’t afford to stay on it forever. I realized that what works for me to feel healthy is Paleo- I am not saying that I won’t ever have cheats here or there but I love the organic, natural eating. My body feels clean, I have energy, I run faster and I am never hungry. I had a friend ask me last night if I counted calories. I said “NOOOOoooo, I eat whenever I want”. When you eat Meat, nuts, Veggies, Fruits etc., you don’t need to count calories because it flows through your body and you don’t ever get stopped up or bloated or a gross feeling. Maybe Paleo isn’t for you, try what Amanda is doing and see if the 5 small meals and 1 lean and Green dinner is better. Maybe non of these work for you and you have a better option. Share with us so we can learn from you!

Courtesy of FitBomb.com

 

Spaghetti Squash with Venison Sauce

 Going out for a long run or putting in an extra long session at the gym? Your body often feels better when you have a belly full of pasta (before or after). Try this healthier alternative to pasta!
Fresh and delicious. Here I made it with a meat sauce but it also tastes good with butter (grass fed if paleo), salt and pepper. If you aren’t on Paleo- try it with some Parmesan cheese.
Ingredients:
  • 1  Spaghetti Squash
  • 1 lb. Meat- I used Venison. (You can use chicken, beef, or Turkey)
  • 1 jar Pasta Sauce- I use Classico Tomato and Basil (has all natural ingredients, salt is listed last)
  • 2 Cloves of Garlic, minced
Process:
Spaghetti Squash:
  1. Stab Spaghetti Squash 5-8 times
  2. Place in a Microwave safe bowl and Microwave for 8 minutes
  3. Flip squash over and microwave for another 7 minutes
  4. Remove from Microwave and let cool for 5 minutes
  5. Cut open squash and scoop out the seeds in center
  6. Use a fork to scrape out the spaghetti squash

 

 

 

 

Venison Sauce Process:

  1. In a saucepan, brown venison completely.
  2. Add 2 cloves of mince garlic. Allow to simmer for 2 minutes.
  3. Pour in 1 jar of Pasta Sauce. Allow to simmer until warm.
  4. Plate Spaghetti and pour sauce over top.
  5. Serve with spinach salad and Enjoy.

Make It Paleo- Gingerbread Cookie Night

Last night we had a holiday cookie party with our fellow Paleo friends Wes and Erin and their adorable kids. We got into the holiday spirit and enjoyed a wonderful night of great food, great friends and  delicious Paleo Gingerbread cookies.
We used the recipe from Make It Paleo

Making the dough!
Baking Time
Even Baby Joel is enjoying cookie night
Boys getting busy in the Kitchen
For the big cookies we used parchment templates and the kiddo’s got to cut them out! CUTE!

 

Enjoying their “Gingy man”
Primal “Gingy men” by: Elliot

What a great night! So glad we have awesome  Paleo friends in the area.

Paleo Power

A little Tuesday encouragement! Today I spoke with Brandon and he said he was sick and going home to take NyQuil and sleep. I went to dinner with some girlfriends and when I came home 4 hours later- Brandon had fixed himself dinner, loaded the dishwasher, cleaned up the house and wired up a new outlet for our new freezer in the garage. I was shocked! The old Brandon would have come home, turned on the hockey game and fallen asleep. I was so encouraged by his energy tonight. This is a testament to a good diet, exercise and a healthy lifestyle, even when you are sick, you are still motivated.

~In the cold winter months, encouragement to get out and move is hard to find. Post these quotes somewhere as a reminder! 

What has motivated, encouraged and kept you going this week? Any advice or ideas to share?

Garlic Herb Flank Steak and Cauliflower Mash

 Tonight I made Garlic and herb marinated Flank steak, Mashed Cauliflower and Asparagus. This was my attempt at having a hearty steak and potatoes dinner (just like a gourmet steak house, except on my couch watching Christmas movies!!!!!)  The steak was flavorful and juicy, I am in love. Brandon is a steak and potatoes kind of guy and he really enjoyed this meal and has requested to have it more often. I know he was missing potatoes but I think he will be Just Fine.

Garlic and herb marinated Flank Steak

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Beautiful Blueberry Bread

Traveling can be tricky when you are trying to make a good lifestyle change. The best way to stay on track is to bring some of your go to items home. If someone has dessert- make sure you have your own sweet to snack on. It is all about planning ahead and keeping your ultimate goal in mind. *Your goal to be a healthier you!* My last tip- Always pack your workout gear and find new places to take a hike, run or bike if possible.
Tomorrow we head to Maryland to go to visit our family! I made Paleo Crunch, Apple Bran Muffins, packed fruits and veggies and ingredients to make Zucchini Lasagna (per my families request). I also worked on a bread. Normally I make a Blueberry buckle that is to die for (sooo not healthy). This was my attempt to make a healthier alternative to that treat. Hopefully my family will approve.
Beautiful Blueberry Bread
Ingredients:
  • 3 eggs
  • 1/2 Cup Honey
  • 1 tsp Vanilla Extract
  •  2 1/2 Cup Blanched Almond flour
  • 1/2 tsp Salt
  • 1/2 tsp Baking soda
  • 1 Cup Fresh blueberries

Process:

  1. Preheat the oven to 350
  2. Whisk together the eggs, honey and Vanilla.
  3. Add  in the  flour, salt and baking soda
  4. Fold in the  fresh blueberries, carefully so you don’t break the blueberries open!
  5. Rub coconut oil on a loaf pan and pour in the batter.
  6. Bake for 40-45 minutes until a toothpick comes out clean.
  7. Cool on a cooling rack for 20 minutes

Enjoy, these are perfect with a cup of coffee for breakfast or dessert!

Bad picture from my phone but it is delicious to eat!

mini~ meatloaf and Cauliflower rice

Cauliflower has so many uses, one of my favorites is Cauliflower Rice. It is a great addition to this Meatloaf.

Mini- Meatloaf

Ingredients: 

  •  1 LB. Ground meat ( I used beef)
  • 1/2 green pepper, chopped finely
  • 2 cloves of Garlic, minced
  • 7oz. tomato sauce
  • 1 egg
  • sea salt and pepper to taste

Process:

1.) Put all ingredients in a large bowl. Stir well.
2.) Fill medium size muffin pan 3/4 of the way up with    meatlof.
3.) Brush with a little left over sauce.
4.) Bake for 20 minutes.

 

 

Cauliflower Rice:

  • 1/2 head of cauliflower
  • 1 TBS coconut oil (any oil will do but I use coconut for Paleo)
  • 1 clove garlic, minced
  • 1tsp Sea Salt
  • 1tsp Pepper
  • 1 tsp Rosemary

I used half of a head of Cauliflower to serve 2 people. It was enough for 4 servings!

Process:

1.) Wash cauliflower and de-root it.
2.) Cut it in half and place florets in a food processor. Grind it until it is a small rice consistency.
3.) In a skillet add oil and garlic. Allow to saute for 3 min.
4.) Add Cauliflower rice to the skillet and allow to Saute for 5 more minutes. Mix often and do not let it brown.
5.) While the rice is cooking you can add fresh seasonings. I chose to add Pepper, Rosmary and Sea salt.

Zucchini Lasagna

Comfort food is a must when you are feeling under the weather. Being a school teacher, this is too common for me in the Winter months of cold, tissues and snotty 6 year olds! I just needed something warm to eat tonight.

Zucchini lasagna

Ingredients:
2 yellow zucchini’s sliced very thin. (you can use green as well)
1 1/4 Cup Sliced Mushrooms (Optional)
1 LB. of ground meat (I used turkey tonight)
3 cloves of Garlic, minced
1 small green pepper, Chopped
1 small onion, chopped
1 can of tomato paste (6 oz.)
1 can of tomato sauce (15oz.)
1 TBS fresh parsley
1 TBS fresh basil
1 TBS oregano
Sea salt and pepper to taste

*If you are in a hurry- you can use a jar of pasta sauce rather than the last 5 ingredients. Go for one with the most natural ingredients and one that has no salt or salt listed towards the end of the ingredient list. We like Classico tomato and Basil.

1.) Brown ground meat in large skillet on medium heat, stir often.
2.) Add Peppers, onions and Garlic to the meat and allow to simmer for 5 min.
3.) Stir in tomato paste and sauce, fresh herbs and salt and pepper. Continue to stir often.
4.) Bring sauce to a light boil, remove from heat.
5.) Grease a 9″x13″ baking dish. (Paleo- use coconut oil)
6.) Place a thin layer of meat sauce (1/2 inch) in the dish.
7.) Layer Zucchini (and mushroom if desired) over sauce, and repeat, alternating layers.
8.) Cover with tin foil.
8.) Bake at 325 F for 15 minutes, remove foil, increase temperature to 350 and bake for another 15min.

Ground turkey, peppers, garlic and onion
Garlic and Zucchini
Ready to be baked!
Enjoy with a nice Salad!