Category: Health

Categories
Dinner Health Recipes

White chicken chili recipe + tips

I am making white chicken chili today. I’m posting the recipe here as well as a few tips that go with the territory!!

White chicken chili

Ingredients:

  • 3 cups cooked chicken
  • Garlic (6 cloves worth)
  • 3 cans northern beans
  • 40 ounces of chicken broth
  • 1 cup chopped onions
  • 1/3 cup fresh jalapenos, chopped
  • 2 tsp EVOO
  • 2TBS Southwestern seasoning
  • 1/4 cup lime juice
  • 1/4 cup cilantro
  • Avocado/cheese

Instructions:

Drain all cans of beans, set one aside in bowl. Add garlic to bowl, mash bean mixture together. Allow oil to warm in dutch oven/pot then add onions & jalapenos. Let cook for 4-5 minutes until onions translucent. Add in chicken, bean mix, beans, broth, seasoning and lime juice. Bring to a boil reduce and simmer for 25 minutes. Snip cilantro and stir into chili just before serving. Add cheese and/or avocado as desired.

Portion Fix: 1 red, 1 yellow, 1 blue (if you add cheese and avocado)

Tip #1: Give them the goods. My husband eats what I eat. But I add cheese for him or sometimes crackers or something. That way I’m not cooking twice but I can still stay on the 21 Day Fix.

Tip #2: When you make a recipe, automatically double or triple it every time. When you do, you’ve “meal prepped” lunches or lazy Sunday leftovers! Good job you!!!! =D

Tip #3: Many recipes, like this one, originally called for rotisserie chicken. I’m telling you that’s an option if there IS NOTHING ELSE but it’s loaded with sodium and preservatives so it’s not the best choice. Instead, poach 2-3 chicken breasts and shred them. Much healthier and not difficult. Then I even use my stand mixer to shred them.

Categories
Fitness Health

Unassisted Bathroom Trips for Life

We don’t know about you, but we’ve thought long and hard about this oddball topic: we would like the dignity of being able to take ourselves to the bathroom for as long as possible in our older years.

No really, this is something every human desires but possibly not something every human thinks about. So, if we all want to be able to go to the bathroom unassisted, how do we do that?

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Take care of your body so it will take care of you.

Your body has gotten you through a lot in your life, we know that’s true! But, if you want it to keep getting you through, you’ve got to take care of it. By that we mean feed it right, workout, destress, laugh a lot and sleep well. Take care of your body and it will take care of you. None of that comes automatically, you’ve got to plan and be strategic in achieving those aims for your health.

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Build balance

Balance is one of the best ways to maintain vitality as you age. Balance comes in all different shapes and sizes but everyone is capable of improving their balance. Moreover, many folks don’t realize that balance is something you have exercise in order for it to grow as a muscle. And, it will grow as a muscle!

During our small group personal training classes, we focus heavily on core- yes we do serious core exercises every single workout. We also incorporate Yoga and Pilates into our workouts. Finally, we do a lot of moves that require stabilizing muscles to activate which typically incorporate alternating legs or arms!

  • We call this the 1, 1, 2 press. DWe call this the 1, 1, 2 press and it's a chest/shoulder burner. During this entire exercise, you're holding the weights up in the air. You alternating lowering one, then the other, then both and press both back up. Then, you lower one, the other and both again. In this way, you are constantly having to stabilize the weight up in the air.uring this entire exercise, you're holding the weights up in the air. You alternating lowering one, then the other, then both and press both back up. Then, you lower one, the other and both again. In this way, you are constantly having to stabilize the weight up in the air.
    We call this the 1, 1, 2 press and it’s a chest/shoulder burner. During this entire exercise, you’re holding the weights up in the air. You alternating lowering one, then the other, then both and press both back up. Then, you lower one, the other and both again. In this way, you are constantly having to stabilize the weight up in the air.
  • Side planks all by themselves are evil. Add in a leg raise or even a leg hold and we're really digging deep. Just be sure your entire body is in alignment, head to shoulder to hip to knee!
    Side planks all by themselves are evil. Add in a leg raise or even a leg hold and we’re really digging deep. Just be sure your entire body is in alignment, head to shoulder to hip to knee!
  • Performing a one arm row & opposite leg raise in this, the stork stance, is a more advanced way to work on your balance and your strength at the same time!
    Performing a one arm row & opposite leg raise in this, the stork stance, is a more advanced way to work on your balance and your strength at the same time!
  • Standing kickbacks can be done at any level. Holding a chair will help you balance, but your feet and legs will still be fighting to keep you upright. Here we've added a band for resistance. The trick to feel this in your booty is to lead with the heel!
    Standing kickbacks can be done at any level. Holding a chair will help you balance, but your feet and legs will still be fighting to keep you upright. Here we’ve added a band for resistance. The trick to feel this in your booty is to lead with the heel!
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The reasoning is this: If we have better balance, we can make it to the bathroom, down on the seat, backup and wherever we are going pretty easily.

What are you doing today to help your chances at unassisted bathroom trips for life?

Ideal Balance is The Life Coaching Facility in Navarre, Florida focused on Fitness, Family and Finance. They offer 1-on-1 coaching sessions in person and virtually as well as group coaching, small group personal training and workshops each month. We exist to inject hope and empower people to live the life God created them to live. If you’d like to find out more about working with us, please fill out the contact form below!

Categories
Health

Make your health habits easier

When it comes to being healthy, we all have goals and ambitions. One of the best tricks we can apply is to make the things we want to do easier to do and the temptations we have harder to do.

So, think about the healthy habits you have or want to develop. Then, problem solve on how to make those easier.

For example, if having healthy shakes is part of your daily health routine, a cabinet like this might do you good. Having the ingredients and tools you need to make those shakes easy to get to and easy to put away will make you much more likely to do it.

https://myidealbalance.com/health-fitness-shop/

On the flip side, if you want to avoid temptations like candy, junk food and other stuff, we’re going to recommend you get them completely out of your house. That way, eating unhealthy stuff is harder to do and therefore, just because you’re human, you’ll do it less.

Another example might be you working out. Setting out your clothes the night before is a great way to encourage that habit. In that way, you’re making it easier to do. Schedule it in your calendar and block that time out, once again, making it easier to do. Adding in a coach or accountability partner will make it harder for you to bail on this healthy habit too.

Drinking water is another healthy habit most of us want to do. Keeping your water bottle clean, nearby and full is the way to make this easier. Become the kind of person who always has their water bottle within reach. Make sure it’s a water bottle you like using and that is easy to use as well as easy to clean. All of these minute details will make developing this habit much more likely. On the flip side, if avoiding sugary drinks is a habit you want to lose, the best first step is to keep them out of your home/office.

Think about your healthy habits and temptations. How can you make the habits easier and temptations harder?

Ideal Balance is The Life Coaching Facility in Navarre, Florida focused on Fitness, Family and Finance. They offer 1-on-1 coaching sessions in person and virtually as well as group coaching, small group personal training and workshops each month. We exist to inject hope and empower people to live the life God created them to live. If you’d like to find out more about working with us, please fill out the contact form below!

Categories
Dinner Recipes Uncategorized

Chicken Sheet Pan

Ingredients:

  • 1 medium sweet potato – scrubbed and diced into 1/2-inch-wide pieces
  • 3 tablespoons extra-virgin olive oil – divided
  • 1 1/4 teaspoons kosher salt – divided
  • 3/4 teaspoon black pepper
  • 1 1/4 pounds boneless, skinless chicken breasts – cut into bite-size pieces (about 2 medium breasts)
  • 1 small head broccoli – cut into florets (about 2 cups florets)
  • 1 red bell pepper – cored and cut into 1/2-inch pieces
  • 1 zucchini – halved lengthwise, then cut into 1/2-inch-thick half moons
  • 1 yellow squash – halved lengthwise, then cut into 1/2-inch-thick half moons
  • Zest and juice of 1 medium lemon
  • 2 1/2 teaspoons Italian seasoning
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/4 cup freshly grated Parmesan cheese

Instructions:

  • Place a rack in the center of the oven and preheat the oven to 400 degrees F. For easy cleanup, line a large, rimmed baking sheet with foil. Lightly coat the foil with nonstick spray.
  • Place the sweet potatoes in a large bowl. Drizzle with 1 tablespoon olive oil and sprinkle with 1/4 teaspoon kosher salt and 1/4 teaspoon black pepper. Toss to coat and then spread into a single layer on the baking sheet. Keep the bowl handy. Bake for 10 minutes, or until the sweet potatoes are just beginning to soften on the outsides but are still too firm to eat.
  • Meanwhile, in the bowl that you used previously for the sweet potatoes, place the chicken, broccoli, bell pepper, zucchini, and yellow squash. Drizzle with the remaining 2 tablespoons olive oil. Add the lemon zest and juice, Italian seasoning, garlic powder, onion powder, and remaining 1 teaspoon salt and 1/2 teaspoon pepper. Toss to coat.
  • Transfer the chicken and vegetable mixture to the sheet pan with the sweet potatoes, using a spatula to spread everything into an fairly even layer and stirring it a bit if needed.
  • Return to the sheet pan to the oven and bake for 15 to 20 additional minutes, stirring once halfway through, until the chicken is cooked through and no longer pink in the middle and the vegetables are tender but not mushy. (They won’t be browned and caramelized but will be delicious to eat.) Sprinkle with Parmesan. Serve hot.

Credit:

Categories
Dinner Health Recipes

Chicken Fried Cauliflower Rice

For Chicken:

  • Boil/Bake/Grill/Instant Pot Chicken Breasts
  • Shred/Chop

For Rice:

Ingredients:

  • 2 cups cooked cauliflower rice (I use steamable bag)
  • Coconut oil.
  • Mixed veges/onion/broccoli/whatever you like.
  • 1 egg
  • 2 TBSP reduced-sodium tamari soy sauce.
  • Sea salt & pepper.

Instructions:

  1. Heat oil in skillet.
  2. Add in veges of choice, sauté until softened.
  3. Beat 1 egg, add in and scramble.
  4. Add in chicken & rice, brown a bit.
  5. Add in 2 Tbsp. reduced-sodium tamari soy sauce, sea salt & pepper. Mix everything together.

Categories
Breakfast Health Recipes

Avocado Egg Nests

Here’s a fun and delicious twist on breakfast!

You’ve have bird’s nests, but have you had AVOCADO Bird’s Nests?

Ingredients:

  • Eggs
  • Vegetables for saute
  • Avocado

Instructions:

  • Warm skillet w/ EVOO
  • Slice avocado thinly, allowing for full slices (remove pit & peel)
  • Place avocado slice (or two) on skillet, crack egg and fill in center
  • Saute vegetables on the side
  • Once cooked well, flip entire nest if desired and let cook for 30 seconds or so.
  • Return to original position, top with vegetables & salt & pepper

Enjoy!

Categories
Health

Scale Psychology

Download your Above-The-Scale-Printable!Download

You can’t manage what you don’t measure.

Peter Drucker

The scale gets a bad wrap. That’s primarily because so many of us have a bad relationship with the scale. We’ve allowed ourselves to think and feel so many incorrect things about the scale.

The truth is the scale is simply a great accountability partner. It doesn’t lie. It doesn’t give you unsolicited advice.

The other truth is you need to track many metrics if you’re on a mission to lose weight or shirt sizes.

Stepping on a scale each morning keeps you accountable. But, instead of allowing your thoughts to make it mean something it doesn’t, you can choose to be curious.

The scale is down. Hmmm, what could that mean?

  • My hard work is paying off.
  • I ate well yesterday.
  • I had a good workout yesterday.
  • I’ve been good this week, and it shows.
  • I’ve limited (salt/pork/sugar/alcohol) and I can tell the difference.
  • I’m eating properly so my body is letting go of the stored junk & fat.
  • I’m the incredible shrinking person.

The scale is up. Hmmm, what could that mean?

  • I am gaining muscle.
  • My body is retaining water to heal all the muscles I killed at workout.
  • I had a fun celebration last night and today I’ll get back on track.
  • My body is so surprised I’m crushing it, it doesn’t know what to do.
  • I didn’t drink enough water yesterday.
  • It’s my time of the month!
  • Fitness is journey and no matter what, I’m enjoying it.
  • The scale is stupid, but I’m awesome.
  • Okay, apparently my body swells when I eat (dairy, tomatoes, beef, pork, insert-your-findings).
  • I’ve been off this week and it shows. It only takes one day to get back on track.
  • .01 pounds counts!
Download your Above-The-Scale-Printable!Download

You can choose to see your fitness journey as a science experiment. You’re seeing what works for you and what doesn’t. You’re curious, no critical. You’re engaged, not negative. Most importantly, you won’t stop just because you find new information. You’re going to keep going!

Alright, let’s work through each of these ideas on our printable.

I am a beautiful, awesome person regardless of what this scales says.

You’re awesome before you ever step on the scale. And you’ll be awesome after you step on the scale. You’re beautiful and lovely just the same. The scale has no bearing on that. It is separate information.

This scale is just my accountability partner, it tells me basically what I already knew.

Okay, if you had a bad day yesterday, you’ll know that the scale will report it. If you had a good day, in most cases, the scale will report that too. The scale is your accountability partner. It shows up, everyday, telling you truth! You should show up curious about what the scale reports. What could make it say such things?

The number on this scale has nothing to do with my value as a human. It’s just math.

It’s important to compartmentalize your weight and your value as a human. REGARDLESS of what the scale says, you’re an awesome, loving, creative, caring, kind person. All the scale has to report about you is the weight/mass/stuff that informs your gravitational pull on the Earth. Do not conflate the two!

Regardless of what this scale says, I know I’m putting in the work and I won’t stop!

We have this idea of red light action from our coach Brooke Castillo. Consider your trip to the grocery store. Each time you drive to the grocery store, you’re confronted with red lights. On that drive, you don’t say, “Oh, a red light. Guess I’ll turn around and go home.” No, you accept the pause but you keep going toward your destination. Your fitness journey needs to be the same. Even if you experience a pause or red light, you will keep going. If you commit to keeping going, no matter how slow, toward your goal, you’re guaranteeing your own success!

We want to offer you a free printable to hang over your scale. Weighing in each morning has been proven to help with weight loss, so we want you to get over allowing the scale to make you emotional. Use these scale affirmations to help!

Download your Above-The-Scale-Printable!Download

If you need help & don’t want to do it on your own, let us help! We provide 1-on-1 in person & virtual personal training & weight loss coaching! Fill the form out for more info!

Categories
Breakfast Health Recipes

Banana Berry Smoothie Bowl

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 cup ice
  • 1 scoop Strawberry Whey Shakeology
  • ¼ large banana, cut into thick slices
  • ¼ cup fresh or frozen blackberries
  • ¼ cup fresh or frozen blueberries
  • 2 Tbsp. unsalted sliced almonds
  • 1 tsp. chia seeds
  • 2 tsp. unsalted pumpkin seeds (pepitas)

Instructions

  1. Place almond milk, Shakeology, blueberries, and ice in blender; cover. Blend until smooth.
  2. Place smoothie in a medium bowl. Top with banana, blueberries, blackberries, almonds, chia seeds, and pumpkin seeds; serve immediately.

Categories
Breakfast Health Recipes

Sheet Pan Sweet Potato & Eggs breakfast

Ingredients:

  • Parchment paper
  • 2 medium sweet potatoes, cut into 1-inch cubes
  • 1 medium onion, chopped
  • 2 cloves garlic, finely chopped
  • 1 medium red bell pepper, chopped
  • 1 cup black beans, drained, rinsed
  • 1 cup corn kernels
  • 1 Tbsp. + 1 tsp. olive oil
  • 1 1/2 tsp. chili powder
  • 1/4 tsp. ground cumin
  • 1/4 tsp. ground smoked paprika
  • 1/2 tsp. sea salt (or Himalayan salt), divided use
  • 1/2 tsp. ground black pepper, divided use
  • 8 large eggs
  • 2 Tbsp. finely chopped fresh cilantro

Instructions:

  1. Preheat oven to 400º F.
  2. Line large sheet pan with parchment paper. Set aside.
  3. Combine sweet potatoes, onion, garlic, bell pepper, beans, corn, oil, chili powder, cumin, paprika, ¼ tsp. salt, and ¼ tsp. pepper in a large bowl; toss gently to blend.
  4. Place sweet potato mixture on pan. Bake for 18 to 20 minutes, stirring after 10 minutes. 
  5. Create eight wells in sweet potato mixture. Gently crack an egg into each well. Season eggs with remaining ¼ tsp. salt and remaining ¼ tsp. pepper. Bake for 8 to 10 minutes, or until eggs are set.
  6. Garnish with cilantro; serve immediately. 

Credit: https://www.beachbodyondemand.com/blog/sheet-pan-sweet-potato-hash-with-eggs

Categories
Health Recipes

Sweet Potato Stew

***USES INSTANT POT***

Ingredients:

  • Chuck Roast
  • Sweet Potatoes
  • Onions
  • Jalapenos
  • Tomatoes
  • Mixed veggies (frozen)
  • Beef Bouillon
  • Garlic
  • Salt & Pepper

Instructions:

  • Sear roast in instant pot.
  • Add 1.5 cups water and cook for 30 minutes.
  • Add vegetables, spices + 1 cup water.
  • Cook for 10 more minutes, allow natural release.