Call to Action- Let’s Get Fit For Summer

With the warm weather upon us, we are reminded that summer is coming. I for one am so excited to do more outdoors. I just wish I didn’t have to cook dinner when I come home! Looks like I’ll be making more on the grill.

That being said, what I also love about this time of year is how committed people are to their health and fitness goals.

What are you doing to get fit? Is it working? Are you open to something NEW?

Last year, I started helping people achieve their health and fitness goals, and it has been the most rewarding experience.  A few highlights include

  • A mom who was on the verge of tears daily who is now content and enjoying her kids childhood
  • SEVERAL running PRs (2 5Ks improved by 4 minutes and a half marathon by 20)
  • 30 lb weight loss
  • A few women who were able to advance their yoga practice (hello headstand)
  • New friends made by all

I am looking for women, specifically working moms with little time on their hands. People who aren’t the best cooks and need quick and easy kid friendly recipes. Women who rarely take the time to take care of themselves and always put everyone else first. Women who are exhausted and just don’t know how they could possibly even find time to exercise. Women who have a gym membership, but never go. Women who are living on coffee for breakfast or their go to cereal they have been having since their college days. Women who used to have time to train for races before they had kids but now running takes too long.

I’m looking for you, because last year I was you! 30 minute workouts, easy food, and most of all SUPPORT have changed my life.

I’m not saying I can change your life, but you can. The power is in your hands and I have had the pleasure to connect with so many women this year, women who were hanging on my a thread and now just feel good.

MAY 1st is the start date. Send me a message and we’ll work together to find something that will work for your unique situation and preferences.

We are going to have an awesome summer, you ready to join us?

Jessica Heidi's photo.
Advertisements

Fact Friday- Omega-3 Fatty Acid

Don’t be scared of the word “fat.”  Fat is essential in our diet for our cells to function properly in our bodies.

I am going to throw some serious science at you guys today!  As always my takeaway message is eat in moderation.  Here try to eat foods high in Omega 3s (list below) and try to minimize Omega 6 rich foods (processed foods, certain oils etc)

What is the Difference?

Omega-3 and Omega-6 are a chemical class called fatty acids.  The # corresponds to which carbon has the first double bond (Start counting from the right, and each point is a carbon)

Omega fatty acids UK

Your body does not produce Omega-3 fatty acids, so you need to obtain them from your diet.  Two crucial ones — EPA and DHA — are primarily found in certain fish. ALA (alpha-linolenic acid) is found in plant sources such as nuts and seeds. Not only does your body need these fatty acids to function, but also they deliver some big health benefits such as lowering the risk of heart disease, depression, dementia, and arthritis.

How do they do this?  They set off signals in our bodies to reduce INFLAMMATION.

Omega-3s curb inflammation in the blood vessels (and the rest of your body), this especially helps your heart.  At high doses they also make abnormal heart rhythms less likely and lower your level of blood fats called triglycerides. Finally, they can slow plaque buildup inside the blood vessels.

Omega 6 vs Omega 3

This may seem like a scary crazy image- but the takeaway message here is Omega 3s set off your metabolic pathway to release anti-inflammatories in your body.  How cool is that?!

Where to Get Omega 3s

When possible, try to get omega-3 fatty acids from foods. Aim to eat fish high in DHA and EPA omega-3 fatty acids two to three times a week.

These include:

  • Anchovies
  • Bluefish
  • Herring
  • Mackerel
  • Salmon (wild has more omega-3s than farmed)
  • Sardines
  • Sturgeon
  • Lake trout
  • Tuna

Good food sources of ALA are:

  • Walnuts
  • Flaxseed and flaxseed oil
  • Canola oil
  • Soybean oil

While foods containing omega-3 fatty acids have health benefits, some — like oils and nuts — can be high in calories. So eat them in moderation.

 

So I threw a lot of complicated stuff at you-  takeaway message….  Live in moderation.  Try to eat foods high in Omega 3s and minimize your intake of processed foods and oils.

Happy Friday!

Any requests?

Almond Crusted Chicken 

  First of all… Happy St. Patrick’s Day! 
Tonight I wanted to make some Almond Crusted Chicken.  It is absolutely delicious, healthy, and the kids LOVE it.  

Here is the official recipe- but I modified because that’s just too many ingredients for this busy mom and Samantha is allergic to eggs.   
Makes 6 Servings

Ingredients:

6 (4-oz) raw chicken breasts, boneless, skinless

1/2 cup almond flour

2 cloves garlic, finely chopped

1 1/2 tsp. finely grated lemon peel (lemon zest)

1/4 tsp. sea salt

1/4 tsp. ground black pepper

1 large egg, lightly beaten

1/4 cup water

1 Tbsp. olive oil

3 tsp. olive oil

6 cups mixed vegetables
Directions:

Preheat oven to 425 degrees.

Place a chicken breast on a cutting board. Hold it flat with the palm of one hand and, with a chef’s knife in the other hand, carefully slice it in half horizontally (parallel to the cutting board). Repeat with the remaining chicken.

Place each chicken breast half between 2 pieces of plastic wrap and pound with a mallet or tenderizer until 1/4 inch thick (or about twice the original size). Set aside.

Combine almound flour, garlic, lemon peel, salt, and pepper in a shallow dish; mix well. Set aside.

Combine egg and water in a shallow dish; whisk to blend.

Dip each chicken breast into the egg mixture; dredge in almond flour mixture until evenly coated. Set aside.

Heat oil in a large ovenproof skillet over medium-high heat.

Add chicken breasts; cook for 3 to 4 minutes. Turn chicken.

Place skillet in oven; bake for 10 to 12 minutes, or until a thermometer instered into the thickest pat of each breast reads 165 degrees Fahrenheit.

While chicken is baking, heat olive oil in medium skillet over medium heat.

Add vegetables, cook stirring frequently for 2 to 3 minutes or until tender-crisp.

Serve chicken with vegetables.
WHAT I DID

Almond flour, Trader Joes Salt Grinder Everyday seasoning, garlic salt.  

   
 Cut chicken breasts in half, coated in milk then almond mixture, heated on skillet a few minutes each side then popped in the oven.

  
Side of asparagus, recipe courtesy of my brother in law.  Olive oil, salt, pepper.  Roasted in the oven until crispy, topped with lemon juice.  

Enjoy! 

Ps- for all you amateur cooks out there, I can’t live without this meat thermometer!  You pick the meat (chicken, lamb, pork, steak, turkey) poke the meat, it beeps when it’s cooked.  LIFE SAVER!

  

Ingredients for the beginner cook

I am not a natural cook,  the other day I was on the treadmill and the cooking channel was on.    There were these little snippets in between shows called ingredient intel.  I LOVED it!  

http://www.cookingchanneltv.com/shows/ingredient-intel.html

You can go on any ingredient and learn about the history, how to cook with it, what NOT to do and some fun tips.  Definitely check it out.  

Ingredients for spring are artichokes, carrots, radishes, salmon, and spinach.  

Did you know that carrots that still have their green tops are sweeter?  That mini carrots are tender but full sized have more flavor.    Carrots also cheer you on!

  

Family weekend

I just love family weekends!  My sister in law and family were visiting from MA for the holiday weekend so we all gathered at my mother in law’s house for the weekend!  Nothing like 6 adults, 2 toddlers, and a teenager in one house all weekend.  So fun!   

The kids loved waking up to everyone hanging out.  

 
Saturday we decided to spend the day at iPlay America.  The place was insane!  Like an indoor Boardwalk, arcade, carnival, and sports bar.  There was something for everyone.   

Sam rode her first superman ride with her cousin.

  

Jimmy was in awe.

 
Jimmy liked the spinning dinosaurs.

   He also loved going fast with dad!

  There were games for everyone.

We had a nice dinner out too! 

Sunday was a day filled with art.  We make valentines, we colored, drew pictures, and did some finger painting.  We made a nice big breakfast, pancakes and omelettes!  Dinner was fabulous assortments of soups.  James and I also stole away for a Valentine’s Day lunch.  

Finger painting session.  Jenn made potato stamps!   
My first piece of the weekend 

  Lots of coloring and lots of tea  
My second piece.  Colored pencils and markers

 
Sam is a pro.  

We also got a nice surprise, we had Jimmy sit on the potty and he pooped!!! The first poopie on the potty is a huge deal.  We did a dance. 

  
James and I got our daily workout in too!  Saturday was Chisel Agility and Sunday was Hammer Power.

The kids got one last book out of Gaia before we left.  They really love her!  

  
Monday was our last stay home day.  We spent the morning at the gym.  I ran 5.5 miles on the treadmill while I watched Downton Abby.  The kids got in a good monkey maze session too. It snowed a bunch today.  I made it to the grocery store and stocked up on fruits and veggies!  

Onto another week!  I hope everyone had a wonderful holiday weekend!