Finding Balance Through Health And Wellness

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Your Quality of Life Can Be Measured in your Actions

Your Quality of Life Can Be Measured in your Actions

Being Proactive About Your Health is Worthwhile Work There are so many reasons why your health is worthwhile to work at, but at the top of the list is that you matter- you make the world a better place. Your existence brings value to those around you and although it might not be voiced as it should, you are appreciated. Good health allows you to enjoy your life, those around you, and all the…

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Macronutrients

  Macronutrients are the nutrients that your body uses for energy. Macronutrients consist of carbohydrates, proteins and fats. While each of these macronutrients provides calories, the amount of calories that each one provides varies:

Carbohydrate provides 4 calories per gram.

Protein provides 4 calories per gram.

Fat provides 9 calories per gram.

The Breakdown

Carbohydrates

The three major…

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My Favorite CrockPot Meals

My Favorite CrockPot Meals

Tuscan Chicken Stew

Ingredients

8 boneless chicken thighs

1/2 cup sliced carrots

1/4 cup chopped celery

1/2 cup diced onion

2 cloves minced garlic

1 cup diced tomatoes

2 cups cubed potatoes

2 cups chicken stock

1 tbsp tomato paste

3 tsp balsamic vinegar

1 tbsp rosemary

Instructions

Toss chicken, carrots, celery, onion, garlic, tomatoes, potatoes, chicken stock, and tomato paste, into the slow…

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Cole Slaw

  2 cups purple cabbage, shredded

1 large shredded carrot

1⁄4 cup shredded onion

1 1⁄2 teaspoons ground cumin

3 1⁄2 tablespoons lemon juice

1 teaspoon sea salt

1/3 cup olive oil

1/3 cup avocado mayo

1 tablespoon minced garlic

Combine all ingredients in a serving bowl. Mix and serve.

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Chimichurri Sauce 1 cup (packed) fresh Italian parsley 1⁄2 cup olive oil 1/3 cup vinegar 1⁄4 cup (packed) fresh cilantro…

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Healthy Habits Tracking Accountability Group

Healthy Habits Tracking Accountability Group

Hi,

I hope you had a wonderful holiday and are ready to focus! I started the first flight of my Healthy Habits Tracking Accountability Group last week Monday and my clients are off to great start. I wanted to reach out and invite you to start in the second wave beginning 1/6! 

Here’s the summary. Each day you will track 5 categories of healthy habits to adapt:

5 servings of veggies daily 

4…

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How You're Sabatoging Your Success

How You’re Sabatoging Your Success

I’ve come to the conclusion that it’s highly likely we are all getting in our own way. It’s a hard topic to discuss because even I’m insecure about the things that hold me back. But it’s time to clear the air and get out of our own heads.

Don’t measure your success based on other’s success. Define your goals and what success looks like for you personal. You absolutely should have role models but…

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No Mess Shrimp Boil

No Mess Shrimp Boil

Ingredients

Makes: 8 Servings   Serving Size: 1.5 Cups

1 Pound Baby Yellow/Red potatoes, halved

3 Ears Corn, cut in thirds

1 Ring Spicy Sausage (Like Andouille), sliced

1 Pound Shrimp

1 Lemon

3 Cloves Garlic, diced

¼ Cup Unsalted Butter

2 Tbsp Old Bay Seasoning

Parsley

Directions

Preheat oven to 400℉.

Parboil potatoes, toss corn in for the last 5 minutes.

Arrange sausage, potatoes, shrimp, and…

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Ingredients

Brussels Sprouts

Olive Oil

Balsamic Vinegar

Pinch Black Pepper

Pinch Salt

Directions

Preheat the airfryer for 5 minutes at 350℉.

Chop off the stems of the brussels sprouts, then take the leaves off. You can roast or discard the centers.

Toss the sprouts leaves in olive oil, balsamic vinegar, salt and pepper, to evenly coat.

Add the brussels sprouts leaves to the airfryer basket, set timer to 15 minutes.

Shake the basket halfway through to ensure even roasting.

~Sara Flitter

Brussels Sprouts “Chips” Ingredients Brussels Sprouts Olive Oil Balsamic Vinegar Pinch Black Pepper Pinch Salt Directions Preheat the airfryer for 5 minutes at 350℉.

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Sweet Potato Waffles

Ingredients

Makes: 6 waffles   Serving Size: 2 waffles

2 sweet potatoes

3 eggs

1 tsp cinnamon

¼ tsp nutmeg

Pinch of salt

Olive oil spray or spray of your choice (ex. avocado oil or coconut oil)

Directions

Grate the sweet potatoes, peel and all.

Combine grated sweet potatoes and eggs in a large bowl.

Add cinnamon, nutmeg, and salt.

Turn waffle maker or panini press to medium-high heat, allow a…

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Ingredients

Makes: 2 servings  Serving Size: 1 Cup

1 Peach (or 1 Cup canned peaches in fruit juice), diced

½ Cup Blueberries, divided

½ tsp Vanilla Extract

½ Tbsp Ground Flaxseed

1 Pinch Cinnamon

1/2 Cup Rolled Oats

1 Cup Water

Toppings

Walnuts

Almond Butter

Maple Syrup

Directions

Chop and combine peaches, ½ of the blueberries, vanilla, cinnamon, flaxseed, oats, and water in a small saucepan.

Cook over medium heat until the oats reach your desired consistency.

Transfer to a bowl and top with remaining blueberries, walnuts, almond butter, and maple syrup.

~Sara Flitter

Blueberry Peach Oatmeal Ingredients Makes: 2 servings  Serving Size: 1 Cup 1 Peach (or 1 Cup canned peaches in fruit juice), diced…

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Cajun Lime Salmon Fillet

Cajun Lime Salmon Fillet

Ingredients

Salmon Fillet

Cajun Seasoning

Black Pepper

Salt

Lime

Directions

Set airfryer to 375℉, preheat for 5 minutes.

Season the fillet with a pinch of Cajun seasoning, salt and pepper.

Cut lime into slices and place 2-3 slices on the salmon.

Place in the airfryer basket and set timer to 8 minutes. The internal temp of the fish should be at least 145℉. Once it’s flaky, you will know it’s done.

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Spicy Chicken Salad

Whatever’s in the fridge salads are notoriously easy. Play around with ingredients you like.

Ingredients (per serving):

-6 oz. Chicken Breast (pre-baked, grilled, or crock potted) 

-1/4 cup Chopped Carrots

-1/4 cup Copped Red Onion

-1/4 cup Chopped Bell Peppers

-1/4 cup Cherry Tomatoes

¼ cup Chopped Cucumber

– 2 tbls. Primal Kitchen Chipotle Lime Avocado Oil Mayo

Directions:

Bake and chop…

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Sleep Yourself Skinny

Waking up for work at four in the morning has brought my awareness to the value of sleep, better yet- my dependency on sleep. While it might seem like a vow of commitment and a great jump to your day, waking up too early might do more harm than good. It’s common knowledge that not getting the proper amount of sleep can impair your mood, memory, cognitive function, immune system, and overall…

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Protein Muffins

Try this sweet recipe to curb your sweet tooth and add extra protein to your day!

1 CUP OATS 2 EXTRA RIPE BANANAS 6 SCOOPS VANILLA PROTEIN POWDER 1 TABLE SPOON BAKING SODA 1/2 CUP CHOCOLATE CHIPS 1/2 CUP EGG WHITES 1/2 CUP APPLESAUCE INSTRUCTIONS: (PREHEAT OVEN TO 350)

1)MASH BANANAS AND MIX WITH EGG WHITES & APPLESAUCE.

2)MIX IN DRY INGREDIENTS: OATS, PROTEIN POWDER, BAKING SODA, AND CHIPS.

3)S…

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Cardio is Making You Fat   Cardio, which is short for cardiovascular work does just that- works your cardiovascular system. The purpose of the cardiovascular system is simple: Transport oxygen, nutrients, and hormones, protect the body with white blood cells and antibodies, and regulate body temperature. 

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Sometimes you find yourself in the middle of nowhere, and sometimes in the middle of nowhere you find yourself.

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