Tag Archives: Healthy eating

Let’s Talk About Health

Healthy-LivingI get so frustrated watching TV commercials these days. I swear all you see is commercials claiming “pop this pill and lose weight…..no exercise or diet needed”. Really?! What in the world is in most of those pills? I don’t even want to know. Truly, the thing that disturbs me the most is that we are marketing to people with a true disease, yes obesity is a disease, telling them to keep on living their sedentary unhealthy lifestyles and just pop a pill to deal with the weight. WHAT?!?! NOOOOOO!!! We need to be educating people on how to eat healthy, how to exercise…..how to take care of themselves and get healthy. Believe it or not, the majority of people do not know how to eat healthy, they never had a good example set for them. They don’t know how to start exercising and what to do…..as a community we need to stop contributing to yo-yo dieting and easy fixes and start educating our youth on health and staying physically active. It is a crime that PE is being taken out of schools from budget cuts. I mean, what is wrong with us!?!? How does that seem like a good idea when we have such a problem with obesity in this country?

Let’s talk about some good ways to live healthy:

Walk:

  • Park further away from the door so you have to walk further
  • Walk for 10 minutes at lunch, everyday (if you live in snow, walk around your office)

Exercise:

  • Do lunges, squats, push-ups, crunches, planks – whatever you can think of, during commercials when you are watching TV at night.
  • FIRST thing in the morning – get out of bed and do some jumping jacks, squats, push ups

Your Plate:

  • ALWAYS use a small plate. There is no need ever for a large plate. Put it back and get the small one.
  • Fill half of your plate with vegetables. Every single meal. 1/2 of your plate should always be veggies. The majority of the remaining plate should be protein, with a small portion left for carbs.

Food Preparation:

  • Buy raw vegetables – but when you get home, chop them up IMMEDIATELY and store them in ziploc bags or tupperware. That way when you go to the refrigerator the healthy food is ready available for you.
  • Buy bulk healthy meats (we buy at Costco) – when you get home immediately put them in ziplocs with a marinade and freeze them. That way you can take a lean protein out in the morning and have it ready to grill up when you get home from work, or all your kiddos activities.

The number one thing you have to know is that living a healthy lifestyle does take work. BUT….it is completely worth it, to put in the extra effort and time in order to feel so much more alive. I promise you that if you challenge yourself to move more and eat real healthy foods, you WILL feel like a completely different person. Please, don’t just pop a pill and hope to lose weight. Put in the effort for yourself, because you are worth it.img_1439

#ourprimallife #healthylifestyle #healthyliving #eatwell

Fish for Dinner

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My husband is the sweetest. He came home from a long workday and I had a rough day at home with our kids so he went right to work in the kitchen making dinner! I thought I would share this dinner with you because it was quick and absolutely delicious!!

INGREDIENTS:

2 pieces of white flakey fish (halibut, Mahi mahi, tilapia)
Green Beans
2 pieces of Bacon
2-3 Beets
Pepper
Chili Powder
Salt
Olive oil

DIRECTIONS:

Rub the fish with olive oil and liberally season with chili powder, pepper and some salt. You can then either grill the fish or put it in a 400* over for about 12-15 minutes.

Cut the bacon into bite sized pieces, cook the bacon in a skillet on the stove. Once it is fully cooked, set the bacon aside and sautΓ© green beans in the bacon fat. The green beans will cook down pretty quickly. When they are fully cooked to your liking remove from heat and stir the bacon into the green beans.

Boil your beets. Place beets in a pan and pour in water until beets are full covered. Bring water to a boil then reduce heat and allow the beets to simmer for about 45 minutes. Run under cool water so you can handle the beets. At this point you can easily remove the skin off the beets by just pulling it back with your hand. Chop the beets into bite sized pieces.

*start your beets first thing. Then move onto the fish and green beans/bacon!

Hope you enjoy this easy but absolutely delicious meal!!

#ourprimallife #easydinnerrecipes #homemadefood #fishrecipes

Hamburger Salad – SO Easy and SO Delicious!!!

How many times have you literally had 30 minutes to throw something together and feel like it is just not due-able? Lots of days I feel like I end up rushing to chop up veggies, marinade meat, get things in the oven, etc. Life is just crazy and most days dinner does not go as smoothly as you would have liked. The majority of us chose to get food on the run at a drive-in or at the airport or wherever instead of taking 30 extra minutes to put together a delicious and healthy meal. Believe me, you can make something that is delicious and it doesn’t have to take a ton of time. Last night we had to leave the house at 5:30 to get my husband to the airport so I had to work fast. Here is what was on the menu:

Hamburger Salad

Ingredients:

Grass-fed Ground Beef

Lettuce

Red Onion

Bell Peppers

Cucumber

Avocado

Chili Powder

Pepper

Garlic

Oregano

Olive Oil

Balsamic Vingar

Sriracha

Cheese Slices – of choice

Directions:

I bought 1.5 lbs of grass-fed ground beef. Put in a bowl add 2 cloves of finely minced garlic, chili powder and pepper to taste. Make into patties.

Chop a slice of cheese per patty.

Chop up cucumber, bell peppers, lettuce, and onion.

Mix the lettuce and veggies together in a salad bowl.

Use a large skillet over medium heat to cook the hamburger patties. Cook on one side until the meat is browned and about 1/2 way fully cooked, then flip. Once they are almost completely cooked add the cheese on top of the patties and put a lid over the skillet for a minute so the cheese will melt.

Remove hamburger patties from the heat and set aside to cool down slightly.

At this point chop up the avocado and add over the top of your salad.

Chop up the hamburger patties and add to the top of the salad.

Drizzle on your dressing and some sriracha and you are ready to ENJOY!!!

***We like to make our own salad dressing because then you know what is in it AND it tastes so much better than store bought dressing!

Directions for Dressing:

2/3 Olive Oil

1/3 Balsamic Vinegar

2 cloves of finely chopped garlic

Pepper

Oregano

Mix all together in a jar and shack up to combine. We like to have fresh dressing in our refrigerator as often as possible so that we do not have to make it on the spot for dinners like this one. But it is quick and easy to make on the spot.

KIDS DON’T EAT SALAD?!?

WHAT TO DO IF YOUR KIDS WON’T EAT SALAD….make them hamburgers on a piece of lettuce with some fruit on the side. Typically our 9 year old LOVES to enjoy a salad, but last night she really just felt like a hamburger. So we put the hamburger over a piece of iceberg lettuce and she enjoyed it with some ketchup on top!!!

Hamburger

My Food Pyramid

I will be the first to admit that a couple of years ago I was eating a bagel running out the door in the morning, bringing frozen meals to work for lunch and eating bread with dinner every night, and enjoying things like pasta regularly. I worked out, yet my body didn’t change. I really didn’t get it. I would try and cut out tons of calories and feel hungry all of the time and still not lose weight. What in the world was the problem? I mean, occasionally I would have some sweets from the office kitchen stash but not enough in my mind to make it so I couldn’t lose weight or tone my body. Maybe it was just that I wasn’t 16 anymore and my body just wasn’t going to get as fit as it could when I was younger? Every thought would run through my mind.

When I met my husband he introduced me to his way of eating, he was closer to primal than anything. So I started to research this whole paleo/primal concept and began to ask tons of questions. My biggest question was “How is that healthy for you?” mainly because I had been trained to eat the way most Americans do……BUT lets face it, that isn’t working for the majority of people! So I started to gradually follow this way of life. The first thing I noticed was that after eating clean for a few days and then going out to lunch or dinner and ordering my usual I would feel awful. The food that I was so accustomed to eating was now making me feel like garbage. So, I started to follow a modified primal lifestyle and I felt so much better. My body even changed. It was mind boggling that with eating MORE fats (healthy fats) I would lose inches around my waste and legs. CRAZY!

Eventually, because I like challenges and was curious I did a strict 30 day Paleo challenge. So instead of allowing myself a little high fat dairy and such I cut it out and went strict Paleo. I was scared at first, but honestly it really wasn’t that hard AND I felt amazing. My goal was to see how it would change my body. I ended up super busy at work that 30 days and only ended up working out a handful of times, and crazy enough my body changed. I built muscle and shed fat. What in the world!!! This was the point in my journey that I realized how important your dietary intake is to your health above and beyond your physical activity. Don’t get me wrong being active is SO important, but health starts in the kitchen.

I put together this food pyramid. I kept rearranging it because I wasn’t sure how to put it into a traditional food pyramid. But I am happy with this layout. In my mind there are basically four categories that should be the staples to your dietary life: vegetables, fruits, lean meats/fish/eggs, and healthy fats. The rest is just added variation for you to spice up your life. If you can imagine your dinner plate I want you to try next time to fill up at least half of it with your vegetables, about a third of it with your meat and the remaining sixth of it with a fruit or even a starch like sweet potatoes. Try and make the main point of attraction in your day your veggies. I will give you a sample day:

Breakfast:

3 eggs with Avocado and tomato slices

Bacon

Side of berries

Snack: either in morning or afternoon

Cottage Cheese with handful of Nuts & Seeds

Drizzle with a small amount of honey

Lunch:

Grilled Chicken over Spinach or Kale with Lemon Juice drizzled over it

Cooked or Raw Veggies – carrots/turnips/cabbage/bell peppers

Dinner:

Grass-fed Beef or Fish

Cooked Veggies – brussel sprouts/asparagus/mushrooms/broccoli/zucchini

**cook veggies in either bacon fat, olive oil or coconut oil

The reason I say snack either in morning or afternoon is because we often eat too much out of boredom when we really do not need the food energy. I encourage you to try and think of food as fuel for your body. We eat to fuel our bodies to get through our days, period. We have made food/eating too much of a social setting and often forget that the purpose of our intake is to simply fuel our bodies to operate through the day. Also remember to drink enough water. It is so important to stay adequately hydrated.

Lets touch on Herbs & Spices – we use tons of these in our household. We season everything we eat. We add turmeric and pepper to our eggs in the morning, we put paprika, garlic, pepper, chili powder, cayenne, etc on our veggies and meats. We make sauces out of healthy fats, spices and herbs, and acidic lemon/lime juice. It becomes fun to put together recipes and see what is yummy and what needs a little work. πŸ™‚

I leave you with this…..try to eat this breakdown of food for 10 days and see how you feel. I promise you that you will feel amazing!

40% Vegetables

20% Lean Meats/Fish/Eggs

20% Fruits

10% Healthy Fats

5% Herbs and Spices

5% High Fat Dairy/Nuts/Seeds

Enjoy your food but do not live to eat, try and live by the mentality that we EAT TO LIVE!

Hope you all have a wonderful Tuesday!

#myfoodpyramid #ourprimallife #healthyliving #eatinghealthy