Tag Archives: healthy food

She Is A Healthy Person

Written by my AMAZING, brave, strong and inspiring client, Chrissy! I have shared her photos, but these are her words. So powerful!!! We truly can be, and do, anything we want once we are no longer defined by our story. Chrissy, you make me proud and you are a fantastic Healthy Person!

“Before I even knew the Universe had my back I stumbled upon Jennifer and the Happy Body Project at just the right time. I was living a lie, projecting happiness but feeling miserable. I thankfully started reading Holly’s blog just when my tolerance for my own BS was at an all time low. I just needed to be free from decades of self-abuse and self loathing. I wanted out but I had no idea how to get there. Then I read Holly’s blog What A Girl Wants. I read Holly’s words like they were my own. Her honesty and bravery inspired me to be honest and brave. I tracked down Jennifer’s website and wrote her an email. After I sent it I cried, because maybe this would finally be my way out. I wanted Jennifer to fix me.

I very quickly learned that wasn’t going to happen. Jennifer could not fix me, I must fix myself. Jennifer provided the framework for me to “get real” and tackle life long issues, while promoting self-love and empowerment. I got myself into this mess and I would get myself out. Once that really sunk in, I was free! I am strong; I am loved; I am a healthy person!!!

Every week we build ourselves anew. Even when I had setbacks; hard days; days I felt so sorry for myself I could only cry, Jennifer would remind me that only I have the power to turn things around, make myself stronger, prove I have resilience and drive and unabashed amazingness! Which I do!

I started the Happy Body Project weighing 271.8 pounds on my 5’3” frame my BMI was over 46 and I was racing towards a life of disease and an early death. It has been just over 6 months now and I am 198 pounds, over 70 pounds lost and I am now racing towards a new future. I have started a new business and I have ZERO doubt I will lose over 100 pounds because of Jennifer’s guidance. The one thing I want to tell everyone who reads this, and sees themselves in this is…YOU are strong. You are loved. You can do this! Don’t waste another day in your beautiful precious life. Be a healthy person!” 💚~Chrissy McIntyre

Prevent Portion Distortion

 

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Do you know how much an ounce of something is?

No one wants to go through life measuring out everything they eat as that would not be sustainable, and certainly NOT enjoyable. However, it is really important to understand what a portion is. Often we are just bystanders in the foods we consume, we are served an amount and we simply eat that amount. Unfortunately, this is an easy way to let your health get away from you.

Here are some tips for keeping your portion sizes in check:

Read Labels

When you purchase snacks from a to-go counter, or convenience store, always do a quick check to see how many servings there are. Many beverages are actually two servings per bottle, not one. This is also true for snack foods. Do not assume a package of chips, beef jerky, or sunflower seeds are one individual serving, take time to look.

Use Your Fist

Our stomachs are roughly the same size as our fists. For some of us this is not going to be very big. That means each time you eat you need about that much food (chewed, not whole) to fill you up. Making a fist creates a good visual, especially when eating out where portions can be two to four times what we actually need.

Eat Half

Leftovers are a wonderful way to have your next snack, or meal, already done for you! Eat half of your order and take half to go! To make your next meal more interesting think about what you can add to your leftovers to spice things up! For example, if you have some chicken and roasted veggies for dinner you can add the leftovers to a big plate of greens, maybe add some additional fresh veggies and create a wonderful, healthy salad in no time at all.

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I always use the small containers at salad bars, saves $$$ too!

Leave It

Maybe you were taught to clean your plate as a child, or you feel you need to eat all of your food because you paid for it? Try to flip your thinking when it comes to finishing meals. When your body signals that you are full it is time to put the fork down and let your body get to work digesting the nutrients you just provided. Do not be afraid to part with unfinished portions. Enjoy the foods you chose to nourish yourself with, and part graciously with those you do not need.

Eat Mindfully

Study after study has shown when we multi-task we overeat. There may be rare occasions where you must eat your lunch at your desk, but try to make eating while doing other activities the exception, not the rule. It is hard to keep track of how much you have eaten if you are not mindfully engaged in your meal. We also have a tendency to forget what we ate, and when we last ate, if we eat while multi-tasking. Give your nourishment your full attention and odds are you will eat less.

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Salad plates fit plenty of food!

How Does Your Kitchen Measure Up?

Open your cupboard and take out a dinner plate, a salad plate, a cereal bowl, a juice/milk glass and a wine glass. How big are your dinner plates? Could you eat your meals on a salad plate and still be satisfied? Are your cereal bowls 2 cups in size, even though most cereal boxes consider 1/2 to 3/4 of a cup to be one full serving? When it comes to beverages, most products consider 8 ounces to be a full serving, yet most of us have glasses that are 12 to 24 ounces in size. If you are wine connoisseur you already know a serving of wine is around 130 calories and 5 ounces, but do you know what 5 ounces looks like? Often we are served 9 ounces of wine, which is perfectly fine, as long as you realize your glass nearly doubled in calories.

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Know When to Measure

There are times that it does benefit you to simply measure out your portions. There are foods we all buy and often overindulge in; dried fruit, nuts, seeds, chocolate covered nuts and berries, trail mix. Bulk snack food items are the perfect foods to measure out. A serving size is small, often a 1/4 cup, and can easily be overeaten. These are the perfect foods to open and measure out into snack bags, or small mason jars. When you are on the run you can simply grab a pre-portioned snack and not worry about how much is too much!

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Here are some good visuals to keep in mind for controlling portions:

A Baseball = 1 cup/ A deck of cards = 3 ounces / 4 dice = 1 ounce

How do you keep your portions from getting away from you? Share your tips below.

 

Healthy Seven-Layer Dip

It is almost Super Bowl time so I am sharing this really simple, but healthy & tasty, seven-layer dip. This recipe is from Tosca Reno.

Truth be told, I make this year round! This is a great meal, and leaves leftovers for lunch the next day. The best part is heating the leftovers the next day(there will not be any if you make this for a party)! I heat some up and add it to the top of a a bowl of greens. For my kids I throw some on tortillas and make burritos, or put on top of a tostada, or into a hard taco shell.

INGREDIENTS

1 1/2 Cups plain non-fat yogurt, strained for about two hours to thicken. If you use Greek yogurt straining is not as necessary.  (see below)

4 Tbs mild green chilies

1 tsp sea salt

1 tsp ground black pepper

2 cups plum tomatoes, peeled, chopped and drained in a colander (really any kind of tomato works)

1 cup finely chopped red onion (nicer-dicer it)

1/2 cup fresh cilantro

1 16-oz can low-fat refried beans (get spicy if they have it & black if they have them)

Tabasco sauce, several drops (or your favorite hot sauce)

Worcestershire sauce, several drops

1 1/2 cups guacamole (trader joes and Costco have great ones, already made & zippy! Also they can be frozen & used as needed. Just drop the package in warm water.)

1 cup black olives, chopped (optional)

1 bunch green onion, trimmed and chopped

1 1/2 cups low-fat Monterey Jack cheese, shredded

DIRECTIONS

1.  In a small bowl combine strained yogurt with chilies, sea salt and pepper.  Set aside.

2.  In a medium bowl, combine chopped, drained tomatoes, purple onion, cilantro…mix well and set aside.

3.  In another medium bowl combine beans, Tabasco and Worcestershire sauces.  Mix well and set aside.

The dip gets messy so try NOT to use a glass dish if you have another option!

1st layer is the bean mixture.  Spread, making as smooth as possible.


(I added some leftover whole grain rice. Feel free to add ground beef, turkey, shredded chicken, or anything else you feel like sneaking in. Get creative!)

2nd Layer is guacamole


3rd layer is the yogurt mixture from step 1

4th layer is chopped black olives if you are using them

5th layer is tomato & red onion mixture, use hands to distribute evenly


6th layer is green onions


7th layer is shredded cheese


(Add cilantro to the top as garnish-I was out)

EASY, Simple and delish, what more could you ask for?


Serve with chips, cucumber slices, celery & carrot sticks!

About the yogurt:

*To Strain the yogurt: Place 2 layers of cheesecloth which you can get at any grocery store in a fine-strainer and dump the yogurt in.  Place over a bowl to catch the liquids and place in the fridge. I don’t always do this. If I am making the dish and serving it right away I don’t bother. I find the Fage 2% Greek yogurt is pretty thick to begin with.

One-Pan Cajun Jambalaya

This Recipe is from the first Nordstrom Cookbook. A friend made this for dinner one night, long before we started eating healthier, and it instantly became a family favorite! I love it because I have no dishes to do, and it is easy! I also love the way it makes my house smell. It creates a warm and cozy atmosphere, and the ingredients (and process) could not be more simple. 


One-Pan Cajun Jambalaya

INGREDIENTS:

  • 2 tbsp butter (or MCT oil,or ghee)
  • 1 yellow onion, chopped (or red)
  • 1 yellow bell pepper, chopped (I have used all colors)
  • 2 cloves of garlic, minced (two Trader Joe’s frozen garlic cubes)
  • 16 Ounces spicy smoked sausage, preferably Andouille, cut into ¼ inch slices (use whatever you like, turkey, chicken)
  • 1 cup long grain rice (I use brown)
  • 2 cups low-sodium chicken stock
  • 2 tbsp tabasco sauce (hold unless your kids like spice)
  • 1 14.5 ounce can diced tomatoes in juice
  • 1 tbsp Cajun seasoning

DIRECTIONS:

  • Melt butter over medium high heat
  • Add onion, bell pepper, garlic, and sausage and saute, stirring frequently until the vegetables are tender (about 7 mins)
  • Add the rice, broth, Tabasco sauce, tomatoes and Cajun seasoning
  • Stir until well mixed and bring to a boil
  • Reduce heat to low, cover, and simmer until rice is tender, 20 – 25 minutes
  • Remove from heat and allow to sit for 5 minutes.  Fluff with a fork and serve.


Most of the fat in this will be from the sausage, so you can opt to not eat it, or cook with low-fat or turkey sausage. I like to add shrimp (already cooked and defrosted) and just toss them in right at the end, already warmed up. Leftover chicken can also be added.


And again, for the kids I would leave the Tabasco for ppl to add on their own, it is spicy!

To serve, top with blue corn chips and greek yogurt, DELISH!

Healthy Cookbooks I Use

I don’t usually use many recipes, but rather I combine the healthy foods I have in my refrigerator and create as I go. However, it took me time to get to this place. Like everything else it takes practice and repetition to learn what tastes good with what, and how to put it all together. These are all books I own, and use. It is great to flip through the pages and get ideas. Many of these I have owned for years. The new ones have been chosen by my kids. They want to make a list, walk to the store, and create what they see in the picture! Healthy cooking is a hobby I can get behind 100%. My Son loves the Alton Brown, Every Day Cook, and my Daughter chose The No Time To Cook! Book.

I will start sharing some of the recipes I love, and hope they help others as they have me!

I also included In Defense Of Food, those of you that have followed my journey know this was the book that began my “wake-up” call. Not a recipe book, but a reminder of what food is, and more importantly, what food is not.

Happy New Year! Happy cooking! Healthy life!

xo

Jennifer

               

              

              

             

New Books on my “wish list”:

       

Books for kids

    

Kindle

                         

White Bean Chili…SLOWLY

One of the things I love about being a Health Coach is chatting with my friends about food!  In thinking about eating healthy people remember of all the yummy recipes they have in their vaults that are actually pretty darn HEALTHY!  If you have a delicious, healthy recipe email it to me, we are all in this together! 

This recipe comes from my friend Stephanie in Boise and the family INHALED it! We have now been making this for a few years and it is always a hit! Easy and full of flavor, and perfect for cold Fall days, especially when many of us are getting home late from work and kids activities.

Thanks Steph!

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White Bean Chili in the Crock Pot

Makes 8 servings

INGREDIENTS

Three (3) 15-oz. cans Great Northern beans, drained – (AKA cannellini beans)

8 oz. cooked and shredded chicken breasts, could also use cooked ground turkey (skip the chicken for a Vegan/Vegetarian option & add one more can of beans)

1 cup chopped onions

1 1/2 cups chopped red bell peppers

2 jalapeno chili peppers, stemmed, seeded, and chopped (optional/ and I used one small can)

2 garlic cloves, minced (or two Trader Joe’s frozen garlic cubes)

2 tsp. group cumin

1/2 tsp. salt

1/2 tsp. dried oregano

3 1/2 cups chicken broth (use vegetable is going the vegan/vegetarian route)

sour cream

shredded cheddar cheese

tortilla chips

DIRECTIONS

1. Combine all ingredients except sour cream, cheddar cheese and tortilla chips in slow cooker.

(If you are going to be around you can add the onions and peppers about 1 hour before completion for a bit more crunch)

2. Cover. Cook on Low 8-10 hours, or High 4-5 hours.

3. Ladle into bowls and top individual servings as desired: sour cream, greek yogurt, cheese, cilantro, lime wedges, chopped tomatoes, diced red onion, guacamole and chips.

Enjoy!

The 411 on the White Bean Chili: Calories 193/ Fat 3g/Fiber 6g/Protein 21g

IN DEFENSE OF FOOD

You will see me reference this book a lot as I blog. The secret to my weight loss was found on the first page of this book, “Eat food. Not too much. Mostly plants.” The 7 words that changed my life. IN DEFENSE OF FOOD is a conversation about the SAD (Standard American Diet) way of eating, and more importantly how we can change it.

“In Defense of Food shows us how, despite the daunting dietary landscape Americans confront in the modern supermarket, we can escape the Western diet and, by doing so, most of the chronic diseases that diet causes. We can relearn which foods are healthy, develop simple ways to moderate our appetites, and return eating to its proper context — out of the car and back to the table. Michael Pollan’s bracing and eloquent manifesto shows us how we can start making thoughtful food choices that will enrich our lives, enlarge our sense of what it means to be healthy, and bring pleasure back to eating.”

www.michaelpollan.com