Tweaked Nutrition

. A little tidbit to help with portion control! Did you know that you might be consuming extra Calories due to the size of your plate? Did you know that a study was done and when people switched from a 12 plate to a 10 plate they consumed 22% less Calories at meal time. ... Did you know that not only have meals been super sized in restaurants but most of the plates and glasses we buy for our own kitchen have also be super sized! So in the pictures you can visualize how having a plate a little bigger encourages us to eat more. If we’re loading that plate with extra veggies then awesome! But to often we are filling the plate with extra processed starchy food and highly processed meats. . So the next time you fill up your plate make sure it’s not a SUPER SIZED plate. And if it it’s, take advantage of that extra space to load up on more veggies!!! Eat well, move lots and laugh often!

For some, this may be a dumb question. For others, it may get them thinking........ So fun fact Friday: The first stage of digestion is called the Cephalic phase. ... Importance of this phase is that it starts the secretion of gastric/stomach juices at the SIGHT and SMELL of food. A great way to stimulate this is prepping and cooking our own food. When we rush and grab something quick to eat we are not getting the most out of this first very important stage of digestion. Next, this stage is also when the chewing/breakdown of food happens and when special chemical reactions occur inside the mouth. We should be chewing each mouthful of food to near baby food consistency. This is the only time food is mechanically broken down. After chewing the body utilizes special enzymes to continue the breakdown for proper nutrient absorption. So if we are to often rushing to eat and not chewing our food we are missing out on the most important step of digestion. Create a ritual around meal time. Not just routine. Ritual will give nutrition a purpose. A time to be mindful. Chew your food to near baby food consistency. Let that saliva flow. Taste your food and remember to breath. Chewing is not also good for digestion but it is also great for establishing a healthy jaw joint/muscles and dental health. Have recipes that are whole food based, simple and easy to cook. Take care all in these crazy times. Luckily what we are choosing to eat is one thing most of us can control.

AIR FRYER WILD COD FILETS (Loved by the WHOLE family!!) A big win for fish night! ... Frozen wild cod filets thawed well and damp dried. Dip in egg batter, toss in almond flour and spice. Place in air fryer for 7 mins, turn them and place back in air fryer for another 7 mins till nice and crispy! Voila a yummy fish fry!!! Broccoli tossed in olive oil and baked in the oven but could be done in the air fryer as well. Super antioxidant and super brain power meal!

CAULIFLOWER RICE BREAKFAST HASH This is one delicious breakfast. Easy to prep and enjoy on a Sunday morning and have enough for leftovers for Monday morning breakfast. ... Don’t wait to have veggies for just lunch and dinner. Pack some veggies into your breakfast. Cauliflower rice will help load your breakfast with fiber, vitamin C and carotenoids (antioxidants)! This dish is sure to keep you satisfied till lunch time and not starving for something mid morning = increase productivity and focus! Enjoy!

I hope in these times when things are a little quieter you can find some inner peace. Some inner quiet. New goals don’t have to be all about the hustle. ... Find something that will strengthen the inner YOU! 1. Go to bed 10 minutes earlier than normal each night then waking 10 minutes early to get your body moving. 2. Trying one new recipe instead of needing to invest in a whole new meal plan. 3. Make that one phone call to a loved one instead of stressing over how many people we are missing. That loved ones voice will be uplifting. This picture of Shayla on her horse is one I love to look at. So at ease. Peacefully outdoors. Search and find your inner peace.

PRESSURE COOKER STEAK FAJITA BOWL What more can I say about this but it’s super easy and super delicious!!... A couple of notes about this recipe: Posted is for 4 servings and the recipe calls for 2 cups of cauliflower rice. I suggest cooking the rice from raw not frozen. It will cook up according to the recipe if it is fresh/raw. My BONUS ingredient to this recipe is - CILANTRO!. Coriander is the known form as a seed. Like most herbs, cilantro is known to have antimicrobial compounds to help the body fight against infections and illness. It is also know to help with blood sugar control. Therefore it is helpful for HYPERglycemic conditions (high blood sugar). If you have a HYPOglycemic (low blood sugar) condition it is wise to consume limited amount of cilantro/coriander. This is a very fragrant herb. It gives a very fresh flavour. Some people love it, others don’t like it at all because they find it tastes soapy! Enjoy! Eat well, move lots, laugh often!

PINEAPPLE TURMERIC SMOOTHIE What’s so special about this one you may ask? This smoothie has pineapple in it hence the name!... What’s awesome about pineapple is it contains a group of enzymes that have been used in history to help treat digestive disorders and sinus congestion. Another awesome thing about pineapple is that is is so sweet it is sure to curb your craving for something that has no health benefits to it! So eat up or drink up! How ever you want to nourish your body with anti inflammatory goodness!! For ingredients and brief macronutrient breakdown: Eat well, move lots and laugh often!

From Our Family to Yours, Merry Christmas and a Happy New Year!

Day 114. Randy-Bo-Bandy #50 lbs snatches (35lbs). EMOTM 6 burpees. 4:53 That one was for you dad/Randy!#rockedcommunityfitness

Day 4. NO CAFFEINE after 2 pm. (Wellness Advent Calendar) And honestly, aiming for no caffeine after 10 am would be SUPER!... Why? Even though the stimulus/alertness of having caffeine is felt within 30-60 minutes of intake it lasts in our body a lot longer than that. Actually, it takes your body 3-5 hours to metabolize half of your regular 300 mg intake of caffeine. For some, even longer!!!! That means your body still has another 3-5 hours to metabolize/get rid of the other half. As we consume more our tolerance may be heightened but that doesn’t mean our body can metabolize it any faster. So the next time you are reaching for that afternoon BOOST consider the affect it will have on your sleep as well as your hormones/overall health. This choice is ok occasionally. However daily consumption over a period of time can start to wreck havoc on your hormone health and sleep quality. (sleepeducation.org) Option: Dandelion Caffiene Free Tea. This is also great for digestive health! Eat well, move lots and laugh often!

Let’s see yours if you are willing to share! Wellness Advent Calendar Day #3

SPARKLING POMEGRANATE LIMEADE Wellness Calendar Day 18 No ALCOHOL No PROBLEM... Enjoy this refreshing beverage with ALL the members of your family! Why no alcohol? This can be a loaded question and a little complicated. It really depends on your individual goals. Research does state that women are allowed 1 alcohol beverage a day and men 2 without impeding on overall health. However, your body metabolizes alcohol first. So if your looking for weight loss alcohol can impede on that goal. Also, many drinks are loaded with sugar in addition to the alcohol calories which over long term is not good for blood sugar levels/overall health. If your wanting a little tip on tracking your macros when consuming alcohol....scroll This time of year lots of festive cheer may be consumed. But I hope this can be a choice for you if your wanting an alcohol free option. Cheers my friends! Eat well, move often and laugh lots!!! P.S. Don’t get me wrong with this post as I do enjoy the occasional glass of Organic Red Wine.

December 1st Advent Wellness Calendar 7 second Hug! Did you give yours?

Just in the nick of time. Take a photo. Print it off. Pin this up.... Get started early on those 2021 Wellness Goals! See more

HOT CHOCOLATE SMOOTHIE Now is not the time to skimp out on the chocolate! Really, is there ever a time? This is a SUPER FOOD meal in a mug. ... Boasts 26 grams of protein, 13 grams of fiber, loads of vitamin B and C. Omega 3’s for brain health and magnesium for that calming effect on your brain. Enjoy this anti oxidant rich HOT CHOCOLATE after you come in from your wonderful workout in that fresh winter air we’ve been having. Move often, eat well, laugh lots! CHEERS!

How’s your Wellness Calendar going? Friday - Making supper with the family. Shiratake Chicken Stir Fry... Meal plan made and groceries were bought Friday. Veggie tray is prepped and as you can see is pretty much gone already!!! Good luck tomorrow. Avoid that snooze button. You will only fall back to sleep and not get a complete cycle in which can leave you feeling more tired than if you just sprung out of bed in the first place!!! Good luck my friends!

Day 4. NO CAFFEINE after 2 pm. (Wellness Advent Calendar) And honestly, aiming for no caffeine after 10 am would be SUPER!... Why? Even though the stimulus/alertness of having caffeine is felt within 30-60 minutes of intake it lasts in our body a lot longer than that. Actually, it takes your body 3-5 hours to metabolize half of your regular 300 mg intake of caffeine. For some, even longer!!!! That means your body still has another 3-5 hours to metabolize/get rid of the other half. As we consume more our tolerance may be heightened but that doesn’t mean our body can metabolize it any faster. So the next time you are reaching for that afternoon BOOST consider the affect it will have on your sleep as well as your hormones/overall health. This choice is ok occasionally. However daily consumption over a period of time can start to wreck havoc on your hormone health and sleep quality. (sleepeducation.org) Option: Dandelion Caffiene Free Tea. This is also great for digestive health! Eat well, move lots and laugh often!