A "Souper" Idea to Stay on Track

Yes...Soup for You!

What could be better than a piping hot bowl of soup on a cold winter day?  A "healthy" piping hot bowl of soup loaded with nutrients, vitamins and good things to keep those winter blues and winter flues away!

I love to make a big pot of soup on the weekend to not only enjoy immediately, but also to freeze the rest in individual containers for a quick and healthy lunch that can be enjoyed for the next few months.  As I advocate to my clients, sticking to a healthy eating program is so much easier when you are prepared which is why I love the idea of the"cook once & eat for days" concept.  Let's face it, we are all very busy, so having things prepared ahead of time is a life saver!

Over the weekend, I not only made this "Mushroom Egg Drop" soup (pictured above) but two others as well.  I made a "Cream of Asparagus" soup that was delicious and I may I add that one of the best things about this soup was that it didn't actually contain any cream (as I am lactose intolerant) the creaminess came from pureeing the soup after it was cooked.  No added fat or calories there!  I also made a Mushroom Barley soup that was to die for, again loaded with nutrients and absolutely fabulous! 

"What's with the mushroom fest" you may be asking?   Well, these little babies are packed full of Vitamin D (the nutrient that especially us Michiganders are lacking in the winter months due to the lack of sunshine)  but they are also known for their powerful effects on the immune system and their anti-viral capabilities.  Now, when you add in a little spinach which is loaded with antioxidants including Vitamin C (which is a great winter cold fighter) toss a few eggs into the mix, which is one of the best sources of protein on the planet and a key ingredient for keeping you full for hours...well my friends, it's just pure magic!   I must also tell you that the carotenoids that are found in asparagus are known for their anti-inflammatory compounds and a known de-toxifyer.  So, you're not only eating something delicious and keeping yourself satisfied...you are becoming a warrior against illness!  Total win win! 

Today I am challenging you to make it a point of gathering some ingredients throughout the week, so on the weekend (or whatever day works best for you) you'll be able to make a few of these soups to enjoy fresh and freeze the rest.  I am a big fan of the Ziploc 2cup round containers as they hold a serving size, stack nicely in my freezer and easily pop out into my microwave safe bowls to reheat but use whatever works for you to freeze your leftovers. 

All of the soup recipes that I made over the weekend are below.  I know it may seem like a hassle to gather ingredients, cook a meal, clean up afterward etc...but I'm telling you, nothing is more satisfying than eating a delicious meal, that you prepared with wholesome ingredients, and it's ready in only 5 minutes....now that's what I call fast food!   Grab a pot my friends & please let me know how your soups turns out. 

 

Trainer Girl "Mushroom Egg Drop Soup"

Ingredients

3 cups low-sodium chicken broth

1/2 cup thinly sliced green onions

2 cups fresh baby spinach, washed

2 cups thinly sliced mushrooms (baby portobello, button, shitake, any mushrooms you like)

1/2 tsp low-sodium soy sauce

1/2 cup Egg Beaters

Directions

Bring broth to a boil over medium heat.  Reduce the heat to low and add green onions, spinach and soy sauce and simmer 5 minutes.  Slowly add in Egg Beaters in a drizzle while continually stirring soup with a fork to create "shreds" of the eggs, cook approximately 2 minutes.  Serve immediately and enjoy.

Trainer Girl "Mushroom Barley Soup"

Ingredients

2 pounds sliced mushrooms (white button, baby portobello, shitake or any mushrooms you like)

2 thinly sliced green onions 

2 cloves garlic, minced

4-5 cups low-sodium chicken broth

2 cups water

1 cup quick-cooking barley

Directions

Spray a large pot with a non-stick cooking spray and heat over medium high heat.  Add mushrooms, onion and garlic, season with a little salt & pepper.  Saute mixture until the vegetables have softened approximately 5 minutes.

Add the broth and water to the pot and bring to a boil.  Reduce the heat down to a simmer and add the barley, cooking the barley until tender approximately 15 minutes.  Serve immediately and enjoy!

Trainer Girl "Cream of Asparagus" Soup

Ingredients

2 thinly sliced green onions

3 cups fresh raw asparagus, chopped into 2" pieces (approximately 1-2 bunches)

* Remember to chop off bottom "woody" end, approximately 1-2" off bottom of asparagus

3 cups low-sodium chicken broth

Spray a medium sized soup pot with non-stick cooking spray and heat over medium high heat.  Add onions and saute until soft, approximately 2 minutes.  Add broth and asparagus to pot, cover and cook until asparagus is tender, approximately 20 minutes.

Remove from heat and let cool slightly.  Working in batches, transfer 1/2 of the soup to a blender and  puree to a smooth consistency, return the mixture to a new pot and repeat with the remaining 1/2 of the soup.  Bring the soup back up to desired temperature, serve immediately & enjoy! 

     

 

Trainer Girl Chicken "Non-Fried" Rice...Yum!!!

I just made a delicious and healthy, protein packed "all in one" meal that I thought I would share with you.  I always talk about including a protein, complex carbohydrate and healthy fat into every meal and snack (also known as a "PCF Combo" in my Trainer Girl System) and this dish totally rocks this concept.  

The benefits of including a PCF with every meal and snack are endless, however I'll touch really quick on a few highlights. 

"PCF Combo Meals and Snacks" are slow digesting which means that you will stay fuller for a longer period of time.  This also reduces your cravings for sugary, fat laden junk foods because your body is satisfied due to it's nutritional needs being met, your blood sugars are stable due to this slow digesting meal which in turn eliminates those nasty cravings!  Buh bye cookies and chips!   

Also, when you consume these types of meals, your body will feel incredible energy and will function at its optimal level.  The best part is when you give your body what it naturally craves, good nutritious foods, it will use those foods to provide you with energy by mobilizing and eliminating your stored body fat as its use for energy.  All win win!!! 

This recipe can be used as a meal in and of itself.  I love it, my kids love it and I hope you will too.

Trainer Girl Chicken "Non-Fried" Rice

Ingredients:

2 pounds Chicken Breast (cooked and diced into small pieces)

3 cups Brown Rice (cooked according to package instructions using Chicken Broth instead of water)

2-3 cups Chicken Broth (use according to package directions to cook Brown Rice)

3 Green Onions (chopped into small 1/4" pieces)

3 Carrots (chopped into small 1/4" pieces)

1 cup Frozen Peas

3 Eggs 

2 Tablespoons plus 1/3 cup Lite Soy Sauce (more or less according to your taste)

Directions:

Spray a large skillet with non-stick cooking spray over medium heat.  Add onions & carrots and saute until soft.  Next add chicken and 2 Tablespoons Soy Sauce and stir fry 3-5 minutes until heated through. 

Meanwhile, spray a small skillet with non-stick cooking spray over medium/high heat.  Crack Eggs into a bowl and whip them together.  Pour Eggs into the heated skillet and cook "scrambled eggs" style. 

To large skillet, add the cooked rice and frozen peas and heat through (I like to keep the peas a little crunchy).  Finally, stir in scrambled eggs and 1/3 cup Soy Sauce (more or less to taste), heat through and enjoy. 

Note...you could also save yourself some time with this dish by using a pre-cooked Rotisserie Chicken from the grocery store.  This dish is great served hot or cold, works great for lunch, dinner or a quick snack.  It is delicious and packed full of fiber, protein and a healthy fat to keep you energized and satisfied.  Enjoy!

 



New Beginnings

It seems to be the official day to "start new beginnings" (at least here in the Anchor Bay School District) as the kids go back to school, teachers going back to school and next week starts a new boot camp session. You're not getting new pencils, notebooks or backpacks though...you are getting something better! lol A more toned, healthier version of you! Come on, get excited!!! Alright, I'll take a quick moment to "remind" you why we LOVE doing this :)

Strength training is the only way to increase lean body mass (also know as muscle) which increases your metabolic rate...meaning it increases the rate at which you burn body fat!  blah blah blah right???

o.k....for every pound of muscle you have on your body, you burn 50 calories per day...that's how much energy it takes to sustain muscle mass, it's very active! For every pound of fat you have on your body, you only burn 2 calories per day. So, lets say we increase your lean tissue mass and build 5 pounds of pure muscle, that equals an extra 250 being burned per day at rest, you're burning fat while you sit at your computer!

Strength training also creates balance and symmetry in the way you move your body and the way your muscles "pull" on your skeletal system, potentially resolving, or even avoiding many orthopedic (low back pain, knee issues) problems. It also increases the strength of connective tissue which helps to prevent injury. You know I am all about avoiding any unnecessary injuries...prevention is ALWAYS the best medicine!

The key to success is simply staying consistent. It pays to be patient and persistent while achieving your health and fitness goals. The best approach that I've found to weight (waist) management is to focus on making a lifestyle change that YOU can live with and those changes should slowly be incorporated into your daily life. Each success or step in the right direction should be celebrated, you've made an investment in yourself because YOU ARE WORTH IT so embrace your power and start lifting!

To Your Success!

Is There Ever a "Right" Time?

You betcha!  It's now!  The right time to embrace living a healthy lifestyle is today, when you actually have the "choice" to do so.  You have the power today, so there really is no point in waiting until that power to choose is taken away from you by heart failure, diabetes, stroke, cancer...you know those nasty demons that are just lurking in the dark.  Harsh words, yes, but I'd rather see you struggling with a few harsh words than the harsh reality of disease! 

The challenge?  Do one thing today, right now actually, to start this process.  How about deciding on what healthy meal to cook this evening, or parking further away from stores entrance while running errands, take those stairs, it could actually be as simple as refusing to "supersize" your lunch...save yourself the 25 cents and hours at the gym!

Commit now and choose to make one positive change today, tomorrow will thank you! 

To your success! 

 

You Are a Priority

Somehow, somewhere down the line, we  have been taught the message that spending a little time on yourself is "selfish".  I'm still not sure which genius came up with such an idiotic theory, but it seriously needs to end here.

I know too many women who put themselves last on the priority list.  They've spent their entire adult lives taking care of children, husbands, grandparents, parents and many are nurses who take care of patients all day, everyday, without the slightest hesitation to give 100% of their time and dedication, to do the best job they can.  

However, ask them to spend an hour on themselves, and watch the horror take place.  First, it seems as if I'm speaking a foreign language, I understand that these are new words, and new concepts, but I promise I am speaking English.  Then, it's every single excuse in the book of why they can't possibly spend that much time on themselves, they have too many "priorities" that need attention.  When the excuses run out, and my English words set in, the thought of dedicating time to themselves brings out the big daddy of all horrors.....Guilt!

Again, I'm not sure where this started, and I'm really puzzled about why we keep passing around, but I'm taking a stand, stepping up to the plate and shouting "your needs are a priority".  If you feel guilty about this, or need to blame someone, blame me!  I'm the mother of teenagers, so I'm used to it always being "my fault", it doesn't bother me.  I'll be the "bad guy" here if it gets you to put a value on yourself, your health and enjoying your life. 

I want you to value yourself, every day.  It's not selfish to want to look and feel good, get comfortable with that concept.  Focusing on your well being needs to be at the top of your to-do list because, if you don't put yourself on the list, if you don't believe that you are a priority, why would anybody else?   You are worth it, you do deserve it, you are important. I know you have responsibilities, just remember that being responsible, and caring for everyone, includes caring for yourself too.  To your health!!

Building Your Support Network

Why should you take the time to build a support network?  Simple.  There is power in numbers, and a great support group can pull you through some of your toughest struggles.  Also, they are a great tool in holding you accountable to ensure success.  The more people you have on your side, the easier living a healthy lifestyle becomes.  When you surround yourself with people of like interests, people striving for the same things, success is inevitable. 

I like to think of it as creating your "Board of Directors".  Your game plan is to incorporate a wide variety of friends and family who will support you, lend encouragement and provide fun along the way.   

Positions to be filled:

The "Encourager" for moral support.
The "Motivator" who gets everyone exercising with enthusiasm.
The "Informer" who provides the health and fitness information needed to create a healthy lifestyle.
The "Comic" who keeps the group entertained and laughing throughout the journey.
The "Accountant" who holds you accountable and focused on your goals.
The "Counselor" who is there to listen and encourage your efforts.
The "Chef" who is always looking for and sharing healthy recipes.

When you are just starting out and trying to develop a personal health and fitness plan, your Board of Directors will be instrumental to your success.  In the beginning, we all have slip ups along the way.  Let me rephrase that, throughout life, we all have slip ups along the way.  You're looking for a team of support that will lend their encouragement, without judgment, when minor set-backs occur. 

The key to success is consistency.  By consistently surrounding yourself with the best, you'll become your best achieving all of your health and fitness goals. 

Now get out the clip board and start interviewing! 

To your success! 

4 Basic "Law's of Nature" to Achieve a Strong Healthy Body

"Being aware of the actions you take and the choices you have control over -not inevitability's- gives you the power to effect change in your life." - Montel Williams

Let's face it, we all live by a set of rules and standards which, if followed correctly, creates a productive and safe living environment. Following rules allows us to flourish mentally, physically and financially where we are an asset to society, not a detriment. This is how the societal system works and the same can be said about your health.

If you follow the rules that your body has naturally set for you, you will flourish, not only mentally, but physically as well. However, when the body's natural rules are not followed, there is disharmony, depression and disease that naturally occurs. When living in agreement with nature, your body intuitively increases your immunity, increases your energy and naturally wards off depression and disease. Natures rules are not complex and consist of:

Eating whole, nutritious foods

Exercising your body and mind

Getting adequate amounts of rest and relaxation

Being accountable for the actions you take and the decisions you make

These really are simple rules yet we rebel against them daily, and in doing so, pay a heavy price...literally!! I am to encouraging you to live more naturally for 30 days. I believe that natures rules are the key to successful weight management and enjoying a healthy lifestyle. Let's get started, Trainer Girl Style!

Eating whole, nutritious food is rule #1: The foods you consume must work for your body instead of against it. Consume foods in their most natural form with very few added ingredients such as chicken, fish, fruits, vegetables, whole grains....basically anything that is not processed. The cold hard truth here is that YOU are the CEO of your body and YOU decide what goes into your mouth. Food, contrary to popular belief, does not have control over you. A little harsh reality???? Maybe. However, if efforts are not put into place now, I'm sure you'll agree that living with heart disease, cancer, diabetes, depression and every other obesity related disease is truly the "harsh reality" and inevitably the future. Obesity, and it's related diseases, is an epidemic that can be controlled, YOU have the power so exercise it.

Speaking of, daily exercise is an absolute must which is why it's rule #2: Your body must be moved daily. Some rules are just not open to interpretation and this is one of them....not exercising is not an option. You eat everyday, you should move everyday. Studies have shown that exercise is an essential part of living a long healthy life and should be done daily for approximately 30 minutes. Studies have also shown that three 10 minute walks are as good as one 30 minute walk and seriously, don't tell me you don't have 10 minutes to do something great for yourself! Strength training should also be incorporated into your plan 2-3 times per week to increase metabolism, increase bone mass, reduce stress levels, increase energy levels and the best part, build muscle which melts fat! The key to making exercise a daily habit is to find something that you like to do. Helpful tip: When you exercise with friends you are more likely to stick to a program by encouraging & motivating each other and it's always more fun!

After that awesome work out, don't cheat your body out of a good nights sleep. Getting less than 7 hours of sleep puts you at an increase risk of depression, stroke, heart disease, cancer, diabetes and weight gain. You body naturally needs sleep so rule #3: Re-balance, re-energize and rebuild your body by getting adequate amounts of rest and relaxation. Sleeping should not be viewed as a luxury, but as a necessity. When you deprive your body of much needed sleep, your "hunger hormones" increase and you start craving high-carbohydrate snack foods. Consuming simple carbohydrate snacks literally blocks your fat burning hormones and increases your appetite for these unhealthy choices. Ladies, this is a vicious cycle but can easily be broken by simply getting enough sleep.

Lastly, it all boils down to #4: Holding ourselves accountable for the actions that we take and the decisions that we make. In order to create accountability, we must turn our daily choices into reality and stop kidding ourselves that "one more cookie won't matter" because it does. Everything matters and when you keep track of the foods you've eaten, your emotions (proud, upset, worried, hungry, sad, depressed, happy, celebrating a special occasion) and your daily exercise, this journal now gives you a world of insight and just the tool you need to succeed. This is your personal journal, your personal journey to success! There will be many success stories to celebrate along the way (which should be documented) as well as a few set-backs (which are to be expected). Creating this personal guide gives you the in-site needed as to exactly what is keeping you from achieving your weight and fitness goals. Once you know which issues seem to sabotage your efforts, you can come up with strategies to combat them which gives YOU the power over your own success. I also believe that a personal journal has the ability to become the best motivator in your support system....besides me of course!

The above natural rules are your key to success "Trainer Girl Style", I personally guarantee it!