On the Hamster Wheel That Is Leading to Illness? Here Are Five Ways to Hop Onto a Wheel of Healing!
The hamster wheel of unhealthy habits leads to illness. Here are five ways to hop on to the wheel of healing, nourishment, and living your life!
Author: bittnutrition
Gone Apple Picking and Now You Have a Ton of Apples? Here Are Five Healthy Ways to Use Up Those Apples (Bonus recipe: Garlic & Herb Pork With Apples and Acorn Squash One Pan Meal).
The result of apple picking is a ton of apples. Don’t let your apples rot! Here are 5 ways to use your apples.
Building healthy habits
Trying to find a title for a health group is actually tough. I called my first group July Accountability Group. I wanted a name that defined what the group was really about. On October 1, I will be starting my second group called: Building Healthy Habits.
What are the dates?
October 1- October 30 (the Facebook group will be up until the end of November for you to go back to)
Why Building Healthy Habits?
A habit can take months to be built in your subconscious mind. Do you remember when brushing your teeth or putting a seat belt on was a thing you think about? Or maybe you are like me and start to drive to work, to only realize it is your day off and you are going somewhere else. It is because you have built these things in your mind and you don’t have to think about them.
We all have A LOT going on in our minds these days with our normal routine changing, back to school, working from home, and so on. Now is a perfect time to start forming healthy habits so when things go back to so-called ‘normal’, these healthy habits are already installed.
Many of my clients have tried different diets, to only come back to me with no clue how to make it a lifestyle. Diets don’t help you after, actually after the diet they go back to their old habits… so back to square one.
I want you to save your time and start building those lifelong healthy habits now. Stop wasting your time (and money) on the next fad diet. I can’t emphasize this enough (I have seen way too much money and time wasted on the next new fad diet)!
How will I help you build those habits?
My course is 1 month of daily nutrition or fitness education, eventually I will create a longer course to really dig deep. Four weeks is still a good time to get started on habits. This course will provide ways to get your mind in the right place, start becoming consistent with workouts, learn new tools to continue for life, and just learn how to create a balance between nutrition and life.
Once you sign up, I will invite you to a private Facebook group. Group coaching is amazing to me, because there is a community and you are not in it alone. Everyone can help each other out and provide ideas.
During the 4 weeks, everyday I will be providing a nutrition topic, workout, recipe, or cooking technique. Each week I will check in with you individually to see how you are doing on your goals you created in the beginning.
During the 4 weeks, if you have any questions, you can reach out to me to ask (a $150 session without being in the group!).
You will have access to the information and videos for 1 month after the group ends.
Here is what the weeks will look like:
Who is this group for?
I am only taking a max of 20 people– WOMEN only group. I want an environment for women to feel comfortable to open up. A lot of my information is directed to women’s needs.
It is for the woman that:
- Want to be at a healthy weight, that is sustainable
- Want to have a better relationship with food
- Want to escape the diet and build the healthy lifestyle
- Want to eat their favorite foods without restrictions
- Want to become consistent with exercise
- Want to learn how to have a balance meal
- Want to learn healthy cooking techniques
- Want a community of women with similar health goals
If you want a specific topic for a future group, feel free to leave me a message below:
Pumpkin protein ice cream
When fall meets summer: vegan pumpkin protein ice cream along with maple coconut whip cream
Building a nourishing smoothie
Build a smoothie that will provide a ton of nutrients, keep you full, and prevent a spike in blood sugar!
Jersey Fresh Corn, Avocado, Tomato Salad on Grilled Chicken
Corn, Avocado, Tomato Salad on Grilled Chicken
Servings
3
servingsPrep time
10
minutesCooking time
16
minutesSummer burst in your mouth!
Ingredients
1 ears of corn
1/2 cup grape tomatoes
1 avocado
1/2 lime, juice
2 tbsp apple cider vinegar
1 tbsp olive oil
1 tbsp basil, fresh, sliced (leave some to garnish)
S&P
3 chicken breasts
Directions
- Heat grill. S&P the chicken. Grill 7-8 minutes on both sides, until internal temp of 165°F.
- As corn is grilling, get the salad ready. Remove the kernels off the cob with a knife or kernel remover.
- Slice grape tomatoes in thirds or halves.
- Cube avocado, best to do it in the skin and remove it with the spoon.
- In a small bowl, mix together apple cider ving, juice from 1/2 lime, olive oil, slice basil, and S&P.
- Add dressing into the vegetable mixture to marinate together.
- Remove chicken from grill, slice.
- To plate you can place salad on the bottom or on top of the chicken. Finish with basil to garnish.
- Enjoy the flavors of summer!
August already? How is this possible? My little nugget is 10 months old and we are still in quarantine. My July accountability group is ending Aug 10, I can’t believe we are 3 weeks into it. I have been enjoying the group so much and look forward to many more in the future!
I continue to see clients from my day job, via zoom and some in person. Some clients have gained 15+ pounds! I preach how I dislike the scale, I have seen too many people go down a depressed-like spiral just because of the numbers… yes that is all it is… just numbers! The scale, once in awhile can be healthy at times, just to see how you are doing with our goals. But it isn’t my favorite. Here are some other ways to identify how you are doing with your nutrition and physical activity:
- How do you feel– increased energy? self-confidence? stress level down?
- How do your clothes fit?
- Have you improved any fitness techniques or increased in weight for exercises or able to run another mile?
- Are you able to eat items and have no guilt or need to do a hard core workout because of it?
- You don’t think about food 24/7, you live your life.
- Women: your menstrual cycle improved or you got pregnant.
- Your sex drive improved!
If you are someone that weighs yourself daily, I encourage you to step away to 1x/month if you want. Think about why you weigh yourself so much, the start with weaning away from it. Start with 1x/week and decrease slowly. It is an obsession for many, but an unnecessary one. When you weigh yourself daily, your weight fluctuates due to many factors: fluid, menstrual cycle, food, sleep, and stress.
Instead of focusing on the scale, your stress level will go down and you will have more time to focus on life and eating the right foods for your body. Gosh I lived too long focusing on the number on the scale or the number on my pants size… let me tell you, it is so relaxing to not focus on them. I have been able to enjoy the little things in life, that I wouldn’t have before because I was down about my number on the scale or pants.
Through that process, I also started to eat healthier and felt more comfortable in my clothes. I only get weighed at the doctors or once in awhile with my scale for work.
If you are able to weigh yourself and it doesn’t effect how you feel, feel free to continue. Once it starts messing with you mentally, trying stepping back and figuring what is the reason behind the scale.
If stepping away from the scale or measuring your health is difficult for you, I would love to work with you to gain that self-confidence back and feel comfortable in your own body. Click here to pick a package that works for you!
Avocado Beet Salad with Homemade Balsamic Vinaigrette
Summer in a salad filled with crabs, beets, avocado, goat cheese, and topped with homemade balsamic vinaigrette.
Blueberry Frozen Yogurt Sandwiches
Wait how is it July already? I have to say this working from home has spoiled me with the time with my family. My clients have gone back to their sites so I will be seeing some people soon! I am excited to see them …
Crab Cakes with Lemon Dill Yogurt Sauce
Father’s day is tomorrow, which may look different this year. You may have to make dinner this year, unless you are lucky to get out door dining (if weather is nice).
This is the first father’s day for my wonderful husband. He has been such an amazing father and husband during this time. Nap times are the roughest moments in parenting, but we will get through it! (Any suggestions for a crazy, on-the-go boy that doesn’t stop?). I love watching my husband becoming a father, the giggles this little boy does with him, crawling quickly to him when he gets home, and saying “da da” (even though it probably doesn’t mean daddy). We are celebrating the dads on his side today and tomorrow with my family.
Tomorrow we will celebrate my dad as well. My dad is the most inspiring, caring, humble, God-loving man I have ever met. In October 2019 he was diagnosed with metastatic prostate cancer that went to his bones. He didn’t get blood work done for 6 years (which is something I preach to my clients about getting annually!). I beat myself up for not pushing him more to get it done, but we can’t live in the past.
If you met my dad, you would never know he had this diagnosis. He continues to work hard on the farm 6 days a week, 12 hours or more working on tractors, working in the fields, and much more. During his “down” time he works on his grass, his tractors, and now building a boat dock for his cabin on the lake. This man doesn’t stop, except when his body tells him to rest. Any man at his age would be tired after what my dad does dad in and out, add metastatic cancer on top. He is so incredible. He doesn’t complain about his constant back pain or anything.
We are believing the Lord is going to heal him so he can live a healthy, strong life for more decades. We can praise the Lord as my dad’s PSA has come super low, we know he is a God of healing and has a purpose for everything! Bryce is his best buddy and I can’t wait to watch Bryce (and any other kids we have) learn from my dad (his obedience to the Lord, farming skills, building skills, and his self-less personality).
If you are like my family, we don’t like to go out to eat on these “holidays” since they get so busy. We usually make dinner for our parents. When I cook for my parents, I always want it to be as healthy and delicious filled with lean or grass fed meat, tons of veggies (I will make zucchini and beets since my dad loves beets), and usually potatoes. If you are looking to change up your usual father’s day dinner, try out these delicious and easy crab cakes with a lemon dill yogurt sauce. Goes well with brown rice and asparagus (which is Jersey Fresh right now!).
Crab Cakes with Lemon Dill Yogurt Sauce
Servings
6 cakes
servingsPrep time
10
minutesCooking time
12
minutesIngredients for crab cake
16 oz can of crab meat
2 tbsp lemon juice
2 tbsp chopped parsley, fresh
1 tsp dill, dried
1 tbsp Dijion mustard
1 egg
1/2 cup panko bread crumbs
1 green onion, chopped
1/4 cup Greek yogurt, plain
S&P
- Ingredients for lemon dill yogurt sauce
1/4 cup Greek yogurt, plain
1/2 lemon zest
1 tbsp lemon juice
1 garlic clove
1 tbsp Dijion mustard
1 tsp dill, dried
S&P
Directions
- Mix all crab cake ingredients together.
- Form into cakes.
- Cook on oiled cast iron for 4 minutes on both sides OR air fry for 12 minutes (spray air fryer to prevent sticking)
- While the crab cakes are cooking, mix together sauce ingredients. Let it sit in fridge until ready to serve.
- Enjoy with Jersey Fresh asparagus and brown rice!
Chicken Lettuce Wraps
Hi friends!! Thank you for coming to my blog and reading my content. I hope I am able to inspire you to take care of your health with nutritious and delicious food. I love PF Chang’s chicken lettuce wraps, but do not enjoy the high …