Eat More Fish

Eat More Fish

This week, I have been focusing on decluttering my pantry. Who knew that I had so many packages of rice noodles? I have been inspired to use up my pantry ingredients, along with what I find in the fridge and freezer, in an effort not only to declutter, but also to save some money on my ever increasing grocery bill. All I needed to pick up for this delicious Weeknight Red Curry from Bon Appetit was a pound of firm white fish. I chose cod. I will definitely be adding this to my monthly menu!

Tonight, I will be making another Asian inspired fish dish that we have enjoyed before: Spicy Miso Ramen with Chili Roasted Salmon from feasting at home. You guessed it. I have salmon in the freezer and ramen in the cupboard.

There are many health benefits to including more fish in your diet:

  • It is high in important nutrients
  • It may lower your risk for heart attacks and strokes.
  • It may help with depression.
  • It’s a good dietary source of vitamin D.
  • It’s delicious, as you will soon discover when you try the recipes I have shared.

Enjoy!

Hydrate

Hydrate

One of my goals this year is to drink more water. During a busy day, I often forget. I even take a huge water bottle with me to work, but I might as well use it to do bicep curls because I rarely remember to sip from it. At least that way it would still be contributing to my health.

There are SO many benefits to making sure you are hydrated. I’ve included just a few.

  1. Weight Loss. Did you know that clinical studies have found that people confuse thirst for hunger about 35% of the time? The next time you feel like reaching for a snack, have a glass of water first.
  2. Glowing Skin. Drinking enough water helps with skin elasticity and prevents dryness and dullness. Who doesn’t want a smoother, more youthful complexion?
  3. More Energy. Dehydration causes fatigue, so that afternoon slump that leads you to the vending machine or coffee pot could be alleviated with a glass of water.
  4. Better Brain Function. Staying hydrated will improve your mood, concentration and memory.
  5. Improved Digestion. Water helps your gastrointestinal tract break down food properly and promotes regular bowel movements.

Now, having a water bottle with you is actually a great tip for improving hydration. It just hasn’t worked for me… yet. What has helped is using an app to track my intake. There are many free apps available. I am using My Water Balance: Daily Drink Tracker & Reminder. The free version allows me to track water, coffee and tea. The optional upgrade would allow me to track other beverages.  I asked for reminders, and at first, I have to admit, that I found them a little too frequent and slightly annoying. However, using the app has really improved my water intake. Who knows? Maybe I’ll soon be emptying that water bottle.    

 

 

 

Focus On What You Gain!

Focus On What You Gain!

“One reason people resist change is because they focus on what they have to give up instead of what they have to gain.” Rick Godwin

Did you start 2019 with a goal in mind? Healthy eating? Weight-loss? Stress management? More family time? Only four days in, your focus and enthusiasm are hopefully still strong. However, research conducted by Strava, suggests that January 12th is the day when your motivation might begin to falter. How can we ensure that we make it past that fateful date? I encourage my clients to do as Rick Godwin suggests, and focus on what they are gaining from the changes they are making, rather than what they are giving up. Really, attitude IS everything!

Let’s look at healthy eating as an example. Whether they are trying to lose weight, or for other health reasons, many people believe changing their diets will involve restriction and deprivation. They focus on having to give up ice-cream, cookies, french fries….

Now, I feel the need to mention, at this point, that I don’t believe in “good” or “bad” foods. I think that there are some foods you should eat less often and in smaller amounts, or perhaps learn to make healthier versions of. But telling yourself that you will never again eat cake could lead to cravings that would derail your attempts to improve your weight and nutrition.

Keeping that in mind, you will still need to make sure that most of the food you consume, most of the time, is real: unprocessed/additive free.

So what do you gain out of eating that way? Well first of all you get to eat great food! As your taste buds recover you will discover just how delicious foods are in their natural state. Cravings for salt and sugar will be reduced. You’ll have more, stable energy. More focus. You’ll reduce your risk for diseases like type 2 diabetes and certain types of cancer. You’ll improve your heart health. You’ll likely lose weight (if that is your goal), and if you have children, you will be an excellent role model for them. Wow! That’s a lot! Feeling more motivated?

Focusing on what you have to gain will increase your chances of reaching any goal. Give it a try.

I want to leave you with a recipe I tried recently: Roasted Vegetable Quesadillas from Taste of Home. They are very easy to make. I actually made the filling (there was a lot of it) a couple of days ago, and then have used it to make lunch for the last two days. You could add black beans. The cumin is very mild (kid friendly). You might want to add a smidge more. I topped mine with homemade guacamole. Yum!