8 Tips for Healthily Enjoying the Easter Long Weekend

“One cannot think well, love well, sleep well, if one has not dined well.”
― Virginia Woolf, A Room of One's Own 

 Everybody loves a long weekend! Its time to relax, to catch up with friends and family, and over the Easter break, its time to eat chocolate! So how do we find the balance between living it up and staying true to our health? Here are some great tips

1. Plan

When it comes to making sure that we don’t go overboard the best tip possible is to plan and be organised.

-         Shop in advance so you have good food in the fridge

-         If you’re short on time, chop and prepare food in advance

-         Have plenty of healthy snack options at the ready, if you have good food on hand you're less likely to choose a lesser option

-         Schedule your workouts around the gatherings with your family and friends so you don’t miss out

 

2. Eat well ‘the rest of the time’

While social occasions will inevitably change our daily routine, you can maintain control by being organised and making sure you eat well the rest of the weekend. You’re going to dinner tonight at a friend’s house and you know it isn’t going to be something you would normally eat, that’s fine. Simply make sure that you eat your normal breakfast, lunch and snacks.

3. Portion control

This one can be a killer. It sounds so easy but boy can it be hard.

The key to portion control is to always making sure you never arrive anywhere ravenous. If you’re really worried or you’re trying to loose weight, eat a small healthy snack about an hour and a half before you go out so you’re comfortable when you arrive.

Don't snack while you're preparing food. Its easy to lose track of how many spoonfuls of cake mix, or dip you're eaten if you're eating it as you go! Wait until the food is finished and then you can say 'i've had one serve of dessert'

If possible, try choosing a serving slightly smaller than what you think you’d like. Not so small that you’ll have to go back for more mind you, just a touch smaller so that you’ve eaten enough, there’s no point going back for seconds.

If you have left over food that you wouldnt normally eat, give it away. Send people home with food parcels, or drop left over dessert over to a friend who can enjoy it. If it isn't in your home, you can't eat it!

4. Choose healthier options

Even when eating out you have the option of choosing healthier options. For example, you could order grilled chicken or fish, and the salad or vegetables. If you’re cooking, see my post on Healthy Chocolate Easter desserts for some delicious options, http://firstbehealthy.blogspot.com.au/2013/03/6-healthier-chocolate-dessert-options.html.

5. Incorporate activity into your weekend

If you’re spending time with the kids, or with friends and family, why not make it active time? A picnic in the park followed by a game of soccer, or hike to the picnic ground. Take the family to the beach, hire a tennis court, go to the zoo and walk around all day, the choices are endless. Short on a few groceries? Why not walk to the shops? Or park a block away?

6. Don’t be afraid to ask for help

Women often get loaded with a lot of the responsibility for making these fabulous holidays so great. There are some fabulous men out there too; I’m not saying there isn’t. If you’re struggling to fit everything in, ask for some assistance. Take a moment to sit and eat something healthy and energising, take an hour to go for a walk. If you don’t have time to fit you in, you don’t have time for anything else.

7. Do something you enjoy

Between all the organising, entertaining and catching up it can be easy to let the pressure get to you. Relax, and take some time out to do something you enjoy. Make the suggestion to others too, and let them join you in your element.

8. Enjoy it and be grateful, let the guilt go. 

 “Don't wreck a sublime chocolate experience by feeling guilty.
Chocolate isn't like premarital sex. It will not make you pregnant.
And it always feels good.”
― Lora Brody

Don’t stress too much about the occasional blow out in your diet. Be grateful that you were able to enjoy such delicious food and that you have the choice to eat better food tomorrow! Enjoy the time with your loved ones without the stress and pressure of watching the calories pile up.

Stephen Harris Health & Nutritional Teacher

Better than Takeout Chinese Noodles

I love Chinese food, but it's not something I try to make at home very often because I usually don't have half the ingredients that the recipes call for, and always figure that there's no way that what I'm going to make is going to be half as good as it is at my favorite Chinese restaurant but I haven't let that stop me from trying. I finally figured out a recipe that's healthy, easy, doesn't require a million ingredients that I never use, and is quite frankly pretty damn tasty. 

Ingredients: 
1 - 2 2 oz. package(s) Thai Kitchen brown rice noodles (I used 1 pack for 2 of us, but you can use another one if you like more noodles)
1/2 lb. boneless skinless chicken breasts, cubed
1 tbsp. Bragg Liquid Aminos or low sodium soy sauce 
1 tbsp. rice vinegar 
2 tbsp. sesame oil
2 tbsp. freshly grated ginger
1 tbsp. coconut oil 
1 clove garlic, minced 
1/2 - 1 tsp. crushed red pepper flakes (depending on how spicy you like it!) 
1 cup broccoli florets 
1 rib of celery, sliced 
1 carrot, julienned 
Stir fry sauce, recipe below 
Optional garnish: 1 sliced green onion, sesame seeds 

Directions: 
In a small bowl add the liquid aminos, rice vinegar, 1 tbsp. sesame oil and 1 tbsp. ginger, stirring to combine. Add chicken to the marinade, making sure each piece is well coated. Set aside. 

Cook noodles according to package directions, set aside. 

Heat 1 tbsp. sesame oil over medium-high heat in a wok or large skillet. Add the chicken and stir fry until the chicken is cooked through, about 5 minutes. Remove the chicken from the pan, and keep warm. 

Add 1 tbsp. coconut oil (or sesame oil) to the hot pan. Add garlic and crushed red pepper pan, stir fry for 20 seconds. Add broccoli, carrots, celery and 1 tbsp. ginger and stir fry until vegetables begin to soften, about 3 minutes. Add noodles, chicken and stir fry sauce to the pan and stir fry for an additional 1-2 minutes. Remove from heat and add garnishes as desired and enjoy! 

Serves 2 

Stir Fry Sauce: 
Ingredients: 
3 tbsp. Bragg liquid aminos or low sodium soy sauce 
1 tbsp. honey 
1 tbsp. rice vinegar 

Directions: 
Place all the ingredients in a bowl, stir well to combine.

Stir-Fry Chinese Noodles with Chicken and Vegetables

Stephen Harris Health & Nutritional Teacher

Pillosophy of the Day ∞ Spice Up Your Life

Photo Men's Health

Have you ever added a pinch of Cinnamon to your coffee or a pinch of Cayenne to your tea? It may seem like you are just ramping up the flavor of your food or drink, but you are actually increasing the health benefits of your food. These wonderful and magical spices are essential to combat disease, increase vitality, decrease stress, and reduce fat. While searching on fitness.com I found some of my favorite spices and their beneficial nutritional and medicinal components. 

Cinnamon

• Health Boost: Can lower blood sugar, triglycerides, LDL, and total cholesterol in people with type 2 diabetes. Aim for one-fourth to one-half teaspoon of cinnamon twice a day.

• Get Cooking: Dip berries or bananas in low-fat sour cream, then in a mix of 1 teaspoon ground cinnamon and 1/4 cup brown sugar.

Turmeric

• Health Boost: Contains curcumin, which can inhibit the growth of cancer cells. Try to have 500 to 800 milligrams a day, says Bharat Aggarwal, PhD, a professor of cancer medicine at the University of Texas M.D. Anderson Cancer Center.
• Get Cooking: For an Indian flavor, add 1/4 teaspoon turmeric to water when cooking 1 cup rice.

Rosemary

• Health Boost: Stops gene mutations that could lead to cancer and may help prevent damage to the blood vessels that raise heart attack risk.
• Get Cooking: For a delicious chicken rub, combine 2 teaspoons rosemary leaves with 2 teaspoons seasoning salt and 1/2 teaspoon thyme leaves.

Garlic

• Health Boost: Destroys cancer cells and may disrupt the metabolism of tumor cells, says Karen Collins, RD, nutrition advisor to the American Institute for Cancer Research. "Studies suggest that one or two cloves weekly provide cancer-protective benefits."

• Get Cooking: "Let garlic sit for 10 to 15 minutes after chopping and before cooking so the active form of the protective phytochemicals develops," says Collins. Sauté fresh garlic over low heat and mix with pasta, red pepper flakes, and Parmesan cheese.

Paprika

• Health Boost: Contains capsaicin, whose anti-inflammatory and antioxidant effects may lower the risk of cancer (also found in cayenne and red chili peppers). There's no specific recommended dose, but moderation is probably the best way to go.

• Get Cooking: Combine 1 1/2 teaspoons paprika, 1/2 teaspoon ground thyme and 1/2 teaspoon ground red pepper to liven up popcorn.

Ginger

• Health Boost: Can decrease motion sickness and nausea; may also relieve pain and swelling associated with arthritis. Doses used in clinical trials range from 500 to 2,000 mg of powdered ginger. (A quarter-size piece of fresh root contains about 1,000 mg.) More than 6,000 mg can cause stomach irritation. Ginger can also hinder blood clotting, so if you're about to have surgery or are taking blood thinners or aspirin, be sure to talk to your doctor first.

• Get Cooking: For motion sickness, try having one or two pieces of crystallized, or candied, ginger. Make sure ginger is listed as an ingredient; some candied products or ginger ales contain a small amount or a synthetic form. You can also add 1/4 teaspoon ground ginger to vegetables like carrots and sweet potatoes, as well as fresh fruit (especially peaches).

Oregano

• Health Boost: A USDA study found that, gram for gram; oregano has the highest antioxidant activity of 27 fresh culinary herbs.

• Get Cooking: To spice up tomato soup, add 3/4 teaspoon oregano to 1 can; add 1/2 teaspoon to 2 cups pasta or pizza sauce. Substitute 1 teaspoon dried oregano for 2 teaspoons fresh.

Cumin

• Cumin is a potent anti-inflammatory and antioxidant that may help stop tumor growth.

Stephen Harris Health & Nutritional Teacher

 

Pillosophy of the Day:Go Raw - Clean out the Gunk!

Photo: vegan.com

Sometimes we forget to realize all the stress we put our bodies through. Food, Exercise, work, Junk Food, Drugs, Alcohol, Lack of Sleep, and so on. I know I am not the only one that feels off or sluggish some days. Most of us tend to disregard these hopeless cries that our body sends out and we push ourselves to the extreme. You ever wonder why you get a cold in the summer time, or why your body is not recovering like it should. Are you feeling sore after a work-out for numerous days? Are you feeling like you are on a different planet looking down at everyone else go about their day?

Well guess what, you are overdoing what ever you are doing. I would like you to try this "detox" even if just for a day. Your Mind, body, and Spirit will thank you.

Now what you will do is, eliminate all processed foods, Caffeine, meats cooked foods, and dairy from your diet. I know it sounds harsh, but you are only going to do it for a short period of time. If you have any health issues please consult the advice of your primary care physician prior to doing this. I am going to share with you a sample day of what my intake looks like. I promise you will be full and feel lighter and rejuvenated after this.

Breakfast
Berry Spinach Smoothie
1 cup Raw Baby Spinach
1 Scoop Raw Protein ( I like Sun-Warrior)
1 handful of strawberries
1 Handful of Blue Berries
2/3 Cup Pineapple

	Calories	Carbs	Fat	Protein	Sugar	Iron
	195	30	2	20	16	49

Morning Snack
2 carrots Chopped
2 tbsp Raw Almond Butter
herbal Tea

Lunch
Bodacious Salad
1 Cup Spinach
1 Cup Kale
1/2 avocado
1/2 Carrot Shredded
4 tbsp pumpkin Seeds
2 tbsp sunflower seeds
2 tbsp hemp Seeds
12 Grape Tomatoes
1/2 cucumber
1/2 Green Apple
1 oz Shredded Cabbage
1/2 Lemon with 1 tsp Olive oil (for dressing, add salt and pepper)

Calories:491

Carbs:26

Fat:38(Don't be alarmed, just adjust for Dinner)

Protein:20

Sugar:11

Iron:50

Afternoon Snack
Green Apple with raw honey and Cinnamon
Or you can Have it with some Raw nuts of your choice
herbal tea (caffeine free)

Dinner
Another humongous Salad
Feel free to play with the ingredients from lunch
But get creative and remember keep it raw.
*Remember when consuming a lot of raw nuts watch your portions so that you don't go over 40-60g (depending on whether or not you are active)

Try this for a minimum of 1 day and a max of 5. After the detox you should slowly introduce things back into your diet slowly. First you will start with grains, starches and legumes for 2 days. Then light proteins like eggs, fish, Yogurt. Then you can incorporate dairy after 5 days. Heavy proteins like Chicken and red meat will be last. Remember your body will tell you how much you can handle. Introduce these foods back into your diet slowly in order to avoid any discomfort.

Please don't blow all your great work and crash on some processed garbage. You will only be doing a disservice to yourself.

And one more thing, DON'T FORGET TO DRINK WATER!

Stephen Harris Health & Nutritional Teacher

Pillosophy of the Day ♥ Stretch that Body

Most of us forget a vital piece of the puzzle when it comes to training and working out our bodies. We push our muscles to the limit and wonder why we aren't reaching the next level of fitness.

Wall Pose

Is this you? If so you are probably putting your body through too much stress. Do you have a rest/recover day? When I say rest, I don't mean just lump on the couch and do absolutely nothing. Rest should be a day of retreat for those overworked bodies.

I'm not the best at stretching but I am working on it, especially since my work-outs have increased intensity. A day of stretching, a light walk, a nice Soak in the tub. Trust me your body will love you and thank you for it later. I personally like to dedicate My rest days to a Hatha Yoga Day. I work on my deep stretches and to mix it up I will play with some poses. 

This routine is good for all fitness levels, athletes, and work-out enthusiasts. Remember your body will tell you what needs more attention when it comes to stretching, listen to it. I know I have to pay close attention to my shoulder and hamstrings. 

Did you Know?

Stretching Improves Flexibility

Improves Blood Flow

Increases Range of Motion (Speed and Accuracy)

****Remember****

• Warm up first: warm muscles, tendons, and ligaments are more flexible and stretch more easily; stretching cold muscles can cause tears.
• Stretches should always be gradual and gentle.
• Hold each stretch in a static position for 10 to 20 seconds, allowing the muscle to lengthen slowly.
• Do not bounce; bouncing actually causes muscle fibers to shorten, not lengthen.
  Stretch only to the point of resistance; if the stretch hurts, you´re pushing too hard.
• Don´t rush through the stretching routine; use it to prepare yourself mentally and physically for activity.

Upper Body Stretches

Lower Body Stretches


Complete the entire series and you will feel much more limber

Now these are just some basic stretches, take your time and listen to what your body wants. Happy Training. :-)

Sunday Yoga

Stephen Harris Health & Nutritional Teacher

Plant Strong Pasta * Vegan and Gluten Free

Hello Loves! 

Who doesn't Love Pasta? I know I do, there was a time in my life that I wanted to marry an Italian man so that I could eat all the Italian food in the world  (true Story). But since it's not that waistline friendly I gave up on that dream. This alternative to Pasta is delicious and Filling. Seriously I was stuffed

You will need:
1 Zucchini
1/2 Cup Mixed Vegetables
1/2 Tomato
1 tsp Basil Paste
1 tsp Olive Oil
1/4 tsp Sea Salt
1/4 tsp Black Pepper
4-6 Grilled Asparagus Spears
1/3 Cup Cooked Sweet Potato


I already had previously grilled my asparagus and baked my sweet potato. you can cook these prior to making this dish. Feel free to cook either how you like, whether it's grilled, baked or boiled. I then made the "noodles" using my Spirelli. Purchase yours at Amazonhere

In a bowl add the zucchini, chopped tomatoes, and all the rest of your ingredients. Toss with basil, oil, salt and pepper. Viola! a Super easy and delicious alternative to a high carb meal.

Enjoy!


Stephen Harris Health & Nutritional Teacher

Yummy Broccoli Salad * Mayo Free

I have always seen the Mayo doused version of this salad and the look of it used to make my stomach turn. YUCK! Sorry I just have a thing for mayo, not really a fan. I can only take it in small...like really small amounts.

Anyhow so my local health food store had a vegan version to this, so I decided to tweak it and add my own spin to it.

You will need:
1 1/2 C Raw Broccoli
1/8 Cup Organic Raisins
1/4 C Fresh shredded carrots
1/8 tsp Sea Salt
1/4 Raw Cashews
1 1/2 Tbsp of Greek Yogurt
1 tsp of Rice Vinegar

In a small container add your cashews and fill with water. Place them in the microwave for 1 minute. This will soften them up and bring out that buttery flavor. You can have the Broccoli raw, but if it gives you an unpleasant audible reaction( you know what I mean), then you can opt to cook it a little to help break down the vegetable and aide in digestion. But don't cook it too long you still want the CRUNCH in this Salad.

Mix all your ingredients in a bowl, cover and let sit in your fridge for 5-10 minutes. Serve and Enjoy




Yummy Broccoli Salad * Mayo Free