6 Tips To Make A Positive Switch

Picture a big glass filled to the halfway mark with water. How do you see it – half-full or half-empty?
 
Consistently finding the glass half-empty – and the world as a difficult place – is a hallmark of negativity.
 
Research has found that a negative outlook can contribute to everything from depression to heart disease to lowered immune system function. It can affect sleep, weight maintenance, the quality of your relationships, your social life, and even your ability to hold a job.
 
Now imagine what it would feel like to approach life from a place of positivity, fun, connection, health, and possibility. Sounds good, doesn’t it?

 
To help wipe out negativity, try one or more of the following action steps:

  1. Go complaint-free. Try going an hour without complaining and see the positive things in your life. Next, try a day, a week, and so on.
  2. Keep a gratitude journal. Each evening, list 10 or more things that you are grateful for.
  3. Give compliments freely. Notice the good in others. Praise every person you interact with.
  4. Find beauty everywhere in your world. Notice its gorgeousness.
  5. Share your good news. Studies show that sharing happy events brings even more happiness.
  6. Focus on what you want, not what you don’t want.

 
Maintaining a positive outlook takes practice, and the more you do it, the easier it gets. The payoff – a happier, healthier life – is absolutely worth the effort.

Get Even Healthier!

Want to learn how to make positive choices in your own life? Want support in creating your healthiest, happiest life ever? Let’s talk! Schedule a complimentary health coaching consultation with me today – or pass this offer on to someone you care about!

What To Eat & Avoid At The Salad Bar!

As you know, I am on the quest to banish boring salads from your life! But if you’re creating a salad bar master piece, you know that bowl of goodness is going to be delish… but how can you ensure it’s also MHW approved?

That’s where I come in. I am going to share a tried and true formula for keeping things Clean N' Green the next time you’re looking to fill up at the salad bar.

If you consider yourself to be a pretty health savvy individual, then you already know that a salad is not automatically the best choice on the menu. That myth was busted a long time ago. Restaurant salads can be loaded with unhealthy ingredients like creamy dressing, fried onion strings, greasy tortilla strips, and other trans fat-loaded toppings. But what about a salad bar? Or even a homemade salad for that matter? You can see how fresh the produce is, and choose exactly what goes into it. So it’s guaranteed to be good for you… Right? Think again!

If you were to just blindly add ingredients from the salad bar, your salad might not be that healthy after all. According to holistic nutritionist Kelly LeVeque, the ideal salad has four components: 6 oz. of protein, 2 Tbsp (if it’s in oil form) of healthy fat, 2 cups of greens, and fresh fruit.
Having adequate protein, fat, and fiber will balance your blood sugar and keep you full until the next meal. Keeping that formula in mind—and avoiding certain other ingredients—will help you to make your healthiest salad yet.

Here’s how to build a superstar salad…

PROTEIN

sustainable tuna
wild-caught salmon
grilled chicken
hard-boiled egg
lentils
garbanzo or black beans

HEALTHY FATS

avocado
walnuts/pecans
avocado oil
olive oil
almonds
olives

GREENS

kale
spinach
arugula
romaine
mixed greens
microgreens
sprouts

MHW MEAL PREP TIP! LOAD UP MASON JARS FOR AHEAD OF TIME FOR ON-THE-GO SALADS! Put your dressing on the bottom

FIBER

brussels sprouts
cucumber
broccoli
asparagus
snap peas
hemp hearts
flax seed

In addition to the ingredients above that fit into Kelly’s formula, I’m also a big proponent of tasting the rainbow by adding some colorful veggies into the mix…

RAINBOW VEGGIES

sweet potatoes
carrots
beets
purple cabbage
radishes
heirloom tomatoes
squash or zucchini

*** TOP WITH FRESH FRUIT!

LIMIT LIST

creamy dressing
sour cream
croutons
tortilla strips
fried chicken strips
shoestring onions
bacon bits

*** IN MODERATION~ dried cranberries/fruit


For more suggestions on building a tasty (yet healthy!) bowl of green goodness, take a look HERE! 

What are your favorite salad bar tips!? Let us know in the comments below!

 

Say Goodbye to Boring Salads!

It’s time to say goodbye once and for all to boring salads!

We all know leafy greens and veggies do wonders for skin, body and overall wellbeing, so why not make enjoying these superfoods tasty too!?

I hear what you’re sayin’… if the words “salad” and “delicious” are placed next to each other, it must mean less than healthy toppings are involved, but we’re here to tell you, it’s NOT TRUE! You can have a salad that’s decadent, delicious, bursting with flavor, supremely satisfying AND totally healthy!

There are plenty of ways to think outside the box when it comes to greens, but I have rounded up 10 of my favorite.

Take a look at my scrumptious list below and prepare to get your VEGGIE ON!

10 INGREDIENTS THAT WILL TRANSFORM YOUR GREENS

SALSA

Think salsa only goes with Mexican? Think again! A few spoonfuls of any variety (spicy, salsa verde, pico de gallo… YUM) add tons of flavor and can double as a low calorie dressing too!

SUN DRIED TOMATOES

I always keep either a bag or an olive oil packed jar of sun dried tomatoes in the kitchen. Thanks to a sweet and smoky burst of flavor, these add much wanted YUM factor to greens!

FRESH HERBS

It’s time to welcome chives, dill, cilantro, parsley, mint, tarragon or basil to your bowl… oh the possibilities. Parsley, dill and mint work well with light, citrus flavors. Chives pair amazingly well with sun dried tomatoes, and cilantro is great with salsa, beans and avocado.

OLIVES

Just a few olives give a satisfying salty and tangy dimension to those greens, along with a great source of healthy fats.

BROWN RICE, QUINOA OR COUSCOUS

These wholesome starches amp up the hearty factor, helping you stay full longer while adding texture. Go for about 1/4 cup of cooked grains for any salad.

GET NUTTY

I love choosing either pine nuts, slivered almonds, toasted pecans or glazed walnuts as tasty salad toppers. These give sweet, salty and crunchy elements to your bowl o’ greens along with major nutritional benefits as well…. Healthy fats, fiber, protein, vitamin E to name just a few!

DRIZZLE THE DRESSING

Of course an AHHH-MAZING dressing can transform even the most basic salads. To stay #MHWApproved I recommend you make your own… whip up a batch on Meal Prep Sunday for the week. Check out this Blog Post for dressing ideas that also burn fat! 

BEANS

Fun fact: combining legumes with grains (as in black beans & brown rice) creates a complete, plant-based protein. Add garbanzo or black beans to your salad for a flavorful and filling topping.


What are your favorite ways to mix up your greens!? Let us know in the comments below!

 

Healthy Memorial Day Recipes!

It’s a 3-day weekend ~ bring on the BBQs, parties, and family get-togethers! Stay on track with your health goals by staying active, and allow yourself to enjoy the celebrations.
Whatever your plans include, share your healthy lifestyle with friends and family!

Mediterranean Turkey Burgers

Makes 4-5 servings

Ingredients:

  • 1 pound 98% fat-free organic ground turkey
  • Dried organic unsweetened cranberries
  • 3 Tbsp. fat free feta cheese
  • Fresh crushed garlic
  • 1/4 cup spinach
  • Salt & Pepper to taste
  • 1/2 cup egg whites
  • 3 Tbsp. olive oil

Directions:

Divide ground turkey into 4-5 patties. Next, add in cranberries, feta, garlic, spinach, salt, and pepper to each patty with your hands. Combine egg whites and olive oil in a separate bowl. Dip patties into the egg mixture. Grill over medium heat for about 4 minutes on each side, or until fully cooked. Serve with a whole wheat bun or on portobello mushrooms with your favorite condiments.

Chickpea Patties

Makes 4 servings

Ingredients

  • 2 cups garbanzo beans, mashed
  • 1/4 cup carrot, grated
  • 1/2 onion, minced
  • 1/4 cup ground flaxseed
  • 1 tsp. paprika
  • 1 tsp. cumin
  • 1 tsp. turmeric

Directions

Thoroughly mix ingredients together in a bowl. If the mixture is too crumbly, add water slowly (no more than 1 Tbsp. at a time) until it reaches a smooth yet firm consistency. Form the mixture into 4 burger-sized patties. Grill for about 3 minutes on each side or place in a greased skillet (we like using organic cooking spray or a little bit of grapeseed oil) and cook until evenly browned.

Serve with a whole wheat bun or on portobello mushrooms with your favorite healthy condiments.

Garlic & White Bean Hummus!

Makes 6 Servings

This tasty dip includes 3 powerful superfoods filled with body-boosting benefits.

Best Hummus Dip .png

Garlic & White Bean Hummus

Ingredients:

  • 1 1/2 cup cooked white beans
  • 2 garlic cloves, minced
  • 2 Tbsp. olive oil
  • 3 Tbsp. lemon juice
  • 1/2 tsp salt
  • Pepper to taste
  • Red pepper flakes for garnish

Directions:

Add all ingredients to food processor or high speed blender and puree until smooth. Keeps for 4-5 days in a covered container in the fridge. Serve with veggies, kale chips, or healthy flatbread!

Three Bean Salad

This salad is one of my all time favorite recipes. It’s SO EASY but will blow your taste buds away with flavor! You literally just throw all of the ingredients into a bowl, toss together, and BOOM! You’ve got yourself a yummy meal! You can top this over kale, quinoa, or just eat on its own!
Plus, it tastes better after a few hours of marinating, making it the perfect dish for a picnic potluck! Check out the recipe below!

Combine all of the below ingredients in a bowl. Mix and it’s ready to go! This recipe makes 3 servings. ;)

Three Bean Salad.jpg

Three Bean Salad

Ingredients:

  • 1/2 cup cannellini beans
  • 1/2 cup garbanzo beans
  • 1/2 cup kidney beans
  • 1/4 cup diced celery
  • 2 Tbsp. chopped red onions
  • 2 Tbsp. chopped cilantro
  • 2 Tbsp. chopped rosemary
  • 2 Tbsp. apple cider vinegar
  • 2 Tbsp. olive oil
  • A pinch of salt and pepper

Remember to take some time this weekend to be grateful for all the men and women who have served this country for our freedom. We are all able to do what we love each and every day because of their bravery! We are thankful for our families for their service and love.

 

Mini Muffin Quiches

Muffin top begone! Fixed serving sizes can help prevent overeating. This recipe takes the guesswork out of the equation and uses muffin tins to pre-portion the delicious little quiches! 

Since it is National Physical Fitness Month this month, I wanted to share this recipe with you so you can spend more time focused on your sweat sessions and moving your body and less time in the kitchen! 

Potatoes, cheese and greens make these mini quiches super satisfying. Bake up a batch over the weekend and you'll have breakfast available in a hurry for the rest of the week. 
Plus, they are super versatile. You can pretty much use whatever you have in the fridge to mix and match flavors. Add a little fruit or fresh juice, and voile'! Perfect breakfast to fuel your day. 

Serves 6: 2 quiches each
To make ahead:
Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30-60 seconds. 

Ingredients:

  • 2 tablespoons extra-virgin olive oil 
  • 1 1/2 cups finely diced red-skinned potatoes 
  • 1 cup diced red onion
  • 3/4 teaspoon salt, divided
  • 8 large eggs
  • 1 cup shredded smoked Cheddar cheese
  • 1/2 cup milk of your choice (cow, almond, or cashew)
  • 1/2 teaspoon ground pepper
  • 1 1/2 cups chopped fresh spinach

Directions:

  1. Preheat oven to 325 degrees. Coat a 12-cup muffin tin with cooking spray. 
  2. Heat oil in a large skillet over medium heat. Add potatoes, onion and 1/4 teaspoon salt and cook, stirring, until the potatoes are just cooked through, about 5 minutes. Remove from heat and let cool 5 minutes. 
  3. Whisk eggs, cheese, milk, pepper and the remaining 1/2 teaspoon salt in a large bowl. Stir in spinach and the potatoe mixture. Divide the quiche mixture among the prepared muffin cups. 
  4. Bake until firm to the touch, about 25 minutes. Let stand 5 minutes before removing from the tin. 

Nutrition:
Cal
238/ fat 16g/Carbs 11g/ total sugars 3g (0 added)/Protein 14g