New Year, New Goals, New You!

5 Tips For Successful Resolutions

A Little New Year History:

The celebration of the New Year is the oldest of all holidays dating back to 153 B.C. when Janus, a mythical king of early Rome, was placed at the head of the calendar. The Romans named the first month of the year after Janus, the god of beginnings and the guardian of doors and entrances. He was depicted with two faces, one on the front of his head and one on the back. Therefore he could look backward and forward at the same time. At midnight on December 31, the Romans imagined Janus looking back at the old year and forward to the new. The Romans began a tradition of exchanging gifts on New Year’s Eve by giving one another branches from sacred trees for good fortune. Later, nuts or coins became more common gifts. Although the date for New Year’s Day is not the same in every culture, it is always a time for celebration and for customs to ensure good luck in the coming year.

Other traditions of the season include the making of New Year’s resolutions. That tradition also dates back to the early Babylonians where their most popular resolution was to return borrowed farm equipment! Our more popular and modern resolutions usually include promises like losing weight, saving money or quitting smoking.

OH BABY!

The tradition of using a baby to signify the New Year was begun in Greece around 600 BC. It was the tradition at that time to celebrate their god of wine, Dionysus, by parading a baby in a basket, representing the annual rebirth of that god as the spirit of fertility. Early Egyptians also used a baby as a symbol of rebirth. Babies are still depicted in current New Year’s festivities.

Today—

New Year’s Eve is always an exciting time of year full of hope and renewal. One can truly look away from the past year (and all that we’d like to forget!) and, like Janus, look forward to the year ahead full of new possibilities. Many of us have grand goals as our resolutions which can peter out after a few weeks. The most successful resolutions are the ones that are simple, realistic,and most certainly desired.

Here Are A Few Tips To Making Those New Year’s Resolutions A Reality:

Be Realistic – – – If you’re goal is to lose weight, for example, choose an attainable result. A healthy, realistic goal is 1-2 lbs a week. And have a smaller initial total goal to aim for, say 5 or 10 pounds. Once you lose that weight you can always keep going!
Talk About It – – – The more you talk to your friends and family the more support you’ll get! (And the more accountable you’ll feel.) Find a find a partner or buddy who shares the same resolutions as you. You can motivate and encourage each other, and working with a mate makes the journey more rewarding.
Create A Plan – – – Invest a little of your time researching the pros and cons of your resolution and outline a plan. If you’re going to start working out, plan ahead the days and amount of time you can realistically hit the gym, go for that power walk, bike, etc. Jumping out of the gate with the idea “I’m going to work out 2 hours a day, 7 days a week” is just not realistic and you’re setting yourself up for failure and big disappointment. Keep it specific and realistic!
Reward Yourself – – – Achieving your resolutions shouldn’t be about total deprivation! This doesn’t mean you go nuts and eat a box of chocolates if you’ve had a few good days. Instead, reward yourself with something that doesn’t contradict your goal. Get a manicure, get a massage, go to a movie with a friend, do something for you that is healthy, stimulating, and keeps you on track.
Don’t Give UP - – – After you’ve set your goals, created your realistic plan, gotten your partner and/or support system in place, this is probably the most important tip on the list! We all fall down, fall short, mess it up from time to time. But the only way to succeed is to keep at it. When things get a little off track, take a moment, a deep breath, reach out to a friend, regroup, and get back on track!

Everyday is a new day, and every new day is there for you to do your very best! The experts predict it takes about 3 weeks for a new activity (or removal of an activity) to become a habit and about 6 months for it to become part of your personality, your lifestyle. Don’t give up, keep
track of your progress, keep it simple, work with a buddy, talk about it, make a plan and keep it realistic.


Cheers To You!

Laura McDonald

Let me know what your resolutions are! Let’s talk about the New Year!

Vegetarian Chili

Vegetarian Chili

20-30 minutes prep

30-45 minutes cook

6-8 servings

This chili is very hearty, yet so fresh and healthy. I studied a few recipes before I came up with this version, which my whole family loves. 

Feel free to add/remove/substitute similar ingredients. Add seasonal, local organic vegetables to the main mix for extra flavor.

Serve a simple green salad on the side and corn-bread...yum!

For garnish

Sour cream (regular or dairy free) or strained plain yogurt

Shredded Cheese (regular or vegan)

Chopped cilantro

Ingredients:

• 2 tablespoons canola or vegetable oil
• 1 1/2 chopped onion
• 2 tablespoons minced garlic
• 1-2 serrano peppers or jalapeño, seeded and minced, use to taste
• 1 1/2 cup chopped red/green bell pepper (or mixed)
• 1-2 zucchini diced
• 2 portobello mushrooms brushed and chopped into cubes
• 2 tablespoons chili powder
• 1 1/4 tablespoons cumin powder
• 1 1/4 teaspoons salt
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon thyme
• 1/4 teaspoon oregano
• Black pepper to taste
• 2 cups fresh corn kernels or 2 cans whole kernel corn (drained) 
• 2 cans black beans, drained and rinsed (or you can make fresh beans)
• 1 can kidney beans, drained and rinsed (optional)
• 1 can chopped tomatoes
• 2-3 fresh tomatoes, chopped
• 1 large can tomato sauce
• 1-2 cups vegetable broth (depending on how thick you like) 
• Optional: 1 bag meatless ground crumbles (if desired) 
• 2 cups cooked brown rice
• 1/2 cup chopped fresh cilantro (to taste)

Directions:

Heat oil on medium to high heat in large pot. Add onions, garlic, peppers and serrano/jalapeño peppers and cook, stirring about 3-5 minutes, until soft. Add the corn, mushrooms, zucchini and other fresh veggies you might want to add (not the tomatoes, yet.)

Cook, stirring mixture until veggies are soft (about 5-10 minutes.)

Add all of the DRIED herbs, stir in and cook for one minute. Add in fresh tomatoes and stir well. *Optional: Add the meatless crumbles now if desired.

Then add the canned chopped tomatoes and sauce, beans and stock.  Bring to boil, reduce heat and simmer for about 20 minutes.

Adjust seasoning if needed.

Serve over brown rice. Sprinkle on chopped cilantro and top with creams or cheese if desired.

Green Routine Workout

Get out of the Gym and Into Great Shape!

No membership or electricity required.

Walk your way to better health!
http://video.msnbc.msn.com/your-healthy-family/30434988#30434988

Laura's YouTube Channel!

http://www.youtube.com/user/Laurette99?ob=5

The Connection: Stress and Weight Gain

The Connection:  Stress and Weight Gain

by: Laura McDonald

 How does stress make me gain weight?

Being “stressed out” is more than an emotional state, the body understands stress physically, and one of the ways your body deals with stress is by hoarding and storing calories, primarily in the form of fat around your belly.

This has much to do with the way we’ve evolved over centuries.  In the wild our adrenals* immediately kicked into fight or flight mode when faced with danger...being chased by an animal, for example.  Adrenaline and cortisol are released into the blood stream, giving us that superhuman strength and burst of energy produced from carbohydrates and fats. Our bodies would then stop this extra production once the threat was gone. This adrenal response can be life-saving and necessary to survive a true crisis, but in today’s modern society the problem is that this sequence of events takes place whether the threat is real or perceived.  Women are inundated with stress that doesn’t let up, a low grade constant level without any recovery time.

My FAVE Healthy Dressing Options

** Apple Cider Vinagarette:
2 TBLS Extra Virgin Olive Oil  
1 TBLS Apple Cider Vinegar

1 TBLS Dijon Mustard

Sea Salt and freshly ground pepper to taste

(Whisk all ingredients til creamy)

**Olive Oil and Lemon:

2 TBLS Extra Virgin Olive Oil

2 TBLS Lemon--(whisk together)

**Olive Oil and Balsamic Vinegar:

2 TBLS Extra Virgin Olive Oil

1 TBLS Balsamic Vinegar

1 TBLS Dijon Mustard--(whisk together)

**Avocado-Lime Dressing (gluten-free and vegan):
Makes approximately 6 servings (2 Tablespoons per serving)

1 avocado, peel and pit removed
1 Tbsp. of sesame tahini
1 Tbsp. olive oil
5 cilantro sprigs, minced
juice of 1/2 lime

Place all ingredients in a high speed blender and pulse until smooth (about 1-2 minutes).

Organic Orange Hemp Smoothie

Yummy, quick, healthy, delicious!

• 1 frozen banana, chopped
• 1 whole orange, chopped
• 3 tablespoons hemp seeds 
• 2 ice cubes
• 3/4 cup almond milk
• Pinch of cinnamon
• Dash of pure almond extract

1. Place all ingredients in a high speed blender. Process until smooth and creamy. Drink immediately and enjoy!

Yummy, Healthy, Easy Vegetable Soup

This soup is always a healthy hit! It’s easy to make and fills your house with a wonderful, inviting aroma. It’s also a great soup to take to work and heat up for a healthy, wallet friendly meal.
I recommend using organic, local, seasonal vegetables whenever possible. This keeps it super fresh, keeps it green and supports local farmers.  
This is the basic recipe, but please get creative and make it your own by adding and substituting what you like. Make sure to wash all vegetables carefully.

Prep time: 15 minutes
Cook time: About 45 minutes
Makes: 6-8 cups

• Small onion, chopped
• 2-3 Cloves garlic, chopped
• 3-4 Celery stalks, chopped
• 2-3 Carrots, chopped
• 1 Turnip, diced 
• 1-2 Parsnips, diced
• 1-2 Leeks, chopped
• 1 large potato, peeled and diced
• 1 Green and yellow squash, diced
• Fresh sprigs of dill and parsley, chopped
• 3 Cups organic low-sodium vegetable broth and 1 cup water,OR 2 cups vegetable broth, 2 cups water
• Olive Oil or oil of choice
• Salt & Pepper to taste

Optional:

• 2 Cups kale or spinach (Cleaned off the stalk, washed well and chopped.)
• Fresh corn (I love to scrap it right off the ear into the pot)
• Any other fresh veggies you might want to throw in

Heat a few tablespoons of oil in a soup pot, then add the onion, garlic, celery, and cook for several minutes until onions are translucent. Stir in the remaining vegetables and herbs (except spinach or kale.) Cook over medium to low heat, stirring gently and add more oil if needed. I usually salt and pepper a bit at this stage. After 5-10 minutes slowly pour in the stock and/or water. Bring to a low simmer. Partially cover the pot and let simmer for 30 to 45 minutes, until vegetables are tender, not mushy, stirring occasionally.
You can stir in the spinach/kale if you like now. Let simmer another 5 minutes or so, stirring gently. Add more broth or water if needed. 
Salt and pepper to taste. You can also puree this soup for a creamy texture.
Serve with some chopped parsley/dill sprinkled on top.

Enjoy!

Pumpkin Oatmeal

Makes 2 servings

1 cup old-fashioned rolled oats 

2 cup soy milk 

1/2 cup canned pumpkin puree 

4-6 dashes ground cinnamon 

2 tablespoon chopped walnuts 

1-2 teaspoons  honey 

1-2 teaspoons flaxseeds (optional)

Directions

Stir the oats, soy milk, pumpkin puree, and cinnamon together in a saucepan; bring to a gentle boil. Reduce heat to low and simmer 5 minutes, or until the oatmeal reaches your desired consistency. Transfer to serving bowl. Garnish with walnuts and honey. Add a few pinches of flaxseeds.

5 Day Slim Down Join The Party

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Fast Protein Pancakes

Ingredients: (makes about 4 pancakes)

1 cup quick oats, dry
1 cup low-fat cottage cheese
5-6 egg whites
2 tablespoon brown rice protein powder, vanilla
Nonstick cooking spray
Fresh blueberries, optional
4 teaspoons maple syrup, optional

(Try experimenting by adding a banana, a spoon full of nut butter, some cinnamon…etc.)

appx. 30 grams protein.

Directions:
Combine oats, cottage cheese, egg whites, and protein powder in a blender. Mix well until it resembles traditional pancake batter.

Heat a large pan over low heat, and lightly coat with nonstick cooking spray. Pour about 1/4 cup batter onto pan just like making regular pancakes. Let cook for 2-3 minutes until the sides easily lift. Flip pancake and cook for an additional two minutes.

Serve with fresh fruit, maple syrup, honey or the topping of your choice.

Major Muscle Group Workout

 Major Muscle Group Workout #1

This is a very simple, powerful workout that shouldn’t take more than about 30 minutes. For more calorie burn add longer cardio intervals of your choice. Make sure to drink lots of water, rest when needed, listen to your body.  Please contact me with any questions!

Warm up for at least 5 minutes (walk, power walk, jog in place, etc.)

Stretch major muscle groups.

Strength Training Sequence:

1. 15 push-ups
2. 15 Stationary Lunges (each leg)
3. 15 Bicep Curls (with bands or weights)
4. 15 Squats
5. 15 Triceps Dips 
6. 100 crunches

*5 minutes cardio (kickboxing drills, jacks, jog, sprints up and down stairs, jump rope, etc.)

Repeat above strength sequence

*5 minutes cardio

Repeat above strength sequence

*5 minutes cardio

Cool down and stretch

Spring Training Workout Plan--Get Outdoors!

i

Now’s a great time to take your fitness routine outdoors!  Here’s a plan you can do with little to no extra equipment, and don’t be shy to get even more creative with your natural surroundings and challenge yourself!

   *You don’t need any extra equipment, but if you have a resistance band and a jump rope you can really rock this workout.

   *Always check with your doctor before

 beginning any new fitness routine, and 

make sure you are hydrated.

Warm up for 3-5 minutes

   *Go through this routine at least once.  Repeat 1 or 2 more times to burn even more calories, get stronger, and really challenge yourself. 

  

    *Warm up for at least 3-5 minutes, jogging, walking, jumping rope, etc.  

     *Take a few moments to stretch and stretch throughout the workout when needed.                                                       

Here's the routine:

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