Podcast Ep 71: Sports Psychology Expert Amy Baltzell

Are you looking for help creating sustainable goals that keep your motivation high so that you can tackle new challenges — and feel really awesome doing it? Well, get ready to learn about how to do just that from Amy Baltzell, President of the Association for Applied Sport Psychology and a certified Mental Performance Consultant who taught the very first Sport Psychology course at Harvard University. She joined us for an enlightening chat about motivation, how to overcome nervous energy, the qualities elite athletes share and the power of incorporating mindfulness into your fitness routine. Amy has quite a bit …

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Grab Your Bestie and Get Healthy With This Special Edition of the 10 in 4 Challenge!

I think we can agree that the best things in life are shared, right? via GIPHY The best meals … the best trips … the best bottles of wine … the best conversations … the best workouts … the best Netflix sessions … via GIPHY But wanna know what’s even better than those things? (And, yeah those things are pretty great so we know this is a tall order). via GIPHY Sharing what it feels like to be truly healthy — inside and out. via GIPHY And that’s exactly what this round of the 10 in 4 Challenge that’s coming …

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Breakfast Pizza

This easy, homemade breakfast pizza is made with bacon, eggs, tomatoes, spinach and cheese, made completely from scratch and ready in less than 30 minutes start to finish!

Breakfast Pizza

This breakfast pizza is so quick and easy to make from scratch, thanks to this 4-ingredient pizza dough made with any flour of your choice, Greek yogurt, baking powder and salt! No yeast, no fancy mixer!

A healthy spin on a pizza, loaded with protein and tastes delicious!

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Paleo Walnut Shrimp

Skinnytaste Meal Plan (February 26-March 4)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

I’m excited to share this breakfast pizza recipe with you for the new meal plan, you’ll notice the recipe isn’t up yet, I will be posting tomorrow but the ingredients are listed in the shopping list.

If you’re new to my meal plans, I’ve been sharing free, 7-day flexible meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. You should aim for around 1500 calories* a day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (2/26)
B: Avocado Toast with Sunny Side Egg (4) with a banana (0)
L: Spiralized Greek Cucumber Salad with Lemon and Feta (7)
D: Easy Crust-less Spinach and Feta Pie (2) with White Bean Caprese Salad (2)
Totals: Freestyle Points 15, Calories 827*

TUESDAY (2/27)
B: Avocado Toast with Sunny Side Egg (4) with a banana (0)
L: LEFTOVER Easy Crust-less Spinach and Feta Pie (2) with White Bean Caprese Salad (2)
D: Pressure Cooker Stewed Chicken with Corn (Pollo Guisado con Maiz) (4) with ½ cup brown rice (3)
Totals: Freestyle Points 15, Calories 1,026*

WEDNESDAY (2/28)
B: ½ cup quick oats (4) with 2 tablespoons skim milk (0), pinch salt (0) and ½ cup blueberries (0)
L: LEFTOVER Easy Crust-less Spinach and Feta Pie (2) with White Bean Caprese Salad (2)
D: One-Pot Spaghetti and Meat Sauce (8) with 1 cup arugula salad** (3)
Totals: Freestyle Points 19, Calories 932*

THURSDAY (3/1)
B: ½ cup quick oats (4) with 2 tablespoons skim milk (0), pinch salt (0) and ½ cup blueberries (0)
L: Chickpea Tuna Salad (0)
D: Instant Pot Chicken and Lentil Soup (1) with 2 ounces multi-grain baguette (3) with 2 teaspoons butter (3)
Totals: Freestyle Points 11, Calories 938*

FRIDAY (3/2)
B: 6 ounces nonfat Greek yogurt (0) with ½ cup blueberries (0) and 1 teaspoon honey (1)
L: Chickpea Tuna Salad (0)
D: Skillet Fish Fillet with Tomatoes, White Wine and Capers (2) with Broccoli and Orzo (4)
Totals: Freestyle Points 7, Calories 877*

SATURDAY (3/3)
B: Bacon and Egg Breakfast Pizza (recipe coming) (5)
L: LEFTOVER Instant Pot Chicken and Lentil Soup (1) with 2 ounces multi-grain baguette (3)
D: Dinner out!
Totals: Freestyle Points 9, Calories 664*

SUNDAY (¾)
B: 4-Ingredient Flourless Banana-Nut Pancakes (4) [Recipe x 4]
L: LEFTOVER Instant Pot Chicken and Lentil Soup (1) with 2 ounces multi-grain baguette (3)
D: Thai Basil Chicken (1) with Roasted Broccoli with Smashed Garlic (2) and ¾ cup jasmine rice (4)
Totals: Freestyle Points 15, Calories 1,201*

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

**Includes 4 cups arugula, 2 ounces shaved parmesan and ¼ cup balsamic vinaigrette

**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator  to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.  3 Double the recipe for a family of 4.  4 Cook oats with water according to package instructions then add milk, salt and berries.

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Do You Spend More or Less Than the Average American on Fitness?

If you’re like us, you probably spend a fair amount on fitness and health goodies and services. After all, it’s all worth it because it helps to keep you healthy and feeling good, right? via GIPHY But how does the amount you spend compare to other people around the U.S.? And how does what region you live in affect your rates on all those things? via GIPHY Yeah! We were curious, too. Which is exactly why we’re sharing this cool infographic from Myprotein on exactly that — plus more. via GIPHY Check it out and see how you compare! (You know, …

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Chickpea Tuna Salad

Chickpea Tuna Salad with capers is perfect for lunch! Quick and easy for meal prep! Healthy and filling, this mayo-less Tuna Salad is loaded with protein and Omega 3s and tastes even better the next day.

Chickpea Tuna Salad

I’ve had this salad on my mind and realized I had all the ingredients on hand to whip this up, and I loved it! This would make a great meal prep lunch, you can double the recipe, the flavors only get better then next day. Lettuce is totally optional, there’s no oil, no mayo, instead I drizzled some of the brine from the capers (the liquid) along with red wine vinegar and loved how it turned out.

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How to Unleash Your Inner Wonder Woman

If you found yourself as moved and motivated by Wonder Woman as I was last year, listen up. I’ve been looking for ways to hold onto that emotion — that inspiration — ever since the first time (out of three) that I saw it in the theater, because while watching it over and over again certainly does the trick, I don’t want to miss a bootcamp because … I was too busy watching a movie so I could get pysched for my bootcamp. You know? You know. So, here’s what I’ve been doing. And it’s working. Take up space. I’ve …

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How to Build Muscle Mass on a Raw Food Diet

http://nutritionclub.ca/wp-content/uploads/2018/02/Screen-Shot-2018-02-07-at-12.48.22-PM.png
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There have long been negative and misleading perceptions about the compatibility of the raw food diet with weightlifting and building muscles: the idea of the skinny, haggard vegans who’ve disbarred themselves from adequate sources of protein. This is a myth, and one that is fortunately being debunked over time by the rising emergence of weightlifters in the bodybuilding community who are advocating the vegan diet, with many of them showing that a ripped, muscular torso and clean eating aren’t mutually exclusive. Here are some tips to make it easier to get the body you want without having to sacrifice the health benefits of your raw food diet.

Go for the Greens

Leafy green vegetables are mostly known for their high nutritional concentration of vitamins and minerals, but they are also rich sources of healthy proteins that will contribute to the development of muscle mass. Kale, broccoli, spinach, and alfalfa are all incredibly good for you and packed with a lot more protein than you’d imagine. In addition to their protein content, they are, of course, packed to the gills with all the vitamins, folic acid, and nutrients they’re already famous for. Eat these in quantity every day to count towards your increased protein intake.

Beans Are Your Friend

Beans and legumes are true super-foods and terrific sources of complex carbohydrates, fibre and protein, as well as numerous nutrients. They have extremely low GI ratings as well, so they will take a long time to digest, keeping you feeling energized and fuller for longer. Garbanzo and mung beans are both excellent examples that you can start with, and from there, try experimenting with other varieties to keep your diet varied and ensure you don’t get bored of any one particular type.

Increase Your Nut and Seed Intake

These are the secret weapon in the raw food muscle building diet. Nuts and seeds are crammed full of healthy fat strings and carry a high protein content. They’re good for you on almost every level and can be easily added to a variety of dishes. The same can be said for seeds, such as flax, chia, and hemp that are all bursting with nutrients and are high in protein. Ordinarily, if you were aiming to work out for a cut, then we’d recommend you exercise strict portion control. However, if you’re looking to simply gain muscle mass, then nuts could make your life a lot easier and are incredibly flexible to cook with.

Eat Your Heart Out

If you’re really looking to gain muscle, you’ll have to eat the aforementioned foods in high quantities, well above your daily calorie maintenance levels. If you’ve been following the raw food diet for any length of time, then you already know that you need to eat raw foods in greater quantities to make up for the processed carbohydrates other diets draw their energy from. However, seeing as you’ll be needing to increase both your protein and carbohydrate intake to build muscle mass, you can eat most of the aforementioned foods as much as you like. Two things to bear in mind. Firstly, eat a large meal around 45 minutes after the conclusion of your workout: this is when your body needs fuel the most, and also when it will have the most benefit to your physical development. Secondly, the only foods you might need to be a little careful about eating are nuts, simply because they have the most fats out of any element of a raw food diet. They’re great as a part rather than the whole of your workout diet plan, but it can be tempting to sit with the spoon in the jar of your favourite peanut or almond butter past the point of indulgence. Consider saving nuts for between meal snacks to ensure that they don’t overwhelm the rest of your food intake.

Stay Hydrated

This is an often overlooked aspect of bodybuilding for both raw food enthusiasts and others. Water is an essential part of an active diet, and its importance grows exponentially when you’re pursuing a regular workout schedule. Water is especially important when weightlifting: you need your muscles to be well hydrated to develop mass and be able to lift at your maximum potential. The popular workout supplement creatine keeps more water in your muscles increasing the amount you can lift. We wouldn’t recommend that on a raw food diet plan, but it is illustrative of just what a key role water plays in your workout regimen.

Author bio

I`m Eva Henderson, writer, traveler and content coordinator at oddsdigger.com . I enjoy outdoor activities, yoga  and mythology. Hope you will enjoy my articles! If you want to learn more about me and my hobby feel free to visit my Facebook and Twitter accounts.

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Podcast Ep 70: Meditation Expert Light Watkins

If you have tried (and failed) several times to form a consistent meditation practice, get ready to be inspired by this episode with meditation expert Light Watkins. Light talks to us about his past career as a male model and yoga teacher and how he entered the meditation space to bring his message to more people. (Seriously, we get deep in this episode about how anyone can develop a meaningful meditation practice.) Light talks about his new book, Bliss More: How to Succeed in Meditation Without Really Trying and his passion for mindfulness. He offers tips for beginning and maintaining a …

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Bangin Good Shrimp

A healthier, slimmed down copycat recipe of Bonefish Grill’s very popular Bang Bang shrimp recipe.

Bang Bang Shrimp

This shrimp is out-of-this-world good, made with stir fried shrimp mixed with a creamy, sweet and spicy chili sauce served on a bed of shredded lettuce and purple cabbage topped with scallions.  Takes only 10 minutes to whip up which makes this perfect for lunch, as an appetizer or even a light meal.

What is Bang Bang Sauce?

It’s simply three ingredients, mayonnaise, sriracha and Thai Sweet chili sauce. You can adjust the heat to your comfort level. To lighten it, I used less mayo and opted for Hellman’s light. Since shrimp is naturally a low-calorie, zero point food, this dish is easy to fit into a healthy lifestyle.

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Paleo Curried Meat Pies

Skinnytaste Meal Plan (February 19-February 25)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

Skinnytaste Meal Plan (Feb 19-25)

Hope everyone is having a great week! I am excited to here all the success stories from people using the plans and losing weight, this is the reason why I share them, and I couldn’t be happier they are working out for many of you! If you’re new to my meal plans, I’ve been sharing free, 7-day flexible meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. You should aim for around 1500 calories* a day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (2/19)
B: Meal Prep Breakfast Taco Scramble (5)
L: Chickpea Avocado Salad (3)
D: Best Skinny Eggplant Rollatini with Spinach (5) with an arugula salad (3)**
Totals: Freestyle Points 16, Calories 1,000*

TUESDAY (2/20)
B: Meal Prep Breakfast Taco Scramble (5)
L: Chickpea Avocado Salad (3)
D: One Pot Cheesy Turkey Taco Chili Mac (6)
Totals: Freestyle Points 14, Calories 1,034*

WEDNESDAY (2/21)
B: Meal Prep Breakfast Taco Scramble (5)
L: LEFTOVER Best Skinny Eggplant Rollatini with Spinach (5) with 1 cup arugula salad (3)*
D: LEFTOVER One Pot Cheesy Turkey Taco Chili Mac (6)
Totals: Freestyle Points 19, Calories 1,098*

THURSDAY (2/22)
B: Meal Prep Breakfast Taco Scramble (5)
L: 1 cup Avocado Egg Salad (4) over 2 cups Romaine lettuce (0)
D: Slow Cooker Chicken and Sausage Creole (4) with ½ cup brown rice (3)*
Totals: Freestyle Points 16, Calories 1,129*

FRIDAY (2/23)
B: 6 ounces nonfat Greek yogurt (0) with ½ cup mixed berries (0) and 1 teaspoon honey (1)
L: 1 cup Avocado Egg Salad (4) over 2 cups Romaine lettuce (0)
D: Indian Shrimp Curry (2) with ¾ cup brown rice (5) and 8 cucumber slices (0)
Totals: Freestyle Points 12, Calories 891*

SATURDAY (2/24)
B: Stuffed Bagel Balls (5) with ½ cup mixed berries (0)
L: Zesty Lime Shrimp and Avocado Salad (2)
D: Dinner out!
Totals: Freestyle Points 7, Calories 412*

SUNDAY (2/25)
B: Roasted Strawberry Banana Bread (3) with 1 cup cubed cantaloupe (0)
L: The Skinny Tuna Melt (4) (recipe x 2) with 10 baby carrots (0)
D: Crock Pot Maple Dijon Chicken Drumsticks (8) with Sautéed Brussels Sprouts (1)

Totals: Freestyle Points 16, Calories 713*

NOTES: 1 Green salad includes 5 cups romaine, ½ cup each: carrots, tomatoes, cucumber, chickpeas, 2 scallions and ½ ounce shaved parmesan.

**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator  to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.  3 Double the recipe for a family of 4.  4 Cook oats with water according to package instructions then add milk, salt and berries.

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How Oscar Chavez of the The Voice Australia Lost 160 Pounds By Changing His Mindset

Looking for a little healthy inspiration and body positivity? Look no further than the following interview we did with Oscar Chavez of the The Voice Australia who has lost 160 pounds by opening up, getting real and doing the deep inner work that real, lasting change requires — and often times isn’t talked about, especially with men. You can read more about his journey here — and below, obviously! Many people experience an ah-ha moment when it comes to lasting weight loss. What was the moment when you knew you needed to change? I was sitting in the doctor’s office, recounting my …

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Meal Prep Breakfast Taco Scramble

Breakfast lovers, jazz up your mornings with this Meal Prep Breakfast Taco Scramble, made with potatoes, turkey taco meat, scrambled eggs and salsa (cheese is optional!) perfect to make ahead for breakfast for the week!

Meal Prep Breakfast Taco Scramble

Eating a healthy breakfast during the week is easy when you meal prep. Prepping for meals ahead that you’re going to eat all week long can be knocked out on a Saturday or Sunday, making the weekdays less stressful.

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6 Ways to Make Old Exercises New and More Effective

Getting in a routine at the gym is fantastic … until it’s not. On the one hand, knowing what you’re doing — and being able to do it with confidence — rocks. via GIPHY But on the other hand, getting comfortable with what you’re doing can lead to complacency. And that’s not the way to improve your fitness. Gotta keep those muscles guessing! via GIPHY So today, we’re sharing a few tips for mixing up your workouts without reinventing the wheel from Bryan Forsing, a certified personal trainer from Anytime Fitness. 1. Try supersets. “Supersets are great for burning more calories, …

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Slow Cooker Chicken and Sausage Creole

This New Orleans-inspired slow-cooker dish with chicken and Andouille sausage simmered in a rich tomato broth, is perfect to make for Fat Tuesday!

 Slow Cooker Chicken and Sausage Creole

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