 WOOOHOO! It's Foodie Friday! You hear us Coaches talk all the time about the importance of eating more veggies. For some of us, veggies like carrots, broccoli, cauliflower, and cucumbers are just fiber rich carriers of delicious ranch dressing. Store bought ranch dressing is loaded with calories and strange ingredients. It's super easy to make at home and if you use Greek yogurt you get added protein. WIN-WIN! Greek Yogurt Spotlight! Benefits: ● A great source of calcium, phosphorus and protein which are important for muscle and bone health ● Packed with probiotics which are helpful for gut health ● A great addition to snacks and meals to keep you satisfied for longer!  Click on the image above for a delicious homemade healthy ranch dressing courtesy of Nutritionrx.com
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 Set aside at least 20 minutes per day to eat mindfullyby Audy Butler of 406 Barbelle As we work toward better body composition and/or weight loss, there are several basic habits and behaviors that are often overlooked that can have a large impact on our progress. Very often we jump straight to restriction, low calories, and detailed diet plans when there maybe some very simple and easy actions we can take to get us to our goals. As we’ve talked about before, quite simply weight loss requires being in a calorie deficit. So one of the best places to start on a weight loss process is to evaluate our intake. Being mindful about our eating habits can help us do that. Often distracted and rushed eating can lead to ignoring our body’s signals of satiety, leading to unnecessary calorie intake. Want to make a positive impact on your body composition? Pay attention to HOW you’re eating as much as WHAT you’re eating. Here are a few steps you can take right now to avoid overeating and to be more aware of what your body is telling you: 1. Sit down at a table. Easy. 2. Eat without distraction 3. Set down your utensils between bites. 4. Set aside at least 20 minutes to eat mindfully. 5. Choose fibrous foods to fill you up. 6. Chew your food thoroughly 7. Listen for cues of satiety and eat until you’re about 80% full. *Truth bomb: it’s ok to discard of or save food for later that you’re not hungry for. Give just one or two of these a try and watch what a difference you can make without ever “cutting your calories”.  Click on the image above for a super easy recipe for 10-MINUTE PIZZA SOUP from wellfed.com. It may take 10 minutes to make, but you'll spend 20 minutes eating it:)  Progress Over Perfectionby Audy Butler of 406 Barbelle When it comes to our wellness and nutrition, perfection is just not possible. To enjoy the benefits of a healthy lifestyle, our food and activity plans SHOULD be flexible. As a coach some of the most common characteristics I see in new clients wanting to make lifestyle changes are: very high level of initial motivation and excitement, immediate implementation of sweeping, large-scale changes, and immaculate discipline for 4-7 days. This is usually followed by an inevitably “imperfect” day, and a rapid decision that their plan didn’t work. They give up and abandon their previous goals altogether, now afraid to try anything for fear of failing. As we move through the coaching process, we talk about sustainable steps and behaviors, ways to plan, what to do when you go off-plan, and how to adjust the plan when we need to. When people learn and execute on the behaviors that set them up for success, promote overall consistency, but allow for foods that don’t always fit the “healthy” category we see compliance, progress, and overall enjoyment of the process increase dramatically. In relation to food and fitness, what we do well for a long time is better than what we do perfectly for a short time. Working on your wellness? Take it slow. Want to eat something that’s “off-plan”? Enjoy it and move on. Progress and consistency beat perfection any day. Today's #foodiefriday recipes will help you recover from our amazing Femme Fatale Week. Click on this link for the recipes.  Bethanie does kettlebell swings. Today's Femme is one of CrossFit’s classic “Girls” WODs. She was first posted on the CrossFit Main Site as the workout of the day for Saturday, August 9, 2003, but she was unnamed at that time.
She appeared again as the workout of the day for Wednesday, November 5, 2003 – which is the first time the name “Helen” accompanied it, along with a quote from Helen Keller: “We can do anything we want as long as we stick to it long enough.”  Eating more veggies is a nutrition goal I often hear from our members. We know they're good for us, yet we all struggle to eat more of them. Here are 3 tips to eat more vegetables: 1. Clean and cut them up right away. Good for snacking or adding to recipes. 2. Use frozen veggies to save time. They are just as nutritious! 3. Add them to soup, stews, or chili for an easy way to eat more in one meal. There are so many health benefits to eating more vegetables. Here are even more tips to help you eat more delicious health-promoting and cancer-fighting veggies. https://dieteticdirections.com/my-top-7-veggie-boosting-tips/  This spaghetti squash and kale soup is loaded with 3 fabulous veggies, you can add more greens or squash to increase your veggie intake. Click on the image to get the fabulous recipe from dishingupthedirt.com. |
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