14 Ideas for your #Change1Thing Checklist

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Sometimes the smallest tweaks yield the biggest results which is what the Change1Thing Campaign is all about. Instead of doing  major overhaul on your body and life, it is probably more manageable to take small steps towards your goal. As innocent as that sounds, it can be overwhelming so enter moi with this handy list for you to try out.

  1. Add sprints to your running routine
  2. Take your run outside
  3. Change the weights in your lifting routine
  4. Try a new class
  5. Try a sport you’ve never tried before
  6. Walk more than you drive & take the stairs more than the elevator.
  7. Train for a race (5K run/walk or obstacle race, anyone?)
  8. Eat one salad per day for either lunch or dinner
  9. Drink at least 24 oz of water each day
  10. Have a bigger breakfast and a smaller dinner
  11. Bring your own lunch
  12. Cook most meals yourself
  13. Quit your soda and chips habit!
  14. Get more sleep during the week

Un-Pasta Bolognese

Low Crab option to your favorite pasta!
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Image Did you know that substituting grated/shredded carrots for bread crumbs and adding tomato paste in meat makes it perfect for a meatballs AND Bolognese? Yeah, me either until now! This recipe was born because my local market sells these awesome giant meatballs that I enjoyed until I found out they had rice and breadcrumbs in them. That and each if them costs about $2 a piece and who needs that when I can make them?? So I roasted some spaghetti squash and cooked this up fully intending to make my own Giant Bawls. Sheer laziness turned this into the Un-Pasta Bolognese you see here. Hey, at least I’m honest!

*Heat oven to 400 degrees, cut spaghetti squash in halves or quarter and sprinkle with salt, olive oil and maybe a tsp of vinegar (optional); roast in ben for up to 25 mins.

1Tbsp oil ( I used Olive)

1 Tbsp onion, chopped

1 lb lean ground turkey

1 4-6 p can of tomato paste

1 tsp garlic, minced or grated

1/2 grated carrot

sea salt & cayenne pepper to taste.

Heat oil in heavy skillet then add onion and sauté until onion is translucent. Season meat  and cook on medium to high heat until brown. Add the garlic and cook for another 3-5 mins, add carrots then cook another 3-5 minutes. Make sure meat is fully cooked and then add tomato paste and mix thoroughly. The paste will soak up all the liquid from the skillet so turn down heat to low so it doesn’t  burn.

* To make meat balls, add all ingredients together while meat is uncooked and cook from there.  When squash is finished roasting, scoop flesh out into a bowl and top with a hearty scoop of the meat mixture. Enjoy!

High protein muffin: version 3.0 (has dairy)

The latest FabU high protein, low carb muffin.
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The latest FabU high protein, low carb  muffin.

The latest FabU high protein, low carb muffin.

Eureka! This is one version of my muffin adventures that turned out moist and yummy. The catch? This one is NOT dairy free BUT the batter has 30 grams of protein and 20g of carbs. It serves 4 so each has 7.5 grams of protein and 5 grams of carbohydrates.

FIRST:

*Grease muffin cups with non stick spray & heat oven to 375-400

1/4 cup almond meal
2/3 cup coconut flour
2 whole eggs
2/3 cup cottage cheese (I used full fat)
1 tsp ghee (coconut oil/butter works too)
1 tsp baking powder
Pinch of salt and either 1.5 tbsp of coconut sugar for sweet version OR herbs for savory.
Mix together in blender and pour mixture into 4 cups and bake for 20-25 mins.

Meet Karl, my new Keurig! #BrewItUp

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Meet Karl, my new Keurig! #BrewItUp

Sometimes (often) the universe gives you exactly what you ask for and this case: I asked for a Keurig! It’s been one long year of envying my friends and family theirs and the kind folks at KHQ (Keurig Headquarters) decided to end that nonsense and gave me my own. Can’t wait to break it in. I might go to bed early just to get started!

Tacopie – Swedish style!

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Fabulously Healthy You:

Gluten free crust for taco pie? Yes, please! Will be trying this too :)

Originally posted on Sofia Häger:

Made taco-pie with Lina the other day and it actually turned out well! Tasted almost like when I used to make it back home in Sweden! ;) it’s easy to make it’s just that it takes a lot of time because it has to be in the oven for a while..
Since I’m not eating gluten we made a gluten free crust of 5dl almond flour, 1tsk baking soda, 2msk sesame seeds, 2 eggs, 30g butter and 1 msk psylliumseedshusk. Mixed everything in a bowl and then pressed it put in a pie form. Put it in the fridge for 20 minutes while making the filling. Started with chopping one big onion and then put it in the pan until it gets a golden color and then add the beef (600g) until that’s all brown and then add one can of corn and 1-2 bags of taco seasoning and some…

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Stir-Fried Chicken with Hot Basil over Sticky Rice, Thai Brussel Sprouts, & Papaya Salad

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Fabulously Healthy You:

Adding this to my “Must Try” List!

Originally posted on What They Made:

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All of these dishes are some of our most favorites from the Pok Pok cookbook (see previous post “Stir Fried Thai Chicken & Brussel Sprouts”), so when we have all three in one meal it’s just like Thai heaven to us. The papaya salad has been mentioned a few times on the blog already (see previous post “Thai”), so I won’t go into too much detail on that except that it is definitely an easy, healthy, and super tasty (& hot!) dish to enjoy anytime. I’m sure it will be showing up even more now that the weather is getting warmer.

The Thai stir fried brussel sprouts are another blog regular…. they are so easy, and a nice twist on the typical steamed or sautéed brussel sprouts we have. Just chop, steam for a minute or two, then throw in a hot oiled pan and sauté for a few minutes…

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A week of some of my low carb, low starch meals

Low starch, low carb meals
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Here is a nice collage of what I’ve been feeding myself over the last week. The Lazy Girl’s guide to home made eats :)

Spinach eggs with chopped red bell peppers and sweet potato: 2 eggs fried with spinach leaves and the rest is self explanatory.

Baked spaghetti squash sprinkled with coconut sugar and a tsp of ghee: Cut squash into quarters, remove seeds, sprinkle with coconut sugar and ghee and bake for 25 mins; scoop into a bowl when it’s tender to the fork and set alone or as a side for something else.

Korean bbq lettuce cups: Make a marinade of 1/2 cup of rice vinegar, 1 tbsp of oil,1 tbsp of coconut sugar, 1/2 cup low sodium soy, one inch of chopped mince ginger, 2 minced garlic cloves and soak thinly sliced meat ( I used grassed beef) in it for a minimum of 1 hour ( the longer the better; reserve a bit as gravy for lettuce cups). After marinating is over, heat skillet or grill to very hot temps and sear meat 2-5 mins on each side depending on how well done you prefer it ( chicken should be well done!!). Wrap each each piece in Bibb or Romaine lettuce and slather with marinade gravy-ENJOYYYY!

Instant coffee with cinnamon and a tsp of ghee: I made my regular cup of joe ( coconut sugar and cinnamon added) , added a tsp of ghee and GEEE WIZZZZ it’s yummy!

How to help your Gen X man live longer

What to watch for as GenX age.
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What to watch for as GenX  men age.

My Big Brother!

I know broaching the subject of health for the 30, 40 something year old man means my male friends and relatives will think I’m talking directly to them. That’s okay because I am…via their women-folk (myself included). To put this plainly: some Gen X males still think they are invincible when it comes to their lifestyle habits. Newsflash, Everyone: bad health is cumulative meaning it adds up over time! Chronic illnesses by definition rarely blast you away out of the blue without warning. Instead, tiny fissures  that begin in the good health of youth widen into massive and sometimes fatal cracks based on genetics and lifestyle habits as we age. According to the CDC, the top 5 killers of 35-44 year old men are Unintentional Injuries, Heart Disase, Cancer, Suicide, Homicide…in that order.  Let’s go through this list and the accompanying strategies to keep our men healthy, shall we? Unintentional Deaths:  That prolonged invincibility of youth can mean that your man Is not wearing his seatbelt: 52% of men die in fatal crashes due to not wearing seat belts compared to 40% of women. Is drinking and driving: Men are twice as likely than women to drive drunk and people aged 35-44 years old are the third group most likely to be involved in fatal crashes (21-24 and 24-35 year olds precede them. Read the statistics here) *Moral: Remind him that he has more to lose and a lot to live for now as an adult. Drunk driving and not wearing a seatbelt are not smart and deaths related to them are 100% preventable. Heart Disease: See that ruddy complexion and breathlessness that happens as some men age? all could be signs of heart disease. People with a family history of heart disease need to be especially careful as plaque build-up in the arteries begins in childhood. Stroke and heart attack risk ( men have a higher risk for them than women)  fall under the umbrella of “heart disease” and both are closely related to lifestyle habits, namely Poor Diet and lack of exercise : A sedentary lifestyle and diet high in salt and refined foods increases the risk for high blood pressure and obesity, both of which affect the heart immensely. Alcohol intake:  A high alcohol intake ( more than 2 per day for men, 1 for women) increases the risk for stroke, obesity and blood pressure. Click here for more info on the subject. Smoking: Smoking, aside from causing respiratory issues and cancer, causes heart disease for similar reasons as the above like elevated blood pressure and a lack of oxygen to the heart caused by smoke damaged arteries. Weight: They call it middle aged spread for a reason!  The semi sedentary office life coupled with football season /weekend beers and eating habits reminiscent of the dorm years = the dreaded beer gut and double chin. Find an activity as simple as walking or as complicated as learning something new and do it together as a family. Love him as is but vocally encourage his progress. *Moral: Keep an eye on ruddy skin in White people,  fatigue and bloat  for all people because they are symptoms of both alcoholism and and congestive heart failure. Encourage your man to leave the couch to play the sports he loves
(yelling at the TV is not the same as playing) and remind him that eating like a teenager doesn’t mean he is one: limit/eliminate fried foods & increase vegetable and fruit intake. Again, he has much to live for these days and just 10 mins of activity per day can combat health problems! ** Black people are 2.5 times as likely to have fatal strokes so should be extra attentive to alcohol intake, smoking habits, diet and exercise. The DASH Diet  is an excellent eating plan to manage high good pressure. 
Cancer: Cancer is one of those catch-all diseases that is spawned by all of the above and made doubly likely if it runs in the family.  Still, inherited cancers only make up about 5% of cancers and that 5% includes colon, ovarian, prostate, breast and childhood cancers.  Men (and women, too) who have a parent or sibling who have had these inherited cancers can learn  their risk with genetic testing. American men have higher rates of melanoma and the risk for developing it is higher in people of fair complexion, who have moles and have already had an incidence of it. *Use sunscreen and check those moles! *Moral: Enough can’t be said about diet and activity  for prevention since they are usually encouraged after diagnosis to improve outcome. Improve them now BEFORE a diagnosis! Suicide/Homicide: America’s dirty little secret is the state of the country’s mental health profile. According to WHO, depression affects 10-15% of the world population but that is merely the people who admit it and have been diagnosed. Although women are more likely to be depressed than men, men are more likely to die from suicide.  Stress caused by Economic/ job(lessness) pressure and relationship problems are 2 of the main catalysts for suicide but it can be said that a lack of diagnosis for mental health issues compounds all. Homicides:  Good news! married people had the lowest rates of homicide BUT sadly, 25% of women have experienced domestic violence; 21% of the violent acts women experience are committed by an intimate partner and many of them end in homicide. *Moral: Parents, pay attention in the mental health state of your children including boys. Teach them how to safely express their anger and frustration so it doesn’t turn inward and then violently outward. No one wants to admit their loved one s suffering or could become dangerous but there are always signs for strange behavior.Lovers, encourage each other to vent productively and to use the help of licensed professionals. Never, expose your kids to a violent partner as this is how violence breeds and grows.

How To Get a Bikini Body!

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Fabulously Healthy You:

Thanks, Lindsay! Your tips are already being put to good use by THIS girl :) Have a great day!

Originally posted on lindsayylovee:

Before I run off to teach a couple back to back classes I wanted to drop in to share a fabulous read!

Spring is HERE [despite the fact that it's only high 40s/low 50s today with rain…however, not freezing so I'll take it] and with warmer weather comes….smaller clothing. 

As a trainer and fitness instructor I’m often asked about tips regarding working out, losing weight and toning up. By far the question I receive most is, “how do I get a flat stomach?” 

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Well, fortunately, a very smart friend of mine who also happens to be a fantastic writer has compiled a great, detailed article on JUST how to do that! Specifically, she gives out some of the greatest fitness and diet tips from seven of our areas TOP female fitness pros! You may just recognize one of them. ;)

So, if you are looking for some awesome fitness…

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