Fear of Change

Fear of change can keep you in a soul-crushing job, a bad relationship, or a physically destructive lifestyle. Ask yourself: Is the devil-you-know approach really good enough for you? Is your life making you happy? If you answered no to either of those questions, WHAT do you have to lose by embracing change?

The truth is, things should be changing — your body is changing, your habits are changing, your attitude is changing. This might be the point where, because of so much change, you're starting to freak out a little bit. You might be asking yourself, What will all this change mean — to my life's direction, my relationships, my identity?

I can't stress enough how important it is to resist any pressure you may be feeling from others to stop improving your habits or to remain a certain size. And don't worry if your spouse, family members, or friends aren't on board with your plans. You can't control them. They'll change if and when they want to change. Take care of yourself first.

Maybe you're afraid you won't know how to love yourself if you're not a certain size. Many people are buried in their weight, not knowing who they would be without it. This is especially a risk if you've never identified yourself as "skinny." Don't be afraid of what you'll be like when you're thinner. Feel the fear and do it anyway! And don't sabotage your efforts because you don't deem yourself worthy — you are SO deserving of achieving your weight-loss goal! Let's dig deep, get our hands dirty, and do this. What is there to be afraid of when you're healthy — besides living the life you're supposed to lead? When you're overweight and uncomfortable, there is so much less you can do, and you always live with the threat of having a stroke, developing type 2 diabetes, or getting cancer. Obviously, a lot more risks are involved if you give up and stay stuck instead of making changes.

The only thing that's holding you back from achieving your dreams is YOU. Believe in yourself, and stop letting your excuses keep you from living. Screw surviving — it's time to thrive!

Happy New Years Eve! Good-Bye 2015, Hello 2016!

I'm so excited about the New Year!  So excited that I couldn't sleep last night because I wanted to get a head start on my new goals that I have set out for myself this year.

A new year means NEW OPPORTUNITIES! NEW ACHIEVEMENTS! NEW MEMORIES!

So when it comes to making those New Years Resolutions I stick to goals that are very realistic.  Many people dread, or don't even bother making new resolutions because they always fail at achieving their goals.  But why do you think that can possibly be the true reason for not hitting the goal? Sometimes its just the way their goals are written down.  They're very board and not very realistic and detailed.

For example:
1. Lose Weight
2. Exercise More
3. Eat Better
4. Travel.

These examples of goals are great, but they are very board that they have no road map to help you achieve these goals.  When you go on a road trip or a new location you never been to, you want every single detail, every twist and turn just to make your trip is easier, less work, and less frustration.  Here's an example of how to set up this road map to achieving your goals.

1. Lose 8 lbs by Feb 1, 2016.
    a. 2 lbs drop per week.

Notice that I have set a specific number as to how much I want to lose and the exact date I want to achieve this goal; and I've also extended my list by adding a tip or reminder of how much that is per week to make it much achievable.  When it comes to weight loss, aim for 1-2 lbs drop per week. Be realistic!  If you expect to lose 10 lbs without proper nutrition, fitness, and professional help it will seem much harder to accomplish that it will effect your motivation to continue.

2. Exercise 3 Times per Week for 30 minutes minimum per workout session at a High Intensity Level.
     a. Focus T25
     b. Weight Lifting
     c. Run/Jog/Power Walk
     d. Hiking
     e. Swimming
      f. Fit Club

Notice I added different workouts I can choose from.  I'm not limiting myself to just the gym.  Making sure you add different workouts to your program will help you strengthen all your muscles, not overuse, and keep boredom at bay.  I've also included at what intense level it has to be at, how long the session will run for minimally, and how many times a week I'll be performing the activity for.

3.  Eat 5 servings of vegetables and 3 servings of fruit per day.

Depending on your own eating habits, you might notice you lack a certain vitamin, mineral, or want to eat less fatty food into your system.  Be specific as to what you want to add or what your trying to fix specifially within this area.  Some great examples would be Eat Fast Food 1 time per week. Or Cook at Home 5 Days a week. Another great example is to Meal Prep for the week.

4.Travel

Where specifically do you want to travel too?  Did you do your research as to how much its going to cost you for Hotel, Car, Plane Tickets, Food, and Entertainment?  Many fail to plan and research.  Others lack saving their money to achieve these goals.  Its very possible to travel the world, you just need to pin point where you want to go and how much you need. Then once you get a number, set a date when you want to go. Save money from your paychecks, and learn to budget your funds.

Yes this will require you to sit down and think.  But doing this will help you achieve your goals, and make this a great year instead just another year of not accomplishing your resolutions.

From my experience you will encounter a lot of road blocks, but each road block is meant to make you stronger, become wiser, and a problem solver.  Only 5% manage to achieve their goals and become successful.  It takes a lot of effort and hard work, but as long as you never quit, and keep pushing you'll be glad you kept your goals!

Did any of my tips help you out? If so, please comment below, I'd love to hear what you have to say!

What are your New Years Resolutions?

HAPPY NEW YEARS EVE! STAY SAFE, HAVE FUN, AND CHEERS!

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Omelettes for Two

Serves 2
20 minutes or Less
Vegetarian

INGREDIENTS:
2 Large Eggs
3 Egg Whites
1 tbps Water
1/4 tsp Salt
1/4 tsp Ground Pepper
1/2 tsp Olive Oil

DIRECTIONS:1. Beat togeher the eggs, egg whites, salt, and pepper in medium bowl until slightly frothy.

2. Heat 1/4 tsp of the oil in a large nonstick skillet over medium heat.  Add half of the egg mixture and cook, occasionally lifting the edges of the egg and tilting the pan to allow the uncooked mixture to flow underneath, 2 minutes.  When almost set, loosen edges of the omelette with a spatula and fold into a half-moon shape.  Reduce heat to low and cook 1 minute more, or until set.  Repeat with the remaining egg mixture.

NUTRITION FACTS:
Per Serving (1 omelette)
Calories: 110
Total Fat: 6g
Saturated Fat: 2g
Cholesterol: 213 mg
Sodium: 436mg
Carbohydrates: 1g
Fiber: 0g
Protein: 12g
Calcium: 29mg

Cooking Foods to Safe Temperatures

Cooking Foods to Safe Temperatures

Over the years I have always been concerned with producing recipes that keep in mind food safety.  To this end we have followed guidelines from the USDA on cooking foods to safe temperatures.  Remember, you can't tell whether meat is safely cooked or a casserole is sufficiently heated through by just looking at it.

Use the latest temperature chart below to ensure that cooked foods reach a safe minimum internal temperature.  Here are some techniques to follow:

• Use an instant-read thermometer.
• Insert the thermometer into the center of the food (without touching a bone on roasts or poultry) to get an accurate reading.
• For steaks, chops, and burgers or patties, insert the thermometer into the side of the meat.
• If a recipe calls for letting the meat rest for a specified amount of time, do so before slicing or serving it, since the temperature will continue to rise during this time and destroy harmful bacteria.
• Wash the stem of the thermometer with hot soapy water after use.

Type of Food                                                                        Temperature

            Ground beef, pork, and lamb                                                                     160*F

  Beef, pork, and lamb steaks, chops, or roasts                               145*F with 3 minutes standing time

                         Fresh ham                                                                                    145*F

             Fully cooked ham (to reheat)                                                                    140*F

      Chicken or turkey, whole, parts, or ground                                                      165*F

                         Egg dishes                                                                                   160*F

              Leftovers and casseroles                                                                         165*F

Timeless Tools for Healthy Cooking

Timeless Tools for Healthy Cooking

With the right tools, any job is easier.  Here are the everyday essentials that will help you get healthy meals on the table fast, plus our best advice for choosing the ones that are best for you.

THE RIGHT CUTTING BOARD

A large, sturdy board will make chopping fruits, veggies, and meats easier, and will also help you mince ingredients like fresh herbs and garlic that add flavor to your food without increasing calories.  How to choose:  Your board should fit comfortable on your primary work surface and accommodate the entire blade of your biggest knife with at least an inch or two to spare at the top and bottom.  Choose wood or plastic:  Both materials are durable and will absorb the impact of your knife, making it easier to chop and protecting your blade.  Some cooks opt for two boards and designate one specifically for meat and poultry; this can help prevent meat juices from contaminating other foods.

THE THREE MOST IMPORTANT KNIVES

These are the essentials:  A small paring knife with a blade 3 to 4 inches long for peeling and slicing small foods; a cook's knife with a 8- or 9-inch blade for all basic chopping, dicing, and slicing; and a long serrated knife for neatly slicing bread.  You'll also need a good sharpener since eve the best knives will dull over time.  How to choose:  Your budget will be a major factor in your selection, but do buy the best you can afford -- a good-quality knife properly  cared for should last you a lifetime.  If you can, hold the knives before purchasing; their handles and weight should feel comfortable and the grip should be secure in your hand.  

THE GOOD GRATER

Shredding and grating fruits, vegetables, and cheeses to add flavor and nutrition to your meals is made infinitely easier with a sturdy grater.  Our recommendation is a box grater that has four sides with fine, medium, coarse, and slicing blades and a handle on top.  Although box models can zest citrus and finely grate small items like fresh ginger, we recommend you also purchase a rasp grater (Microplane) for these more delicate task.  How to choose:  Heavy stainless steel will give you the best results and wear well.  You can opt for a durable rubber handle on top for comfort and a rubber-rimmed bottom for extra stability if you like.

SPRING-LOADED TONGS

Tongs are vitally important for lifting, flipping, and moving food quickly and gently; a spatula is often to big to fit in a tight pan or may damage delicate foods, and jabbing a fork into meats to turn will allow juices to leak out.  How to choose:  Tongs should be 12 inches or more long to keep your hand comfortably away from hot cooking surfaces.  Spring-loaded models can be locked shut for easy storage.   Silicone-tipped tongs are a necessity for use on nonstick cookware to prevent scratching; select heat-resistant tips and you will be able to use them over open grill flames as well. 

 VERSATILE KITCHEN SHEARS

These heavy-duty scissors can do delicate jobs like cutting parchment paper to line pans or snipping herbs for a tasty last-minute garnish, but they're also strong enough for splitting poultry, cutting crustacean shells, opening tough food packages, and many other kitchen tasks.  How to choose:  Shears should be stainless steel to prevent rusting, and the handles should be large enough to fit your hand comfortably and offer protection against slipping.  Straight (not curved) blades are the best for most jobs, and a bolt between the blades that can be removed to separate them will allow for easy cleaning,  Left-handed people should look for shears designed specifically for them.

AN ACCURATE THERMOMETER

A good meat thermometer is the best way to ensure that your foods are cooked to the proper temperature for safety and peak flavor.  How to choose:  We recommend that you use an instant read thermometer; not only will it give you a reading in a matter of seconds, most models are small enough to fit in your pocket for quick access.  Select a model that specifically designed for meat and poultry (not candy or oil) and has an easy-to-read dial or digital readout.

Shopping for Ingredients

Shopping for Ingredients

As you learn to eat healthier, remember these tips for choosing foods wisely:

LEAN MEATS AND POULTRY:  Purchase lean meats and poultry, and trim them of all visible fat before cooking.  When poultry is cooked with the skin on, we recommend removing the skin before eating.  Nutritional information for recipes that include meat, poultry, and fish is based on cooked, skinless boneless portions (unless otherwise stated), with the fat trimmed.

SEAFOOD: Whenever possible, my recipes call for seafood that is sustainable and deemed the most healthful for human consumption so that your choice of seafood is not only good for the oceans but also good for you.  For more information about the best seafood choices and to download a pocket guide, go to environmentaldefensefund.org or montereybayaquarium.org.  

PRODUCE: For best flavor, maximum nutrient content, and the lowest prices, buy fresh local produce, such as vegetables, leafy greens, and fruits, in season.  Rinse them thoroughly before using, and keep a supply of cut-up vegetables and fruits in your refrigerator for convenient healthy snacks.

WHOLE GRAINS:  Explore your market for whole grain products such as whole wheat and whole grain breads and pastas, brown rice, bulgar, barley, cornmeal, whole wheat couscous, oats, and quinoa to enjoy with your meals.