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Month: September 2019

Why Chicken Salad Recipes Are Both Delicious and Healthy

Posted on September 29, 2019 in Uncategorized

What if you had something that could combine healthy and delicious? And what if it was easy to prepare and contained all the proteins, fats, sugars and vitamins you need? There is such a meal. And it’s very easy to prepare. It’s the chicken salad.

Chicken salad recipes can be prepared in under 20 minutes. They are very healthy and no one can say they don’t love the taste of a well cooked chicken salad recipe. There are 2 components to a chicken salad, each with its importance and role. The first is the actual chicken. The chicken is very delicious when cooked right. It provides all the proteins and unsaturated fats you need for a day. Chicken meat is the healthiest meat after fish and sea food.

The second ingredient of a chicken salad recipe are the vegetables. You must add salad and tomatoes. The vegetables provide the vitamins that keep you healthy. The texture combination in chicken salad recipes is provided by the mixture of soft chicken, crunchy salad and juicy tomatoes.
Of course you also have to add olive oil and a bit of vinegar to make the over all salad even more delicious. The oil and vinegar have their own nutritious substance contribution. Besides their helath role they make the chicken and salad fit together.

No matter what you use exactly in your chicken salad recipe, it will surely be very tasty and very healthy. There are lots of chicken salad recipes out there, even on the Internet. Just choose the one you find best for you and for which you have all the ingredients. Just remember that both the chicken and the vegetables have their importance. This way you will acquire all the proteins, fats, sugars and vitamins you need for a healthy day.

How To Inspire Your Children To Develop Healthy Eating Habits

Posted on September 25, 2019 in Uncategorized

You may be aware of the rising obesity epidemic among American adults but did you know that obesity in children is also on the rise? This is an issue that needs to be taken in consideration especially if you have young children in your household.

The KTLA news Health Watch recently reported that 1/3 of children in this country are obese which is a very alarming statistic. If action isn’t taken in regards to their choices of food/drinks and amount of physical activity, these children are likely to face health related issues much earlier in life than expected.

Therefore if you know your family consumes an excess amount of potato chips, soda, cookies, not to mention frequent fast food excursions, it may be time to make a change that will impact not only you and your spouse, but your children also.

If you instill the importance of healthy eating habits along with the benefits it provides the body, your children will grow up with a higher respect towards healthy living. Simply put, the way your children eat and drink in their youth is likely to continue as they become adolescents and adults. Unhealthy habits kids have when they are young will often stay with them as they grow.

Depending on the ages of your children and their current eating habits, getting them to eat in a healthy manner may or may not be difficult to implement. You may even need to show them pictures/videos about the consequences of obesity and what can happen later in life if they are not health conscious in their youth to get them motivated to make a change now. You know your family the best so you may need to get a little creative for this to work for everyone.

One fun way to start developing healthy eating habits at home is to make it a family game.

First, think of the most important changes you want to start changing in your family’s nutrition. What would you consider to be the unhealthiest eating habits your family/children have? Focus on that first.

Set a short term goal such as no soda, chips, or unhealthy fast food choices for one month. If everyone in your family sticks with it then they will all win a reward such as a miniature golf trip or roller/ice skating excursion.

Discuss it as a family and come up with something you all agree on so that everyone is motivated to stick with the healthy eating habits challenge.

If you feel as though a month is too long of an initial time-frame to start with, take it one week at a time. Then on a Sunday afternoon/evening, everyone gets a small treat such as a trip for frozen yogurt or a movie night with popcorn.

You can lengthen the time-frame as everyone gets accustomed to the new healthy eating habits and naturally increase the reward amount accordingly. In other words, after successfully accomplishing a one week challenge, try a two week challenge next, then a three week, etc.

Lastly, come up with a creative name for your family’s challenge such as “The Healthy Harpers” or simply “Our Healthy Eating Habits Goal”. Make a poster or printout you can put in a visible, high traffic area to help serve as a reminder for everyone in your family to stick with it.

You can even use daily stickers or stamps (especially for young children) to keep track when healthy eating habits have been maintained. Another fun way to keep track is by using marbles in a jar. Each member gets to put one marble in the jar at the end of a healthy day of eating. When the jar is filled to a certain point, the prize is won.

Making health a top priority in your family takes planning and a willingness to try something new. There may be some uttered complaints or whining from your children but don’t budge an inch if you are determined to improve your family’s health because it will be well worth it.

You are in charge of your household and you know deep down in your heart that the choices you are making now will help your family further down the road. Remember, your house means your rules – but now your healthy eating rules.

Healthy Breakfast Choices

Posted on September 23, 2019 in Uncategorized

Breakfast is the most important meal of the day. Essentially, you are breaking the “fast” from the night before and the fuel that you put into your body can change the way you live the rest of your day. By eating breakfast, you will be letting your metabolism know that you are not starving and that it is okay to begin burning calories. As you jump-start your metabolism, you are essentially setting yourself up for a healthy day with regulated glucose levels and controllable cravings.

An ideal breakfast will couple carbohydrates with protein and fat to help satisfy you and fuel your body and mind right into the afternoon. Here are some delicious examples of perfect breakfast food that will leave almost anyone satiated.


The perfect addition to anyone’s diet, oats provide a steady source of energy while being filled with fiber. You can add almost anything to oatmeal, such as cinnamon which is great at regulating glucose spikes, and cut up apple, which is filled with vitamins, minerals, and loads of fiber. Or try a few spoonfuls of yogurt with peaches. The combinations that you can create are only limited by your imagination and what your taste buds allow.

Egg and Low Fat Cheese Whole Grain Wrap:

When you couple protein, carbohydrates and fat together, you create a powerful meal that will provide you with hours of energy and the satisfaction of having the feeling last. Delicious and nutritious, eggs are the perfect source of protein and are able to be added to your diet more often than you think.

Fruit Smoothie:

Combine luscious, ripe fruits such as bananas or strawberries with skimmed milk powder, juice and ice for a treat that will make you feel like your cheating on your diet. Creamy shakes can actually be a part of your everyday diet. Mix papaya and cantaloupe for a cool and refreshing treat, or vanilla extract and bananas for a divine combination.

Cold Cereals:

If you are a cereal and milk type of morning person, it is possible to continue eating in this way. Choose a cereal that contains less than 5 grams of sugar and under 130 calories per serving. Pick cereals that contain 100% whole grains and contain the Whole Grains Council stamp. Choose skimmed milk instead of 2% or 1% to help reduce further fat and calories.


Healthy Thanksgiving Holiday Tips

Posted on September 18, 2019 in Uncategorized

I don’t know about you, but Thanksgiving is my favorite holiday. My kids tell me I feel that way because it is the only holiday when I get to be a guest, not a host. And although there is some truth to that, there are so many other reasons I love this day.

Thanksgiving is an opportunity to take stock of the many blessings in my life. Surrounded by my husband, children, parents, siblings, nieces and nephews, and other extended family, it is easy for me to feel thankful. I am so grateful for my wonderful family, great friends, a beautiful home that I get to work from, and a career that is more of a passion than a job. And in an effort to make sure the Thanksgiving feast doesn’t sabotage your health goals, I am excited to send you these tips. I hope you enjoy them and have a wonderful Happy Thanksgiving!

Tips to Make Thanksgiving a Happy & Healthy Day

Take exceptional care of yourself in the days leading up to the holiday. Eat well, get enough sleep, keep sweets to a minimum, and maintain your exercise routine. Even if you are busy with preparations, stop right now and schedule an exercise break each day on your calendar, even if it is only twenty minutes.

Figure out some ways to make your life a little easier, or do so for your host. If the holiday is at your home, ask a few of your guests to bring a dish you know they either love to prepare, or could easily pick up. They will feel honored that you asked. Instead of making the cranberry sauce that takes hours to prepare, purchase it from the local gourmet shop. If you are a guest, offer to prepare a specialty dish you enjoy making, or bring a dessert.

If you are not busy in the kitchen, plan an exercise session Thanksgiving morning. Perhaps an early morning bike ride, a trip to the gym, or walk in your town could become a new family Thanksgiving tradition.

Enlist the help of family members to watch over the kitchen or set the table while you take a twenty-minute break before the company arrives. Close your eyes for a power nap, take a bath, or meditate; whatever will make you feel relaxed and ready to greet your guests.

Eat a substantial, healthy breakfast in the morning, and a healthy snack before the festivities begin. Don’t show up hungry, or you’ll surely overindulge.

Look over the entire buffet before making your choices. Research has proven the more variety, the more calories we tend to consume. Only take small portions of the dishes you love, and skip those that are tradition but not really your favorites.

Ask your hostess for small portions to take home of your favorite dishes, rather than overeating them on Thanksgiving. She will be flattered, and you’ll get to truly savor the dish when you are not stuffed and uncomfortable.

Shift your focus away from the food, and towards the people who surround you. Engage in conversations with others who are farther away from the buffet table, eat your food slowly, and stop when you feel satisfied, not stuffed. Remember what the day is really about. An opportunity to count your blessings and enjoy your loved ones.