Tag Archives: healthy

ο»ΏNetworking events and the food buffet: how to eat responsibly while networking

Networking events are great for connecting with business colleagues, building new relationships and learning new insight to help you grow your business.


The downside? The breakfast or lunch buffet. All those bad carbs and fattening foods on the buffet, just for one plate, may be all the calories you should consume in one day!

So how do you survive the dreaded buffet and eat responsibly? Here is what I do:

(1) Drink 32 ounces of water, and if possible, a protein shake before you leave for the event. This will fill up your stomach and make you feel fuller so when you arrive at the event, you won’t feel as drawn to the cubed potatoes, bagels and muffins.

(2) Avoid breads, potatoes, bagels, muffins, sugar cereals and pasta. These are big bad culprits. Not only does the carbs in these types of food give you a quick sugar high, you’ll also feel a crash before the next meal. These foods will tempt you to snack later in the day. That being said, oatmeal is okay. This is a slower digesting carb that is good for you. Steel cut is best but rolled oats are okay. Avoid the pre-flavored packets and add your own maple syrup, applesauce or cinnamon for the same flavor more naturally.

(3) What is a serving size? One serving (in general) of food is the size of the palm of your hand. So one piece of chicken is fine, one scoop of green beans — one scoop in general is all you need. Salad dressing, croutons, and sunflower seeds on a salad should be no more than two tablespoons. Your plate doesn’t need to be spilling over with food.

(4) Load up on salad, fruits, veggies, and one protein (like chicken, eggs, etc). You can’t go wrong with these! Go easy on the sauces and gravy though, it is full of unnatural fillers, sugars and thickeners.

(5) Drink water or unsweetened iced tea with your meal. Avoid soda pop that is loaded with sugars and artificial flavors.

(6) Take one bite of the dessert. After taking that one bite, decide if it is really tasty enough to have a second or third bite. Dessert should be no more that three portions on your fork or spoon.

Happy networking! Next blog we will discuss tips to maximize your time at a business networking event. πŸ™‚ kpl

We learned life’s best lessons as a child…

…but somehow, as adults, we forget the simple lessons that life has taught us.  This image spoke to me today. Each and every one of us has our own inner power. Whether you’re an athlete, business owner, or trying to take control of your lifestyle, the simple fact is YOU have the power to be great. Everyone has the power to do great things. The willingness to “just do it” is what separates the people who wish they could and those who actually are doing it.

What is holding you back? Are you holding yourself back? Are other people and negative influences around you holding you back? Why aren’t you doing something you want to do?  “Where there is a will there is a way. Great accomplishments can happen with hard work, personal drive, a goal and a dream.” Kpl πŸ™‚ 

#peachykeenlife #healthylife #businesslife

This blog has been verified by Rise: R63dcc6d856288163426982132c4df295

#Healthylife Wild Salmon

On this #filetFriday I am featuring one of my favorite filets — Wild Caught Salmon! Salmon is very easy to make and loaded with Omega-3 and Vitamin D.   Today I prepared mine with a tbsp of raw honey, some cayenne pepper and a slice of lemon. Cook on 350 degrees for 16 minutes and voila! Complement your salmon with a tasty side of broccoli, green beans or asparagus. 

When purchasing salmon you should always choose wild Alaskan salmon or Wild Sockeye Salmon instead of farmed salmon. This great article on WildForSalmon.com explores the large differences between the two types, but in general farmed salmon are fed horomones, are more susceptible to illnesses and have a higher mercury rate than wild salmon. Often, the salmon served in restaurants is farmed unless stated otherwise in their menu. 

My family purchases the wild sockeye salmon at Costco. Kirtland brand of 3 pounds of wild sockeye salmon filets runs  around $30. 

It’s easy to eat “green” #tastythursday #peachykeenlife

Happy St. Patrick’s Day! Today, I have decided to eat all naturally green inspired meals today. For breakfast I made my own lime flavored greek yogurt.

  
A great way to keep your yogurt tasty and healthy is to buy it unsweetened and add natural juice or real fruit to it. A lot of popular name brand yogurts aren’t very healthy — there is a lot of added sugars and unnatural sweeteners. My personal favorite is greek Fage yogurt because its cows are not fed antibiotics, greek yogurt has natural probiotics to help prevent ‘leaky gut’ issues, and is high in protein to keep you feeling full. 

Adding Fresh-squeezed juice from limes, lemons and oranges to greek yogurt tastes dreamy — I add stevia to get a little added sweetness to the greek yogurt.

Enjoy St. Patty’s Day! Kpl πŸ™‚

Thin Mint Cookie inspired protein shake #tastytuesday #peachykeenlife #healthylife

It is girl scout cookie time, and if you are anything like me, it is so hard to say no to the angelic faces selling you the cookies. It is even harder to resist the cookies themselves! 

  
This is one of my favorite protein shake recipes and it tastes just like a thin mint girl scout cookie! I listed the organic ingredient option since I am an organic buff but you may certainly substitute for standard product.

Remember we are 12 weeks away from bikini season! Want to get in shape? Join one of my workout challenge groups and I’ll help you get there. Click on the healthy life tab!

Kpl πŸ™‚

National Nap Day #healthylife

Today is National Nap Day! And I am a firm believer in the power nap. A power nap can be 15-20 minutes long, and it will energize your body, make you more alert and increase your performance better than any soda or coffee can! It also gives your mind a ‘time out’ to reboot without ruining your night time sleep routine.  

So make a date with yourself mid-afternoon! Close the office or home door and get your 20 minute power nap!

Kpl πŸ™‚

#fridayfavorites Sweet Potato Fries (Yam)Β 

  
Sweet potatoes are a delicious healthy treat. Packed with vitamin A, vitamin B6, vitamin C, iron, potassium, beta carotene and magnesium.  Unlike white potatoes, a sweet potato releases its sugar more slowly which prevents sugar spikes. 

My favorite sweet potato recipe?  

Cajun sweet potato fries. 

Cajun-spiced sweet potato fries baked to crispy perfection. Simple, healthy, fast and packed with spicy-sweet flavor! Just 9 ingredients!

2 large sweet potatoes, scrubbed clean (organic when possible)

2 Tbsp olive, canola or melted coconut oil

1/2 tsp sea salt

1.5 tsp garlic powder

1.5 tsp smoked paprika

1.5 tsp dried oregano

1 tsp dried (or 2 tsp fresh) thyme

1/4 tsp black pepper

1/4 tsp cayenne pepper*

OPTIONAL: 1 Tbsp sugar of choice (coconut + cane are best)

Preheat oven to 425 degrees F.

Leave the skin on and cut sweet potatoes into thin, even match sticks with a very sharp knife.
Transfer to two baking sheets and drizzle with olive oil. Then sprinkle with seasonings, sugar and toss.
Transfer fries to 1 large or 2 baking sheets and arrange in a single layer to ensure they crisp up.
Bake for 15 minutes and flip/stir to cook on the other side. Bake for 10 to 15 minutes more, or until brown and crispy. You’ll know they’re done when the edges are dark brown and crispy.
Remove from oven and either serve as is, or drizzle with a bit of maple syrup or honey to offset spiciness (optional).
* If you aren’t into super spicy foods, just scale back on the cayenne a bit for slightly less heat without sacrificing flavor.
* Cajun spice mix adapted from bon appetite .

Nutrition Information — Serving size: 1/3 of the recipe Calories: 265 Fat: 9.8g Saturated fat: 1.4g Carbohydrates: 43g Sugar: 1.2g Fiber: 6.7g Protein: 2.7g
One of the ladies in my challenge group shared this recipe with me. (A challenge group is a virtual place where we come to check in when we finish out workout, share recipes, provide encouragement and inspire each other to be better people. If you are interested contact me or visit the ‘healthy life’ tab!)

Kpl πŸ™‚

#WaterWednesday the benefits of lemon water

  

Lemon water is the start of my daily health routine. I squeeze the juice of one lemon into 20 ounces of water when I first wake up. (Then I rinse my mouth out to protect the enamel on my teeth.) I initially started it because my husband was doing it, and then I read an interview given by Christie Brinkley saying that she does it every day. My initial thought –if I want to look like her when I am 61, this must be the koolaid to get there!

In general — you should be drinking half of your weight in ounces of water each day. You can add lemon juice to 20 ounces of that first thing in the morning or right before a meal!

Then I started doing some research about the benefits of lemon water and it is astounding what this simple daily detox can do for your body!

Great source of Vitamin C

Lemon juice provides 112 mg of vitamin C which, according to Dr Axe, is 187% of your daily requirement of Vitamin C — that is more than orange juice — without excessive carbs. (It actually has 3 grams of protein! ) Vitamin C protects your body from colds and strengthens your immune system.

Potassium, magnesium, Vitamin B6, copper and folate, thiamin, Vitamin E

Lemon juice is also a great source of these nutrients. Breakdown of nutrients:

303 milligrams potassium (9 percent DV)

31.7 micrograms folate (8 percent DV)

0.1 milligrams vitamin B6 (6 percent DV)

0.1 milligrams thiamin (5 percent DV)

0.1 milligrams copper (4 percent DV)

14.6 milligrams magnesium (4 percent DV)

0.4 milligrams vitamin E (2 percent DV)

Healthy Detox

Lemon juice helps the liver produce more bile, which causes your digestive system to stay more balanced. It also stabilizes insulin, helps you to better absorb nutrients, reduces bloating, and flushes out toxins. (It is a mild diuretic, but think of all the toxins you flush out by urinating more!)

Rejuvenates the skin 

This is the part that must have benefitted Christie Brinkley’s supermodel skin well into her 60s! Antioxidants in lemons fight damage from free radicals, helps your body produce collagen (which in turn fights fine lines and wrinkles). Recent studies have also shown the using Vitamin C serums on your face and regular consumption of Vitamin C produced better looking skin and less wrinkles.

Suppresses the appetite

A nice side effect — lemon water suppresses your appetite. That’s why I drink a glass of lemon water in the morning and one before dinner.

Average lemon at the grocery store costs 50 cents, or you can buy them in bulk at Costco or Sams. 

Does it work? This is a sweatie selfie I took last week of my 40 year old self after my workout. I think it is working!! πŸ™‚

  
  
Kpl πŸ™‚

Sources cited: DrAxe.com