STAY MOTIVATED TO EAT HEALTHY
1. Set small, measurable goals that will help you get to your overall large goal. 2. Keep a food and exercise journal. This is extremely helpful to track how much you’re eating – sometimes you don’t realize how many small bites here and there add up. You can do a hand-written journal or go digital and log your food/ fitness from the computer or your smartphone. 3. Keep processed junk food out of your diet by adding in nutritious whole foods. 4. Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridge because they’re usually self-stable. When looking for an afternoon snack, stick with something from the fridge (non-fat greek yogurt, fruit, veggies with hummus, edamame, etc.) 5. Try new foods. Eating the same meal every night can get old. Look for new healthy recipes online, in cookbooks or magazines so you don’t get bored with eating healthy. 6. Eat something every 2-3 hours. This keeps your metabolism running and also makes sure you don’t overeat after work. 7. Keep nutritious foods on hand and ready to eat. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats and smart carbs each week is super helpful for staying on track.
Source: https://www.eatingbirdfood.com/14-tips-getting-and-staying-motivated-to-eat-healthy/
Healthy Recipe: Gluten-Free Breakfast Hash
Exercise Essentials Try this simple exercise to relieve your back pain.
INGREDIENTS : • ¼ c olive oil • ¼ c lemon juice • ¼ c white vinegar • 2 cloves garlic, minced • 1 tsp ground cumin • 1 tsp dried oregano
• ½ tsp dried thyme • ¼ tsp salt • ¼ tsp ground black pepper • 2 lbs skinless, boneless chicken breast, cut into 1 1/2-inch pieces • 6 wooden skewers
• 2 large green or red bell peppers, cut into 1-inch pieces • 1 large onion, quartered and separated into pieces
Stretches Your Back
www.simpleset.net
STANDING EXTENSIONS While standing, place your hands on your hips and lean back to arch your back. Hold for 10 seconds and repeat 8 times.
• 12 cherry tomatoes • 12 fresh mushrooms
INSTRUCTIONS: Whisk the olive oil, lemon juice, vinegar, garlic, cumin, oregano, thyme, salt, and black pepper together in a large glass or ceramic bowl. Add the chicken and toss to evenly coat. Cover the bowl with plastic wrap; marinate in the refrigerator for at least 2 hours. Soak wooden skewers in water for about 30 minutes before use. Preheat an outdoor grill for medium-high heat; lightly oil the grate. Remove the chicken from the marinade and shake off excess liquid. Discard the remaining marinade. Alternately thread pieces of the marinated chicken with pieces of bell pepper, onion, cherry tomatoes, and mushrooms onto the skewers. Cook the skewers on the preheated grill, turning frequently until nicely browned on all sides, and the chicken is no longer pink in the center, about 10 minutes. Source: https://www.allrecipes.com/recipe/218485/greek-island-chicken-shish- kebabs/?internalSource=streams&referringId=84&referringContentType=Rec ipe%20Hub&clickId=st_trending_b
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