Newsletter

May 2014 Nutritional Newsletter From Kim Lyons

Nutritional Newsletter

CREATE YOUR VERY OWN SUMMER TIME SALADS… TO GO!

I’m not the best cook in the world, but I have to brag a bit when it comes to making amazing salads! At least one of my meals everyday is a huge salad. Making a great salad doesn’t take a lot of time and once you get the hang of it, you’ll be addicted and your body will love your new health habit! Let’s look beyond the typical iceberg, ranch, and bacon bits salad, to learn more about the anatomy of a healthy salad.

  • Forget the iceberg! A good salad starts with good greens that are packed with nutrients. Get creative with your greens and mix it up for variety. If you don’t like the texture of the more hearty greens (e.g. kale & spinach), chop them up tiny and toss them in with other great ingredients that will compliment the texture and taste of the hearty greens.
  • Add texture. A satisfying salad must have a variety of textures. Here are my favorite unique salad ingredients: sunflower seeds, chia seeds, fruit, hearts of palm, toasted oatmeal, cucumber, peppers, nuts, flax seed, and beans.
  • Include Fruit. A little something sweet adds huge flavor to your salad, and a little bit goes a long way! My personal favorites are mandarin oranges, pomegranate seeds, green apples, blueberries, pears, strawberries, and raspberries.
  • Protein makes it a meal! It’s critical to add protein to your salad if you are going to make it a meal instead of a side. Dice up some chicken, slice up some turkey, or add beans, hardboiled eggs, quinoa, hemp seeds, and/or tofu if you prefer to go meatless. (Fuel makes a great addition to any salad. Super quick and easy).
  • Homemade dressings are easy. Keep it simple with a dash of sea salt, pepper, a few tablespoons of extra virgin olive oil and a splash of vinegar. Add a little honey or orange juice to make it sweeter, or add fresh herbs and spices to keep it interesting. I have a huge variety of vinegars; each one adds a little different flavor. A few drops of sesame oil adds great flavor too. Make your dressing creamy by blending in a little avocado, fat free cottage cheese, or Greek yogurt.

Kim’s Salad In A Jar

jar-salad

This is my absolute favorite way to pack my salad to go. I have a bunch of mason jars all different sizes. The options are endless, but here are the basics, step by step!

INGREDIENTS: 

  1. Bottom of the jar: Dressing: 1tbsp Extra Virgin olive oil, a squeeze of citrus, 2tbsp of vinegar (I like raspberry or apple cider), a tsp of honey, jam, or agave nectar, 1tsp of mustard, and a pinch of pepper and sea salt.
  2. One layer up: Hearty bits or anything that is good marinated in the dressing. Such as beans, cucumber, carrots, broccoli slaw, edamame, bell pepper, radishes, chickpeas, and/or green beans.
  3. Lighter bits (Optional): Quinoa, seeds, nuts, fruit, sprouts, tomatoes, red onions, corn, peas, and/or mushrooms.
  4. Salad/Hearty Greens: Arugula, spinach, kale, and/or mixed greens.

DIRECTIONS:
Layer your favorite ingredients and leave a little room at the top so you can flip it, and shake it up just before eating. Don’t forget your fork!!

For more of my favorite salad tips visit my Salad Survival pinterest page!

Exercise Of The Month

Bridge Exercise

The Steps

A. Lie on your back with your arms along your sides, your knees bent, and your feet flat on the floor, about 12 inches apart.

B. Squeeze your glutes and hamstrings to lift your hips into the air, so your knees, hips, and shoulders all come in line. Hold briefly, then lower to the start and repeat.

Every person is different, and accordingly, each may experience varying results. You should consult your physician or other health care professional before starting this or any other fitness program as well as making any nutritional changes in order to determine if it is right for your needs. Sensible eating with regular exercise that works the whole body is critical to achieving & maintaining weight loss.

 

March 2014 Nutritional Newsletter From Kim Lyons

Nutritional Newsletter

Spring Into Success

If you haven’t noticed, success stories are taking over our amazing Nutrie community! It’s incredibly exciting and so inspiring. I literally had tears in my eyes during last month’s webinar while talking to Misty, Kevin, and Michael. Success is so much more then just a physical appearance, it’s a life changing emotional journey.

Spring is just around the corner, and I know for so many of you, March is the month you need a little extra motivation. The cold starts to get old and spring can’t come fast enough! So, this month, I’m sharing with you 5 tips that will help you find success. You’ll notice that all of our success stories have mastered these five things:

    1. Believe in the program. If you don’t 100% believe in what you are doing, you don’t give it your 100%. So many people have failed on past programs so they tend to give up before giving it a full chance. Our one small change is so simple and yet so effective. Trust it like our success stories did, and you could be joining them!
    2. Commit. I mean really commit. Recognize your excuses and bad habits and change them. No excuses!
    3. Share. When you share your goals, it keeps you accountable and you will build a support system around you. We all need support and there is no better way to get it then to tell everyone what you are doing.
    4. Map it out. You would never head out to a new destination without step-by-step directions and a destination address, right? So don’t blindly attempt to reach a goal with out planning ahead. Map out your meals and exercise to keep you on course to your final destination or goal.
    5. Be positive! A positive attitude will draw people to you and make you an overall happier person. Learn to recover fast from your mistakes and get back on track with a positive approach. Laughing at your self every now and again and understanding that mistakes are part of the learning and growing process makes the little glitches a bit easier to deal with.

Recipe Of The Month

Chicken Tortilla Soup

World’s quickest soup! Let’s take advantage of the last bit of cold to whip up a super healthy, easy and delicious soup.

INGREDIENTS: 
* Use organic ingredients if possible

– 1 can of chunk chicken (or 10 ounces of chopped chicken breast)
– 2 (14.5 ounce) cans of low sodium chicken broth
– 1 (15 ounce) can of black beans
– 1 (10 ounce) can diced tomatoes with green chile peppers, drained
– 1 (15 ounce) can whole kernel corn, drained

DIRECTIONS:
Place all ingredients in a large saucepan and simmer over medium heat until chicken is heated through.

Toss in some fresh cilantro and add a dollup of Greek Yogurt on top. Makes 6 servings.

Exercise Of The Month

Power Burpee Exercise

Steps

A. Stand with your feet together, your knees slightly bent, and your arms at your sides.

B. Crouch down and place your hands flat on the floor in front of you, spaced about a foot apart.

C. Hop both feet behind you into a push-up position.

D. Immediately hop both feet back underneath your hips into a crouch position (B), then jump into the air from the crouch, raising your arms overhead. Land with your knees soft and repeat sequence right away.

Every person is different, and accordingly, each may experience varying results. You should consult your physician or other health care professional before starting this or any other fitness program as well as making any nutritional changes in order to determine if it is right for your needs. Sensible eating with regular exercise that works the whole body is critical to achieving & maintaining weight loss.