November 16, 2024

Crockpot Curry Chicken and Curry Chicken Stew

Curry Chicken Stew resize

Two for the price of one!  That’s what you get when you start this recipe in the crockpot.  It’s not very glamorous, but oh boy! does it smell and taste divine!  A simple list of ingredients  and a crockpot are all you need to make two delicious meals: Crockpot Curry Chicken and Curry Chicken Stew!

First you need a can of coconut milk or coconut cream.  It needs to be a can, because the coconut milk “beverage” they put in cartons is all watery, and you need the high fat content of the canned stuff.  Trader Joe’s has both canned coconut milk and coconut cream, or you can try an Asian market or online.  Next thing you need is curry.  You can use curry paste; I just used curry powder and it was lovely.  You’ll need an 8-ounce package of mushrooms, any kind – I used regular button mushrooms, but shiitakes or creminis would be nice too, and give it a stronger flavor.  And last is this beauty:

Chinese Broccoli resize

I buy it at the farmer’s market from a Vietnamese lady who tells me it’s called “Chinese broccoli”.  A little online research shows its real name is kai lan.  Its leaves are like spinach, and its cooked stems have the consistency of asparagus.  If you can’t find it, use spinach instead…although the Chinese broccoli has a stronger, more bitter flavor.

I made this with whole chicken legs – skin, bones and all – but I think next time I’ll try it with just boneless, skinless thighs.  Chicken skin in the crockpot is not a nice thing – we actually peeled it off before we ate the Curry Chicken the first night because it just seemed kind of rubbery.  But I think the skin and bones do add to the stock for the stew the next day, so it’s up to you.  Either way, you get two healthy, delicious meals out of one crockpot – you can’t beat that!

Crockpot Curry Chicken

Ingredients:

  • 3 pounds whole chicken legs
  • 1 can of coconut cream, or use coconut milk (not low-fat)
  • 3 tablespoons curry powder or curry paste of your choice
  • juice of 1 lemon or lime
  • 1 tablespoon salt

Directions:

  1. In a large crockpot, set the time for 8 hours on low or 4-6 on high.  Put the chicken legs on the bottom.
  2. Mix together the coconut cream, curry, lemon juice and salt.  Pour over the chicken and stir to combine.
  3. Cook until a thermometer reads 180*F.  Remove chicken legs from the pot and cover them with foil.  Pour the coconut broth into a large pan and simmer for about 15 minutes.  It will reduce a little.  Serve chicken legs with coconut broth.

Now, at this point, I had 2 very large legs leftover and about a cup of coconut broth.  I put them together in a Tupperware container.  Then the next day, I made…

Curry Chicken Stew

Ingredients:

  • 1 tablespoon butter, coconut oil or olive oil
  • 8 ounces mushrooms, quartered
  • 1 pound Chinese broccoli, cut into 2-inch pieces  (or use fresh spinach)
  • 2 large cooked chicken legs (or use 1 pound of chicken thighs)
  • leftover coconut broth – as much as you have
  • optional chicken broth
  • optional jasmine rice to serve

Directions:

  1. In a large pan, saute the mushrooms in 1 tablespoon butter, coconut oil, or olive oil.  Stir, and after five minutes, add the Chinese broccoli and cover.
  2. While the mushrooms are cooking, prepare the chicken:  peel off the skin and any subcutaneous fat you find from the cooked chicken legs.  Remove the meat from the bones and roughly chop.
  3. Add the chopped chicken and remaining coconut broth to the mushrooms and Chinese broccoli.  If you want it to be soupier, add some chicken broth.  Cook until the chicken is hot, about ten minutes.

This would be lovely with some steamed jasmine rice!  I ate this for lunch, and liked it so much I ate it again for breakfast.

 

Explore, experiment, enjoy! — Dana


To view even more of Dana’s unique recipes, you can visit her at Frugal Girlmet!

Shrimp with Corn and Black Bean Salad

So, remember last week I shared my husband’s epiphany in realizing he really does like Tex-Mex, Cal-Mex, Mexican type foods?  Ok…n-o-w he is requesting it as part of our weekly menu!   The following is an easy, quick-to-make weekday supper that is healthy but oh-so-yummy!  First dish is a Black Bean and Corn Salad along with some delicious Tex-Mex influenced shrimp.  I am definitely going to keep this in the summertime meal rotation…light, refreshing, and won’t heat up the kitchen!

Black Bean and Corn Salad

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ingredients:
2 cups corn (fresh or frozen)
1/2 cup cucumber, peeled, small diced
1 small jalapeno, seeded and finely diced (optional)
1 (15 ounce) can black beans, drained and rinsed
1/2 cup sweet onion, finely diced
juice of 1/2 large lime
1 teaspoon olive oil
sea salt and freshly ground pepper, to taste

salad directions:
combine all ingredients; pour into a storage bag or container and refrigerate for at least 30 minutes for flavors to combine.

Tex-Mex Shrimp

marinade ingredients:
juice of 1/2 large lime
1 tablespoon olive oil
1 tablespoon chipotle chili powder
1 heaping tablespoon chopped garlic
1 teaspoon honey
pinch of cayenne pepper (optional)
sea salt to taste (I used a lemon-pepper-salt combo)
1/2 # medium to large shrimp, tails removed

marinade directions:

  • simply whisk ingredients together in a medium-sized glass bowl
  • add in shrimp and refrigerate for 30 minutes.

To finalize your dish

  • heat a saute pan over medium-high heat
  • pour shrimp and some of the marinade into the pan
  • cook for 1-2 minutes ‘til starting to turn pink
  • immediately flip over and cook other side for additional 2 minutes
  • remove from heat; do not over cook

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To serve:
I warmed up a couple of gluten free flour tortillas, and placed them (folded up) on each plate with a portion of the Black Bean and Corn Salad and some of the marinated shrimp. On the side, we also had some Spanish rice, fresh guacamole, and a dollop of sour cream.

This would also be delish (and low-carb) served with lettuce leaves to spoon the shrimp and salad into and roll up. I would love to hear of some of your ideas for serving and side dishes!


♥   ♥   ♥   ♥   ♥

God loves you!  ♥  (Don’t ever forget that!)

♥  coleen

Grilled Caesar Salad

 

Grilled Caesar Salad resize

Before we go any further:  Yes, you grill the lettuce.  Say what?!  I first encountered this recipe at an Italian restaurant in our neighborhood a few years back.  It was a revelation—you can grill lettuce! And  instead of making it nasty and squishy, just a tiny bit of char adds so much flavor and texture as to change the whole dish!  Then I saw the idea again in a magazine last week and, that was it, I had to try it at home.  (Okay – I made my husband do the actual grilling.  But I supervised, I promise!)

The dressing comes together in a snap in the food processor (or you can do it old-school in a wooden salad bowl with a fork, but I find it is hard on my forearms!)  The only ingredient you may not have is anchovy paste.  It’s pretty cheap and lasts forever in your fridge, and it adds that “umami” flavor you can’t get anywhere else.  It’s also great in spaghetti sauce, if you’re worried you won’t make a lot of Caesar salad.  This dressing also calls for a raw egg yolk.  I would highly recommend buying the highest quality eggs you can find – check your local farmer’s market – or at least getting organic, free-range, or both.  (If you are immunosuppressed you could substitute a spoonful of store-bought mayonnaise, but it’s just not the same.)  Also, you’ll notice there are no croutons on my plate.  We almost never eat bread, but if croutons are your thing, go ahead and pile them on!

This salad was a side dish to a dinner of grilled steaks and grilled veggies.  Feel free to chop up some grilled chicken and make it a whole meal!  For a side dish, plan on one half of a head of lettuce per person.  If you are making it the main dish, serve a whole head of lettuce per person.  Curious?  Let’s go!

Grilled Caesar Salad

Ingredients:

  • 2 cloves garlic, peeled
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon Worcestershire sauce
  • 1 egg yolk
  • 1 teaspoon anchovy paste
  • juice of one lemon
  • 1/4 – 1/3 cup olive oil
  • 1 head romaine lettuce
  • croutons and grated parmesan cheese to serve

Directions:

  1. Prepare the dressing:  In a food processor, blend together the garlic, mustard, Worcestershire sauce, egg yolk, anchovy paste,  and lemon juice.  Blend in 1/4 cup of oil.  Taste to see if you like the consistency.  If you want it more diluted, add more oil.  Refrigerate until ready to serve.
  2. Prepare the lettuce:  Slice it vertically down through the core.  You have two long halves now.  Wipe with a dry paper towel.  The lettuce needs to be completely dry or else it will stick and wilt.  No washing it, no oiling it!  Place the lettuce on the grill, cut side down, for 2 minutes without moving it.  With tongs, take it off the grill and lay it grilled-side up on a plate.  Don’t cover it or it will get soggy.  Drizzle with dressing, and add croutons or grated cheese to serve.  Eat it now!

Explore, experiment, enjoy! — Dana


To view even more of Dana’s unique recipes, you can visit her at Frugal Girlmet!

Three Mistakes to Avoid to Have a Consistent Exercise and Healthy Eating Program…#3

Avoid

Over the past two weeks, I have shared two mistakes to avoid in having a consistent exercise and healthy eating program. The third mistake, in my opinion, is the most important and can be a game changer.

Not Identifying the Right Motivation

So often, I hear women say, “I just can’t seem to stay motivated.” Have you ever said that? If so, you may be trying to stay motivated by something that does not even motivate you. Stop for a moment and think about that statement.

Let me give you an example. Maybe you lost weight and exercised regularly 15 years ago because you were trying to get fit for a class reunion, beach trip, or wear a certain size pants. However, today, those things are not that important to you if you really think about it. If you struggle to stay motivated, take a few minutes to write down all of the benefits you could receive from exercising and eating healthy.

For instance,
• Having more energy for your children and husband
• Managing your stress
• Having confidence in yourself
• Honoring God with your body and food
• Living a longer life to enjoy your family

Remember this: What motivated you at one time in your life may not be motivation for you today. Dig deep in your soul and think about why you really want to change and allow that to become your new focus and motivation.

Imagine what it would be like if you had the following:

  • A weight loss plan for your unique lifestyle
  • An exercise program that fits your busy schedule
  • Guidelines to organize your time for healthy eating, exercise and personal faith
  • A plan to maintain a healthy weight and balance with all of life’s professional and personal responsibilities

By setting realistic goals, following a plan that works for you (and not someone else), and identifying the right motivation you will have a consistent exercise and healthy eating plan.

In Good Health,
Crystal

Chicken Enchiladas (Gluten-free)

Who loves Tex-Mex food?  Raise your hand!  Me, too!  And the crazy thing—my husband, Robert, has said for years now, ’Um, no thanks!’  Somehow he got it in his head that all Mexican, Tex-Mex, Cal-Mex food had to be spicy.  (And Robert does not enjoy SPICY!)  So, recently I have been preparing an occasional dish to try and introduce him to one of my most favorite cuisines…successfully, I might add!  Olé!

Recently, Aldi (Do you shop there?  You should!)  introduced a new line of gluten-free products…really quite good, very good quality!  One of the items is a ‘flour’ tortilla.  They are amazing…just like a really good wheat flour tortilla that I remember (soft, pliable, thin) from before we went gluten free.  So I went back and bought not one, not two, but three packages…oh the options!  These Chicken Enchiladas were my first choice!  I prepared them with a tomatillo salsa (oh, yum!) but certainly they can be made with traditional salsa equally well.   (And, please, make this recipe using traditional ingredients (NOT gluten-free) as well!  Enjoy!

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Chicken Enchiladas

ingredients:
1/2 red pepper, sliced thin
1/2 red pepper, sliced thin
1 medium sweet onion, sliced into halfmoons
2 tablespoons olive oil
sea salt, freshly ground pepper
2 tablespoons (divided) chipotle chili powder
3 cups cooked chicken, shredded
2+ cups enchilada sauce  **gf recipe below
1 cup frozen corn (defrosted)
1 cup tomatillo salsa (or traditional salsa)
1 can (15 ounces) black beans, rinsed and drained
1 cup sour cream
1 cup shredded Mexican-blend cheese

directions:

  • preheat oven to 350
  • lightly oil the bottom of a large (9 x 13) baking pan, and pour in ½ cup of the enchilada sauce
  • saute the veggies with the olive oil for 7 or 8 minutes ‘til softened.  season with salt, pepper, and 1 tablespoon of the chipotle chili powder.  set aside
  • in a large mixing bowl, combine the shredded chicken, corn, black beans, sour cream, 1 tablespoon chili powder, ½ cup of the enchilada sauce, ½ cup of the salsa, ½ cup of the shredded cheese; mix well
  • pour 1 cup of the enchilada sauce into a shallow saute pan (or a bowl)
  • now, set up a little production line with the baking pan, the chicken mixture, the pan with enchilada sauce, and an empty plate…this gets messy; you’ll thank me for it!  😉
  • take 1 tortilla, run it through the enchilada sauce to coat; place it on the plate.  take 1 good handful (1/3-1/2 cup) of the chicken mixture and spread it down the center of the tortilla; roll the tortilla up; place in baking pan with seam-side down.  repeat ‘til all tortillas are filled. (*tip: you might want to trim the edges of the filled tortillas to fit nicely into the baking pan)
  • pour the sauteed veggies across the top of the filled tortillas
  • (if there is any enchilada sauce left, pour that over the top…don’t want to waste that!)
  • sprinkle the remaining shredded cheese over the top, too
  • bake for 15-20 minutes ‘til bubbly and cheese is melted
  • serve with sour cream, salsa, and guacamole

** here are two really good, homemade, gluten-free, chemical and additive-free recipes for enchilada sauce.  also, Nicole from GFOAS has a nice recipe for homemade ‘flour’ tortillas!

http://glutenfreeonashoestring.com/enchiladas-saucy-smokin/
http://glutenfreehomemaker.com/enchilada-sauce/


♥  ♥    ♥  ♥

God loves you!  ♥  (Don’t ever forget that!)

♥  coleen

Shrimp with Cilantro Pesto

Shrimp with Cilantro Pesto resize

One thing that will bum me out, without fail, is seeing a wilted, mushy bunch of herbs that I didn’t get to in time.  Just makes me feel terrible.  So I had this nearly full bunch of cilantro in my produce drawer and no clue what to make with it.  Aha!  How about try it in pesto?  This recipe for Shrimp with Cilantro Pesto was a big hit at dinner last night!

You can cook the shrimp however you like.  Here, we just pan-fried them quickly with salt and pepper, and let the pesto do the heavy lifting in the flavor category.  This comes together so quick it’s laughable.  Make the pesto whenever you like – even the day before – and keep in the fridge until you are ready to eat.  We ate this with roasted baby potatoes and roasted broccoli.  The pesto was especially delicious on the potatoes.  Try it and see!

Shrimp with Cilantro Pesto

Ingredients:

  • 1 large bunch cilantro
  • 1/3 cup toasted pepitas
  • 1 teaspoon minced garlic
  • juice of 1 lemon or lime
  • 1/3 cup olive oil
  • salt and pepper
  • 1 pound shrimp, peeled
  • 1 tablespoon olive oil

Directions:

  1. Wash and shake the cilantro and trim about half an inch off the bottom of the stems.  Place them in the bowl of a food processor.  Blend with the pepitas, garlic, lemon juice, and olive oil.  Taste and add salt and pepper to your liking.  Pour into a bowl and store in the fridge until ready to use.
  2. Prepare the shrimp: peel the shell off, remove the tail, and de-vein.  Season with salt and pepper and drizzle with olive oil.  Heat a pan on medium-high, and quickly sauté the shrimp.  They will only take about 2 minutes per side – don’t let them get tough and overdone!  Remove shrimp from pan to a plate and serve with the cilantro pesto (and a squeeze of lemon if you like.)

Explore, experiment, enjoy! — Dana


To view even more of Dana’s unique recipe, you can visit her at Frugal Girlmet!

Three Mistakes to Avoid to Have a Consistent Exercise and Healthy Eating Program….#2


stick with it

Last week I asked if you have stuck with your exercise and healthy eating program that you started at the beginning of the year? If not, you may have made one of the three mistakes to avoid in order to have a consistent exercise and healthy eating program. I shared how setting realistic goals and expectations will lead to success as well as motivate you to keep going.

The #2 mistake to avoid is…

Attempting to Follow What Works for Someone Else

Your Exercise Program
Let me be honest, if someone told me I had to swim every day to get into shape or I had to exercise in the evening, it would not happen. Although other people may get results by swimming or working out in the evening, I would be setting myself up for failure if I tried. My highest level of energy is in the morning and swimming does not fit into my schedule or interest. To stay consistent, which is the key, running and lifting weights keeps my interest and is adaptable for MY personal schedule.

Have you been guilty of trying to do something just because you see someone else doing it, only to discover it did not work for you? I do believe in, and suggest, trying new things to discover your niche and avoid boredom. You may even need an exercise partner or a coach; but find and stick with what works for you.

Your Diet
I am often asked if a particular diet will work. My simple answer is this—Can you do it for the rest of your life? Trying to follow something that is unrealistic such as special meal plan that someone else follows or omitting certain foods completely from your diet never works for long. Learning HOW to eat a variety of foods as part of a well-balanced diet and knowing HOW to prepare quick healthy meals and snacks (even with things getting busy) leads to continuous success.

Attempting to follow what works for someone else is definitely one mistake to avoid in order to have a consistent exercise and healthy eating program

In Good Health,
Crystal

Creamy Butternut Casserole

Yes, yes…that does say ‘butternut squash.’ I know, I know…a fall vegetable. But please indulge me! You know my love for butternut…and they had some beauties at the grocery store…and so I just HAD to buy just one more! And then I remembered that I had found a casserole recipe in an older (1994) little recipe book that I came across awhile back. The following has been adapted from the original.

This makes for a great meatless meal! Or perhaps you could cook up some chops or chicken breast to serve alongside for the meat-eaters. This casserole fits in so well with our healthy but oh-so-yummy POV, too! And, while butternut squash is a bit more carb-heavy than some other veggies, balanced out with the fiber and protein contained in it, makes for a great option for those of us keeping our carbs in check. Here is some nutritional info.  Oh!  And this would be an excellent use for Dana’s recipe for Homemade Ricotta!

I would strongly suggest using a food processor to shred this much butternut…or you could work on your upper arm muscles!  I did shred a bit using the largest holes on my handheld grater; so it does work!

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This is a dish with a lot of texture…this is NOT your gramma’s pureed butternut squash casserole traditionally served at Thanksgiving dinner! Try it, I do think that you will thoroughly enjoy it!

And, buh-bye, butternut squash…see you in the Fall!

Creamy Butternut Casserole

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(makes approximately 10 side dish servings)

ingredients:
5 cups peeled and shredded butternut squash
juice of 2 lemons, approximately 1/4 cup *see tip
1/2 cup golden raisins
1/2 cup craisins
1 large mango, cut into small cubes
1 (15 ounce) container ricotta cheese
2 medium eggs
1 (5 ounce) container plain Greek yogurt (or sour cream)
1 teaspoon ground cinnamon2014-05-18 19.43.55
1/8 teaspoon ground nutmeg (fresh is best!)
1/4 teaspoon ground cardamom (optional)
LOTS of kosher salt and freshly ground pepper (I used lemon pepper)
1/2 cup shredded flavorful cheese (I used provolone)

directions:

  • preheat oven to 375
  • lightly grease an 11 inch x 7 inch (2 quart size) baking dish
  • in a large bowl, toss shredded squash with lemon juice. put half in the bottom of the baking dish
  • sprinkle the fruits over the top of the shredded butternut
  • in a separate bowl, lightly beat the eggs and then combine with the ricotta, yogurt, spices and a generous amount of salt and pepper (this is a dish that requires seasoning!)
  • spread the ricotta mixture over the top of the shredded squash in the baking dish
  • add the remaining squash, spreading evenly over the dish
  • cover TIGHTLY with foil (this will steam the butternut)
  • bake at 375° for 30 minutes
  • remove from oven, stir thoroughly, recover and return to oven for 15 minutes
  • remove foil and sprinkle the top with the shredded cheese (if you are using); bake for an additional 10 minutes
  • allow to sit for 5 minutes before serving

*tip: to get the most juice out of a lemon, heat in microwave for 15 seconds on 50% power. Then place on your countertop and roll back and forth ‘til it gets a little ‘squishy’. Cut in half (keep all the juice!) and squeeze into a measuring cup.

♥  ♥  ♥  ♥  ♥

God loves you!  ♥  (Don’t ever forget that!)

♥  coleen

Strawberry Overload Cake

Strawberry Overload Cake sliceDespite my tomboy nature, both my daughters are girly-girls.  Princesses, fairies, dress-up, and everything pink rules their world.  This year we ended up celebrating my three year-old’s birthday on Mother’s Day, so I had a lot going on and didn’t want to spend too much time planning and decorating an elaborate cake.  Instead, I found a recipe online for a strawberry cake, created a strawberry frosting for it, and filled it with even more fresh strawberries.  The result is Strawberry Overload Cake!

The strawberry flavor comes from three sources:  fresh berries, frozen berries, and strawberry Jell-O.  Be sure to keep the cake in the fridge until time to serve.  The original recipe called for two 9-inch round cake pans, but I used a rectangular 9×13 pan and cut that in half to make two layers.  Your girly-girl will delight in the layers of pink in this sweet treat!

Strawberry Overload Cake resize

Strawberry Overload Cake

Ingredients:

  • 1 1/2 cups sugar
  • 1 three-ounce package of strawberry Jell-O
  • 1 cup butter, softened
  • 4 eggs, room temperature
  • 2 3/4 cups sifted cake flour
  • 2 1/2 teaspoons baking powder
  • 1 cup whole milk
  • 1 teaspoon vanilla
  • 1/2 cup pureed frozen strawberries

Directions:

  1. Preheat the oven to 350*F.  Grease and flour your pans (two 9-inch round, or one 9×13 rectangular.)
  2. Cream together the sugar, Jell-O and butter.  Blend in the eggs, one at a time.
  3. In a small bowl, mix together the flour and baking powder.
  4. Add the flour mixture and milk to the butter mixture, alternating flour and milk, and blend well.  Mix in the pureed strawberries.
  5. Pour batter into pans and bake.  Check the cakes at 25 minutes.  I took mine out at about 35 minutes, because I was using a bigger pan.  Do a toothpick test to make sure the cake is not wet inside.
  6. Cool for ten minutes in the pan, then turn out on a rack to continue cooling.

For the frosting and filling:

Strawberry Frosting

Ingredients:

  • 1 8-ounce package of cream cheese, room temperature
  • 1 stick butter, room temperature
  • 1 cup frozen strawberries
  • juice of 1 lemon
  • 1/2 cup powdered sugar
  • 1 cup whipped cream (or try Cool Whip)
  • 1 cup fresh strawberries for layering

Directions:

  1. In a pot with a lid, simmer the frozen strawberries and break them up with a wooden spoon, smashing them.  When they are all cooked and smashed, add the cream cheese, butter, and lemon juice and beat with a hand mixer.
  2. Add in the powdered sugar, beating well.  Beat in the whipped cream.  Taste.  It should be sweet tart – the cake is very sweet, so I wanted the icing to be a little different.  You can add a squeeze more lemon if you like, or  take it the other direction and add more sugar if you like.  It’s pretty flexible and you can change it to suit your taste.

To assemble:

  1. Cut the large cake in half, width-wise, so you have two 9×6 rectangles (or just put one of the round cakes on a plate.)  On a large serving platter, place the cake on the bottom, and frost the top of it with about half a cup of the frosting.  Slice the fresh strawberries and layer them over the frosting.  Carefully add another layer of frosting on top of the fresh berries.  Then place the next layer on top and frost the whole thing, top and sides.  Garnish with more fresh strawberries.
  2. This cake is kind of dense and rich, so small pieces are a good thing.

 

Explore, experiment, enjoy! — Dana


To view even more of Dana’s unique recipe, you can visit her at Frugal Girlmet!

Three Mistakes to Avoid in Your Exercise and Eating Program

Avoid
Think back with me for a minute…Did you decide at the beginning of the year to start exercising again and eating better? Maybe you bought the new socks, shoes, workout clothes… purchased all of the food and ingredients for the diet which you heard gets results?  If so, here is my question: Did you stick with it or did you make one of the three mistakes that need to be avoided in an Exercise and Eating Program to be successful?

Over the past 20 years in the fitness industry, I have seen so many who start out with good intentions to exercise and eat healthy, but quickly throw in the towel when it seems to be too much. If that sounds familiar, have you ever felt:

  • Overwhelmed because it feels impossible to work for your schedule?
  • Frustrated because you cannot maintain a healthy weight when things get too busy?
  • A lack of confidence in making the right food choices because you follow a prescribed “diet”?
  • Unclear of HOW to take the knowledge you have and actually do it?
  • A lack of peace and balance because this one area of your life is affecting so many other areas?

If you ever felt that way, I would like to share three mistakes to avoid which can lead to a consistent program and give you results.  This week, we will focus on:

Setting Unrealistic Goals and Expectations

It is too much of a shock on your body and lifestyle to go from no exercise to attempting to exercise 5-7 days a week; nor is it realistic to try and change everything in diet.

Before writing an exercise plan for my clients, we look at their schedule to assess what type, intensity, and duration would be best for them to meet their fitness goals as well as accommodate their lifestyle.  Do you evaluate your goals and plan to assess if they are realistic and doable for your schedule as opposed to setting out to exercise with no rhyme or reason?  For example, you may have been able to work out at the gym every day at one time in your life, but now it is more realistic to exercise at home 3 days a week.  With the appropriate type and intensity, you can still get results.

Instead of trying to eliminate everything you think is unhealthy from your diet all at one time, consider making minor changes that are doable and will build your confidence to continue.  Small changes may look like:

  • adding 2 servings of fruits and vegetables a day,
  • preparing a healthy lunch to take to work instead of eating out,
  • cutting out just one unhealthy choice

Be realistic and avoid this mistake in your exercise and eating program by  setting realistic expectations that fit into your schedule.  You will see that you can have  CONTINUOUS success.

This week, I challenge to you think about how you can set realistic expectations for yourself.  Next week, I will share the 2nd mistake to avoid to have a consistent program.

In Good Health,
Crystal