November 16, 2024

Do You Eat Healthy and Exercise as a Way to Honor God?

glory of GodHave you ever been frustrated because you cannot seem to stay motivated long enough to consistently exercise and eat healthy? Do you feel like you have the discipline for a short time, but then fall back into old habits and quit caring because it feels useless? Here is a question for you to ponder.

How might things be if you decided to eat healthy and exercise as a way to honor God?

WHAT HAVE YOU GIVEN TO HIM?

As followers of Jesus Christ, there are things in our lives we have decided to give to Him such as finances, time, resources, marriage, children, work, etc.  Why then, as women, do we sometimes try and take on the battle of our health and fitness by our own strength, discipline, and power?

HONORING HIM vs YOUR STRENGTH

Can you relate to one of these scenarios?

  1. You know you should get up and get in at least 30 minutes of exercise, but you cannot seem to find the motivation or desire to do it.
  2. You have had a stressful day, you are tired and frustrated, and you think you have earned the right to overindulge with “comfort foods.”

How do you think you might handle the situation differently, if you paused and asked yourself, “What is the best way I could honor and bring glory to God with my body right now?”

1 Corinthians 10:31 says, “Whether you eat or drink, or whatever, you do, do all to the Glory of God.”

God wants us to worship Him with our body. Deciding not to overindulge, eat out of emotions, and taking time to care for our body through physical activity can bring Him honor.

Philippians 4:13 says, “I can do all things through HIM who strengthens me.”

God does not want or expect us to “try” harder on our own.  He will give us strength to face the big things and the small things.  Our health is just as important to Him as it is to us.  Why not ask Him for strength that is not of our own so that we can eat healthy and exercise as a way to honor Him?

If you are ready to make a change and find the right motivation, I would love to help you make healthy living a part of your life.  You can learn how to exercise and make the right food choices, in your busy world. Email me at crystal@yourfitnessdesigner.com to schedule a time for a for a free telephone consultation.

In Good Health,

Crystal

Baby Greens with Roasted Sweets and Candied Nuts

2014-03-23 20.32.38

Baby Greens with Roasted Sweets and Candied Nuts

Ingredients:
1 really big sweet potato, peeled and cubed
2 tablespoons extra virgin olive oil

2 tablespoons water
1/4 cup sugar (brown or coconut)
1 cup nuts (walnuts, pecans, almonds)

4-6 cups (or more) baby greens
1/2 cup dried cranberries
1 cup cubed English (seedless) cucumber
1 cup small tomatoes (grape or cherry)
1/2 cup shredded carrots

Directions:

  • Preheat oven to 425. In a bowl, combine cubed sweets and EVOO. Season well with sea salt and freshly ground pepper. Pour onto a large baking sheet. Place in oven for 20-30 minutes (depending on the size of your cubes) ‘til beginning to caramelize; don’t allow to over-brown. They should be just starting to soften but not mushy.
  • While sweets are roasting, combine water and sugar in a small saucepan over medium heat. Stir frequently. When the mixture just comes to a boil, add in the nuts. Stir well to thoroughly coat each nut. Continue to stir and simmer for 1 more minute. Remove from heat and immediately pour onto a piece of parchment paper. Make sure that the nuts are separated and not clumped together. Set aside to cool completely.
  • Prepare the salad components and layer into a salad bowl.
  • Remove the sweets from the oven when they are done and allow to cool just a bit.
  • Top the prepped salad with the sweets and the candied nuts.
  • Serve with your favorite vinaigrette. Enjoy!

♥  ♥  ♥  ♥  ♥

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

♥  coleen

Roasted Vegetables with Buttermilk Herb Sauce

Roasted Vegetables with Buttermilk Herb Sauce Resize

Did you have a fun and festive St. Patrick’s Day?  We didn’t do too much to celebrate.  (I have a little Irish in me, but no freckles!)   I did make a cabbage dish on Monday, leaving me with half a head of green cabbage.  I love roasting wedges of cabbage, but I wanted something a little more assertive, so I decided to make an herb dressing for them.  Add in some other roasted veggies, and I came up with this recipe for Roasted Vegetables with Buttermilk Herb Sauce.

Buttermilk is not something I grew up with, so I can’t really say much about it.  It does have a pleasantly sour taste that adds complexity to baked goods (think pancakes) and sauces.   If you add a lot of dill and pepper to this recipe, you’d have something very close to ranch dressing, but without all the chemicals and preservatives in bottled or packaged varieties.  I used parsley because that’s what I had but I’d like to try it next time with a big handful of tarragon.  If you grow your own herbs, this is the perfect canvas for trying new flavor combinations!

I served the sauce over roasted cabbage wedges and roasted golden beets.  Here is a list of other vegetables I think this would taste good on:  carrots, leeks, green beans, baked potatoes, and Brussels sprouts with bacon.  I served this with balsamic-glazed salmon last night, and you know what?  The sauce went great on the fish too!  I had a little sauce left over, so this morning I used it to make chicken salad for my husband’s lunch.  Find your own way with this delightfully green and springy sauce—start here!

Roasted Vegetables with Buttermilk Herb Sauce

Ingredients:

  • 4 beets
  • olive oil
  • 1/2 head green cabbage
  • 1/2 cup buttermilk
  • 3 tablespoons plain yogurt
  • 4 green onions
  • handful of fresh herbs:  use parsley, tarragon, dill, or a combination of these
  • 1 clove garlic or 1/2 teaspoon garlic powder
  • salt and pepper to taste
  • squeeze of lemon if desired (I used a big squeeze – okay, two big squeezes!)

Directions:

  1. Preheat oven to 400*F.  Prepare the beets for roasting:  Wash them and remove any greens from the top.  In a large rectangle of aluminum foil, place the beets, root tip facing up, in the middle.  Drizzle with a little olive oil, maybe a tablespoon total.  Wrap up the beets in the foil and place in a pie plate or Pyrex bowl.  Bake for one hour or until they give when you push on them.  Set aside to cool.
  2. While the beets are baking, prepare the cabbage: Cut out the core of the cabbage, then cut the cabbage into 4 wedges.  Place them on a foil-lined baking sheet and drizzle each wedge with about 1/2 teaspoon of olive oil.  After the beets have been in the oven for half an hour or so, add the cabbage.  Bake for about 15 minutes, then flip them over and bake again for about ten minutes.  (The time will vary depending on your oven, your cabbage, et cetera.  You want the cabbage to get golden and a little crispy at the edges, but not too dark!)
  3. While the vegetables are cooking, combine buttermilk, yogurt, green onions, herbs, and garlic in a food processor.  Taste it…need more garlic?  Go ahead!  Add salt and pepper and a squeeze of lemon if you like and blend again.  Taste to make sure it’s yummy, and then put in the fridge until ready to serve.
  4. Skin the beets:  once they are cool enough to handle simply slip the skins off with your fingers.  If you are using red beets, you may want to wear gloves, since they will turn your fingers pink!
  5. On each plate, lay down a wedge of cabbage and a beet cut into quarters.  Serve the hot veggies with the cold buttermilk herb sauce.

Explore, experiment, enjoy! — Dana


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

Find Time for Exercise with a Little Multi-Tasking

Step by stepWhen there are so many things to do or things we want to do, exercise may become last on the priority list.  However, have you ever considered there are things you can get done while exercising?  Before dropping your workout for the day, think about how you may  find time to exercise with a little multi-tasking.

  • Get Organized

For me, before I can get my home organized, my work and daily “to do” list done, I have to prepare what and how it needs to be done in my head. I cannot tell you how many times I have developed a new plan of doing things after thinking about it during a long walk. I get things done, in my head that would not have been done without exercise.

  • Time with a girlfriend

Do you have that girlfriend who sends a quick message, “We need to get together for girl time?”  Then life gets crazy and there is no time to sit and talk.  Oh, the things we get accomplished when I go for a run with my best friend.

We get to catch up on each other’s lives and I usually get help and encouragement with something I have needed, but had not taken the time to stop and ask.

  • Quiet Time

So often I hear women say they struggle to have daily quiet time with the Lord.  Let me give you a little secret.  Jesus does not just wear sandals, He wears tennis shoes.  I know this because He has joined me so many times for a run.  There have been times when I felt Him and heard from Him the most while praying during a walk right outside my front door.

How would you view your time of exercise if you looked at it as time with God and a way to honor Him?

  • Get Creative

Do you have a job that requires creativity or volunteer where someone is looking to you for inspiration? Taking a walk can be an opportunity to clear your head and get inspired with new ideas.  Perhaps you struggle with being productive as I do.  If that is the case, bring your phone or a small notepad and pen in a fanny pack and jot down those ideas on your walk.

These are all things that can be done while exercising.  Think of it as a bargain—two for the price of one.  You may be surprised to learn that you can find time for exercise with a little multi-tasking!

 In Good Health,

Crystal

Healthy St. Paddy’s Day Shakes

Sorry…breaking into our little series on spring veggies ‘cause I just have to share these healthy but-oh-so-yummy! green minty “shakes” with you!  It is tradition to celebrate St. Paddy’s Day in our family…heritage and all, y’know!  (Your name can’t be coleen ann brigit mcelroy hayden…and not recognize your Irish background!)

So, I have to admit to indulging <in the past!> in a Shamrock Shake from a certain fast food place…uh-huh…you know!  But we are working on having a healthier eating lifestyle now…by God’s grace!…and so I took a little peek ‘n see about the nutrition facts (from the manufacturer) for that minty shake of my past.  Can you say “Holy Saint Paddy!”  530 calories, 86 grams of carbs (of which 73 were sugar carbs, mostly corn syrup), and 15 grams of fat in a 16 ounce cup!

healthyshamrockshake

I think you will find this healthy but-oh-so-yummy version equally satisfying and delicious. I would love to hear from you!

Ingredients:
1 scoop protein powder
2 cups almond milk
1/2 teaspoon almond extract
1/2 teaspoon peppermint extract
1 packet of stevia sweetener
2 hefty tablespoons of vanilla greek yogurt
1 ripe avocado
2 handfuls of raw spinach
2 cut-up frozen bananas
4 or 5 ice cubes

Directions:

  • Start off with all the liquid ingredients, the protein powder and stevia; blend for 10-15 seconds.
  • Layer in the balance of the ingredients. Whirl away ‘til nicely blended!
  • This made more than enough for two big servings; the glasses pictured hold more than 14 ounces each.

** Certainly can be prepared in a standard blender, too. I would suggest doing it in two batches, however, using 1/2 of the ingredients at a time.

♥  ♥  ♥  ♥  ♥

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

♥  coleen

Italian Tuna Wraps

 

Italian Tuna Wraps resize

I love it when a plan comes together!  I was hungry at lunchtime yesterday, so I opened my pantry.  I stared at the shelf for a good minute…eyes glazing over.  “There’s got to be something here, some combination of flavors that will fill and delight me” I thought.  And bingo!  Inspiration struck and I made these Italian Tuna Wraps.

Okay, this is pretty much just tuna salad in a lettuce wrap.  But the addition of white beans makes it filling, contributes a creamy texture, and ups the fiber.  A handful of chopped parsley adds freshness.  This recipe serves two for lunch.  Or just do what I did, and put it in the fridge for tomorrow’s lunch.  It will still taste great the next day!

Italian Tuna Wraps

Ingredients:

  • 1 can of tuna
  • 1 can of white beans
  • juice of 2 lemons
  • 1 tablespoon olive oil
  • salt and pepper
  • pinch of garlic powder
  • 1/4 cup roughly chopped parsley
  • Boston lettuce leaves (or other lettuce leaves of choice) for wrapping

Directions:

  1. Drain the can of tuna and put it in a large bowl.  Drain the beans, rinse them in a strainer and then add them to the tuna.
  2. Toss the tuna mixture with the lemon juice and olive oil.  Season with salt, pepper, and garlic powder; toss again.  Add parsley and toss.
  3. To serve, wash and shake dry the lettuce leaves, and place a large spoonful of tuna in the lettuce.  Wrap and eat.  Couldn’t be easier!

Explore, experiment, enjoy! — Dana


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

A Quick Spring Workout

82aa43ee802311e2bbe622000a9f1270_7

Spring is right around the corner.  If there is a way I can get in some fresh air and exercise outside before it gets too hot, I can get pretty creative.  Not only that, but who wants to go to the gym once the time changes and it is daylight longer…not to mention all of the extra activities that start when spring comes?  When the weather is pretty and I’m short on time, I like to head out to my street and get in a little cardio and strength training for a quick spring work out that takes 30 minutes.

All you need is a good pair of tennis shoes, an exercise band with a place to support it, and a light set of weights, 3-5 pounds.

WORKOUT
Start off with light jog or fast walk for 5 minutes to warm up.

Complete the following workout 2-3x depending on your fitness level

  • 15 walking lunges down driveway    

If you are new to lunges, forget the walking lunges and stay in a stable position and lunge up and down to complete 15 on each side

**keep toes forward and knee over your heel at all times to avoid injury to your knee

f9a37d72802211e2917a22000a9f1587_7

  • 15 Chest presses with exercise band

(With band wrapped around a stable object), face opposite direction, place handles under your arms on each side and press out at chest level

**keep elbows soft at all times and avoid locking them out

c8fb00f0802211e2bfc622000a9d0dda_7

  • 15 Back presses with exercise band 

Now turn around and walk back, extend arms on each side and pull back squeezing your elbows back together

f0ae4b3e802211e2ab6b22000aa8004d_7

  • 15 squats
  • Run or walk 3-5 minutes
  • 15 bicep curls with band

While standing, place band under feet that are shoulder width apart and curl handles up to shoulders

82aa43ee802311e2bbe622000a9f1270_7

  • 12 shoulder raises with weights

With weights to your side and palms down, lift them up together  to shoulder level

** keep a slight bend in elbow and do not raise weights about shoulders

  • Repeat 15 walking lunges down driveway (or standing lunges) 
  • Run or walk 3-5 minutes

Consult with your doctor before beginning any new program.  Remember this is what works for me.   Modify exercises according to your location.   Be creative and you can have your own quick spring workout.

In Good Health,

Crystal

For more customized workouts for your needs and personal schedule, contact me at Crystal@yourfitnessdesigner.com to learn how you can get started.

Garlicky Shrimp and Veggies with Red Quinoa

Here we are…getting closer and closer to Spring every day!  Today’s recipe continues to celebrate the return of Spring veggies!  In this veggie-licious dish, we have the first of the season (at least here in NY) sweet onions (I like to use the Vidalias).  Along with asparagus, carrots, tiny tomatoes, and sweet bell peppers.  This is a healthy but-oh-so-yummy dish to serve either on a weeknight (comes together rather quickly!) or to serve to guests.

Garlicky Shrimp and Spring Veggies with Red Quinoa

2014-03-09 19.19.19

Ingredients:
1/2 cup quinoa
1 cup chicken broth
2 tablespoons extra virgin olive oil
1 small sweet onion (Vidalia), halved and sliced 2014-03-09 18.43.48
1/2 red (or yellow or orange) Bell pepper, sliced
1/2 cup shredded carrot
1 pound asparagus, woody ends removed
1 cup grape or cherry tomatoes, halved
1/2 pound uncooked shrimp, peeled and deveined
2 tablespoons minced garlic (I use jarred)
1+1/2 tablespoons freshly ground lemon pepper mix
1-2 tablespoons sea salt
1/4 cup dry white wine
1 small lemon, juiced
4 tablespoons freshly grated Parmesan

Directions:

  • In a small saucepan, stir chicken broth and quinoa. Over medium heat, bring to a boil. Reduce heat to low; cover. Let simmer ‘til broth is absorbed about 20 minutes. When done, remove from heat; leave in pan ‘til ready to serve.
  • In a large saute pan, heat olive oil and add sliced onions and peppers. Cook for 5 minutes, stirring occasionally.
  • In the meantime, cut tips off asparagus; set aside. Cut remainder of asparagus stems into 1″ pieces.
  • Then add shredded carrots and cut-up asparagus stems (not tips) into saute pan. Continue to cook for 7-8 minutes ‘til crisp tender.
  • Remove to a bowl, season with salt and pepper to taste and set aside.
  • Place tomatoes in saute pan (adding a small amount of olive oil IF needed), cut side down. Let cook for 3-4 minutes to soften.
  • Add in shrimp and asparagus tips. Cook for 4-5 minutes ‘til shrimp are beginning to turn pink. Flip over to cook on other side. Add chopped garlic and cook for just one more minute, stirring gently. Remove just the shrimp to a bowl. Season with salt and pepper.
  • Pour white wine and lemon juice into saute pan and simmer for about 3-4 minutes. Stir well. Remove from heat.
  • Add back in sauteed shrimp and cooked veggies. Sprinkle with 2 tablespoons grated Parm.

Serve on a large platter; pour out the quinoa and top with the shrimp/veggie mixture. Sprinkle with the rest of the Parm. Enjoy!

♥  ♥  ♥  ♥  ♥

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

♥  coleen

Brussels Sprouts and Kale Salad

Kale and Brussels Sprouts Salad Resize

Now you ladies know I love a good salad.  I will eat a salad for breakfast – in fact, I’m finishing this big bowl of Brussels Sprouts and Kale Salad right now, with my morning coffee!  Raw Brussels sprouts—for breakfast?!  Yes indeed!

I found this recipe on the Bon Appetit website, which I tweaked to my liking.  The best thing about this salad, aside from the fact that it tastes good, is that it is so hearty.  I made it last night, had some for dinner, and it’s still good this morning!  But because it’s so sturdy, you’ll want to keep the nuts, fruit, and cheese separate until you’re ready to eat it.  You can sub any dried fruit you like for the cranberries:  cherries, blueberries, golden raisins, and diced dried apricot would be delicious too.  And if you don’t have toasted almonds, substitute pecans, walnuts, or hazelnuts.  Check it out, and report back with your chosen combination of flavors!

Brussels Sprouts and Kale Salad

Ingredients:

  • 1 bunch Tuscan kale (also called dinosaur or lacinato kale)
  • 1/2 pound large Brussels sprouts
  • 1 shallot (or 1/4 red onion)
  • juice of one large lemon
  • 1/3 cup olive oil
  • 1/2 teaspoon honey
  • to serve:  almonds, dried cranberries, and Parmesan cheese
  • salt and pepper

Directions:

  1. Prepare kale:  Strip the leaf off the thick stem, then soak the leaves in cold water to remove any dirt.
  2. While the kale is soaking, prepare the Brussels sprouts:  cut off the stem end and any brown or wilted leaves.  Slice in half lengthwise, and lay down flat on the cut side.  Thinly slice each sprout half to create shreds.  Place shredded sprouts in a very large bowl.
  3. Dry the kale.  Grab a handful and sort of wad it up, then run your knife through the kale to shred it.  Add to the sprouts in the  bowl.
  4. In a small food processor, blend together the shallot, lemon juice, olive oil, and honey.
  5. Pour over the kale and mix with your hands.  I mean get in there!  Massage the dressing into the kale, squeezing it to soften everything up and get the dressing into all the sprouts and kale.
  6. To serve:  Dish salad into a bowl.  Take a handful of almonds and crush with a knife or in a mortar and pestle – just crack them lightly, you don’t need to pulverize them.  Add the cracked nuts and cranberries to the salad, then shred some Parmesan to go on top.  I shaved the block of Parmesan with my vegetable peeler, but you don’t have to do that if you don’t want.  Season with salt and pepper and serve.

Explore, experiment, enjoy! — Dana


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

How to Be S.M.A.R.T With Your Exercise

bikeThis is about the time, according to the statistics, that New Year Resolutions come to an end.  How are you doing with the goals you set at the beginning of the year?

If you started the year with a goal to exercise, but seem to be falling short, I want to show you how to be S.M.A.R.T. with your exercise to achieve your goals.

Be SPECIFIC

Was your ambition simply to start exercising? You may find it easier to follow if you made it a little more specific.

For example:

  • I will exercise for 30 minutes three days a week.

Make it MEASUREABLE

Have you said, “I am going to take better care of myself” or “I am going to spend more time with God.”

The question is: how will you know?  Write out your goals so that you can measure the outcome.

For example:

  • I will be taking better care of myself, by attending one yoga class a  week
  • I will have quiet time with God by getting up 30 minutes earlier than my normal routine 3 days a week

Make Them ACTION Oriented

To get results, determine what actions or behaviors you need to take to achieve your goal. I find I spend the majority of time here with most of my clients. How you will do it is just as important as setting the actual goal.

For example:

  • To meet my goal of exercising 3 times a week, I will set out my clothes the night before (action).

Your actions and behaviors will set you up to achieve results

Be REALISTIC

If making time for exercise has been a challenge in the past, having a goal to now exercise five days a week may be unrealistic.  Start off with a number you feel is doable and realistic for you such as three times instead of five times a week.

Be TIME Bound

Without setting a date of completion, it is easy to procrastinate. Giving yourself a specific time that you want to have it done can keep you motivated to achieve it.

For example:

  • I will run/walk a 5K by June 1

If you have lost your motivation, don’t give up.  Revaluate and be S.M.A.R.T. with your exercise then submit it to the Lord.

  • Specific
  • Measurable
  • Action Oriented
  • Realistic
  • Time Bound

Commit to the Lord whatever you do; and your plans will succeed.”
Proverbs 16:3

In Good Health,

Crystal