mar 2017 issue 1 integrity health coaching centers in nh

Everybody Got Time For That!

M A R C H 2 0 1 7 | I S S U E N O . 1C R E A T E D B Y : L A U R I E A G O U L E Y

MAKING THE WORLD A HEALTHIER PLACE! - INTEGRITY

Your alarm goes off for the 8th time and you realizing you are running late--

again...

You leap out of bed run into the kids room and scream, "wake up!", you see

the dog is waiting to go outside, the cat is walking around your feet waiting to

be fed, and your spouse is looking for the clean button up shirt that you

apparently hid. Does this scenario sound familiar?

Good thing you decided to plan out your meals ahead of time! Now you won't

have to worry about "blowing your diet" by stopping at a fast food place

because you have something nutritious and delicious waiting for you that you

prepped the day before!

If you fail to plan, you plan to fail! It's always a great idea to plan most of

your meals and snacks for the week. It really does help when trying to avoid

those poor food choices that are always there taunting us.

Never skip breakfast - this is absolutely the most important meal of the day.

According to a study in the American Journal of Clinical Nutrition; skipping

breakfast may increase risk of diabetes in women.

Eating breakfast was associated with a lower incident of heart disease in men

between the ages of 45 and 82. The study also found that skipping breakfast

was associated with hypertension, insulin resistance and elevated blood sugar

levels.

The American Dietetic Association reviewed 47 breakfast related studies and

found that eating breakfast was likely to improve cognitive function related to

memory and test grades.

According to a study published in July in the journal Obesity, people who ate

breakfast as their largest meal lost an average of 17.8 pounds over three

months. The other participates ate the same number of total calories per day

but their largest meal was consumed at dinner. This group only lost 7.3

pounds each over the same time frame.

Plans Equal Healthy Success

2 0 1 7 | I N T E G R I T Y H E A L T H C O A C H I N G C E N T E R S

Directions:

Coat the inside of the crock pot with

cooking spray. Add all ingredients (except

the optional toppings) to the crock pot.

Stir, cover, and cook on low for approx. 6

hours (crock pot times can vary).

Separate oatmeal into bowls with

appropriate portion sizes for you.

Add your toppings if you wish.

Store leftovers in refrigerator up to four

days. Freezes very well.

When reheating you may have to add a

little bit of liquid because it does thicken

up. Add liquid until desired consistency.

Add toppings. Enjoy!

Over Night Oatmeal

I N T E G R I T Y H E A L T H C O A C H I N G C E N T E R S | 2 0 1 7

Ingredients :

2 organic apples, cored, and diced into

1/2-inch pieces

1 1/2 cups almond milk

1 1/2 cups water

1 cup uncooked steel-cut oats

2 tablespoons maple syrup or other

sweetener

1 tablespoons butter, cut into pieces (

this is optional)

1/2 teaspoon cinnamon

1 tablespoon ground flax seed

1/4 teaspoon salt

Optional toppings: chopped nuts,

additional almond milk, berries, banana,

or other nuts and seeds.

If you want to double the recipe increase

cooking time by 1-2 hours.

Snack Idea:

No Bake Energy Bites - Serving size 3

Ingredients:

1 cup oatmeal

1 cup peanut butter (or other nut

butter)

1/3 cup honey

1 cup coconut flakes

1/2 cup ground flax seed

1/2 cup mini chocolate chips

1 tsp vanilla

1 scoop vanilla protein powder

Directions:

Mix everything above in a medium

bowl until thoroughly mixed.

Let chill in the refrigerator for half an

hour.

Once chilled, roll into balls and enjoy!

Store in an airtight container and keep

refrigerated for up to 1 week.

Snack Ideas


Snack Idea:

Measure out 1/4 cup almonds & wash 1

small organic pear or replace the pear

with 1 small organic apple - place

together - grab and go! Fast food at it's

finest!

Snack Idea:

Measure out 1/2 cup cottage cheese

and add 1/2 scoop protein powder.

Snack Idea:

2 Mozzarella cheese sticks with 1 small

plum, apple, pear, or peach.

Reminder with each meal and snack make sure you are drinking 8 ounces of water!

Ingredients:

2 pounds ground bison (chicken, turkey, or

beef

2 onions, chopped

6 garlic cloves, chopped

1 cup yellow or red pepper, chopped

1 cup carrots, chopped

1 cup celery, chopped

1 (28 ounce) can organic crushed tomatoes

1 (14 ounce) can organic diced tomatoes

1 (15 ounce) can organic tomato sauce

1 can organic black beans, drained

1 can organic kidney beans, drained

3 tablespoons chili powder

1 tablespoon oregano

1 tablespoon basil

1 tablespoon cumin

1/4 teaspoon cayenne pepper

Sea salt and black pepper to taste

Slow Cooker Bison Chili Recipe


Directions:

Saute onions, garlic and bison in a

saucepan over medium heat. Once meat is

no longer pink, add it to your slow cooker.

Add all other ingredients to your slow

cooker and stir well.

Cover and cook on low for about 9 hours.

Total Time: 9 hours - Serves: 8

Serving size is 1 cup.

***Always try to use organic ingredients.

Feel free to add a lean protein source to this dish such as chicken or salmon. Enjoy!

Or keep it vegetarian and add some chick peas!

Ingredients:

1/4 cup olive oil

1/3 cup chopped walnuts

1 box pasta - your choice - can use gluten free pastas

2 tablespoons diced garlic

4-5 stems of kale

hand full of chopped parsley

salt & pepper

Directions:

Cook pasta as directed, drain, rinse and set aside in a bowl.

Bake your walnuts at 450 degrees for 6 minutes.

Destem your kale and chop; set aside.

Chop your parsley; set aside.

Saute your minced garlic in 1/4 cup olive oil.

Pour over pasta and stir.

Add your kale to your garlic pan cook until wilted.

Add to your pasta bowl.

Add Parsley to your pasta bowl.

Add your baked walnuts.

Add salt & pepper to taste.

Stir.

Chill for 2 hours and enjoy!

Healthy Pasta and Kale Dish


Ingredients:

1 pound lean ground beef or

ground chicken/turkey (which

ever you prefer)

3 large zucchini, scoop out seeds to

create a canoe

½ cup raw oatmeal – or rice if you

use rice you must first cook the

rice as per instructions on rice

package

2 cloves garlic, minced

1 small onion diced

1/2 cup grated Parmesan cheese

1 teaspoon oregano, basil and

parsley

Salt & pepper to taste

1 (16 ounce) jar spaghetti sauce –

heat on stove

Stuffed Zucchini


Directions:

1. Preheat oven to 350 degrees F (175 degrees C).

2. Cook and stir the ground beef in a skillet over

medium heat until the meat is browned, breaking

the beef up into crumbles as it cooks, also add

garlic and onions. Drain off excess fat, and

transfer the beef into a mixing bowl.

3. Stir in the oatmeal or rice, and Parmesan

cheese, oregano, basil, parsley, salt and pepper;

mix the

stuffing well. Slice the zucchini in half the long

way, and use a spoon to scoop out the flesh,

leaving a 1/2 inch thick shell all around the

zucchini. Lightly stuff both halves of the zucchini

with the meat mixture. Place the zucchini halves

into an oiled baking dish, and cover tightly with

foil.

4. Bake in the preheated oven for 25 - 30 minutes,

remove from oven, and remove the foil.

Serve with sauce on top, cheese and pasta.

Green Dream Machine - Serves 1

Ingredients & Directions:

2 cups chopped kale or spinach leaves or

both

6 ounces of almond milk or coconut milk

3 ounces of water

Blend until smooth, and then add

1 small banana

1/4 cup strawberries frozen

1 scoop of vanilla whey protein

6 ice cubes

Blend again until all is mixed well.

Enjoy!

Smoothie Ideas


Awesome Almond Smoothie - Serves 1

Ingredients:

1 small frozen banana, sliced

3/4 cup kale, lightly packed, stems

removed

3/4 cup almond milk

3/4 tbsp. almond butter

1/8 tsp cinnamon

1/8 tsp nutmeg

1/8 tsp ground ginger

1 Scoop vanilla protein powder

Side Note: You may also add 1/2 cup

brewed green tea for an extra dose of

antioxidants.

Directions:

1. Blend all ingredients and enjoy!

Orange Dreamsicle - Serves 1

1 navel orange - peeled

1/4 cut Greek yogurt - plain

2 Tbsp frozen oj concentrate

1/4 tsp vanilla extract


4-5 ice cubes

Combine all ingredients. Blend until

smooth. Enjoy.

Smoothie Ideas


Blue Berri-licious - Serves 1

1/2 cup frozen blueberries

1/2 cup raspberries

3/4 cup almond milk - chilled

1 Tbsp honey


2 Tsp grated ginger

1 Tsp ground flax seed


smooth. Enjoy.

PB&B - Serves 1

1 small banana

2 Tbsp peanut butter or other nut butter

1 cup almond milk - chilled


1 Tsp ground flax seed


smooth. Enjoy.

Superb Strawberry- Serves 1

1 cup Greek plain yogurt

1 small banana

1/2 cup orange juice

6 frozen, whole strawberries


smooth. Enjoy.

Food is probably the most important component when it comes to getting healthy.

We should be making abs in the kitchen, not in the gym! However, that doesn’t mean you

get to skip the gym - sorry, not sorry!

If you can make healthy choices 80% of the time, you will be well on your way to success!

Remember, don’t deprive yourself; after all, this is life and you want to enjoy it also.

When we deprive ourselves is when we tend to "fall off the wagon" with our food choices.

Never tell yourself you can't have something because then you will want it more!

You CAN have what ever you want; you are just making a conscious choice to be better.

Many times in our minds, we will trick ourselves into believing we didn't eat something

unhealthy, or we said we had only one scoop of ice cream and it was really 10!

When you have a written log, or journal, it takes the guess work out of the equation.

It also helps to note your mood or energy levels; seeing a pattern with your mood and food

choices can give some insight as to why those choices may or may not have been made.

If you are struggling with food, keep a log and show your health coach for tips on

improvements. I have supplied 7 days’ worth of food logs and some weekly planners to get

you started.

Good rule of thumb: Stick with real food, organically as possible, avoid highly processed,

fried, and sugary items. Alcohol & caffeine should be limited as well.

Food Log


Breakfast

Wake up

Snacks

Lunch

Dinner

Time:__________

Time: _________

AM Time: __________

Time: __________

Time:__________

PM Time: __________

Food Journal

Ounces of Water

Check if you exercised today.

Record Mood & Energy Levels.

Now that you are committed to a healthy lifestyle, here are some additional tips:

1. Eat breakfast within 1 hour of waking.

2. Eat all meals 2 1/2 to 3 hours apart. Please don’t skip meals! This hurts your metabolism!

3. Stretch for 10 minutes following exercise.

4. Drinking a post workout protein shake will help you to achieve a leaner body, faster.

5. Take high quality nutritional supplements to optimize results. See our coaches for

details.

6. Stay hydrated by drinking water! Goals is to drink half your weight in ounces.

Example: Weight is 200 pounds. Drink 100 ounces of water.

7. Get an adequate amount of sleep to optimize your metabolism.

8. Remember to teach the children how important good nutrition is. According to the

most recent data released September 2015, rates of obesity now exceed 35 percent in three

states (Arkansas, West Virginia and Mississippi), 22 states have rates above 30 percent, 45

states are above 25 percent, and every state is above 20 percent*.

8. Repeat. Living healthy is a way of life. Flourish and prosper!

*http://stateofobesity.org/rates/


Your Greatest Wealth is Your Health


Making the World a Healthier Place.

We have many plans that will effectively help you:Lose weight

Relieve stressIncrease energy/endurance

Build strengthImprove many health conditions

Increase functionalityDecrease hypertension

Reduce the negative effects of diabetesMany more

For your convenience, we are open 24 hours a day, 7 days a week.

www.integrityfit.com

mar 2017 issue 1 integrity health coaching centers in nh

Health & Medicine