Use positive self-talk. Instead of thinking poorly about yourself, start finding ways to think positively. When we talk negatively about ourselves, it feeds that demon and supports the downward spiral.
Change how you think about food. Instead of using the terms “good” and “bad” as it relates to food, use words like “treats” or “snacks”. The more negatively you talk about your food, the more guilt, shame, and regret you will create and the sabotage cycle will continue.
Butternut Squash Ravioli
FOR THE PASTA
2 1/4 c. all-purpose flour, plus more for surface
1/2 tsp. kosher salt
4 large eggs
FOR THE FILLING
1 (10-oz.) container butternut squash puree
1 c. freshly grated Parmesan
1/2 c. ricotta
1 tbsp. packed brown sugar
Freshly ground black pepper
FOR THE SAUCE
1/2 c. (1 stick) butter
2 cloves garlic, minced
1 tbsp. freshly chopped sage
2 tsp. freshly chopped thyme
Freshly grated Parmesan, for serving
GET INGREDIENTS Powered by Chicory
How to distinguish between true, physical hunger vs. emotional hunger
Do you often find yourself eating when you don’t feel hungry? Not sure why you are eating? Use the tips below to help distinguish between physical hunger and emotional hunger. Identifying and decreasing emotional eating is one of the first steps to achieving your health and wellness goals.
4 boneless skinless chicken breasts, cut into strips
8 oz. Italian salad dressing
12 whole wheat flour or whole grain corn tortillas
1 small onion, cut into strips
medium bell pepper, also cut into strips
16 oz. favorite salsa
8 oz. non fat cheddar cheese
4 oz. nonfat plain yogurt
2 whole tomatoes, chopped
1/2 head lettuce, chopped
Cook strips of chicken in small amount of water until tender, add Italian dressing, onion and bell pepper strips and cook until liquid is gone. Place chicken, onions and peppers on tortilla, top with 1 T. yogurt, salsa, cheese, lettuce and tomatoes. Serves 12.
Total calories Total grams protein Total grams carbohydrate Total grams fat
215 18 20 7
Significant source of the following vitamins, minerals and other nutrients:
Vitamin C, Niacin, Potassium, Calcium and Lycopene
On your diet this counts as: 2 oz. protein, 1 grain and 1 veggie
Are you having trouble getting started on, and keeping up, an exercise routine? Do you feel motivated one week, then not motivated the next? Follow these tips towards building an exercise routine that truly lasts.
1.Find activities that you enjoy
Some forms of exercise may have stronger benefits than others, but the best form of exercise is the one you enjoy doing because you will end up doing it more often and more consistently.
2. Focus more on intrinsic motivations
Research shows the strongest and longest lasting motivation is intrinsic. This means motivation that comes from inside of you such as the “runner’s high” after a hard workout, or noticing that you have more energy during the day, or overcoming physical challenges you didn’t think possible such running that extra mile.
3. Make exercise part of your schedule
Having times for exercise built into your schedule will not only help you make time for exercise, but also limit demotivating hurdles such as trying to decide when you will be exercising and telling yourself you’ll do it later. If exercise is a regular part of your schedule, you’ll barely have to think about it except when you’re doing it.
Recipe of the week 8/26/19
Black-strap Molasses Salmon
Heart healthy salmon with a tasty new twist.
· 1 (16 oz.) salmon filet
· 2 Tbsp. black-strap molasses
· 2 Tbsp. low sodium soy sauce
Leftover salmon makes an excellent topping for a spinach salad the next day.
Make enough to snack on as a heart healthy treat with a few multi grain crackers.
Number of Servings: 4
Serving Size: 4 oz.
Nutrition facts per serving: Calories: 220, Fat: 5g, Saturated fat: 1g, Polyunsaturated fats: 0g, Monounsaturated fats: 4g, Carbohydrates: 8g,Sugar: 8g, Fiber: 0g, Protein: 31g, Sodium: 780mg,
Significant source of EPA and DHA, 4 oz. contains 1518 mg.