Fear

Posted on November 21, 2014 by danayeats

Fear it is a bitch! But today is the day to say to your fear, I know you, I accept you and I will continue!  Recently I have been speaking to clients about their own fears and researching it a bit more. You see fear of starting a new job, a new venture, a new way of eating, a new exercise program or maybe even a new relationship stalls many of us in our tracks.

Do you ever see that person who in your mind has it together? Well guess what, I bet that person is dealing with their own fear on some level, the difference is they accept it and keep moving. So today I encourage everyone to look deep inside themselves and ask what am I fearful of and acknowledge it. Acknowledging it is half the battle!

If you would like personalized help to get to your nutrition and fitness goals but are fearful of failing yet another “fad”, please contact me at 4pillarscoaching@gmail.com to schedule a complimentary consultation. Working together I am confident we can get you to your goals!

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Keep Showing Up

Posted on November 18, 2014 by danayeats

Keep showing up to whatever your goals are. Be open to what comes up in moments of discovery, acknowledge that sometimes waiting and being playful are also part of the “process”.

Keep showing up to whatever your goals are. Be open to what comes up in moments of discovery, acknowledge that sometimes waiting and being playful are also part of the "process".
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Daily Steps

Posted on November 12, 2014 by danayeats

When the world overwhelms you, start with one small accomplishment. The smallest thing can have the biggest impact on your day, your mood, your health, or your goals. Remember ” One Step At A Time”, leads to sustainable change. For more individualized programs please contact me directly at 4pillarscoaching@gmail.com. In Good Health!

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Quick Portable Lunch

Posted on November 11, 2014 by danayeats

Now if you have been following my blog you know I am all about leftovers for lunch but sometimes there aren’t any…so in those cases I need quick easy, nutritious lunches that are fast to make and are portable. For this reason alone I love salads! Check out this one and tell me that doesn’t look delicious. By the way it doesn’t get any easier than this one to prepare.

Bean and Beet Salad

 

Mixed Greens with herbs ( I get the big Organic bin from Safeway for $5 ), White beans rinsed, beets already roasted (I have found them at TJ’s and Safeway), yellow and red bell pepper, fresh pepper, olive oil and balsamic. The beans provides tons of protein and the bell peppers and beets provide so many essential vitamins and minerals your body is craving. This lunch is perfect for on the go and will keep you energized all afternoon. Some of you might not be “beet” people like my loving husband but I urge you to try this salad, with all the fresh herbs, the creamy beans, along with the crunch of the bell pepper, the beets truly compliment all of the flavors and textures of this salad. Go ahead try it today and let me know how you liked it at 4pillarscoaching@gmail.com.

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Rice Noodle Stir-Fry

Posted on November 7, 2014 by danayeats

If you are like me forever juggling “one more thing” in your day, than I know you need quick, nutritious, food that everyone in your family will eat including the picky one whichever age they might be.

This meal can be prepped, and served to your table in under 30 min and by the way it costs UNDER 10 BUCKS for a family of 5 – Yes your heard me right. Now let’s get cooking….

Start to boil a large pot of water for your rice noodles, while you are waiting for the water to boil start the following prep work:

Prep:

Slice 2-3 skinless chicken breasts into strips

Slice 1 Large Red Bell Pepper

Chop 1 bunch of Bok Choy

Chop 3 large carrots

Chop 1-2 Cups mushrooms

Sauté the chicken in olive oil for about 5-8 minutes, then add all of your veggies and cook for an additional 4 min or to the cooked consistency you like for your veggies. Your water should also be boiling at this point so cook the noodles for 10 min while your are cooking the chicken and veggies. I usually add a little teriyaki dressing to my chicken and veggies in the last couple minutes of cooking and for my husband and I, I add pepper flakes when I serve it – we like the extra zing.

This is a great mid week, inexpensive, flavorful nutritious meal! I truly hope you enjoy it and it becomes one of your family staples.

 

Rice Noodle Stir Fry

 

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Nutritious and Delicious Smoothie

Posted on July 14, 2014 by danayeats

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Looking for a quick and easy breakfast that not you will love but your kids will as well? Look no further! This smoothie is packed full of protein, and essential vitamins and minerals and did I mention dairy free!

Start with 2-3 handfuls of washed baby kale in the base of your blender.
Next add one large banana.
One cutie, clementine or small orange.
Last 1/2 cup to 1 cup frozen berries.

The frozen berries gives it the smoothie consistency and you don’t have to add any dairy. I also always put my frozen items at the top of the blender so it blends faster and it is easier on your machine.

Kale is considered a super food not only for the plant based protein, but from 1 cup of raw kale you will get 206% of your vitamin A, 134% of vitamin C, calcium, iron and potassium. The banana, orange and berries are loaded full of antioxidants along with more vitamin A and C. Add 2 teaspoons of flaxseed to the bottoms of your cup and now you have gotten omega 3’s for the day.
Enjoy today for your health!

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Starting New

Posted on May 3, 2014 by danayeats

If you are like me and I believe most people are, you will have the best intentions to start something new but sometimes get overwhelmed when it comes to executing it. It could be starting a regular exercise routine, limiting artificial sugar, cooking more, managing stress and anxiety effectively…the list can go on and on…trust me I know.

We all have these “tools” in our life but sometimes the hardest thing to do is to start using them and truly incorporate them into our life practice. I encourage everyone to write down their list of tools over the weekend that they ,but haven’t been using to their fullest ability. Next acknowledge the ones that you have the highest connection to already (those will be  easier ones to truly incorporate), next look at your list again maybe there are ones that are more a weekly practice and ones that are daily. This isn’t meant to turn into yet one more failed list that hasn’t been completed, it is meant to help you be honest and prioritize the practices that are most important to you.

For me, balanced home cooked meals are a huge priority  and I strive for this as a daily practice, exercise is also up there maybe not daily but more often than weekly. For me meditation or breathing exercises for stress and anxiety are more like weekly practices, unless the kids are driving me nuts and then all I do all day is breathing exercises.

If you need help identifying your current tools or you need help with a specific area ( how to cook balanced healthy meals, personalized fitness routine…etc) please contact me so we can work through it together. I am here to help YOU REACH YOUR OPTIMUM HEALTH AND FITNESS GOALS!

Want some personalized help with your family’s health and fitness? Schedule your complimentary 30 minute session with me now.

 

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Energy Zappers and Enhancers

Posted on April 29, 2014 by danayeats

Recently I was working with a client and we were discussing her energy levels or lack there of, that she experienced the week before. Now I know I am not alone when I ask: how many of us have felt like we have hit a wall and it is only Monday at 3:00- yikes talk about not starting your week out on the right foot.

Here is a quick list of some of the traditional energy zappers along with remedies of enhancing our energy.

  • Maintain stable blood sugar – when our blood sugar spikes (candy, caffeine, simple carbs) we get an immediate lift but then we all quickly crash. If you maintain even or balanced blood sugar your energy levels will remain even and balanced throughout the day
  • Don’t skip meals – it impossible to maintained balanced blood sugar if you miss meals.
  • Ensure you have healthy snacks around to keep your blood sugar balanced and to keep your energy up ( hard boiled egg, humus and veggies or whole grain crackers, nuts, apples with almond or peanut butter, any sort of fruit or veggie are all great easy options).
  • Don’t mistake dehydration for hunger. If you have recently finished a meal and logically feel you shouldn’t be hungry, grab a glass of water and see if you were truly in need of hydration vs. food; you will know within 5-10 minutes of consuming the water if you are still hungry or now satisfied.
  • Stress and Anxiety, these two emotions will absolutely drain us if we allow them too. Try to incorporate breathing exercises, meditate, do yoga, go for a walk, garden, read – find your method for stress and anxiety relief and practice it. As you hone your practice,  stress and anxiety will not rule you, you will rule them.
  • Magnesium and B Vitamins are linked to energy levels – incorporate almonds, avocado, spinach, fish, bran cereal to ensure you are getting enough of these necessary vitamins and minerals in your diet.
  • Walk 10 min every day. It has been proven that adding just 10 minutes a day of walking increases your energy levels and moods. Your joints start loosening up, the blood is flowing and pumping, you are getting fresh air and sunshine (Vitamin D), which all leads to increased energy and an improved mood after only a couple of weeks of practice.

Try to incorporate these into your daily life today to get the increased energy that you need and deserve.

Want some personalized help with your family’s health and fitness? Schedule your complimentary 30 minute session with me now.

 

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Gluten Free Carrot-Banana Muffin

Posted on April 18, 2014 by danayeats
Looking for a tasty gluten-free muffin for Easter Sunday – give this healthy muffin a try!

Ingredients
2 cups almond flour (also called almond meal)
2 teaspoons baking soda
1/2 teaspoon salt
1 tablespoon ground cinnamon
1/2 cup shredded unsweetened coconut
3 large eggs
3 bananas, mashed
1/2 cup (8 tablespoons) unsalted butter
2 tablespoons raw honey
1 teaspoon apple cider vinegar
1 1/4 cups pitted and chopped dates
2 medium carrots, shredded
3/4 chopped walnuts
Instructions
  1. Preheat the oven to 325 Lightly oil a 12-cup muffin pan with expeller-pressed canola oil or line with paper liners.
  2. In a large bowl, mix together the almond flour, baking soda, salt, cinnamon, and coconut. In another bowl, whisk the eggs, bananas, butter, honey, and vinegar. Stir the wet ingredients into the dry ones. Fold in the dates, carrots, and walnuts. Divide the batter among the muffin cups.
  3. Bake for 40 minutes, until golden brown or a skewer inserted into the center of a muffin comes out clean. (Since there’s no actual flour, the muffins will not rise significantly.) Cool in the pan on a wire rack for 5 minutes, then turn out the muffins onto the rack and let cool to warm or room temperature.
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Orange Chicken Edamame

Posted on April 17, 2014 by danayeats

Chicken Edamame

Need a quick nutritious delicious dinner your entire family will love…well look no further. This meal is so simple you will have it on the table within 30 minutes, even if you are bouncing a baby on your hip, while stirring and helping with homework.

Ingredients:

Sautéed boneless skinless breasts (1/2 breast per person)

Bag of frozen organic edamame steamed

2 red bell peppers – left raw

1/2-1 mandarin oranges per person or 1-2 cans mandarin oranges rinsed

Brown rice or quinoa

While your rice or quinoa is cooking, sauté the chicken, steam the edamame and prep the bell peppers and mandarin oranges. Once you plate it, we love to drizzle a little hot chili sauce with orange juice over the top to finish it off (just a little orange juice for the kiddos).

This is a great next day portable lunch to take to the office, so I recommend cooking extra chicken and rice.

If you are looking for the lean protein packed meal this is the one for you; between the boneless skinless chicken, edamame and if you opt for quinoa over the brown rice you are getting over 30 grams of protein, along with these vital minerals and vitamins calcium, vitamin A & C and iron. Enjoy this family favorite tonight on your table ~ ENJOY!!

Want some personalized help with your family’s health and fitness? Schedule your complimentary 30 minute session with me now.

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