Get Moving

Posted on March 13, 2014 by danayeats

With Spring quickly arriving, are you feeling more motivated to get out for that walk or jog after work or dinner now that the sun is still shining, but you are asking yourself where do I start? Well, if so you are not alone. Starting a new exercise program and let’s be honest then sticking with it can be hard.  Many times people lose interest, get bored with the routine, make excuses and then slowly fizzle out.

Well let’s change that today and not allow the excuses to win! I have many exercise programs I can help lead you through whether it be yoga or Pilates, strength training, or cardiovascular routines (walking, jogging, sprints). It has been shown that if you exercise with a friend or a coach you are more likely to stick with the program. We all need a little nudge here and there to help keep us motivated. Contact me today to get your personalized workout routine that you will stick with and start working towards your health goals today!

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

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Nutritional Gap Fillers

Posted on March 12, 2014 by danayeats

Depending upon the day we all have had, either the unbalanced food choices or lack of time and planning we all have days where we are missing key nutrients. Just yesterday I was thinking about this topic not only for adults but especially our children. We are helping our kids establish their eating habits now for their lives. Trust me I am not trying to add-on more “mom guilt” that we all experience for something at least once a day. But I know we could all use some “nutritional gap fillers” every now and then, along with our kids.

One great and easy way to get additional veggies and fruits in our diet is a smoothie or juice in the afternoon. Now I am not talking about a smoothie with ice cream or frozen yogurt as the base or store bought juice loaded with extra sugar and a whole host of ingredients that we can barely pronounce. No, I am talking a simple smoothie with fruits and veggies, ice, Greek yogurt or coconut milk (if you like it creamier) or if you have a juicer making fresh juice with an assortment of fruits and veggies (and if you don’t own a juicer you can always blend up your fruits and veggies – it just won’t be as smooth but I would still give it a try.)

I have started afternoon juice with my kids. Their favorite right now includes green apples, carrots, oranges, cucumber and fresh ginger. This simple juice is packed full of vitamin C, A, K, Potassium, Magnesium, Calcium, and anti-inflammatory properties. So today I urge you to fill your nutritional gaps by making a quick smoothie or juice with fresh in season ingredients.

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

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Non Processed Day

Posted on March 7, 2014 by danayeats

I have heard from many of you at how great you are feeling now that you had introduced
“Go Veggie” for a day or two -if you were already eating vegetarian once a week. I love the passion and dedication to your health. So since you all know that I love a good challenge and clearly you all are the same, I have another new challenge for you…

Monday March 10th don’t eat any processed Carbs. Notice how I give you until Monday to start this challenge, I am giving you time over the weekend to go and buy your “whole” foods for Monday.

Now some of you might be asking what is a processed carb. Don’t feel bad about asking, my husband in fact asked me the same question when I told him about this challenge.

A processed carb is going to be anything that isn’t in its original form. For example the bread on your sandwich is processed, but the whole rice that you eat at lunch or dinner is not. The crackers with a dip are a processed carb but whole veggies (carrots, cucumber, celery to name a few) are a whole food.

Processed carbs have very little nutrition left in them, since their nutrients have been stripped down during the processing process. This leaves us feeling those highs and lows after we eat them. These processed foods do not help keep our blood sugar stable, in fact it does quite the opposite and many times due to that instability we feel unsatisfied so we find ourselves reaching for one more thing to satisfy us.

So Monday March 10th commit to eating only “WHOLE FOODS”  and take notice at how you feel. Are you more satisfied, do you have more energy, do you notice less bloating or overall better digestive health. I challenge you to take your health into your hands and get in tune with how your body processes food and how it makes you feel. I am here to help you with this journey of health. If you ever have any questions please contact me at 4pillarcoachings@gmail.com.
To Your Health!

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Eczema and Food Choices

Posted on March 6, 2014 by danayeats

Do you suffer from eczema or do your kids suffer from eczema? These common red dry patches found in the folds of elbows, back of the knees, wrists, neck and face can be a real pain! I first got very in touch with eczema about 3 years ago, when my daughter had it all over her back, arms, and legs. She was 6 months old and I was still nursing her at the time. My Peditriaction suggested the link between our food and eczema and asked if I would consider going on the elimination diet to determine if she had any food related triggers.

I went home and of course started researching. I was amazed at what I found, so I quickly decided to embark on the “Elimination Diet” and see for myself. Within 1 week of eliminating the 7 major food allergens, my daughter who was truly covered everywhere except her face, had pristine porcelain skin. I could not believe it and who was really blown away was my husband. When I first started the elimination diet he thought I was nuts, but what a believer he has become over the years all based on the results our family has seen, that our food choices not only affect our weight, but our energy, skin, digestive health…the list goes on on….

Once I completed the elimination diet I felt very empowered to help my 6 month daughter. I found out through her skin that she was sensitive to dairy and wheat. She out grew the wheat sensitivity by the time she was 10 months old but was sensitive to dairy until she was almost 3 years old. It felt so good as a Mom to be able to help identify triggers for her and help her stay healthy. Now fast forward to my infant son who is 8 1/2 months old, at 6 months old I decided to get off gluten because he was spitting up after each feeding. Due to my history with my daughter I thought, let’s give it a shot and see what happens. Sure enough gluten is his trigger. When I went through the elimination diet for my daughter 3 years ago, I found out many things for myself (like that I am very sensitive to dairy and do much better when I don’t consume it.), it is amazing what your body will tell you if only you will listen.

So if you or your child suffers from eczema or digestive health problems, I truly encourage you to give the elimination diet a try. You will quickly see what triggers you and that knowledge is very, very powerful! I  know the elimination diet can seem very daunting and it can seem very restrictive but I here to help you through this time. I have lived it, so I understand the challenges but also the amazing benefits if you stick with it. Contact me today at 4pillarscoaching@gmail.com to see how we can work together and identify your or your child’s food triggers. Imagine a life without eczema or digestive issues – it is truly AMAZING!!

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Feeling Sluggish? Try This!

Posted on March 4, 2014 by danayeats

Do you find yourself feeling run down, sluggish or hitting the snooze button in the morning. You might be thinking well I have 3 kids and I am completely sleep derived so yes, tired is a constant I understand – oh wait that is me.

So yes, I understand feeling tired especially in the morning. Here are some of the things that I do to get the blood flowing and to help quickly energize myself on those especially sluggish mornings.

When you first get out of bed do these following stretches:

Forward Bend (stand feet hip width apart and try to touch the ground) about 5 times

Side to side twist (stand with your feet shoulder width apart, stretch your arms out and twist and bend so your opposite hand is reaching your opposite foot – Right hand to left foot) about 5 full times per side

Now that you are feeling more awake get your feet moving – if you are any of my old boot campers you will remember my love for “Fast Feet”. Stand with your feet hip width apart, bend your knees so you are in a low squat and run in place as fast as you can for 30 sec-1 min. This will get your blood flowing, I promise.

Next do 30 sec-1 min of jumping jacks

The final sequence to this quick get you going in the morning routine is 5-10 sun salutations. This will help lengthen and strengthen your muscles all over your body and get your mind balanced and in tune with what you need for the day. If you aren’t familiar with sun salutations go to this link from Yoga Journal to see the full sequence.

http://www.yogajournal.com/practice/2881

Try this 10 minute routine tomorrow when you are feeling a little sluggish or even if you feel refreshed. I promise you will have more energy during the day and won’t be reaching for that second or even first cup of coffee when you get your body moving first thing in the morning. Enjoy!!

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Great Mid-Week Dinner Under $6 for 2

Posted on February 28, 2014 by danayeats

If you are like me you are always trying to squeeze one more thing into your day, so when dinner rolls around if it hasn’t been planned out it can become a stressful time very quickly. Here is a great dinner recipe that can be pulled together in under 30 minutes and under 6 bucks for 2 adults, plus left overs. I know you are thinking that can’t be right, well I am hear to tell you it can happen!

Chicken Quinoa Apple Cranberry Salad

Poach 2 boneless skinless chicken breast

While you are poaching your chicken cook 1 cup of quinoa. I love quinoa due to its protein punch and Omega 3 content but also because it only takes 15 minutes vs. rice that takes 30-40 minutes. (you will have about 1/2 cup cooked quinoa leftover)

Shred your chicken once done (this is where you will have about 1/2 cup of shredded chicken for another meal).

Chop 1 apple and you will need about 2 handfuls of dried cranberries

Get your prepped lettuce from earlier in the week place it in a circle around your plate, place about 3/4 C quinoa in the middle of the lettuce. Add 1/3 of the shredded chicken on the quinoa, place apples and dried cranberries on the outside. Drizzle with you favorite dressing, for this recipe I especially like the Briannas BlushWine Vinaigrette.

Trust me with the added quinoa this salad will not only satisfy you it will fill you up. It is packed with lean protein between the quinoa and boneless/skinless chicken breasts. Packed full of vitamin C (romaine lettuce and apples), B6 Vitamin, Omega 3’s and antioxidants from the dried cranberries.

Check back next week to see what I do with the leftover shredded chicken and quinoa. For now I hope you enjoy this quick, nutritious and especially affordable mid-week dinner option. Enjoy!

Chicken Quinoa Apple Salad

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Go Veggie

Posted on February 27, 2014 by danayeats

Now that you have all seen my post about salad essentials and my time saving tips, you always can make a quick, easy and nutritious salad. Now I challenge you to go vegetarian once a week. If you are already doing this try to add 1 additional day. I usually have 2 days a week where I go completely vegetarian.

It is pretty easy to incorporate once you had some good solid staples. Large fruit salad for breakfast (hopefully you have already seen my recipe and post on the benefits of fruit for breakfast). Large salad for lunch add tofu or beans to obtain an adequate amount of protein. For dinner another salad, vegetarian stir fry, or stuffed Portobello mushroom packed full of shredded veggies are always great options. If you are interested in more vegetarian options please contact me directly at 4pillarscoaching@gmail.com.

Our body can easily break down the proteins and carbs in vegetables, which allows for easy absorption of all of the vital minerals and vitamins found in these wonderful foods.  Also, the more fruits and vegetables you incorporate you will be adding more fiber to your diet  which is always a good thing! You will also be giving your major organs a rest when you go vegetarian. It is easier on our kidneys and liver to digest and absorb vegetable protein vs. animal protein. On a final note that is always near and dear to my husband’s heart, is the grocery budget. Vegetable protein is far cheaper on a family budget or a single budget over animal protein. So the bottom line if you add 1 to 2 vegetarian days to your week you will add essential vitamins and minerals you might be currently missing, you will be eating less saturated fat which will help with your waistline and it will save you money. Sounds like a no brainer to me to go vegetarian twice a week.

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Salad Essentials Tips

Posted on February 26, 2014 by danayeats

I know many people think salads are boring, are for the rabbits, won’t satisfy or fill them up – trust me I have heard it all (especially from my loving husband) but trust me if he can come around and be excited for salads then I know you can too!

I find it very helpful to have my pantry and fridge stocked with some simple staples so salad making is very easy the night before. Here are a few things that I always make sure I have on hand:

  • Lettuce prewashed and chopped (much easier to grab lettuce that is already prepared then find the extra time in the am to wash and chop)
  • Veggies – I love bell peppers, carrots, cucumber in almost every salad so I always make sure I have those on hand as a good base to my salad
  • Fruit – I love apples in various salads so I always have them on hand – if I don’t put one in my salad, it is easy to grab for my afternoon snack
  • Tofu – great easy protein that can either be eaten raw or you can sauté it the night before or in the am to add to your salad
  • Beans – I have kidney, black, pinto and garbanzo beans in my pantry
  • Dried cranberries

With the above staples you can create exciting, delicious, portable salads every day to enjoy on the go or at your house without any of the hassle or excuses. For more time management tips and kitchen essential help, please contact me so I can work directly with your needs at 4pillarscoaching@gmail.com.

To your health! Enjoy!

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Cravings….

Posted on February 25, 2014 by danayeats

Are you like me and most people and can honestly say: that YES you absolutely have experienced food cravings at one point or another. Have you given into the STRESS eating, BOREDOM eating, ANXIETY eating; you name it eating.

Well, I have noticed that I am less likely to experience food cravings when I have eaten a balanced, satisfying meal. What do I mean by this; if you are going to have a sandwich at lunch balance it out with some fruit or a small green salad. If you are going to have tacos at dinner, add a black bean, corn, bell pepper side salad. Also, where you can add slow absorbing foods into each meal please do. This will not only increase your feeling of satisfaction (which is where many food cravings come from) but your blood sugar will remain balanced which helps us to maintain a healthy/balanced energy level. Some examples of slow absorbing foods are beans, brown rice, most veggies.

So the challenge for the week is to try to eat a more balanced satisfying meal so you don’t grab for the salty chips or piece of chocolate after lunch and dinner. If you are still hungry or feel a craving come on try to identify is it sweet or salty or is it emotional eating. For sweet grab some fruit and if it salty have a small piece of cheese. At the end of the day though you need to be kind, grateful and accepting of your body. We are all entitled to a bad eating day every now and then; just accept it, let go of the guilt and move forward and try to do better the next day.

The journey of good health and nutrition needs to be sustainable so that is why I am not into excluding food groups out of my diet.  I believe you will be missing key nutrients if you exclude food groups out of your diet: take carbs for example (just eat whole unprocessed carbs: vegetables, rice, potatoes are all great whole food options that contain many vital vitamins and minerals vs, processed breads, chips and crackers). I enjoy chocolate but I eat it in moderation, I also eat chips but again it is balanced with lots of veggies and fruits throughout the day. For me it is all about enjoying your food, health and a balanced life.

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Leftovers Turned Into Lunch

Posted on February 21, 2014 by danayeats

Do you sometimes wonder “wow, I loved this dinner but how can I make this into something new for lunch tomorrow?” Well, if you saw my post yesterday on dinner under 30 minutes Stuffed Bell Peppers, check this out to see how you can turn the extra into something exciting for lunch the next day.

securedownload (18)Southwest Salad! Start out with your favorite lettuce, add a handful of shredded chicken, corn, black beans, bell peppers and seasoned rice. Top off with your favorite salsa for your dressing and here you go, lunch that is portable, healthy, interesting and on a budget. As a wife and mom of a family of 5, I am all about stretching a meal and a budget. This dinner (stuffed bell peppers – see prior post for details) that originally cost $15 has fed 4 for dinner and 2 for lunch (and I still have 1 whole chicken breast for another meal).  Hope you enjoy!

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