Dinner under 30 Min – Stuffed Bell Peppers

Posted on February 20, 2014 by danayeats

securedownload (17) Are you ever at a loss for a quick but healthy dinner. Try my stuffed bell peppers. You can make this dinner in under 30 minutes with these tips.

1- Rotisserie Chicken shredded

1-Can Black Beans

1/2 Bag frozen Corn

1 Cup Brown Rice

Taco Seasoning and Fresh Cilantro

Bell Peppers Hallowed Out

You can make this meal for your entire family or just for 1. Once your rice is cooked add about 1/2 package taco seasoning or your own taco seasoning and mix well. Add corn, black beans, chicken and cilantro. Stuff this mixture in bell peppers, place in a 350 degree oven for 15-25 min or until heated through. Add salsa on top- (I love salsa verde but go with your preference).

This dinner is easy, packed with lean protein, and you get 1 whole bell pepper packed full of vitamins and minerals in one dinner. Check back tomorrow,  to see how to turn left overs into an easy portable lunch. Hope you enjoy this easy dinner that pleases all taste buds and is easy on a family or single person budget. Enjoy!

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Quick Breakfast

Posted on February 18, 2014 by danayeats

Fruit Salad

Now I am sure some of you instantly got hungry and your mouth started watering when you looked at that delicious bowl of fruit. And then there are others, that are probably thinking I am crazy and that that is bird food. Well, I am here to tell you that if you start off your day with a large bowl of fresh, seasonal fruit you will feel energized and ready for the day.

If you are the typical bagel, or cereal person give this a try. Or do you believe you need a big heavy breakfast full of eggs and bacon. Whichever camp you fall into, if you give this a try for 3 days I am sure you will be pleasantly surprised.

One of my dear friends owns and leads a boot camp class in Santa Barbara. I could tell she was skeptical at first and wasn’t sure if she would have enough energy to lead her class. She was so surprised at her level energy during the class.

The reason this breakfast works, is due to the fact that our body knows how to assimilate the natural sugars in fruit and turn it into energy. It is packed full of vitamins and minerals that our body craves and needs, along with fiber and water. Try this for the rest of the week and see how your body reacts to this healthy breakfast choice. The above fruit salad has 1 regular sized apple, 1 banana, handful of grapes and 1 cutie orange. I would love to hear about your success or challenges – drop me an email at 4pillarscoaching@gmail.com.

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Stress – It’s A Killer

Posted on February 17, 2014 by danayeats

Let’s be honest, we all have stress and we all need to learn or maintain healthy coping mechanisms. Recently, I have been thinking a lot about how we all deal with stress, both healthy and unhealthy methods.

Stress happens and if we don’t deal with “it”, it will manifest in so many different areas of our lives. It can create self-doubt, which can stall our actions in business or life, which can then lead to harsh self-judgment and can end up making us “stop or turn off”. This is our body’s way of dealing with “it”. If we don’t control it, it will control us.  It will affect our food choices and overall nutrition, it will affect our moods, it will affect our energy level, it will affect our sleep, it will affect so many areas of our lives.

Many of my nutrition clients over the years have asked the question “why now” am I being challenged or stressed in the current manner that is happening. My answer back is, because now you are stronger and can deal with it. I know it doesn’t always feel that way in the heat of the moment, but I challenge you to self-reflect about what you have, what support you have today and why today you are being challenged in the current manner.

I also strongly believe we all need to identify  healthy coping mechanisms. My favorite are: working out, yoga, meditation, journaling (which I have recently taken up and find it VERY helpful to write it all out and get it out there in the world on paper vs. in my mind and the stories that go along with it) and talking through the situation.

So today on this Monday when you start out your week, I challenge you to control and accept the stress in your life and come at it from a position of acceptance and rationale of why today. Again, we have all at one point in our life let the stress win and I think we can all acknowledge that it can quickly manifest into other areas of our lives.  Today, you will be the Victor and have the Mind/Body Connection that you want and deserve.

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Make it Happen – No More Excuses

Posted on February 14, 2014 by danayeats

I had to share this story. One of my nutrition clients was recently at her Dr’s office where she saw a sign: “If it is important to you, you will find a way if not, you will find an excuse.”

I thought this message was timely for many of us and pertains so many aspects of our lives. So today I challenge you all to write what is important to you and FIND A WAY TO DO IT! BE INSPIRED!

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Tofu Apple Salad

Posted on February 13, 2014 by danayeats

tofu salad

Are you looking for a healthy, quick and portable salad to take to work? Look no further!

I love this salad and I usually have everything in the house so it is an easy one to make the night before to take to work.

Romaine lettuce washed and chopped

Handful of dried cranberries (this adds a little bit of sweetness and tartness that balances out the salad)

1 small apple chopped

1/2C-1C chopped tofu (make sure to buy organic and I prefer extra firm)

Dressing: Olive oil and balsamic vinegar with dried Italian herbs sprinkled in.

This salad is packed full of nutrients, anti-oxidants and lean protein. I promise you will truly enjoy this quick and easy salad, try it today!

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Cravings – How to be mindful

Posted on February 12, 2014 by danayeats

Cravings, we all have them, the bottom line is how we handle them.

Have you fallen prey to the 3pm piece of candy, or the after dinner sweet or salty treat when you reasonably know you aren’t hungry and don’t really need that piece of chocolate or the handful of salty chips. Well don’t despair, you ARE NOT ALONE, we have all gone down this path at one time or another!!!

Depending upon what is going on in our life at any given moment, will most likely affect our food choices. Are we eating out of boredom, stress, anxiety, depression – you fill in the blank. Do you look around and feel that other people don’t succumb to these cravings, do you view it as a weakness. Well I am here to tell you to STOP with the self guilt and judgment.  Once we start the path of the “1” piece of candy at 3pm or the after dinner treat, our brain triggers a chemical reaction to crave these food items regardless of our current level of satisfaction. The trick is to not let these cravings rule you for 1 week. If you can overcome them, by distracting your brain with other activities for 1 week you will notice that you aren’t looking for that piece of candy at 3pm.

I know you are thinking easier said than done. Well here are a few handy tricks that I use to overcome my cravings when I have let my  sweet or salty treat rule me: breathing exercises where I ask myself am I really hungry or am I craving this out of the routine I have created; distract myself with water or tea – I find that sometimes I just need to consume “something” to overcome the craving, start moving – whether I go for walk with my kids, dog or husband or do some simple stretches in the family room; once the blood starts moving I soon forget about the “treat” I was just craving. I also truly try to identify where this “craving” is coming from and why (i.e. boredom, anxiety, sadness..etc), I feel once you can identify that emotion you can start to dig deeper and fill that “void” in a healthier manner.

Food cravings can be a tricky and challenging experience for everyone. I am here if you need additional help to identify where your food cravings are coming from and how you can start to control them vs. them controlling you. If you would like additional help, please feel free to contact me at 4pillarscoaching@gmail.com.

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AB Workout for Everyone

Posted on February 7, 2014 by danayeats

Let’s be honest whether you have recently had a baby or had one 5 plus years ago, or you are a regular at the after work happy hour I am talking to you. We all have had a time in our lives where we have some extra love on our abs, and they are screaming to get back to their glory days. Try this simple ab workout, if you stick with it and do this workout 4-5 times a week I promise you will feel stronger and will get your abs back.

Modified Plank (hold 30 sec – 1 min)

Full Plank (hold 30 sec – 1 min)

Extended Opposite Arm and Leg (10 reps, holding 30 sec each side)

Bicycle – opposite elbow to knee (12 reps)

Full Roll Up – Arms extended over head and roll up to fingers reaching to or past toes (12 reps)

Do this routine for a total of 8-10 times going through each step. If you can’t first complete 8 sets, start with what you can do maybe it is only 5 to start with. If you keep with it, I am confident that you will be increasing to 8 and 10 in no time. Keep up the great work and you will be pleased with your results!!! I am here to help support you, so please reach out to me if you need an extra little nudge to get going. Be Fit…Be Healthy…Be Mindful…Be Inspired…

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Learn To Trust Yourself

Posted on February 6, 2014 by danayeats

Recently, I was thinking about all the ways we need to learn to trust ourselves and embrace change. When you become mindful about your eating habits and exercise habits you will create a balance within those areas of your life. It is normal to resist change, even when we know it will benefit us. My challenge to myself and everyone is to continue to strive and create that balance. As you become more in touch with your body, you will see what fuels you, what drains you and how you can create a renewed energy. For the next 7 days, I challenge everyone to be completely present when they are eating and exercising and take note of how you feel. As you become more in tune with what your body needs, it will become easier and easier to maintain. I would love to hear how the next 7 days go for you and what additional support you need to reach your health goals. Good luck and I wish you the next most mindful 7 days!

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Quick and Easy Winter Smoothie

Posted on February 4, 2014 by danayeats

Are you ever wondering what should I make for breakfast that is quick, easy and packed full of vitamins and minerals? Well, stop looking! This winter smoothie uses fruits that are in season – which of course I am a huge fan of eating our fruits and veggies while they are in season since they will have the highest vitamin and mineral content. (I know must of us and our kids are used to eating strawberries year round, but let’s be honest they don’t  grow locally year round – so how far did that strawberry travel that you are eating in Dec?)

Winter Smoothie

1 large navel orange

1 large apple – any variety

1 large banana

Throw all of that in your blender and then add ice to get to the smoothie consistency you like. If you are a diary eater  you could add greek yogurt to this but I find it is just as tasty when I use ice to thicken it up. This smoothie is packed full of fiber, low in fat and full of vitamin C, A, B, Potassium and Calcium to name a few. I hope you and your family enjoy this winter smoothie either as a quick breakfast option or as an after school snack. Enjoy!!

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Making the Change For You

Posted on August 13, 2013 by danayeats

Do you have a wedding coming up you are attending, or are the upcoming bride? Do you have a 20 year high school reunion coming up, did you recently have a baby or are you just looking to get healthier and maybe lose some unwanted weight? If any of these questions resonate with you, contact me today to come up with a personalized nutrition and exercise program for you.
Together we will work towards your nutrition and fitness goals. Starting something new can be intimidating and scary and let’s be honest it is easier to ignore our own health, nutrition and fitness goals in our over scheduled lives. But today is the day to make a change towards your health and over all well-being.
I have many personalized programs to choose from since I understand the challenge of balancing life, work, family and time. Contact me today at 4pillarscoaching@gmail.com to further discuss which program would work for you.

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