Healthy Habits Weight Loss

11/20/2024

How to Improve Concentration: 14 Tips to Help You Focus

You may be able to improve your concentration with brain games and meditation. Learn tips to help you focus.

11/20/2024

Jerk Chicken

1 tsp freshly ground black pepper
1/4 tsp ground turmeric
1/4 tsp cayenne pepper
1 tsp ground cumin
1 tsp dried thyme
1/4 tsp garlic powder
1 tsp smoked paprika
1 1/2 lb boneless, skinless chicken, cut into 1 in. pieces
3 tbsp olive oil, divided

1. Preheat the oven to 350°F. In a small bowl, mix together the spices.

2. Sprinkle the chicken with 1 tablespoon of olive oil and the spice mix. Toss to combine and set aside for 10 minutes.

3. Heat the remaining 2 tablespoons of olive oil in a cast-iron or oven-proof skillet over high heat. When the oil is very hot, add the chicken and stir fry until browned on all sides.

4. Transfer the skillet to the oven and bake for 8 to 10 minutes, or until chicken is fully cooked. Serve hot with your favorite veggie side.

*Reference your nutrition guide for serving sizes*

11/19/2024

Kale & Cabbage Slaw with Chicken

1 tbsp Dijon mustard
1 tbsp olive oil
1 tbsp apple cider vinegar
2 tbsp water
2 cups shredded chicken
1/2 red cabbage, thinly sliced
1 bunch kale, stem removed and shredded
1/2 red onion, thinly sliced
1/3 cups parsley, chopped
2 1/2 tbsp sunflower seeds
2 1/2 tbsp pumpkin seeds
Cracked black pepper

1. Prep the dressing: In a small bowl, whisk together the Dijon mustard, olive oil, apple cider vinegar, and water until smooth. Set aside.

2. Place the chicken, cabbage, kale, onion, and parsley in a large bowl. Pour the dressing over the top and toss until well combined.

3. Add the sunflower seeds, pumpkin seeds, and cracked black pepper and toss again. Let the salad sit for a few minutes so the kale can soften a bit before serving.

*Reference your nutrition guide for serving sizes*

11/18/2024

As we move into monthly calls, join Dr. Pragati LIVE, Monday December 9th at 3:00pm MST/4:00pm CST/5:00pm EST as we discuss the topic "Finding Your Purpose and Passion". Check your email for your dial in information.

*This interactive call plays a significant role on your journey to FAST, EFFECTIVE, and SUSTAINABLE weight loss. Become your own EXPERT on healthy living. DON'T MISS IT!*

This call is an opportunity to learn from nutrition therapy and integrative lifestyle coaching expert, Dr. Pragati. Each Monday Dr. Pragati will cover a new topic focusing on the emotional, behavioral, and psychological aspects of eating, nutrition, and activity patterns.

HOP ON THE PHONE TO LEARN SOMETHING NEW, ASK A QUESTION, AND BECOME A PART OF OUR GROWING COMMUNITY WHO ARE ALL UNCOVERING YOUR BEST YOU!

11/18/2024

Some kinds of meditation can create more positive feelings and actions towards yourself and towards others. Metta is a kind of meditation that also goes by the name loving-kindness meditation. It starts with developing kind feelings and thoughts toward yourself.

"Committing to ourselves is the highest form of self-care we can achieve. How many
times do we commit ourselves to things outside of ourselves-children, work, hobbies,
books, or clubs? But when it comes to committing to something we want or need for
ourselves, our health, or our life we fall short. In essence this “falling short” disenables
you from becoming your best self. Without being your best self, you short-change not
only you but those around you by not being able to become who you truly are.
Committed, whole and true to YOU first then to those around you will enable you
ultimate success."

11/17/2024

Sunday Reset:

“The challenge is not to be perfect—it’s to be whole.”

How can you make yourself whole this week?

11/17/2024

Tuna Salad Lettuce Wraps

1/4 cups olive oil
3 tbsp fresh lemon juice
2 tsp Dijon mustard
1 tsp minced garlic
1/2 tsp dried basil
1/2 tsp dried oregano
1/4 tsp cracked black pepper
10 oz wild caught albacore tuna (packed in water), drained
1 cups English cucumber, chopped
1/3 cups kalamata olives (rinsed, pitted and chopped)
1/4 cups finely chopped red onion
1/4 cups chopped parsley
8-10 lettuce leaves

1. Start by making the dressing: Add the first seven ingredients (through the black pepper) in a small bowl and whisk vigorously to combine. Set aside.

2. Next, assemble the tuna salad by adding the remaining ingredients to a mixing bowl. Toss well, then pour the dressing over the top and stir to combine. Refrigerate for 30 minutes to chill.

3. Scoop the tuna salad onto the lettuce and serve.

*Reference your nutrition guide for serving sizes*

11/16/2024

11/15/2024

Mediterranean Baked Cod

4 cod fillet pieces (6 ounces each)
4 tbsp lemon juice
7 tbsp olive oil, divided
2 tbsp coconut oil, melted
1/2 cups almond flour
1 tsp cumin
1 tsp paprika
1 tsp coriander
1/2 tsp black pepper
4 cloves of garlic, minced
1/4 cups fresh parsley, chopped, for garnish
Lemon slices, for garnish

1. Preheat the oven to 400°F. Use paper towels to pat the cod fillets dry.

2. In a shallow bowl, whisk the lemon juice, 5 tablespoons of the olive oil, and melted coconut oil. In another shallow bowl, combine the almond flour, cumin, paprika, coriander, and black pepper.

3. Dip each fillet into the lemon mixture before coating with the dry mixture, then set aside. Add the minced garlic to the remaining lemon sauce. Mix well and reserve.

4. Heat a cast iron skillet or oven-safe pan over medium high. Add the remaining 2 tablespoons of olive oil. When the oil starts shimmering, add the cod fillets and let it brown for 2 minutes on each side.

5. Drizzle the reserved garlic lemon sauce over the fish, then transfer the skillet to the oven. Let the fish bake for 10 minutes, or until cooked all the way through.

6. Garnish with fresh parsley and lemon slices. Serve right away.

*Reference your nutrition guide for serving sizes*

11/14/2024

Easy Roasted Turkey Breast

1 bone-in turkey breast, rinsed and patted dry
3 tbsp olive oil, divided
1 tsp black pepper
1 tsp paprika
1 tsp cumin
1 1/2 tsp garlic powder
1 cups celery, chopped
1/2 yellow onion, chopped
1 green apple, cubed
1/2 tsp nutmeg
2 rosemary sprig, chopped
2 thyme sprigs, chopped
6 fresh sage leaves, chopped
6 lemons, halved
1 cups low sodium chicken broth, no sugar added

1. Preheat the oven to 500°F. Rinse and pat the turkey dry. Set the turkey in a large stockpot or Dutch oven.

2. To make the rub, add 1 tablespoon of olive oil to a small bowl and mix in the black pepper, paprika, cumin and garlic powder. Set aside.

3. Heat the remaining 2 tablespoons of the olive oil in a skillet. Add the celery, onion, apples, nutmeg and fresh herbs. Sauté for 5-7 minutes, stirring occasionally, until the vegetables soften slightly. Remove from the heat.

4. Stuff the turkey breast with the sauteed vegetables. Pour the broth into the stockpot with the turkey and place the sliced lemons around the sides. Use your hands to rub the spice mix all over the turkey.

5. Roast the turkey for 30 minutes, then reduce the heat to 350°F and cover with foil. Let the turkey roast for another 2.5 to 3 hours, or until the internal temperature reaches 165°F.

6. Remove the turkey and let it stand for 25-30 minutes. Carve and serve!

*Reference your nutrition guide for serving sizes*

11/13/2024

Tired of Being A Night Owl? 9 Steps to Stop Staying Up So Late

Here's how to shift your body clock so you can fall asleep earlier and wake up energized.