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Vibrant Lifestyle Guidance from Master Certified Health and Wellness Coach Jen Singleton. My Faceboo

10/09/2021

Jen’s Coach Spotlight: Taking Risks

12/08/2021

I stopped to smell this rose on my morning run yesterday. Abandoning my pace and self-imposed standards to live in the moment was worth the super sweet scent of summer. Being present can lead to more calm, quality sleep, better focus, increased ability to manage stress and anxiety and a “glass half full” perspective. Interested in strengthening this skill? DM me to set up a free introductory sesh.

05/08/2021

Peaches: for antioxidants and enjoyment

11/04/2021

Do you ever throw your plans aside and just do the thing? I didn’t feel like mapping my route today so I stepped off without one. Turns out a mind-clearing run for pleasure was just what my brain needed after a stressful week. How do you let go of your plans and embrace uncertainty?

04/04/2021

Do you ever get nervous before a big workout? I do too! Prepping ahead of time helps with that. I went with water, fuel and 8 hours of sleep under my belt to keep me anchored on my 20-miler today. A great playlist kept me motivated so I could bust through the blahs. I’m certainly sore, but I’m glad workout nerves didn’t sabotage my success today👊

11/08/2020

My food weakness is weird. Most folks claim ice cream, chips, chocolate or french fries. I love all of those, but my food weakness is mayonnaise-heavy side salads; macaroni, potato, broccoli etc... At summer BBQ’s I barely touch the mains and load up on sides. No regrets, it’s an indulgence I thoroughly enjoy. Staying guilt-free at home can be harder because when I make a batch of my famous Hawaiian-Style Mac salad with 2 cups of mayo, chances are I’ll eat the majority of it. The result is regrettable. Aside from feeling crummy because I’m not in alignment with my nutritional philosophy, my GI system usually scolds me too.

Searching for camping recipes, I came across the “The Broccoli Hater-Converter” from . As I chuckled at the title I read over the recipe. It is awesomely indulgent, and I want to enjoy it freely so I made some swaps and changes.

My version still has broccoli-hater conversion powers but with much lower fat, sugar and calorie counts.

BEHOLD!
More broccoli
Grapes instead of raisins
Less bacon (but still….bacon!)
Tons of flavor, crunch and nutrition
Creamy dressing that still has mayo in it.

Serves 6
Time: 30 minutes

8 slices Bacon: Don’t crumble! Cook until crisp, rest on paper towels then break or cut into big chunks.
2 broccoli crowns broken/cut into bite-size pieces (about 4 cups)
¼ cup of diced red onion (¼-½ onion)
2 cups of seedless red grapes sliced in half
3 T red wine vinegar
1-2 T sugar or equivalent substitute
½ cup fat free greek yogurt
½ cup real mayonnaise
Salt and Pepper to taste
Toasted sunflower seeds (about 1 tsp per serving to sprinkle on top)

-Stir to dissolve sugar in red wine vinegar.
-Add it to the mayo and yogurt and whisk together.
-Taste dressing and adjust salt/pepper before adding to dry ingredients.
-Put dry ingredients except sunflower seeds in a big bowl
-Toss while to evenly combine.
-Pour dressing over the top and gently stir to distribute dressing.
-Take care not to let the bacon chunks get obliterated into tiny pieces.
-Serve right away with a sprinkle of toasted sunflower seeds
-It can sit for a day or so in the refrigerator. After that, it gets gloppy.

28/07/2020

Don’t go through life, grow through life.” -Eric Butterworth. Sunflowers 😁These beloved flowers bend and tilt all day long to follow the sun’s journey across the sky. They bring joy to passers-by, growing in strength and beauty each day. Where do you place your attention? How does that energy reflect back to you? We grow by fixing our attention on the people, places and experiences that shine brightly back at us. As 2020 continues, pause and give thought to your energy. Bend and tilt your attention towards things that will glow back at you! For more on this: https://www.forbes.com/sites/jennifercohen/2018/12/04/surrounding-yourself-with-the-right-people-changes-everything/

10/07/2020

Tonight I made Red Wine and Garlic Marinated London Broil (!) from with asparagus and pasta. Asparagus is one of my favorite veggies to pair with red meat. This flavorful shoot needs nothing more than salt, pepper and heat to be delicious. Asparagus is also high in fiber and folate. Folate, or Vitamin B9 is vital to cell development which is one reason doctors often recommend it during pregnancy. Fiber keeps things “moving along” and 1 cup of asparagus contains under 30 calories, but over 20% of the adult recommended daily allowance of fiber. Nice. Here, I cut off the woody bottoms, tossed with olive oil + sea salt, spread into a single layer (this is important) onto a big sheet-or two if needed to cook at 425F for about 12 minutes (don’t over do it!) I gave it a good dusting of freshly cracked pepper before serving. Do you have a fave veg side for days when your main is getting all the attention?

08/07/2020

After days of grilling weather, it finally got cloudy and rained last week. With the gloomy skies some spicy slow cooker Pozole sounded perfect! Soups and stews are a great way to use up veggies that may otherwise get tossed and we had a ton of odds and ends in the fridge; half an onion, a few slightly limp celery stocks, 1.5 zucchini, etc. I used a beautiful fresh red bell pepper and a few pantry items to round it out. It came together quickly and cooked 4-5 hours in the crock. I garnished with leftover shredded cabbage and my last semi-dry lime. What kinds of dishes do you make when you have a little bit of a bunch of stuff to use up? @ Beaverton, Oregon

11/04/2020

What’s anchoring you? Is there something you’ve been able to “keep” from before a pandemic changed our lives? I was training for my first marathon-the late April event was, of course cancelled. My only recourse was deferring to 2021. I decided I would train and run anyway.....in creative loops around my neighborhood for safe social distancing. I finished strong on the infamous “20 miler” this morning thanks to
✅nutrition
✅hydration
✅preparation
✅pacing
Current Situation: Arrested Development, IPA, Couch.
Pretty much same post-run as always❤️
How are you anchoring yourself to some of your usual routines from “before”?

10/04/2020

Who’s simplifying? We used to be a “I’ll stop at the store on my way home” family-grabbing a few ingredients to round out or even elevate our menus. Lately, meals have been simpler; grilled zucchini + brats + mustard. A generous dash of cinnamon on toast covered in mashed bananas + peanut butter + grapes. Tomatoes and cheese sticks. Low effort but still balanced, tasty, whole and relatively inexpensive. How are you simplifying?

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