The Healthy Habits Society

03/20/2022

BLACKBERRY GLAZED CHICKEN
Check out this low carb, high protein recipe!

INGREDIENTS
1 (6-ounce) package blackberries
1/4 c. water
2 tbsp. white wine vinegar
2 tbsp. cold butter
1 tbsp. whole-grain mustard
4 chicken thighs
4 drumsticks
Kosher salt and black pepper
Fresh, flat-leaf parsley

DIRECTIONS
Heat grill to medium. Combine blackberries, water, white wine vinegar in a small saucepan; simmer, mashing occasionally, until liquid is reduced to about 2 Tbsp., 18 to 20 minutes. Stir in butter and whole-grain mustard. Transfer half the glaze to a bowl; reserve. Meanwhile, pat chicken thighs and drumsticks dry; season with kosher salt and black pepper. Grill, skin-sides up, covered, 15 minutes. Uncover, baste with some of the glaze and grill, turning and basting occasionally, until cooked through, 10 to 12 minutes. Sprinkle with fresh flat-leaf parsley and serve with remaining glaze.

03/05/2022

You may think of stretching as something performed only by runners or athletes. But we all need to stretch in order to protect our ability to walk and move; stretching has to happen on a regular basis. It should be daily.

Why stretching is important

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched. Injured muscles may not be strong enough to support the joints, which can lead to joint injury.

Regular stretching keeps muscles long, lean, and flexible; also help a person with balance problems to avoid falls.

Where to start

The areas critical for mobility are in your lower extremities: your calves, your hamstrings, your hip flexors in the pelvis and quadriceps in the front of the thigh." Stretching your shoulders, neck, and lower back is also beneficial. Aim for a program of daily stretches or at least three or four times per week.

A hamstring stretch will keep the muscles in the back of your thigh flexible. Sit on the floor with your legs in front of you. Slide your hands down your legs until you feel a burning sensation. Hold for 30 seconds, then slowly return to a sitting position.

Here is an easy, 5 minute stretching routine
https://www.healthline.com/health/fitness-exercise/daily-stretching-routine

Stretching for just a few minutes a day can improve performance and flexibility. This easy-to-follow routine will help get you started.

02/18/2022

Here are 7 Healthy Habits for a Healthy Life….no fluff; just the habits 😀

1. Get your exercise. Regular exercise is probably the closest we can get to a fountain of youth. ...

2. Always eat breakfast. ...

3. Practice healthy eating throughout the day. ...

4. Stay hydrated. ...

5. Don't neglect dental hygiene. ...

6. Get your sleep. ...

7. Challenge yourself.

02/13/2022

Here is a great at home body weight workout! Doing this kind of exercise 3-5 times per week can make a big difference in your health and your energy levels! Plus, remember lean muscle increases your metabolism and allows your body to burn that fat!
Complete each circuit twice….rest as needed between rounds. You can do the tricep dips on a chair or low table.

Let m know if you would like some customized workout ideas.

02/05/2022

DO YOU LOVE PASTA? I do….so delicious and comforting 😃Every now and then pasta is a great treat. And, here is something fun that you can substitute instead of pasta….SPAGHETTI SQUASH.
I usually cook spaghetti squash in the oven. And, yesterday, I cooked it in my new insta pot, which cut the cook time in half! It is so simple to cook spaghetti squash and you can get so creative with what you serve it with. To cook the spaghetti squash:
1. Cut the spaghetti squash in half
2. Use a spoon to scoop out the seeds

IF COOKING IN THE OVEN
3. Heat oven to 400 degrees
4. Brush olive oil, salt, pepper on spaghetti squash
5. Put spaghetti squash open side down on a cooking pan
6. Add some water to the cooking pan
7. Cook 30-40 mins. Spaghetti squash is done when if feels soft on outside

IF COOKING IN THE INSTA POT
3. Pour 2 cups water in insta pot
4. Place spaghetti squash open side up on the steamer tray in the insta pot
5. Cook on high for 7 minutes

6. Carefully take out of the oven or insta post
7. Hold with a towel or pot holder
8. Use a fork to scrape the spaghetti out of the squash

You can top with ground meat and low/no sugar pasta sauce or any protien and healthy sauce. I love to get creative. We also love to top with shrimp and a butter garlic sauce.

See how fun healthy eating is 😃

01/30/2022

Yes, it is true that you can lose weight without exercising. However, your overall wellness may not improve. And, you way of living may not improve as you get older. Moderate exercise is important to help maintain healthy cholesterol, blood pressure, blood sugar levels. In addition, building lean muscle (not bulk) keeps your body from becoming fragile as you age. Osteoporosis is real for women; and, without lean muscle to support your body, osteoporosis can make staying active as you age difficult.
So, build in at least 20-30 minutes of moderate exercise…3 times per week. Here is a workout you can try. You can use light to moderate dumbbells or just body weight.

Warm up
—2 min easy walk, row, or bike
2 rounds:
—10 alternating runners lunge/lizard pose
—10 push-up to downward dog
—10 air squats
Workout
4 rounds of
* 2 minute moderate pace jog, bike, or row (can jog in place)
* 8 dumbbell standing push press (use a weight that you can do all 8 unbroken) https://m.youtube.com/watch?v=MqvN10OF5fo&feature=youtu.be
* 10 dumbbell squats (use same weight as push press) https://youtu.be/B86Zj72LwzA
* 20 alternating mountain climbers https://youtu.be/nmwgirgXLYM
Cool down
10 to 20 mins of
* Couch stretch
* Child’s pose
* Pigeon on both sides
* Cat/cow

Full Playlist: https://www.youtube.com/playlist?list=PL9E5DDBCFA8EA4B56--Boot Camp Workout Playlist - https://www.youtube.com/playlist?list=PL9E5DDBCFA8EA4B5...

01/27/2022

Eggs Muffins are an easy make ahead, grab & go breakfast. Use your favorite veggies and mix with eggs.
1. GENEROUSLY coat a muffin tin with nonstick spray, and divide your veggie mix-ins between the cups (they should be about two-thirds full).
2. Whisk together the eggs or egg whites, and spices. Fill each cup three-quarters of the way to the top with the mixture
3. Bake for 24 to 28 minutes at 350 degrees, until set. Let cool, then use a butter knife to loosen the outside of the muffins.

01/24/2022

 here is a really easy solution to the problem many people have of… I don’t have time to cook

01/21/2022

The Sun Is Your Best Source of Vitamin D
When your skin is exposed to sunlight, it makes vitamin D from cholesterol. The sun's ultraviolet B (UVB) rays hit cholesterol in the skin cells, providing the energy for vitamin D synthesis to occur. Vitamin D has many roles in the body and is essential for optimal health

01/17/2022

INSTANT POT CHILI VERDE
PREP TIME: 10 MINUTES
COOK TIME: 25 MINUTES
TOTAL TIME: 35 MINUTES
SERVINGS: 4
AUTHOR: BECKY HARDIN - THE COOKIE ROOKIE

This INSTANT POT CHILI VERDE is made in minutes, full of flavor, and sure to warm your soul this Winter. All the spice in all the right places! We love to fry tortillas and lay them at the bottom of the bowl for extra crunch and texture.

EQUIPMENT
Instant Pot
INGREDIENTS
4 pound pork shoulder Boneless, cut into 2-inch chunks
4 tomatillos quartered, husks removed
2 Poblano peppers seeds and stems removed, roughly chopped
2 Anaheim peppers seeds and stems removed, roughly chopped
2 jalapeno peppers seed and stems removed, roughly chopped
1 can green chiles (4.5 ounce can)
1 white onion peeled and roughly chopped
6 cloves garlic peeled
1-2 teaspoons kosher salt
1 tablespoon ground cumin
1 tablespoon dried Mexican oregano optional
3/4 cup fresh cilantro chopped
8 corn tortillas
1 tablespoon canola oil
EXTRAS:
Sour cream
Chopped fresh cilantro
Cotija cheese
Lime wedges

INSTRUCTIONS
Set the Instant Pot to sauté. After 1 minute, add the pork cubes, tomatillos, Poblano peppers, Anaheim peppers, jalapeno chilies, green chilies, onion, garlic, cumin, 1 teaspoon kosher salt and oregano.
Set to manual, and cook 25 minutes. Allow pressure to release naturally.
While the Chile Verde cooks, prepare the tortillas by heating 1 tablespoon oil over medium-high heat in a medium skillet. Place a tortilla in the hot skillet and cook until bottom side begins to bubble and turns golden. Flip the tortilla over and heat the other side. Press the tortilla in an individual serving bowl and set aside. Repeat with one tortilla per serving. (It's a good idea to make a few extra.)

01/15/2022

Lack of Sleep can make it difficult to lose weight.

Lack of sleep can actually increase your appetite. A lack of sleep may affect the body’s regulation of hormones that trigger feeling hunger and feeling full. In one study, men who got 4 hours of sleep had increased hunger hormone and decreased hormone that tells us we are full compared to those who got 10 hours of sleep. This may lead to increased appetite and diminished feelings of fullness in people who are sleep deprived.—“Sleep Institute research findings”

In addition, several studies have also indicated that sleep deprivation affects food preferences. Sleep-deprived individuals tend to choose foods that are high in calories and carbohydrates—sugar!

Lack of sleep also causes stress on your body, which increases cortisol and may cause your body to hold onto fat in a protective stance.

Losing sleep can result in having less energy for exercise and physical activity. Getting regular exercise can improve sleep quality. While even taking a short walk during the day may help improve sleep, more activity can have a more dramatic impact. Engaging in at least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise per week can improve daytime concentration and decrease daytime sleepiness.

Bottom line—getting plenty of sleep allows your body to function properly. Allowing your hormones to give you proper signals for hunger and feeling full. Being well rested also keeps you from caving in to foods not on your meal plan; and, getting your sleep gives you energy to get your exercise in each day.

So, let’s hit the sheets lol zzzzz. Plan your sleep an stick to the schedule to get your 8 hours of sleep per night.

01/13/2022

Common question I get from people is: “why am I not losing weight if I’m eating foods from the approved food list? “
The answer typically is—your eating too much of the foods from the approved food list.
Portion control is a big deal when losing and or maintaining weight. Most of the time my eyes are much bigger than my stomach lol

A couple of easy ways to monitor portion control are:
Use a smaller plate.
Measure your food using a food scale
Use your hand as a way to measure your portion. For example, for most women 3 ounces of protein fit in the palm of the hand.

Let me know if you’d like to learn more about portion control and measuring food to get the right amount for your needs.

01/10/2022

Today marks the end of my 8 day jumpstart to begin losing the weight that I put on since Thanksgiving. I lost 4 pounds in 8 days. This is mostly water and inflammation from foods and drinks that do not benefit my body. Now is the time to get focused and continuing eating real foods that supply energy for my body allowing it to burn fat and not muscle. It’s a process and these high quality supplements help so much!!
Reach out and let me know if you could use some help in this process.
I have 4 spots available for new coaching clients; And, I would love to help you meet your weight loss and wellness goals.

01/10/2022

I am just learning about Chaffles 😃. I have not tried yet; and, think it sounds yummy! Nice low carb treat.
https://www.thepioneerwoman.com/food-cooking/recipes/a36068166/chaffles-recipe/

01/10/2022

Stress could be keeping you from losing weight. There are many ways to help manage stress. And, the XR2 supplement is a great addition to all the ways you can manage stress. It controls cortisol and relaxes your mind with all natural ingredients including Valerian root and GABA.

Tips to Manage Stress
Supplements.
Exercise.
Deep Breathing.
Eat Well.
Slow Down.
Take a Break.
Make Time for Hobbies.
Talk About Your Problems.

01/10/2022

I love Pam’s story! Surely you, too, will be inspired!! Here it is.
⬇️⬇️⬇️⬇️

“I started my journey with X on November 18, 2020. I have so much more energy and was ready to get back into living a better life.

🥳January 8th 2021 26 lbs down!
❤️End of February 35 lbs gone!
❤️End of April Bam!! 40 lbs gone 💥 💥💥💥 hit my goaI!! But there’s more!!!
❤️May 24th I hit my all time goal of 50 lbs and many many inches!!!
🎉I have maintained since. The coaching and support with this program is amazing. I love having my life back!!

01/06/2022

Often we don’t eat enough protein and that slows down fat loss. Protein helps build lean muscle and helps us feel full. Most people should eat 40 to 45% of their daily calories in protein. Aim for 4 oz, 4-5 times per day. Contact me for what you need based on your weight loss goals and exercise

01/06/2022

I love Nancy’s story!!
⬇️⬇️⬇️
I have been on these products since July. I have lost 27 lbs. and lots of inches! I went from wearing size 12 pants to fitting in size 8. I had to buy new panties😳 cause my others were drooping off me!! That has never happened to me!! My energy is fantastic. I can get up and down off the floor to play with my grands. And the collagen! Whew! My hair is growing like crazy! My skin is so healthy looking, like even my hands are looking more youthful.

01/04/2022

The first reason is easy to resolve! You need to drink half your body weight in ounces of WATER. So, if you weigh 180 lbs, drink 90 ounces of water per DAY. This will keep your metabolism running and flush out toxins….helping your kidneys function properly.

01/04/2022

https://www.thepioneerwoman.com/food-cooking/recipes/a10331/italian-chicken-soup/

I cooked this for dinner tonight! So good! I used a rotisserie chicken and used skin for flavor….also added peas

01/04/2022

Can you believe that you get to eat all this food and lose weight!?!?
Yes, you can on this plan.
Let me know if you want information

01/03/2022

8 Day Jumpstart DAY 1:
We eat real food—-good food on this plan 😁
2 eggs, 2 bacon, handful of spinach

Morning supplements:
Global Blend—super antioxidant, anti-inflammatory
Probitix
Axion—multi vitamin

01/03/2022

WHAT’S THE BEST THAT CAN HAPPEN?
All fear categories are united by one key element: the unknown. Fear of the unknown is the main reason we fear something we haven’t tried before. However, the more we say YES to new experiences, the more we allow other emotions and joys to enter our life. Surprise, freedom, curiosity, vulnerability, excitement, trust, and connection are just a few of the emotions you may encounter in facing the unknown! So, what’s the best that can happen?

01/02/2022

01/02/2022

Oh my goodness….I was worn out, tired, and unhappy. It seems like my whole life I struggled with being “skinny” and having energy. Food was my enemy; to lose weight I just didn’t eat. Then I felt tired and mad…..so then I ate everything. And this was the cycle for many, many years. 😫
Now I know that in order to lose fat and gain muscle, I need to eat. Lean meats, veggies, and fruit are my friends now….I love having energy and stable, happy mood. I am thankful to a coach who finally convinced me to eat; and to my sister for introducing me to high quality supplements to bridge gaps in nutrition. 😁

01/02/2022

In 2011 I chose to take control of my wellness once and for all! This included weight health, mental health, and financial health. I was tired of being fat, skinny, then fat again, then skinny again; I was tired of worrying about what people told me I SHOULD be doing or what I SHOULD look like; I was tired of worrying about how I would pay rent or ever be able to buy a house.

So, I began to set goals and take baby steps to get to a healthy/happy place. Now, 11 years later, I am happy and healthy……

And, I am still setting goals and taking baby steps to stay in control of my weight health, physical health, mental health, and financial health.

I created this page to help and collaborate with other people who want to be have a wellness as a part of their purposeful life.