Fortune Fit Meals

02/04/2016

Life Coach Dr.Liz Dobbins



Everyone knows what stress feels like. Usually it starts as just a feeling of overwhelm or a physical sensation of muscle tightness or anxiety. But do we realize what it's REALLY costing us? Most of us have dynamic lives where the demands and expectations of our daily output can seem to be never ending. We may feel like there's too much to do and not enough hours in the day.
The overload we experience costs us more than we realize. First, our bodies are affected. Every time we experience overwhelm, every organ system in our body is affected. Heart rate goes up, breathing goes shallow, digestion stops, and the body releases adrenaline and cortisol to prepare for the perceived threat. (Historically, this response, called flight or fight, was very beneficial. It would save your life if you were being chased by a saber tooth tiger!) But in current times, these life endangering threats are minimal. We are responding to our email inbox and our to do lists with the same response! Over time, this costs us a great deal on the physical level. We feel tired or low energy, we get sick more often, our muscles are tight or sore, and our posture is hard to maintain.
And our emotions are affected. It is hard to feel our natural state of joy, excitement, and happiness when we have adrenaline and cortisol in our systems. We can become reactive to our families, friends, and colleagues. In the big picture, stress limits our access to happiness and fulfillment. Over time, it limits our overall quality of life.

And these responses are just patterns. We are all only made up of our patterns, both good and bad. But THIS pattern can be interrupted (permanently!) when certain tools are put into place.

The first easy reminder I can offer you to help with your stress is to breathe! Sit up straight, lift your chest, close your eyes, and inhale through your nose and out your mouth. Repeat three times and feel how your energy calms and centers.
If you are looking for a healthier you in 2016, I invite you to think about what your life would look like if stress weren't a part of it. Or if you could experience ease and fluidity through the toughest of days.
If you are looking for more ease and joy in 2016, I would love to meet you. I work with clients to create new strategies to adapt to their stress for the experience of optimal health and wellness.

About Dr. Liz Dobbins, DC
Dr. Liz is an expert in a unique healthcare approach which addresses stress through the body and mind connection. Her work is an interface between personal health and personal growth. Her clients report feeling less pain in their bodies, more adaptibility in their lives, and an increase in emotional well-being. She has been helping people for over 15 years to feel their best. Her practice is in downtown Oakland and to learn more, visit www.theshinecenter.com.

Sincerely,
Dr. Liz Dobbins, DC
Founder, The Shine Center for Wellbeing

01/25/2016

Introducing Leland Thompson- our Executive Coach! Check out his tip of the month
Goal Setting in 2016: Leading Self
At the beginning of each year a majority of us set goals for ourselves in the areas of health, fitness and work. Determined to eat better, starting that workout plan and assessing where and how we work, with the ultimate goal of leading a more fulfilling and vibrant life while doing the work we love. An important step in setting goals is to write them down (journaling). Not just typing them into an online journal or goal sheet, but physically putting pen to paper. Yes, low tech, pen to paper.
Recent studies have shown that handwritten goals have various benefits as opposed to typewritten goals. The exercise of putting pen to paper helps the brain solidify the information not only in your short-term memory, but also in your long-term memory. Because we type as fast as we think, the information is less likely to stick long-term. I encourage leaders that I coach to start a journal, similar to an exercise journal. Journaling is another way of committing to what you would like to achieve. Journaling allows you to recap your days, reflect on your accomplishments and determine next steps to bring you closer to your goals.
Recap and reflection are critical when assessing if you are on the right track with your goals and/or if you need to course correct. If you don’t recap and reflect, you will never know if you are hitting your milestones, and in essence obtaining your desired goals. Highly effective leaders consistently recap and reflect, not only their goals, but also the goals of their teams. Scheduling time in your calendar in advance to recap and reflect is another tool to assist you in obtaining your goals. If you don’t schedule the time, it doesn’t become a priority for you. Making this a monthly ritual will assist you in accomplishing your goals.
Leadership is about setting and achieving goals. Make 2016 a year that you set goals, achieve them and move forward. The first step in leadership is leading self. Having a clear vision of where you want to go and what you would like to achieve. Self-leadership is leading by choice. You can choose to do things differently and create a year of dynamic change. Step one is to write it down.
As you write your goals, I encourage you to dream big. Don’t let missed accomplishments and opportunities from the prior year hinder you from exploring new possibilities. Challenge yourself to let go of the past. One of my favorite quotes: “The past is done with you the moment you are done with it”. Reflect on it, take note and move forward.
This week, gift yourself a journal, commit to writing down your goals and celebrating your achievements. Make 2016 the best year of your life.
Lead self, lead by choice and lead courageously.
Leland
Leland Thompson Coaching and Consulting
www.lelandthompsonconsulting.com

Leadership is a lifelong journey of growth, development, and self-discovery. As a leadership coach, I am committed to assisting my clients to gain clarity.

01/20/2016

Mini Frittatas
Makes 12 mini frittatas
Ingredients
Butter, ghee, or red palm oil
8 large organic pastured eggs
½ tsp. Himalayan pink salt
¼ tsp. fresh ground pepper
3 carrots, roughly grated
¾ - 1 cup of other vegetables, chopped/whole (zucchini, red pepper, spinach, peas, fennel, etc.)
1 onion or leek, finely chopped
1 large garlic clove, finely diced
1 tsp. dried oregano or 1 Tbsp. fresh oregano
1 tsp. dried parsley or 1 Tbsp. fresh parsley
½ to ¾ cup grated or crumbled cheese (parmesan, cheddar, mozzarella, feta, etc.)
Preparation
Preheat the oven to 375 degrees. Grease muffin cups well with butter or ghee.

Beat eggs in a large bowl. Add salt, pepper, grated & chopped vegetables, onion, garlic, herbs and cheese to the eggs and mix well.

Pour the mixture into muffin cups and bake for 14 minutes or until the egg is completely set. Enjoy!

Note: If you use feta cheese, reduce the amount of salt added. Feta is a saltier cheese.

Adapted from:
Hemsley, J. & M. (June, 16, 2014). Recipe: Muffin frittatas. Retrieved from http://www.dailymail.co.uk/home/you/article-2658856/Recipe-Muffin-frittatas.html

These tasty vegetable muffins are great for packed lunches and on the-go breakfasts..

01/20/2016

As a nutritionist and busy mom, I’m always looking for nutritious, easy recipes that satisfy the whole family and can make enough for two whole meals or a meal and snacks. We love to make brunch on the weekends and this Mini Frittata recipe checks off all the boxes for me. It’s easy, the prep is fast, and left overs are great in lunches or for snacks over the next few days (we make a double batch). They’re also a nutritional powerhouse: eggs are a great source of high quality protein and B vitamins; carrots are high in carotenes (pro-vitamin A) and vitamin K; onions are a great source of vitamins B6 & C and chromium; and garlic is high in vitamin B6, manganese, and selenium. Lastly, they’re a wonderful way to get your kids (and spouse!) to eat more veggies!

My Two Cents’ Worth: Good quality 100% pastured organic eggs are worth the price. They’re nutritionally superior to their conventional counterparts, they taste better, and the chickens are treated humanely. I often use Red Hill Farms pasture-raised organic eggs available at Farmer Joe’s Market (3426 Fruitvale Ave, Oakland). Don’t let terms like cage-free or free-range fool you – they are not the same.

Val Harrison, N.C.

Green Tree Nutrition

510.497.4244

val@greentree-nutrition.com

http://www.greentree-nutrition.com

01/19/2016

Check out our FIRST Newsletter of 2016!!

Fortune Fit Meals is a service dedicated to nurturing lifestyle changes, but above all else a service dedicated to your convenience. So often our lives become hectic with too much to do and not enough hours in the day. We want and need to take care of ourselves, but where do we start? How do you find the right trainer, nutritionist, and personal chef? Fortunately for you and your family, we’ve already found them. With over 20 years combined experience, Theresa Fortune has assembled a team just as dedicated as she is to your success. To ensure ease in transition we offer kitchen reconstruction services, including but not limited to grocery consultations. Fortune Fit Meals will provide you with everything from physical training and meal prep to lifestyle coaching and counseling because physical, mental, and emotional health are all critical to a healthier you.

Theresa Fortune and the entire Fortune Fit Meals family are excited and honored by the opportunity to embark on this journey with you.


http://conta.cc/1n8anBw

Chew your food!..... I must have heard that a million times growing up. Does it sound familiar to you too?...Well, your mother or grandmother was right on this one. Eating food is obviously a basic necessity in life. But sometimes we forget it is also one of the most powerful, pleasurable sensations…

10/01/2015

Lightened Chicken and Eggplant Parmesan

End your evening with this healthy option...

Ingredients
1 small eggplant (about 1 pound), trimmed and cut into 8 slices
Nonstick cooking spray
1/2 teaspoon dried Italian seasoning
Kosher salt and freshly ground black pepper
1/3 cup all-purpose flour
1/4 teaspoon cayenne pepper
2 large egg whites, lightly beaten
3 cups crispy rice cereal, such as Rice Chex, finely crushed
2 tablespoons grated Parmesan
4 boneless skinless chicken cutlets (12 to 14 ounces total)
4 teaspoons olive oil
1 1/3 cup no-salt-added crushed tomatoes
1/2 cup shredded part-skim mozzarella cheese
Chopped parsley, for garnish

Directions
Preheat the broiler. Mist both sides of the eggplant slices with nonstick cooking spray and sprinkle both sides with the Italian seasoning, 1/4 teaspoon salt and 1/4 teaspoon pepper. Place on a rimmed baking sheet and broil until browned and tender, turning once, about 6 minutes. Set aside. Reduce the oven temperature to 425 degrees F.

Meanwhile, combine the flour and cayenne in a shallow dish. Combine the egg whites and 1 teaspoon water in a second dish. Combine the cereal and parmesan cheese in a third dish. Working with 1 piece of chicken at a time, dredge with the flour and tap off the excess. Coat with the egg whites and then place in the cereal mix and press until well coated on both sides. Repeat with the remaining chicken.

Mist a large nonstick skillet with nonstick cooking spray and heat over medium-high heat. Add 1/2 of the oil and then 2 pieces of the coated chicken. Cook, turning once, until the chicken is just cooked through, about 5 minutes. Transfer to a 9-by-13-inch baking dish coated with nonstick cooking spray and repeat with the remaining oil and chicken.

Place 2 eggplant slices on each chicken cutlet and top evenly with the sauce and cheese. Return to the oven and bake until the cheese is melted and lightly browned, 15 to 20 minutes. Sprinkle with parsley and 1/4 teaspoon salt and pepper to taste.

ENJOY!

09/25/2015

Pan-Seared Salmon with Kale and Apple Salad!!

Ingredients
Four 5-ounce center-cut salmon fillets (about 1-inch thick)
3 tablespoons fresh lemon juice
3 tablespoons olive oil
Kosher salt
1 bunch kale, ribs removed, leaves very thinly sliced (about 6 cups)
1/4 cup dates
1 Honeycrisp apple
1/4 cup finely grated pecorino
3 tablespoons toasted slivered almonds
Freshly ground black pepper
4 whole wheat dinner rolls

Directions
Bring the salmon to room temperature 10 minutes before cooking.

Meanwhile, whisk together the lemon juice, 2 tablespoons of the olive oil and 1/4 teaspoon salt in a large bowl. Add the kale, toss to coat and let stand 10 minutes.

While the kale stands, cut the dates into thin slivers and the apple into matchsticks. Add the dates, apples, cheese and almonds to the kale. Season with pepper, toss well and set aside.

Sprinkle the salmon all over with 1/2 teaspoon salt and some pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-low heat. Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on one side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch, about 3 minutes more.

Divide the salmon, salad and rolls evenly among four plates.

Per serving (1 fish fillet, about 2 cups of salad and 1 dinner roll): Calories 620; Fat 36 g (Saturated 8 g); Cholesterol 85 mg; Sodium 730 mg; Carbohydrate 40 g; Protein 39 g; Fiber 7 g; Sugars 14 g

Be sure to take a picture and tag us

09/21/2015

8 Ways Smart Meal Timing Can Improve Your Health!!!

"You are what you eat," is often said, but more and more research indicates that when you eat is a major player in your health game. "Many people have a fairly good idea about what to eat, but are really missing the mark on when to have it, which is critical when you're trying to lose weight or just make healthy choices," says Torey Jones Armul, RDN, spokesperson for the Academy of Nutrition and Dietetics. How can smart meal timing improve your health?

It Can Help You Lose Weight!!

You may have heard some variation on this phrase: "Eat breakfast like a queen, lunch like a princess and dinner like a pauper." New research says that's good advice. In a recent study, researchers examined the weight loss efforts of 420 women and men over five months. They found that people who ate the majority of their calories before 3 p.m. not only lost weight faster, but lost more weight overall (about 22 percent more!) than those who noshed later in the day. "Planning ahead to have three meals and at least one snack in the afternoon really reinforces self-control and rational food choices," adds Armul. She suggests opting for snacks that combine produce with protein, like peanut butter spread on a banana or an apple, berries in Greek yogurt, or baby carrots with a handful of almonds, because they take longer to digest than simple carb snacks (ie: a candy bar or bag of pretzels or chips) and you'll stay full longer.

09/16/2015

Good morning Fortune Fit Meals Community! For those of you that don't have a lot of time in the morning to cook breakfast because you're not a morning person or you're in a rush to get the kids ready for school- try this 5 minute grab and go breakfast smoothie! Let me know what you think!

Banana-Blueberry Smoothie!!!

Serves: 1 5 mins.
-Dairy-free
-Gluten-free
-Low Added Sugar
-Vegetarian

What You'll Need:
-Blender
-Measuring spoon
-Measuring cup
-Stirring spoon

Ingredients:
1 Banana
1 Cup Blueberries
½ Cup Unsweetened coconut milk (or any type of milk you prefer)
1 Tablespoon Honey
1 Tablespoon Lime juice
¼ Teaspoon Almond extract
1 Cup Ice

Directions
Add banana, blueberries, coconut milk (or any type of milk you prefer), honey, lime juice, almond extract, and ice to blender and blend.

Enjoy!

Nutrition Info and more
Serving size: 1
Total calories: 131 Total fat: 0.9 g Saturated fat: 0.5 g Carbohydrates: 31 g Protein: 3 g Fiber: 2.7 g Sodium: 30 mg

09/15/2015

*.:Meet the Chef:.*
FORTUNEFITMEALS.COM
Chef Anthony Sanchez is not only a graduate of Le Cordon Bleu Culinary Institute in San Francisco, California but an internationally trained chef having complimented his culinary education with internships at Glass Noodle and Blackcat Restaurant in South Vietnam.

09/12/2015

Ingredients (1 serving)
1 whole-wheat tortilla
3 slices smoked salmon (or any style cooked salmon; sliced)
1 avocado, sliced
2 handfuls alfalfa sprouts
2 eggs
Salt
Pepper

Directions

Warm up tortillas for a few minutes in a toaster oven.
Top with cooked salmon, avocado, and alfalfa sprouts.
Fry eggs, seasoning to taste with salt and pepper.
Place on top of alfalfa sprouts and break open yolks.
ENJOY!

09/12/2015

Soulfood. Courtesy of FORTUNEFITMEALS.COM via Al Garza (STAY STRONG "Eat Well to Live Well")