Tag Archives: diet

That Good, Good Feeling

23 Dec
Silly Things + People You Love (like my awesome niece!) = Happiness

Silly Things + People You Love (like my awesome niece!) = Dancing on Rainbows Happiness

Holidays are tough on those of us that have the self-proclaimed sweet tooth (or fat tooth, alcohol tooth… maybe they are more like sweet teeth… really, doesn’t matter). Cookies are tucked in every nook and cranny, wine flows like water and the full-o-meter of our stomachs takes a holiday too because we are either 1) so dang happy being surrounded by family and friends that we don’t realize what and how much we are consuming or 2) so dang stressed being around family and co-workers that we don’t realize what and how much we are consuming (FYI: if friends stress you out, choose new ones). Is there anything wrong or bad about eating a few pieces of fudge or enjoying a slice of pecan pie? No, there isn’t. You better believe I’m going to be cherishing every inch of my mom’s cream cheese shrimp dip. What is unproductive is when we eat ourselves sick or worse yet, eat ourselves into an ugly, self-loathing, guilt trip stupor because we fell off the “diet” wagon. For the love of all that is sane in this world, I strongly dislike the word “diet.” Live a life of nourishing food, activity and self-love. Screw the quick fixes and fad diets and embrace how you want and deserve to FEEL.

When you think about your body and your health, what do you want to feel? Write down every word that comes to mind–there are no wrong answers. Then, choose two or three feelings that really speak to you. For example, maybe you chose the words sexy, confident, strong, healthy and connected. Well, sexy comes from confidence and strong is a version of healthy, so maybe your main feelings are confident, healthy and connected. Choose one of those words and ask yourself, what is one thing I can do today to feel (insert feeling)? And do it. I don’t care if the first thing that pops in your mind is to dance around in your kitchen singing “Kiss” by Prince at the top of your lungs while wearing neon green slouch socks and a personalized puffy paint sweatshirt. Do it and do it with passion, self-permission and abandonment…. and invite me, because I’m awesome with puffy paint and have some killer dance moves.

Wishing all of you a beautiful Christmas!

Steph

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Slow Cooker Sage Apple Chicken

2 Dec

IMG_1787The picture doesn’t give this Fall dish justice, but the apples and cinnamon add a subtle warmth and sweetness to the chicken. Best eaten with a side of roasted asparagus and in your coziest pajamas.

Ingredients:

2 lbs chicken breast

2 fuji apples cored and sliced

1 sweet onion, coarsely chopped

6 garlic cloves, minced

olive oil

black pepper to taste

1 tsp sea salt

1/2 cup chicken broth

2 tsp cinnamon

1/2 tsp cloves

1 Tbsp fresh sage, chopped

Directions:

1. Preheat oven to 300° if using a Dutch Oven.

2. Place olive oil and chicken in saute pan or Dutch Oven. Lightly season with black pepper and sea salt. Brown the chicken on both sides to lock in the juices.

3. In mixing bowl, mix chicken broth, sea salt, cinnamon and cloves.

4. If chicken is already in the Dutch Oven, place apples, onion, garlic and sage over chicken. Pour broth on top. If using a slow cooker, place apples, onion, garlic and sage on the bottom, place the chicken on top and then pour the broth.

5. Cook on low heat for 6-8 hrs in the slow cooker or bake for 2 hours in the Dutch Oven.

6. Remove chicken and 1/2 of the apples and onions. Use an immersion blender and make a sauce out of the remaining broth, onions and apples if you’d like.

Serves 4-6

Recipe courtesy of Stephanie Bell

Top 3 Tips for Fat Loss

15 Sep

Vegetables

Losing fat doesn’t mean exercising hours per day or eating celery sticks with oatmeal. Amen! Serve yourself a guacamole topped taco salad and let’s chat fat.

1. Make Muscle. Most of us seek the fat loss train on the treadmill, but muscle mass is the true engine to your fat burning bliss. So step off the treadmill at least three times per week and dedicate that time towards strength training instead. More lean muscle mass = less body fat, more energy, higher metabolism, increased strength and bone density, healthy hormones and better overall health.

2. Pack in the Protein and Vegetables. Protein and vegetables are the special sauce in your daily nutrition routine. In Geek Speak, protein is the building block of all of our tissues and enzymes, while vegetables are packed with vitamins, minerals, fiber and phytochemicals–key components for healthy physiological function. Both of these powerhouses help us stay full and keep our blood sugar levels stable.

3. Eat to Lose. Well, I don’t mind if I do! Many times we think we need to drastically cut calories to lose weight. You might lose weight at first, but it is at the cost of your lean muscle mass, not fat. Plus, very low caloric intake will put your body on high alert starvation mode, helping you hold on to fat for energy and not burn it. Instead, eat reasonable portions every 3-4 hours to keep your metabolism revved, your blood sugar levels balanced and your body a fat-burning machine.

Let’s put this into action now. What tip can you incorporate today? What small step can you take to be your best, healthy self?

For more great exercise and nutrition tips, visit this blog or my Facebook page.