Posted by mturcotte on Jul 25, 2023 in eat smart, recipes | 0 comments
Cilantro lime chicken
A simple and tasty grilled or baked chicken dish.
Ingredients (5 servings)
Juice of 4 limes and zest of 1 lime
2 TB olive oil
1/2 cup fresh cilantro, chopped
1 tsp salt
3 garlic cloves, smashed and minced
1 tbs freshly ground black pepper
1 whole chicken, cut into pieces (may also use chicken thighs or breasts)
Whisk the lime juice, zest, oil, cilantro, salt, garlic and pepper in a large bowl. Add chicken pieces and coat well. Marinate in the refrigerator at least 1 hour, may marinate overnight. Remove chicken from marinade, shake off excess and discard remaining marinade. Cook on a preheated grill, turning occasionally, until done. Juices should run clear and internal temp (near bone) should read 165 degrees. Takes approximately 25 to 35 minutes. You may also cook this in a 350 degree oven, about 30 minutes.
Posted by mturcotte on Jul 20, 2023 in coaching corner, healthy living | 0 comments
Motivation, whether internal (intrinsic) or external (extrinsic) is what keeps you focused and on track for reaching wellness goals. It is said that internal (intrinsic) motivators are more valuable because they come from within and are based on what is important to you, such as your health. Extrinsic motivators, such as a deposit into your Health Savings Account (HSA) by your employer for engaging in a wellness activity gets you on track initially but typically doesn’t keep the fire burning for making long term changes.
- Write down your goals and view them often. Write down the reasons for your goals. For example, outcome goal: “I want to reduce my fasting blood sugars to less than 99 mg/dL,” process goal (steps or how you will do it): “I will walk for 3 miles, four times/week in the morning from 8 to 9 am. And the why “My poor blood sugar control is damaging my eyes/vision,” or “I want to be healthy and fit to keep up with my grandchildren, not sick.” Keep a journal in reach.
- Have what you need to accomplish your goal. Be equipped with the resources and tools you need to engage in behavior change and make it a part of your routine. For walking, make sure you have quality walking shoes and a path/route as well as a specific routine planned. Don’t ‘wing it’ and do it whenever you find the time. Results are motivating. Without a solid plan and action the results won’t come.
- Surround yourself with positivity – positive people, affirmations, motivating quotes placed where you can see them, photos that drive you to engage in the behaviors what will give you results. Positive self-talk is a must. Speak good things into existence.
Posted by mturcotte on Jul 16, 2023 in fitness, healthy living | 0 comments
All exercise offers some health benefits. But, since it is summertime, let’s focus on some of the lesser known benefits of cycling. Consider dusting off your bicycle and heading out to the hills. You may have a desire to after you read about some of the top health (and other) benefits of this timeless sport.
- Lung and brain power. Cycling pushes your cardiorespiratory system hard, improving oxygen and blood flow. A strong cardiovascular system makes you ‘fitter’ and able to do more with less effort, including running up those stairs. Blood flow to the brain stimulates brain receptors, possibly reducing the risk of developing Alzheimer’s disease.
- Better mental health. Moderately intense exercise, such as cycling, promotes mental health and it is one of the best options for managing stress. You will get the ‘runner’s high’ or feeling of euphoria, without the joint pounding of running.
- Explore more. You can cover more ground in a workout than with other options and explore more of your local/regional area. Walking and hiking are fantastic, but on 2 wheels you can cover more ground and go farther.
- You can do it socially. You can do with with friends or a group/cycling club. It can be a social sport. And those that devote time to socializing and establishing bonds (in addition to exercise) enjoy stronger immune systems and lower blood pressure.
- You can burn more fat. Your body’s metabolic rate increases not only during the ride but for hours after cycling. As you become fitter, the ‘after burn’ lasts even longer.
- Improves digestive health. It promotes gut health by decreasing transit time of waste removal through the body. This means less constipation, softer stools and feeling less bloated.
- Good for compromised knees. Cycling is often recommended for arthritic knees or for post-knee-injury cardio exercise. Cycling uses several different leg muscles and emphasizes slow, controlled movements. Your knees work from different angles with each stroke and the demand of work changes with each degree of change through a rotation.
- Environmentally friendly. Cycling reduces your carbon footprint. Because you are on two wheels, you can go further in less time. Cycling can get you where you need to go (often or on occasion) in place of your car. Fewer cars on the road mean less pollution.
- Good training and conditioning for other sports. Cycling keeps your body fit. Studies have shown that regular cycling improves performance in sports such as tennis and soccer. You get strengthening benefits with cardio training.
- It is fun. Whether you cycle alone, with a group or with your family, it is reminiscent of childhood. Remember coasting down the hills feeling the wind on your face. The sense of control but also freedom, as if you’re leaving all of your worries behind? You can feel that way every time.
Posted by mturcotte on Jul 10, 2023 in recipes, vegetarian | 0 comments
Fruits and veggies go well together. This summer experiment with fresh herbs and citrus fruits, which also go great with different types of salad greens.
Pear, mint and fig salad
(serves 4)
- 2 TB extra virgin olive oil
- 1/2 TB balsamic vinegar
- 1/2 TB freshly squeezed lemon juice
- 1/2 tsp honey
- 1 small shallot, minced
- 1 small head Boston lettuce, washed and torn
- 1/4 cup fresh chopped mint
- 1 ripe pear of your choice, seeded, cored and quartered
- 8 dried figs, cut into 4 slices each
- ground black pepper to taste
In a bowl, whisk together oil, vinegar, lemon juice and honey. Stir in shallot and set aside. To prepare salad, arrange lettuce on a serving platter. Sprinkle mint over lettuce. Cut each pear quarter into 4 slices and arrange over mint. Sprinkle dried figs on top. Stir dressing and pour over salad. Serve with freshly ground black pepper.
High in fiber, less than 200 calories per serving, rich in healthy fats.
Posted by mturcotte on Jul 6, 2023 in coaching corner, healthy living | 0 comments
According to the World Health Organization (WHO), stress is “a natural human response that prompts us to address challenges and threats in our lives.” It’s not always negative but can be positive and motivate you to get things done. Emotional stress refers to stressors and situations that evoke an emotional response, such as sadness, anger, worry and fear. Common to everyone at one time or another, when the stressor underlying the emotion interferes with daily activities, it can be problematic. Here are three simple tips for helping you manage emotional stress.
- Take action on tomorrow’s worries: If you find yourself getting stuck in “what if” thinking, take action. Consider writing down all the ‘what if’ worries and topics that are of concern, then add what you would do if if the each comes to pass. Writing down worries helps to ease them while providing you with a practical action plan.
- Reflect: Take 5 minutes to reflect on your life. What are you proud of? What has been your best achievement? What gives you joy? Purposefully thinking good thoughts, reflecting on the positive improves mood and outlook.
- Smile: Reflect on your week and write down 3 things that have made you smile. Keep in mind that it takes nearly 50 muscles to frown and less than 15 to smile.
