New Year’s Habits


It’s that time of year where you kick-start your health goal by calling it a New Year’s Resolutions.  However, I heard a stat at church yesterday that 80% of resolutions will be broken.  Seriously, I am starting to think people choose to resolute things they do not want to achieve.  Therefore, instead of making New Year’s resolutions this year let’s make
New Year’s Habits

The definition of habit: an acquired behavior pattern regularly followed until it has become almost involuntary.  That’s what we’re going for!

So getting up in the morning to workout…make it a habit, not something you have to decide whether to do or not to do each day.

Eating healthy…make it easy.  You don’t eat fried food, plain and simple.  You eat a fruit and/or veggie at every meal and snack, plain and simple.  Don’t battle yourself with making good decisions…JUST DO IT!

Here are a couple of things to help you get started on your New Year’s Healthy Lifestyle Habits:

1. 24 Day Challenge
 
Jump start your New Year’s habits with the 24 Day Challenge!  The Challenge is perfect for anyone looking for weight loss, gaining an edge at the gym, and wanting more energy.  Average weight loss is 10lb in 24 Days.  Motivational and maintainable.  Inquire for more info! sara@sarabconsulting.com

2. Crossfit

Join Crossfit Waukee or Crossfit Des Moines for a free two week trial!  What is Crossfit?  Watch this video!  I’ll be there at 5:30am tomorrow…hope to see you there!  Contact info@crossfitdesmoines.com to inquire.

3. Nutrition Counseling

The Ultimate Lifestyle.  Need your oil change, tires rotated and windows washed?  This plan may be for you.  Find out where you are at and where you need to go with your health habits.  Receive a nutrition assessment based off your nutrition history and food logs.  From there we develop an individualized plan, grocery store tour, pantry clean out, and more! sara@sarabconsulting.com

Let me know what your New Year’s Healthy Habit is going to be and your steps to success! 

Until next time…
look good, feel good, do good
Sara B.

24 Day Challenge – Make 2011 healthy!

Looking to jumpstart your weight loss, have more energy, and better your overall health in 2011!?
Then what are you waiting for!? Now’s the time to take the
24 Day Challenge with Sara B Consulting!

This bundle features everything you need to get you moving toward your next goal and create your healthy lifestyle change.
Along with receiving Sara B’s 10 Principles to a healthy lifestyle change, recipe suggestions, grocery lists, and goal tracking, you will be provided with all the nutrition products you need to guide you in the process.

Days 1-10 Cleanse Phase
The first ten days are about cleansing your body of toxins and preparing for optimal nutrient absorption, and you may enjoy weight loss as well! Kinda like an oil change for the body.*

Days 11-24 Max Phase
Give your body the best tools you need to achieve your next weight management goal during days 11-24!*
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Feedback from recent clients:
Gretta, 35, mom and graduate student
“I lost 10 pounds, lost an inch around my waist, thigh, and calf. I have more energy and feel great about my food choices now. I liked having a plan on what I was going to eat for the
day. That kept me from making poor eating choices. The plan was very easy to follow. I really enjoyed the Sara B Principles and recipes. They helped me stay on track. I was surprised to see the results I did!”

Jeff, 39, avid cyclist, completion through Cleanse Phase
I made serious gains in upper body definition, I feel the Catalyst played a huge role in it.
I Lost 8-10 lbs and energy level was real good. Able to work night shift with no caffine.
The schedule wasn’t to tough and Sara was always offering encouragement and advice. Every few days she would send a recipe with an encouraging in an email. This was a positive experience that can be attributed to both the Challenge guidelines and Sara’s input and positive attitude.”

Limited to the first 5 people!

Until next time…
look good, feel good, do good

New Year’s Resolutions and Super Easy Turkey Lasagna

I’ll be honest…I’ve never really made NY’s resolutions, but for some reasons this year I have a whole laundry list of them 😉 Now, I am being practical and have chosen a few to focus on in 2010 and will share these with you. I am hoping this will hold me more accountable!

Physical:
Take up yoga! After suffering an injury last year that kept me from running in the Boston Marathon and could have probably been prevented with proper stretching…I thought this would be a wise idea. I am again scheduled to run Boston this April and am determined to make it to the start…and finish lines 🙂
so somewhere in my marathon, triathlon, and crossfit workouts…I am now doing yoga…phew!

last night was hot house yoga….notice the TWO water bottles

Eating/Cooking:
Cleaner cooking and eating. It’s funny because I teach people this in Sara B Consulting but feel I have gotten away from it slightly…finding myself using Splenda brown sugar more often, indulging in diet sodas, and over consuming cereal. Now, I am probably clean with 70% of my diet and would like to get back to 80-90%. I am equipped with my Clean Eating Mag, Tosca Reno’s Clean Eating cookbooks, and my garden come spring.
What is clean eating you ask? In a nutshell: 6 small meals per day, exercise daily 5x week, avoid all processed foods, choose unrefined foods whenever possible, and watch out for fat, sodium, calories, and sugar. The part I am working on is the eating less processed and more real foods…closer to nature I say. For example, get back to using honey and agave nectar instead of Splenda brown sugar to sweeten things, sticking to 1 bowl of cereal instead of two (this is super hard for me), and enjoying more single ingredient foods.
oh and trying new clean practises….I bought a nut milk sack the other day aka I am making my own almond milk…stay tuned 😉
keep in mind when you are training for an athletic endeavor you will have gu’s, gels, bars that just don’t fit into clean eating but are needed for energy during workouts….so be it.

People always ask about “fake” sugars….am I for or against. Every individuals diet is different and I have to see where and how it is consumed before making any judgements. Personally, if I am to use one in cooking/flavoring I opt for Stevia (if brown sugar is not called for)I feel this may be the lesser of evils as it is “natural.” Is Splenda harmful….that’s still up for debate. Nothing as been proven as far as I know….but I do know this…it gives me some serious GI distress with large consumption.
Because with training and the fact that I do not sweeten too many things, I decided I do not need to worry about the few extra calories from honey or agave nectar to sweeten my sweet potatoes or steel cut oats. Drizzle away!

Spiritual:
One-Year devotional study of women in scripture “Women of the Bible” by Ann Spangler and Jean Syswerda

awwww….I feel better already!

Super Easy Turkey Lasagna

Ingredients:
1 lb ground turkey BREAST
3 C (1 jar) spaghetti sauce
1 1/2 c water
1 container cottage cheese, 1% or fat free
1 c 2% shredded mozzarella
1/2 c grated Parmesan
2 eggs
any veggies (I used spinach and red peppers)
1/4 c chopped parsley
sea salt
black pepper
any other Italian seasoning you desire
whole wheat lasagna noodle (I sued Rozoni Healthy Harvest)
Instructions:
Heat oven to 350F. In 3 qt saucepan over medium-high heat brown turkey. Add spaghetti sauce and water; simmer about 10 minutes. Meanwhile in medium bowl, stir together cottage cheese, half mozzarella and Parmesan cheese, eggs, spices.
Pour 1 c meat sauce on bottom of 9×13 pan. Arrange uncooked noodles over sauce; cover noodles with sauce. Add half cheese mixture over sauce. Place chopped veggies on top of cheese layer. (of course I added veggies!)

Repeat with noodles, sauce, cheese. Top with layer of noodles and any leftover mozzarella and Parmesan cheese. Cover with foil and bake for 45minutes. Bake uncovered for 10 minutes. Let set for 10 minutes when done. Enjoy!



more veggies…side of spinach salad

Until next time…
look good, feel good, do good
https://davissportsnutrition.com/