Love taco night but looking for a healthier (or vegetarian) option? These crispy spicy cauliflower tacos are delicious and an easy way to get your vegetables in at dinner! Make the spicy cauliflower using the instructions below and construct your tacos with whatever you prefer; slaw, sour cream, cheese-whatever you like! Enjoy!

Ingredients:

1 medium cauliflower head
3/4 cup all-purpose flour (you can also use gluten-free or whole wheat flour)
1 1/4 teaspoons kosher salt
1/2 teaspoon black pepper
1 teaspoon onion powder
1 teaspoon smoked paprika
3/4 cup unsweetened nondairy milk (cashew, oat, almond, etc)
2 cups panko bread crumbs
4-6 tablespoons hot sauce of your choice
3 tablespoon vegan butter
2 tablespoons coconut sugar

Instructions:
1. Preheat the oven to 425 degrees. Line 1 or 2 rimmed sheet pans with parchment paper

2. Cut the cauliflower into small florets. 

3. Whisk together the flour, salt, pepper, onion powder and smoked paprika to combine. Pour in the nondairy milk and whisk until no large clumps remain. Pour the batter over the cauliflower florets, tossing with your hands to coat each piece. 

4. Place the panko bread crumbs in a shallow bowl or pie plate. Working in batches, dip the battered cauliflower in the panko and toss to coat, ensuring each floret gets a decent amount of breadcrumbs on it. 

5. Spread out the coated cauliflower florets on the lined baking sheets, allowing space so that they don't touch. Bake in the preheated oven for 20 minutes. 

6. Meanwhile, make the hot sauce. Add the vegan butter, hot sauce and coconut sugar to a small saucepan over medium heat. Whisk together, just until the butter is melted, then take off the heat. Or melt the ingredients together in the microwave. 

7. After the 20 minutes is up, take the cauliflower out of the oven. Drizzle the hot sauce mixture on top of the florets, and toss to coat using your hands or a pastry brush. Return the baking sheets to the oven and bake for another 10 minutes, until the cauliflower  is deeply brown in some spots and tender when pierced with a fork. 

Let’s talk about the single biggest problem that affects runners.

Nagging calf pain that just doesn’t go away.
(…Even after months of resting!).
Can you relate to this?…

===
“Tony– every 6 months or so for the last 3 years, I get a nagging pain in my left calf when I go out for a run, which then leads to a terrible sensation in the back of my leg that feels like I’ve been shot!
This always seems to happen when my training is going to plan and I’m making progress.
I’ve been running for years, and my calf has never had a pain so bad like this up until recently.
So why does it keep coming back? And will it ever go away?”
– Andy, 46, Mahopac.
===

Ok… let me try and talk you through this and why something as frustrating as calf pain, likely keeps happening and what you can do about it.
I see this all the time with runners who come to my clinic… they’ve been running for years then all of a sudden *ping!*, the pain comes out of nowhere.

And it’s not usually to do with how much they run, what surfaces they run on, or even if they get regular massages to keep the aches and pains away…
…9 times out of 10, it’s to do with what you wear on your feet.

Let me explain:
If you’re like many runners, you’ve likely been putting in the miles wearing the same pair of running shoes for years, OR, you’ve treated yourself to a new pair of running shoes without realizing that they’re not the right ones for your feet.

Not your fault, you didn't know!

But have you ever thought about how many miles your running shoes have actually done, and how worn down they’ve become?

You see, I often tell my patients to replace their running shoes for every 600 miles that they do. And I know that sounds like a lot! But when you run regularly, you’ll be surprised just how easy it is to build that many miles up!

So, if you’re suffering from the mysterious calf issue that comes out of nowhere, it may just be down to your favorite pair of running shoes.

So what can you do to finally put an end to the pain?
Get yourself something custom made, especially for you, that supports your feet 100 times better than any pair of running shoes you’ve owned – A pair of custom Orthotics.

You’re probably wondering what they are…

Custom foot Orthotics ARE the most accurate non-weight bearing molds of your feet.

They’re designed to control alignment and function of your feet in order to treat and prevent injuries – this means that when you wear them while running, your feet are completely stable and supported so they never roll inwards or outwards, meaning no risk of triggering off an injury.

So my big tip is this: Take a look at your running shoes. How long have you been running in them for? If it’s been years then now is the time to get yourself a new pair and consider getting your very own pair of custom Orthotics, to reduce the likely hood of the bothersome calf strain from coming back once and for all!

Chili is a perfect dish for a cold, winter day! This recipe uses turkey instead of beef, so it's a bit healthier and also is mostly cooked in the Crockpot, so it's super easy to throw together on a busy week. 

Ingredients:
1 pound turkey, ground
2 cloves garlic, minced
1/2 cup yellow onion, diced
1 (15 oz) can tomato sauce
1 (14.5 oz) can diced tomato
1 (7 oz) can diced green chiles
1 (15 oz) can kidney beans, drained & rinsed
1 (15 oz) can black beans, drained & rinsed
2 tbsp chili powder
2 tsp cumin
1/2 tsp black pepper
1/2 tsp salt
2 tsp garlic powder
1 tsp brown sugar

Optional Toppings:
sour cream
cheese, shredded
green onion, sliced

Instructions: 
1. Add the ground turkey and onion to a medium sized skillet. Cook over medium heat until the onion is soft & turkey is completely cooked. Add the garlic and cook an additional 30 seconds. 

2. Remove from heat and add to the crockpot.

3. Add in all the other ingredients, stir to combine. Cook over low heat for 4-6 hours. Enjoy! 

​Easy Meal Prep Tips
Ever wonder what it would be like to open your fridge to find a full week of healthy, delicious food that’s prepped and ready to be eaten? Sure would make sticking with your diet and achieving fat loss a lot easier… 

Meal prep is a fantastic way to keep on track with your eating throughout the entire week. 

The idea is to plan out all of your meals on the weekend, most often on Sunday, then do the shopping and the prep at one time for the entire week. This day is labor intensive, but then your food is ready-to-eat for the next 6 full days. 

Here’s my 5 Step Meal Prep Guide to make your next food prep week really simple: 
Step One: Planning 

Get out your notebook and pen or pull up a blank note page on your iPad, it’s time to start planning for the week. Here are the questions that you’ll need to answer: 

1. How many meals do I need each day?

• Check your calendar for special events
• Consider your appetite throughout the day
• Look at each day separately

2. How many servings do I need for each meal?

• Consider who in the family needs which meals
• Check the calendar for guests or visitors
• Look at each day separately

Step Two: Recipes 

Now it’s time to translate those meals + servings into actual recipes. Take a moment to consider the produce that is in season and any special requests or food allergies.  

1. Find your recipes

• Browse around on your favorite recipe site 
• Pull out your favorite cookbooks
• Find your family favorite recipes

2. Focus on a core group of ingredients

• Plan recipes that use similar ingredients

3. Calculate leftover meals

• Making enough of some recipes for leftover meals saves time

4. Make your list

• Narrow down to the exact list of recipes

Step Three: Grocery List 

Take your list of recipes and create a grocery list. A few things to keep in mind… 

1. Pay attention to recipes that you’ll double or triple

• Make sure to include all ingredients in your list

2. Organize your list into these convenient sections:

• Meat/Seafood/Egg
• Organic Produce
• Herbs/Flavors
• Pantry Items

3. Check your pantry for items that you already have

• Save money by avoiding double purchases

Step Four: Shopping 

It’s time to head to the grocery store! Take your list and, if you’re lucky, a helper down to your local market and go through each section item by item. 

Step Five: Food Prep 

You have options when it comes to the actual prep of each of your meals. Many you’ll be able to fully make right away and pack in the fridge. Other recipes you’ll want to simply do the chopping, measuring and organizing in order to make the meal hot and quick before you plan to eat it. 

Which recipes should you fully cook in advance? The truth is that this is really up to you and your schedule. Here’s a good game plan if you don’t want to fully cook everything on Sunday:

1. Fully make the baked goods for the week.
2. Chop all vegetables.
3. Gather all seasonings. 
4. Fully cook Monday’s dinner.

Getting into the habit of prepping your meals for the week is a surefire way to accelerate your fat loss results. It’s my goal to help people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn. 

This stew is chock full of healthy starches, veggies and a rich savory broth. Paired with some good bread & it's perfection on a snowy day!

Ingredients:
1 small onion, minced
1 clove garlic, minced
1 rib celery, minced
1 carrot, minced
1/4 cup low sodium vegetable broth
1 large onion, chopped
8 oz button mushrooms, sliced
8 oz portobello mushrooms, sliced
1 tsp dried rosemary
1 tsp italian seasoning
1/2 cup red wine (or broth, but wine gives it a nice flavor!)
3 cups low sodium vegetable broth
1/2 tsp salt
1/4 tsp ground pepper
1 can diced tomatoes-no salt added
2 medium carrots, chopped
2 ribs celery, chopped
2 yukon gold potatoes, chopped
1 can tomato sauce (8 oz)
1 tbs balsamic vinegar
1 tbs cornstarch
1 cup frozen peas

Instructions:

1. Mince the carrot, celery stalk and small onion very fine.
2. Saute this mixture in 1/4 cup of veggie broth until the veggies are nice & soft.
3. Add the large chopped onion and continue cooking until softened.
4. It's OK if the liquid gets a little low-the brown bits add to the flavor.
5. Add the mushrooms and cook on medium high until they lose their liquid. 
6. Season with rosemary and italian seasoning. 
7. Add the wine and deglaze any brown spots in your pan.
8. After a few minutes add the rest of the broth, add tomatoes and tomato sauce. 
9. Add all your chopped veggies and turn the heat up to a boil. 
10. Add the rest of the seasonings-but not the cornstarch. 
11. Once it's boiling, turn down the heat to low and add the peas. 
12. Mix the cornstarch with a tablespoon of cold ater and stir this in to thicken. 
13. Simmer to desired consistency. Enjoy! 

Had this question asked in my clinic this week that I wanted to share with you (It’s a common question I often get asked about posture)…

’Tony, I’ve recently had Repetitive Strain Injury from work and although I’ve been given a wrist rest for when I’m on the computer, I still seem to suffer from bad posture. What would help improve my posture at work??…’
– Clare, 49, Brewster

A lot of people underestimate the power of great posture and the advantages it can provide to your lifestyle.

Think of it in this way, a lot of your time is spent at work doing whatever it is that you do, but if you have bad posture throughout your day, in the long run, it can have a serious effect.

Some people can spend hours either at a desk or stood up at work and those hours of having bad posture can add up to something serious if it is not dealt with.

Here’s a few ways to have better posture and ultimately, make it a healthy habit in your lifestyle.

This tip might seem quite obvious but the first thing I’d recommend is to keep your body straight. If you have an office job then adjust your seating if you are sat down for a long period of time. Remember the chair’s features are there for a reason, to make you feel supported!

Sit up straight and adjust the chair so that it feels comfortable and supportive. Sometimes, depending on how long you are sat for, even if you are sitting in a good position, it can feel tiring. If this is the case, then try shifting towards the front of your seat with a straight back from time to time. This can sometimes help ease your back muscles and stop you
from slouching.

If you stand up at work, then standing straight really does help. I know at times it can feel like a relief to rest your body weight on one leg whilst resting the rest of your body on a desk or worktop. Sound familiar?

Unfortunately this is pretty much how not to stand. Ultimately all you are doing to your body is putting strain on particular muscles while you ‘rest’. When standing, make sure your body weight is spread evenly to the front, back and sides of the feet.

Another great tip is to get up (if you are not already) and move! Yes you could finish off that one last email but I think we both know that, that one email will lead to something else. As a result, you will not only be glued to your chair all day, but may end up putting more pressure on the neck and back.

The best time to get up and moving is when you start to feel your body slouch a little and find it hard to keep in a comfortable position. If it’s possible, try and get up from your chair every half an hour or so and do a few stretches or walk around for a few minutes.

Think of it as a coffee break for your body. After a few minutes you’ll come back to your desk refreshed and ready to start working.

If like Clare, you are thinking of using posture-friendly props, then great. They are easy to find and can make a big difference to your posture at work. As Clare has done, she has decided to use a wrist rest to help ease her symptoms of Repetitive Strain Injury.

However there are many other props that will help you at work. Footrests, back supports and even a pillow can help ease back pain. Even positioning your computer screen in level to your resting eye position, will help avoid straining the neck with the head tilted forward.

If you don’t work in an office and are based more outdoors, then even using correct footwear, bags and backpacks can help minimize back strain and can encourage good posture.

So my answer to Clare is this- yes, a prop can help ease pain from poor posture, but remember to put the other tips in place too.

The solution lies not only in putting these actions in place, but also committing to these tips in the long run. It may not be a quick fix but you will be easing your pain in the long term. This is one of the healthy habits that everyone needs in their working day

Snowy days and chilly weather make us crave one thing- SOUP! This winter soup is packed with vegetables and is hearty enough as a meal thanks to the noodles & chicken. It's a little more time intensive then other recipes, but lasts for multiple meals.
​You can make a big batch and eat all week or freeze some for later. 

Ingredients:

2 tablespoons olive oil
1 small sweet onion diced
1 leek halved + sliced
4 carrots, chopped
3 ribs celery, chopped
salt + pepper to taste
2 cloves garlic minced or grated
1 tablespoon fresh ginger, grated
2 quarts low sodium chicken broth
2 sprigs fresh thyme
2 leaves bay
3 small skinless chicken thighs
1-2 cups swiss chard, chopped
zest + juice of 1 lemon
8 oz egg noodles
2 tablespoons butter
1/4 cup fresh parsley + basil

Instructions:
​1. Heat a large dutch over or soup pot over medium-high heat. Add the olive oil. Once hot, add the onion + leek. 

2. Cook until the onion is soft, fragrant and beginning to caramelize. Add the carrots + celery. Season with salt +pepper and continue cooking 3-5 minutes or until carrots have a little browning on edges. Stir in the garlic +ginger and cook a minute longer. 

3. Slowly pour in the chicken broth. Add the thyme, bay leaves and chicken thighs. Cover the pot and simmer for 25-30 minutes or until chicken is cooked through & shreds easily. 

4. After 25 minutes, shred the chicken and remove any bones. Add thw swiss chard, lemon juice + zest. Cook until the chard has wilted slightly (5-10 minutes). 

5. Bring a large pot of salted water to a boil. Boil egg noodles according to the package. Drain + toss with butter, parsley + basil. 

6. Divide egg noodles among bowls and ladle soup over the noodles. Enjoy! 

Chocoholics, rejoice!
(Yes you did read the blog title right)…

After Valentine's Day leaves us feeling like we’ve entered a food coma for 72 hours, interrupted by a family roast and maybe a little spot of self-loathing as we finish our seventh Creme egg…

The good news is, chocolate CAN actually be good for you, and has plenty of health benefits too – so you don’t have to beat yourself up!

Now of course, there’s a reason Doctors and health professionals aren’t telling you to go to the nearest store and stock up on as much Cadbury’s as you can possibly get your hands on. When it comes to your health, chocolate can be a bit of a mixed bag…

On one hand it’s packed with antioxidants, but then on the other, many chocolate bars contain a substantial amount of sugar.

And because of that I decided to let you in on the good side of chocolate that justifies our chocolate consumption, and outline the things you need to look out for and be aware of too.

So when your next chocolate craving suddenly jumps on you, (because that’s what it does so sneakily) you know how to choose smart.

So, where do the health benefits of chocolate come from? They come from cacao. And if you want to get specific, they come from flavonoids – they’re the things that are responsible for chocolate’s unique taste that everyone knows, and they also protect your body from a number of diseases, including asthma and diabetes.

Thanks to flavonoids, Scientists have linked cacao consumption to lots of healthy benefits…

(Just make sure you choose the dark type!)

Chocolate Can Keep Your Heart Healthy!
First off, if you want to live a long and healthy life you’ve got to look after your ticker, and the good news is a daily dose of dark chocolate could be doing wonders to help protect your heart. Numerous studies have also shown it helps to lower and improve blood pressure.

It Can Slow Down Memory-Loss!
It can also slow memory loss – as we get older, we can get a bit more forgetful. But an exciting study has found that cacao could put the breaks on age-related memory loss.

It’s A Stress Buster!
Here’s a good one… So you know when you’ve had a ‘bad day’, or you’re feeling a little stressed out and all you want to do is reach for a chocolate bar? Well, turning to chocolate during these times of need may not be so bad after all.

Dark chocolate helps level-out stress (so you may want to keep a small stash of it in your desk drawer or handbag).

I always knew that having chocolate was an instant way to cheer ourselves up!

Granted that doesn’t involve falling into the black hole of eating a family-size bar of Dairy Milk on a night, but science says a few squares boost your happy chemicals and gives you that feel good rush. Who are we to argue?

It Aids Weight-Loss!
Believe it or not, (even though this goes against almost everything we have ever been told about dieting and eating healthily) it turns out chocolate can actually be used as a way to lose weight.

But here’s the thing, it requires moderation. By not partaking in deprivation diets that cut out treats like chocolate, we are less likely to fall off the wagon or over-eat later in the day.

So now you know it’s absolutely ok to enjoy it, lets talk about the bitter-sweet truth, because even though it’s great! Not all chocolate is created equal.

Extensive processing, as well as all the added sugar can strip cacao of it’s nutritional goodness. So before you run out to stock your kitchen up with chocolate, make sure you’re aware you getting your hands on the good stuff.

When it comes down to it, you should opt for dark over milk or white (if you have the choice).

Look out for chocolate with at least 70% cacao – the higher, the better.

Cacao nibs are also on the healthier side of the chocolate spectrum. And at the end of the day, in spite of all the healthy benefits listed above, chocolate is to be enjoyed in moderation, a few squares a day could keep the Doctor away!

This week we have a one skillet dish that is fast, delicious & nutritious! The sweet potatoes and peppers are a great source of vitamins C, B and magnesium, among others. Plus, it's Whole 30 friendly if you are following the Whole 30 plan. 

Ingredients:
1 large sweet potato, diced into 1' pieces
1 tsp sea or kosher salt
1 lb flat iron steak, diced into 1" pieces
3 tbsp olive oil, divided
2 cloves garlic, minced
2 bell peppers, seeded & diced into 1" pieces
4 green onions, thinly sliced
2 tbsp coconut aminos
2 tsp cracked black pepper
2 tbsp fresh chopped cilantro

Instructions:
1. Placed the diced sweet potatoes into a microwave safe bowl, then sprinkle with 1 teaspoon salt. Cover with a plate and microwave on high until just barely tender. The potatoes are ready when you can pierce one with the tip of a knife and meet just a bit of resistance. 

2. Heat a 12" skillet over high heat. Add 2 tablespoons olive oil and heat until simmering. Cook, turning every 2 minutes, until the pieces are browned and the center is medium (about 10 minutes). Remove steak from skillet using a slotted spoon and set aside on a plate. 

3. Add the third tablespoon olive oil to the skillet. Add the sweet potatoes, toss to coat and cook until browned, stirring occasionally (3-4 minutes). 

4. Make a well in the center of the pan and add the garlic. Sautee, stirring occasionally, until fragrant (about 1 minute). 

5. Add bell pepper and scallions and toss with potatoes. Sautee, stirring occasionally, until peppers are bite tender (3-4 minutes). 

6. Add the steak back to the pan along with the coconut aminos. Toss all ingredients and cook an additional 1-2 minutes until all liquid as evaporated. 

7. Add black pepper & cilantro, toss and remove from heat. Serve immediately. Enjoy! 

Sometimes your morning AND evening commute are done in the dark and although you love the sun on the weekends, it just doesn’t quite warm you up like you’d hope. Before you dismiss outdoor winter workouts altogether, you may want to give it a second thought…

What if I told you exercising outside this winter could boast exercise benefits more efficiently than the overcrowded industrial $19.99/month gym you were just about to join…
Here Are 5 Big Benefits From Exercising Outside This Winter:
(If your brave enough to tackle the weather)

1. Burn more calories.
Your body will have to work harder to regulate its core temperature in the colder conditions, in turn you burn more calories! (Your body mass and the severity of the cold influence how many extra calories you will burn)
2. Strengthen your heart (more)
Duh! All exercise will strengthen your heart, but because your working harder to regulate your core temperature, in turn your heart is working harder to distribute blood throughout the body.  The same workout in warmer conditions will not result in as much heart strengthening!
3. You won't skip your warm up and cool downs
Colder temperatures will force you to master a warm up and cool down routine in order to ensure you are ready for your workout to begin and to reduce tightness from the cold air for tomorrows workout.
4. Dose of Vitamin D
Although the sun is not as strong as the summer months, you will still get the same critical nutrients during the winter months.  This dose of vitamin D feels more substantial due to the already restricted amount of natural light.
5. Feel Happier and More Energized
You will be in a better mood. Period. As your body will be working harder to stay warm, the amount of endorphins produced increases which in turn, creates a stronger sense of happiness and lightness!

This simple, grilled Caprese Chicken is healthy,low on carbohydrates and high on protein & flavor. What's not to like? 

Ingredients:

4, 5-7oz chicken breasts, pounded to even thickness
2 tsp italian seasoning
2 tsp sea or kosher salt
1 tsp garlic powder
1 tsp onion powder
1 tsp cracked black pepper
1 tbsp olive oil
8 oz fresh mozzarella, sliced into even 8 pieces
2 vine ripened tomatoes, sliced into 1/2" slices
fresh basil, to taste
aged balsamic or balsamic glaze, to taste

Instructions:

1. Prepare the chicken. Place one chicken breast onto a sheet of parchment paper. Fold the paper over the chicken. Using a rolling pin, pound the chicken breast to even thickness of a little less than 1". Set aside and repeat with the remaining chicken breasts. 

2. Combine the italian seasoning, sea salt, garlic powder, onion powder, and pepper in a small bowl. Stir to combine. 

3. Brush the chicken with olive oil, then sprinkle with the seasoning blend. Flip the chicken over, then oil and season the other side. 

4. Heat a grill or grill pan over high heat. Place the chicken breasts onto the grill and cook 5-6 minutes per side, or until the internal temperature reads 155 degrees. 

5. Top each chicken breast with 2 slices fresh mozzarella. Continue grilling 3 minutes, or until the cheese is melted and the internal temperature reads 165 degrees. 

6. Place the chicken breasts onto a platter or individual plates. Top each chicken breast with 2-3 slices of fresh tomatoes, then sprinkle with fresh basil and additional salt and pepper to taste. Just before serving, drizzle with aged balsamic vinegar or balsamic reduction. Enjoy!

Here’s to a Happy New Year and to getting everything that you want out of 2021! 

Today you have a clean slate with a brand new year spread out in front of you, filled with endless possibilities. 

How will you harness your potential to create the very best you? I recommend using the teachings of Dr. Maxwell Maltz in his legendary book ‘The New Psycho-Cybernetics’. 

Dr. Maltz created the original science of self improvement and success, so who better to turn to when you’re ready to take your life to another level. His teachings have stood the test of time. 

Take the following and get all that you want out of 2021: 
1. Use Your Imagination

If you thought that imaginations were only valued in preschool, think again. One of the key points in ‘The New Psycho-Cybernetics’ is the technique of using your imagination to reprogram and manage your self image. 

You may have been exposed to self improvement strategies that tell you to ‘act as if’ or to ‘fake it till you make it.’ Those typically don’t work because your self image is still the same. 

According to Dr. Maltz, your self image is the key to changing your actions and habits. If you want to lose 50 pounds, you first have to think of yourself as someone 50 pounds lighter. 

Spend time in your imagination. See yourself 50 pounds lighter. Experience a day in your life at this slimmed down size. Imagine everything down to the smallest detail. 

According to Dr. Maltz, this imagination time will begin to change your self image to that of a person 50 pounds lighter, and your actions and habits will fall into place. 

2. Reject Negative Thoughts

Negative thoughts will undoubtedly arise as you use your imagination to see your ideal self. “I’m not really going to lose 50 pounds.” “I’ve tried losing weight before and it never works. I’m always going to be overweight.” “This imagination stuff is bogus. It won’t work for me.” 

Dr. Maltz says that the instant you receive a negative thought simply dismiss it. Don’t spend any time on it at all. 

The quicker that you dismiss negative thoughts, the less impact they will have on your self image. Also you’ll find that fewer and fewer negative thoughts arise once you get into the habit of dismissal. 

3. Be Nostalgic For The Future

It’s so easy to be nostalgic for the past, especially when you only remember the good stuff. But what good does it do for you to wish for things that are long gone? 

Dr. Maltz recommends developing nostalgia for the future. 

In your imagination you’ve already lost the 50 pounds, so start pining for the future! Your self image will lock onto that picture and your nostalgic feelings will fuel the fire. 

4. I’m The Kind Of Person That… 

What kind of person are you? 

• I’m the kind of person that loves sweets. 
• I’m the kind of person that hates exercise.
• I’m the kind of person that can’t lose weight.

OR

• I’m the kind of person that eats fresh and healthy food.
• I’m the kind of person that keeps fit. 
• I’m the kind of person that maintains an ideal body weight.

Your self image will fulfill any label that you put on yourself. The power is all in your hands. 

What kind of a person do you want to be in 2021?

These chicken stuffed fajita peppers are so simple to make and packed with flavor. They are the perfect healthy weekday meal! 

Ingredients:

3 green bell peppers
1 tablespoon olive oil
1 onion, chopped
2 garlic cloves, minced
1 pound chicken breast cut into bite sized peices
2 tablespoons chili powder
1 teaspoon cumin
salt & freshly ground black pepper
1 tablespoon fresh lime juice
3/4 cup shredded cheddar cheese
sour cream for serving

Instructions: 

1. Preheat oven to 375 degrees and prepare the peppers by cutting them in half lengthwise and removing the seeds and membrane; set aside in baking dish cut side up. 

2. Heat olive oil in a large skillet over medium heat. Add onions and saute until the start to soften, about 2-3 minutes. 

3. Add garlic, chicken, chili powder, cumin and season with salt & pepper. Cook, stirring occasionally, until the chicken is cooked through (5-7 minutes)

4. Add rice, cilantro, lime juice and stir together until heated through, about 2 minutes. 

5. Spoon the cooked chicken and rice mixture into the cut pepper halves, filling them to the top. Pour water int the baking dish to fill the bottom, being careful not to pour any water on the peppers. 

6. Cover baking dish with foil and bake until peppers are softened, about 20 minutes. Remove from oven, sprinkle with shredded cheese and return to baking for 5 more minutes.
​
​7. Serve, top with sour cream and enjoy! 

Christmas and New Year’s Eve now seem far behind us.

The Turkey’s been eaten, the prosecco has run dry, the last few Celebrations have been demolished and we are well into tackling the next festive ritual – a New Year health kick.

And if like many people you’ve made a New Year resolution to shift a few pounds, or just choose healthier choices in general – eating can be a challenge.

Especially when those relatives you didn’t get to spend time with over Christmas plan get-togethers that involve big meals, co- workers want to go for drinks, and you’ve got Birthday dinners to attend.

I don’t know about you but each week since New Year’s day, I’ve been invited out to eat in restaurants at least twice a week, if not more!

And even though eating out at restaurants is usually blamed as a culprit for making it harder to make healthy choices and stick to our new eating habits – you can still have your cake and eat it too.

Which is why I wanted to share some suggestions with you today about how you can eat healthier in restaurants so you can keep on the right track this year with your health goals.

It starts with restaurant selection – making healthy choices starts with where you’re eating. Menus from American, Italian and Chinese restaurants tend to heave the least healthiest options.

When deciding where to go for dinner, opt for cuisines centered around whole grains, veggies, good fats and lean protein (Greek, Mediterranean, Middle Eastern, Indian and Japanese), and you’ll have a more nutritious meal.

Also consider eating out at places with menus that change seasonally, as this means they’re likely to cook up fresh, seasonal, local produce. Not only does that make for more veg-heavy meals, but you’ll also notice how much better the food tastes too.

But what if your partner and friends don’t want to go to one of those restaurants?

Well, there’s a solution for that. Think leftovers.

If the Italian restaurant in the town is the only place your friends want to go, you don’t have to just order the salad...

While portion sizes have grown over the years that doesn’t mean you have to skip past the meal you’ve been eyeing up on the menu. Instead take advantage of the bigger portion sizes, and order what you want with the mindset that half of it will come home with you.

The best leftovers are ones that won’t suffer from re-heating or hanging out in your fridge for a day. Think meaty steaks, creamy pasta dishes and rich risottos.

Plus, when you have leftovers you’re getting a two-for-one deal, and it feels great to save a bit of money.

The next piece of advice I want to give you is this, even if you’re going out for an evening meal, eat all day long as you usually would.

Seriously. If you know you’ll be eating at a place that serves rich food and big portions, one of the best ways to avoid overdoing it isn’t to ‘make room’ for dinner later, but to eat (as you normally would) throughout the day.

Your body isn’t balanced when you’re hungry, and skipping meals to make up for a big one can cause all sorts of havoc with the body – including storing MORE weight.

So aim to eat a filling, healthy breakfast, a light lunch and some healthy snacks. It’ll be easier to resist more indulgence if you do.

Another thing, you know that bread basket a lot of restaurants bring out while you’re deciding on what to order that’s always tempting? You don’t need it.

If you really want to snack on something before your main meal is served – opt for a lighter starter like a prawn cocktail, or stuffed mushrooms. Save room for the nutritious meal you’ve ordered and cut down on calories too.

And one more tip, if you want your food cooked a certain way to make it healthier, most of the time you can!

Don’t be afraid to put in a special request. Instead of my chicken fried, I sometimes ask for it to be grilled or roasted. Most places are willing to adapt their meals to suit your taste. It’s amazing how much power we have at diners that we never realize we can use.

So there you have it! Simple ways to make eating out healthier and enjoyable at the same time. Sticking to a healthy diet doesn’t mean you have to avoid dining out and say no to plans.

It’s all about making different choices, and enjoying the food we put in our mouths. Restrictions will only make it harder in the long-run, and make it more likely for you to sway off track.

Here’s to sticking to healthier choices!

Feeling the need to reset after the holiday season? Try focusing on what you're adding back to your diet rather than taking away. If you feel like you overindulged in Christmas cookies, a fruit smoothie is a healthier way to satisfy your sweet tooth. This blueberry smoothie bowl is a great source of antioxidants (from the blueberries), fiber (from the banana) and protein (from the almond butter). Enjoy! 

Ingredients:
100 g frozen blueberries
1 frozen banana
splash water
1 tablespoon almond butter
1 tablespoon pumpkin seeds, roasted

Instructions:
1. Add the frozen blueberries and frozen banana to a blender with a splash of water. Blend well until thick and creamy (add extra water if needed). 
2. Spoon out the smoothie into your favorite bowl
3. Top with more frozen blueberries, pumpkin seeds and drizzle of almond butter. 

New year...new insurance?

Friendly reminder that if your insurance has changed for 2021, let us know so we can update our records with the correct billing information. Same goes for any new insurance cards you may have received for the new year. 

Not sure what your new insurance covers for physical therapy?

Give us a call and we'd be happy to look it up for you prior to your next visit! 

Staying in for New Years Eve doesn't mean you can't make a special dinner to celebrate. A favorite appetizer is stuffed mushrooms; you get your vegetables in, but the cream cheese makes it a little indulgent too! 

Ingredients: 

16 ounces fresh mushrooms (about 24)
2 tablespoons butter
8 ounces cream cheese
1/4 cup parmesan cheese, shredded
2 teaspoons fresh parsley
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
1/4 teaspoon onion powder

Instructions:

1. Preheat your oven to 400 degrees F.

2. Wipe the mushrooms with a damp paper towel to clean. Remove the stems and set them aside. Arrange the mushrooms on a parchment-lined baking sheet.

3. Finely chop the mushroom stems. 

4. In a medium skillet over medium-high heat, cook the stems in the butter for 5 minutes. 

5. Add the cream cheese, half of the parmesan cheese, the pepper, the garlic powder, the onion powder and the optional parsley to the pan and stir until well combined and the cream cheese is completely melted. 

5. Spoon the filling into a baggie. Snip off one corner of the baggie to make a piping bag. Pipe the filling into each mushroom cap and top with more parmesan cheese, if desired. 

​6. Bake in preheated oven for 15 minutes. 

Are you in pain or still recovering from an injury, but have already used up your allotted PT insurance benefits for 2020?

​You're in luck!

MOST major insurances (GHI, Medicare, Blue Cross Blue Shield, Cigna, to name a few) will automatically reset on January 1st of 2021, meaning your physical therapy will be covered again & we can get you back on track to pain-free living. I'd be happy to verify the insurance benefits for your particular plan if you are unsure when they reset! 

We are already starting to book up for January, so call us to set up your appointment today!

It's officially soup season! This version of zuppa toscana is hearty and filling, and also cooks easily in the crockpot. 

Ingredients:

6 slices bacon cut into 1/2" pieces
1 pound chicken sausage
1 medium white or yellow diced onion
2 tablespoons garlic minced (about 4 cloves)
4 medium yellow potatoes, diced into bite=sized pieces
4 cups chicken stock
1/2 teaspoon crushed red pepper flakes
2 teaspoons italian seasoning
1/2 bunch kale, chopped (about 4 cups)
2 cans full-fat coconut milk
salt + pepper to taste

Instructions:

1. Cook bacon in large skillet and remove when crisp. Reserve grease. 

2. Put skillet back over medium heat and 1 tbsp of bacon grease. Cook the chicken sausage until browned on both sides (5-7 minutes).

3. Add onion and garlic and cook until translucent.

4. Place potatoes in the Crockpot. Add onion-garlic mixture and sausage. 

5. Pour chicken broth over and stir in crushed red pepper, salt and italian seasoning.

6. Cover and cook on low 5-6 hours, until potatoes are fork tender. 

7. Stir in coconut cream into the soup. Stir in kale and cook until wilted, about 15 minutes on high. 

​8. Stir in bacon + season with pepper. Serve + enjoy!

Are you in pain or still recovering from an injury, but have already used up your allotted PT insurance benefits for 2020?

​You're in luck!

MOST major insurances (GHI, Medicare, Blue Cross Blue Shield, Cigna, to name a few) will automatically reset on January 1st of 2021, meaning your physical therapy will be covered again & we can get you back on track to pain-free living. I'd be happy to verify the insurance benefits for your particular plan if you are unsure when they reset! 

We are already starting to book up for January, so call us to set up your appointment today!