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5 Ways To Stick With Your Health Goals

Written by novagiant on . Posted in Wellness.

After the holiday season of eating, drinking and merriment many fitness centers see a rise in gym membership and attendance. However, regardless of this enthusiasm statistics show that gym attendance is typically back to its regular numbers by mid-February. No matter what your New Years health and wellness goals involve here are a few simple tips to stick with your good intentions.

  1. Write down your goal. Putting pen to paper helps many people make a more specific, measurable and achievable goal.
  2. Ask for help. Don’t be afraid to ask how to use a new machine, a piece of lifting equipment or the proper technique for a particular exercise.
  3. Make a schedule. To accomplish any goal you have to manage your time wisely. Pick a time of day that is sustainable for focusing on your goals.
  4. Diversify your wellness routine. Goals are about results and there are multiple ways to get results. Experiment with new exercises and foods to achieve your goal
  5. Find accountability. To stay on track schedule a time with a personal trainer of fitness coach. Find a workout buddy or use a digital fitness tracker to give you honest feedback.

A bonus tip that’s always well received is Reward Yourself. No one has to be told twice to cut themselves a little slack. Treat yourself to a little relaxation on your day off from working out or plan a fun event to look forward to celebrating your accomplishments.

Natural Protein Smoothies

Written by novagiant on . Posted in Wellness.

A Clearly Organic customer Kathleen W. wrote in and asked about making an everyday smoothie with extra protein. This is a great question that has multiple answers. There are lots of fun ways to implement a smoothie routine with a wide variety of natural organic foods. Adding protein-based foods to a smoothie helps slow down the digestion process of your meal making you feel full longer. It also helps add thickness and flavor to a fruit or vegetable smoothie.

Here are six natural foods that add protein to a smoothie:
• Flax Seeds
• Nut butters
• Oats
• Chia Seeds
• Plain Yogurt
• Quinoa

Each of these protein-based foods can also be found in an organic variety if desired.

Healthy Spinach and Artichoke Dip

Written by novagiant on . Posted in Wellness.

What makes a dip healthy can depend on what you serve it with, this spinach and artichoke dip goes great with sliced sweet peppers, broccoli and zucchini.

1 – 8 oz. package Clearly Organic Cream Cheese, softened
3/4 cup plain nonfat Greek yogurt
2 cloves garlic, minced
1/4 teaspoon salt
1/4 teaspoon Clearly Organic Ground Pepper
1 teaspoon Clearly Organic Onion Powder
1 – 14 oz. can quartered artichoke hearts, drained and chopped
1 – 10 oz. package frozen chopped spinach, thawed and drained
3/4 cup shredded mozzarella cheese
2 Tablespoons shredded Parmesan cheese
6 grape tomatoes, quartered, for garnish on top

Preheat oven to 400 degrees. In a large mixing bowl stir together softened cream cheese, yogurt, garlic, salt, pepper and onion powder. It also works well to use an electric hand mixer to evenly distribute ingredients. Then using a spatula to stir, add artichoke hearts, well drained spinach and mozzarella cheese. Add contents to a small baking dish. About 1 1/2 quart. Top with Parmesan cheese and sliced grape tomatoes. Bake until cheese is browned and sides are bubbly. 20-25 minutes.

New Food Trends For A New Year

Written by novagiant on . Posted in Wellness.

Like most “trendy” items food trends may come and go but some are worth pursuing and implementing into your routine. Luckily healthcare professionals agree that food habits are cycling back to more wholesome natural ingredients. In fact, many of the food trends for 2019 include plant-based products and unique ways to add more Omega-3s to your meal plan.

Organic, dairy free and gluten free products are more readily available on store shelves. I do believe this health trend is here to stay. With the uptick in allergies and intolerances, the market demands a wide variety of products that are lifestyle specific. In the end some classic food principals remain the same. Our bodies require a balanced diet of vegetables, lean protein, whole grains, and fruit. While analyzing the food trends of 2019 keep these core values in mind.

Eat What You Love

Written by novagiant on . Posted in Wellness.

Around the holidays everyone is thinking about their favorite festive traditions. Many family traditions involve special recipes and bountiful meal times. Making it challenging to eat healthy this time of year. Grandmas recipes are not typically low calorie, but at the same time, it’s comforting to enjoy some family favorite foods once a year. Therefore, the holidays are a great time to focus on portion control. Eat what you want, just don’t overdo it. Some general principals to follow when you are enjoying a festive family meal.

*Skip the seconds. Enjoy one plate of your favorite foods and resist the urge to fill up again. One plate is typically all it takes to be satisfied.

*Focus on the healthy nutritious foods that you love. Try not to go down a mental list of vegetables that you hate, or the foods you are allergic and intolerant to. Simply enjoy the fruits, vegetables and grains that make you happy.

*Don’t be afraid to bring a healthy dish to a holiday party. Most friends and family members appreciate a well made healthy recipe, so don’t be shy about bringing your new favorite healthy appetizer or side dish

Soft Gingerbread Cookies

Written by novagiant on . Posted in Wellness.

INGREDIENTS:
3/4 cup molasses
1/3 cup Clearly Organic Brown Sugar
1/3 cup water
3 Tablespoons Clearly Organic Butter, softened
3 1/4 cup all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground allspice
1 teaspoon Clearly Organic Ground Ginger
1 teaspoon Clearly Organic Ground Cinnamon

DIRECTIONS:
In a medium bowl or standing mixer, beat together molasses, brown sugar, water, and softened butter. Combine until smooth. In a separate bowl add the flour, baking soda, allspice, ginger, and cinnamon. Stir to combine dry ingredients. Then add the flour mixture to the wet ingredients, one cup at a time, stirring or beating with a mixer to evenly distribute.

Combine all ingredients and form dough into a ball. Cover and chill for at least 3 hours. Preheat oven to 350 degrees. Lightly flour your counter and roll out dough to 1/4 inch thickness. Cut dough with desired shapes and place on a cookie sheet.

Bake for 8-10 minutes then allow cookies to cool on a wire rack. Decorate as desired.

Seasonal Foods for December

Written by novagiant on . Posted in Wellness.

We often think of eating fresh seasonal foods during the summer months. However, December offers a wide variety of flavorful ripe produce. Holiday meals can be more colorful and nutritious with beets, Brussels sprouts and butternut squash. All of these vegetables are at their peak of freshness in December. Cauliflower, fennel and mushrooms are also seasonal delights late in the year.

When it comes to fruit, oranges, kiwi and grapefruit are just right during the winter months. Pomegranates, pears and persimmons are also excellent choices in December. All of these fruits make delightful additions to any meal or snack. Next time you’re at the store pick up some of your favorite seasonal produce.

Making Healthy Choices During The Holidays

Written by novagiant on . Posted in Wellness.

Striking the right balance with food, family time, fun and relaxation around the holidays is not easy. Even if we have good intentions to eat healthier and exercise during the Christmas season we usually lose sight of that goal the minute the first cookie platter shows up. Here are a few simple tips to help you stay motivated during the busy holiday season.
1. Plan ahead. As you put more holiday events in your schedule be sure to also put your workout time in your calendar. Picking a day and time for exercise makes it far more likely to happen. Planning ahead also means keeping your kitchen well stocked with fresh vegetables and lean protein. Pre-chopping veggies or cooking meals in advance helps most people consume a more portion controlled balanced diet.
2. Try something new. Allow the change in your daily routine to bring change to your exercise regimen. Try a new class at the gym, sample some new YouTube workout videos or hire a personal trainer for the month.
3. Stay moving. Even if you can’t get in a structured workout you can always do a few sit ups, push ups or squats. Start your days with a quick heart rate jump by doing 30 squats, jumping jacks and some leg lifts.

Homemade Cranberry Sauce

Written by novagiant on . Posted in Wellness.

Place fresh cranberries and orange juice in a small sauce pot. Heat over medium heat. Add honey, granulated sugar and orange zest to the pot and bring to a boil. The cranberries will start to pop and become more liquid.

Reduce heat to medium low and let ingredients simmer for 15 minutes stirring occasionally. Remove cranberry sauce from heat and let cool for 30 minutes. Contents will jell upon standing. Cranberry sauce can be refrigerated for up to 2 weeks.

Tips For Roasting Vegetables

Written by novagiant on . Posted in Wellness.

A roasted vegetable done right can turn any veggie naysayer into a believer. The best part about roasting vegetable is that virtually anything goes, no complex recipes need to be followed. Most people have everything they need (oil, salt and pepper) for roasting already in their pantry. If a few simple rules are heeded, then you can be on your way to cooking up flavor rich vegetables everyone will love.
 
1. Oven Temperature. Be sure you put veggies in a hot oven. I think 400 to 425 degrees is the best roasting temp. Any more than 425 degrees can blacken and burn vegetables on the outside without cooking the middle. Any lower than 400 degrees would extend cooking time and not provided the desired toasty edges that makes roasting so delicious.
2. Give your veggies space. Spread your vegetables out on the baking dish. Leave a generous amount of space between each piece. If the food is stacked on top of each other or to close it will steam and not roast. Don’t be afraid to split up your product. It still works great to roast two pans at a time, just keep them in the middle of the oven and rotate the pans halfway through cooking.
3. Don’t skimp on the oil and spices. Add enough oil for all the veggies to be coated but not so much that oil starts to pool at the bottom of your bowl or on the roasting pan. Same general guide for salt, pepper or any desired spices, add enough so that each piece looks evenly seasoned.