Give yourself at least two weeks before you even think about stepping on the scale…even if you already have. Especially if you already have. Because where did that first step lead? Very likely to a mindset of regret and recrimination. Not the ideal way to begin your new year.
Many people have a strongly held belief that youth can erase the effects of bad habits – insufficient sleep, junk food, poor movement. I (Coach G) specialize in coaching athletic teens across the US and Mexico. I am often confronted with a level of misinformation surrounding the topic of adolescent health that has helped me to clarify key lifestyle tips for athletic teens. First and foremost, know that no person can outrun bad choices. You are what you repeatedly do.
This week I am on an Ayurvedic cleanse, which consists of many practices and does not involve fasting. In fact, the diet is very bland yet very filling. Why would I subject myself to this for 14 days (including pre- and post-cleanse rituals)? I’ll tell you in a minute, but first…
““Aunt Janet! What are you doing here?” exclaimed my young niece when she and her Mom ran into me at the grocery store many years ago. My aversion to grocery shopping is long standing. Vacuuming, laundry, and many other chores do not hold the same level of dread for me as grocery shopping.
I bet when you count your blessings you don’t think “wow, my body fat is such a blessing!” And for sure, I am not going to say that excess fat is what you want. I am saying that body fat can be a blessing – and that counting your blessings is key to any transformational process.
Body fat is a brilliant, biological and evolutionary component that has been key to our very survival as a species. It stores energy, insulates us, and protects our vital organs. Additionally, as modern humans, body fat can be a blessing because it gives us a point of awareness and therefore can help move us closer to body acceptance.
As summer approaches and bathing suit season looms large, inquiring minds what to know: what are some great diet tips from a personal trainer?
The best diet tip: nutrition is really a conversation about how you can harness the power of your own biochemistry given your immediate goals. If your goal is sport performance, your nutrition strategy will be wildly different than it will be if your goal is fat loss, weight loss, healing from chemotherapy, healing from illness or injury, or something else…you get the idea. Each individual and his or her goal determines what diet is best. I know this is totally NOT the answer anyone wants to hear, right? We all would love to know “the diet tip from a personal trainer” that will allow us to look great, feel great, perform better, have a great microbiome, have thick shiny hair and smooth skin, etc. As a personal trainer and coach, I can tell you first hand that “the diet” that works for everyone in every situation is the diet that you will stick to and that you choose with your coach.
This soup is packed with protein and fresh vegetables. You can use whatever greens you have on hand or add frozen veggies too. You can also easily half the soup recipe and then freeze half the meatballs for a quick dinner another night.
Course: Main Course
FOR THE MEATBALLS:
1 1/2lb.pastured grass-fed ground beef
1/2lb.ground porkor all ground beef
1/2tsp.ground black pepper
2large eggslightly beaten
1 1/3cupfresh breadcrumbs
1/2cupParmesan or Romano cheesefinely grated
2/3cupmilk or water
FOR THE SOUP:
1/4tsp.crushed red pepper flakesoptional
1 1/4cupdiced yellow onionabout 3/4 -1 onion
1 1/4cupdiced celery4-5 stalks
1 1/2cupdiced carrots3 large carrots
4clovesgarlicfinely chopped or minced
1tbsplemon juiceabout half a lemon
5cupsdark leafy greensescarole, spinach, swiss chard, or kale chopped coarsely
sea saltto taste
black pepperto taste
1/4cupfreshly chopped parsley
grated/finely shredded parmesan for serving
Preheat oven to 350 degrees.
In a bowl, combine all of the 'for the meatballs' ingredients. Using your hands, gently combine.
With a melon baller or a teaspoon, drop ~1 - 1 1/4 inch balls onto two parchment paper lined baking sheets. Using your hands, go back through and roll the meatballs into round circles, they don't have to be perfect.
Place in oven and bake for 30 minutes (swap placement of trays halfway through), or until cooked through and lightly browned. Set aside until soup is ready.
While the meatballs bake, heat olive oil over medium-high heat in a dutch oven or large soup pot.
Add the onions, celery, carrots, red pepper flakes, and garlic. Season with a little salt and pepper, and sauté until softened, about 5-7 minutes.
Add the chicken broth and lemon juice and bring to a boil. Then, reduce heat to a low simmer (medium-low heat or low heat depending on your stovetop). Simmer for about 10-20 minutes (or until meatballs are done).
Add the parsley, oregano, and the leafy greens. Stir until just wilted.
Add the cooked meatballs into the soup, taste and add salt and pepper, to taste.
Ladle soup into bowls, sprinkle with parmesan and enjoy!
The meatballs freeze well. You can make double the meatballs recipe and freeze half, or make the full recipe of meatballs (freeze half) and make half the soup recipe (for 4 people).
To freeze the meatballs: once they are cooked and have cooled, put your pan straight in the freezer. Leave them for about 1-2hrs, then take them out and throw them into a freezer bag. Squeeze out as much air as you can, and then put back in the freezer for up to 3-4 months.
Tried this recipe? Mention @coachingbyg or tag #coachingbyg!