Viewing posts from: January 2016

Chimichurri Recipe – 1 Sauce, 3 Meals!

by Emma Hammond 0 comments

Nutrition Recipes Uncategorized

chickenchimichurriIn the gym, I am a big fan putting in the hard work, embracing the process & truly believe that trying to take shortcuts won't get me results! In the kitchen however, I am always seeking ways to be a bit lazy while still getting what I want. If I can skip a step or two, fine by me!! As long as the end result tastes good I am all about it.I am also relatively cheap in my grocery shopping. Don't get me wrong, I spend money on quality ingredients such as organic meats, eggs & certain veggies. Yet I still want my budget to stay on the lower side so I am often looking for ways to utilize every last bit of what I buy. I HATE throwing out food, which often leads to a bit of...creativity in the kitchen? Or as my husband call it, my special concoctions. Luckily for you this isn't that type of recipe.Technical report templatesWe found top sirloin steaks on sale at Whole Foods on Sunday & decided to cook those up but wanted a sauce to go with. We both enjoyed a chimichurri sauce at a restaurant recently & decided to give that a go. Which meant buying a big bunch of parsley, cilantro & oregano. Yes I should start growing my own herbs but I struggle with black thumb syndrome. AKA I am too damn lazy to water them daily..Instead of wasting 1/2 a bunch of each herb we doubled the recipe & ended up with a ton of sauce. We knew we didn't want steak every night this week so my brain began wondering how to reuse the extra. I saw a packet of chicken breast in the freezer & decided that would be a perfect vehicle for meal #2. This sauce is quite versatile, super easy to throw together & filled with whole food ingredients.Basic Chimichurri Recipe:

Servings: MAKES ABOUT 2 CUPSchimichurri-sauce-940
  • 1/2 cup red wine vinegar
  • 1 teaspoon kosher salt plus more
  • 3-4 garlic cloves, thinly sliced or minced
  • 1 shallot, finely chopped
  • 1 jalapeño, finely chopped
  • 1/2 cup minced fresh cilantro
  • 1/4 cup minced fresh flat-leaf parsley
  • 2 tablespoons finely chopped fresh oregano
  • 3/4 cup extra-virgin olive oil

Preparation:

  • Combine vinegar, 1 tsp. salt, garlic, shallot, and jalepeno in a medium bowl and let stand for 10 minutes. Stir in cilantro, parsley, and oregano. Using a fork, whisk in oil. Remove 1/2 cup chimichurri to a small bowl, season with salt to taste, and reserve as sauce.*Adapted from Bon Appetit recipe.*
Meal #1: Grilled Steak w/ Chimichurri Sauce, Sweet Potato Soup & Sauteed Red Wine Kale6Meal #2: Marinated Chimichurri Chicken w/ Cilantro Lime Cauliflower Rice & Spicy Broccolinichimichicken*Preparation: I simply defrosted a pack of 4 boneless chicken breast overnight, in the morning put 1/4c of the sauce in a plastic ziplock, tossed in the chicken & let it marinate while at work. When I came home I heated up my cast iron skillet to medium, added the chicken w/ extra marinade & cooked it about 10 minutes. Make sure you don't move it around to much in order to get that nice crust on the outside. We added a little extra chimichurri on top & enjoyed!Meal #3: Eggs, Leftover Steak & Potato Hash w/ Chimichurri (the hubby's breakfast recipe)IMG_0668* My husband even used up the last few bites of the steak we cooked for a breakfast treat. Steak w/ eggs & chimichurri sounds fancy for breakfast right? In reality this took about 5 minutes using last night's leftovers. It's an easy way to have a quick grab & go breakfast for the busy work week.Shockingly by the end of the week I was still not tired of any of our meals. Choosing simple ingredients that are easy to use in a multiple of ways keeps actual cook time short but variety of meals endless! Although I can honestly say, eating the same meal 2-3x a week is just fine with me. As long as I like the meal that is. Which is why I eat foods I enjoy & don't force myself to eat "superfoods" I hate. It's all about finding what works for you! Any eating plan can work if you stay consistent, but that's the struggle right? That's why you have to experiment with what makes you feel good, fits your lifestyle & gives your body what it needs. Is figuring out how to balance your busy life with healthy goals still a struggle? Email me today & let's troubleshoot together!Any favorite versatile ingredients you use for multiple meals throughout the week?Ready to receive exclusive weekly updates straight to your inbox? Sign up for my weekly newsletter to get access to recipes, new workouts & practical tips to maintain YOUR healthy balance. Click HERE to sign up today!
 

Simple Lemon & Mustard Salmon Salad

by Emma Hammond 0 comments

Recipes

One of the most common roadblocks that I work through with clients is the quick fix meal. I hear frequently from people with busy schedules, can't cook or simply don't like to. I can totally relate! Im no gourmet chef & don't care to spend much time in the kitchen during the week.Now don't get me wrong, I love food! You won't see me eating bland meals I dislike just bc they're "healthy". I eat most of my meals from home & enjoy what I eat. What I've learned to do is build a repertoire of quick fix & no cook meals that fit with my criteria for MY goals: ~ whole foods ~ high protein ~ lots of veggies ~ healthy fats ~ delicious!1937225_583253035161288_6027473260461089615_nToday's lunch checked all those boxes & is a favorite no cook flavor filled recipe! Try out this easy salmon salad for fresh flavor, a nutritious dose of healthy omega 3's & enough protein to hold you for hours. Add on top of a big bed of greens or pair with your favorite side of veggies for a well balanced meal.Lemon-Dijon Salmon Salad: 1 Can Wild Alaskan Salmon Juice of 1/2 a lemon 1tbsp Dijon mustard 1tsp olive oil S&P to tasteAny favorite no cook meals?Ready to stay up to date with the helpful nutrition, fitness & lifestyle tips? Sign up for my newsletter to never miss out on the tops ways to find your healthy balance! Click the link below, sign up & show up strong every single day: Receive Healthy Tips, Tricks & Recipes!

My Trick To Eating MORE, While Losing Weight!

by Emma Hammond 0 comments

goals Habits Nutrition Uncategorized

As much as I preach ditching the diet & balanced eating, the reality is if you are trying to lose weight it is necessary to create a caloric deficit. It is MUCH more complicated than eat less & move more! Quality of food matters, type of exercise is important & so many other factors that I will rant about another day. Regardless there may come an appropriate time to reduce your food intake in order to lose body fat. Plain & simple. You may even have to deal with a bit of hunger here & there while you try to find a balance between your energy out versus energy in.  However you should be able to find a middle ground where you can maintain a deficit while not binging on the closet pint of ice cream if left alone for 5 minutes. This is where eating more while losing weight comes in to play..201406_2335_edbgd_smContrary to most people's experiences, "dieting" can be done in a healthy, safe & not completely torturous way. Yes I know because YES I have at times reduced my calories intake in order to shed excess body fat. In fact at one point I shed over 30lbs. Trainers & health coaches struggle too! In recent years I play with leaning out for special occasions, vacations or simply to self experiment with different nutrition protocols as research. The great part of my good & bad experiments is I learned a lot about how to lose body fat, keep cravings in check, maintain strong workouts, skip the starvation/binge cycle & actually achieve the results I desired.One of the top tips I still use daily to maintain my weight is VOLUME eating. Volume eating? So eat tons of foods & still lose weight?!? Well yes, kind of! I am a person who needs to chew my food & enjoy the experience of eating. I don't get satisfied off a smoothie, I am displeased with a tiny portion I can eat in 2 bites & even enjoy fairly frequent eating. Yay snacks! The issue with that is when I consume foods that are a higher caloric bang for the buck compared to their portion size.the-oils-that-make-up-junk-foods-like-fried-chicken-make-you-feel-less-full-than-the-same-number-of-calories-eaten-in-the-form-of-fruits-and-vegetables-because-they-take-up-less-volume-iFor example I am feeling a midday snack coming on. I generally aim for a snack to be in the 200 calorie range.Option A: I could eat a 2 tbsp of peanut butter that contains around 200 calories. Delicious yes? But also disappears in one quick bite which = not super satisfying for ME.blog peanut butter spoonOption B: A cup of nonfat plain greek yogurt w/ sliced strawberries, 1/2 a tbsp of peanut butter & a cup of coffee or tea with almond milk for just under 200 calories. Delicious, takes time to eat, has texture, protein & a bit of that peanut butter I was craving.2015-03-02 16.23.15For me this is a no brainer! The fact that I have to sit down & eat the yogurt in multiple bites as opposed to eating one big spoonful of peanut butter that let's be real, I'm likely to refill, is an easy decision. Same calories but more volume for the win!It's a part of the reason I include a big ass salad every day. I know it drives my husband crazy when he has to wait 45 minutes for me to finish a salad the size of my head, after he's done in a few bites of a sandwich. Which probably had twice the calories of my salad btw.. But the time it takes to slow down & eat plus the high fiber & volume of vegetables does the trick every time.greentrucksaladI would much rather eat 100 calories of crunchy carrots & salsa than 5 potato chips. I get more enjoyment & satiety eating 1/2 a plate of roasted broccoli then 1 small scoop of mac & cheese. Having a big bowl of berries satisfies my sweet tooth more than struggling to eat just one bite of cheesecake for the same caloric amount. I also frankly don't have to overtax my willpower by trying to just eat half of the plate or just one bite of ice cream. Again that is what works for ME!527124_10150927577387486_895183356_nWhat are great foods to help fill you up, provide you lots of texture, taste & time to actually eat? Here are a few of my favorites when I feel the urge to eat but want to stick within my intake goals:Vegetables: I choose those that are non-starchy, fiber filled & that I actually enjoy!~ Big ass salads for meals (watch the cheese, heavy dressings & crunchy tortilla type toppings).~ Snack on cucumber, carrots, peppers, cooked or uncooked broccoli & dip in salsa for more flavor.~ Fill 1/2 your dinner plate with vegetables over other sides. You still get a full plate & fill up quick!thFruit: I don't believe anyone ever became obese by eating too much fruit BUT I have seen clients over do the amount they eat in a day. Hello "5 apple a day client", you know who you are.... ;)~ Try sticking with mostly berries as a great sweet tooth satisfier. I promise your waistline will thank you for overeating berries as opposed to cookies. I love dipping strawberries in yogurt mixed w/ cocoa powder!116608ee26c7cb2ca97abd909b566835Protein: If I am struggling with feeling full I lean towards filling up on protein over carbs & fats. That protein is more likely to fuel my muscle growth, recovery from workouts & less likely to be stored as body fat.~ Increase the portion of leaner meats such as chicken, turkey & fish.~ Plain greek yogurt is a great option, as I eat a full cup with 24g of protein for less than 200 calories.~ Cottage cheese is another protein filled option, if you like that lovable curd...:)~ Make a big ole smoothie if that floats your boat. Throw in some protein powder, spinach, unsweetened almond milk & berries for a lot of nutrition in~ Egg Whites are another option if trying to keep calories on the lower side. Yes I prefer to eat the whole egg BUT when I am trying to lose a few pounds I am ok with a big egg white omelet filled with tons of veggies. Especially if I know I will be going out to eat that day & consuming a higher fat meal. It's about balance!egg-white-omelet2Did notice that all of these options are REAL FOOD. Not 100 calorie packs of cookies or weight watchers muffins. No I am not bashing weight watchers per se but YES I do think when you are in a calorie deficit it's even MORE important that you include foods that have nutritional value. Empty calories = empty energy, satiety & so on that WILL lead you to being hungry & undernourished. Of course you can't sustain that! Why should you?In the end take time to learn & listen to what works for you. Not your friend, the magazine cover or newest trendy diet guru. If a diet isn't sustainable I can promise you it won't KEEP you at your goal. Try out some of these swaps & enjoy what it feels like to eat more, while getting the nutrition your body needs to do all that you ask it to do.Struggle with this concept? Email today & let's troubleshoot volume eating for you! Emma@healthybalancewithemma.com :) 

Finding Your D.E.A.L. Breakers

by Emma Hammond 0 comments

goals Habits Mindset

deal breakersLately I have had the topic of goal setting on the brain. Every day I chat with my training or nutrition clients about what their goals are for the week. I want to hear where their mind is at, ask what they feel they could improved on & help them determine realistic action items to get there. I'm constantly trying different methods to help them make the behavior changes needed to achieve their desired outcome.

Each person is a little different & responds to varying types of goal setting. One client may need a daily check in, specific tracking tools & a detailed program to follow. However another person may find that inflexible & become irritated by the restriction to where they rebel in the other direction. Challenging!!However I have found one awesome method that really seems to click with the majority of people. It's all about following the daily D.E.A.L. breaker principle. What do I mean? It's about determining the top 3 non-negotiable health behaviors you can at minimum accomplish every single day. These habits typically set you up for success in other choices you make throughout the day & as long as you hit them, you feel positive about staying on track. So what's the D.E.A.L.?DOABLE - behaviors within your control that can't be interfered with by schedule, job etc.ENERGY - choose actions that ADD to your life, not something else you "can't" have or do.ACCOUNTABILITY - what is track-able & specific you can hold yourself responsible for.LIFESTYLE - fit it within your lifestyle for the long term! This isn't an "until I reach X lbs".Water-DrinkingI absolutely practice what I preach & have my own D.E.A.L. breakers which I am fairly inflexible in achieving daily. Yes I said inflexible! My approach towards health is fairly laid back & I try to be patient with myself. I am not perfect in eating healthy, working out daily or keeping a positive mindset. Life is busy & being inflexible to sway with the day doesn't get me anywhere in the long run. Hence last night after meal planning, shopping & posting about it, I ended up at Jalapenos for dinner because I was too tired to cook. It happens!!! BUT what I did do was hit my DEAL:
  1. Drink a minimum of 8 ounces of water. For all the reasons you've heard time & time again, it makes a difference in my day & there is no reason I can't nail this one.
  2. Eat a large serving of vegetables for at least 1 meal. I am usually on the go & guilty of occasionally eating a few too many yogurts, fruit, jerky, nuts & other travel friendly foods. But I do not feel good when my veggie consumption dips so low. A meal with a large vegetable ratio reinforces my nutritious food decisions, regulates my digestion & makes me feel like I'm taking care of my body. Which matters!
  3. Move in some way. Rain, snow, heat (more common here), busy day, tired or any other excuse that comes my way may mean I can't move in the way I planned. Some days my long walk with the dog is pre-empted by rain or time that got away from me. Does that mean I can take 10 minutes to do a body weight workout, a core crusher or ever just stretch! Regardless of the activity I feel positive I did something! It makes me feel like I didn't "fall off the wagon" & that tomorrow I can hopefully move more intensely but I DID do something today. #winning
And that's it. It's only 3 items that I have control over, can achieve & that leave me feeling positive that I am practicing daily behaviors that lead towards the healthy lifestyle I strive for. I may have several other goals I want to knock out each week, many of which I achieve & some that never get checked off the to do. These D.E.A.L. breakers are a no excuses part of my life.Need some ideas? Think about the actions you go through daily that can make or break your positive habits. What triggers your success or perceived failures. Those should be your non-negiotiables. How about being in bed by a certain time, journaling for 10 minutes, having a staple breakfast, keeping a snack on hand so you make a good decision, a 30 minute walk or a big ass salad for lunch! KNOW YOURSELF! Or at least start to learn what matters to you. :)How about you? Give me 3 actions you can & will achieve every single day to boost your healthy mind, body & soul!!Ready for more healthy tips, tricks, recipes & practical solutions to find your healthy balance? Don't miss out on my weekly newsletter, filled with helpful content geared towards your needs. Sign up here to stay up to date!

New Year, New Mantra.

by Emma Hammond 0 comments

Fitness goals Habits Mindset Uncategorized

Happy-New-Year-Greetings-Best

NEW YEAR, NEW MANTRA:

2015 has come & gone, New Year's celebrations flew by & here I am 10 days into 2016. I can't say I have ever been a hardcore New Year's resolutioner. I have no problem setting goals, even lofty ones! It's fun to put pen to paper & kick off a new year feeling like I have a clean slate to make anything happen. The truth is, this year I had every intention of sitting down to reflect on the past year & make a lengthy list of all the kick ass action items I would accomplish this year.

Yet January 1st passed by & instead of overthinking the moment, I simply lived in it. Instead of worrying about whether I slipped up on my resolution week one, I focused on what I wanted to prioritize that day. What mattered most that day or week that would push me just a little closer to being the PERSON I want to be. While I want to work hard to check goals off my list, I also want to feel a certain way about the process. grow-upSAY WHAT?:Let's take my entire reason I took up running many years ago as an example. I didn't just want to run a marathon to cross the finish line, I wanted be the kind of person who dedicated themselves to consistently showing up to do the work. That was & still is my motivation & WHY behind the goal. Professionally I do want to grow my business to make money but it's what making a living off of training shows me that is my WHY behind the daily drive. I want to be the kind of person who is reaching people & making a difference in their quality of life. If I focus on doing the best job I can with every client who comes my way I am achieving the goal of growing my business while focusing on being the person I want to be in the process. Make sense?I connected much more with the idea of deciding what kind of person I want to be in 2016. If focus on that mantra in every action I take each day, on every to do list I make & with how I put myself out there then 2016 would be everything I wanted it to be. So I thought hard about choosing one word to be my mantra this year that was congruent with my personal, professional & lifestyle goals...23748-Be-FearlessEvery goal I had was about putting myself out there, reaching for what I wanted & not being scared to do so. It wasn't the goals in 2015 that held me back, it was the fear or failing at something I cared about. But guess what? We are all going to fail...so what! Even when I have failed at a task I've learned something valuable along the way. It wasn't a waste. So that's my mantra for 2016...FEARLESS is the way I will make my actions congruent with my goals. Instead of asking myself did I keep that resolution, I will ask if I acted fearlessly in the pursuit.Did I not write that blog, reach out to a client, take a new course, share new information, try out a new workout, avoid a new food or even skip a workout out of fear?

Fear of:

  • failure
  • missing out
  • being judged
  • being wrong
  • not following the crowd
  • having a freaking voice
  • or sharing a different outlook that people may disagree with!
Those are all honest fears I have in all areas of my life. It's not the outcome that even holds me back, it's that lingering fear of taking the leap. If I choose to act fearlessly, regardless of the outcome I can feel awesome about that.So what does that mean for Healthy Balance this year? MORE real life talk, tips, workouts, advice, struggles & putting myself out there to share all that I can to help everyone live up to their mantra. Building a community to help us all dream, act & enjoy living FEARLESSLY.

QUESTION:

I challenge you to share you one word theme! Ask the tough question & dig deep. Beyond the checklist, WHO do you want to be in 2016??