My Plate Tip - Make Half the Plate Fruits and Vegetables

Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. 

My Plate Tip - Avoid Oversized Portions

Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal. 

My Plate Tip - Enjoy Your Food, But Eat Less

Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories. Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough. Visit ChooseMyPlate.gov to learn more. 

Get Moving - Training Periodization

Our personal training participants progress through a training approach known as periodization. This method changes the workouts regularly to keep our bodies surprised and avoid the dreaded fitness plateaus. Fitness plateaus occur when our bodies adapt to the athletic routines we participate in over-and-over again. This is known as athletic adaptation.

There are numerous ways to regularly change a training program that will not only add variety to keep things interesting, but will serve to "shock" the body with a new approach. For example:

1. Light weight (or bodyweight) and a high number of reps (12-20)

2. Heavy weight (kettlebells or sandbags) and a low number of reps (4-8)

3. Increasing or decreasing the speed for completing a rep

4. Changing the order for exercises, warm ups, or cool down

5. Increasing or decreasing the rest between sets, movements, or training sessions

A study published in the journal Medicine & Science in Sports by the Human Performance Laboratory at Ball State University shows that a periodized strength-training program can produce better results than a non-periodized program. Without boring you with the details, here is the conclusion drawn by the study results for the 34 women that participated...

The women participating in the periodization program gained more lean muscle, lost more fat, and increased their strength compared to the non-periodized group after 12 weeks.

Michael Ockrim is committed to helping participants achieve incremental progress. Periodization training is one of the tools used to enable program participants to make that incremental progress. Interested in experiencing periodization training? Connect with us and discuss your needs on a Health Plan!

Get Moving - Gaining Weight Despite Working Out

I was recently asked: "why have I noticed weight gain after training for the past few months?" Great question! The answer is fairly simple - muscle weighs more than fat.

Most of our fitness programs focus on increasing muscular strength and endurance. This leads to increased muscle mass, and ultimately, an increase in overall bodyweight. This increase in weight is a good thing!

There are other negative factors that might also be contributing to weight gain, however. Let's start with five reasons other than diet and exercise that one might be gaining weight - starting with the least common and working towards the most common.

Menopause

In addition to hormonal changes that can trigger hunger, depression and poor sleep, aging causes a natural slowing of the metabolism. One way to counteract the increase in body fat is to increase lean muscle mass, subsequently increasing the metabolism and ultimately the caloric burn rate. Most of our fitness programs focus on strength training that will increase lean muscle mass.

Medical Condition

Some people are afflicted with specific medical conditions like Cushing's Syndrome or hypothyroidism (less common) that can cause weight gain. When people are feeling abnormally tired or fatigued, experience swelling, a hoarse voice, intolerance to cold, or headaches, they can request a test from their doctor that will determine if they have one of these medical conditions.

Medications

Weight gain of more than 5 pounds within one month, without a change in lifestyle, can occasionally be traced back to the medicine cabinet. While not all drugs have the same effects on all people, some prescription drugs can cause gradual weight gain - for a variety of factors. If you suspect your medication is causing weight gain, talk to your health care provider to see about changing your prescription. But whatever you do, DO NOT go off of your medication without seeking medical advice.

Stress

Emotions and our overall mood are affected by stress. Stress can push our bodies into a survival mode that causes the body to flush out weight-gain inducing hormones, slow the metabolism, and store fuel (like fat). Some of us also self-medicate with food to cope with stress. Consistent exercise will release feel-good hormones that counteract stress and relieve tension. Being active regularly also serves as a mental diversion from that things that are causing the stress. Stick with our training programs and stay out of the food pantry!

Poor Sleeping Habits

Lack of sleep causes mental and physical stress on our bodies. Stress often promotes weight gain (see above). There are also more hours spent awake that lead to snacking and increased beverage consumption. This increase in calories can add up significantly over time. Need to learn more about how to sleep consistently? See our blog post on Sleep Tips for Adults.

Eat Healthy. Be Active Regularly. Sleep Consistently.

Get Moving - What Does TRX Stand For

Many of the Health Coaching fitness sessions incorporate TRX suspension training. The question that often arises is: "What does TRX stand for?" Great question! Simple...

  Total Body

  Resistance

eXercise

Suspension training systems like TRX, Jungle Gym, or training rings focus on movement efficiency - not muscle development. Human bodies do not function as individual muscles, but rather as a connected chain of muscles that - when properly conditioned - work in unison. Have you ever tried to open a car door using just your hand?

Suspension training systems emphasize whole body movementsthrough all of the planes of motion. These movements use bodyweight to develop flexibility, coordination, mobility, muscular strength and endurance.

Interested in getting started on a suspension training program at home or on the road? Visit TRXtraining.com/shop/gear to purchase a system. They pack great into travel bags!

Interested in trying a TRX-focused training session? Connect with Hinsdale Health Coach Michael Ockrim. We will introduce you to the basic of suspension training in a safe and effective manner. There are multiple levels and variations for each exercise that enable participants to find the appropriate challenge.

Eat Healthy. Be Active Regularly. Sleep Consistently.

Easy Healthy Recipes - Flank Steak Roll with Spinach and Garlic

PREHEAT OVEN TO 400 DEGREES

KITCHEN STRING REQUIRED

This recipe is easy to prepare, yet impressive when served to friends an family. They will think you spent hours in the kitchen! Be sure to buy grass-fed steak for a deep, rich flavor. As always, feel free to play with the vegetables to vary color, texture, and flavor. Swap arugula for spinach or carrots for pine nuts. Enjoy!

INGREDIENTS

1 Pound organic grass-fed flank steak

2 Tablespoons organic unfiltered olive oil

1/4 Cup organic whole wheat panko bread crumbs

1 Tablespoon organic toasted pine nuts

2 Tablespoons organic red wine vinegar

2 Cloves organic garlic passed through a press

1/4 Teaspoon organic sea salt

1/4 Teaspoon organic red pepper flakes

1 Bag or bunch organic spinach washed and dried

DIRECTIONS

1. Preheat oven to 400 degrees

2. In a small bowl, combine bread crumbs, pine nuts, vinegar, garlic, salt, and red pepper flakes

3. Grab a carving knife and slice the steak, starting on one of the long sides, almost in half, so it opens like a book

4. Add the bread crumb mixture to inside of steak, leaving a 1" border along edge. Add spinach on top of bread crumb mixture. Close steak and roll up. Tie crosswise at 1" intervals with kitchen string.  

4. Cook on a baking sheet for 30 minutes for medium-rare. Add 5 minutes for medium; add 10 minutes for medium-well. Remove from oven, cover with foil tent, and allow to rest for 10 minutes. Enjoy! 

Easy Healthy Recipes - Whole Wheat Risotto with Scallions, Asparagus, and Peas

Looking to punch up the flavor in your pastas? Add scallions! They are a strongly, pleasantly flavored green onions. They are great for both cooking into dishes or adding at the end as a flavorful garnish. The recipe below can be eaten as a main dish, side dish, or as a base for seared chicken, beef, or fish. Enjoy!

INGREDIENTS

1 Pound bag organic whole wheat risotto

2 Tablespooons organic unfiltered olive oil

2 Tablespoons organic grass-fed butter

1 Clove organic garlic passed through press

2 Organic shallots diced

1 Bunch organic asparagus with rough end of stalks trimmed and sliced 1/2" thick on the bias

1 Cup organic cage-free chicken stock

2 Cups organic frozen peas

1 Tablespoon organic dried basil

2 Tablespoons organic Italian flat leaf parsley finely chopped

1 Teaspoon organic lemon zest

Organic sea salt and ground pepper to taste

DIRECTIONS

1. Prepare risotto per directions on bag

2. Heat olive oil in large pot over medium heat. Add scallion, shallot,  asparagus, dried basil, and garlic. Cook until onions are translucent. 

3. Turn heat to high and add chicken stock and frozen peas. bring to a boil. Reduce heat to low and simmer 2-3 minutes.

4. Add butter, parsley, lemon zest, salt,bpepper, and cooked risotto. Enjoy!

Easy Healthy Recipes - Spicy Spaghetti in Red Sauce

This is a classic starter recipe. What makes it ideal is that once you are comfortable with the basics of preparing this pasta, it is easy to add various meats, veggies, and flavors to make it your own. Serve with a unique pasta or interesting meat, and voila!, you are a culinary genius!

INGREDIENTS

1 Tablespoon organic unfiltered olive oil

1 Tablespoon organic grass-fed butter

1 Tablespoon organic soy sauce

2 Cloves organic garlic passed through a press

1 Organic yellow onion diced

1 Organic spicy pepper like banana, jalapeño, chili or super-hot habanero seeded and diced

1 Bunch fresh organic basil leaves finely chopped

Organic sea salt and freshly ground black pepper to taste

1 Pound organic whole wheat pasta like spaghetti, fusilli, shells, penne, or linguini

1 Can organic diced tomatoes in BPA-free can

2 Tablespoons organic grass-fed Parmesan cheese

DIRECTIONS

1. Boil water in large pot. Add pinch of salt and pasta. Cook until al dente

2. Heat olive oil in large pot over medium heat. Sauté onion, garlic, and pepper until onion is translucent.

3. Add basil, tomatoes, butter, and soy sauce to pot. Mix thoroughly.  

4. Strain pasta and add to pot. Mix thoroughly. Serve topped with fresh Parmesan cheese. Enjoy! 

Easy Healty Recipes - Persian Beef Stew

This hearty recipe is a perfect alternative for chili on crisp fall and winter evenings. It is lean, filling, and flavorful. Serve over an ancient grain like Farro, sorghum, or spelt. And be sure to have an accompaniment of fresh, seasonal vegetables. Enjoy!

INGREDIENTS

3 Tablespoons organic unfiltered olive oil

1 Medium organic yellow onion diced

1 Pound grass-fed bison cubed

Spice Mix for Meat - Combine:

2 teaspoons organic paprika, 1 teaspoon organic cayenne pepper, 1 teaspoon organic cinnamon, 1 teaspoon organic freshly ground black pepper, 1 teaspoon organic cumin, 1/2 teaspoon organic nutmeg

2-1/2 Cups organic free-range chicken stock

2 Tablespoons organic parsley finely chopped

4 Organic scallions chopped

1 Can 14 ounces organic red kidney beans in BPA-free can

1 Teaspoon organic turmeric

1 Organic lemon squeezed for juice

Organic sea salt and pepper to taste  

DIRECTIONS

1. Heat olive oil in large pot over medium heat. Add onion and cook until translucent.

2. Add meat and cook until just browned (do not over cook!). Add Spice Mix for Meat and mix thoroughly.

3. Add chicken stock and bring to a boil. 

4. Drop heat to low and simmer uncovered for 5 minutes. Stir occasionally. 

5. Add parsley, scallions, beans, turmeric, lemon juice, sea salt and pepper. Stir to mix thoroughly. Enjoy!

Easy Healthy Recipes - Potato Soup

Some foods a just plain comforting. Creamy potato soup clearly falls into that category. While it is not the healthiest of soups, it can be cleaned up to reduce some of the health killers, without sacrificing flavor. 

INGREDIENTS

4 Slices pastured bacon cooked and crumbled

1 Organic medium yellow onion diced

6 Cups free-range chicken stock

2 Pounds organic baking potatoes peeled and cubed

2/3 Cup organic grass-fed butter

3/4 Cup organic whole wheat flour

4 Cups grass-fed whole milk

1 Teaspoon organic sea salt

1 Teaspoon freshly ground organic black pepper

1 Cup organic cooked ham diced

1/2 Cup grass-fed organic sour cream

2-1/2 Cups organic grass-fed sharp Cheddar cheese shredded

4 Organic scallions sliced DIRECTIONS

1. In large pan, cook bacon over medium heat until crisp; drain on paper towels. Crumble bacon; set aside. Reserve 2 tablespoons drippings in pan. Cook onion in bacon drippings over medium-high heat until translucent. 2. In large pot, mix onion, chicken stock and potatoes. Heat to boiling; reduce heat. Cook until potatoes are very tender. 3. Add butter to onions and melt butter over low heat. Stir in flour with whisk until smooth. Cook and stir 1 minute. Gradually stir in 2 cups of the milk. Pour milk mixture into potato mixture. Add remaining 2 cups milk, the salt and pepper. Cook over medium heat, stirring constantly with whisk, until mixture is thickened and bubbly. 4. Stir in ham, half of the bacon, the sour cream, 2 cups of the cheese and halfof the green onions. Cook until thoroughly heated and cheese is melted. Serve sprinkled with remaining bacon, cheese, and green onion. Enjoy!

Easy Healthy Recipes - Teriyaki Salmon

Wild-caught salmon (avoid the farm-raised stuff) is a great source of omega-3 fatty acids, protein, and oil. Incorporate fresh water fish into your diet consistently. Look for the healthiest alternatives like wild-caught salmon, pole-caught tuna, wild-caught sardines, mackerel, anchovies, oysters, and halibut. The recipe below is for a teriyaki marinade. Top with roasted sesame seeds for a boost of calcium, an serve with loads of fresh vegetables like bok choy, snap peas, and carrots. Go easy on the rice and opt for a variety high in dietary fiber (3 grams per serving or higher) like long grain brown rice. Enjoy!

INGREDIENTS

1/4 Cup tap water

3 Tablespoons organic soy sauce

1 Tablespoon organic lemon juice freshly squeezed

1 Tablespoon organic sesame or unfiltered olive oil

1 Tablespoon organic brown sugar

1/4 Teaspoon organic freshly ground black pepper

1 Clove organic garlic passed through press

DIRECTIONS

1. Whisk all ingredients in a small bowl. Pour half of mixture into an air-tight container. Place two salmon fillets into container (about 1 pound). Pour remaining mixture on top. Marinade at least one hour, and no more than 12 hours.

2. Remove salmon from marinade and reserve liquid. Grill or cook in a cast-iron skillet over low heat for 3 minutes. Flip salmon and cook another 3-4 minutes until fish is flakey and no longer translucent.

3. Remaining marinade can be boiled and used as a sauce. In small sauce pan, heat marinade to boiling, stirring constantly. Cook for 1-2 minutes. Enjoy!

Easy Healthy Recipes - Rutabaga

When the chill of winter sets in, it becomes challenging to find fresh vegetables to enjoy. Root vegetables like rutabaga, sun chokes, parsnips, and beets are kept in the ground until the first frost. This makes them fresh and abundant when most veggies are a distant farmers market memory. The recipe below is quick and simple. Serve with lean protein and some organic fruit. Enjoy!

INGREDIENTS

1 Medium organic rutabaga

1 Tablespoon organic grass-fed butter

1 Tablespoon organic unfiltered olive oil

1 Clove organic garlic passed through press

Sea salt and pepper to taste

DIRECTIONS

1. Remove the ends and tough outer skin from the rutabaga. Grate the rutabaga.  

2. Steam the grated rutabaga in a fine mesh strainer over a medium pot with  1-2" boiling water for 5 minutes.

3. Remove water from pot. Add olive oil, butter, and garlic to pot. Sauté 1 minute. Add rutabaga and sauté another 1 minute. Add sea salt and pepper to taste. Enjoy!

Easy Healthy Recipes - Asian Chicken Stir Fry

Stir fry is an opportunity to really play with flavors. Dial up the heat, the sweet, or anything in between. Add lots of fresh veggies, fresh ginger, and fresh garlic. Swap or add veggies to the list below. Some great options are cauliflower, snow peas, zucchini, celery, peas, bok choy, cabbage, shelled edamame, or water chestnuts. Enjoy!

INGREDIENTS

1 Pound organic cage-free chicken breast

1 Pound organic mushrooms

1 Large organic red bell pepper

1 Large organic leek

1 Head organic broccoli  

2 Large organic carrots sliced thin

2 Cloves garlic passed through press

1 Tablespoon organic unfiltered olive oil

1 Teaspoon organic freshly grated ginger

2 Tablespoons organic soy sauce

2 Tableapoons organic grass-fed butter

2 Tablespoons organic sesame seeds

DIRECTIONS

1. Slice chicken and vegetables into bite size pieces

2. Heat oil in large pan over medium heat. Sauté chicken, vegetables, and garlic until meat is cooked through.

3. Add soy sauce, butter, ginger, and sesame seeds. Stir to coat. Simmer 1 minutes. Serve over Soba noodles, rice, or...more veggies. Enjoy! 

Easy Healthy Recipe - Baked Ziti

Crunchy. Gooey. Savory. Sweet. Perfect! This healthy version of Baked Ziti will have your kids begging for more! Serve with a large spinach salad topped with plenty of nuts and seeds.

PREHEAT OVEN TO 350 DEGREES

INGREDIENTS

1 Pound grass-fed beef

4 Large organic carrots shredded

1 Small organic yellow onion diced

4 Cloves organic garlic passed through press

2 Tablespoons organic unfiltered olive oil

2 Fourteen ounce cans organic crushed or diced tomatoes

1 Cup organic chicken stock

1 Tablespoon organic oregano

1 Tablespoon organic basil

1 Tablespoon organic sea salt

1 Tablespoon organic paprika

1 Teaspoon organic ground black pepper

2 Cups organic grass-fed mozzarella cheese

16 Ounces organic whole wheat ziti pasta

DIRECTIONS

1.  Heat olive oil over medium in large pan. Cook beef, carrots, onion, and garlic until meat is browned. Stir in oregano, basil, salt, paprika, and pepper.

2. Stir in canned tomatoes and stock. Add pasta and simmer 30 minutes or until pasta is al dente.

3. Pour pasta into a greased baking dish. Sprinkle with cheese. Bake in over for 20 minutes until brown and bubbly. Enjoy! 

Easy Healty Recipes - Turkey Tacos

Red meat is absolutely part of a healthy diet. We need variety, however, for both nutritional needs and culinary diversity. The recipe below can be used with other lean proteins like ground pork, ground chicken, ground bison, or even ground lamb!

INGREDIENTS

1 Pound organic cage-free ground turkey

1 Cup grated organic carrot

1 Cup grated organic apple

1 Cup grated organic zucchini

1 Cup organic salsa or pico de gallo

1 Teaspoon organic sea salt

1 Teaspoon organic papeika

1/2 Teaspoon organic dried sage crushed between fingers

Whole wheat tortillas

DIRECTIONS

1. Heat pan over medium heat and cook turkey until brown. Season with sea salt, dried sage, and paprika. Add salsa and mix thoroughly. Spoon into tortillas 

2. Add carrot, apple, and zucchini to tortillas. Enjoy!

Easy Healthy Recipes - Beans and Greens

The Brits love beans on toast. While the quality and flavor vary widely across Britan, it is a savory comfort food that can be made healthy. Use canned beans and the recipe below instead of canned baked beans. Serve on a whole wheat baguette with a spinach and chicken salad.

INGREDIENTS

2 Tablespoons organic unfiltered olive oil

1 Small organic yellow onion diced

1 Clove organic garlic passed through press

1/2 Cup organic catsup

1 Tableapoon organic Grade B maple syrup or organic honey

1 Tablespoon organic Dijon mustard

1/2 Cup tap water

2 Cans (15 ounces each) organic Cannellini beans

DIRECTIONS

1. Heat olive oil in large pan over medium heat. Sauté onion and garlic until translucent

2. Add catsup, maple syrup, mustard, water, and beans. Heat thoroughly. Remove from heat and allow to rest 5 minutes. Enjoy!

Easy Healthy Recipes - Seared Chicken Breast

When I need strength and energy, like before a long workday or for a workout, I eat chicken. For me, no other form of protein gives me better muscular performance than chicken. The recipe below is quick and easy. My family enjoys this many mornings for breakfast. Serve topped with Smashed Avocado (recipe on blog), some fresh fruit, and plenty of vegetables. Note the portion sizes in the photo above!

INGREDIENTS

2 Organic cage free chicken breasts

Sea salt, fresh ground pepper, and paprika to taste  

Organic unfiltered olive oil in a Misto - or other spray oil

DIRECTIONS

1. Heat cast-iron pan over high heat until smoking hot - about 5 minutes 

2. Pound chicken between plastic wrap until both pieces are similar thickness

3. Season chicken on both sides with salt, pepper, and paprika. Spray both sides of chicken with oil.  

4. Place chicken into pan, cover, drop heat to low and cook for 3 minutes. Flip, cover, and cook another 3 minutes. Remove chicken from pan and allow to rest, covered with aluminum foil for 5-10 minutes. Enjoy! 

Easy Healty Recipes - Fruit Salad Dressing

Fresh, in-season fruit is delicious! Eat more fruit. Eat it raw. Eat it baked, broiled, or grilled. However you enjoy fruit, get more into your diet! Here is a simple recipe for adding a little flair to basic fruit salad. Use whatever fresh, seasonal fruit is available. Do not be afraid of getting creative with the flavors. Try cayenne pepper, sea salt, nutmeg, or garlic. Have fun!

INGREDIENTS

1 Large bowl of fresh seasonal fruit cut into bite-sized chunks

1/2 Teaspoon organic Vietnamese cinnamon ground

1 Teaspoon organic vanilla extract

1/2 Organic lemon juiced

DIRECTIONS

1. Cut fruit into bite-sized chunks and place fruit into a large bowl

2. Uae fork to whisk cinnamon, vanilla, and juice from lemon in a small bowl

3. Mix fruit and dressing together. Enjoy! 

Easy Healthy Recipes - Artichoke Dip

Artichokes are extremely healthy vegetables that are a great source for folate, dietary fiber, vitamins C and K. And they are packed with antioxidants! Prepare this healthy recipe below and enjoy on rye bread or as a veggie dip.

PREHEAT OVEN TO 350 DEGREES

INGREDIENTS

1/2 Cup organic mayonnaise

1/2 Cup organic freshly grated Parmesan cheese

15 Ounces organic artichoke hearts, drained

DIRECTIONS

1. Preheat oven to 350 degrees

2. Drain artichokes and squeeze each one to remove excess liquid

3. Finely chop artichokes into small pieces

4. Mix mayonnaise and Parmesan cheese in a medium bowl

5. Add artichokes to bowl and mix ingredients together  

6. Spread into a medium baking dish. Bake in the oven 20 minutes or until brown and bubbly. Enjoy!