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Fast Food that’s Actually Healthy! – McDonald’s Asian Salad.

mcdssalad
McDonald’s Asian Inspired Salad

McDonald’s is trying to get into the swing of things in terms of the healthy lifestyles. No longer just a budget burger joint; its evolving salad lineup is really taking off. The Asian-inspired salad is currently my go-to at work, because it’s got almost 30 grams of protein from the grilled chicken(do not get the fried) and edamame, 5 grams of fiber from all the veggies(bell peppers, Kale, onions), plus healthy fats from the crunchy nuts. I try to use only ½ of a packet of dressing. This salad is relatively low in sodium and carbs, and tastes great! It’s the perfect fusion of Asian and deliciousness 🙂

Nutrition Breakdown:

Asian Sesame Fusion Grilled Chicken With Only Half a Packet of Dressing
Calories: 315
Fat: 14.5 grams
Carbs: 19 grams
Protein: 26 grams
Fiber: 5 grams
Sodium: 470 milligrams

Breaking Barriers – Getting You Unstuck – Fear of Failure

Have you been working on becoming more healthy or exercising and then that little voice tells you that you know you will fail? Are you already quitting even before you start? If so then this article is to help you through that!

Henry Ford said, “Whether you think you can or you think you can’t, you’re right.”

When we anticipate failure we are giving up before we even start. It is a huge motivation killer for any type of task. I mean why even bother is you are only going to fail anyways, right? Why is it that a part of you truly believes that you won’t succeed?

How can you overcome the fear of failure? We need to experience success! We discussed this in an earlier article, but instead of saying that you want to lose 20 pounds, aim for 2 or 5 to start. Did you drink soda daily but have cut down to one glass per day or maybe none at all, that is a huge win already! Maybe you ate out for lunch at work, but lately have been bringing a healthier option into work, again you have achieved success!!

Here is something that can help you “see” these small wins! List every difficult accomplishment that you have had in the last year, or last 10 years, and look at how much you have succeeded in. You are successful and you now have proof.

Keep at this as you make goals for yourself. Break them down into smaller achievable milestones. Keep a journal of all of the things you achieved each day and the fear of failure will start to dissipate, you got this!

 

Read our other Breaking Barriers Articles:

Not Seeing Results

Boredom

 

Breaking Barriers – Getting You Unstuck – Not Seeing Results Quickly

Have you been working on becoming more healthy or exercising and then start looking at yourself in the mirror and just are not seeing the results that you want? Does it feel like there is no improvement at all? If so then this article is to help you see those results!

Gratification Nation!

Are you working out and dieting and working out more and are just not seeing results quickly enough? We are an instant gratification nation. We want it all, and we want it now! But sadly, sustained weight loss is not a quick process. It takes time to change your game plan and stay on track. You do not want to do anything that you cannot do forever, so this is not a diet, this is a healthy life change. Give up the quick fix mentality and remind yourself there are no “end-all be-all” deadlines. Slowly changing your habits to those that support a healthy lifestyle will lead to weight loss, more energy, and more!

2weeks

Take little victories!

The next time you’re not seeing the results you want as fast as you’d like and you feel that familiar tug telling you to just give up, focus on the little victories instead. Example of this – instead of saying I want to lose 20 lbs, and only that. Break it down to 2 lbs per week, or 5 lbs per month. This smaller victory will keep you in check.

Notice how much better that favorite pair of pants fit, how easy it is now when climbing the stairs, how satisfying it is to know you are taking great care of yourself, how much energy you have now, how you are demonstrating by example healthy living to your kids—if you look around, there are plenty of results that are not measured by the number on the scale. All healthy behaviors are well worth the effort and you will be a healthier happier person because of it.

Easy Sheet-Pan Beef Fajitas

Prep 15 min

Total Time 40 min

Servings 4

These oven-baked sheet-pan beef fajitas are a quick and easy compared to the classic version. The sliced beef, onions and peppers are seasoned and roasted together making this a great weeknight dinner with minimal cleanup.

Ingredients

2 cups sliced onion (1/4-inch slices)

1 medium red or yellow bell pepper (cut into 1/4-inch strips)

2 tablespoons vegetable oil

1 package (1 oz) Old El Paso™ taco seasoning mix

1 lb boneless sirloin steak (Cut into thin 1/4-inch strips)

8 (6-inch) Old El Paso™ flour tortillas

Optional:

Sour cream

Old El Paso™ Thick ‘n Chunky salsa

Chopped fresh cilantro, if desired

Lime wedges

Steps

Heat oven to 400°F. Spray 18×13-inch lipped sheet pan with cooking spray. Add the sliced onion and bell pepper. Add 1 tablespoon of the oil and 2 tablespoons of the taco seasoning mix and mix to coat. Complete by spreading mixture evenly in pan. Bake 15 minutes; stir.

Place steak into small bowl. Add to bowl remaining 1 tablespoon oil and remaining seasoning mix until combined and coated. Place on pan with vegetables. Bake 7 to 9 minutes longer or until beef is no longer pink and vegetables are tender.

Heat tortillas as directed on package. Using tongs, transfer steak mixture to serving platter or, if serving on sheet pan, carefully drain excess liquid from pan before serving.

Spoon steak and veggies onto each tortilla. Serve with remaining ingredients. Enjoy!

Quick Beef and Broccoli Stir-Fry

Who loves making something healthy and fast after a long day?  In less than 20 minutes, you’ll be eating a healthy meal all in 2 pots. Clean up is a breeze with this meal.

beef2
Makes: 4 servings
Ready in: 20 minutes

INGREDIENTS
1 tablespoon coconut oil, divided into ½ and ½
1 pound boneless round flank steak, cut into thin 3-inch long strips
2 garlic cloves, minced
1 head of broccoli, florets only chopped
1 medium yellow onion sliced
Brown rice cooked

SAUCE INGREDIENTS
1/3 cup low-sodium soy sauce
1/3 cup water
1 tablespoon maple syrup
1 teaspoon fresh ginger, finely minced

DIRECTIONS
1. In a large skillet, heat 1/2 tablespoon olive oil over medium heat. Add steak and sauté for 3-5 minutes until no longer pink. Take out of skillet.

  1. In the same pan, add garlic, broccoli, and onion, and the remaining oil, and continue to cook for 3-5 minutes.
  2. Add the beef back into the pan.
  3. In separate bowl, whisk all the ingredients for the sauce and pour into pan. Cook for 2-3 minutes or until everything is fully combined and the mixture is warm.
  4. Serve hot over brown rice.

Breaking Barriers – Getting You Unstuck – Boredom

Have you been working on becoming more healthy or exercising and  then hear that little whisper in the back of your mind telling you just how boring this all is? Does it feel like the same thing day after day? If so then this article is to help you think of alternatives to help alleviate the boredom J

How to Overcome Boredom!

Once you find a gym or food plan that you can follow, make sure to build in flexibility around those plans. This will help you from being bored quickly and then not doing the thing you wanted to do in the first place.

Eating the same foods day after day (boring salad anyone??) no matter how healthy will get you off kilter quick. Who want’s that? Change it up! Online there are so many amazing healthy recipes that are also easy to create, and delicious to eat! Take a look, try new things!

Or following the same workout routine each time you exercise, let’s say the same class, or maybe you do the treadmill only (ugh!!). Who wants that? I try to incorporate several types of activities over different days and change it up often! One day I will run, another lift weights, and maybe throw in a yoga class or group class from time to time as well. Keep changing it up and you will not get bored! What you will get is heathier, and we all want that don’t we?

Declining social invitations for fear that there will be tempting drink and food you can’t resist will lead to a boring life, and loss of social interaction is not good for anyone. Maybe eat a healthy snack before you go out to limit your hunger. I am not saying not to eat anything but limit your portions while you are out. This way you can still enjoy the food and drinks but do so sparingly. Heck I even have a cheat day where I let myself indulge a bit. Just be smart about it!

To keep things fresh and exciting get creative with your foods, with your workouts, and with your friends. Experiment with new recipes, commit to trying a new fruit or vegetable, or support group. Rather than diet in isolation, a support group can make all the difference. Commiserate and have fun with those who are going through the same thing. Keep your muscles guessing by signing up for a new exercise class  or playing with speed intervals on your next run.  Add yoga or weightlifting into your workout. And by all means, go to those social events and have fun—just be smart. Don’t show up hungry! Focus more on socialization rather than the food and make the best choices available without blowing your plan.

You got this!