© 2015 by Jill Maher Wellness, LLC.. Proudly created with Wix.com

  • Jill Maher Wellness

New Year Goals - Consistency is Key!

For more information and help achieving your health and nutrition goals, contact me today! I work in-person, by phone, or by skype/facetime with my clients.


It's a new year...even a new decade, which means most people are setting new nutrition/exercise/health goals.


Fast forward a few weeks or months - you are doing everything right - eating clean, exercising, and missing out on a lot of fun! So, what gives when you are not losing at the rate you had hoped for?


A major obstacle to achieving that ultimate health goal is inconsistency.


You may think that you are eating healthfully most of the time, but are you really? Log your food for a couple of weeks to see! If you are eating out at restaurants multiple times per week or cheating here and there, all of these inconsistencies will (or should!) appear in your food log.


The problem with eating out too much is that it's impossible to control what's going into your food, and therefore, you have no idea what ingredients are used or how many calories those meals consist of.


A perfect example of this is recently a restaurant known for it's many "healthy" choices here in the Phoenix-area recently posted their calories...YIKES! The salad I love to order with salmon is over 800 calories!! If you are trying to lose weight and/or body fat, you need to be consistent with your food choices, and have control over what ingredients go into your food.


Cheating here and there throughout the week also slows weight loss. Writing down everything you are eating helps to spot the little cheats, and how often they are occurring. A handful of nuts or m&m's throughout the day adds up!


Another consistency wrecker is trying to follow a diet that is impossible to sustain over the long haul. Flip through any magazine, and you will find numerous trendy diets that all promise quick weight loss. An example of this is Keto - it has become very popular, and for some people they can live that way. For most people, they want to have a carb again...and definitely more than 20-50 grams of carbs! (Which, by the way is about how many carbs are in a banana). No thanks! This type of dieting can also severely limit very nutritious foods packed with lots of fiber, vitamins, and minerals.


Diets that eliminate or heavily restrict macro groups (protein, carbs, fat) generally result in people eventually gaining all of the weight back and then some. They can also lead to more serious health consequences when adhered to for long periods of time.


The last example I'm going to discuss is the lack of accountability that contributes to your inconsistency. It is tough to hold yourself accountable with weight loss. If you don't have to answer to anyone, you can always "start tomorrow." But, checking in regularly with someone holding you accountable to your nutrition and health goals makes all the difference!


For more information and help achieving your health and nutrition goals, contact me today! I work in-person, by phone, or by skype/facetime with my clients.



Mexican Fiesta Chicken Soup

Posted By: Clean Food Crush

https://cleanfoodcrush.com/mexican-fiesta-chicken-soup-recipe/


* Clean Food Crush has many more amazing recipes that are worth trying out!


Ingredients:

  • 1.5 lbs. skinless boneless chicken breasts or tenders, cut into 1” cubes

  • 1 Tbsp olive oil, or avocado oil

  • 1 Tbsp chili powder

  • 1 Tbsp ground cumin

  • 1/2 Tbsp cayenne pepper

  • 1 tsp onion powder

  • 1 tsp garlic powder

  • 15 oz. black beans, rinsed and drained if using canned

  • 15 oz. kidney beans, rinsed and drained if using canned

  • 1 cup (fresh, or frozen) organic corn

  • 14.5 oz. jar diced tomatoes with juice

  • 1 large red bell pepper, seeded and diced

  • 3 jalapenos, seeded and chopped

  • 6 cups low sodium chicken broth or stock

  • Juice from 1 fresh lime

  • Sea salt and fresh ground black pepper, to taste, about 1/4 teaspoon each Garnish ideas: fresh squeezed lime juice a handful of fresh cilantro, chopped 1 ripe avocado, diced green onions, chopped grated jack cheese, grape tomatoes halved, dollop or plain Greek yogurt, organic tortilla chips


Instructions:

1. In a large bowl, combine chicken cubes, oil, chili powder, ground cumin, cayenne pepper, onion powder, garlic powder, sea salt and pepper. Toss/stir to coat really well.

2. Heat a large skillet or cast iron over medium heat. Add in seasoned chicken and cook just until beautifully golden brown on all sides, about 3-4 minutes.


Crockpot Instructions:


1. Transfer browned chicken along with any browned bits from the skillet into to the bowl of a 4 QT slow cooker.

2. Add in the remaining ingredients except garnishes, then stir to combine. 3. Cover and cook on LOW 6-8 hours or on HIGH for 3-4 hours. (I prefer cooking this on LOW) Instant Pot Instructions:


1. Add in your browned chicken, along with any browned bits from the skillet, and all remaining soup ingredients except garnishes into the Instant Pot inner pot.

2. Give everything a good stir, and set your Instant pot to pressure cook on high. Pressure cook for 15 minutes. Manually let pressure out, covering steam with a kitchen towel. (Or allow pressure release naturally.)


Finally: Once soup is ready, ladle your soup into bowls, and allow everyone to garnish with all of their favorite toppings. Kids LOVE to choose their own toppings. Enjoy while hot!



For more information and help achieving your health and nutrition goals, contact me today! I work in-person, by phone, or by skype/facetime with my clients.


17 views