Zinc’s Importance

Posted on January 18, 2022 by - Health Blog

What is Zinc?

Do you consider zinc in your diet? Zinc is an important element which contributes to many functions within the body. It plays a role in immunity, wound healing, and energy metabolism. The environment of your gastrointestinal tract can also influence how much zinc is actually absorbed and utilized in the body.

Zinc’s Importance

Consuming enough zinc on a vegan diet is usually no issue at all if you consume a variety of plant foods and grains. If you aren’t doing that, failing to meet the daily recommended intake can lead to some adverse health effects down the track. A deficiency in zinc could potentially lead to a weakened immune system, slowed wound healing, loss of appetite and even stunted growth. These are all obviously not ideal and can be quite serious!

Butternut Squash Breakfast Hash

Posted on January 15, 2022 by - Health Blog

Looking to switch things up at breakfast/brunch time? Then, check out this yummy Vegetarian Breakfast recipe for Butternut Squash Breakfast Hash. It tastes so yummy! We had these the other day. It was super easy to makeThanks Jeanine Donofrio over at @LoveandLemons for providing this awesome healthy recipe. 

Butternut Squash Breakfast Hash 

SERVINGS: 2

INGREDIENTS

  • 2 cups cubed butternut squash
  • 1 tablespoon extra-virgin olive oil, plus more for drizzling
  • ⅓ cup chopped scallions
  • 1 small zucchini, cut into 1-inch pieces (1½ cups)
  • 1½ cups chopped broccolini or broccoli florets
  • 2 tablespoons minced fresh rosemary or sage
  • 1 teaspoon balsamic or sherry vinegar, or fresh lemon juice
  • 1 garlic clove, finely chopped
  • 3 kale leaves, stemmed and chopped
  • 3 to 4 fried eggs
  • Sea salt and freshly ground black pepper
  • A few pinches smoked paprika (optional)
  • Thinly sliced radishes, for garnish (optional)

2021 Lessons

Posted on December 31, 2021 by - Health Blog

Reflection and Lessons

It’s that time of year when I like to go back and reflect about all that has happened. That way I can plan and prep for the upcoming new year as well as create my top 3 goals. Reflection is a great tool not just professionally, but also personally. I look at what went well, what needs improvement, and then I develop a plan of attack to do better the upcoming year. In addition, I think about the lessons I’ve learned. There were two big lessons that really stuck with me. One of the most precious 2021 lessons is to BE MYSELF!
 

Self Talk

Recently I caught myself looking in the mirror telling myself… “That shirt used to fit so much better,”
“Gosh, my midsection isn’t as tight as it used to be” (as expected seeing that I’m currently 9 months pregnant), “Where the heck did all of these gray hairs come from!?” Yep, I’m not perfect and what you see is what you get. ANDDD I too struggle. Probably because I’m human… JUST LIKE YOU.
 
What’s really empowered me (and this has been a huge lesson for me) is that I’m okay. Nothing earth shattering, right? But it’s true. I’m okay even through the storms; and that I’m not defeated, I can work through challenges, and I can love myself through them. Because after all, there is only one me! That’s exactly what I see our Transform Fit Family embracing. Becoming the best version of THEMSELVES. Living their values! Reaching for their goals! Focusing on what is important to them! Not getting side tracked and playing the comparison game!
 

Your Choice

Besides being myself/yourself, another 2021 lesson is that even though life will throw you curveballs and unexpected challenges, we have the power. We control the steering wheel. And through the challenges we have the CHOICE to stay true to our values. We have the choice to continue to RAISE the bar and GROW! And most importantly we have everything in us to rise to the occasion and become who we’ve always dreamt of being.
 
These were my 2021 lessons, let’s hear yours. What is one lesson you’ve learned in 2021?
 

More From Transform

Check out our blog on our website, Transform’s Facebook page, and our Instagram account (@TransformFitCoach) for additional fit tips, recipes and more. Speaking of Facebook, join our FREE Facebook group and your other Fit Family brother/sisters for MORE exclusive content and daily coaching on the regular (search Your Fit and Healthy Life on Facebook or click on this link).

 

Need Help?

It’s time to put yourself first. If you’re really ready to take things to the next level and crush all of your health goals, go ahead and book your complimentary breakthrough coaching call. That’s where we’ll get crystal clear on your vision, identify challenges, motivate the heck out of you, as well as provide you a roadmap to achieve your goals. Contact us here. Our team of rockstars will help you get on track,  push you past your plateau to get you rolling again, assist you with nutrient timing or assist you whatever else you need to get your habits in alignment with your goals. We’re happy to assist. We want to see you live a happy and healthy lifestyle!

Do the Work

Posted on December 25, 2021 by - Health Blog

“Stop leaving and you will arrive. Stop searching and you will see. Stop running away and you will be found.”—Lao Tzu 

COMMIT TO IT

It’s sad knowing that some of you won’t ever commit to yourself and your health fully. You won’t do the work. How do I know this? Because I did the same and I rationalized in my mind why it was okay not to do the work. What was really happening? I was scared; scared of what might be revealed about my life, the people in my life, me. Eventually, I couldn’t lie to myself anymore and I ran out of reasons to run. The same books, courses, coaches I avoided, I eventually dove into 120%. They ended up being the resources that changed my life. Finally, I committed to it and overcame my mind as well as my excuses. I did and do the work.

Tequila vs. Wine

Posted on December 21, 2021 by - Health Blog

A HOLIDAY BOOZING ENIGMA

It’s that time of year when family and friends gather to celebrate holiday festivities with one another. For some, this is a relaxing time of year filled with fond memories and social gatherings filled with merriment. As for others, it’s a dreaded time of year filled with stress and a wide range of unpleasant emotions. What do they have in common? Both scenarios tend to lend themselves to more than usual alcohol consumption during this time of the year. It’s also a leading reason why so many people pack on extra pounds between Thanksgiving and New Years. We’re not saying you can’t or shouldn’t drink, you can still partake in boozing this holiday season if you choose. As always, keep an eye out for how much and how frequently you’re consuming alcohol. Alcohol is known to lead to dehydration. It’s part of the reason why hangovers happen. With that said, let’s go over something we get asked a lot… Which one is a healthier choice: Tequila vs. Wine?