Finding An Accountabili-Buddy

It can be easier to achieve your nutrition and fitness goals when you have an external resource to hold you accountable. When going at it alone, it can be tempting to put off that morning run, or take a pit stop at a fast food place because you’re SO hungry and after all, it’s only one meal…

Enter: The Accountabili-Buddy. An Accountabili-Buddy is a person who will check in with you and make sure you are still on track with your goals and tasks. It’s not one-sided; when you get an accountabili-buddy, you become one as well. Being someone else’s buddy will also help you stay on track – it might inspire you to reach for that apple after dinner, instead of a glass of wine, or give you ideas about what you need to do if you’re feeling stuck.

Here’s what we suggest – set a weekly phone call with your Accountabili-Buddy. Limit that call to 30 minutes, so you won’t be tempted to chat or stray off topic. Use those 30 minutes to celebrate your accomplishments from the previous week, as well as work through your setbacks. Your Accountabili-buddy will do the same thing, and you will both create a list of new tasks and goals for the upcoming week.

It’s ideal to have an Accountabili-Buddy who is also pursuing nutrition and fitness goals, but they do not need to be the same as yours! Remember, it’s important to focus on your whole health. Your Accountabili-buddy’s goals may be to eat more healthfully, but they may also be to take more personal time to decompress, to make sure he or she is getting enough sleep, etc. You can both encourage and support each other to pursue your own individual paths!

Just one request: Please make sure you aren’t coaching each other on health, nutrition, or fitness goals. Please consult a professional for that type of guidance so that you don’t end up backtracking!

Ultimately, it can never be a bad thing to have someone else’s support. So what are you waiting for? Go find your Accountabili-Buddy!!

If incorporating more fitness into your life is one of your goals, you can start small and still make a big difference!  Check out these 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

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EAT AS MUCH PASTA AS YOU WANT; Simply use this prep method!

If you are looking for a low carb alternative to your favorite pasta dishes, look no further than Zoodles, or Zucchini-Noodles.  In order to make zoodles, you’ll need a zucchini (or two, depending on how large they are), and a vegetable spiralizer!

Zoodles have a 3-5 minute cook time, and you can throw them right in the same pan in which you are cooking your sauce. Get ready to say hello to a quick and easy meal that makes less of a mess than normal pasta! Try this recipe, below:

Zoodle Primavera:

  • 1 or 2 Zuchinni (spiralized into zoodles)
  • Heirloom tomato, sliced
  • Onion, chopped
  • Shallot, chopped
  • Garlic, minced
  • Olive (or coconut) Oil
  • Whatever vegetables you like! (mushroom, peppers, broccoli, etc)
  • Salt and Pepper (Red Pepper flakes), to taste

Begin a light saute on your onion and shallot in the olive/coconut oil. When the onions begin to brown, introduce the minced garlic and the other vegetables you want to include in your primavera. As the vegetables cook down, add the sliced heirloom tomatoes, and cook until the tomatoes soften. Add your zoodles, mix continuously for 3-5 minutes and season to taste. Serve immediately and enjoy!

In the extra time you’ve saved preparing dinner, why not prioritize a quick workout! Check out our 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

Send us a picture of your zoodles on social media using the hashtag #zoodles. We’ll repost/retweet our favorites!

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Crockpot: The timesaving assistant you never knew you needed

If you’re like me, the last thing you want after a full day of work is to stand for another 30 – 60 minutes preparing and cooking dinner. Despite having “slow” in the title, Slow cookers, or crockpots can be the meal timesaver you never knew you needed. Whether you’re a newbie to the cooker, or you just haven’t gotten into using one yet; read on dear friends, because I’m going to save you some time! (FYI Crock-Pots are a type of slow cooker, but in general, the terms are interchangeable.)

Imagine coming home to a house that smells DELICIOUS.

Imagine coming home to a fully cooked meal… that you didn’t have to hire anyone to make.

Imagine having portions big enough for your entire family or for you to disperse into multiple meals with virtually no extra effort.

Imagine no more. This is the reality of the crockpot. A crockpot has the power to “slow cook” a meal over the course of anywhere from 2 – 8 hours (some have settings that can let you set a timer, set the temperature, and more). You can assemble a meal in the morning before you leave for work and come home to dinner, ready to eat. Or, before you go to bed, throw in some ingredients for overnight oatmeal and wake up to a hot breakfast!

Now, what you could do with the extra time you won’t be cooking? What else could you accomplish in your day?

Now that you have extra minutes in your day, check out these 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!). Change your life by managing your time and taking care of your body with the help of Fusion Wellness!

We love food and we want to know what you made! What awesome recipe did you make in your slow cooker this week? Let us know know on social media with #crockpotmagic and we’ll retweet and repost our favorites!

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Hidden Protein (AKA Not Meat)

One of the members of the Fusion Wellness team has been a lifelong vegetarian. That’s right! Born and raised. No chicken, no bacon, no steak, no turkey on Thanksgiving, or ham at Christmas. She has years of experience in finding Hidden Protein – aka sources of protein that aren’t meat! See her favorites below…

Hi all! These are my best recommendations for some great veggie protein!:

  1. Chickpeas: Chickpeas are protein rich, and can help you feel full. Toss them onto a salad, blend them into some homemade hummus or grind them with spices and make homemade baked falafel. Protein per cup: 14.5g
  2. Broccoli: Roasted, sautéed, steamed, or raw, broccoli is delicious no matter how you prepare it. My go-to is to sautée broccoli in garlic and olive oil and add a little salt and pepper (or some red pepper flakes). Top with lemon zest and you have an amazing side dish. Protein per cup (chopped): 2.6g
  3. Hemp Seeds: A vegetarian’s best friend. These seeds are pretty mild in flavor, so they go well with sweet or savory options – everything from breakfast smoothies, to oatmeal, to salads, to sauces. Protein per cup: 5.3g
  4. Pepitas/Pumpkin Seeds: Pepitas make a great, tasty snack, and they have a TON of protein, so they’ll keep you feeling nice and satisfied until you’re ready for your next meal. However don’t overdo it. While an excellent source of protein, pumpkin seeds are also high in calories and fat. Protein per cup: 12g
  5. Tofu: If you aren’t avoiding soy, tofu is a great source for protein. There are many ways to eat tofu. You can blend silken tofu into a smoothie, or drain firm tofu. With firm tofu, I like to put a block between two plates and put something heavy on top, then let the water drain for an hour or so. Next, sautée it in your favorite sauces or spices. You can add it to a stir fry, or even eat it raw! Protein per cup (firm): 20.6g. Protein per cup (soft): 16.2g
  6. Quinoa: (Pronounced Keen-Wah) Quinoa is a great grain to reach for if you’re looking to add a little bit of extra protein into your diet. With a cook time and style the same as rice, there is no extra time effort to make yourself this nutritious grain. Protein per cup (cooked): 8.1g
  7. Black Beans: Other beans are great too, but black beans can be used in SO many recipes, it’s astounding. Go simple, with beans and rice, or go big and make yourself a homemade black bean veggie burger (it’s worth the effort, I promise!). Make black bean-mango salsa, or blend it into a dip. The tasty, nutritious options are endless! Protein per cup: 15g

Best of luck, Megan B

Increasing your protein intake can help you build muscle. But that won’t happen without a workout! In under 10 minutes a day, you could be on your way to the fit body you deserve.  Check out these 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

Let us know what hidden protein you found this week using the hashtag #hiddenprotein We’ll repost or retweet our favorites!

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Fatigue Fixes for Your 5 Worst Energy-Zapping Habits

We’ve all been there – the alarm goes off, and you wake up feeling more tired than when you went to bed the night before! Or perhaps it’s 3:00 pm and you’re in the office feeling completely exhausted.

You may have habits that you didn’t even know were making you tired! See if you have any of the 5 habits below, and learn our Fatigue Fighting suggestions that will reenergize you!

1. Bad Habit: Not drinking enough water! Dehydration can lead to fatigue and that foggy feeling that keeps you from feeling present and engaged during your day. It can be so easy to grab a cup of coffee on your way out the door, grab another coffee at lunch, and at 3:00 pm you still haven’t had a single drop of water to drink.

  • Fatigue Fighter: Try this for a week: drink half your weight in ounces of water. It sounds challenging, but after a week you will feel a huge difference!

2. Bad Habit: Technology! Is your cell phone the last thing you see before you go to bed at night, and the first thing you see when you wake up? Bad news: the bright light from your cell phone (or tv or any device) tricks your brain into believing that it’s still daytime, and prevents it from releasing melatonin (a sleep-inducing hormone). As a result, your brain has a much more difficult time preparing for sleep, which means you either get less sleep than you need, or your sleep might be less restful.

  • Fatigue Fighter: No technology 60 minutes before you go to bed. Read a book. Listen to music. Take a bath. Cuddle with a loved one. But put that cell phone away and give your brain a full 60 minutes with no bright light to keep it awake. If you must check your email or messages, utilize the Night Mode setting on your phone to cancel out the blue light that is keeping your brain wired. All iPhones with the most recent iOS update have this option, and many Android phones do as well. If your phone does not have this mode, you can download the application flux (Hint- you can also download flux to your computer!)

3. Bad Habit: Office snacks! Sure, that handful of sugary candy you grab when you visit your co worker’s office may boost your energy in the short term, but inevitably after the boost comes the sugar crash! Sugar can be habit forming, so you might be tempted to go back and visit your co worker… and grab another handful… and another handful of that sugary treat. 

  • Fatigue Fighter: Bring some snacks from home that can boost your energy naturally without giving you that crash. At Fusion Wellness, we love almonds, a hard boiled egg, an apple, or some raw, crunchy vegetables with hummus!

4. Bad Habit: Sitting still for too long in front of a computer. When the deadlines are tight and there never seem to be enough hours in the day, it can be so easy to let a full work day pass you by without leaving your desk. But sitting, especially with poor posture (being hunched over a desk is pretty common), can lead to low energy levels. 

  • Fatigue Fighter: You must move, every hour, on the hour! Maybe you stand up and walk a full loop around your office, or do 10 quick push-ups. Maybe you take 3 minutes to stand up and stretch. You’ll be amazed at how much energy some light movement can give you.

5. Bad Habit: Cramming in all of your sleep during the weekend. Your body craves stability, and functions better with a more consistent bed time/wake up time. Lack of sleep affects everything from motor functions, to comprehension, to your cravings. 

  • Fatigue Fighter: Try and go to sleep within the same 30 minute window each night, and try to set a consistent alarm time. Yes, this may mean waking up earlier on weekends, but you’ll feel much better overall, and you’ll see your energy levels become much more stabilized!

Now that you have more energy, it’s time to put it to use! Did you know that you can get fit in under 10 minutes a day? Seriously! Take a moment to learn about our 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

Go and be well! Which habits did you notice? Let us know if any of our #fatiguefigher suggestions helped you feel more energetic this week! Use the hashtag #fatiguefighter, and tag us and we’ll retweet and repost our favorites!

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3 fantastic meals with 5 ingredients or fewer! (no, salt and pepper don’t count)

Running low on groceries? Don’t feel like doing a ton of meal prep? We’ve got you covered with a breakfast, lunch, and dinner option you can make with 5 ingredients or fewer!

 

pancake-640874_1920BREAKFAST: Delicious Banana Pancakes

Did we say pancakes? Yes. Yes we did.

Ingredients:

  • 2 bananas (very ripe)
  • 2 eggs
  • ½ tsp baking powder
  • Pinch of salt

 

Instructions:

  1. Combine all ingredients using a blender or mash with fork until blended.
  2. Coat a pan with a very thin layer of coconut oil, and place pan on medium heat
  3. Pour a small amount of batter. (Helpful hint: Bananas do NOT have the same consistency as a normal pancake, so keep your pancakes small. They’ll be easier to flip!)
  4. Cook on both sides until golden brown.

 

LUNCH: Quinoa Power Bowlquinoa-1243591_1920

This option is GREAT for those days when you’re short on time. If you don’t like something on this list then substitute it for something you love! Creativity can help you mix and match to create something amazing and nutritious.

 

 

Ingredients:

  • 1 cup cooked quinoa
  • ½ Avocado, Sliced
  • ½ cup cooked black beans, washed and drained
  • 2 cups spinach (raw or lightly steamed)
  • 1 tomato, diced

 

Instructions:

  1. Combine all ingredients into one awesome bowl. Season to taste.
  2. Grab a fork. Prepare your body for all that powerful nutrition it’s going to receive.
  3. Enjoy!


root-vegetables-1806919_1920

DINNER: Crockpot Stew

Set this up in the morning before you head off to work – return home 8 hours later, and behold you have a stunning, delicious stew. Slow cooker recipes are great to freeze, since they generate multiple portions.

 

Ingredients:

  • 16 oz. broth (beef, chicken or vegetable, depending on preference
  • 1 large sweet potato OR 1 large yellow potato, diced
  • 2 large carrots, diced
  • 1 stalk celery, sliced into ¼ inch thick rounds
  • 1 can of any bean of choice (white, black, navy, kidney, etc.)

 

Instructions:

  1. Place all ingredients in your slow cooker, stir to combine.
  2. Cook on high for 3-4 hours or low for 7-8 hours
  3. Season to taste.

 

A great way to maximize the effects of these healthy recipes is to make sure you’re getting in a quick sweat EVERY DAY. It takes less than 10 minutes a day, REALLY! Prove it to yourself by checking out our 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

Let’s be friends! Connect with us on social media and never miss a wellness tip!

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Why You Need to Make Time for Food Journaling

Food journaling, or keeping an accurate log of your food and drink intake has the power to change your life.

To begin, for a few days, make an accurate log of every single thing you eat and drink throughout your day. If it’s relevant, you might want to note what you’re doing while you’re eating (driving to work, watching television), or if you’re feeling a particularly strong emotion while you’re eating (eg; 2 scoops of chocolate ice cream, very stressed). You can also log your energy levels throughout the day.

After a week, you can go in and evaluate if there are any patterns you notice. Perhaps you were under the impression that you eat rather healthfully, but upon inspection you find that you snacked on sugary sweets way more than you realized! Or perhaps you correlate dips in energy throughout the day to what you’re fueling your body with? Maybe you eat healthily all day but tend to cave to sweets or carbs after dinner? If you notice something you would like to change, try another week with that change in place, and evaluate your food journal at the end of your second week. You’ll be fascinated with how much you can learn just from looking at your week in meals.

Mindfulness can be a great first step in making lifelong, sustainable changes to your nutrition. Although no one has to see your food journal but you, having an extra source to keep you accountable might begin to influence the positive changes you’ve been looking for!

Here are some helpful tips to starting and keeping a great food journal:

  • Record everything you eat. EV. RY. THING. If possible, log it as soon as you’ve eaten it, so you can get the most accurate record.
  • Do NOT cheat. Even if you feel embarrassed about that time you snuck into the freezer to grab that extra spoonful of ice cream, record it! That data can be useful to you when it comes to crafting your future.
  • If you’re cooking, include your ingredients. It may be helpful to know how your body responds to certain ingredients.
  • Log the times of your meals and snacks
  • Don’t forget your beverages! Lattes, happy hour cocktails and juices all count.
  • Log your water intake as well. Many of us spend more time drinking coffees, juices and sodas rather than water!

 

As you become aware of what you put into your body, it’s important to take a few minutes every day to put some energy out! In UNDER 10 MIN A DAY you can follow these 7 proven hacks for finally getting your body back. And, guess what, you don’t need a gym membership!

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Kitchen Time Savers: So You Can Spend Time On What Really Matters

If Beyoncé and Lin Manuel Miranda have the same number of hours in their days as we do, we know that there must be ways of maximizing and saving time in order to spend time on what is really important! There are a million “hacks” to save you time, but let’s focus on an area where people feel that they spend a lot of time – the kitchen!

Chopping a huge pile of vegetables, carefully monitoring a stew or making sure that the water stays at a simmer can be time intensive. Here are some devices that might help  you spend less time at the stove, and more time doing what you love!

  1. Mandolin Slicer – Warning: EXTREMELY SHARP BLADE. Manolin slicers are great for getting a thin, even slice on everything you run across their blades. In seconds you can make bell pepper rounds, make vegetable chips out of sweet potato, or julienne some veggies for a salad. But heed the warning: Mandolin slicers have been known to claim a fingertip or two, so make sure you use a finger guard as you slice and dice.
  2. Vegetable Spiralizer – Get this – almost anything can become a noodle: carrot, sweet potato, beet, or zuchinni (our personal favorite). Vegetable noodles tend to have a significantly shorter cook time than dried pasta noodles, and can be a delicious low carb alternative to pasta. A member of the Fusion Wellness team recently made zucchini noodles with a garlic heirloom tomato sauce. From prep to plate the cooking process was 10 minutes.
  3. Rice Cooker – If you have a busy day, it’s a set-and-forget device that will deliver perfectly cooked rice every time! If you’re cooking a meal that requires several burners on your stovetop, your rice cooker will also free up a burner and save you more space and time.
  4. Immersion Blender – If you’re making a soup or stew, an immersion blender can be a great way to help you save time (and dishes). Instead of transferring the soup from the pot to the blender in batches, blending until smooth and then reheating on the stove, use an immersion blender. Like the name suggests, you can blend right in the pot, and tackle the entire soup at once!
  5. Crockpot – The crockpot is as close to a cooking magic trick as we can think of. It’s a one stop shop and can help you make breakfast, lunch, dinner, or even dessert. All you need is a little prep time. Hate getting up early to make breakfast? Use the crockpot to make some overnight oatmeal and wake-up to a hot meal specially prepared for you! Tired when you get home from work? Before you leave your house in the morning, set up all the ingredients in the crockpot and press “go!” 8 hours later you’ll have a delicious dinner that might be big enough to serve the whole family or give you leftovers for the week! Our personal favorite crockpot meals include chili, enchiladas, curries, and turkey meatball soup!

 

Now that you’ve saved time in the kitchen, save some time on your workout too! And if you haven’t been working out, even BETTER a reason to check out our realistic, sustainable, 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

What are you waiting for? Get cooking! Let us know how much time you saved this week, with #kitchentimesave on social media:

 

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Morning Habits: Set Yourself Up For Success!

Having an effective morning routine can be a strong way to set up the rest of your day for success. You don’t even have to be a “morning person” to try some of these tips!

  1. Harvard biologist Christoph Randler conducted a study that revealed early risers are more proactive; they more readily anticipate problems, and minimize them efficiently – leading to greater success. You don’t have to get up before the sun to find success, but try waking up 30 – 60 minutes earlier that you currently do. With this newfound, more proactive time in your day you can: plan your optimal week, do one of our quick workout hacks (without a gym), make yourself healthy breakfast, or healthy lunch for later in the day! Remember to also go to bed earlier as well; take a bit of that not-as-productive evening time so that you’re not losing sleep.
  2. Visualization/Meditation: Do you have a list of a million things to do in the morning and sometimes wonder how you’re going to get through the day? Take 10 minutes to visualize what you want from your day, and envision yourself accomplishing it. This will help you prioritize what is most important, and will empower you to stay focused on reaching those goals first. Meditation is another tool that you can use to help ground yourself in the present moment. After meditating, you may walk away feeling more energized, centered, driven, or with a sharper perspective.
  3. Check something off your to-do list right away! Is there a small project you keep putting off? Do you keep meaning to go through that stack of mail?  Do it, first thing in the morning! By ticking something off, you’ll give yourself a sense of accomplishment that can motivate you and encourage productivity throughout your day.
  4. Get moving! You don’t have to be a morning workout person to get some blood flowing: stretch lightly, take the dog on a walk, or do some jumping jacks as you’re waiting for your coffee to brew!
  5. Do something you LOVE! Play your favorite songs as you make breakfast; find a podcast that brings you joy that you can listen to on your way to work; text a friend you miss to say hello. Starting your day off on a positive note can fuel you with more energy, and drive you to make more positive choices throughout your day.   

Again, if you want to really maximize your newfound 30 to 60 minutes every morning, take FEWER THAN 10 of them and try these 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

What do you do to set yourself up for success? Let us know and we’ll retweet or repost our favorites! Use the hashtag #morninghabits

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What IS Fusion Wellness?

Since the beginning in 2007, we at Fusion Wellness (originally Holistic Health Fusion) have believed strongly in helping our clients achieve health and happiness by overcoming serious or long-term health/weight-related issues. Our number one priority is to help you meet your nutrition and health goals, whatever they may be.  We specialize in digestive disorders, weight loss, and auto-immune diseases, but help with everything from dietary changes such as veganism, vegetarianism or going gluten-free; decreasing inflammation; lowering blood pressure and/or cholesterol; or even just learning what it truly means to be healthy.

We understand the frustration of trying diet after diet, tactic after tactic seeking solutions for problems that seem unsolvable.  We understand that no ONE diet is going to be successful for EVERY person.  We will fuse together different dietary theories to discover what approach works best for you at this point in your life and guide you to find the food and lifestyle choices that best support you.

Our goal is to help you to make gradual, lifelong changes that enable you to reach your current and future health goals. We begin with a “Strategy Session,” during which you’ll chat with FW Founder and Director, Monica Meadows, and from there will decide what the most effective plan of action will be.  And thanks to technology, we can support you no matter where you are! From phone calls to emails to teleclasses, it’ll be as if we’re next door neighbors!

We’re giving away a few Strategy Sessions a week: Start your journey toward increased health and happiness NOW by leaving a comment here or emailing hello@fusionwellnessinc.com