Hello Health Champions!
As I flew to Hong Kong this week, I was thinking about the 3 most important things I do each day to stay strong and live healthy.
I grew up watching my dad’s health crumble and one of my greatest motivations each day is to ensure I do everything I can to stay fit, active and balanced to be the best for Abbi, Hunter and Hope.
So my message today is for all the fellow dads out there who want to be great again with their body, energy and health. Father’s Day is only a few days away and what better time to recommit to your health.
I get that we are all busy and it’s easy to push your health aside, but that’s why the key to your health success is focusing on a 1% mindset.
As I dive into my top 3 strategies, envision the small steps you can do each day to move forward. The compound effect of those 1% steps quickly yield amazing results and most importantly a new found lifestyle. Here we go…
Strategy 1 – Create Your MRFK (Mobile Readiness Food Kit)
Skipping meals causes low blood sugar attacks and immediate sugar cravings. This is why after you miss a mid-morning or mid-afternoon meal you’re starving at lunch and dinner and the bread cravings attack.
The solution is simple, create a winning MRFK based on your favorite foods. It can be robust as my MRFK from Hong Kong below shows, or as simple as protein bars. The key is to be prepared and design a MRFK that sets you and your family up to win!
And if you want full MRFK training, check out this blog I wrote.
Strategy 2 – Eat the Foods Your Love with Balance
Eating clean and balanced is fun, as long as you love your food. This is why I did a Fun Food segment on HLN’s Weekend Express with former NFL star Coy Wire, showing all dads how simple it is to balance your meals.
Check out the segment here:
And to help you rock your food even more, here are the recipes for our 3 top Dad meals:
Western-Style Omelet with Side of Fruit
Thrive Phase and Body Confidence Approved
Grab ‘n’ Go
Chopped ham, melted cheddar cheese, fresh vegetables, and salsa come together for a hearty omelet that’s sure to fill you up without filling you out. This omelet is a perfect way to use any leftover veggies you have on hand. You can even double the recipe and gently reheat the other half of the omelet in the microwave for dinner that night or breakfast the next morning. Serve with your favorite fresh fruit for a balanced meal.
Makes: 1 serving
Serving size: 1 omelet
Calories per serving: 243
Protein per serving: 23.5 grams
Fat per serving: 7.4 grams
Carbohydrates per serving: 18.6 grams
Ingredients:
- fat free cooking spray, as needed
- 2 tablespoons chopped tomato
- 2 tablespoons chopped onion
- ¼ cup chopped bell peppers, red or green
- 1 ½ ounces Boar’s Head lean, low sodium ham, chopped
- 2/3 cup Egg Beaters
- 2/3 ounce cheddar cheese
- 2 tablespoons salsa (optional)
- 4 ounces cantaloupe, sliced or cut into chunks, or your favorite fruit
Method of Preparation:
- Heat a small nonstick frying pan over medium heat and coat generously with fat-free cooking spray.
- Sauté vegetables until tender. Add chopped ham and sauté until hot. Remove veggies and ham from pan and set aside.
- Clean pan to prevent Egg Beaters from sticking. Reduce heat on pan to medium low and coat with cooking spray. Once pan is hot, add eggs. As eggs begin to cook on the edges, use a spatula to gently push edges to the center of the pan. Tilt pan as needed to let eggs cook evenly all around.
- Once eggs are almost set, top with vegetables, ham, and cheese. Fold omelet over and heat until cheese is melted and eggs are done.
- Remove from pan and top with salsa, if desired. Serve omelet with fruit and enjoy.
What is the nutritional balance?
This recipe has a good balance of protein, carbohydrates and fat.
Turkey Avocado Wrap with a side of Pineapple
Ignite Phase and Body Confidence Approved
Grab ‘n’ Go
Short on time and need a healthy meal that requires Zero cooking, well this recipe is for you! A delicious heart healthy wrap that will balance your blood sugar and best yet takes less than 5 minutes to make! And just like the Filet meal, this recipe is awesome for the entire family too. ** If meal seems too big for women or kids, simply cut the wrap in half
Makes: 1 serving
Serving size: 5 oz Low Sodium Turkey Breast, 1 Low Carb Wrap, ½ Avocado, Handful of Pineapple Chunks, Unlimited Tomato & Lettuce
Calories per serving: 400
Protein per serving: 31 grams
Fat per serving: 14 grams
Carbohydrates per serving: 32 grams
Ingredients:
For the Recipe:
- 5 oz Low Sodium Turkey Breast (preferably Boars Head Brand)
- 1 Low Carb Wrap (preferable gluten free ** Ignite Phase Approved if Gluten Free)
- ½ Avocado (can substitute 1 slice of cheese if do not like avocado)
- 1 Handful Pineapple Chunks (can substitute another fruit if do not like pineapple)
- Romaine Lettuce (optional)
- 1 Tomato (optional)
Optional Ingredients for Flavor:
- Pink Himalayan Salt (use sparingly)
Method of Preparation:
- Lay out wrap
- Put 5 oz of Turkey on the wrap on one side to make the wrap easy to fold
- Cut the avocado in half, spoon out the avocado and put on top of turkey
- Cut tomato slices and put on top of avocado and turkey
- Add as much romaine lettuce as you prefer
- Fold wrap
- Cut wrap in half
- Cut Pineapple in half, make chunks and add a handful to the side of the dish
What is the nutritional balance?
This recipe has a balance of protein, carbohydrates and fat and makes for a complete meal.
Filet, Brown Rice & Asparagus Medley
Ignite Phase and Body Confidence Approved
Grab ‘n’ Go
Short on time and need a healthy meal that requires Zero cooking, well this recipe is for you! A delicious heart healthy wrap that will balance your blood sugar and best yet takes less than 5 minutes to make! And just like the Filet meal, this recipe is awesome for the entire family too. ** If meal seems too big for women or kids, simply cut the wrap in half
Makes: 1 serving
Serving size: 6 oz Filet Mignon, ½ Cup Brown Rice and Unlimited Asparagus
Calories per serving: 400
Protein per serving: 44 grams
Fat per serving: 15 grams
Carbohydrates per serving: 25 grams
Ingredients:
For the Recipe:
- 6oz Filet Mignon
- ½ Cup Cooked Success Brown Rice – Boil in the Bag
- Asparagus
Optional Ingredients for Flavor:
- Mrs. Dash Salt Free Herb & Spice Mix (choose the flavor you prefer)
- Pink Himalayan Salt (use sparingly)
- Add fresh lemon or lime for additional flavoring once meal is prepared
Method of Preparation:
for filet and asparagus:
- Heat up grill
- Put filet & asparagus on the grill (add any seasoning to the top of the filet)
- Cook for 3-5 minutes one side
- Flip filet & asparagus (add any seasoning/salt to the top of the filet)
- Cook 3-5 minutes on the other side
- Take off grill when cooked to your preference
for brown rice:
- Boil pot of water with bag of rice in the pot
- Cook for 8-10 minutes, depending on your rice preference
- Drain the bag and serve ½ cup
What is the nutritional balance?
This recipe has a balance of protein, carbohydrates and fat and makes for a complete meal.
Strategy 3 – Love Your Exercise and Make it a Family Adventure
One of my favorite moments each day is going to Lifetime Fitness with Hunter. We always hit some strength training and then either play a game of pick-up basketball or squash. It never feels like I’m working out, just feels like I’m loving my activity with my boy.
But our family adventures go way beyond the gym. We love to camp, bike, swim and hike and with each movement we strengthen our bodies and have incredible family time together.
Whatever activity you enjoy, focus on that rather than saying “I have to go to the gym”. Your activity should be a highlight of your day, not a dreaded chore.
Check out 3 of our most recent family activity pics:
Family Walk (I was wearing a weighted vest to increase my Heart Rate)
Family Hike (Hope in the back pack)
Family Bike Ride (Pulling Hope for more resistance)!
There you have it, 3 simple strategies to get your food and fitness rocking for Dads Day! And if you want even more education, support and tips, check out our Venice Nutrition Programs and choose the one best for you and your goals.
Happy Father’s Day to all the SUPER Dads out there and remember, there are many things you can’t control in life, but the one thing you can is how you choose to take care of yourself!
