Defloured

  • flour suguar

Coach Erik here:

One of the single greatest things you can do for your health and waistline is to cut back on the amount of refined carbohydrates in your diet. Meals /snacks rich in these high glycemic foods lead to a sudden surge in insulin levels and are associated with weight gain, inflammation and many chronic illnesses. Examples include; white bread, white pasta, baked goods made from refined flour and refined sugar in it’s various forms.

Vitamin and fiber rich foods such as brown rice, whole oats, and sweet potatoes offer a powerhouse of energy producing carbohydrates as well as a supernova of health and wellness benefits.

Challenge: This week I challenge you to limit the amount of refined carbohydrates you eat. Instead ride with sustained energy/health producing foods like brown rice, whole oats and sweet potatoes. Notice how good you feel and be sure to tell me about by adding a comment below.

Live Fit & Be Well,

Erik

 

 

Erik Hajer is an award-winning trainer, life coach, presenter and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com 

 

 

 

 

 

 

 

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Want to Feel More Energized, Focused & Happy? Eat These.

Coach Erik here: What you eat has an immediate impact on how your feel, your productivity and as your overall health and wellness. My offering today is my top three go to foods for feeing more happy, energized and focused.

 

avacado   1) Avocado: A nutritional juggernaut, avocado is rich in energy producing monounsaturated fat and vitamin b-12. Also avocado’s high fiber content provides lasting energy throughout the day.

 

spiniach 22) Spinach: A symptom of vitamin deficiency is lethargy and fatigue. Nutrient dense spinach covers many of the bases. Also, dark green leafy greens like spinach and kale are both high in potassium and magnesium, which are electrolytes that support your energy and focus.

 

almonds-face-packs    3) Raw Almonds: The protein, fiber and healthy fats found in raw almonds are great for sustaining energy and focus. Also, almonds contain tryptophan, an amino acid that helps to relax your body, de-stress and increase your mood.

 

Take away: Need a boost of happy, energy and focus? Avocado, spinach and raw almonds delivers!

 

Erik Hajer is an award-winning trainer, life coach, presenter and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com

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How to Easily Cut 500 Calories Per Day

smallplates

 

 

Coach Erik here: 

 
When it comes to weight management consider using a smaller plate. Studies show replacing a 12 inch plate with a 10 inch plate can reduce your caloric intake by up to 500 calories. And you won’t feel any less satiated researchers say.
 
Take away: A simple way to create mindfulness around food while managing your caloric intake is to use a smaller plate. Give it a try and let me know how it goes! 

 

About: I want to help you live a fit and happy life you love. I am an award-winning trainer, life coach, presenter and author who has helped people take inspired action since 1995. 

Free tips and tools abound @: http://erikhajer3.wpengine.com

 

 

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Get Hot & Get Healthy w/ Chili Peppers

chili peppersCoach E here:

The superfood superhero of the day is peppers. Peppers contain a powerful healing compound called capsaicinoids. This is particularly true of chili peppers which derive their heat as well as their anti-inflammatory, analgesic (pain relieving), anti-cancer, heart healthy effects from high levels of capsaicinoids.

In addition chili peppers:

1) Can assist in the weight loss process through increased fat utilization.

2) Are loaded with disease fighting antioxidants.

3) Contain 2x the amount of vitamin C found in citrus fruit.

4) Can help relieve headaches.

5) May relieve symptoms of arthritis

6) May help prevent chronic sinus infections.

7) May help prevent intestinal disease/discomfort.

Almost any dish can benefit from a small amount of hot chili peppers. I invite you to consider adding them to soups, stews, chili, stir- fry, salads and salsas.

Take away: Add small amounts of chili peppers to your diet and enjoy the zesty taste and powerful healing benefits.

 

Get hot and get healthy!

 

Erik Hajer is an award-winning fitness and wellness coach and author of the book, LIVE FIT AND BE WELL: A Personal Transformation Workbook. (Amazon: http://amzn.to/t3z97A ) In addition to training for life, he is a 13-time marathoner and 5- time Ironman Triathlon finisher.

Connect with Coach Erik and the Fit and Well Tribe online at http://erikhajer3.wpengine.com There you will find community, support, inspiration, and awesome training videos too! 

Please pass this along to anyone you know who may need a boost.

 

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Superfood Superhero: Quinoa Porridge

quinoa super porrage

 Coach Erik here:

 

This weeks superfood superhero is a recipe for my quinoa porridge. This delicious superfood mix is a nutritional juggernaut that will give you that morning pow! 

 

Coach E’s Quinoa Super Porridge:

1) ¼ cup Arrowhead Mills Quinoa & Whole Grain Rice Cereal http://bit.ly/YHYP7u

2) 2 Tablespoons Chia seeds

3) 1 teaspoon Agave Nectar or 1/4 cup fresh fruit 

 

Benefits:

– Easy and delicious morning meal

– Protein rich

– Loaded with disease antioxidants  

– High in vitamins and minerals especially B5 helps with the production of energy

– Great source of omega- 3  associated with weight loss, disease prevention feelings of well-being

–  High fiber content keep you feeling satiated

 

 Enjoy!

 

Erik Hajer is an award-winning fitness and wellness coach and author of the book, LIVE FIT AND BE WELL: A Personal Transformation Workbook. (Amazon: http://amzn.to/t3z97A ) In addition to training for life, he is a 13-time marathoner and 5- time Ironman Triathlon finisher.

Connect with Coach Erik and the Fit and Well Tribe online at http://erikhajer3.wpengine.com There you will find community, support, inspiration, and awesome training videos too! 

 
Please pass this along to anyone you know who may need a boost.

 

 

 

 

 

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Going on the Juice

 

Coach Erik here:

The news is chock full of professional athletes who have used performance enhancing drugs (juicing) to take their performance to the next level.

I have to come clean, I’ve been “juicing” lately. However, my version of juicing has nothing to do with injecting drugs into my bloodstream. The juice i’m taking consists of an assortment of super fruits and vegetables that I have blended into a potent and powerful super shake (see recipe below.)

My invitation today is to start (or continue) juicing. It’s a game changer. The benefits to your health, energy and overall feeling of well-being are mighty!

Live Fit and Be Well,

Erik

 

Coach E’s Green Power Shake (Makes around 3 servings.)

Blend:

1-cup water

1-cup spinach leaves

1-cup kale

1/2-cup wheat grass

1/2 cup chopped orange

1/2 cup chopped green apple

1/2 cup chopped banana

1/2 cup green grapes 

1 tablespoons ground chia seeds

1-tablespoon flaxseed

Enjoy!

 

Erik Hajer is an award-winning trainer, blogger and author of the book, LIVE FIT AND BE WELL: A Personal Transformation Workbook. (Amazon: http://amzn.to/t3z97A) In addition to training for life, he is a 13-time marathoner and 5- time Ironman Triathlon finisher.

 www.coacherik.com

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Happiness Diet

Coach Erik here:

50 million Americans go on a diet each year. For most of us the goal is to lose weight, however I offer what we really want deep down is to feel happy, empowered and loved. We’ve been brainwashed into believing that once we hit our goal weight we will achieve these powerful emotions that we all crave. The reality is happiness, empowerment and self- love is the most powerful transformation diet there is.

Following a plan that prescribes strict diet and exercise rules eventually causes most people to rebel and give up. Imagine, instead how it would feel to transform by developing a sustainable and enjoyable lifestyle that unlocks your potential. Imagine how it would feel to have explosive energy, abundant vitality, and look fantastic to boot.

Take away: We don’t want to lose weight. We want to feel, happy, empowered and loved. The irony is when we work on feeling happy, empowered and loved in the present moment we free ourselves to engage in a happy and healthy long- term relationship with food and exercise.

And that is a diet that really works.

 

About:

Erik Hajer is an award-winning trainer, blogger and author of the book, LIVE FIT AND BE WELL: A Personal Transformation Workbook.

(Amazon: http://amzn.to/t3z97A ) In addition to training for life, he is a 13-time marathoner and 5- time Ironman Triathlon finisher.

 

 

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Quick Fix Diets Don’t Work. This Does.

Coach Erik here:

Quick fix diets lead to long- term frustration. I believe the solution to eating well for life lies in the principal of mindful eating.

Mindful eating can help you:

1)  eat in a way that supports abundant fitness and wellness.

2)  cultivate a positive, empowering relationship with food that does not require obsessive dieting, deprivation, or “willpower.”

3)  make food choices from a position of strength and awareness.

Today’s offering is an introduction to mindful eating taken from by book, LIVE FIT AND BE WELL: A Personal Transformation Workbook. 

Most diets focus on controlling what you eat. Over time this often leads to deprived, guilty and frustrated feelings. Mindful eating invites you to create a harmonious relationship with food that is void of judgment of self-criticism. It empowers you to enjoy all that food has to offer while nourishing, healing, and energizing your body and your life.

The cornerstone of mindful eating is awareness. For example, an awareness of hunger, fullness, cravings, mood, taste, surroundings, etc.  Deliberate awareness promotes balance, choice, wisdom, and acceptance. Over time deliberate awareness can free you of reactive habitual patterns that affect how you think, feel and act.

As you become more attuned to the direct experience of eating and the accompanying feelings of health and vitality, you gain insight into how you can achieve specific fitness and wellness goals  without dieting. This intuitive approach is internally directed and gives you the power to make choices that are void of “good” and “bad” as well as self – criticism and judgment.

About:

Coach Erik Hajer is an award-winning trainer, blogger and author who has helped thousands of people live the fit, vital and empowered life they deserve.To learn more about Coach Erik and his new book, LIVE FIT AND BE WELL, visit his website:

 www.coacherik.com

 

 

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Sweet on the Sweet Potato

 

Coach Erik here:

This week’s superfood spotlight is on the mighty sweet potato. The sweet potato is a nutritional juggernaut and considered one of the healthiest foods on the planet.  

Here’s a snapshot:

Sweet For Your Health:

Sweet potatoes are loaded with vitamins and minerals and have potent antioxidant and anti-inflammatory properties. These properties can help eliminate free radicals and repair damaged cells and membranes that are associated with diseases such as cancer and heart disease.

Sweet For Your Fitness:

Sweet potatoes are a complex carbohydrate, which makes them a fantastic source of slow burning energy, perfect for fueling your day or a sustained exercise effort.

Sweet For Weight Management:

Loaded with fiber, eating sweet potatoes will help keep your hunger at bay. Plus, sweet potatoes have less of an impact on blood sugar then white potatoes. Eating foods with a lower impact on your blood sugar helps your body utilize calories for fuel versus storing them as fat.

Sweet For Taste:

Sweet Potatoes are tasty. They can be mashed, baked, or made into healthy french fries!

Take away: Eating sweet potatoes once a week (or more) has powerful health benefits. Plus, sweet potatoes can boost your energy, help manage your weight, and taste really good!

I invite you to consider getting “sweet” on sweet potatoes and kick your nutrition plan into high gear!

 

 

Erik Hajer is an award-winning fitness and wellness coach and author of the book, LIVE FIT AND BE WELL: A Personal Transformation Workbook. (Amazon: http://amzn.to/t3z97A ) In addition to training for life, he is a 13-time marathoner and 5- time Ironman Triathlon finisher.

Connect with Coach Erik and the Fit and Well Tribe online at http://erikhajer3.wpengine.com There you will find community, support, inspiration, and awesome training videos too! 

Please pass this along to anyone you know who may need a boost. 
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Stress Relieving Superfoods

stress-free-zone

 

Let’s face it we all get stressed out sometimes. In fact many of us deal with varying degrees of anxiety and overwhelm on a regular basis.

The good news is in addition to stress reducing activities such as exercise, and mindful breathing, there are a number of superfoods that can really assist us in managing our emotional state and help us bring our body/mind back into balance. Here are my go to anxiety relieving superfoods:

 

1) Nuts: (Almonds, Pistachios & Walnuts)

B-vitamins in almonds, pistachios and walnuts can help our body hold up during stressful events by reducing blood pressure, boosting the immune system and regulating increases in adrenaline levels. I also find the crunchiness of nuts to be very soothing.

2) Avocados:

Avocados creamy texture can help satisfy stress related food cravings as well as reduce the frantic feeling often associated with stress and overwhelm. My go to is often 1/4 raw avocado on a 7-grain flourless English muffin. Yum!

3) Sweet Potatoes 

Sweet potatoes boost serotonin production which leads to an increased sense of well-being. Want to get mellow? Sweet potato fries are a delicious vitamin rich way to chill out. Click here to read more about this nutritional superhero: http://bit.ly/WDQrrT 

4) Omega -3 Rich Foods:

Omega-3 rich foods such as salmon and flaxseed can improve mood, and may help alleviate depression, aggression and hostility. (I wish I had some flaxseed some for a fellow motorist who wanted me to know how un-impressed he was with my driving skills this morning!)

5) Oranges:

Studies suggest oranges may reduce cortisol (stress hormone) when you feel anxious and overwhelmed. Chronic stress and increased cortisol levels are often associated with the storing of body fat around the belly button.

6) Spinach (and Other “Happy Greens”)

Spinach and other “happy greens” are full of foliate and B-vitamins, which help to regulate mood and manage your bodies “fight or flight” response to stress.

Bonus: Green Tea

Green tea has a compound called theanine which some believe promotes feelings of relaxation and well-being.

So the next time you’re feeling stressed or overwhelmed, I invite you choose nourishment such as; nuts, avocados, potatoes, omega-3 rich foods (such as salmon and flaxseeds), oranges, spinach (and other happy greens), and green tea to help you manage your state. And keep in mind, this feeling too shall pass!

 

Erik Hajer is an award-winning fitness and wellness coach and author of the book, LIVE FIT AND BE WELL: A Personal Transformation Workbook. (Amazon: http://amzn.to/t3z97A ) In addition to training for life, he is a 13-time marathoner and 5- time Ironman Triathlon finisher.

Connect with Coach Erik and the Fit and Well Tribe online at http://erikhajer3.wpengine.com There you will find community, support, inspiration, and awesome training videos too! 

 
Please pass this along to anyone you know who may need a boost. 

 

 

 

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