Arin Lindauer

Servings: 4

Ingredients:

• 1 lb. large shrimp tail on and deveined
• 2 tbsp. olive oil
• 2 cloves of garlic, chopped
• 1 tsp. cumin
• 1/4 tsp. crushed red chili flakes (optional)
• Sea salt & pepper to taste
• 1 lime (for juice)
• Fresh cilantro

Directions:

1. Heat olive oil in a non-stick skillet over medium.
2. Add garlic and cook for a 2-3 minutes.
3. Season shrimp with salt, pepper, cumin and red pepper flakes.
4. Cook shrimp for about 2-3 minutes per side until cooked through. Don’t crowd shrimp in pan.
5. Toss with fresh cilantro and squeeze lime juice over the top. Enjoy!

(This recipe is fantastic with guacamole!)

Nutrition Facts: Calories per serving: 176; Fat: 8 g, Carbohydrates: 2 g; Protein: 24 g

Have you ever read: The 15 Invaluable Laws of Growth by John Maxwell?  It’s a GREAT book that has a powerful message.

In chapter 7, John says, “Most people allow their lives to simply happen to them. They float along. They wait. They react. And by the time a large portion of their life is behind them, they realize that they should have been more proactive and strategic.”

Just the fact that you’re reading this email shows your commitment to your health.

Where have you been focused lately?

I always say we are all busy.  Ask yourself, busy doing what?  Is what you are doing moving you closer or further away from your goals?

Your journey happens one day at a time, one workout at a time, one meal at a time, one decision at a time.

Take a minute to reflect on what you’ve learned about yourself this week.  See where you spent your time?  Does it coincide with your goals?

Then if you need to, adjust and plan next week so that you line up with what you want out of life.

I can confidently tell you that everything good that has happened to me has never been luck.  It has been intentional planning and doing.

We create success in our lives.  It is very empowering when you think about it.

Let me know if you need help taking a look at where you are now and where you want to be.  Sometimes we need an outside perspective looking in to see the small changes that will add up to a life time of success!

You will look back and be so proud of yourself for starting this journey. I promise.

Shoot me a note if you want to talk more!

I have a confession to make. I’ve had a problem with sugar addiction. Actually, it’s still something I struggle with. And I know I’m not alone.

In fact, I don’t know very many people who haven’t had a problem with sugar at some point.

Why is that? Why do people crave sugar?

If you remember good ‘ol health class, when you get a hit of dopamine – a chemical neurotransmitter – it stimulates the pleasure center of your brain. When you consume sugar, it releases dopamine. Since it feels good, you want more… and more… That’s how you develop an addiction.

Here’s the answer to the question in the title: Heroin and morphine stimulate those same receptors in your brain.

And even though you may try very hard to curb your addiction, willpower usually isn’t quite enough to help you lay off the sweets.

If you’re feeling tired, the thought of a quick energy boost may cause you to reach for that candy bar. The problem is, soon after you get the energy boost, then your blood sugar levels drop quickly, causing you to want… more sugar.

So instead of pure sugar, add in some protein or fat, like some peanut butter, almonds, or yogurt. That will help alleviate your sugar cravings.

On other days, you may manage to be “good” all day long, just eating lean proteins, vegetables and a few fruits. The problem is, without enough complex carbohydrates, you’ll feel low in energy, and want to reach for that cupcake by the end of a long day.

Instead, add complex carbs like a half cup of whole grain rice or oatmeal, or a third of a sweet potato or winter squash to your meals. This will help stabilize your blood sugar levels, just as your willpower begins to wane.

Sometimes you may turn to sweets as comfort food when you’re feeling lonely or frustrated or even bored. You crave that dopamine to make you feel better… but it wears off quickly. This type of eating can easily become a habit whenever you feel a little down.

Instead of sweets, try chewing gum. Or sucking on one mint. Or go take a hot bath. Or better yet, go for a walk or a bike ride, or some other type of exercise.

It turns out that the more you sit on your butt, the more you want to eat! It doesn’t make sense, but it’s true. So get up and move to curb your appetite. Strength training is also great exercise, and it builds stronger muscles, which burn more glucose (sugar).

Don’t have any free weights? Just do resistance training with your own body weight, or get some relatively inexpensive workout bands.

Another way to reduce your sugar cravings is to eat more natural sugars, like whole and dried fruit. Slip them in wherever you can: add orange slices to your salad, or cranberry jam on your turkey sandwich. Or put some lemon or mango on your chicken. Or eat a dried prune for a snack.

You can also experiment with different flavors of spices in your meals. Liven up your taste buds so they aren’t always looking for the sweetest things on the shelf!

Cut your sugar intake by mixing it with other things. For instance, progressively dilute your juice and soda with seltzer, and eventually you’ll just reach for the plain seltzer.

Head off your sugar cravings early in the day by having a lot of lean protein for breakfast. Greek yogurt, eggs, or peanut butter will all help you feel full longer in the day.

Keep your blood sugar levels stable throughout the day by eating three meals and two snacks, all filled with protein, healthy fats, and complex carbohydrates. Fill up on beans, lean meats, nuts, whole grains, eggs, and vegetables.

A lot of your efforts to curb the sweets involve some mental preparation. Figure out when you are most likely to cave in, then don’t put yourself in those situations (eg, take a different route to the restroom, instead of past the vending machine). Also, instead of using cakes and cookies for celebrations, find other ways to bring yourself pleasure. Maybe with scented candles, or a favorite flavor of tea.

Look, I know it’s not easy saying no to sweets. And you don’t have to say no all the time. The trick is to find a way to eat sweets in moderation, so you can manage your weight, as well as your long-term health.

I’d love to have a chance to speak with you about this, or any other health issue that’s a challenge for you. Please reach out and I’ll get right back to you!  I look forward to it!

Servings: 3

Ingredients:
• 18 slices of regular-cut turkey bacon
• 6 eggs
• 2 T chopped fresh parsley
• Sea Salt and pepper to taste (optional)

Directions:
1. Preheat the oven to 350°F and spray a 6-muffin pan with cooking spray.
2. Create a “cup” in the muffin tin by forming the bacon slices together around the sides (NOT the bottom).
3. Crack an egg into each cavity. Bake for about 25 minutes, or until the eggs are cooked to your liking.
4. Use a spoon to remove the muffins from the pan.
5. Garnish with freshly chopped parsley and serve.

Nutrition Facts: Calories Per Serving: 351; Carbohydrates: 3 g, Fat: 18 g; Protein: 27 g; Sugars: 3 g

There are some buzz words you probably hear so often, you end up tuning out when they come up. I’m going to guess that “inflammation” is likely one of those words.

Not only is it a buzz word, it’s also a bit ambiguous if you aren’t really familiar with it.

Inflammation is part of your body’s immune response, it occurs when your body tries to heal damaged cells, and it fight off irritants and pathogens. Your arteries dilate, blood flow increases, and white blood cells, hormones, and nutrients flow freely. The injured area is swarmed by white blood cells, along with fluid that causes the often-painful swelling.

It can be uncomfortable, but it’s usually a good sign, that your body is working to heal itself.

For example, if you injure your toe, it gets red, swollen, and inflamed. If you get a bee sting, you experience inflammation in your skin. If you have a cold, you experience inflammation as your body heats up to fight the infection.

But there are two types of inflammation: acute and chronic. Acute is what happens when you have a sudden injury, as in the examples above.

Chronic inflammation, however, occurs when the body thinks there is an internal threat, that doesn’t really need an inflammatory response. Then the swarming white blood cells have nowhere to go, and sometimes attack other organs or tissues.

Just like that bee sting, inflammation is your body’s response to stress, whether that stress comes from your environment, diet, or lifestyle. Chronic inflammation occurs when your body or environment get – and stay – out of balance in some way.

If you are under constant stress – emotional or physical – it raises your cortisol level, which creates a cascade of events in your body. Increased cortisol is how your body prepares for fight-or-flight; it inhibits some body functions, like insulin production, and increases other body functions, like the heart rate.

Some of the possible results of long-term stress due to increased cortisol levels and inflammation include: suppression of your immune system; digestion problems; heart problems; obesity; and fertility problems. Chronic inflammation may also cause diseases such as endometriosis, allergies, asthma, or even cancer.

Many people who suffer from chronic inflammation are not careful with their diet or lifestyle. If you eat too much fat, sugar, and protein, drink too much soda or caffeine, and don’t get enough exercise, sleep, and water, it can cause all kinds of inflammation problems.

If you have chronic inflammation, you may experience symptoms like these:

• Acid reflux
• Skin conditions like psoriasis or acne
• Arthritis
• Bronchitis
• Diabetes
• High blood pressure
• Signs of aging, like wrinkles
• Frequent illness due to colds and flus
• Chronic pain
• Urinary tract infections
• Fatigue
• Mouth sores
• Chest or abdominal pain
• Rashes
• Joint pain…

 

How do you prevent chronic inflammation?

Some things you can’t control but some things you can. It’s all about the choices you make, every day. Here are a few things you can do to give your body a fighting chance to avoid chronic inflammation, and the resulting maladies:

Watch what you eat. Don’t overeat, especially sugars, fats, proteins, and caffeine. Eat more “real foods”. In fact, the fewer ingredients in your food, the better. The best thing is one ingredient: carrots; celery; apples; etc.

Figure out if you have some food sensitivities. Some people suffer from inflammation due to a sensitivity to wheat products (bread, pasta, etc.). Cut down on them drastically – or even cut them out completely – and not only will you lose weight, you’ll feel a lot better too. You’ll likely have less joint pain and more energy, as well as clearer skin.

Floss your teeth. Just like your dentist tells you to. Gingivitis is a form of inflammation, and can actually contribute to inflammation in the heart and blood vessels; not a good thing.

Get more sleep. Your body needs this time to repair and restore. It’s when your body “takes out the trash”, all the toxins and damaged cells. You don’t want those floating around, do you?

Watch your substance use. Smoking and excessive alcohol will definitely harm your health. If you over-indulge when you’re stressed, you’re not just calming yourself down, you’re putting extra stress on your body.

Lose weight. Obesity actually creates more inflammation, which in turn, makes it harder to lose weight. Reduce inflammation in other ways, and it will be easier to lose weight.

Reduce stress in your life. Yes, easier said than done. Do meditation, diaphragmatic breathing, daily exercise, and develop stress-coping strategies.

 

I know this seems like a tall order. Many people don’t even know they suffer from chronic inflammation. So I’d really like to speak with you about the changes you can make easily, right away, that will help you feel better and have more energy.

If you have any questions or want to set up a time to talk, reach out.

Servings: 2

Ingredients:

• 1 pound chicken wings
• 2 cloves garlic minced finely
• 2 Tbsp. Coconut Aminos
• ¼ cup balsamic vinegar
• 2 tablespoons honey
• 1/2 teaspoon powdered ginger

Directions:

1. In a bowl, combine the vinegar, garlic, ginger, honey and aminos.
2. Rinse and dry chicken wings.
3. Place in a plastic Ziploc bag.
4. Pour sauce over wings making sure everything is covered. Seal the bag and refrigerate for 2-4 hours.
5. Remove wings from the bag and place on a foil lined cookie sheet. (save marinade for later)
6. Bake 375˚ for 30 minutes. Brush additional marinade over wings after 15 minutes.
7. Serve and Enjoy!

(For more variety, red chili flakes for heat!)

Nutrition Facts: Calories per serving: 529; Fat: 32 g; Carbohydrates: 26 g, Sugars: 25 g; Protein: 36 g