Happy February! The month of love. What better way to love yourself or to show love to others than to talk about our health! What is one of the top goals that people want to accomplish anytime of the year? But is most talked about in the beginning of the year. As you all know the answer is weight loss or getting in shape. Why is that? In my opinion it is because Americans are obsessed with weight or more accurately the numbers on the scale. It usually is not about health. Somewhere the line was completely erased when it came to weight and health. Now do not get me wrong there is a correlation between weight and health. It is known that carrying excessive fat is bad for your organs, the fat builds up around your organs and they will not function as they were designed. On the other end of the scale, if you are too thin your organs will not function properly either. There is a balance, and it most definitely is not the same for everyone.
Lose the Scale
Our bodies are extremely complicated. They are a lot of super intelligent people that have figured out insane amounts of how we function, but there is still a vast amount that we do not know or should I say understand. In saying that though, the line was blurred or erased about how we function and how much we weigh. I do not believe there is a magic number on any scale that makes anyone perfect, but yet we focus on that scale with more energy than what we do to actually change it. Stop using the weight scale as a determination of your body’s abilities, your worth and your happiness. The scale is one of many tools that you use in your health journey. But and this is big, if that number (whether too small or big) makes your lip twitch in the direction of a sigh or frown…GET OFF THE SCALE AND THROW IT AWAY! I am serious. Nothing about you and your day is determined by that 12×12 square that you step on.
The Line is Gone
Since the dawn of time media of any sort has always used people who are (for that particular era), the cream of the crop. Marilyn Monroe was physically beautiful at a size 12. She wore tight fighting clothes that accentuated her hourglass figure. What made her one of the most beautiful people alive though was the confidence she had in herself (the girl had other problems and pressures in her life that we won’t get into). Go back further than her and you will not see super thin women or men portrayed in the media. What happened in the 60s (since that is about the time that this super thin trend began)? I honestly wish I had an answer for you, because then maybe we could make it stop. It is strange because not that much further down the timeline and food manufacturers really started messing with our food. The media is flashing these images on the tv, in newspapers and on billboards and store ads of thin people but at the same time food manufacturers are experimenting on our food and feeding us products that are making us look the opposite of what we are seeing every day. An unhealthy obsession is born, and we are trapped. We believe this and that and everything in between, but nothing is jiving.
Fast forward to today and we are still dealing with the same things in a much more exaggerated way. 70% of Americans are either considered overweight or obese. The state of our mental health is at an all-time low (which means it is bad). We are in a crisis. And the worst part, we can change it, but we don’t. Food manufacturers have chosen greed and ease over quality. We as a consumer have chosen ease and comfort over quality. Do we really have a choice? YES we do and we need to start choosing today. The next bite or drink you take or the next step you take, think about it first. Is there a better healthier option? The answer is YES!!! And right now, I have a healthier version of an extremely popular food!
Recipe of the Month: Chicken Tenders
Chicken tenders! You will find these in almost every restaurant in America. Battered or breaded and fried in hot oil, served in a basket with a pile of fries and then we dunk or drizzle it all in ketchup, ranch or honey mustard (and so many more to pick from). I have a healthier way to make these at home and they really do not take long to prepare or bake. Server them up with veggies, fries or rice and you have a tasty meal that everyone will love.
Chicken breast, cut into long strips
Egg wash
2-4 Eggs (depending on how much chicken you have)
Water (to thin out, so just a little)
Salt and Pepper (to your liking)
Crunchy coat
Panko crumbs (I toast in a skillet for a few moments first)
Flour (just enough to coast the panko)
Salt, pepper, garlic powder, onion powder, paprika (to your liking and toss in any other seasonings you like)
Preheat your oven at 425. Put your panko crumbs in a skillet (I use cast iron), on medium heat. While those are toasting, cut your chicken into strips and pat dry. Go toss your panko crumbs. In a separate dish (like a cake pan), whisk your eggs, water, salt, and pepper. Hurry back to the stove and toss the crumbs, turn the heat off. Add to your skillet, the flour, and seasonings. Dip the chicken into the egg wash and then roll around in the panko mixture. Line the tenders in the air fryer or on your baking sheet. I spray a little avocado oil on the tenders. Place the sheet in the oven and cook for 15 minutes. Take them out and turn them, spray a little bit more avocado oil on this side and place back in the over for 10ish minutes. They are juicy and crispy. Both my kids love them and ask for them repeatedly.
Side note in the oven I use a cooling rack that fits on one of my cookie sheets. In the air fryer I just place them in the basket since there are air holes in that. I have found they cook so much better when the heat can circulate around them.
Move of the Month: Step Run Ups
And now what you have all been waiting for all along…the move of the month…Step run ups! You are so excited, I can tell! This one we are doing in a Tabata style. Which means 20 seconds of intensity, 10 seconds of rest and repeat for 4 minutes. You can get eight rounds in! If you have never done a full Tabata, reverse it! 10 seconds of intensity and 20 seconds of rest. Then progress to 15 seconds and 15 seconds and then go full out with the 20/10. Progress that over 3 weeks. Let’s talk about the move. Start by standing in front of your step. In slow motion, place one foot on the step and then the other foot. Then with the foot you started with step backward off the step and follow with the other foot. Now speed that up and you are doing a step run up! A few things to remember, you can look at your feet (this helps so you do not trip on the step). Go at your pace, get comfortable with the move, and then progress. If you are not comfortable with the step, do not use it. Just run up and back. If you are advanced, add a riser to your step. If you do not have a step, use your stairs. Because we are doing this in a Tabata style, if you can use a digital timer. I also count my reps and quick write them down (during the rest). I do this for 2 reasons: 1) I can try to beat my own score, and 2) I know when I have done my 8 rounds.
Try this move and the chicken tenders, please not at the same time, and let me know what you think. As always do not forget to drop me a message about what kind of recipes you would like to try or if you have any questions about working out, nutrition or making and taking action on your plans!
Jilisa Ghareeb has been a Beachbody coach for 6 years. Her favorite part of being involved with fitness and nutrition is watching her clients change and open up a whole new world. As a coach, she is able to help others by introducing them to a change that is often scary, intimidating, and full of “what ifs” to an encouraging and inspirational lifestyle full of “I cans”. She uses her own story to show others that everything is possible with hard work and determination. If you’re interested in reaching out to Jilisa for more information you can contact her via email, on Instagram, or Facebook.
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