Healthy Tuna Noodle Casserole

Ingredients:

  • 2 cans tuna, preferably Albacore
  • 1 small onion , diced
  • 2 celery stalks, diced
  • 1 Tbsp olive oil
  • 1/2 tea thyme
  • 1 can or package of cream of mushroom soup
  • 1 16 ounce package of frozen petite mixed vegetables
  • 8 oz sliced mushrooms (optional)
  • 2 ounces of cream cheese
  • 2 ounces plain Greek yogurt
  • 1/2 cup shredded cheese (cheddar, or volby jack work well)
  • Approx. 6 oz noodle of your choice (egg noodles, penne, macaroni)
  • 1/4 cup toasted Panko
  • 1/4 cup shredded Parmesan cheese

Directions:

  1. In a large saute pan, heat olive oil over medium heat.  Add onion, celery, ans mushrooms and saute 10 minuets or until soft. Add thyme and stir.
  2. In the meantime, bring pot of water to boil.  Add noodles and cook until tender, but firm.
  3. Add mixed veggies, soup, cream cheese, yogurt and shredded cheddar.  Stir until well incorporated.  Add tuna and stir well.
  4. Add cooked noodles to pan and stir well to coat the noodles.  Cover and allow flavors to meld and noodles to finish cooking, approx 5 minutes.
  5. Serve with a sprinkle of toasted panko and Parmesan cheese.

 

DO YOU NEED A LIFE COACH?

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Life coach, personal coach, behavior change coach, health educator, wellness professional……..perhaps you have heard some of these terms.  Have you wondered “Just what exactly is this and why would I need it?”.    Although there are slight differences between the titles, for simplicity, they are basically:

A professional who works with clients to help them adopt and maintain healthy behaviors so as to improve and extend the quality of life.  This is accomplished, hopefully, through behavior changing psychological skills, exercise programming, and nutrition planning.

In a nutshell, our hope as Wellness Professionals is to help clients identify and pursue goals that are related to their health.  These goals can be around weight loss, athletic performance, improving nutrition, or just being healthier to live a longer life and prevent disease.

Personal-trainer

So, why is this something that you may need?  Well……………change is hard. Really tough for most of us.  We are creatures of habit.  We take the path of least resistance.

I am guessing that, unless you are already on board with fitness and nutrition and just reading this for kicks, if you are reading this you need to make a change of some sort.  Chances are you know what you need to do.  You know that you need to exercise and you know that you need to make changes to your diet.  In addition, I am sure that you know how to find tools to do these things.  You can’t NOT find a home workout on Pinterest.  There are a million Facebook pages that supply daily nutrition tips, recipes, food plans.  You can Google anything…….even a printed workout from an online trainer to take to the gym with you.

So, back to the question at hand, why would you need a Wellness Coach?  Simple.  Even with all of the tools at our disposal, we are all going to hit a few stumbling blocks.  The biggest one being MOTIVATION!!!!  It is hard to get over the initial inertia.  It is even harder to stick with it. A second big  reason is accountability.  If you know that someone is going to follow up and ask for your food-log or workout journal, you are much more likely to tow the line.  A few other key reasons to enlist help are;

  • Help with uncovering your “WHY”
  • Motivation
  • Accountability
  • Setting SMART goals with appropriate time frames
  • Motivation
  • Accountability
  • Having someone holding you accountable
  • A friendly voice motivating you to step away from the cookies
  • Accountability
  • Assistance with weeding through the fitness/nutrition information overload
  • Motivation
  • Accountability
  • Putting it all together; streamlining your plan with one professional, rather than seeing someone for diet and another for exercise.
  • And finally, in case you missed it MOTIVATION and ACCOUNTABILITY

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In case you hadn’t guessed, I find that motivation and accountability are the two biggies that most of us struggle with.  Enlisting the help of a Wellness Coach can greatly help in these areas.  How?   I am glad that you asked.

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First, a common mistake that many people (most of us) make is not being quite sure of our “why”.  What does this mean?  Uncovering your exact motivation for making a change.  “Because my wife told me to lose weight.”…….not a great why.  Sometimes it takes a bit of digging.  Maybe it is to live to see your grandchildren.  Perhaps it is to get off of medication.  Hopefully, you get the idea.  Your why needs to be something important to you.  You need to be able to visualize how a change will improve this aspect of your life………see yourself there.  This is not easy for some of us.  We will help establish your why and we will revisit it whenever you need some motivation.

The second challenge that a Wellness Coach will help with is setting goals.  Sure, we all have a goal. You have one right now I am sure.  The problem comes from what kind of goal you have.  Many people set a big picture goal……say lose 50 pounds.  That is a big, daunting goal.  Others set too many goals, too restrictive of a goal, or too vague of a goal.  A Wellness Coach will help with SMART goals.

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Having smart goals in place is like a road map of where you are going.  You wouldn’t leave on a trip with our planning your route, would you?   Okay, so I am dating myself…….pretend your GPS stopped working out in the country……..what’s the plan.  Suppose your weight loss plateaus?  What’s the plan.

Once your why is established and goals are set, a Wellness Professional will help you establish an action plan.   This can take many different avenues. Perhaps it is personal training and a written food plan.  Maybe it is just an initial nutritional consultation followed up by a few diet follow ups in addition to a work-out plan.  It could be written workouts to take to your gym and follow.  The plan and accountability will look different for each individual depending on needs, goals, and the amount of motivation (extra push) needed.

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A Wellness Coach can truly tailor a program specific to you and your needs and goals.  Interested in learning how we can help you.  We would love to chat with you about the services we offer and meet with you for a free consultation……..don’t live near us.  No problem!  We offer online Coaching services as well.  What have you got to lose?  A few pounds!  Now is the time to get on the road to a long, healthy life!

Check us out at: http://www.core-essentials-fitness.com

 

More than just a workout……a lifestyle change!

CRELOGO

Did you know that we offer more than just personal training? We do! in addition to individual and small group training, we offer yoga, cardio boot-camps & written workout plans if you chose to go it on your own. PLUS, as Certified Weight Loss and Fitness Nutrition Specialists, we offer Nutritional Assessments & Consultation, Meal Planning, Grocery Store Tours, Food Prep Seminars, and Life Coaching. Need more info, please give us a call. 614-378-6259.

http://www.core-essentials-fitness.com