Hello loves! I can tell you without a doubt taking a 20 minute nap has changed my day to day life! My workouts are better, I can think more clearly, my energy has increased and I am way more productive in the afternoons! When I am not dragging my butt everything is better. We need to take a cue from babies. Think about how they act with NO nap and how much better they are when they take a nap. We are not that different. Do you want to see some studies ?? Check out the Pubmed study here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10091091/#:~:text=With%20short%20habitual%20sleep%2C%20naps,showing%20benefits%20for%20memory%20encoding. https://www.sleepfoundation.org/napping Let me know if you give it a try or if you are already doing a short nap a day. Has it helped? I LOVE to hear from everyone ! Do you have an idea for a new episode ? Please send emails to me ChrisNoelHealthCoach@gmail.com Purchase one my cookbooks : https://fitnesschefchristine.etsy.com/listing/1462150067 Join my free groups Macros and Movement FREE group https://www.facebook.com/groups/menopausemacrosandmovement/ Lean and Clean Recipes/ cooking lessons https://www.facebook.com/groups/676076752958384/ https://fitnesschefchristine.etsy.com/listing/1470050425 Follow me 👇🏽 https://linktr.ee/Chrisnoelhealthcoach Blessings , Chris

Don't forget to subscribe and leave a review! Sheet Pan Chicken with Veggies and Feta Serves: 4 Ingredients: 2 bags of broccoli florets, broken into bite-sized pieces 1 can artichoke hearts, drained and chopped 2-3 handfuls of fresh spinach 1 pint cherry tomatoes, halved 1/2 cup olive oil, divided (or use olive oil from a jar of olives and feta) 1/2 cup olives with feta in olive oil (optional) 1 container spinach artichoke dip or herb goat cheese 4 boneless chicken breasts Salt and pepper to taste Italian seasoning to taste Fresh herbs for garnish (optional) Grated Parmesan and mozzarella cheese (for topping) Optional: 1/4 cup chicken stock or heavy cream Instructions: Prep the Vegetables: Preheat the oven to 400°F (200°C). Spread the broccoli on a sheet pan, breaking up any large pieces. Add the chopped artichoke hearts and spinach. Season with salt and Italian seasoning. Add Tomatoes and Oil: Add the halved cherry tomatoes. Drizzle with some olive oil (or use olive oil from a jar of olives and feta). Season with salt, pepper, and more Italian seasoning. Prepare the Chicken: In a separate bowl, toss the chicken breasts with olive oil, olives, feta, and season with black pepper and Italian seasoning. Place the chicken on top of the vegetables on the sheet pan. Bake: Bake in the preheated oven for 20 minutes. After 20 minutes, flip the chicken over and continue baking until the chicken reaches an internal temperature of 165°F (75°C). Toss and Top: Remove the chicken and vegetables from the oven. If the veggies seem dry, add 1/4 cup chicken stock or heavy cream. Toss everything together in a large bowl, then transfer back to the sheet pan. Add Cheese: Top with grated Parmesan and mozzarella cheese. Return to the oven until the cheese is melted and bubbly. Serve: Garnish with fresh herbs if desired. Serve hot, with the chicken on top of the vegetable mix.

Sheet Pan Lamb Chops with Zucchini, Peppers, and Potatoes Serves: 4 Ingredients: 1 lb lamb chops (or substitute with steak bites or tofu) 2 medium zucchinis, sliced 1 cup bell peppers, sliced 1 onion, sliced 1 lb baby potatoes, halved 1/2 tsp baking soda 2 tbsp za'atar seasoning (or to taste) 1/4 cup olive oil, divided Salt and pepper to taste Instructions: Prep the Potatoes: Preheat the oven to 400°F (200°C). Soak the halved potatoes in cold water, adding 1/2 tsp of baking soda to help them crisp up. Drain and rinse the potatoes, then boil them until just tender. Roast the Vegetables: Spread the sliced zucchini, bell peppers, and onion on a sheet pan. Drizzle with olive oil, and season with salt and pepper. Roast in the oven for about 25 minutes. Season the Lamb Chops: While the veggies are roasting, season the lamb chops with za'atar, salt, and pepper. Drizzle with a bit of olive oil. Let the lamb chops rest at room temperature while the veggies cook. Air-Fry the Potatoes: Drain the boiled potatoes and toss them in olive oil and salt. Air-fry at 350°F (175°C) until crispy, about 20 minutes. Broil the Lamb Chops: Once the veggies are done, push them to the sides of the sheet pan. Place the lamb chops in the center. Broil for about 3 minutes on each side, or until the desired doneness is reached. These recipes are quick, full of flavor, and perfect for a healthy dinner. Enjoy your meals and remember to keep hydrating, moving, and fueling your body well! Do you have an idea for a new episode ? Please send emails to me ChrisNoelHealthCoach@gmail.com Purchase one my cookbooks : https://fitnesschefchristine.etsy.com/listing/1462150067 Join my free groups Macros and Movement FREE group https://www.facebook.com/groups/menopausemacrosandmovement/ Lean and Clean Recipes/ cooking lessons https://www.facebook.com/groups/676076752958384/ https://fitnesschefchristine.etsy.com/listing/1470050425 Follow me 👇🏽 https://linktr.ee/Chrisnoelhealthcoach Blessings , Chris

Fitness and Nutrition Tips for Over 50: Maintain Mobility and Health with Christine Join Fitness Chef Christine in this episode of Lean and Clean as she discusses the importance of fitness and nutrition for individuals over 50. Christine explores different approaches to exercise—whether for maintenance or training for measurable goals—and emphasizes the value of strength training. She shares personal anecdotes and actionable tips for tracking progress and fueling the body effectively. Christine also covers the significance of hydration and balancing macronutrients for optimal health. Subscribe for more health tips and reach out with your questions! 00:00 Welcome to Lean and Clean 00:07 Fitness Goals: Exercise vs. Training 01:08 Measurable Goals in Fitness 02:29 The Importance of Strength Training 03:27 Tracking Progress and Staying Motivated 04:00 Fueling Your Body for Performance 05:24 Balancing Nutrition and Enjoyment 06:25 Personal Fitness Journey and Goals 08:54 Hydration and Overall Health Tips 09:43 Conclusion and Support Do you have an idea for a new episode ? Please send emails to me ChrisNoelHealthCoach@gmail.com Purchase one my cookbooks : https://fitnesschefchristine.etsy.com/listing/1462150067 Join my free groups Macros and Movement FREE group https://www.facebook.com/groups/menopausemacrosandmovement/ Lean and Clean Recipes/ cooking lessons https://www.facebook.com/groups/676076752958384/ https://fitnesschefchristine.etsy.com/listing/1470050425 Follow me 👇🏽 https://linktr.ee/Chrisnoelhealthcoach Blessings , Chris

Join Fitness Chef Christine on 'Lean and Clean with Fitness Chef Christine' as she guides you through two healthy and delicious recipes: Skinny Pasta and Vegetable Lasagna. Discover how to incorporate more vegetables into your diet with these inventive dishes. Learn step-by-step instructions for making a vegetable-packed skinny pasta sauce and a nutrient-rich lasagna. Christine also shares tips on using different vegetables, preparing the fillings, and baking the dishes to perfection. Don't miss out on these flavorful and health-conscious recipes.

00:00 Welcome to Lean and Clean with Fitness Chef Christine

00:10 Skinny Pasta: A Low-Carb Delight

00:38 Roasting Vegetables for a Flavorful Sauce

02:14 Preparing the Vegetable Lasagna Filling

05:45 Assembling the Vegetable Lasagna

09:50 Blending the Roasted Veggies into Sauce

11:31 Final Touches and Taste Test

14:24 Conclusion and Encouragement to Try the Recipes

Recipe 1: Skinny Pasta with Roasted Veggie Sauce

Ingredients:

• Cherry tomatoes
• 1 onion, chopped
• Fresh rosemary
• Fresh basil
• 1 yellow squash (or zucchini)
• 2 slices Parmigiano Reggiano
• Extra virgin olive oil
• 1 teaspoon chopped Kalamata olives
• Salt and pepper
• Skinny pasta (plant-based pasta with no carbs)
• Additional fresh basil for garnish

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place cherry tomatoes, chopped onion, fresh rosemary, fresh basil, and yellow squash on a baking sheet.
3. Add the Parmigiano Reggiano slices or rind for flavor.
4. Drizzle with extra virgin olive oil and toss to coat.
5. Sprinkle chopped Kalamata olives, salt, and white pepper over the veggies.
6. Roast in the oven until tomatoes are blistered and the squash and onions are soft.
7. Puree the roasted veggies in a blender until smooth. Add more fresh basil before blending if desired.
8. Rinse the skinny pasta with boiling hot water to remove any starchy flavor.
9. Toss the pasta with a bit of olive oil and torn basil leaves.
10. Combine the pasta with the roasted veggie sauce and serve, topped with a sprinkle of Parmigiano Reggiano.

Recipe 2: Veggie-Packed Lasagna

Ingredients:

• 15 oz whole milk ricotta cheese
• ¼ cup Parmesan cheese
• ¼ cup shredded mozzarella cheese
• 2 cups frozen, defrosted, and drained spinach
• Fresh basil leaves
• 1 cup cooked Italian sausage (or other desired protein)
• 1 zucchini, chopped
• Salt and pepper
• 2 eggs
• No-boil lasagna noodles
• High-quality store-bought tomato sauce (e.g., Michael's of Brooklyn)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a food processor, blend ricotta cheese, Parmesan cheese, shredded mozzarella, spinach, fresh basil, cooked sausage, and chopped zucchini.
3. Add salt and pepper to taste.
4. Once the mixture is smooth, add the eggs and blend again.
5. In a baking dish, spread a thin layer of tomato sauce on the bottom.
6. Place a layer of no-boil lasagna noodles on top of the sauce.
7. Add a layer of the ricotta mixture, spreading it evenly.
8. Add a small amount of shredded mozzarella on top of the ricotta mixture.
9. Repeat layers, ending with a layer of lasagna noodles and sauce.
10. Bake for 30-35 minutes until bubbly and heated through.
11. Allow the lasagna to cool before slicing and serving.

Thank you for joining me today . I hope these veggie-packed recipes inspire you to add more vegetables to your life. Remember, it's all about being creative and enjoying the flavors and benefits of healthy eating. If you try these recipes, let me know how they turn out! Don't forget to subscribe and give us a thumbs up if you enjoyed this episode. Sending you lots of love and healthy vibes!

Please send emails to me ChrisNoelHealthCoach@gmail.com

Purchase one my cookbooks : https://fitnesschefchristine.etsy.com/listing/1462150067

Join my free groups

Macros and Movement FREE group

https://www.facebook.com/groups/menopausemacrosandmovement/

Lean and Clean Recipes/ cooking lessons https://www.facebook.com/groups/676076752958384/

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Follow me 👇🏽

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Blessings , Chris

Boost Your Metabolism with Tabata Workouts - Tips from Fitness Chef Christine

Welcome to Lean and Clean with Fitness Chef Christine! In this episode, Christine dives into the world of Tabata workouts, explaining how these high-intensity, short-duration exercises can keep your metabolism revved up throughout the day. With a format of 30 seconds of work followed by 20 seconds of rest across eight rounds, Christine demonstrates how to incorporate these micro workouts into your daily routine. Whether using weights or body weight, these workouts are designed to be flexible and convenient, making it easier for you to stay active without dedicating large chunks of time. Tune in for practical tips and personal insights from Christine on how to fit these exercises between your daily activities. Don't forget to follow, comment, and share your experience!

00:00 Welcome to Lean and Clean with Fitness Chef Christine

00:25 Introduction to Tabata Workouts

00:41 How to Perform Tabata Exercises

01:43 Benefits of Micro Workouts

02:10 Incorporating Tabata into Daily Life

03:09 Bodyweight and Equipment Options

03:55 Customizing Your Tabata Routine

05:01 Upcoming Topics and Farewell

Try this Tabata Workout

Song 1-alternate

High Knee Marches

Jumping Jacks

Song 2- alternate

Calf raises

Reverse lunges

Song 3-alternate

Sumo Squats

Glute Bridges

Song 4-alternate

Push ups

Russian twists

Song 5- alternate

Bicep Curls

Tricep Extension or dips

Song 6-alternate

Front Raises

Lateral Raises

Song 7 alternate

Bent over rows

Squat jumps

Song 8 -alternate

Hamstring curl

Swimmers

Do you have an idea for a new episode ?

Please send emails to me ChrisNoelHealthCoach@gmail.com

Purchase one my cookbooks : https://fitnesschefchristine.etsy.com/listing/1462150067

Join my free groups

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Blessings , Chris

After working with hundreds of women, I've seen how challenging it can be to meet the daily goal of three servings of vegetables. My aim is to help you seamlessly incorporate more veggies into your diet in a way that you and your family will enjoy. Adding more vegetables to your meals not only keeps you fuller for longer but also boosts your intake of fiber and essential nutrients.

00:00 Welcome to Lean and Clean with Fitness Chef Christine

00:19 Zucchini and Eggs Breakfast Recipe

05:21 Smoothie Time: Adding Veggies to Your Drinks

07:51 Delicious Zucchini Fritters Recipe

11:51 Final Tips and Farewell

Recipes

Zucchini and Eggs

Ingredients:

1 zucchini, grated

Salt and white pepper to taste

Olive oil

3 farm eggs

1 tablespoon cottage cheese

Pepper jack cheese (or your choice of cheese)

Instructions:

Grate the zucchini directly into a heated pan with a little olive oil.

Season with salt and white pepper.

Sauté the zucchini until it begins to wilt.

Crack the eggs directly into the pan and scramble with the zucchini.

Add the cottage cheese and mix well.

Add pepper jack cheese (or your choice) and allow it to melt with the residual heat.

Serve hot and enjoy!

Creamy Chocolate Zucchini Smoothie

Ingredients:

1 cup unsweetened almond milk

1 scoop chocolate protein powder (e.g., Juice Plus, Shakeology)

1 tablespoon dark cocoa powder (optional)

½ zucchini, chopped

½ banana

½ cup frozen mixed berries (e.g., Wyman's Triple Berries)

Ice

Optional: honey, maple syrup, or agave nectar for sweetness

Instructions:

Add almond milk, protein powder, cocoa powder, zucchini, banana, and mixed berries to a blender.

Add ice and blend until smooth.

Taste and adjust sweetness if needed with honey, maple syrup, or agave nectar.

Serve immediately and enjoy!

Zucchini Fritters

Ingredients:

3 cups grated zucchini

1 grated Vidalia onion

5 tablespoons flour

½ cup Parmesan cheese (adjust to taste)

½ teaspoon salt (or to taste)

Pepper to taste

1 egg

Instructions:

Grate the zucchini and onion, then salt and let sit for 10 minutes.

Drain excess water from the zucchini mixture.

In a bowl, mix flour, Parmesan cheese, salt, and pepper.

Crack the egg into a separate bowl, then add to the dry ingredients.

Mix to form a batter, adjusting consistency with reserved zucchini water if needed.

Fold in the grated zucchini and onion mixture.

Heat oil in a pan and spoon batter to form fritters.

Cook for about 3 minutes on each side until golden brown.

Serve hot, optionally with a sprinkle of Parmesan on top, and enjoy!

Do you have an idea for a new episode ?

Please send emails to me ChrisNoelHealthCoach@gmail.com

Purchase one my cookbooks : https://fitnesschefchristine.etsy.com/listing/1462150067

Join my free groups

Macros and Movement FREE group

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Follow me 👇🏽

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Blessings , Chris

Let's Go Ladies! Building muscle for women over 50 involves a combination of resistance training, proper nutrition, and lifestyle adjustments. Here are some key strategies: Strength Training: Engage in regular strength training exercises at least 2-3 times a week. Focus on compound movements such as squats, deadlifts, push-ups, and rows, which target multiple muscle groups. Progressive Overload: Gradually increase the weight or resistance in your workouts to continue challenging your muscles and promoting growth. Protein Intake: Ensure adequate protein intake to support muscle repair and growth. Aim for 1.0 to 1.2 grams of protein per kilogram of body weight per day, sourced from lean meats, fish, dairy, legumes, and plant-based options. Balanced Diet: Consume a well-rounded diet with plenty of fruits, vegetables, whole grains, and healthy fats to support overall health and recovery. Rest and Recovery: Allow sufficient rest between workouts to let muscles recover and grow. Aim for 7-9 hours of sleep per night and consider incorporating rest days into your routine. Stay Hydrated: Drink plenty of water to stay hydrated, which is crucial for muscle function and recovery. Flexibility and Mobility: Incorporate flexibility and mobility exercises, such as yoga or stretching, to maintain joint health and prevent injuries. Consult a Professional: Consider working with a fitness trainer or physical therapist to create a personalized workout plan that suits your specific needs and goals. By combining these strategies, women over 50 can effectively build and maintain muscle mass, leading to improved strength, balance, and overall health. Muscle tissue plays a crucial role in burning fat through several mechanisms: Increased Basal Metabolic Rate (BMR): Muscle tissue is metabolically active, meaning it burns more calories at rest compared to fat tissue. The more muscle mass you have, the higher your BMR, leading to greater overall calorie expenditure even when you're not exercising. Caloric Burn During Exercise: Engaging in resistance and strength training exercises builds muscle, which requires energy. This process burns calories both during the workout and after, as the body repairs and builds new muscle tissue (known as the afterburn effect or excess post-exercise oxygen consumption, EPOC). Enhanced Fat Oxidation: Regular strength training can improve the body's ability to use fat as a fuel source. Muscles utilize fat for energy during both low-intensity and high-intensity activities, thus contributing to fat loss. Improved Insulin Sensitivity: Increased muscle mass enhances insulin sensitivity, allowing the body to better regulate blood sugar levels and reduce the likelihood of storing excess calories as fat. Hormonal Benefits: Strength training stimulates the release of growth hormone and testosterone, which support muscle growth and fat metabolism. These hormonal changes help in breaking down fat stores and utilizing them for energy. Maintenance of Lean Mass During Weight Loss: When dieting, the body can lose both fat and muscle. By engaging in strength training, you can preserve or even build muscle mass, ensuring that a higher percentage of weight loss comes from fat rather than muscle. In summary, muscle helps burn fat by increasing the body's metabolic rate, improving fat oxidation, enhancing insulin sensitivity, and promoting favorable hormonal changes Do you have an idea for a new episode ? Please send emails to me ChrisNoelHealthCoach@gmail.com Purchase one my cookbooks : https://fitnesschefchristine.etsy.com/listing/1462150067 Join my free groups Macros and Movement FREE group https://www.facebook.com/groups/menopausemacrosandmovement/ Lean and Clean Recipes/ cooking lessons https://www.facebook.com/groups/676076752958384/ https://fitnesschefchristine.etsy.com/listing/1470050425 Follow me 👇🏽 https://linktr.ee/Chrisnoelhealthcoach Wishing you the best health! Chris The Fitness Chef

Join Chef Christine as she shares her favorite ways to use cottage cheese. Discover the benefits of higher-fat cottage cheese, its brain-health and digestive benefits, and learn how to make Grandma S's cottage cheese dilly bread and a quick, delicious Polish pasta sauce. Transform your meals with these nutrient-packed recipes that are perfect for any time of day. Don't forget to like, subscribe, and share your thoughts! 00:00 Welcome to Lean and Clean with Christine 00:28 Cottage Cheese on Sourdough: A Quick Breakfast 01:12 Grandma S's Cottage Cheese Dilly Bread 03:25 Mixing and Kneading the Dough 04:55 Polish-Inspired Cottage Cheese Pasta Sauce 08:17 Creative Uses for Cottage Cheese 09:05 Final Steps for the Dilly Bread 10:41 Baking and Enjoying the Bread 11:12 Conclusion and Call to Action Do you have an idea for a new episode ? Please send emails to me ChrisNoelHealthCoach@gmail.com Purchase one my cookbooks : https://fitnesschefchristine.etsy.com/listing/1462150067 Join my free groups Macros and Movement FREE group https://www.facebook.com/groups/menopausemacrosandmovement/ Lean and Clean Recipes/ cooking lessons https://www.facebook.com/groups/676076752958384/ https://fitnesschefchristine.etsy.com/listing/1470050425 Follow me 👇🏽 https://linktr.ee/Chrisnoelhealthcoach Wishing you the best health! Chris The Fitness Chef