shrimp fettuccine alfredo
Food For Better Health,  From the Sea,  Healthy Eating,  Pasta,  Recipes

Staying Motivated in a Healthy Lifestyle

Disclaimer Box

Staying motivated when transiting to a healthy lifestyle is totally within your control.

As previously posted, creating healthy habits and strategic goals must be established first.

Did you create any “healthy goals?”

Remember, it is the small steps every day that can make lasting changes to your life.

Staying Motivated

Perdue Farms logoIt is very difficult to stay motivated.  I admit I took a week off from wearing my FitBit and monitoring my step count.

But no excuses!  I am responsible and I am back on track this week!

If you slip up or get off course, NEVER beat yourself up over it!

If you need a little extra nudge or support – check in with your fellow foodies at the JoAnn’s Food Bites Foodies Facebook page.

Tell us what is going on.

Are you exceeding your 2020 goals?  Share your tips and successes with the rest of us.

You are NOT alone.

One way I stay motivated is by FOOD JOURNALING…

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Food Journaling

Food Journaling instructionsResearch shows keeping track of what you eat and when you exercise improves your long term success.

Keeping a food diary is FREE, easy and does not take much time.


You do not necessarily have to use a pen and paper for your diary. There are apps for iPhones and Android phones, as well as Apple’s Fit Bit.

Do you use a website or some other tracking app for logging your food and water intake?

Comment below and share!

Supposedly,  taking a photo of what you eat, before you eat it can help you lose weight.

If you are strategically planning your meals every week, your food diary is essentially already filled out, just add your exercise and water.

                       READ ABOUT MEAL PLANNING HERE

Resisting Food Cravings in a Healthy Lifestyle

Everyone occasionally eats when they are not hungry, it only becomes a problem if you can’t seem to control your cravings and splurges.

Eating when you are not actually hungry or have a powerful drive to eat a particular food – that is a craving.

Are you an emotional eater?  – TAKE THE QUIZ HERE!

It may also have something to do with hormones or your particular brain chemistry.

The good news is you can take back control of your cravings.



When the urge comes on, set a timer for 5 minutes and during that time, do two things. First, try to figure out what is going on emotionally and write it down.  Next, distract yourself with a non-food replacement. Just for a few minutes to change your craving course.


If distraction does not work, or if the craving persists…remind yourself why you want to stop giving into cravings and mentally step back from the craving.  I usually go do a chore or walk around.  Try brushing your teeth.


If you always have the same craving, at the same time, it is ok to have a small treat – just do not have it at the same time, in the same place daily.


If you crave potato chips, french fries, milkshakes, chocolate and other foods loaded in sugar – switch to food lower in sugar, such as fruit.


Sometimes you may think a  motivational tactic might not be working, and your “getting healthy” goals might stall.

Or you may go through a phase when life seems too hectic and your workouts fall by the wayside.

Things do not have to go perfectly 100% of the time.  In fact, just accept it is bound to happen.

Just write down your goals – place them so you can see them, all the time.

Use whatever tools you have and remind yourself why you are doing this.

Whenever you think you could use some help, just drop me an email – or a Facebook message!

YOU are so worth it!

This is a quick weeknight meal that uses only two pans and cleans up easily.  It is so rich and familiar that any family will love it.  You can substitute almost any veggie that you like; asparagus or zucchini are especially good choices.

Also, you can use chicken, instead of shrimp, if you suffer from shellfish allergies, as I do.

Fettuccine Alfredo with Shrimp and Broccoli

A rich, creamy sauce can be healthy. Start with less fat, cook the roux carefully, stir constantly when adding the liquid, and thicken with a lower-fat creamy cheese.
Course Main Course
Cuisine Italian
Keyword cooking for two, Fettuccine, pasta
Prep Time 5 days
Cook Time 30 days
Total Time 35 minutes
Servings 2 servings
Calories 539kcal
Author Dr. Gourmet - Dr. Timothy Harlan M.D.


  • 3 cups fresh broccoli florets
  • 1 Tablespoon extra-virgin olive oil
  • 8 ounces shrimp, peeled and deveined
  • 2 cloves garlic, minced
  • 2 tsp all-purpose flour
  • 3/4 cup chilled 2% milk
  • 1 ounce semisoft goat cheese or light cream cheese
  • 1 ounce Parmigiano-Reggiano cheese, grated
  • 4 ounces whole-wheat fettuccine


  • Place 3 quarts of water in a large saucepan over high heat and bring to a boil. Add the broccoli florets and lower the heat until the water is simmering.
  • Cook for about 5 minutes. Using tongs, remove the florets and place them on a paper towel to drain. Leave the water in the saucepan.
  • While the broccoli is cooking, heat the olive oil in a 10-inch non-stick skillet over medium heat and add the shrimp. Cook for about 3 minutes on each side and transfer to a plate.
  • Add the minced garlic to the skillet. Cook very slowing and stir frequently. Do not allow the garlic to brown or it will become bitter.
  • Add the flour slowly and cook for about one minute. Stir continuously to blend the oil and flour. The mixture will be like coarse cornmeal. Cook gently so the mixture does not brown.
  • Slowly add the cold milk, whisking to keep the sauce from forming clumps. Blend all the milk until the sauce is smooth and begins to thicken.
  • Add the goat cheese and whisk as it melts. When the sauce is smooth, add the Parmigiano-Reggiano and whisk as it melts until the sauce is creamy. Lower the heat to very low.
  • Add 2 cups of water to the saucepan you cooked the broccoli in and heat the water to a boil. Add the fettuccine and cook until just tender (10-12 minutes for dried pasta).
  • When the pasta is almost done, add the shrimp and broccoli to the Alfredo sauce and toss to coat well. Increase the heat to medium.
  • Drain the pasta well and then add it to the sauce, tossing to coat thoroughly.


Serving size includes 2 ounces of cooked pasta
Servings: 2
Calories: 539
Calories from fat 122
Total fat 14 g
Monounsaturated Fat 4 g
Cholesterol 194 mg
Sodium 547 mg
Total Carbohydrates 61 g
Dietary Fiber 8 g
Sugars 8 g
Protein 47 g
Vitamin A (26%)
Vitamin C (215%)
Calcium (47%)
Iron (35%)

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