Are your WEEKENDS a WRECK?!

 
 
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One of the BIGGEST ways I see women sabotaging their weight loss progress is by going overboard on the weekends.

You know what I’m talking about, and heck, it’s happened to ME before! What STARTS as a well intentioned happy hour drink on Friday often turns into:

Wine, Cocktails, Dessert, Burgers, Fries, Pizza, Tacos, Doughnuts and more.

Now there is NOTHING wrong with enjoying a cocktail and your FAVORITE meal on the weekends. I do this at least once every weekend!

Check out my best 3 tips to help you stay on track during the weekend:

1. PLAN AHEAD — Look at your weekend schedule and figure out WHEN you want to indulge and WHAT you plan to eat and drink. Then, swing by the grocery store and pick up some healthy foods for your other meals. Be sure to grab plenty of lean protein options (eggs, lean meats, almonds, greek yogurt, etc.) and veggies!


2. ONLY EAT WHEN YOU FEEL HUNGRY — I believe that this is a habit that every.single.human should try to adapt. There are NO reasons that ANY of us should eat if we don’t feel hungry. Often times weekends turn into two days of grazing… which leads to overeating. Before eating ANYTHING during the weekend, ask yourself if you feel hungry first.


3. WATCH THE BOOZE — Many of us use alcohol as a way to relax and socialize on the weekends, and that’s OKAY… But it’s super important to find other ways to decompress and relax too! Watch a show on Netflix, go for a walk, workout, read a book. There are a MILLION other things to try doing to help you unwind!

Weekends are meant to be ENJOYED. Part of having fun and enjoying SHOULD include your favorite foods and drinks. It is 100% possible to still LOVE your weekends and make progress towards your goals, too! It all comes down to being mindful.

Do YOU have a strategy that helps you stay healthy on the weekends?? Share it below!

BIGGEST reason most women struggle to lose weight!

 
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It’s NOT because they eat chocolate or pizza or drink wine....⁣ ⁣

It’s because they aren’t CONSISTENT enough with the nutritious foods they eat while still enjoying their favorite foods.

They tend to eat too much chocolate and pizza and drink too much wine without even realizing how much they’re eating.⁣ ⁣ In my weight loss coaching program, the Freedom with Food Formula, I teach women EXACTLY how to lose weight but still enjoy pizza, chocolate, wine, and even French fries .⁣ ⁣If you want to learn more about the 5-step process I take my clients through in the Freedom with Food Formula, comment below.

FOOD WILL NOT SOLVE YOUR PROBLEMS!

 
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Here’s the truth — It is 100 % possible to lose weight and lead a healthy life while still enjoying wine and chocolate. I know this because I’ve done it myself, and I’ve helped my current clients lose over 350 pounds without EVER giving up their favorite foods. ⁣ ⁣

The problem begins when you use food as comfort to help you feel better or to escape your stress and emotions. No matter how hard you try, food is NOT the solution to your problems. ⁣ ⁣

In my coaching program, the Freedom with Food Formula, I teach women exactly how to process and feel their stress and emotions WITHOUT turning to food as comfort. ⁣ ⁣ At the end of the day, what’s most important is that you eat your favorite foods when YOU truly want them, as opposed to using your fav foods as a comfort. ⁣ ⁣

Want to beat emotional eating? Take your emotions and your stress out of the equation. Remember that YOU control your actions... Not your emotions. ⁣ ⁣ Allow yourself to indulge in your favorite foods (like this awesome PB Brownie) when YOU want them, as opposed to letting your emotions/stresses dictate what you eat. ⁣

Share ONE way you can process your emotions/stress outside of eating in the comments below!

HEALTHY meals at home do NOT have to be boring!!

 
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Does cooking healthy meals at home SOUND bland and boring to you?

If so, keep reading..⁣

SO often, I talk with women who believe that losing weight means eating meals that TASTE boring and flavorless, like plain chicken and broccoli, and that’s simply NOT the case.

Check out my best 4 tips to help maximize the FLAVOR of your food (while still losing weight)!⁣

1 —- Use salsa, hot sauce, mustard, pico de gallo, or other low-calorie/low-fat condiments to add a kick to any meal.⁣
2 —- Cook your protein and veggies with garlic, onions, or to add some natural flavor without too much spice!⁣
3 —- Experiment with seasonings!  Oregano, red pepper flakes, dill, sage, and thyme are just SOME of the many options of seasonings you can choose add flavor to ANY protein or veggie.  The sky is the limit here!  Simply find a flavor you ENJOY and run with it!⁣
4 —- Trader Joe’s Everything But The Bagel Seasoning.  Seriously this seasoning is SO GOOD!!!! I use it on veggies, chicken, turkey, sweet potatoes, and SO many more foods to add some flavor without adding extra calories or fat! ⁣

Instead of believing that healthy meals have to be flavorless and boring, use this as an EXPERIMENT to find seasonings and flavors that YOU love!

Do you have a FAVORITE way to make protein and veggies taste delicious??? Share it below in the comments!

DITCH your DIET!

 
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Truth bomb time — I hate the word DIET.

Ugh. To me, it just SOUNDS miserable, restrictive, and unrealistic. Or it makes me think of processed foods (bars & shakes) that *promise* quick results and taste like plastic. PLEASE understand that you do NOT need a diet to lose weight. You simply need a SMART NUTRITION PLAN and a LIFESTYLE CHANGE.

There is a HUGE difference between a diet and a nutrition plan. DIETS are temporary. They have a start and a stop date. They require you to drastically cut calories, so you feel miserable, deprived, and hangry. Or, you are forced to eliminate your favorite foods or entire food groups, which leads to binging. Diets don’t TEACH you anything about your current eating behaviors. Nor do they TEACH you how to maintain your results long term. The diet industry WANTS you to fail so you spend more $$$ with them.

At the end of the day, diets simply tell you WHAT to eat.  They don’t help you understand WHY you eat the way you do, or HOW to change your habits long-term

A SMART NUTRITION PLAN is flexible, and allows you to ENJOY your favorite foods (like chocolate and wine) occasionally while eating the nutritious foods that your body craves MOST of the time.

Smart nutrition plans are meant to help you LEARN how to create healthy habits that are sustainable FOREVER.

In my signature coaching program, the Freedom with Food Formula, I help my clients to create & implement smart nutrition plans, and once they “graduate” from working together, they NEVER need another diet OR to work with me again because they have learned the skills to live a healthy life FOREVER!

PLEASE friends… Do yourself a favor and DITCH the DIETS for good. If you’re unsure of how to create a smart nutrition plan for yourself, please reach out to me! Let me help you take the first step towards a healthier life.

How do you feel when I say the words “MEAL PREP”⁉️ ⁣

 
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How do you feel when I say the words “MEAL PREP”⁉️ ⁣

Stressed? Anxious? Confused? Overwhelmed?

I feel your pain.  Seriously, I used to HATE cooking healthy meals. I found it super stressful and overwhelming.  I didn’t know where to begin, and thought I needed to spend HOURS every day cooking healthy meals.

Boy was I WRONG.  Over the last 7 years, I’ve learned that cooking healthy meals at home DOES NOT REQUIRE you to spend 5 hours in the kitchen… Nor does it require a $200 grocery store bill every week. ⁣Surprised?? Read on!

Sure, cooking healthy meals requires you to PLAN and PREPARE ahead of time, but that doesn’t mean you need to spend your ENTIRE Sunday cooking meals for the entire week.

Check out my BEST 3 hacks to help you turn into a meal prep ninja: ⁣

1. WASH, CHOP, and STORE ALL FRUITS AND VEGGIES AS SOON AS YOU GET HOME FROM THE STORE — Not only did this help save me time, but it also helped save money.  You’re MUCH more likely to use these if they’re already cut up and ready to eat! ⁣

2. DOUBLE and TRIPLE RECIPES — Whether you’re cooking for 1 person or a family of 4, try to double and triple healthy recipes and freeze the second and third batch.  Having healthy meals in your freezer that are ready-to-go can help for weeks that turn crazy busy!⁣

3. PREP SMARTER, NOT HARDER — Try to multitask when possible.  For example, try to bake 4-5 chicken breasts at once, and use it throughout the week on salads, sandwiches, & wraps.  While the chicken is in the oven, prepare your fruits, veggies and whole grains for the week. ⁣

At the end of the day, your meals don’t need to be FANCY in order to lose weight… They need to be NUTRITIOUS.  Every month, I share a healthy recipe pack with ALL of my clients to help them become masters at meal prep without spending hours in the kitchen. ⁣

Are there certain meals where you struggle to find healthy recipes? What do you do for meal prep?

Hit me up in the comments below and let me know which meals are a challenge for you and I’ll share my best recipes!

What's the most IMPORTANT nutrient to boost performance??

 
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Can you guess the single most IMPORTANT nutrient to help boost performance for EVERY activity except for long endurance events? ⁣

Nope, it’s not protein… Or carbs… Or caffeine! ⁣

It’s WATER!

Here’s a SCARY statistic — 75% of Americans are chronically dehydrated. Yikes! ⁣

The benefits of drinking enough water are countless… From clear skin to healthy kidneys to strong muscles, but drinking enough water is CRUCIAL for weight loss. ‼️ ⁣

So… How much water should you drink? ⁣

That really depends on your body, your goals, and your lifestyle, but as a general guide, try to drink 0.5-1 ounce of water for each pound you weigh. ⁣

Check out my BEST 3 tips to help you stay hydrated: ⁣

1. Have a water bottle or glass with you 24/7. Have one in the car… keep it at your desk… Even on the coffee table while watching TV! Simply SEEING your water bottle is a great visual reminder to drink more water.


2. Set a reminder on your phone. Set an alarm for every 2-3 hours to remind you to get up and drink a glass of water.


3. Include water-rich foods into your meals. Many of us forget, but ALL fruits, veggies, and even meats contain water. Adding nutritious, whole, healthy foods into your meals can add up to 20% of your daily water intake! ⁣

Can you commit to drinking an extra glass of water today? Let me know in the comments below if you are in!

Ready for an EASY way to portion out your meals at the speed of LIGHT?!

Seriously, this 4-part method is exactly how I portion out every single one of my meals, and you don’t need a food scale or measuring cups or any other fancy tool to use it. 

 
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All you need is your HAND!

Check it out below

1.  PROTEIN — 1-2 Palm-sized servings at each meal 🍗⁣
2.  VEGGIES — 1-2 Fist-sized servings at each meal 🥦⁣
3.  HEALTHY FATS — 1 Thumb-sized serving at each meal 🥑⁣
4.  SMART CARBS — 0.5-1 Fist-sized serving at each meal 🍠⁣

I PROMISE, if you use this system precisely you CAN lose weight without ever counting a calorie or macro! ;)

Do YOU have an easy way to portion out your meals that works?  If so, drop it in the comments below! 🍴

Food Cravings are NOT your problem!!!!

We’re often taught that food cravings are EVIL, and that we must AVOID the foods we crave at all costs.

 
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Women come to me asking “How do I get rid of my food cravings?” OR “What do I do when a serious food cravings hits?!” ⁣

The truth is that ALL of us have food cravings at times. ⁣

For some of us, it comes from the pure satisfaction of enjoying a particular food… And for others of us, cravings hit because we use food as a coping mechanism for stress and emotions. ⁣

When we fight our food cravings, we only WORSEN our relationship with food, because we try to completely eliminate and avoid the unhealthy foods that we crave... Which tends to lead to a late-night binge session... ⁣

Can you relate⁣?!

So, back to the GOLDEN question... ⁣

WHAT do you do when a food craving hits?! ⁣

You remember that YOU always have POWER over your decisions with food.  YOU ARE IN CONTROL of your choices. ⁣

Stop allowing your food cravings to control you. ⁣
Stop thinking that foods are “bad” and “good” ⁣
Stop letting your emotions and fear take control over your eating.

START TRUSTING YOURSELF.

Instead of fighting your food cravings, be mindful, make a PLAN to help you navigate your cravings, and learn to TRUST YOURSELF to take power over your food choices. 👍🏻⁣

I promise that THIS is one way to help heal your relationship with food. ⁣

Tag a friend in the comments below who needs to hear this message today! 

Stop "SHOULD-ING" on yourself! 💩

 

I SHOULD eat healthier.

I SHOULDN’T eat this pizza.

I SHOULD go exercise

I SHOULDN’T drink this glass of wine.

 
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Anytime you tell yourself you “should” or “shouldn’t” do something, you’re asking for a speeding ticket on the highway to the city of Guilt, located in the country of I’M NOT ENOUGH.

Whatever action you “should” or “shouldn’t” be doing makes your current task or behavior seem WRONG… Which automatically leads to feelings of anger, resentment, failure, shame, lack of control, etc.

What happens when we SHOULD on ourselves? We create a ton of pressure within ourselves to do or be something which we feel we’re supposed to do. Basically we are telling ourselves that we’re not good enough, we’re not healthy enough, we’re not smart enough, etc.

If we don’t do what we “should” do, or if we do what we “shouldn’t” do, we feel wrong or guilty for our choices. SHOULD-ING strengthens our belief that we can’t trust ourselves, or that we don’t have enough willpower to reach our goals… Both of which are huge piles of POOP.

Many of us use the words SHOULD and SHOULD’T so frequently that the words that follow these phrases (I should workout, I should eat healthy, I shouldn’t eat pizza, etc.) become MORE POWERFUL in our minds than our actual desires.

In other words, our minds’ preconceived ideas about pizza, exercise, eating healthy and glasses of wine make the decisions FOR us, as opposed to what we really want.

Feeling overwhelmed, guilty, anger, or resentful of the things you SHOULD do keeps you feeling stuck… The more you feel you SHOULD do something, the less likely you are to actually DO IT.

SHOULD-ING is often tied into foods because we label foods as “good” or “bad” in our minds (which unconsciously leads to feelings of either happiness or anger/resentment).  On a nutritious level, foods can’t be labelled as good or bad because foods don’t have power over their actions.  Think about it: good humans are those who help others around them and are kind and loving.  Bad humans murder, commit crimes, and take advantage of those around them.  Foods can’t do EITHER of those things.  Now I understand that you can have “bad” pizza at a restaurant, but that is because of how the restaurant prepared and made the pizza, not because of the pizza itself.  

All foods are simply more-nutritious or less nutritious for our bodies.  At a biological level, our bodies CRAVE healthy foods because we need those nutrients to survive.  A donut may have 500 calories but has little nutrients for it’s caloric count, compared to a chicken breast with veggies that has the same 500 calories but is loaded with nutrients.  The calorie count is the exact same, so does it matter which one we eat? YES!  

Because the donut contains little nutrients, it won’t keep us feeling full and satisfied for very long.  We will quickly feel hungry, and eat MORE foods than we don’t actually need. Because the chicken and veggies contain more nutrients, they will do a better job of keeping our bodies’ satisfied and feeling full for a longer time. 

Ultimately, when we associate foods as being “good” or “bad” instead of “nutritious” or “not-so-nutritious”, we feel we have messed up when we eat something “bad,” or we feel better about ourselves when we eat something “good.” In other words, research suggests that we feel BAD about ourselves when we eat “bad” foods, and we feel good about ourselves when we eat “good” foods.

Remember that food is just food. It has no power over us UNLESS we give it power.

So here is the golden question: How do we STOP should-ing on ourselves?!

First, we become aware that it is happening. Start to notice your feelings and HOW you choose the foods you eat. Are you telling yourselves you “SHOULD” or “SHOULDN’T” eat certain foods, or are you taking control over food and consciously choosing to eat foods that you WANT to eat?

In the moment, ask yourself some of these questions: Why should I choose this? Who says that I should choose this? Will this help me reach my goals? Does the BEST, HEALTHIEST version of me want to enjoy this?

Next, try to get as specific as you can with your goals AND your wants. In other words, what not-so-nutritous foods do you truly LOVE? What goals are you hoping to achieve and what’s realistic for YOUR lifestyle? For example, I absolutely LOVE pasta. When I was on my own personal weight loss journey (you can read more about it HERE), I wasn’t willing to give pasta up in order to lose weight… So I decided to eat more nutritious foods MOST of the time, but to still consciously CHOOSE to eat pasta on special occasions (simply because I loved it!)

Lastly, start to replace the word SHOULD with I WILL… I CAN… I CHOOSE… I AM... I WANT.

It’s a complete mindset shift that takes the pressure off of you. It takes the power away from the food and gives YOU the power to make the decision about what to eat without the emotional strings attached to it.

Instead of telling yourself “I should eat more veggies,” try telling yourself “I will choose more veggies.” Or, instead of telling yourself “I want to be someone who exercises regularly,” try telling yourself “I am someone who exercises regularly. I promise that small mindset shift will help you think twice about your nutrition AND your exercise choices.

By slowing shifting your mindset, you take back your power and you OWN your decisions.

This doesn’t mean you never enjoy pizza, but it means that you can CHOOSE when you enjoy the pizza, which is extremely powerful. You also get to CHOOSE to eat more protein and veggies so that you lose weight and reach your goals.

If you can stop SHOULD-ING on yourself, you can remove the stress and emotions associated with foods, and you can take back the power to choose what YOU want to eat.

Does this post resonate with you? Do you struggle with SHOULD-ING on yourself, whether it comes in the form of eating healthy OR any other goal you’re trying to achieve? Drop a comment below!

 

Ready to measure portions WITHOUT counting calories?!

 

SO many women believe that in order to lose weight, they have to strictly count calories. In reality, calorie counting isn’t the best long-term strategy to leading a healthy life. What happens when you go over to a friend’s house for dinner and she doesn’t have the calorie count? Or, what happens when you go to a restaurant and there are no calorie counts on the menu?

Here’s the truth:

YOU DON’T NEED TO COUNT CALORIES IN ORDER TO LOSE WEIGHT!

SERIOUSLY! My system of measuring portions helps my clients to lose weight without ever counting a single calories. And NO, my system doesn’t mean that you feel hungry all the time either!

The only tool you need to correctly measure out portion sizes is your HAND!

Your hand goes with you everywhere, so you’ll be able to keep your portions in-check while eating at your friends’ house AND while dining out at restaurants!

 
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Here’s how it works:

  1. PROTEIN: Every meal you eat should contain 1-2 PALM-SIZED servings of protein

  2. VEGGIES/FRUIT: Every meal you eat should contain 1-2 FIST-SIZED servings of veggies & fruit

  3. SMART CARBS: Every meal you eat should contain 0.5-1 FIST-SIZED serving of smart (whole grain) carbs

  4. HEALTHY FATS/CONDIMENTS: Each meal you eat should contain about 1 THUMB-SIZED serving of healthy fats (like nuts or avocado) and/or condiments.

Especially if you’re trying to lose weight, be aware of your carb and fat portion sizes. If you need, cut back on those portion sizes and add 1-2 portions of veggies to your meals.

I’d love for you to try out this system to help you portion your meals, and then comment below and share how it works for you!

 

4 Ways to Stay Healthy on Thanksgiving

 
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YIKES!!! That is a TON of calories to consume within the span of 24 hours!

Even though Thanksgiving revolves around eating, there are ways to navigate your day so that you still ENJOY your favorite foods without going overboard! Check out my 4 best tips on how to stay healthy (yet still ENJOY) your Thanksgiving!

  1. Eat Breakfast. It may sound counterintuitive, but eating breakfast can help prevent you from snacking all day. “Saving up” for the big meal rarely works because you end up becoming SO hungry throughout the day, that you overeat before the main meal is even served.

  2. Pitch in and Bring Something Healthy! What makes Thanksgiving amazing is the number of options to choose from! Most Thanksgiving options are high in fats and carbs (ahem stuffing, mashed potatoes, and gravy). Be SURE there is a healthy choice at dinner or as an appetizer by bringing along a veggie tray or veggies as a side dish.

  3. Fill HALF of your dinner plate with veggies and protein. If you’ve been following me for awhile, you know that I’m a believer in ENJOYING your favorite foods and drinks on special occasions. And for most of us, Thanksgiving is a special occasion! That doesn’t mean you can eat 5 servings of stuffing and expect to lose weight. Set yourself up for success by filling at least HALF of your plate with veggies & turkey, and allowing yourself to indulge in smaller portions of your favorite, heavier foods.

  4. Pay attention to your hunger and fullness levels! This one is harder than it sounds, but really try to eat ONLY when you feel hungry on Thanksgiving. Often times, this day turns into a “grazing day” when food is available to eat all day. Instead of mindlessly eating everything that is offered to you, focus on eating ONLY when you feel hungry. When you feel full, politely pass on food or take some home as leftovers!

Thanksgiving is a tricky holiday to stay on track, but it’s possible with a little planning and knowledge. Most importantly, when it comes to appetizer and overall food choices, decide what you are COMMITTING to do, and what you’re NOT willing to do before Thanksgiving arrives!

Do you have any other tips that help you stay healthy on Thanksgiving? Share them in the comments below!

 

EASY & DELICIOUS Turkey and Egg Casserole

 

Often times, the women I work with struggle to make healthy breakfast choices that keep them feeling full and satisfied all morning long.

Today's recipe is a fantastic option to meal prep for breakfast, lunch, OR dinner!  Plus, it’s EASY! Seriously — it takes about 5-10 minutes of prep work, and once you put it in the oven, you’re free to do other things! Make this on a Sunday and have breakfast or lunches ready-to-go all week long!

Turkey & Egg Breakfast Casserole 

 
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Ingredients: 

- 1 tablespoon Coconut Oil + more for coating the pan
- 1 lb Ground Turkey
- 1/2 teaspoon Chili Powder
- /2 teaspoon Garlic Powder
- 12 Large Eggs
- 1 small Sweet Potato (peeled and sliced thin)
- 1 cup Baby Spinach
- Salt & Pepper for Seasoning
- Additional Veggie Toppings: Tomatoes (Diced Onions, Mushrooms, Bell Peppers, Broccoli)

Directions:

1. Preheat the oven to 375 degrees. Grease a 9 x 9 baking dish with Coconut Oil as well as heat the 1 tablespoon in a medium sized skillet set to medium-high heat. Once the oil has melted add in the Ground Turkey and season with the Chili Powder, and Salt and Pepper. Continue to cook the meat until it begins to brown.
2. While the turkey is cooking peel and slice your Sweet Potato. Make sure your slices are fairly thin because if they’re too thick they won’t be as tender. Line the bottom of the greased baking dish with the sliced potatoes. In a medium bowl beat the Eggs with a whisk and season with salt and pepper.
3. Top the potatoes with the turkey and then pour the eggs on top. Layer the Spinach on top of the eggs as well as any additional toppings you’d like to add.
4. Place the dish in the oven and cook for 35 to 40 minutes or until the edges of the egg begin to brown and the casserole is firm throughout. Check the dish with about 5 minutes to go to see if you need to add any time.

ENJOY!

Note: If you want to make this as part of your meal prep (or the night before serving) and freeze it for later go ahead and fully prepare the dish then place in the freezer. To cook, let it defrost and then reheat at 275 to 300 degrees for about 15 to 20 minutes.

 

Festive Fall *HEALTHIER* Pumpkin Brownies!

 

As the weather turns chilly, fall is a festive season for some HEALTHIER brownies! Today’s recipe is SUPER easy (seriously — it only uses 2 ingredients), and removes the egg, butter, and oil from traditional brownies.

 
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Pumpkin Brownies

Ingredients:

  • 1 can of 100% pumpkin (NOT pumpkin pie filling)

  • 1 box of any brownie mix you’d like to use

Directions:

  1. Mix the ingredients together well.

  2. Bake according to the box instructions; NOTE: you may need to add more time (I usually do). Cook until a toothpick comes out clean

  3. Allow them to cool and ENJOY!

 

4 Ways to CONQUER Meal Prep!

 
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When I say the words "meal prep," do you imagine spending five hours on a Sunday in your kitchen measuring out about 30 ingredients, and having at least 20 reusable storage containers to hold your meals?

Newsflash: meal prep does NOT need to be time consuming more complicated!

Meal prep isn’t rocket science, but it’s also not very intuitive. 

Check out these 4 hacks to help you ace your meal prep game WITHOUT wasting your entire Sunday measuring out ingredients in the kitchen!

1. Spend money on the right storage containers.

Please note, this does NOT mean that you need to buy the most expensive food storage containers from a high-end department store! Wherever you shop, I encourage you to invest in some glass storage containers that can easily go from the oven, the refrigerator, to the freezer, or even to the microwave. In addition, you can buy special produce storage containers that keep fruits and veggies fresh for longer. I HIGHLY recommend using these! 

2. Focus on preparing ingredients instead of meals.

Do you ever find that eating the exact same thing for a few meals becomes boring and bland? Instead of preparing a casserole or soup that will last you the entire week, focus on preparing ingredients that you can have multiple uses. For example, cook and chop up chicken breasts so that you can use it in salads and in wraps. Or, wash and chop up veggies that you can add to salads or sauté as a side for dinners. 

3. Try to follow the 4/2/1 rule. 

Every week, try to prepare 4 different vegetables, 2 different proteins (such as chicken and eggs), and 1 starch (such as potatoes) ahead of time. By preparing mostly proteins and veggies, you’re automatically setting yourself up to lose weight or simply eat healthy, balanced meals. 

4. Don’t be afraid to cook different ingredients on a single pan.

If you’re looking to save time, cook all of your proteins, starches, and vegetables all at once. Simply toss your vegetables and a dash of olive oil and spread them on the pan along side the protein and roast everything together. Add different spices and sauces when you go to eat your meals to add flavor and variety.

Planning healthy meals doesn’t need to take up your entire weekend, but it DOES require a little bit of planning. Give yourself at least 30 minutes to prep/cut the food, and another 30 minutes to bake everything. Remember though, you can multi-task while your ingredients are baking! 😉

If you’re looking for other healthy and easy meal ideas, be sure to join my FREE Facebook group for women here!

 

3 Healthy Meal Choices for when you're feeling LAZY!

 

Often times as women, we assume that cooking healthy meals means spending hours a day prepping and cooking in the kitchen. 

What happens when you want to cook healthy meals on a limited budget or with a limited amount of time?

 
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There's nothing worse than getting home from a long day at work, only to feel uninspired to cook ANYTHING.  It's moments like this where a frozen pizza may sound appealing, but if you're trying to lose weight or eat healthy choices, what else is there to eat?

Good news!  There are PLENTY of healthy meal options that are delicious and can be made quickly.  In fact, enjoying a laid-back, healthy meal is a great way to establish a healthier relationship with food and cooking.  

What do these quick meals have in common?  

First, they're nutritious and can help you to lose weight.  Second, they help to keep you feeling full for a longer period of time.  Lastly, when you fill up on the good stuff, there's less room in your stomach for the not-so-healthy stuff (like cookies, chips, and ice cream).  

Check out my 3 FAVORITE healthy recipes for when I'm feeling lazy:

1. Stir-Fry

Stir-fry can be made in a matter of minutes, it contains plenty of nutrients, and they are filling.  Keep frozen veggies in your freezer and quinoa or brown rice on hand in your pantry.  Chop up chicken breasts to mix with the veggies.  Throw all ingredients into a sauté pan, add your favorite seasonings, and saute with a bit of oil, apple cider vinegar, lemon, low-sodium soy sauce, or your favorite chili sauce.  

2. Omelettes

Omelettes are one of my FAVORITE go-to meals for breakfast, lunch, or dinner.  Grab plenty of your favorite veggies, scramble with eggs or egg whites, add a tiny bit cheese if you'd like, and cook in a frying pan.  Omelettes are loaded with protein, healthy fats, veggies, AND they keep you feeling full for hours!

3. Pasta with Tuna and Beans

When you're tempted to make a box of macaroni and cheese for dinner, take these few extra steps and I promise that you won't regret it!  Cook a cup or two of whole wheat pasta.  Drain a can of tuna fish and garbanzo beans (or any other beans of your choice).  Toss the pasta, tuna, and beans in a dash of olive oil and fresh lemon juice, and top with a bit of parmesan cheese.  If you're looking for extra flavor AND fiber, add a can of artichoke hearts!

Cooking healthy meals at home doesn't always mean spending hours every day prepping healthy meals.  Always remember that spending 5 minutes a day or spending 95 minutes a day doesn't change the QUALITY of meals that you cook.  

If you're looking for more easy, healthy meal options, be sure to join my free Facebook group for women here! 

 

Are *HEALTHIER* snacks really healthier for you?

 
 
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I'm not going to lie to you...  Years ago, these nutrition facts surprised me when I compared the two! 

Back when I was trying to lose weight, I *THOUGHT* trail mix was a great snack choice!  Often times, it's labeled as healthy, organic, or high-protein.  YES, it may be organic, or contain a good amount of protein, or healthy to some, but it has almost the EXACT SAME nutrients as a Dairy Queen Blizzard.

This is really important to note--I'm not trying to compare what's the "healthier" or "better" option between trail mix or a DQ blizzard.  I'm simply showing that a food that MANY of us believe(d) to be *healthy" is loaded with just as many calories (and fat) as a Dairy Queen Blizzard.

At the end of the day, the quantity of calories you eat, no matter where they come from, will dictate whether you gain weight, lose weight, or maintain the same weight.

So how do you know you're choosing the healthiest snacks, especially if you're trying to lose weight?  

Should you count calories and check nutrition labels? NO and YES!  If you've been following me for awhile, you know that I DO NOT BELIEVE IN COUNTING CALORIES!  Seriously, it takes so much time and ISN'T necessary to lose weight!

But should you be checking your nutrition labels?  YES!  I highly encourage you to check the ingredients of your snacks.  Here's my general rule of advice for snacks: The fewer ingredients, the healthier it probably is. 

If you're looking for the healthiest snack choices, stick with the basics!  Try to choose foods that come in their natural state.  Whole pieces of fruit, vegetables, greek yogurt, or cottage cheese all make great snack choices!  

If you're looking for more healthy snack or meal choices, be sure to join my *FREE* Facebook group for Women here!