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

 
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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.

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?

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!

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!

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!

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!

 

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!

 

 

 

 

 

Peach BBQ Lettuce Wraps

 
 
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I'm all about finding healthy recipes that taste delicious and that DON'T contain too many added calories or fat.  Today's recipe is healthy and EASY to make.  Plus, the leftovers make great lunches!

Note: the ingredient list is a bit longer but the prep time is only about 25 minutes!

Also note that the bbq sauce recipe makes about 3 cups, so you can freeze 2 cups for next time or use it as a marinade for chicken breasts!

Peach BBQ Lettuce Wraps

INGREDIENTS:

PEACH BBQ SAUCE

- 4 dates, pitted

- ½ cup boiling water

- 2 Tbsp. ghee (I recommend Pure Indian Foods ghee)

- ½ cup minced onion

- 3 cloves garlic, minced

- 1 6-ounce can tomato paste

- 1 12-ounce can tomato sauce

- 2 medium peaches, peeled and roughly chopped (may substitute 2 cups frozen peach slices, thawed, when fresh peaches are out of season)

- ¼ cup apple cider vinegar

- ¼ cup dijon mustard (such as Annie’s or 365 Everyday brand)

- 1 tsp. smoked paprika

- 1 Tbsp. chili powder

- ¼ tsp. ground cumin

- 1 pinch ground cloves

- Sea salt and pepper to taste

 

CHICKEN:

- 2 lb. boneless, skinless chicken breasts or thighs

- 1 cup Peach BBQ

- 1 head of lettuce

DIRECTIONS:

1. Place pitted dates in a blender or food processor. Cover with boiling water and set aside for 5 minutes to allow dates to soften.

2. In a small saucepan over medium heat, melt ghee and saute onions 7-8 minutes or until translucent and soft. Add garlic and cook an additional 30 seconds until fragrant.

3. Transfer onion and garlic mixture to blender with the dates.

4. Add remaining sauce ingredients and blend until smooth. Taste and season with salt and pepper as desired.

5. Place chicken in the bottom of the slow cooker.

6. Pour 1 cup BBQ sauce over chicken. Stir to coat chicken then cover with lid and cook on LOW heat for 5-6 hours or until cooked through.

7. Allow chicken to cool slightly before shredding with 2 forks right in the slow cooker.

8. Dish chicken into lettuce leaves and ENJOY!

Looking to cook other healthy and delicious meals at home, without spending hours a day in the kitchen?  Be sure to grab a *FREE* copy of my perfect meal planner here!

 

Struggling to eat fruits and veggies? Check out these tips!

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One of the habits that I find my clients struggle with most is eating enough fruits and vegetables. In a perfect world, we would all eat five servings of fruits and veggies daily. As you and I both know, the world is not perfect, and unless you're really focusing on it, chances are you are not eating enough fruits and veggies on a daily basis. This week, I'll be sharing tips and tricks to help you out, so those five daily servings won't seem so daunting.

1. Eat at least one serving of fruit (or veggies) with your breakfast! 

I'll be honest, the idea of eating raw broccoli for breakfast kind of grosses me out (unless it's in an omelet!)... It just doesn't sound appetizing in the morning! However, I DO try to include some fruit with my breakfast every morning. Check out a few of my favorite options that can help you kick start your breakfast with fruit: 

--A banana with almond or peanut butter

--Greek yogurt with fresh berries

--and orange or grapefruit with some Almonds

--cottage cheese with pineapple or mango

2. Make a super smoothie!

Making a super smoothie for either a snack or meal is a great way to get in multiple servings of fruits and vegetables. The more fruits and veggies, the better! Just be sure to include at least one source of protein as well.  Spinach is an easy, nutrient-packed veggie to add to ANY smoothie because it usually acquires the taste of the other ingredients.

3. Include one serving of fruits or veggies as an afternoon snack. 

If you find yourself getting hungry between lunch and dinner, it's totally fine to eat a snack! Just be sure your snack is properly portioned and includes a bit of protein! Check out these easy to grab (or pack) afternoon snacks:

--Carrots and hummus

--Celery with peanut or almond butter

--Turkey rollup with a cherry tomato inside

--A cheese stick with Some broccoli

4. Include at least one serving of fruits or veggies with both lunch and dinner!!

It sounds simple enough, but be sure you include at least one serving of fruits or veggies at lunch and dinner. When choosing what to include, the more colorful the better! If you struggle to find time to prep your fruits and veggies, buy packaged, ready-to-eat ones! 

5. Pump up the flavor!

I think that raw vegetables are boring and bland on their own... is anyone else with me? Check out these ways that you can make your fruits and veggies taste better:

--Dip raw veggies in a bit of salad dressing, peanut/almond butter, or hummus

--Roast veggies to bring out their natural flavor: sprinkle a bit of olive oil on them and throw them in the oven until they are tender

--Season cooked veggies with lemon juice and a splash of olive oil; add fresh herbs such as sage or basil

--If you're looking for a healthier dessert, try baked apples or pears topped with a bit of honey and cinnamon

Comment below, which of these can you add to YOUR daily meals?