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!

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! 

The Top 3 Reasons Women Struggle to Lose Weight

 

Losing weight is HARD work. I won’t deny it. I won’t pretend it’s as easy as eating one salad.

With that being said, there are many reasons that 95% of women who are on a journey to become healthier struggle to lose weight.

Check out the top 3 reasons that most women struggle to lose weight:

  1. Consistency and patience are KEY!

 
 
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When it comes to weight loss, consistency has two meanings.

First, let’s talk about consistency in regards to eating nutritious foods (protein, lots of veggies, smart carbs, and healthy fats). It is 1000000% possible to lose weight while still eating chocolate and drinking wine.

My current clients have lost over 220 pounds while still enjoying their favorite foods and drinking wine.

The KEY is to enjoy those indulgences seldomly. Maybe that means once a week, maybe twice a week, or maybe once every two weeks! It’s really different for every woman, and comes down to your bodies’ metabolism and physical properties.

Second, consistency means waiting a few WEEKS and sometimes MONTHS to see results. Often times, women start to eat very nutritiously and expect to see results THAT WEEK. It takes the body time to adapt to being in a calorie deficit, so you have to give yourself time to see results. Again, how long varies from woman to woman. Be patient, be consistent, and the results will come!

2. Getting back on track is CRUCIAL to success!

When it comes to losing weight, there WILL be events where you’ll eat non-nutritious foods, and that’s OKAY!!! For example, let’s look at family pizza parties. Do you really expect to bring your own nutritious foods, or never enjoy the pizza? Of course not! Just because you eat non-nutritious foods (especially when it’s out of your control) does NOT mean you can’t lose weight.

What’s MOST important is to getting right back on track after you eat non-nutritious foods. One of my personal mottos is “never miss a healthy meal twice in a row.” When I eat foods I love that aren’t the most nutritious (for example, I ate tacos, rice, and beans for dinner last night), I make SURE that my next meal (and the ones that follow that) consists of lean protein and loads of veggies.

Many women fail to lose weight because they allow one not-so-nutritious meals turn into a not-so-nutritious day, week, etc.

3. Mindful eating is EXTREMELY important and often overlooked.

What does eating mindfully mean? Eating mindfully means only eat when you feel hungry, eating slowly, and paying attention to your fullness levels after each bite.

Are YOU an emotional or stress eater? SO many women use food as a way to escape emotions or stress.

At the end of the day, food rarely helps the root cause of the emotions or stress.

If you struggle from emotional or stress eating, keep telling yourself that your struggles are NOT related to food... Meaning that eating food won’t help the cause of your stress or emotions (unless it’s true hunger). Honor and FEEL your feelings, but don’t use food as a way to try to escape them.

Eating mindfully also means paying attention to how slowly you eat, and how you feel WHILE eating. Ideally, you want to STOP eating as soon as you feel satisfied and before you feel stuffed.

Losing weight while enjoying your favorite foods and drinks is 100000% possible. I’ve helped my current clients lose 225 POUNDS while enjoying their favorite foods AND while feeling satisfied (no 800 calorie/day crash diets needed!)

Have you struggled from any of these 3 weight loss roadblocks before? Are you struggling to lose weight because of another roadblock? Share with me in the comments below!

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!

 

5 Easy Ways to Quit the Weekend BINGE!

 

How many times have you worked SO hard during the week to eat healthy and exercise, only to blow it on the weekends? 

 
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If you've fallen culprit to the weekend binge, don't worry, YOU'RE NOT ALONE!  Heck, even sometimes I can have weekends that are the opposite of healthy!  

However, if you're trying to lose weight, keeping your weekends in-check is CRUCIAL to reaching your goals!  Check out these tips to help you stay on track, even during the most fun weekend events!

1. Focus on being CONSISTENT instead of being PERFECT.

Let's be real--the weekends are the time we should be ENJOYING our days without work!  It is 100% possible to lose weight and still enjoy meals at restaurants, and even a special dessert or drink on the weekends.  Instead of focusing on eating and exercising "perfectly," because that doesn't even exist, focus on making consistent, healthy choices when you CAN!  Don't restrict yourself, but control how much unhealthy food you're eating.  Eating a salad with veggies and chicken followed by ice cream cone won't cause you to gain weight, but eating pizza, burgers, fries, AND ice cream could cause you to gain weight.

2.  Forget about "good" and "bad" food, and focus on portions.

Here's the truth: Eating too much of the HEALTHIEST foods can cause you to gain weight.  

Instead of focusing on eating "good" or "bad" food, focus on the portions of ALL foods you eat on the weekends.  It's definitely important that most of the foods you choose are nutritious, but use your hand to help you portion out each meal.  For women looking to lose weight, include a palm size protein, fistful of vegetable, a small cupped hand of carbohydrates and a thumb size amount of fat in each meal, 3 or 4 times a day.

3.  Plan ahead and be prepared!

Often times, we know our weekend plans well ahead of the actual weekend.  If you have an upcoming party or BBQ to attend, or if you know you plan on getting ice cream on a hot summer day, try to eat healthy, nutritious foods for MOST of the day leading up to your event.  Then, when you arrive at the party or BBQ, you can enjoy some treats because you've stayed on track so far.  On the flip, if you have brunch plans, enjoy your brunch and mimosas, but then get back on track immediately after brunch by having a healthy lunch or dinner planned.

4.  Drink 1-2 glasses of water in between each alcoholic beverage!

It's not uncommon for many women to enjoy a few cocktails on the weekends.  Heck, that's one of MY favorite parts of the weekend!  However, it's easy to over-do it with the booze, especially when you know you can sleep all day tomorrow!  

In between each alcoholic beverage, be sure to drink at least 1-2 glasses of water.  Not only will this help control how many calories you're drinking, but it will also help prevent the dreaded hangover (which usually leads to poor nutrition choices.) 

5.  Accept responsibility for your decisions

The first thing I want to stress is that there's no "BAD" or "GOOD" food choices.  There are only more nutritious food choices, and less nutritious choices.  Eating is a simple cause and effect situation.  Everything we eat and drink takes us a little closer or a little further away from our health & fitness goals.  

Accepting the consequence is a great way to enjoy your food.  Plus, accepting the consequences helps to to really hone in on exactly WHAT less nutritious food choices are worth eating and drinking.  

If you're looking to lose weight or simply lead a healthier life, use these suggestions to help you stay on track!  I promise that you CAN lose weight and still enjoy weekends.  It just takes some mindfulness and planning ahead! ;) 

 

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! 

 

Can you lose weight and STILL enjoy your life?

 

HECK YES YOU CAN! 

I'm being serious.  

The *ONLY* way that you can sustainably lose weight and keep it off long-term is by developing healthy nutrition habits, and a healthy relationship with food, that are strong enough to keep you fit, but also flexible enough so you ENJOY life!

 
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To maintain your current weight, focus on eating nutritious, whole foods at LEAST 80% of the time.  Examples of nutritious foods include lean protein (like turkey or chicken breast), vegetables, fruits, and smart carbs (like sweet potatoes, brown rice, or quinoa).  

Allow yourself to indulge in your favorite "fun" foods NO MORE than 20% of the time.  

If you're hoping to lose weight, I encourage you to follow a similar plan, but make it more conservative.  Try to eat whole, nutritious foods 90-95% of the time, while still allowing yourself to indulge in your favorite treats (or drinks) 5-10% of the time. 

Always remember that the best way to permanently lose weight and lead a healthy life is NOT to completely cut out certain foods or food groups.  

If you're trying to lose weight but currently feel STUCK, and if you're looking for the support, accountability, and motivation to create a realistic nutrition plan that you can stick with, click here to book a free consultation call with me!

 

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!

 

 

 

 

 

What happens when you doubt your fitness and nutrition plan?

 

When you begin to doubt your fitness and nutrition plan (because let's get real... it happens to all of us! Especially if we aren't seeing results as quickly as we would like,) focus on what matters most!

 
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Within a matter of seconds of googling "weight loss," you'll be bombarded with advertisements for fad diets, magic potions and pills, body wraps, juice cleanses, and detox teas.

Here's the worst part.  They all have raving testimonials.  You'll see pictures and quotes from people who got "amazing" results with little to no effort.  

... And you're going to start wondering if it really IS possible to lead a healthy life or lose weight while still enjoying chocolate and wine on special occasions.  

How are you supposed to choose the *BEST* product for your body and your goals with all of the options on the market?  

What often happens is you can't decide which is best... So you don't commit to ANYTHING and you end up staying stuck exactly where you're at today.

HERE'S THE TRUTH:

There's always going to some fad diet or program that is the latest and greatest way to lose weight.  Often times though, the programs promise weight loss but can be detrimental to your overall health.  They eliminate important nutrients that your body needs to properly function.  Or, they include too much of one macronutrient, placing additional stress on your bodies' organs.

Plus, these "hot off the press" fad diets and programs don't really teach you anything.  Once you finish the program, you usually end up gaining the weight back that you lost because you haven't learned how to sustain a healthy lifestyle. 

No matter what, your body needs to burn more calories than you consume to lose weight.  This does NOT mean you need to count calories, but it DOES mean that you need to eat nutritious, real foods (such as lean protein, vegetables, fruits, and complex carbohydrates) MOST OF THE TIME.  You'll want to include strength training into your exercise routine so that you can build muscle and rev your metabolism.  

Most importantly, you'll have to be PATIENT.  Losing weight, creating healthy habits, and leading a healthy life long-term takes a LONG time.  

Don't let this discourage you, but let it EMPOWER you.  Every decision you make on a daily basis affects your fitness and nutrition habits.

Focus on what matters most, be patient, and ENJOY YOUR OWN JOURNEY.

If you're looking for the knowledge, support, and guidance to start creating your own healthy journey today, I encourage you to book a free consultation call here.  On the no-pressure call, we'll talk about your body, your goals, and how I help my clients to achieve the body and the life of their dreams.

 

 

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!

 

What do you *TELL* yourself about your body?

 
 
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As a nutrition & exercise coach, I’m bummed that most women don’t talk about mindset more when it comes to our BODIES!

You’re probably aware that your mind BELIEVES what you tell it... Regardless of whether it's the truth or not.  Yep, you read that correctly... Your mind often believes what you tell it, even if it's different than reality.

Ask yourself this question: What do you *TELL* yourself about your body?

If you're mind is always full of negative or criticizing thoughts, it will feel impossible to have a healthy & peaceful relationship with food, exercise, and your body.

Instead of focusing on the negative self-talk, celebrate every step of your journey… And start giving yourself (and your body) some credit!

There's absolutely NOTHING wrong with wanting to improve your health while transforming your body... 

Heck—my ENTIRE business is based on helping women create the healthy body of their dreams. ;)

But remember that BELIEVING you can achieve your goals and TELLING yourself how strong and beautiful you are (no matter what the damn number on the scale says) is the key to being successful.

You may be wondering… How do you *start* shifting your mindset so that you can actually start loving your body??

My favorite way is to write a body positive affirmation (like I AM BEAUTIFUL or MY BODY IS STRONG) on a sticky note, and place it on your desk or your bathroom mirror. EVERY time you see the sticky note, say the affirmation to yourself.

If you're looking for some help to overcome your mental hurdles, so you can create a healthier relationship with food and your body, I encourage you to book a FREE coaching call!  

On the call, we'll discuss your current relationship with food, and you'll leave the call with 3 strategies to implement immediately to help you love your body (and your life!)  Don't let fear stop you from reaching your goals... Let me help you push past the roadblocks that have stopped you from reaching your health and fitness goals!

 

What would happen if you only got ONE CAR in your life?

 
 
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Yes--I am a nutrition, fitness, and weight loss coach.  You're probably wondering WHY I am writing about cars.  

I promise this blog post is extremely important, so please read the entire thing!

I'm starting this with an analogy by Warren Buffet.  

Imagine that you turned 16 years old, and that you got to pick ANY brand new car that you wanted.  It could be a BMW, a Lexus, a Mercedes... ANYTHING you want!

Here's the catch though: You only get that ONE car to last your entire life.  If something happens to that one car, you can't get another one.  

  • How would you treat your car on a daily basis? 

  • What would you do to take care of your car?

I'm guessing that you would do ANYTHING and EVERYTHING in your power to take care of that car.  Because you KNOW it's the only car you'll ever have, chances are you'll take AMAZING care of it.

In reality, if something ever happens to your car, thankfully you are able to get a new one.

Remember that we all have only ONE body and mind.  

And how you treat it on a daily basis matters.  Treat your body and your mind like they are your most prized possessions--because they are.  And just to be clear, I'm not talking about buying yourself luxury items... I'm talking about making your health a priority.  

Work on creating healthy nutrition habits.  Find time throughout your day to exercise.  The actions you take on a daily basis matter.  

Sure, enjoying one alcoholic drink a week probably won't negatively affect your health... But enjoying one or more alcoholic drinks a day probably will affect your health.  

Remember that treating your body well involves more than just watching the foods you eat.  It also includes watching the foods you DON'T eat.  For example, if you're following a strict diet and you never eat carbs, you're probably missing out on important nutrients that can help prevent against Type 2 diabetes and cardiovascular problems.  

If you're ready to take the next step in changing your life by learning how to take care of your "car," I encourage you to check out how I work with my clients.

Every single day, YOU are the one who is in the driver's seat of your car.  You have the power to decide how you want to live your life and how you want to treat your body.  

And how you treat your body on a daily basis matters.  

 

5 Amazing Benefits of Strength Training!!!

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It's no secret that I'm a HUGE believer in the idea that reaching one's health and fitness goals comes down to having healthy nutrition habits.  However, this doesn't mean that you can just forget about exercise and sit on the couch all day...(don't we all wish?!).  

long with solid nutritional habits, exercise plays a critical role in losing weight, gaining lean muscle mass, and becoming stronger.

Often times, the only experience with exercise that my clients have before working together is as a "cardio queen." I'm talking about women who spend hours and hours on the treadmill or the elliptical. Does it sound familiar?

While cardio is important, strength training has many more benefits that can help you get to your goals quickly and safely. Check out these 5 benefits strength training, especially for women:

1. Weight training burns more calories than cardio.

Overall, weight training burns more calories than steady state cardio. While you're lifting weights, you'll burn fewer calories. However, after your weight session, your metabolic rate will be higher, and you'll be burning more calories for a longer period of time!

2. You can eat more food!

It's simple; muscle requires more fuel to maintain than fat does. The more muscle you have on your body, the more calories you need to eat to keep your body properly functioning. Especially if you're hoping to gain lean muscle mass (hello six pack!), you must add protein-packed foods to your diet!

3. Your bones will be stronger. 

Weight training add stress to your bones. As a result, your bones become stronger and more sturdy. This helps to prevent the loss of bone density, which can begin when women hit their mid-30s. Strengthening your bones can help protect you from fractures and breaks in the future.

4. Weight training boosts your immune system.

Studies suggest that moderate weight lifting reduces stress levels. This allows for the production of more white blood cells within your body, which helps to fight off infection and disease.

5. Your body will age better.

All of these benefits add up to a stronger and healthier life for you to live longer. Improved circulation from weight training helps to keep your hair, nails, and skin in great condition. Gaining lean muscle mass and burning more fat will enable you to wear the clothes you love. You will have better balance with a decreased chance of falling. If you do happen to fall, your chances of fracturing and breaking a bone are lowered.

While cardio is important to add to your exercise routine, The benefits of weight training surpass those of cardio when it comes to gaining muscle and losing weight.  If you're looking for a beginner strength workout, grab a set of weights and click here for a free leg workout!

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?