Don't Get Tangled Up in Holiday Weight GAIN!

The average American gains 7-10 pounds during the holiday season! I thought the average would be like 3-5... but 10 pounds! Wow... How do you stack up during the holiday season? Do you really ever lose it all?

 

The holiday season can be really difficult - from food pushers, to lack of sleep, to stress, get together, and the emotional difficulties that can also come with the holiday season. For many, this is a time of emotional stress and sadness, causing emotional eating. Let's face it, we are programmed to eat when we are happy, sad, stressed, tired, and on and on...

First and foremost, if you go into an event and plan on 'winging it' you will crash and burn... no way to sugar coat this one! Here are a few more of my personal holiday tips...

One tip I forgot to add was to say 'no' to food pushers... no I don't want to try it, no I don't want a bite, no I don't want any left overs --- but thank you! If you had a food allergy or were avoiding the food for a religious reason, you wouldn't think twice about saying 'no'. So this is your new 'lifestyle' treat it like one!

I constantly remind myself that fit is forever and flavor is temporary.. or as my momma used to always say "moment on the lips, forever on the hips!"

For more tips and support or for help losing the holiday weight - groups are enrolling now... Apply here to be considered! Space will be limited!

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Build a Better Salad

Soooo - you think that salad is pretty healthy?? No fried foods, low carbs - okay, I see where you were tying to go with this! But what you may not realize, is the simple additions to your salad can add up to hundreds and hundreds of calories and over a day's worth of sodium! Sometimes you might be better off having that cheeseburger! I have some easy swaps that can help make your salad yummy and fun while keeping it clean and fit...

Dressing

Don't put your dressing on your salad, dip your fork and you will save a lot calories!

Salads are usually topped with salad dressing, hence the name, but sadly, most of them are high in calories and fat.

Plus, a serving of salad dressing is only 2 tablespoons. For those 2 tablespoons, you're going to get anywhere from 100 to 200 calories.

Forgo the salad dressing and squeeze some fresh lemon or lime juice on your salad. Or get creative with some salsa as a topping and balsamic vinegar is also nice. I also love adding grilled apples, or fresh berries - they add a lot of flavor and you don't even need dressing!

When you order a salad at a restaurant, ask for your dressing to be served on the side. You'll be amazed at how many calories you can save when you control the topping.

Love these yogurt dressings by Bolthouse - So yum!! Here was the true test for the Ranch...
My husband's buddies were over and cooking out, they asked for Ranch and this was all I had...
I knew if they saw "yogurt" they would not try it, so I put it in a little bowl and they ate it all
and asked for more!

 

Croutons

These extra toppings don't add any nutritional value, but they can add a lot of calories and the cheap ones are loaded with ingredients with names you can't pronounce. One-half cup of croutons has about 100 calories and those bacon bits  aren't even real bacon. Turkey bacon is another great alternative!!

So you like a few crunchy toppings, do this instead -- add a tablespoon or two of chopped walnuts or flax seeds. They've got omega-3 fatty acids, plus they're good sources of fiber, which your body needs for a healthy digestive system.

But if you are like me, and can't help but want to add some carbs to your salad - add some Annie's Cheddar Bunnies! (Yes, I know - I have the palate of a 3 year old - but don't knock it til you try it!)

 

Cheese

Cheese is a catch 22 - while it is a great source of calcium and protein; it is also loaded with sodium, saturated fat and calories.

So how can we fix this one? Simple - pay attention to the portion size... Don't just pour the bag of cheese over your salad! Did you know a serving of cheese is about what would fit into a shot glass (about 2 TBSP)??? YEP! Go with a low fat, dry cheese like a Parmesan!

 

Iceburg

Well yes, Iceburg lettuce does have a nice crunch - but it has virtually no nutritional value... That's right very few vitamins and not much fiber either. It is a good source of water, and that is about it! And since it's not too flavorful, a pile of iceberg lettuce practically screams for globs of high-fat dressings.
So, to keep your salad on the healthy side, use a variety of darker greens like spinach, leaf lettuce, arugula, dandelion greens, kale, watercress and basil leaves. The darker the leaves the better -- they're richer in folate, minerals and phytochemicals.

 

Processed Meats

Adding a protein source can transform a salad into a full-fledged (and really good for you) meal.
But adding deep-fried chicken strips or hunks of processed lunch meats will turn your healthy salad into a health-disaster. And a typical taco salad with seasoned ground meat and globs of sour cream is just a no-go.

Keep your salad lean and mean by adding cooked chicken or turkey breast, a couple of grilled shrimp or legumes.

Hope this helps you build a better salad!!!

Apple Pie Shakeology

As we are on our way to the airport, I had to enjoy one of Walt Disney's favorite desserts - Apple Pie!

Free Clean Eating Support

I honestly believe that if you eat like crap, you will feel like crap... WE ALL KNOW,what healthy eating looks like, less fast food, more green food, less soda, more water.... You might think that eating healthy is too expensive, not that important or too much work, but I want to show you HOW and WHY eating a clean lifestyle can change your health! I will show you how to stay on budget, why it is important and how simple it can be!! It doesn't cost you a thing, just show up with an open mind and let's improve your health through food!!! JOIN ME!

My 21 Day Fix Round 1 Transformation

Cookie Dough

UMMMM THIS TOTALLY FEELS LIKE A CHEAT!! MY NEWEST FAVE!

 

 

Whole Wheat Pizza Flat Bread

So simple, great easy meal! Family friendly and fun (kiddos can put on their own toppings!) So yummy and so many ways to switch this one up!

What you need:

- Whole Wheat Flat Bread
- Organic Pizza Sauce
- Shredded Mozzarella Cheese
- Garden Veggies (my fave are thinly sliced Roma Tomatoes, banana peppers, red pepper, mushrooms)
- Fresh Basil
- Grilled Chicken - sliced

 

What you need to do:

- Preheat oven to 400
- Place Flat Bread on Pizza Stone
- Put a thin layer of sauce on flat bread, covering it evenly
- Thin layer of cheese, also covering flat bread evenly
- Add veggies and basil
- Top with Chicken
- Bake until cheese is melted and toppings are warm (about 15 min)

Clean up your Diet

It is so challenging when you have a favorite recipes and they don't quite fit your new lifestyle... well here are a few of my favorite ingredient swaps:

• Use Greek yogurt instead of sour cream when you’re whipping up a spinach dip, ranch or French onion dip as an appetizer. This swap will make any chip dip healthier, and plain, nonfat Greek yogurt is a much better source of protein. Also a great on a clean taco salad or baked potato! If you’re feeling really ambitious, swap the chips for fresh veggies too!
• Use olive oil instead of butter when you’re cooking anything on the stovetop, like sautéed veggies or scrambled eggs. Unlike butter, olive oil doesn’t have cholesterol. In fact, it is known to help lower bad cholesterol while increasing levels of good cholesterol.
• Use a banana instead of an egg when you’re making a Sunday morning pancakes or a birthday cake. The banana will give provide sweetness and moisture, and it’s a great way to make your dish vegan-friendly. You can also use applesauce instead of a banana as another vegan-friendly replacement.
• Use spaghetti squash instead of pasta when you’re craving carbs. Spaghetti squash is a vegetable, so one serving can provide your body with the recommended daily intake of potassium, vitamin A and vitamin C. Whole-wheat pasta is a great way to satisfy your comfort food craving if you need it, but if you’re wanting to ditch the carbs (and a few pounds) go for the squash.
• Use almond milk instead of cow’s milk for your cereal, oatmeal and coffee. Unsweetened almond milk is one of the most nutritious milk substitutes out there, and it’s free of saturated fats. It’s also a great vegan source of protein, and has less calories per serving than cow’s milk.
• Use mashed cauliflower instead of pizza crust or mashed potatoes healthier and a low carb option!

Jen - T25

 

AHHHH!! I am so excited to announce Jen's transformation! Jen and I went to high school together and recently reconnected on Facebook.... Jen watched my transformation with T25 and said "I want in!" She became one of my first challengers! Jen came to my house, I helped her with her before photos, measurements and we talked about clean eating... She said "I want to lose 30 pounds in 60 days like you did", I said "I am here for you, lets do it"

 

And the challenge started!!! What is soo amazing about Jen is she is a mom, wife and was starting a new job the same week the challenge started!!! Jen has 2 boys that are less than a year apart and keep her sooo busy - they are 18 months and 8 months!!!

 

Jen and I talked on Facebook and via text almost daily about clean eating, challenges we faced, water intake, our kids and marriages... It has been amazing reconnecting with her! And now I am so proud to have her as a coach on my team!!!!

 

Jen's transformation is just beginning, now she has joined me in a 21 Day Fix Challenge Group and I know she is going to nail it! When Jen told me she was going to drop 30 pounds with T25, I was honestly skeptical, I knew how hard I had to work (in and out of the kitchen) to drop the weight... but she did even better and lost a whole pound more than I did!!! Way to go Jen!

 

Join Jen and I in our next challenge group!!! Click here to earn an exclusive spot!

New You Boot Camp - August 18th

I love doing Challenge Groups, they help keep me motivated and on track and they help teach you about clean eating, workout tips, motivation and all the support you need along the way! This challenge group is going to be a little different, it will be 60 days long and will have added accountability with some personal development! The best part is the cash prize!!! Challengers will be given "points" for percentage of weight lost, daily accountability posts, and completing "assignments" (sweaty selfie, reporting measurements, doing bonus workouts ect) and simply the one with the most points gets the cash!!! The only question I have is....  ARE YOU READY FOR A NEW YOU, INSIDE AND OUT????  RIGHT HERE, RIGHT NOW!!!

Emotional Weight Gain

Are you an emotional eater like me? I used to eat when I was happy, when I was sad, bored, confused, procrastinating, really anything! Ha! Funny thing is, it never made me feel better - it only made me feel worse, made me feel fat and made me feel guilty! Truth is - we don’t always eat simply to satisfy hunger. We also turn to food for comfort, stress relief, or as a reward. Unfortunately, emotional eating doesn’t fix emotional problems. Never has, never will... I think some of these habits start in childhood, and I work really hard to break the cycle with my daughter... If you are a mom, how many times have you used food as a reward? "Eat all your dinner and you can have ice cream." or "you were a good girl today, you can have an extra popsicle." I know I am guilty of this just today!




Using food from time to time as a pick me up, a reward, or to celebrate isn’t necessarily a bad thing. But when eating is your primary emotional coping mechanism—when your first impulse is to open the refrigerator whenever you’re upset, angry, lonely, stressed, exhausted, or bored—you get stuck in an unhealthy cycle where the real feeling or problem is never addressed.

Emotional hunger can’t be filled with food. Eating may feel good in the moment, but the feelings that triggered the eating are still there. And you often feel worse than you did before because of the unnecessary calories you consumed. You beat yourself for messing up and not having more willpower. Compounding the problem, you stop learning healthier ways to deal with your emotions, you have a harder and harder time controlling your weight, and you feel increasingly powerless over both food and your feelings.

So what is the difference between real hunger and emotional hunger??? Glad you asked...

Emotional hunger comes on suddenly. It hits you in an instant and feels overwhelming and urgent. Physical hunger, on the other hand, comes on more gradually. The urge to eat doesn’t feel as dire or demand instant satisfaction (unless you haven’t eaten for a very long time).

Emotional hunger craves specific comfort foods. When you’re physically hungry, almost anything sounds good—including healthy stuff like vegetables. But emotional hunger craves fatty foods or sugary snacks that provide an instant rush. You feel like you need cheesecake or pizza, and nothing else will do.

Emotional hunger often leads to mindless eating. Before you know it, you’ve eaten a whole bag of chips or an entire pint of ice cream without really paying attention or fully enjoying it. When you’re eating in response to physical hunger, you’re typically more aware of what you’re doing.

Emotional hunger isn’t satisfied once you’re full. You keep wanting more and more, often eating until you’re uncomfortably stuffed. Physical hunger, on the other hand, doesn't need to be stuffed. You feel satisfied when your stomach is full.

Emotional hunger isn’t located in the stomach. Rather than a growling belly or a pang in your stomach, you feel your hunger as a craving you can’t get out of your head. You’re focused on specific textures, tastes, and smells.

Emotional hunger often leads to regret, guilt, or shame. When you eat to satisfy physical hunger, you’re unlikely to feel guilty or ashamed because you’re simply giving your body what it needs. If you feel guilty after you eat, it's likely because you know deep down that you’re not eating for nutritional reasons.

 

So what should I do instead of eat???

• If you’re depressed or lonely, call someone who always makes you feel better, play with your dog or cat, or look at a favorite photo or cherished memento. WORKOUT!!!
• If you’re anxious, expend your nervous energy by dancing to your favorite song, squeezing a stress ball, or taking a brisk walk. WORKOUT!!!
• If you’re exhausted, treat yourself with a hot cup of tea, take a bath, light some scented candles, or wrap yourself in a warm blanket. SLEEP OR WORKOUT!!
• If you’re bored, read a good book, watch a comedy show, explore the outdoors, or turn to an activity you enjoy (woodworking, playing the guitar, shooting hoops, scrapbooking, etc.). WORKOUT!!! (get where I am going here)

Vanilla Lemon Blueberry

300 calorie Berry Cobbler

Great and easy cobbler recipe!

 

What you need:

- 1 refridgerated pie crust
- 4 cups mixed berries
- 2 tbsp. sugar
- 1.5 tbsp. cornstarch
- 1/2 tsp. ground cinnamon
- 1/8 tsp. salt
- frozen vanilla yogurt

 

What you need to do:

- Unroll pie crust.. trim into 8inch square and create strips
- Place berries in 8 inch square baking sheet
- Sprinkle with 2 tbsp. sugar
- In a small bowl, whisk cornstarch, cinnamon and salt with 1/4 cup boiling water until cornstarch dissolves.. drizzle over berries
- Arrange dough strips in a lattice pattern on top of berriesx
- Brush dough with water and sprinkle with 1 tsp sugar (optional)
- Bake at 375 until crust is golden and filling is bubbling, about 1 hour
- Let stand 15 minutes and serve with frozen yogurt.

Serves about 6 - Enjoy!!!

How to Lose 10 Pounds in 21 Days Challenge Group

 

 

Join us to an exclusive 21 Day Fix Accountability and Support group. These groups are closed Facebook group were myself and a team of coaches help and support you through the 21 Day Fix Program. See our workout tips, recipes and meal plans. Daily motivation, accountability and support. What is the 21 Day Fix?

 Who is ready to lose 10 pounds in 21 days with us? Join here!

Angel Hair Chicken Pasta

Angel Hair Chicken Pasta

I love this dish because it is simple, easy, healthy, a crowd pleaser and you don't need any fresh ingredients so it is a great recipe right before a grocery trip! It is kind of like a summer time chicken noodle soup! Enjoy!

 

What you need:

2 TBSP olive oil

2 cups of chicken breasts cut into slices

1 bag of Steam Fresh frozen Broccoli, Caulifower and Carrots

Whole Wheat Pasta

2/3 cup Chicken Broth (I used 2/3 c water with 1 cube chicken bouillon)

1/4 c freshly grated parmesan cheese

Dried Basil

1 clove minced garlic

 

What you need to do:

-Cook pasta according to directions

-Add olive oil and garlic to a skillet

-Heat pan over medium heat

-Add chicken, season with basil and cook chicken

-Remove from skillet

-In the same skillet add frozen veggies, cover and heat until warm in the middle (I found they get too mushy for this recipe if you microwave them first)

-When warm, add chicken broth, chicken, and cheese and cook over low for 4 min.

- Serve over whole wheat noodles - be sure to measure the noodles for portion control!!!

Enjoy!

 

 

Week2

Week 2 was awesome! I thought it would be such a challenge with the 4th of July! But I took my own holiday planning advice and brought my 2 21 day fix approved dishes and asked if I could bring chicken to grill (luckily they were grilling chicken anyways).




Grilled Chicken with Homemade Peach Mango Salsa!

At our second picnic, I again brought the same 21 day fix approved dishes. The second party had a build your own kabob bar so it was perfect! Some fruit, peppers, onions, grilled chicken! How yummy and fun! Great idea if you are hosting a party and want a great clean eating meal!                                  

What a great idea Mom!!!

Since my abs are my weakest and the most challenging workout for me is the 10 min ab fix, I committed to doing it every other day and it has been great and I have noticed this is getting easier and easier!

The workouts continue to challenge me, and fitting them with work and picnics was not easy but I remembered my whys and continued to push play... sticking to my nutrition plan and workouts played off in a huge way - 3.6 pounds and 2.5inches just this week!!!

Excited for week 3, and switching it up with doubles!!! 

Red, White and Blue Berry Fruit Salad

Peach Mango Salsa

Peach Mango Salsa

Great clean appetizer and I also love it on top of grilled chicken :) Only 10 calories in 2 tablespoons!

What you need:

 

1 large ripe peach
1 ripe mango

3 medium-size tomatoes
1/2 sweet onion
1/2 green, red, or yellow bell pepper
1 clove garlic, minced
2 teaspoons minced fresh Jalapeno pepper
1/2 cup freshly chopped cilantro
1 tablespoon lime juice
1/2 teaspoon salt
1 tablespoon sugar

 

 

What you need to do: 

1. Peel and remove the pits of the mango (it was a lot of mango for me so I pureed some of it to make a paste that I added to the final product to get the texture I desired) and peach then chop both into small chunks. Dice the tomato, sweet onion, and bell pepper into small chunks.
2. In a mixing bowl, stir together the peach, mango, tomato, onion, bell pepper, garlic, Jalapeno pepper, and cilantro. Add the lime juice, salt, and sugar and stir well to coat. Let rest at room temperature for 15 minutes for flavors to combine, or refrigerate until needed.

This salsa keeps for 2-3 days in the fridge, or can be frozen for later use!



Organic, non-gmo healthiest chip possible for dipping!

Look at that yummy texture!

 

Sticking to your goals during holidays and events!

It is always something! Ugh! If it isn't a holiday, it is a wedding, graduation or birthday party... There are always a million things getting in the way of living a clean and healthy lifestyle... And of course everything in moderation, but when you are actively trying to drop some pounds, avoiding temptations at these events are critical! Here are some tips that can help you avoid the temptations!

- Don't focus on the food
All too often when we go to an occasion, we are thinking and asking "what are they going to have to eat there?" Because lets face it, food is apart of every occasion - the meal, the dessert, the candy table, the appetizers and sugary drinks... You could easily undo several workouts in one event... The funny thing is, the food should not be the focus... The people should be, the reason to celebrate should be!

- Offer to bring a dish
Offering to bring a dish to the event is a great way to stick with your new habits, you can bring something that is fun and different and that fits into your meal plan! So you don't have to stress, you know that at least one thing that will be there is something you like and will work for you to help you reach your overall goals

- A little splurge isn't a game changer
Okay, so your Aunt made your favorite dessert! Take a small piece, that's right... A small splurge won't ruin everything (if you read my blog article about zig zag dieting you know that cheat meals are okay here and there).. BUT there is a catch, just because you had that one cheat, doesn't mean you can have 10 pieces and some to go home with and oh hell, since I ruined today I will just have a burger with extra mayo... NO! Just a small taste, just enough to enjoy it... My advice - chew it very slowly! haha

- Don't show up hungry!
Biggest mistake! On my way to a party, I grab a piece of fruit, a Shakeo or even a full meal.. That way when I show up to the party I am not hungry and as tempted to hit the buffet! Then I can have more of a snack as opposed to a meal!

- Remember WHY you are on this journey...
Not going to lie, I look at my before photos all the time.. right before you head out it wouldn't be a bad idea to peak at them! I often chant, "moment on my lips, forever on my hips!"

- Stay hydrated
Drink a lot of water! Especially during warm months, your body often confuses hunger and thirst!

- BYOB
Feel like you want to have a cocktail at the party?! Bring your own drink, that way you can avoid the sugar and calories of a typical beverage!

Eat slowly, stay active, watch out for portion control and enjoy the reason to celebrate and the wonderful people you have to share it with!

Christmas in July!!!

I want July to be a huge month, I want to help sooo many people and change so many lives!!! If you are waiting for a sign - this is it!!!! I am offering my own personal promotion, that's right - I want to help you so much that the prizes and cash back are coming from my own pocket... So here are the details!

- If you purchase a challenge pack (which is a fitness program and month of Shakeology) or Home Direct Shakeology from me - I will give you cash back

- If you are already a challenger of mine, I have something for you too! You love what Beachbody did for you? Do you think you know someone that could benefit from a Challenge group? Refer them to me, if they purchase a challenge pack or shakeology I will send you a sample of Shakeology. 5 successful referrals will get you a Shakeology cup! And for every referral I get from you, I will put your name in a drawing for a free fitness program!

- Challenge groups which are closed Facebook groups that will provide meal plans, accountability, support, tip ect will start July 7th and July 21st

Ready?!? Click here!