Blog Archives

Join Me For 21 Days Of Healthy Habits

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Just a quick note to let you know that registration for my 2017 Slim, Sexy, & Smart‚ĄĘ program is open!

I’m going to teach you everything you need to know about healthy habits in 21 days flat.

Click here to register for the program. Registration is now open (so you early birds can plan ahead!) and closes December 31st. The program will officially start on January 9th.

I created this program to answer all of your burning questions about how and what you should actually be eating. (Hint: It’s probably not what you think.)

No cleansing, no detoxing, no dieting; just plain good-old-fashion healthy eating & good nutrition.

This program is entirely in a private facebook group to complete at your own pace.

The total program value is well over $600 + –I figured I’d give you the way better end of the deal and sell it for as low as I can go – $150. (This is my cost and what I consider the “good-friend-and-family discount) ūüôā

If you need a reminder of all the awesome stuff you get read it here.

Let’s start 2017 putting you on the path of becoming the best version of yourself possible.

Be Merry & Healthy,

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8 Ways to Fit in Fitness

Each time you move you burn calories, and by the end of the day, these add up. ¬†Here are easy ways to “fit in” extra movement at home.

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  1. Turn cleaning your home into a workout.  Put on music and dance while you vacuum or dust to help you get moving.
  2. Home a lot?  Consider buying a treadmill or stationary bike.  Read or watch TV while you exercise.
  3. Wash your car by hand, rather than take it to a car wash.
  4. During TV commercials, get active.  Dance around, march, or do jumping jacks in place.
  5. Do sit-ups or crunches while watching TV.
  6. Enjoy an after-dinner walk with friends or family. ¬†If the conversation’s good, the time will go by quick.
  7. Sneak in some before-work exercise by getting up half an hour earlier each morning for a jog or walk.
  8. Walk the dog! ¬†You won’t find a happier companion. ¬†No dog? ¬†Perhaps your neighbor will let you walk theirs.

What are some ways you fit exercise into your day?  Join me on Facebook!

Stay fit & healthy,

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Why you may not be losing weight

We all want to be healthy and feel more amazing, right?   The truth is, it can be confusing to know where to begin.   When we feel overwhelmed, it’s easy to give up even before we’ve started.

 

The top 3 goals I hear most often from my clients are:

 feeling better

losing weight

having more energy

 

If you felt better, had more energy and reached your ideal weight, you would probably feel more amazing, right?

Let’s start with our first strategy:

Get enough sleep.

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Have you ever considered that the amount of sleep you get can affect your health and your weight?

Let’s face it, when we’re tired we tend to make fewer healthy choices throughout the day and we reach for the quick-fix energy boost we need, often in the form of sugar-filled options and processed snacks.   When we’re tired, we also tend to skip the workout we had planned for the day.

For many people, this is an ongoing cycle that’s tough to break.

Adequate sleep sets the stage for everything else.

“When it comes to body weight, it may be that if you snooze, you lose. Lack of sleep seems to be related to an increase in hunger and appetite, and possibly to obesity. According to a 2004 study, people who sleep less than six hours a day were almost 30 percent more likely to become obese than those who slept seven to nine hours.

Recent research has focused on the link between sleep and the peptides that regulate appetite. “Ghrelin stimulates hunger and leptin signals satiety to the brain and suppresses appetite. Shortened sleep time is associated with decreases in leptin and elevations in ghrelin.

Not only does sleep loss appear to stimulate appetite. It also stimulates cravings for high-fat, high-carbohydrate foods. Ongoing studies are considering whether adequate sleep should be a standard part of weight loss programs‚Ä̬† – WebMD

Sleep can also affect your immune function, aging process, memory, learning and metabolism.  Yes, adequate sleep is a big deal!

To get more sleep, set a goal of what time you need to be in bed each night to get the 7-9 hours you need.   Try it this week and see if you notice a difference, both in how you feel and your appetite.

 

I’m committing to getting _______ hours of sleep each night this week.

Sleep Tight,

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How to Stay Healthy When Traveling

“How to Stay Healthy When Traveling”

 

PACK SNACKS: Bring more than enough food for your traveling time so you will not get hungry and be able to maintain your energy levels. Snacks such as fresh fruit, raw nuts, trail mix, bars, protein powder, or raw veggies with hummus or nut butter.

HYDRATION IS KEY: It’s easy to get dehydrated on planes because of the circulated air and the altitude, so be sure to bring an empty water bottle that you can easily fill up. ¬†Avoid dehydrating drinks like coffee or sodas.2

PLAN AHEAD:¬†I always carry the same grocery list with me for my travels. ¬†When you arrive at your destination, find a local grocery or health food store where you can stock up on healthy foods. ¬†It’s all about prioritizing and fueling your body with foods that make you feel your best.

MOVE YOUR BODY:¬†Whether there is a gym by you or not, packing your workout clothes/shoes makes you much more likely to schedule in some movement into your day. Most gyms offer guest passes which are perfect for travelers. If you can’t make it to the gym, walking, body weight exercises or running is a great alternative.

EATING OUT:¬†You can ALWAYS create something healthy and delicious when dining out. Build your meal with a protein, a healthy whole grain carb and a little healthy fat like avocado, nuts or olive oil. ¬†It’s always a good idea to start with a salad and a light dressing like balsamic vinegarette. ¬†See how simple it is?!

HAVE FUN! Sometimes it’s easy to forget that life is about CHOICES and letting go of the “rules” sometimes. I don’t want to feel guilty if I have a glass of wine with my steak for dinner on Saturday with my girlfriends. Life is about balance. It’s about letting go of the guilt when you make the decision to indulge and savor the moment.

Don’t forget to subscribe to my newsletter for more healthy tips!

 

Happy Traveling,

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10 Tips to Keep Yourself on Track

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It’s the same story every year where we tell ourselves were going to lose weight.

10 Tips to Keep Yourself on Track

1. ¬†Pump up your energy. ¬†Make sure you’re getting enough of sleep, exercise and proper nutrition to fuel your body.

2.  Set Goals.  Set goals that have meaning to you and that surround you with energy.

3. ¬†Be Specific. ¬†Losing weight is not a specific goal. ¬† Instead, say “Losing 10 pounds in 60 days” works much better.

4. ¬†Start with Small Steps. ¬†Don’t go to extremes like eating only lettuce or running a marathon. ¬†Instead, make a plan that works with your schedule and is realistic and achievable.

5.  Track Your Goals.  Set up a detailed weekly calendar with reminders to help you stay on track.

6.  Rewards.  Reward yourself with something you value and can afford.

7.  Be Accountable.  Check in with a friend, trainer, health coach, or loved one will make you think twice about giving up.

8. ¬†Remove Temptation. ¬†Allow yourself a little wiggle room like sharing a dessert, but don’t keep junk food visibly in your sight.

9.  Visualization.  Surround yourself with images and words that motivate you.

10.  Believe in yourself.  If others who have gone through addiction and trama, you can change too.  Focus your thinking on new behaviors.

Cheers for a better YOU,

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Spring Pea Soup

Spring Pea Soup

I love this soup because you use fresh, seasonal ingredients and it makes me think of Spring! ¬†It’s pretty quick to put together too, and you’ll have enough soup for leftovers. ¬†Here are just a few health benefits of peas:

1.  The lutein and vitamin A in peas protects your eyes.

2. Both the fiber and lutein in peas improve heart health by lowering cholesterol and preventing the buildup of plaque along your artery walls.

3.Eating peas can help you meet your daily fiber needs. A 1/2-cup serving contains 4.4 grams of fiber, more than 1 cup of oatmeal with 4 grams of fiber and a 1/2 cup of cooked broccoli with 2.6 grams of fiber. The fiber in peas can help you better manage your weight by keeping you feeling full longer.

Ingredients:

2 pounds of peas, shelled

2 2/3 cup organic vegetable stock

2 2/3 cup cold water

Kosher salt and pepper to taste

Stevia (start with 2 tsp. and add more if you’d like)

Directions:

1.  Boil peas for about 10 minutes until soft.  Drain and pour into bowl of ice water (this will keep them bright green).  Drain again.

2.  Cover peas in pot with stock and cold water.  Season with salt and pepper.

3.  Pour mixture into blender, add stevia, and puree on medium-high speed.  Serve hot or cold.

Make four servings

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Enjoy!

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Source:  Livestrong

 

What to skip (and why)

What to skip (AND WHY)juicing

1. ¬†Processed foods “Artificial additives perform no function,” says Cynthia Sass, RD. ¬†“They’re like pollution.” ¬†When they linger in fat cells, they can cause problems, like interfering with blood sugar levels and metabolism. ¬†Give them a rest and you’ll feel lighter and more energetic and mentally focused.

2. ¬†Added sugar ¬†Sugars hide in many foods that don’t even seem sweet – sauces, breads, crackers – so the amount you consume in a day is surprisingly high. ¬†Stay clear from artificial sweetners. ¬†It takes about three days to break your sugar addiction.

3.  Dairy and Eggs  Both of these are common allergens that can have an impact on your immune system.  For dairy, many people experience symptoms such as diarrhea and bloating related to being lactose intolerant.

4.  Gluten  If you experience fatigue, brain fog, bloat, and low energy you may have a sensitivity to gluten (the protein found in wheat, rye, and barley).

5.  Coffee and alcohol  This may be the toughest to give up for most people.  Alcohol stresses the liver, and coffee is acidic.

With Spring already here, there isn’t a much better season for a cleansing tune-up. ¬†And no, I don’t mean fasting; and you won’t be drinking green juice morning, noon, and night. ¬†For twelve days, you’ll give your body a break from all the processed stuff, added sugar, and gluten, plus common allergens dairy and eggs. ¬†Think of it as a mini retreat!

Come join us here.

Eat Well,

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Chicken, again?! Kick it up a notch!

I kept hearing over and over again from my family, “No more chicken!!!”. ¬†I thought it was time to “Kick it up a notch” and try a new recipe. ¬†They loved it!!!

One-Pot Chicken with Spinach

Ready in 40 minutes/makes 3 servings (recipe by Oxygenmag)

Ingredients:

3-5 oz skinless, boneless chicken breast (organic, hormone-free is best!)chickenspinach1

1/2 cup yellow onion, chopped

1/2 tablespoon olive oil

1 1/2 cups low-sodium chicken broth

3/4 cups uncooked quinoa

1/8 cup fresh basil leaves or basil oil

1 clove garlic, crushed

Dash of sea salt and pepper

1 cup of fresh spinach

Instructions:

1.  Lightly coat a large skillet and saute onions over medium heat until translucent.  Set aside in bowl.

2.  Season chicken with salt and pepper.  Saute in olive oil in the same skillet, about 4 minutes per side, then remove and set aside.

3.  Pour chicken broth into skillet along with uncooked quinoa, basil (I like to use basil oil to enhance the flavor), garlic and cooked onions, and stir.  Nestle the chicken breasts into the quinoa.  Bring to a boil, then lower the heat and cover.  Simmer for 15 to 20 minutes, or until the quinoa is fluffy and has absorbed all of the liquid.

4.  Stir spinach into the mixture until it is wilted.

Serve hot.

Nutritional benefits

The amino acids in chicken help your body build muscle and burn more calories.  One cup of spinach has nearly 20% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.  Learn more about quinoa here on another blog post I wrote.

Comment and let me know how you like it.

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Crush calories!

Are you short on time, but still want to get a workout in?

Try this one by Lauren….

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Subscribe to my newsletter for more fitness tips here.

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14 Secrets to lose weight for good

We live in a funny society.  We treasure slim, thin, skinny and we dole out mountains of processed snack, junk and fast foods.  We sit around and watch television instead of getting up and walking to the park or grocery store.

In our society, it seems like it is a constant obsession to try to get fit yet all the time reverting back to the food and entertainment forms that are so prevalent. Every single family get together, every holiday, every celebration is centered on food and drink.  Most of the time gluttonous food and drink!

So, when we start to become unhappy with the way we look (no one associates their illness or sluggishness with food) we start cutting calories.  Every New Year the diet industry pulls out all the advertising plugs, because every New Year we resolve to lose all the weight we put on the years before.  Diet pills, replacement shakes, artificial sweeteners, surgeries, magazines and fad diets.  The problem is, these things all make our problem worse.  We may lose weight quickly at first but we lose muscle at the same time and then gain back all fat, which is not so good.

Then we are minus the muscle and plus more fat.

If you want to lose weight and keep it off, look to people who have successfully done it.  You will notice that they did not use diet pills, meal replacement shakes or fad diets.

14 Proven ways to lose weight for good:

  1. Eat breakfast
  2. Eat all day long
  3. Drink more water
  4. Eat at home
  5. Eat whole foods
  6. Reduce stress
  7. Get a good night’s sleep
  8. Get moving
  9. Keep a journal
  10.  Eat some good, high quality protein
  11.  Take a vitamin supplement
  12.  Eat more vegetables
  13. ¬†Give up the ‚Äúc‚ÄĚ‚Äės
  14.  Do a kitchen makeover and get the unhealthy foods that tempt you out of your house.

What do you think of skipping the fad diets?  Throw away the diet pills!  (You can throw away your sleeping pills at the same time!  2 for 1!)  Start eating healthy!

If you want to lose weight,¬†eat more green vegetables and less simple carbohydrates.¬† Give up the ‚ÄúC‚ÄĚ‚Äės – cakes, cookies, candy and chips!¬† Once those are out of your house and your life you WILL lose weight.

This is what you eat!fruitblog

  • Fruits and vegetables
  • Whole grains
  • Small amounts of high quality protein
  • Small amounts of healthy fat (coconut oil, avocado)

Quit going to McDonalds and Burger King and then come back and leave a comment (will probably take 24 hours) about how good you feel!

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