- Add 2 cups of leafy greens into a blender. I like using Kale, but if it is too bitter, you can use spinach.
- Add 2 cups of liquid to the blender with the leafy greens. I like using coconut water or unsweetened almond milk.
- Blend the leafy greens and liquid until they are purified…THEN ADD YOUR FRUIT & HEALTHY FATS to the blender.
- Add 1-2 cups of fruit to the blender – I am a fan of adding a banana and a cup of frozen berries.
- Add a Tablespoon of Coconut Oil or Nut Butter or even a 1/4 of an avocado to the blender and mix it all up!
I hear this all the time from clients, when we move on to talking about their diet and nutrition. And to be honest, I can’t relate, because I literally love all types of foods! There is a very small list of foods that I don’t like to eat, which creates a completely different problem. (We will get into that in another blog post! LOL)
When I start working with a “picky eater”, my focus with them is to help them change their mindset and find solutions that will help them stay on track. Nutrition is a huge part of the transformation process and you can’t out exercise a bad diet. So, you have to get this under control if you want to get lasting results.
1.Focus on the foods that you like: I think that a lot of people get so caught up on what “healthy eating” is, and they believe that in order to be healthy they have to stick to a strict list of foods that are acceptable. I once had a client say that she couldn’t eat healthy, because she didn’t like spinach. In her mind, if she couldn’t eat what her friends were eating on their diet, it was pointless for her to even start. So I asked her, “What foods do you like?” From there we came up with a list of foods that she does like and started to focus on creating a meal plan that included those things. So, if you don’t like kale, don’t eat kale, there are many other healthy vegetables that you can eat to stay on track. 🙂
2. Experiment with new recipes and new preparation techniques. It’s 2016, which means there is an unlimited amount of resources available to find recipes. Once you have an idea of what foods you do like, go to Google or Pinterest and type if “[FOOD YOU LIKE] Healthy Recipes” and voila! You will have a list of options that you can start to work into your daily routine. Also, try new preparation techniques, like using a Crock Pot or trying grilling your chicken instead of baking it.
3. Expand your horizons: Once you have a hang of trying new things with the foods that you like, take a step further and start to add new foods into the mix. I don’t mean a huge overhaul, but maybe trying one new vegetable, or grain, or new way to prepare your meal. This is one of the best ways to keep things from getting boring or stale, unless you like that (some people do like eating the same thing, because it helps to keep them on track and relieves some stress).
At the end of the day, just because you are a “picky eater”, it doesn’t mean that you are doomed when it comes to getting a handle on your nutrition. Try these 3 tips and give it a shot!
If you are looking for a way to get a better handle on Clean Eating, check out my free Clean Eating Guide, which includes a sample meal play and grocery list that you can check out. Click here to download the guide.
It just hit me that today is Cinco De Mayo, mainly because many of my Friday clients have asked to train later in the day to recover from tonight’s festivities. I wanted to share some of the tips that I shared with them and some recipes that I found that can be a great alternative to still celebrate!
This week I made Creamy Stuffed Bell Peppers and they came out delicious (see photo below), so I figured that you could do the same thing and make Bell Pepper Stuffed Tacos. Just skip the tortilla and use a bell pepper. Genius, right?!
Also, for my Margarita loving friends, your best bet is to aim for a Skinny Version where you keep it simple with Platinum Tequila, Lime Juice & Agave Syrup. Feel free to add fresh fruit puree or a slice of jalapeno for extra punch!
Lastly, remember one meal won’t ruin your progress, so tomorrow will be a brand new day and you can get right back on track. I still have 3 spots left in my Make It Happen in May Fitness Challenge, if you want more info just respond to this email and we can chat more about it!
**Click the highlighted links to get the recipes. :)**
Lately, I’ve been receiving a lot of emails and notes on Social Media from people who are FRUSTRATED because they are not seeing the results that they are aiming for – the weight isn’t coming off, the abs aren’t coming through, there is still too much jiggle going on, etc. If you are in the same boat, please understand that to get real change in your body composition, it will require
- a structured fitness plan that includes resistance training and cardio at least 4 – 5 times a week for at least 30 minutes.
- a diet that is focused on eating clean and filled with fruits, veggies, lean protein, and whole grains. Shakeology is a great way to ensure that your diet is on point and if you want more info on what clean eating is click here to get my free clean eating guide.
- drinking adequate water every day (at least half your body weight in ounces – EX. If you weigh 200 pounds, you need at least 100 ounces of water)
- getting enough sleep so your body can recover and support the change that is happening.
If you are frustrated because you’re not getting the results that you are looking for, the scale isn’t moving, the abs aren’t coming through, or whatever else you are aiming for, let’s get you on a program that is structured, customized to your goals, and will position you to get the results you are looking for. Each month, I host Fitness & Clean Eating Challenge Groups, for more information click here. My goals are to help you reach your goals!
I remember when I became an entrepreneur, I was pretty excited about all of the opportunities that were in front of me, however, as much as I loved being an entrepreneur, I wasn’t aware of the physical, mental and emotional toll it would play. I often found myself stressed out, drained of energy, always getting sick, and eating like crap, if eating anything at all. I found myself frustrated and my business was actually starting to suffer, because I wasn’t operating in the best capacity to run my business. Plus, I could no longer rely on my lofty insurance plan that I was used to with my previous Corporate Job. I had to make shift, for my sake and the fate of my company. When I made the shift, I actually realized how beneficial it was to make the investment into working out and eating clean.
- More Energy: When you fill your body with processed foods and refined sugars, it can cause you to feel sluggish, bloated and tired. When you feel like this, it makes it very hard to perform the necessary tasks to run your business, let alone get in a workout. Eating whole and clean foods, like fruits, veggies, whole grains, lean proteins, and complex carbs, will provide your body with the fuel that it needs to operate at the highest level possible.
- Clear Focus: I found that by adding at least 30 minutes of physical activity each day, was a real stress reliever for me. I was able to clear my head and I was more focused and ready to attack the day and crush my to do list each day.
- Improved Health: You are your biggest asset in your company, if you are not always sick; you put your business in jeopardy. This could mean missing key client meetings, events, follow ups, or just performing the daily income generating activities. Eating clean and working out set the foundation for a healthy you!
- Financial Benefits: When you are healthy, focused, and have the energy to be productive, your business has a better chance of success. You will be more creative, able to meet with more clients, and grow your business. But also, you will save money, as you won’t be spending money on high insurance premiums or doctor’s visits. It’s a win-win for you and your company.
- Happier: When you are healthy and your company is healthy, you are happier. You feel more confident, your relationships are strengthened, your ability to perform is higher, and you are setting yourself up for success – personally and professionally.
If you are currently not working out or eating clean, now is the perfect time to start. You became an entrepreneur for a reason and I’m sure that you have big goals and dreams. You owe it to yourself, your business and your goals to get healthy!
For more information simple tips on how to improve your diet and nutrition, check out my Clean Eating Guide (www.cleaneatingguide.com).
We all know the saying, “If you fail to plan, to plan to fail”. And I must say that this is quite true when it comes to your diet and fitness. Many times we leave our meals up to chance and our health and bodies are the ones that pay the price. One thing that I try to encourage my clients and people that I work with in my accountability groups is to take some time each week to plan out your meals. The simple act of planning, helps you to get your mind in order to stay focused on your meals throughout the week.
Here is my meal plan for next week. From this plan, I will make sure that I have everything I need in my house to make all of these meals and snacks and will also prep some items to make it easier and quicker to prepare during the week. Click here to download my 7.14.14 Meal Plan
Do you plan your meals or leave it up to chance?
If you need more help on how to eat clean, how to prep your meals or to develop a weekly meal plan, click here to download my Clean Eating Guide.
Indulge for the 4th of July, then join me for the Shake It Up & Clean It Up 30 Day Challenge! Comment below for more information!
Lose up to 10 pounds, kick your junk food cravings and eliminate bad eating habits by eating clean and replacing one meal a day with Shakeology®! It’s that simple!!
I will provide you with meal plans, recipes, grocery lists and workouts you can do at home to lose up to 10 pounds!
If you want to join us, comment below and I will send you more information.
One of my favorite things about the summer is Caprese Salads. Each summer I buy a basil plant and I eat from it throughout the summer, which normally involves a Caprese Salad at least 2 times a week. Another weekly staple is Avocado, so I thought, why not combine two of my Summer Staples to create a healthy, tasty, and Meatless Monday friendly meal.
- 1 Container of Cherry Tomatoes, diced
- 1/2 Red Bell Pepper, finely chopped
- 1 Clove of Garlic, crushed
- 1 tsp of Shallot, finely chopped
- 1 Container of Fresh Mozzerella Balls, chopped
- 2 Avocados, diced and save the skins to serve as bowls
- Olive Oil & Balsamic Vinegar
- Salt, Pepper, & Italian Seasoning
- Add the tomatoes, garlic, pepper, mozzarella, shallots and basil into a bowl.
- Drizzle olive oil and balsamic to your liking
- Add salt, pepper, and italian seasoning to your liking
- Mix all together and store in a bowl for about 30 minutes
- When you are ready to serve, dice up the avocados and add to the caprese mixture and mix together. Don’t forget to save the skins for the bowls.
- Scoop a few spoonfuls of the caprese mixture into the avocado skins
- Top with a bit more of salt and pepper and a final drizzle of balsamic vinegar
I served mine with toast points, but will also go great with quinoa, cous cous, brown rice or even with a handful of mixed greens and grilled chicken.
Here’s a secret that I learned a long time ago, IF YOU DON”T KEEP JUNK IN THE HOUSE YOU WON’T EAT JUNK! I know that this sounds pretty basic, but if you go into your fridge and pantry, you may be surprised at what you have in there and on a stressful or long day when you don’t feel like cooking, you will reach for those bad foods. However, if you have healthy options and snacks in the house and on hand at work, in the car, and in your purse, you will save yourself many calories and the heartbreak of not reaching your goals.
1. Get rid of all of the junk food, sweets, and other things that you know aren’t good for you. Check the labels to see which items are super high in sugar (like juices, sweets, etc) and which foods are super processed and refined. These foods are super addictive and will cause your body to hold on to weight and can cause other health problems. This may seem extreme, but it is so helpful. They key is to replace those things with healthier alternatives. This can be a great opportunity to try new things, experiment with new recipes, and figure out that you actually do like Brussel Sprouts! 🙂
2. Think about the foods that are your triggers. For example, Chocolate Chip Cookie Dough Ice Cream is my downfall. I can’t keep it in my house, so I have to do my best to keep it out of my house or I will eat the entire thing. I love it and make it a habit to ONLY eat it while I’m out as a treat. I had one participant in one of my monthly fitness accountability groups who loved french fries, instead of running to McDonald’s every day for a small fry and a Coke, she bought potatoes and if she had a hankering for french fries, she would have to clean, cut, and bake one potato for her fries. This helped to cut down on going to McD’s but also made fries more of a treat, since she had to prepare it and do all the work to get it. Plus, she saved tons of calories in the process. Think about your triggers and figure out how to manage them.
What are your triggers and how will you do your best to manage them moving forward? If you have more questions or need more help to getting your nutrition on track, comment below or connect with me on Facebook and we can chat more in depth about how to help you get on track!