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The Back Up Plan

You hear this all the time . . . .

Take Sunday to plan and prep your meals!

 

Lets be real, some of us are not able to prep every Sunday with being out of town for the weekend or maybe at one of our kids activities. There is just not always time for planning and prepping.

 

 When we take the time to plan and prep we are able keep on track with eating clean meals. However you have a few busy Sundays and you may find yourself back to quick and not so healthy meals.  I found a simple back up plan.  Create 4 weeks of easy clean dinner ideas, put them on recipe cards and keep them in a convenient spot.  I keep mine on the counter in a crafty recipe holder my daughter made for me. You can also tape them inside your cupboard door. 

 

 Pictured: My recipe holder with my 4 week back up plan and clean eating cook book. Inside the cookbook is a list of meal ideas.

Pictured: 4 week back up plan. Super Easy meals.

 

 

Next Sunday when you are out of town or whatever it may be, you can come home to knowing that you can select a weekly meal plan from one of your back up plans.

 

Tips for having a successful back up plan:

 

1. You want to select meals for your back up plan with ingredients that you typically have in your house.

2. Do not get stuck always using your back up plan, but do use as a tool or reference when creating a new meal plans.

3. If you make a weekly meal plan and it was a hit, KEEP it and use it again in a few weeks. Why throw it away? It took time to plan and worked!

4. If you find yourself eating the same things over and over make a goal. Example: In March I will make a new recipe for dinner once a week!

5. Make a double batch of your favorite meal and freeze. This will always help during your unplanned moments.

6. Make sure there is a variety in your planning; Such at Meatless Mondays, Fish on Tue., Beef on Wed., Turkey on Thur. and Chicken on Fri.  You do not want to eat the same types of food every meal. 

 

Living a Clean and Healthy lifestyle does not mean you have to be prefect! 

Just continue to try, prep and plan! With that you will have greater success.

 

Happy Meal Planning, Nichole



Soup Warms A Soul

Winter time in our home brings out the crock pot and afternoons enjoying a bowl of soup.

 

Try the Fiesta Lime Chicken Soup with your family next time, it was a hit at our home!

Rub 2-3 chicken breasts with Mrs. Dash Fiesta Lime seasoning. Then grill chicken until cooked through. Once cooked shred into pieces.

Chop veggies to have approx. 3 cups total:
onion
carrots
celery
cabbage
zucchini
red peppers

1 can green chili's
Saute all veggies  5 to 8 minutes then add garlic to taste.

Pour organic low sodium chicken broth (32 oz container) into crock pot, then add chicken, veggies, and 1 t. Mrs Dash Fiesta Lime.  Cook on high for 3 to 4 hours.  Salt and pepper to taste.

Enjoy~

A perfect way to start the morning. . . .

 

Breakfast is the most important meal of the day!

Begin with starting the day with a glass of water, it opens your pores. Remember you have been sleeping 8 hours without having any water. Then, it is important to eat within an hour of rising. This fires up your metabolism!

Breakfast is my favorite meal of the day, and for me it starts with
oatmeal. I am always switching it up between old fashion oats and
steel cut. You can get very creative with oatmeal.

Here are a few fun toppings for you to enjoy;

Top with:

Apples
Pears
Blueberries
Strawberries
Blackberries
Raisins
Mangoes
Bananas
Vanilla Almond Milk

Shake on:

Cinnamon
Pumpkin Spice
Nutmeg
Chia Seeds
Hemp Seeds
Flax Seeds

Add:

Crushed Almonds
Walnuts
Pecans
Spoon of Almond/Seed/Peanut butter

 

There are so many more options than this to top, shake or add to your oatmeal - to change up your flavor each day. Remember, you do want protein in your
breakfast. A way to achieve this is by adding your Chocolate or Vanilla Isagenix Protein Powder or 2 eggs whites right into your oatmeal.

Try this baked oatmeal for a tasty fun Saturday morning breakfast with your family.

 

Baked Cranberry Oatmeal

2 1/5 c. oats
2 c. vanilla almond milk
2 t. cinnamon
1 t. vanilla
1/2 t. nutmeg
1/4 c. dried cranberries
3 TB. maple syrup

Use a pie dish and spread coconut oil all over pan. Mix all above ingredients and pour into pie dish. Bake at 350 for approx 25 minutes or until golden brown.  You can top with a few crushed pecan or walnut!

 

Remember there is almost no wrong way to enjoying the best meal of the day!

Consistency is key to making it a life style!

 

What is the first thought that comes to mind when someone says

“New Year's Resolution”? 

 

For some, those three words are dreaded as much as a dentist appointment. For others, it is opportunity of a clean slate. Did you know approximately 50% of people who make a new year’s resolution never stick to them? Why do you think that is?

 

I am sure you can guess what is the number one resolution? Yep, it is to loose weight or to get healthier.

 

Let's think about this most common resolution. When someone wants to loose weight or get healthy, this is a huge life style change. Here are a few tips for you to make 2013 your year to accomplish your healthy resolutions.

 

1. Educate - You want to be healthier? Take the time to research what you want to do to change. Maybe you want to start with eating better and feeding your body better foods. Educating yourself with new recipes and what types of foods are best for you will help you succeed.

 

 

2. Be Specific- You want to go down 2 pant sizes? How are you going to reach that goal? You should start by determining how you will reach your end result such as hire a trainer, find a workout buddy or clean up your diet.

 

3. Make a Plan – A Weekly Schedule! Once you have broke down your resolution and have your plan, it's time to schedule it. For example, if you need to hit the gym four times a week then schedule your gym time into the days that work for you. Each week sit down and make a game plan as to what you need to schedule to help accomplish your resolution not just workouts, your meals too!

 

4. Consistency- This is key to making it a life style! None of us are perfect, if you have a bad day do not put yourself down for your bad choices. Tomorrow is a new day and move on from it. Besides it's life! Once in a while, if you'd want to go out for a beer and pizza, that's okay for a treat.

 

          A few other tricks for a healthier life:

*drink water, try for a gallon a day
* get 8 hours of sleep
* eat every 3 hours
* be active
* keep a journal

 

Maybe your resolution is NOT to have to “loose weight” or “get healthy " on your 2014 resolution list. Go right a head! You can have anything you want for your life, just put your mind to it!

 

I wish you the best - I wish you health, happiness, joy, energy, financial freedom but most of all, just to love yourself and the life you live for 2013!

Could not be anymore proud!

 

My client and friend Amy Jo amazes me in every way.

September 1st she set out on a mission.

Goal: 90 days to loose 37 pounds for her 37th Birthday

 

She joined our 30 day weight loss challenge for 3 months, worked out with me at the gym almost daily and started eating clean.

 

My favorite part of her journey was not just the inches or the pounds lost it was the confidence gained and the motivation to push herself not only in the gym but in every aspect of her life. She is a true light to many people.

 

Day number 90 she got on the scale and HIT IT!!  37 pounds lost!

You may ask yourself what does Amy have that I do not, why can't I do this?

It is because she started to value herself, put herself first and believe that she could do it!

  Amy Jo, Before Picture Sept. 1s 2012

 

Hear from Amy Jo herself;

 

September 1st was not just another day for me it was the first time I turned in  my challenge photo! I have taken some before but never gave it to anyone. At 200lbs I was a mom, wife, and friend but I was not myself. I was doing things for everyone else, while hiding in my clothes and food.

Each day I got up knowing what I had to do and did it with no more excuses. I started in the kitchen because food is a factor in a lifestyle change. Learning about what food fuels my body was key. 

What about the Gym you ask? I spent a lot of time in the gym, however that was my choice.  When you have a great friend and trainer like Nichole Winter and other hard body ladies Jessica and Nikki, I was accountable to being at the gym each morning. Nichole's technique of useing the gym is not boring, repetitious or stagnate. I never knew what I was going to do each day but I knew I felt amazing!!

 

My progress

 

Started at 200 pounds September 1st

NOW 163 on November 30th

Total Inches lost; 12 3/4

 

Tools I used; Clean Eating, Training hard with Nichole Winter and Isagenix

 

 

Now I have a family that loves the energy that I have! Maybe not so much in the kitchen they miss the pizza, fried foods and garlic bread but the brussels sprouts, mushrooms, and chicken are very welcomed to their new taste buds!

I do have to Thank Isagenix for being a great tool that allows my body to be nourished and supports the new me.  I have shown myself what I can do and am excited for my new goals. Bring it on Hard Bodies!

Amy Jo's after Picture Nov. 30th 2012

 

 

As I said before I could not be anymore proud!



Avoiding the Holiday Stress

The holidays are here!  We love this time of the year for the family time, traditions and memories. However, in the back of our minds we know there is added stress to our lives during the holidays to get everything done; the cooking, baking, shopping, decorating and wrapping - just the thought of the list tends to be overwhelming.

 

 

I’m going to share a few tips to help reduce that stress and stay on your Clean and Healthy Path!

1. Plan your workouts: With a longer to do list, you think you should skip your workout to wrap gifts and get a few more things done. Schedule your workouts so you have the extra fuel in your tank to get you through jammed packed days. Taking time for yourself to workout is equally important during the holidays. Plus, your workouts will help reduce the holiday stress and release endorphins that will give you added holiday cheer! Find a partner or join some classes to help keep you accountable for your workouts.
2. Do not forget your water: With all the running around town picking up those last minute gifts and errands, your body still needs at least 8 glasses of water a day. Always grab extra water on the way out of the house.
3. Sleep tight: Continue to get 8 hours of sleep a night, your rest is still very important during this busy season. Missing out on valuable sleep will just make you more tired the next day and you will still not get ahead on your to do list.
4. Make a list and a budget: Create a special notebook just for holiday notes. In the notebook, you should keep track of your to do list and shopping budget. As items are completed, cross items off your list with a highlighter. It will give you a feeling of accomplishment! Also, sticking to your budget will reduce stress that is why it is so important to keep track of what you spend!
5. Try a new recipe: Now is the time to try some of those clean recipes you’ve been meaning to create. After trying out some of those out, volunteer to bring a dish to share at a holiday event. By keeping your potluck item clean, you know you will have at least one healthy option at your gathering!
6. Be Active: Just because you are at a family function do not mean you have to sit around. Incorporate some activity by getting some family members to take a walk, play tag with the children or hand wash the dishes!! Keep your body moving.
7. Pre-Order: Before you leave for a holiday party, pre-order your evening! Be intentional about what you are going to eat at the event. For example, I am going to fill up on veggies and fruit but I will stay away from those cookies and allow myself to have one glass of wine.

Keep a few other things in mind . . .

Consistency NOT perfection.

The Holidays come and go; your health is always here.

Put the emphasis on the memories and time with your family, remove it from the food.

 

 

 

From my family to yours, enjoy this holiday season.

Take a step back from all the hussle and bussle to remind yourself that we eat clean and train hard for our health and to enjoy this magical time of the year!