Tag Archives: Food

When life hands you lemons…..

UnknownWhen life hands you lemons, wash, freeze, then grate them onto your salad, chicken, and any other dish!
Wait. What?
Did you know the Lemon peel is 5 to 10 times more rich in vitamins than the lemon fruit and juice itself. The lemon peel also gets rid of toxins in your body. It regulates blood pressure and acts as a natural anti-depressant. Not to mention the incredible taste that will enhance all of your favorite foods. 
‘Like’ if you do this or will try this in your next dish! Do it for the health of it!

What’s your excuse??

What’s your excuse??

I already know all the excuses because I was the queen of them for years… It’s raining out, it’s too nice out, my workout clothes are dirty, I forgot my headphones at home, I don’t have time, I don’t want to get bulky, I’m too tired…blah blah blah. The real question to ask should be what’s your REASON?

My before picture is just after finishing my doctorate. I did not regularly exercise. I held baby weight after each pregnancy. I was constantly exhausted and used the excuse that chasing the children around was enough exercise. I came down with every cold and virus that could fester and spread on the grocery cart handle. I was miserable and avoided any pictures with my children – which now in hindsight is just plain sad for them and me. I went to bed miserable every night because I failed at what I had sworn that morning I would do – which was to make better food choices and get to the gym. It was an ugly vicious cycle and the effects of my misery did not go unnoticed by my family. 

Finally, one morning I woke up and said I am done talking about it -(I felt my back fat jiggle) and from that day on I started living it and being about it. There have been setbacks, struggles and tears but the truth is, once I started getting up and consistently working out in the mornings, it made me want to make better choices all through the day, including in the kitchen. My energy levels became increasingly better and I slept like a rock all night. My moods were much happier and instantly improved my family life and relationships. It would be a straight up lie if I said I wasn’t motivated to rock a bikini at my age but I also realized these kids in my life really were MY WHY and they needed and deserved a happy, healthy, active mom who could step up and be their healthy role model. When I found my reasons why, I simply lost all of my excuses.

My decision to coach keeps pushing me further, keeps me motivated and providing goals but it is very far from my reason why I continue to live this lifestyle.

So instead of looking for your excuse, are you able to dig deep and find YOUR reasons WHY? When you do find your why and your passion, your results will follow. Message me for help.11042942_947364438631658_7105274840541815394_n

Don’t let summer binging wreck your hard work!

By: portions why Jillian Michaels.

Don’t let summer get togethers and picnics destroy your new diet and fitness goals. Here are a some tips to help keep you on track and you’ll feel better, too!

It’s Memorial Day weekend and summer is kicking off, even though we had snow in my neck of the woods yesterday. That means, summer foods, drinks, outfits – and challenges. Summer can throw people off their game plan because it seems fun to join in with the crowd, but it doesn’t have to.

Alright, so let’s break down the biggest issue — food. I’m not going to call names, but some of you are planning on hitting a barbecue on the weekends. Am I right? I can envision the usual spread. Burgers, hot dogs, baked beans, corn on the cob, potato salad, chips, cookies, chips, snack foods — the whole nine yards. Anyone thinking they’ll have a run in with an ice cream cone, icy, or a fruity, syrupy frozen drink too? Yeah, I thought so.

Let’s keep it simple. You can’t expect the world to be on the same page as you when it comes to your nutrition plan and goals. You also can’t expect to find a bounty of healthy, organic, and nutrient-packed foods at your friend’s cookout, your neighborhood block party, or along the beach boardwalk. You will need to plan what you’ll eat or what you’ll bring, and how you’ll respond to tempting situations before you face them.

You can bring healthy dishes to the cook out, snacks in your cooler for the beach and you can make smart decisions to skip the mayo-heavy potato salad. Preparation is the only way to know you’ll stay in control and won’t undo the good work you’ve started. Got it? It’s been said that “Discipline is about choosing between what you want now and what you want most!” This weekend, it’s all on you. What kind of summer will you have? One of regret and disappointment in yourself — or one that keeps you moving you towards your ultimate healthy goals? I know all of my rockstars will make the right decisions.

What fun summer plans do you have lined up? What’s your strategy to have a blast while staying on-track? Here are a few summery dishes to keep in mind this weekend.

Get Lean at the smoothie bar

Do you want more energy, healthy nutrition, slimming power and optimal health? Shakeology is derived from whole food sources, this power-packed shake is an all natural treat that contains potent superfoods and essential nutrients. It is fabulous on it’s own or with some added ingredients mixed in.

You can make your smoothie with water, almond milk, rice milk, soy milk or skim milk.
I like it with water to cut the calories, but it is a bit creamier with the other options. I’ve heard that some people like to add a pack of truvia to sweeten it up a bit without the calories. If it needs to be sweeter for you , give it a try.

Next, you can add fruits, vegetables, or oatmeal to change it up a bit. Just remember that this adds to the total calorie count. Some possibilites are: 1/2 a banana, 1/2c frozen berries, 1 small apple, 1 small orange, 1 medium peach, 1 medium nectarine, 1/3 mango, 2 kiwis, 1/4 avocado, 1/2 c high fiber cereal (like weight control oatmeal), 1/2 tbsp nut butter (peanut, almond, cashew).

Finally, you can add some more fun flavors with extracts. For example, almond, coconut, banana, orange, vanilla, and mint extracts. In addition, spices like cinnamon, nutmeg, ginger or cocoa powder can add a little kick when you need it.

I love the sugar free jello cheesecake and the butterscotch. The white chocolate and banana are good, too.


Extracts are a great way to add taste without the calories. I like creme de menthe, coconut, almond, peppermint and vanilla.

PB2 is something I can’t seem to live without in my Shakeology. This and a little cinnamon with nutmeg and it is to die for. There is a mocha version, too.

We all stumble

A frybread or Indian taco is a frybread topped...

Image via Wikipedia

I have been thinking about the very large, chill covered, cheese smothered indian taco (a regular taco on fry bread instead of a tortilla) I  had last night at my sons basketball game.  It was delicious and I enjoyed every bite!  I haven’t eaten greasy food like that in a long time and I thought, “I’ve been good.  There’s no other option at the concessions and why not?”  Lies, I tell you! I was speaking nothing but lies to myself.  I had a protein shake in my purse and all I had to do was buy some stinking water and pour it in.  But, I didn’t.  Let me tell you that I paid the price for that later and that darn indian taco was rearing its ugly head most of the evening.

So….today, I plan on picking myself back up and doing the right things again.  I have to remind myself “everything in moderation” and that overall the choices and patterns I have developed are the rights ones.  I stumbled, but am able to quickly recover now, instead of letting it spiral me out of control down the drain of overindulgence.

You can, too!!!

Kitchen Cleanup

Junk food & drink stallWell, the festivities are over and it’s time to get back on track.  If your house is anything like mine it is on junk food overload.  What’s with all the fudge, anyway?  Next year I will make it my mission to give out healthy snack trays or bypass that part all together.  But, what’s done is done and it’s time to move on.   I challenge you to empty the counters and cabinets of all the junk.  Just get a big garbage bag and dump it in.  I know it sounds wasteful and we can fill ourselves up with guilt or fill up our pants with fat :).  Just do it already.  Then, the next time you go to the grocery store buy healthy options and keep out the hip hugging, calorie packed food.  That’s my goal for the day.  Anyone want to join me?

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