Tuesday, April 29, 2014

Zucchini Lasagna



Ingredients:
1 large sweet yellow onion, chopped
1 lb 99% fat free ground turkey breast
1/2 tsp sea salt
1/2 tsp black pepper
3 large or 4 small zucchini, sliced thinly lengthwise
24 oz low-fat or 1% or 2% cottage cheese
1 jar of spaghetti/tomato sauce
Non-fat or low-fat mozzarella cheese, shredded

Directions:
Preheat oven to 350 degrees F.
1. Combine onion, ground turkey breast, sea salt, black pepper and garlic powder in a skillet over medium heat, cooking the turkey until it is no longer pink.
 


2. Layer zucchini in the bottom of your lasagna pan (I would suggest a more substantial pan, such as ceramic) just as you would lasagna noodles, covering any gaps with additional slices of zucchini.




3. Spread 12 oz of cottage cheese over the layer of zucchini.




4. Add ground turkey mixture over cottage cheese, careful to spread turkey evenly.




5. Layer approximately 1/3 of the spaghetti sauce over the cottage cheese and turkey mixture.




6. Repeat steps 2-5.
7. Place your last layer of zucchini over the second layer of cottage cheese, turkey mixture and cottage cheese.
8. Top with tomato spaghetti sauce and add shredded cheese.




9. Cover with tinfoil and bake in oven for 1 hour at 350 degrees.
10. Remove tinfoil and bake for an additional 5 minutes at 350 degrees to brown cheese.
11. Let rest for approximately 10 minutes and Enjoy!

** This lasagna will be a little runny because of the consistency of the tomato sauce, moisture in the cottage cheese and the amount of water that zucchini hold. I found that I just scooped out my lasagna and the excess liquid stayed in my pan.

Makes 6 servings

Wednesday, April 23, 2014

Cucumber Dill Salad






Ingredients:
1 large cucumber, thinly sliced...
¼ red onion, thinly sliced
¼ cup mayo or mayo substitute
1 tablespoons lemon juice
1 tablespoon minced fresh dill
¼ teaspoon garlic powder
salt and pepper to taste

Directions:
Mix all ingredients in a bowl until the cucumber is well coated.
Eat!

Tuesday, April 22, 2014

Baked Sweet Potato Rounds

Ingredients:
 
4 large organic sweet potatoes or yams
1 cup coconut oil
Cinnamon
Nutmeg
Sea salt
 
 
 
 



 
.
Directions:
  1. Preheat oven to 350 degrees.
  2. Peel sweet potatoes.
  3. Place sweet potatoes into a pot.
  4. Cover with water and bring to a boil on top of stove and immediately remove. Let cool.
  5. Slice sweet potatoes into 1 inch thick slices and place on cookie sheet or in an oven-proof dish. For easy clean-up, you can line the cookie sheet or oven-proof dish with parchment paper.
  6. Melt coconut oil and baste slices on both sides lavishly with the oil.
  7. Sprinkle cinnamon, nutmeg and sea salt on top.
  8. Place in oven and bake for 15 minutes.
  9. Turn, reapply coconut oil.
  10. Sprinkle spices on this side and bake for 15 minutes more.
  11. Serve straight from oven.

Enjoy! Serves 8

Spicy Chicken & Avocado Quesadilla

  A little heat is a good thing right? When it came to clean eating the last thing I wanted to do is eat boring chicken breast for dinner every night. This recipe along with many other clean recipes on this blog prove that you can eat healthy and still have flavor. For portion control I will eat half of one of these for a serving along side a veggie. Enjoy!!
 

 

Ingredients:

  • 1/2 cup shredded chicken
  • 1/3 cup barbecue sauce
  • 1/2 teaspoon chipotle chili powder (this is spicy)
  • 1/4 avocado cubed
  • 1/3 cup shredded pepper jack cheese
  • 2 medium flour tortillas (whole wheat)
  • 1/4 cup diced tomatoes
  • Nonstick olive oil

Directions:

  1. Place a pan on the stove over medium heat and melt 1 tablespoon olive oil. While the olive oil warms up put together the quesadilla.
  2. In a bowl mix together chicken, barbecue sauce and chipotle chili powder.
  3. Lay out on whole wheat tortilla and spread with avocado, chicken mixture, tomatoes, cheese and top with other flour tortilla.
  4. Carefully pick up the quesadilla and place into the pan with the melted olive oil.
  5. Cook until browned on the bottom and carefully flip over to cook the other side. If you need more oil in the pan, simply add another tablespoon of butter.
  6. Once browned on both sides remove from the pan and let cool for 1 minute before cutting

Crustless Vegetable Quiche

Breakfast for dinner is always a hit in our house!  Veggie & egg white scrambles, oatmeal, turkey bacon, whole grain or banana pancakes are all hits any time of day with my kiddos.

A few days ago I saw a friend post about using her left-over veggies in a quiche for dinner & I was inspired. Here is a No Crust Vegetable Quiche.

Ingredients:
-1 small onion, diced
-10 - 12 oz. frozen spinach
-2 sweet peppers, sliced
*You can substitute any veggies you have in your fridge!*

-5 whole eggs
-3 egg whites
-2 cups part skim Mozzarella cheese, shredded

-extra virgin olive oil or coconut oil
-sea salt
-fresh ground black pepper
-garlic powder

Directions:
-Preheat your oven to 350 degrees. Mist a pie pan or casserole dish with extra virgin olive oil or coat with a thin layer of extra virgin coconut oil.

-Put a frying pan on medium heat & add 1 Tbls. olive or coconut oil. Sautee onions, spinach, & peppers with 1 tsp. sea salt, 1 tsp. garlic powder, & fresh ground black pepper to taste. Once veggies are softened remove from heat to cool.

-In a large bowl beat together eggs, egg whites, Mozzarella, 1 tsp. sea salt, & black pepper to taste.

-Add veggie mixture to egg mixture & stir well. Pour mixture into pie pan / casserole dish.

-Bake at 350 degrees for 35-40 minutes, until eggs are set.

-Allow to cool for approx. 10 minutes before serving.
 
 
 
 
 
 
 
 
 
 
(Recipe courtesy of Fit Momma of Four!)
 

Wednesday, April 16, 2014

Mockafoni & Cheese



Mockafoni & Cheese

two 16 ounce bag frozen or 2 heads fresh cauliflower
8 ounces cream cheese
4 tablespoons heavy cream
3-4 cups shredded cheddar cheese
salt & pepper to taste
mockafoni cheese ingredients recipe

Cook the cauliflower until tender & drain. In a 9x13 casserole dish; soften the cream cheese in the microwave about a 90 seconds on HIGH. Whisk in the heavy cream until smooth, then stir in about 2 cups of the cheddar cheese. Microwave on MEDIUM about 3-4 minutes or until the cheese is melted. Add salt and pepper and stir. Add the cauliflower and stir to coat. Top with the remaining cheese and bake at 350ยบ for 35 minutes, until bubbly and brown on top. We like to let it stand a few minutes. We've taken it to potlucks and it disappears, even when people know it's cauliflower and not macaroni. Even kids like it!
mockafoni cheese low carbohydrates
 
 
Rceipe courtesy of Dianarambles.com
 

Wednesday, April 9, 2014

Eating Clean~ Best for Long-term results!



I get so many people who want to eat clean but don't know where to start. How many servings a day! What is a complex carb, is Corn a vegetable? So hopefully this will clear the air just a bit! Tosca Reno the author of the Eat Clean Diet calls her meal plans, cooler plans! She has different cooler plans based on the type of results you want to get. So today I am focusing on "Eat Clean", which is for steady weight loss and maintenance once you goal weight is reached. So this is basically the plan I stick to year round at this point! This will give you a good idea of what to eat and when!
What is it? This IS EATING CLEAN! Do this year round for steady, healthy weight loss. But this plan can also be used for maintenance. Here's why: when your body begins to approaching its set point (its genetically predetermined healthy weight) you will find that weight loss will stop or slow.

The occasional treat (glass of wine, piece of chocolate, ect) is permitted in limited amounts. Unhealthy sugars and fats are not recommended.

How it works:
Follow the eat clean principles as listed below
What to do:
  • Eat more- eat six small meals each day.
  • Eat breakfast every day, within an hour of rising.
  • Eat a combination of lean protein and complex carbs at each meal
  • Eat sufficient (two to three servings) healthy fats every day.
  • Carry a cooler packed with clean foods each day.
  • Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
  • Adhere to proper portion sizes.

What to Avoid:
  • Avoid all over-processed foods, particularly white flour and sugar.
  • Avoid all chemically charge foods.
  • Avoid foods containing preservatives.
  • Avoid artificial sugars.
  • Avoid artificial foods such as processed cheese slices.
  • Avoid saturated and trans fats.
  • Avoid sugar loaded beverages, including colas and juices.
  • Avoid or do your best to limit alcohol intake.
  • Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods.
  • Avoid super sizing your meals.


Complex Carbohydrates from Fruit and Vegetables:
6 portions each day. A portion is:
  • 1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes.
  • 2 cupped handfuls of vegetables including broth based/vegetable puree soups.
Complex Carbohydrates from whole grains and starchy carbohydrates:
2-4 portions each day. A portion is:
1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola.
1 handful of cooked cereal
1 piece of whole grain bread or wrap (Sante Fe tortilla wraps from Costco are a great option)
1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

Lean Protein
6 portions each day. A portion is:
  • 1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.
  • 1 scant handful of raw, unsalted nuts (also a healthy fat)
  • 2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
  • 1 palm sized portion of lean meats
  • good quality, sugar- and chemical- free protein powder (hemp, soy or whey).
Beverages:
  • 2-3 liters per day of fresh water with no sodium
  • Clear herbal tea (unsweetened)
  • Black coffee in moderation
  • Green/Black tea
Sweeteners: Use in moderation. Avoid Artificial Sweeteners.
  • Agave Nectar
  • Maple Sugar Flakes
  • Rapadura Sugar

For more tips on what a typical day of eating looks like for me and how I prepare go to my meal planning page!


If you would like even more support please head over to my site and sign up and I'd be glad to provide you with daily motivation and support to help you accomplish your health and weight loss goals! I have lost 30 lbs to date with clean eating and regular exercise. No starvation just healthy whole meals. As you can see above this picture is an idea of some of the foods that I enjoy on a regular basis!!! I would be glad to add you to my weekly newsletter!!!


Have a great day!

Tuesday, April 8, 2014

Meal Plan

It is very important when exercising and trying to lose weight that you eat 6 small meals per day. This helps you to keep your blood sugar levels steady. It also helps you body maintain its muscle mass and fuels your body for your daily activities. Always eat breakfast within 1 hour of rising! And more importantly ALWAYS EAT BREAKFAST! Breakfast is the most important meal of the day. It starts your metabolism and gets your body ready for the activities you have to do during the day. If you are not losing weight it could be because you are not eating a healthy breakfast with complex carbs and protein.
Also, make sure you always pair complex carbs and protein at every meal. I recommend Tosca Reno's Eat Clean Recharged Book! She really explains the entire history and science behind eating clean and why you should pair your foods strategically together to get the results that you want!

Breakfast
Before I eat my breakfast I get a large glass of warm water and squeeze 1/2 fresh lemon into it. I drink the entire thing before I eat. This helps cleanse your body, improves digestion, and helps the body shed toxins. Lemon water is a natural diuretic. Each morning I eat oatmeal of some sort. My usual recipe is:
1/2 cup oatmeal, 1 handful of blueberries and 1 tbsp flaxseed.
4 hard boiled egg whites
1 cup black coffee

2 1/2 hours later I have my mid morning snack:
1 apple with 2 tbsp all natural almond butter. You can also do any one of these options:
  • 20 grapes and 1 low fat string cheese.
  • 2 plain (no added salt) whole wheat rice cakes with 1 tbsp all natural nut butter and 2 tbsp raisins.
  • 2 tbsp low fat roasted red pepper hummus from costco and carrots and celery.
  • 1/2 cup plain (no fruit) greek yogurt with fresh berries on top with a drizzle of honey or agave nectar and a scant handful of raw unsalted slivered almonds.
Lunch

Chocolate Shakeology with 1 tbsp of all natural almond butter, 1 banana, 1 cup skim milk or water and ice. I blend mine in this handy little hamilton beach single serving blender that you could literally put in your bag and take to work with you! AMAZING!

Before I drank shakeology I would eat:
1 piece of grilled chicken on a salad. I would add every veggie I had in the fridge. Carrots, cucumber, tomatoes, peppers, feta cheese, slivered almonds and low fat balsamic vinaigrette dressing (1tbsp).
Always drink a big glass of water!

Afternoon snack
Protein shake on my workout days, 1 scoop vanilla protein powder, 1 cup water with ice and fresh strawberries in a blender!

When it is not a workout day I will have 1/2 cup cottage cheese with fresh berries and a glass of water.

Dinner
Usually chicken of some sort and veggies. I use sweet potatoes a lot of times and brown rice, quinoa and orzo. Check out my eating clean recipes for more ideas.
Snack
If I am still hungry in the evenings I will have 1/2 cup greek yogurt with fresh fruit and a dab of honey! Green tea to drink! Green tea has these awesome natural antioxidants that help to fight off hunger and shed your body of toxins! I love Stash brand and the ginger peach is my favorite flavor!

For a weeks worth of meals click here!

Click here to view Tips for Pre Planning your snacks!
Message me for customized meal plans and additional ideas! I'd love to help you reach your weight loss goals!

Eat Clean Meal Plan



So many people ask me if I truly live the life that I do or am I just writing this stuff all down and then doing my own thing! I SWEAR TO YOU THAT THIS IS THE REAL DEAL! You can ask anyone close to me about it! Every Sunday, I spend some time planning out my meals and making sure that I know exactly what I need at the grocery store for the week. Then, I hit up the grocery store and do a little shopping, with my list of course!
Here is what I have planned for the week! I thought I would share my meal plan with you so you have a template to go by!
Monday:
5:30 am Energy and Endurance drink and 21 Day Fix: Total Body Cardio
7:30 am: 1/2 cup rolled oats, little bit of water, microwave, then add 2 cupped handfuls of blueberries, 1 tbsp flaxseed and wheat germ, 1/2 cup almond milk with 1 scoop protein powder mix and pour on top.
Black Coffee and Water

10:00 am: 1 apple 14 unsalted almonds and water

12:30pm: Shakeology, 3 strawberries, 1 tbsp PB2, ice and 14 oz water blended.

3:00 pm: Snack will be 2 cups baby carrots and 1 tbsp roasted red pepper skinny hummus

5:30pm Dinner, Minestrone Soup

8:00pm: Scrambled egg whites with salsa, water and green tea.


Tuesday
7:00 am: 6 egg white omlet with green peppers, onions, mushrooms, feta cheese and salsa.
Coffee and lemon water

9:30 am: 1/2 cup greek yogurt with 2 cupped handfuls blueberries and agave nectar drizzled on top.

12:00 pm: Shakeology, PB and J Recipe

2:30 pm: Snack, 2 cups red peppers and 1 tbsp roasted red pepper skinny hummus

5:00 pm: Hawaiian bean burgers with sweet potato fries and water

7:00pm: Fit Club workout! Energy and Endurance formula pre-workout

9:30 pm: Protein shake with frozen berries and water!

Wednesday:
5:30 am: Energy and Endurance drink, shoulders + Lower Fix

7:30 am: Breakfast 1/2 cup rolled oats, little bit of water, microwave, then add 2 cupped handfuls of blueberries, 1 tbsp flaxseed and wheat germ, 1/2 cup almond milk with 1 scoop protein powder mix and pour on top.
Black Coffee and Water

10:00 am: 1/2 cup cottage cheese with sliced apple and pinch of cinnamon and water.

12:00 pm: Tropical Strawberry Shakeology with 3 strawberries and 1/2 cup almond milk and 3/4 cup water and ice blended.

3:00 pm: 2 cups carrots and 1 tbsp roasted red pepper skinny hummus.

6:00 pm: Balsamic chicken, broccoli, and a baked sweet potato with oregano.

Green Tea in the evening with some water.

Thursday:

7:00 am: Egg white omelet with green peppers, onions, feta cheese and salsa. Black coffee and water.

9:30 am- 21 Day Fix- Pilates
11:00 am: Shakeology with strawberries and water.

2:00 pm: 2 cups carrots and 1 tbsp roasted red pepper hummus.

5:30 pm: Chicken Stir fry

8:00 pm: 1/2 cup greek yogurt, 1 orange sliced, small handful of slivered almonds and a drizzle of agave nectar and water.

Friday:
5:30 am: E & E and then Cardio Fix
7:30 am: Breakfast 1/2 cup rolled oats, little bit of water, microwave, then add 2 cupped handfuls of blueberries, 1 tbsp flaxseed and wheat germ, 1/2 cup almond milk with 1 scoop protein powder mix and pour on top.
Black Coffee and Water

10:00 am: 1 whole wheat tortilla with 1 tbsp all natural peanut butter and 1 banana rolled up and water.

12:30 pm: 1 whole grain tortilla with sliced chicken, hummus, lettuce, tomato's and green peppers and water.

3:00 pm: Tropical Shakeology with coconut water, strawberries and slivered almonds.

6:00pm: Almond Crusted baked chicken with quinoa and broccoli

Saturday:
7:00 am: egg whites with feta cheese and salsa, black coffee and water.

9:30: am 21 Day Fix- Dirty 30
11:30 am: Grilled chicken wrap on whole wheat tortilla with lettuce tomato.

3:00 pm:  Choc Shakeology with water, peanut butter and strawberries.

7:00 pm:  Fajitas with black beans and brown rice.

Sunday:

Recovery Day- 21 Day Fix "Yoga"

8:00 am: Egg whites with feta cheese and salsa and 1 piece of Ezekiel bread with all natural peanut butter and a banana.

10:00 am: Shakeology with water, strawberries and peanut butter.

1:00 pm: Leftover almond chicken with quinoa and some baby carrots.

3:00 pm: Almond and craisin protein bar and green tea.

6:00 pm: Pork Chops with asparagus and water

8:00 pm: 1/2 cup greek yogurt, 1 orange sliced, drizzle of agave nectar and tiny bit of slivered almonds.

Every day I aim for 3 liters of water! I carry around my refillable water bottle and constantly drink water! I hope this sheds a little light on how I eat each and everyday for those that want to know!

Sunday I made my grocery list and then hit up the store for all my good eats for the week! My meal plan is ready to go for this week again!!! It's not brain surgery it just takes some planning and thought! After awhile it becomes second nature.





Everyone in my beachbody challenge group gets a customizable meal plan plus tips on nutrition and support! If you would like to take my next challenge please message me and I will send you over the details!!

Pre Planning Healthy Snacks

We all struggle with finding the time to pack our healthy snacks everyday especially when you are a busy mom or have a full time job. Well you don't have to resort to vending machines and drive thrus. There is a way to stay on track and eat healthy while on the go. It just takes a little planning. I have outlined some healthy snacks and have created a video for you so that you can see exactly how I prep my weeks. I spend a few hours each week baking grilled chicken for wraps and salads, cutting up fruits and veggies and portioning it into baggies along with nuts and hummus to make a complete snack. The key to sustaining your energy and blood sugar all day long is to pair healthy complex carbs (fruits and veggies) with a protein (nuts, hummus, avocados, cottage cheese) at each meal. This prevents the crash in blood sugar which can lead to binging!

I always sit down with my little dry erase weekly calendar and plan out all my meals and snacks for my family and then hit up the grocery store. Afterwards I spend a few hours preparing my snacks and getting organized for the week.
I love the eat clean magazine, I find a lot of my recipes from this magazine. They even give you a 2 week meal plan that I pick and choose new ideas, especially for snacks. I also use the gracious pantry website for meal ideas as well.
I sit down with my grocery list, dry erase board and magazines and create a 2 week meal plan for my entire family. Then I hit up the grocery store!
 


 

Here are all my prepared snacks!
I have included a list of some healthy snack ideas for you to use!
  1. 20 grapes and 1 low fat string cheese.
  2. 2 cupped handfuls of strawberries and a scant handful of raw unsalted cashews
  3. handful of carrots and cucumbers and 1 tbsp skinny hummus.
  4. 2 whole wheat rice cakes (no salt added) with 1 tbsp all natural pb (look at the label it should say dry roasted peanuts only) and 1 tbsp raisins on top
  5. 1 cup plain greek yogurt, 1orange cut up with 1 tbsp almonds. If its to tart for you add a tiny bit of honey or agave nectar.
  6. 1/2 cup cottage cheese and a handful of fresh berries.
  7. 1 banana with 1 tbsp all natural nut butter
  8. 1 apple with 1 tbsp nut butter or a handful of raw unsalted almonds.
Oh and of course my favorite meal of the day....SHAKEOLOGY! It's either a meal or a snack each day! Quick and easy, no thought required! Just blend and Go!

If you ever need help with meal planning please email me and I'd love to sit down with you and come up with some healthy alternatives! This is my passion and I love helping other people!

You can do this, you can change your life and feel amazing!

12 Ways to Better Eating- Mental Approach

Lots of people are trying to eat better,... trim off some extra pounds gained over the holidays, or get beach-ready for a moment in the sun. Eating better is hard, and many people get frustrated, fall short or give up. Here are some key ways to make your eat better stick.

1. Set Goals: It starts by having clear and realistic goals. Write a list of things you want to change about your diet. Also incorporate goals that you may have regarding your body and plan your diet around those goals. I recommend setting present goals, short term, and long term goals. If you try and do everything all at once you can be overwhelmed and want to quit. Take it one goal at a time if need be, and one day at a time, this isn’t a race. You may also want to write reasons why you want to make a change in your eating habits. You might share your goals with others who will help you meet them. You can put your goals where others can see them “on the fridge, at work” to motivate you to work harder. This will also get others behind you and involved in your new routine. As you achieve your goals, check them off. This will give you a sense of accomplishment and add excitement leading to your next goal.

2. Have Realistic expectations- Any diet plan needs to work with you and not against you. You need to be realistic when setting up the parameters of your new diet. Your plan needs to work for you and your situation. It needs to fit your schedule and your budget. If you don’t follow your budget, your cooking costs will get too high and you will have to withdraw from the diet you set up. If you don’t cook for your schedule and your eating times you will find yourself without food and scrambling to find a healthy choice. So be realistic with time, and give yourself extra time to prepare food, or have food pre-packed. Also know that obstacles can and will come into your path from time to time to derail you and your progress, so don’t think that everything will be easy and will just happen. This takes work.

3. Be Proactive - Make a list of healthy foods you enjoy, and what foods you can take with you to work, in the car, school, etc. You can create entire menus revolving around where you will be at what time of the day. Never give yourself an excuse to not have something available for you to eat, no matter where you are when you are supposed to have a meal. Always keep healthy foods on hand. If you don’t you will probably eat whatever is available at the time whether it be fast food, office treats, etc. This can throw off a diet plan and get you in the habit of making bad food choices and eat whatever is fast and convenient. Know where you will be at what time of the day, when you are open to cook, to eat, to shop for groceries, and plan accordingly. When you fail to plan, you plan to fail.

4. Consistency is key - Most people respond well to consistency. Make a plan and stick to it. Try to eat at around the same times daily and keep to the same portion size and caloric intake.. Your body will recognize this pattern and in turn keep your metabolism burning and your energy levels will stay high. You will feel better, and get in a healthy routine. It is easy to sabotage yourself by grabbing nasty snacks to meet uncontrolled cravings. The time you spend on planning and consistency is a true investment that will benefit you for the rest of your life.

5. Be flexible - Of course, even the best plans fall short at times. Life can sometimes get the best of all of us. Sometimes your eating routines need to change. Where you can, try to plan ahead for these events and have items on hand you can take with you when you’re in a rush or are eating out. Example: Bag of almonds, protein bars and shakes, fresh fruit. Also educate yourself on nutrition through the internet, books, and magazines. You can use this knowledge to help you improvise and find foods that are compatible with your diet, for example if you are out with friends or stuck with no time to cook. Find items that are less time consuming that you can take with you in a pinch.

6. Don’t be so hard on yourself - Nobody is perfect all the time. If you mess up, miss a few meals, or even have a bad couple of days, just pick yourself up and get back on track. You’re doing this for you, and the added stress of not living up to your own expectations can lead to a total diet derailment. Being healthy and eating healthy does not mean you can’t enjoy foods not on your meal plan. So don’t be so hard on yourself. YOU CAN DO IT!


7. Stick with your plan - It takes time to develop healthy behaviors. After about a month of eating better consistently, you will have developed a habit. You will find that everything you initially may have had a hard time doing becomes more effortless and be a normal part of your day to day life.

8. Have fun - Eating right takes dedication, commitment and sacrifice. Don’t stress yourself out over small bumps in the road. You have the power to change any negative into a positive, and you have the choice to have a positive outlook regarding any situation you find yourself in. Find fun ways to keep yourself motivated. Get friends and family involved. Set challenges at home, with friends, or at work to start eating healthier. Take the time to cook and try new and interesting recipes. You are making change for the better, so why not make it enjoyable.

9. Give yourself praise - You are not a dog so don’t reward yourself with treats. Realize that changing your eating habits can be a daunting task for anyone. Just think how long you have had your current habits and know that changing those habits will not happen overnight, but with time. Congratulate yourself on any healthy changes you make, you deserve the praise. Praise builds confidence and makes you feel good about the healthy choices you are making, and in turn help keep you on your path to betterment.

10. Don’t rush into this - People always start with the best of intentions and will try and do everything at once. They get overwhelmed and quit before they really even started. Small changes add up and can make a huge difference. Work on one thing at a time and keep adding to it. Before you know it you will have many healthy habits that incorporate together to make a healthy lifestyle and a healthier and happier you.

11. Focus on the journey and not the destination - To live a healthy lifestyle is never easy. In order to enjoy this lifestyle with all the ups and downs, we must enjoy the process and the journey on the way to our destination. Once we hit our destination we immediately look to the next mountain top and we either want more, or worst case scenario we think that we have accomplished all we need to and we relax on all of the things that got us there in the first place. Take pride in small victories along the way, they add up.


12. Measure Success and Set New Goals: Making successful changes means measuring your progress towards your goals and recognizing your accomplishments. As you meet short-term goals, you can plan the next steps with more confidence. Constantly re-strategizing your goals takes long-term visualization. That long-term vision needs to be broken down into doable steps.



Now go out and make a difference in your life today!! Did you enjoy this article? Would you like to receive more support from me on a daily basis?! Ask me about my next challenge group! Together we can set goals and achieve them!!