Monday, November 23, 2015

Holiday "Waistline" Survival Guide

It’s that time of year again, ALREADY!!  We all have some sort of Holiday party, family gathering, or maybe vacation coming up. And I know there are a few of you out there who are like me and want to try to make it thru the Holidays without gaining weight..... Well, with a little careful thought and planning, you can avoid holiday weight gain. Here are some things that you can try as your getting prepared for your holiday get together: 

1. Plan ahead!!! 

Planning ahead is KEY anytime it comes to health/fitness.  Think about what the party or get together will be like.... What kind of foods will be there, what are the people going to be like, will there be soda or alcoholic beverages?  Thinking about it and know ahead of time what you will be dealing with will help you stick to a plan.  

2. Portion Control

It's OK to indulge every once in a while, but if you're trying to keep it healthy, portion control is the best way for that.  You can still enjoy the potatoes, noodles, desserts, etc. just limit the amount. Make it a point to have only ONE plate.... Over half of your plate should be filled with meats or veggies, the other half (or less) take advantage of the starchy carbs and dessert.  The "See Your Plate" method works great here... basically make sure you can still see your plate when your finished dishing out your food.   ((** Listen to your breathing. When you sigh or begin to breathe a little deeper, your body has had enough to eat. Listen to the message your body is sending and let it guide you to realize you've had enough)).  Now, if there's alcohol, try sticking with ONE glass, followed by a glass of water. More importantly, focus on enjoying good conversation, not on eating.  

3. Don't starve yourself.

Before an occasion involving food, eat a piece of fruit, a yogurt, or other light snack before you go. This helps to curb hunger so you don’t binge when you’re there. If the event is in the evening, make sure to have a healthy breakfast and lunch.

4. Bring your own dish.

If you're afraid there won't be an healthy options, offer to bring a healthy appetizer. Or, ask to bring a healthy dish to serve at the main meal. This way, you are assured there will be something “safe” to eat. Others will appreciate your efforts, too!

5. Get an accountability partner

Tell a friend what you're doing and make a goal with them to maintain your weight during the holiday season. That way you are accountable to someone other than yourself.

6. Exercise

Sign up for a 5K or some sort of fitness challenge. This will motivate you to focus on exercise and keep your body moving. I've got a couple in mind, if you need suggestions ;)  Besides burning extra calories, exercise can help you cope with stress and depression, which are common for many people during the holidays. Check with your doctor before you increase your activity level.

7. Limit leftovers 

If you are hosting the event, you'll want to try to make your home a safe haven afterwards. Send your guests home with the high-calorie leftovers. There are enough temptations outside the house. There is no need to make your home a difficult place to maintain control.\

8.  Make smart substitutions. 

Practice making your favorite dishes a little healthier.  Cut the sugar by one-third in the recipe.  Use trans-fat-free margarine instead of lard or butter. Use one percent or evaporated skim milk instead of whole milk or cream.  There's almost always a healthy substitute.  

9. Think Logically 

A single day of overeating is NOT going to make or break your eating plan. It takes days of overeating to gain weight. If you overindulge at a holiday meal, put it behind you. Return to your usual eating plan the next day, and leave your guilt behind.

10. Don't forget the reason for the season 

Celebrate the TRUE meaning of the Holiday... Try to give food less importance by focusing on what the holidays are really about and enjoy the time you get to spend with family and friends. :)

I can't believe Thanksgiving is in a few short days... and Christmas isn't far behind!! I hope you all have a great Holiday season!!   

Friday, November 20, 2015

Crock Pot Chicken Tortilla Soup!

I'm always so skeptical when I try new recipes, I don't know why I usually LOVE them! This is so good! Even if you didn't put the tortillas in it, it would still be amazing!  Give it a try and let me know what you think in the comments below!   :)  
Healthy Crock Pot Chicken Tortilla Soup
    2-3 uncooked boneless, skinless chicken breasts
    1 (32oz) cans chicken broth
    1 can Rotel
    1 (15 oz) can black beans, drained & rinsed
    2 cloves garlic, minced
    1 can corn 
    1 tsp cumin
    1 tsp chili powder
    1 tsp salt
    1/4 tsp pepper

Optional Toppings
·     tortillas
    Diced roma tomatoes
    diced avocado
    chopped green onions
    fresh Cilantro

Dump all ingredients in crock pot and cook on high 3-4 hours or low for 6-8 hours. Once the chicken is done, shred, place back in pot.  Serve with toppings of choice! 

Tuesday, November 10, 2015

Apple-Banana-Oatmeal Cookies

If you've got a sweet craving, but want to try to keep it healthy, THIS will be perfect for you!   :)  

1/2 cup butter
1/4 cup applesauce
1 cup Stevia (you can use regular Sugar but I like Stevia to keep it healthier.)
3/4 cup pack Brown Sugar
2 large Eggs
2 bananas
1 teaspoon vanilla
2 cups Flour  (I didn't have regular flour so I used Oat Flour and they turned out just as good!)
1 1/2 teaspoon Cinnamon
1/2 teaspoon sea salt
3 1/2 cups Quick Oats
1 large Apple, peeled and diced
1 cup Raisins (Optional)

Pre-heat the oven to 350.  Mash bananas.  Mix bananas, butter, applesauce, eggs, and vanilla is mixing bowl. Set aside.  In a larger bowl mix Stevia, brown sugar, flour, cinnamon, and salt.  Combined wet and dry ingredients well. Add apples, oats, and raisins.  Drop small balls of batter on lightly greased baking sheet.  Bake for 9-11 min.   Let cool and ENJOY!!   :)

Monday, November 9, 2015

Easy Potato Soup

Very Simple and really good!! This was the first time I'd ever made potato soup so I wasn't really sure how it was going to turn out, but it was actually really good!!  And the kids loved it! :)

  • 2 cups Chicken Broth
  • 6-7 Red Potatoes, diced 
  • 2 Celery Stalks, diced
  • 1 onion, diced (optional)
  • 1 small carrot, diced
  • 1 cup 1% milk
  • 1/2 teaspoon Italian Seasoning
  • Pinch of Sea Salt to taste
  • Pinch of Black Pepper to taste
Heat Chicken Broth in a large sauce pan.  While it's heating cut up the potatoes, celery, onions, and carrots. Add veggies to sauce pan with heated chicken broth, cover and let cook for 20 minutes, stirring occasionally. Then add milk and seasonings, cover a cook for 5 more mins and ENJOY!!  :)

Saturday, November 7, 2015

Can you believe the Holiday's on is upon us already.... How in the heck is it that time of the year again, already???  ...I don't know if you know this or not but the average person gains between 10-15lbs between Halloween and New Years... I will NOT be one of those people this year.... I, personally, am committed to making this holiday season my healthiest yet by not just maintaining but losing some too!! And I want to help YOU do that too!!

THIS MONTH I want to help 15 women, who are SERIOUS about making a healthy change to FINALLY start feeling better about themselves, but don't have time to go to the gym and need a simply/easy solution to do at home with support of others.
You will follow a workout schedule and an easy to follow meal plan, that takes all of the "guess work" out of it.

I know from experience how well this worked for me and love seeing how well it's working for my current challengers!

What kind of people can I help?

My Challenge Groups are geared towards ---->
>> WOMEN, who either want help getting started on thier fitness journey or are struggling with thier current plan.
>> Beginner or Intermediate
>> College Students
>> Newly Weds
>> Busy Moms
>> Between the age of 23-50

What will you get when you join me in a challenge??
> SUPPORT from me and many other amazing, like-minded ladies!
> MEAL IDEAS and yummy recipes to follow for healthy meals (family friendly & budget friendly)
> WORKOUTS for you to do at home, at the gym, at a friends house...wherever (beginner to extremist)
> A FREE coach (me) for one-on-one support PLUS the encouragement of a PRIVATE online empowerment group

EMAIL IF YOU ARE INTERESTED or Simply comment "Interested" below and I'll be in touch


Thursday, November 5, 2015

Crock Pot Veggie Soup!

To be honest, I've never made veggie soup from scratch before. So, I wasn't sure how it was going to turn out.  But it actually ended up being really good!  :) 

• 4 large carrots, sliced • 1/2 bunch of celery with leaves, chopped • 2 medium sized onions, chopped (optional, I didn't add because my husband doesn't do onions.) • 2 cups small head of broccoli, chopped • 1 cup freezer corn, drained • 2 cups fresh or frozen peas • 2 cups fresh or frozen fine green beans, cut into bite sized pieces • 3 potatoes, scrubbed and diced with skin on • 10 cups of water • 3 Tbsp. tomato paste • 1/4 cup dried basil (I know that seems like a lot, but it adds so much wonderful flavor to the soup) • 2 Tbsp. sea salt • 2 Tbsp. black pepper
. 1 tsp garlic powder
• 1/4Tbsp. crushed red pepper flakes (optional)
Instructions Place ALL ingredients in crock pot. Cook on low for 4-6 hours and ENJOY!! :)

Comment below what you think!! Too bland? Too Spicy?? Just right? TIA!!

Wednesday, November 4, 2015

For the longest time I told myself "I can't", "There's no way I can do that...." I had so many excuses as to why I couldn't lose weight and get into shape... And anytime I'd "try" to lose weight it would never last long because I'd come up with another excuses and fall back into my old bad habits. But one day I woke up and KNEW something NEEDED to change. I hated trying on clothes, I hated going places, I was the heaviest I'd ever been, and I just didn't feel comfortable in my own skin. So right then and there I told myself I would NEVER feel like this again. I may not be near where I want to be yet, but I'm ok with that, because, right now, I'm so much better than I was.... I'm doing this more ME, I'll get there when I get there. Until then I'll just sit back, follow my meal plan, workout, and enjoy the ride!!
Do you want to feel confident and comfortable in your own skin?
I am looking for 20 Mom's who are SERIOUS about making a healthy change to FINALLY start feeling better about themselves, but don't have time to go to the gym and need a simply/easy solution to do at home with support of other moms.
You will follow a workout schedule and an easy to follow meal plan, that takes all of the "guess work" out of it.
I know from experience how well this worked for me and love seeing how well it's working for my current challengers!
Email if you would like to join or... Simply comment "Interested" below and I'll be in touch. smile emoticon