Showing posts with label #21DayFix. Show all posts
Showing posts with label #21DayFix. Show all posts

Wednesday, June 21, 2017

7 Reasons to Add Coconut Water To Your Meal Plan

           7 REASONS TO ADD COCONUT WATER TO YOUR MEAL PLAN

Everybody is going NUTS over COCONUTS! Well, products with coconut components in them anyway. The top 3 are coconut milk, coconut oil, and our topic of the day Coconut water.

Over the past couple of years coconut water has become more and more popular as a drink to help keep you hydrated and it's light, nutty taste helps to jazz up all that water you need to drink each day (it is recommended that you drink 1/2 your body weight in ounces of water per day, so if you weigh 150 lbs divide that by 2=75 ounces of water each day).

IF YOU'RE NOT SURE WHAT THE FUSE IS ALL ABOUT WELL HERE ARE;

            7 REASONS TO ADD COCONUT WATER TO YOUR MEAL PLAN   


         1. Coconut water is mostly...water.
Coconut water is 95% water, therefore it is a great drink for hydration.

      2. It's low in calories.

Coconut water is not entirely calorie-free like regular water is, but at only 42 calories per serving it's still a dang low-calorie drink. And compared to those sugar filled drinks that most people load up on several times a day they are a definite winner and a ticket to helping you reach your weight loss goals.

     3. It contains potassium.


You need the proper Potassium level to help your brain and nervous system to function properly. Coconut water can help provide some of that much needed potassium. One serving of coconut water will cover about 13% of your daily potassium needs.

     4. It contains magnesium.


 Low magnesium level in your body could cause low energy levels or even lead to serious health conditions like asthma, diabetes and osteoporosis. A serving of coconut water will take care of about 14% of your daily magnesium needs.

      5. It contains copper.
 Without copper, your organs and your metabolism simply can't function properly. One serving of coconut water will provide about 11% of your daily copper needs.

      6. It contains cytokinins.

Cytokinins are little-known, yet highly beneficial compounds found in coconut water. Science has confirmed cytokinins slow down the development of cancerous cells, plus they slow down the aging process.

      7. It contains antioxidants.

 Antioxidants help prevent the damage to our bodies caused by free radicals. Free radicals are produced by your own metabolism, so there's no other way to neutralize the damage, except making sure you consume enough antioxidants in your diet. Enter the coconut water please it is filled with antioxidants. Fight on sister! Fight on!
Coconut water added to my filtered water with 1/4 tsp of Rum extract and 1-Purple container or 1 cup of pineapple chucks placed in the fridge over night makes for a low calorie, yummy, and healthy version of a Pina Colada!

PLANNING FOR SUCCESS!
IF YOU DON'T HAVE A PLAN THEN YOU ARE PLANNING TO FAIL. 

DO YOU HAVE A WEIGHT LOSS AND FITNESS PLAN?
                           Are ready to get started on your path to a healthy and fit life? THEN CLICK HERE AND LET'S TALK ABOUT ALL THE WAYS I CAN HELP YOU GET THE RESULTS THAT YOU DESERVE!

ALREADY KNOW WHAT YOU WANT AND ARE READY TO GET STARTED NOW? THEN CLICK HERE TO GET  YOUR CHALLENGE PACK (What is a challenge pack? A challenge pack has everything you need to have success with your weightloss journey. A simple nutrition plan, personal trainer style workouts in your own home, a FREE Coach-ME, a community of supportive people who are on the same journey as yourself scheduled).

**Ready for your daily dose of dense nutrition with the superfood Shakeology go here and try it risk FREE! HOW? Beachbody has a money back guarantee where you can drink the whole bag and if you don't get the results that you want then return the empty bag for your money back!**

Saturday, May 6, 2017

Healthy Oatmeal in a Jar Recipe Peaches & Cream

Annual All Access Club membership + Shakeology ONLY $160! Limited time, so HURRY!!!


I know, I know you guys probably get tired of hearing, but it is the truth so I'm going to keep saying it until it finally clicks with you "SUCCESS IS IN THE PLANNING".

 What the heck does that have to do with this yummy recipe? Well, in order to make it you need to plan a head the night before and get it in the fridge so it will be ready for you to just grab and go in the morning.

If you'll just take a little extra time to prep your meals and to plan them out then your mornings will run so much smoother, which will make your day start off so much better and then you'll start off in a positive state of mind and be set up for a successful day!

#1 You've fueled your body with healthy nutrition that it needs to get started and to function properly.

#2 You've reduced the stress in your life by being prepared for the morning chaos.

#3 You've given your self-confidence a kick in the ass, because you just made those cray cray mornings your bitch! HELL YEAH!

**If you need help with your weight loss and fitness planning or you just plain need support then fill out this application and I'll get back with you ASAP, so we can talk about all the ways I can help you get the results that you deserve
!**


If you already know what you want and you're ready to get going with your weight loss plan then click the link under the pic above and order your all inclusive CHALLENGE PACK that has everything in it that you need to get started on your journey to a healthy new life! Don't worry you won't have to do it alone when you buy your challenge pack you'll get ME as your FREE COACH and I'll be with you every step of the way to help you on your journey ;)

I can't guarantee your success, that is up to you and your efforts, but I will be there with you to help you with my tips that allowed me to lose over 150 lbs and keep it off for over 7 yrs now! Beachbody does have a $$ guarantee on all its products, so if you don't get the results you want with this challenge pack you can return it and get your $$ back.

Friday, January 27, 2017

Cookies and Cream High Protein Shake

   Cookies and Cream High Protein Shake

I am so confused being off on a Friday night! I've worked weekends for 20 yrs, so it's really strange when I have a weekend off.

I have been working really hard at my nutrition this week and since almost everyone is gone tonight I really thought about cheating and having something naughty to eat.

No, I didn't do it! I made this healthy Cookies and Cream shake instead and before you say anything I know chocolate graham crackers may not be the healthiest thing for you, but they're much lower in calories then real Oreos. You got to make some compromises somewhere, right?

It's these small compromises that I made that helped me to stay consistent with my weight loss plan that lead to my 150 lb weight loss. If I hadn't allowed myself to have some treats or some screw ups from time to time then I would have called it quites just like I had a hundred times before and once again I wouldn't have reached my goal.

But this time I had made my mind up that NO MATTER WHAT I was going to stick to my plan! A compromise is not a failure, it is using your mind and inner strength to overcome and obstacle. And sometimes your greatest obstacle is YOU. Your fear of failure. Your own self-doubt. Your negative past events paralyze you and keep you from realizing your goals.

**If you need support and accountability with your weight loss and/or fitness then fill out this application and I'll get back with you ASAP, so we can talk about all the ways I can help you get the results that you deserve! IF NOT NOW THEN WHEN?**

Here's the recipe if you want to give it a try and let me know what you think! #yummy #eatbetter

   Cookies & Cream High Protein Shake

weight loss, clean eating, hypothyroidism, family
Checkout Shakeology

(Shakeology-your daily dose of dense nutrition and your healthiest meal of the day!!)

Ingredients:

  • 1 cup unsweetened almond milk.
  • 1 cup of ice.
  • 1 scoop Vanilla Shakeology or alternative protein powder, but you are what you eat so don't be CHEAP or EASY <3.
  • 4 chocolate graham crackers (1 cracker sheet) broken into large pieces.
Prep:
  1. Place Almond milk, ice, Shakeology in a blender, cover and blend until smooth.
  2. Add, crackers, cover and blend until just mixed.
21 Day Fixers   1 1/2-Yellow  1-Red   
 235 calories    18 gm protein

Monday, December 26, 2016

1 PURCHASE A YEAR THAT WILL CHANGE YOUR WHOLE LIFE

hypothyroidism, working mom, clean eating, weight loss
TO PURCHASE
SURPRISE! SURPRISE! AN AWESOME GIFT FROM BB! UNLIMITED ACCESS TO BOD FOR A WHOLE YEAR!!!

This is just an unbelievable gift and it just reinforces to me that I chose the right company to work with, not only because they have awesome programs that gave me awesome results (I lost over 150 lbs with their programs btw ;) ), but they are also AWESOME people who truly care about people & want them to get healthy.

BB understands how we all do we start a program and then we quit or we finish the program and get results, but once we are done we start to gain the weight back, because we don't move on to anything else and/or we get bored doing the same workout all the time so we don't do anything.

Now you can purchase once a year what is called an "Annual All-Access Beachbody On Demand Membership for a 1 time low price and have unlimited access all year to hundreds of workouts!!! That is ALL OF Beachbody's current programs and FUTURE programs for this year! Did you hear me say ALL!!! Well read me say ALL, lol!
OH THIS IS ONLY AVAILABLE FOR A LIMITED TIME, so go to my site to order at SHOP NOW or send me a message for MORE INFO and I'll get back with ASAP!
Checkout my story

Tuesday, November 15, 2016

BANANA-CHOCOLATE HONEYMOON SHAKEOLOGY PIE

      BANANA-CHOCOLATE HONEYMOON SHAKEOLOGY PIE

healthy eating, moms, hypothyroidism, fitness
SHAKEOLOGY-the healthiest meal of the day!

Yield: 8 servings
Ingredients:
2 Tbsp. nonfat milk
1 (12-oz) container firm (or silken) tofu
2 scoops Chocolate Shakeology
½ cup all-natural peanut butter
2 ripe medium bananas, cut into chunks
1 Tbsp. raw honey
1 Whole Wheat Graham Pie Crust 
Preparation:
1. Place milk, tofu, Shakeology, peanut butter, bananas, and honey in blender; cover. Blend until smooth.
2. Pour tofu mixture into pie crust; refrigerate for at least 1 hour, or until firm.
3. Cut into eight servings.
Portion Fix    1-yellow   1/2-red    3 1/2 tsp
Calories 281    Protein  13 gm   Sugar  14 gm   Fiber  4 gm 
If you need help with your weight loss and fitness or just need support and accountability or maybe you just need to plain get healthy then let's talk and together we'll come up with a plan that fits your lifestyle and get you started on your path to a healthy new life! But don't worry you won't have to do it alone I'll be there to support you and keep you on track to your goals!
**More yummy recipes and a free meal plan are just a couple of the things that you'll get when you join with me in my next CHALLENGE GROUP ABS-OLUTELY AMAZING where we'll be focusing on improving our core strength and toning our abdominal muscles.**
CHECK OUT THESE RESULTS FROM THE LAST CORE PROGRAM I DID! Psst,no crunches or sit up-SAY WHAAAAT? ASK ME HOW!
Purchase Core De Force Challenge Pack


Thursday, July 14, 2016

Chocolate Protein Shakeology Pancakes

Do you have a hard time thinking of something healthy to eat for lunch?  

These yummy Chocolate Protein  pancakes made with the nutritionally dense Shakeology® are a quick and easy solution for your lunch time blues. You can make them up the night before and warm them when you're ready to eat, but to be honest they taste pretty good cold ;) 

Top them with fruit, Low sugar maple syrup or my favorite melted peanut butter (to save on fat and calories I use PB2 instead of traditional peanut butter).

**If you need help getting connected with a program that will fit with your lifestyle, so you can get the results that you want then send me a Coachlorimudd@gmail.com and let's talk about all the ways that I can help you!*

CHOCOLATE PROTEIN SHAKEOLOGY PANCAKES
Ingredients:
1            Scoop Chocolate Shakeology
1            Very ripe Banana
1/4 c      Old Fashion Oats
2 Tbsp   Unsweetened Almond Milk
1 tsp      Vanilla extract
1 tsp      Baking Powder
1            Egg
1            Egg white

BLEND! 
*Dip about 1/4 cup at a time on to a hot griddle pre-sprayed with Canola or Coconut oil. 
*Cook about 1 minute per side(or until you see several bubbles then flip). 
*Make about 4 pancakes=1 serving=2-Red 2-Purple 1/2-Yellow
(Pancakes only) (add containers or tsp if you add toppings to your pancakes).

weight loss, fitness, healthy moms, hypothyroidism
For information on the 21 Day Fix or other Beachbody Programs CLICK HERE

Tuesday, July 12, 2016

21 Day Fix Quick & Easy Breakfast- Eggs, Avocado, and Tomatoes

DOES ANYONE ELSE LIKE TO HAVE BREAKFAST FOOD FOR DINNER? 
My family enjoys having breakfast food for dinner from time to time and I have to admit usually the food is not all that healthy. Most of the time there is sausage, gravy, biscuits, and fried potatoes to go along with the scrambled eggs with cheese i.e. FAT. FAT. & more FAT!
But tonight we did take the healthy route and cleaned up our act with a little "Clean Eating" and portion control. The meal was still filling. Still yummy. Plus, it was quick and easy to prepare with no fancy ingredients that you have to hunt for or run out to the store to buy. Eggs, avocado mashed(or Guacamole), diced tomatoes with green chilies, whole wheat tortilla, coconut oil(canola oil)=D-LISH!!!
INGREDIENTS:
  • 2          Eggs
  • 1          Blue container mashed avocado or Guacamole
  • 1/2       Green container of diced tomatoes with green chilies or (1/2 Purple container of salsa)
  • 1          Whole wheat tortilla sliced into 8th
  • 2          tsp Coconut oil or canola oil
shakeology weight loss working moms getting healthy
SHOP BEACHBODY PROGRAMS(21 Day Fix)

**IF YOU'RE STRUGGLING WITH YOUR WEIGHT LOSS OR MAYBE YOU JUST NEED SUPPORT ON YOUR FITNESS JOURNEY THEN SEND ME A MESSAGE AND LET'S TALK ABOUT ALL THE WAYS THAT I CAN HELP YOU. CoachLorimudd@gmail.com **
At any age you can be in the best shape of your life. Let's do this!

Wednesday, July 6, 2016

My 5 TOP EDIBLE SHAKEOLOGY RECIPES(Energy bar, pudding, pancakes, and more!)


GOOD MORNING MY BEAUTIFUL PEOPLE!

I want you to know you've been on my mind a lot and I'm trying to think of the best ways to help you all to get the results that you want, so one complaint that some of you have is that you hate to drink your meals.
You either don't want to replace a meal with a shake at all, because you want to chew your food, not drink it,which is all good or you're tired of drinking a shake everyday and want some variety.
Well I'm going to give you the spice of life by giving you my 5 Top Shakeology Edible Recipes i.e. Shakeology bars, balls, pancakes, and even pudding. Just click on this link My 5 Top Edible Shakeology Recipes and it is your's FREE to download.
 Let me know what you think and if you would like more recipes. If you are struggling with your weight loss efforts and need support then send me a message and LET'S TALK and together we'll come up with a plan that will work with your lifestyle to get you the results you deserve!
energy bars, weight loss, shakeology, family fitness, wellness
For information on Shakeology or the 21 Day Fix CLICK HERE

Sunday, July 3, 2016

21 Day Fix Brussels Sprouts & Grilled Lemon Chicken

healthy, shakeology, weight loss, fitness
TO PURCHASE THE 21 DAY FIX

BRUSSELS SPROUTS & GRILLED LEMON CHICKEN


Ingredients


  • 1 1/2 pounds Brussels sprouts
  • 3 tablespoons good olive oil
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper


Directions

.Preheat oven to 400 degrees F.

Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Mix them in a bowl

with the olive oil, salt and pepper. Pour them on a sheet pan and roast for 35 to 40 minutes, until crisp

 on the outside and tender on the inside. Shake the pan from time to time to brown the sprouts evenly.

 Sprinkle with more kosher salt ( I like these salty like French fries), and serve immediately.

MAKES 6 SERVINGS 1-GREEN 109 CALORIES PER SERVING

GRILLED CHICKEN


  • 6   Boneless, skinless chicken breast
  • 1/4 cup lemon pepper
  • 1 Tbsp dry mustard
  • 1 Tbsp dried rosemary
  • 4 cloves garlic, crushed
  • 4 Tbsp fresh lemon juice
  • 3 cups dry white wine

DIRECTIONS

  1. In a small bowl, mix lemon pepper, dry mustard and crushed dried rosemary.
  2. Place chicken breast in a medium bowl. Rub with garlic. Introduce the lemon pepper mixture and rub it into the chicken. Pour in lemon juice and dry white wine. Cover and refrigerate at least 3 hours before grilling.
  3. Preheat an outdoor grill for high heat and lightly oil grate. (Or fire up your George Foreman Grill).
  4. Cook marinated chicken breasts on the prepared grill until meat is no longer pink and juices run clear, or to desired doneness. (George Foreman grill  about 5 minutes.)
serves 6 or 1-Red

Tip
Aluminum foil helps keep the food moist, ensures it cooks evenly, keeps leftovers fresh, and makes clean-up easy;)


Wednesday, June 22, 2016

Love Those killer workouts? But Do you know When To Go Hard and When To Go Home?

             WHEN TO CONTINUE TO GO HARD 

                             AND 

                     WHEN TO GO HOME


Good morning my beautiful people! I am on day 3 of the 21 Day Fix Extreme and I've yet to be able to do a workout. I've had bronchitis for the last 12 days, so I haven't been able to workout, but today I'm feeling better and I think I'm gonna give it a try. If I survive I'll let you know how it
injury, working out, fitness, sports, weight loss, obesity
NEED SUPPORT LET'S TALK
went, if I don't it was nice knowing you, lol.

Part of losing weight and getting fit is knowing when to push your body and when to lay off. You have to ask yourself when the workouts are getting tough and you "feel" like you're going to die "Am I feeling this way because I'm so out of shape and this is something new and challenging for my body?" OR "Is this a legit distress and I need to back off or stop, so I don't get hurt or injured?" You know you and you know if you're just being a weenie and not wanting to push yourself to finish or even start the workout, because "I'm to sore from yesterdays workout". On the same coin you know if you're being stubborn and pushing threw the pain just so you can say you finished.

Peeps, it's important to push yourself to SHOW UP everyday for your workout. And when you show up you give it all you got and leave it all on the workout floor. It's okay to modify the moves if you can't do them, just try to keep in time with the class and do a move that works the same body part/muscle group as the move you are modifying. But it is not alright to half ass it because "it's just to hard", NO ONE told you this was going to be easy. WORKING OUT, LOSING WEIGHT, GETTING FIT IS HARD. BEING OVER WEIGHT & MORBIDLY OBESE IS HARD. PICK YOUR HARD!

But don't be stubborn and keep pushing yourself when you know the pain you are feel is not a normal pain. You've been hauling that extra weight around for sometime now, so you know your aches and pains and the ones that come with activity and when there is a different pain DO NOT IGNORE IT! You can do permanent damage where you might not every be able to workout again or even walk. It all depends on where or what type of pain we are talking about here are just a few examples:

  • Chest Pain-Discomfort in the chest including a dull ache, a crushing or burning feeling, a sharp stabbing pain, and pain that radiates to the neck or shoulder. (Yes, it can be from heavy lifting and weight lifting, but it can be the signs of an Heart attack too!) For the SIGNS & SYMPTOMS OF A HEART ATTACK  CLICK HERE.
  • Knee Pain-Pain in or around the knee that may indicate a condition affecting the knee joint itself or the soft tissue around the knee. (causes that are due to underlying disease:heavy physical activity, lack of use, injuries such as sprains or strains.) For more on knee pain and treatments click HERE.
  • working out, shakeology, women's health
    To purchase the 21 Day Fix Extreme
  • Shortness of Air or Difficulty Breathing- It's kind of self explanatory(causes that aren't due to underlying disease:exercise, tight clothing, a sedentary lifestyle).

Tuesday, June 21, 2016

Quick and Easy Breakfast for Under 500 Calories and 21 Day Fix Approved-Black Beans & Eggs



shakeology, weight loss, over fifty, women's health, low calorie
ARE YOU READY TO START YOUR WEIGHT LOSS JOURNEY? OR DO YOU NEED CLEAN EATING SUPPORT OR JUST SUPPORT PERIOD TO GET HEALTHY? THEN LET'S TALK & I CAN TELL YOU ALL THE WAYS THAT I CAN HELP YOU.
       BLACK BEAN,EGG, & CANADIAN BACON
  •  If you're like me trying to come up with new ideas for breakfast that are tasty, yet still low calorie and healthy, is really hard sometimes. I am a creature of habit and can eat the same thing for days on end usually doesn't bother me, but there comes a time when enough is enough and I need something new and different to eat. 

  • I came across this recipe the other day and I tweaked it a little to fit my taste better, but you might enjoy it just the way it is, so I gave you both versions. Let me know what you think!!

  • QUICK & EASY BREAKFAST<500 CALORIES
  •      Black beans, Canadian Bacon, and Eggs!

  • Prep Time: 5 minutes 
  • Cook Time: 7 minutes 
  • Total Time: 12 minutes 
  • Servings: 

INGREDIENTS

  • 1 can (15 oz) black beans
  • 3 tsp hot sauce
  • 2 tsp all natural organic butter
  • 4 slices Canadian bacon
  • slices Ezekiel bread 
  • 4 eggs large eggs
  • Freshly ground pepper 

DIRECTIONS

  1. Mix beans and sauce in microwave-safe bowl. Cover and microwave on high for 2 minutes. Set aside. (What I do is put the beans and hot sauce in a mini food processor and kinda make like my own version of "re-fried" beans, but they are not fried or re=fried, lol. I have issues with textures and I don't like beans just out of a can warmed up the texture is weird???)
  2. Heat large skillet over medium heat and add bacon. Cook for 1 minute on each side until browned. 
  3. Toast bread and arrange on 2 serving plates. (I butter each slice with a tsp of all natural-organic butter)
  4. Place 2 slices of bacon on each slice of toast. Top each with a portion of bean mixture, dividing beans evenly between 2 plates. (I dice eat slice of bacon up then wait for it, wait for it...)
  5. Add olive oil to same skillet and carefully crack eggs into skillet, placing eggs next to each other. Once egg whites turn opaque, cover and reduce heat to low. Cook for 4-6 minutes. 
  6. Using spatula, carefully remove each egg from skillet. Top each serving of toast with 1 egg. 
  7. Serve immediately. Add optional toppings, if desired.
I prefer to divide the Mushed-up beans between 2 Ramekins then add 1 fried egg next the diced ham and last the second egg and top with red pepper or more hot sauce (cheese is good too, but I don't want to waste the calories;) You can also add vegetables in with the layers and salsa is #awesome layered in with this dish. Serve with your Ezekiel bread toasted and buttered with 1 tsp of butter all for dipping in your yummy dish. 

21 Day Fix exchange 1.5 Red    2 Yellow    1 tsp (if you add veggies or cheese then you must add those containers too.)

Monday, June 20, 2016

LOW CALORIE AND 21DFX APPROVED VEGETABLE EGG CUPS

MINI VEGETABLE EGG CUPS

shakeology, weight loss, depression, yummy, foodie
To purchase the 21 Day Fix or the 21 Day Fix Extreme


MINI VEGETABLE EGG CUPS

INGREDIENTS:
Nonstick cooking spray
12 Large Eggs
Sea salt or Himalayan salt (Mineralize)
and ground black pepper (to taste; optional)
1 (10 oz) bag baby spinach, finely chopped
1 medium red bell pepper, finely chopped
2 green onions, finely sliced

GET COOKIN'!
1. Heat oven to 375 degree
2. Lightly coat a twelve-cup muffin tin with spray.
3. Place eggs in a large bowl; whisk to blend. Season with salt and pepper if desired.
4. Add spinach, bell pepper, and onions; mix well.
5. Evenly pour egg mixture into muffin cups.
6. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of cups comes out clean
.

Makes 6 servings, 2 vegetable egg cups each
1-Green 1-Red

If you're struggling to reach your weight loss and fitness goals or you just need support with your clean eating or help getting started with a healthy new lifestyle then fill out this application and I'll get back with you ASAP, so we can talk about all the ways that I can help you get the results that you deserve!

Friday, June 3, 2016

4 Possible Reasons Why You're Not Losing Weight On Your Healthy Diet

          4 Possible Reasons Why You're Not

          Losing Weight On Your Healthy Diet

Nothing. I say, nothing is more frustrating then bust your ass all week long sticking to your diet and working out like a champ then hopping on the scale on Monday morning and not losing a freakin pound one or worse gaining a pound or two. AGHHH!!!! WTH?
Shakeology, Eat better, weight loss, women's health
www.Facebook.com/Lorislosingit

 "How is that even possible I starved myself all week?" Well, that is actually the first possible reason why you're not losing weight on your healthy diet.
  #1 You are not eating enough Say what? I know, just hear me out. We all know it is calories in verses calories out, so you have to be eating at a deficit, but when we take that deficit to low our bodies think that we are trying to starve it to death, so it goes it to survival mode and starts storing fat for the long haul. Our bodies need food for fuel, so you have to eat healthy, nutritionally dense foods in the right amount in order to lose weight.

Which brings us to point number 2-Eating foods in the right combination
portion control, yummy, food combinations, weight loss
Portion Fix
Is a Meal Plan that teaches you how to
eat the right foods, in the right portions.
There are many diets that tell you to eat only carbs or to eat only proteins, but you should never exclude any food group from your diet. Why? Because you can not maintain that long term (are you really never going to eat another piece of bread for the rest of your life, really?) and when you start eating whatever it is that you cut out of your diet for all those months when you were losing weight guess what happens??? Yep, you gain the weight back( and usually you gain back more, just to let you know). 

Half of your plate at each meal should be veggies/fruits the other half should have some protein,healthy fats, and carbs. Try eating your carbs with your early morning and afternoon meals, so you get the fuel you need for the day. And at nighttime and dinner time consume more protein, so you stay full through out the night and your muscles have fuel to help them heal from your killer workouts during the day.

I know you don't want to hear this one, but point #3 Are You Drinking Enough Water?
Yes, the dreaded water, the 8-10 glasses of water per day, well actually your water requirement for weight loss is half of your body weight in ounces. So, if you weigh 150 lbs then you divide that by 2=75, which means you need to drink 75 ounces of water per day  (8 ounces=1 glass). Why do you need to drink all that freaking water?
  • Water keeps you from being dehydrated, if you are dehydrated your body stores what water it has so you retain water, which makes you weigh more. Also when you are dehydrated your kidneys can't function properly, so they ask their friend the liver to help them out. The liver is suppose to be working on breaking down the fat in your body, but now it has to store the fat so it can help out the kidneys, get it?
  • Water helps to remove waste from the body. All that awesomely healthy fiber you've been eating just sits in your gut, if it doesn't have water to wash it out of your system. So, basically your pipes get clogged up and water is the "Mr. Plumper" of your digestive system. For more on how water helps with weight loss check out this article Water and Weight loss
21 day fix, shakeology, healthy moms, working moms, over fifty weight loss
Checkout my post on Hydration & Weight loss

Lastly and point #4 Are You Eating From the Top of Your Food List?
Most of us who are on any type of diet or healthy eating plan have a meal plan, diet exchange list, or something similar that shows us a list of what foods we can eat from each food category. Most of the list are in a hierarchy with the healthiest (lowest in calorie/highest in nutritional value) foods at the top of the list and the foods that are not as health (higher in calories/lower in nutritional value) at the bottom of the list. If you are frequently choosing foods from the bottom of the list then technically you are stay in the guidelines of your plan, but you may not be getting the nutrition your body needs and therefore you're not getting the results that you are looking for. So, try picking foods from the top of the list and limit eating foods from the lower half of the list and see if that helps.

You're probably not going to like this suggestion, but try tracking what you are eating and DRINKING for a few days, a week if you can or will you just might find you are eating a lot more calories then you thought you were or particularly DRINKING a lot more calories. It is very easy to consume a large amount of calories, and not even realize it, by drinking. How? Adding fruit juice to your water to give it flavor, mixing your healthy nutrition shakes with fruit juice, whole milk, almond milk, drinking fruit juice instead of eating your fruit options and then drinking alcohol. Alcohol is bad on 2 fronts: 1. It lowers your inhibitions so you tend to drink more 2. It is high in calories with no nutritional value.
Weight loss, Moms working from home, busy moms
Sign up for a FREE Team Beachbody Club Membership
There are meal plans and tally sheets to help you track your calories and food intake in the Beachbody Club online and so much more. Check it out for FREE, plus you'll have ME as your free coach! Together we'll get you to your goal. Let's do this!


There are many Free Apps to use to track your containers and calories. Beachbody does have a FREE 21 Day Fix App that is awesome for those of you who are doing the 21 Day Fix. If you're not and you would like to know more about the program or you need help getting connected with a program that will work with your lifestyle then fill out this application and I'll get back with you ASAP LET'S TALK !!!

Do not waste another minute being trapped in a body that you are not happy in and a life that is unfulfilling you were born to SHINE! Make that change today and send me a message.

Tuesday, May 24, 2016

21 Day Fix Breakfast Frittata with Swiss Chard, Tomatoes and Parmesan

FRITTATA WITH SWISS CHARD,TOMATOES & PARMESAN

(Swap out chard for your favorite green in this easily-customizable recipe.)
Total Time: 35 min.
Prep Time: 10 min.
Cooking Time: 20-25 min.
Yield: 8 servings
Ingredients:
10 large egg whites (1¼ cups)
6 large eggs
¾ cup nonfat milk
¼ cup shredded Parmesan cheese
Sea salt and ground black pepper (to taste; optional)½ tsp. ground nutmeg
1 Tbsp. olive oil
1 medium onion, chopped
2 cups chopped Swiss chard
Nonstick cooking spray
1 cup cherry tomatoes, cut in half
CLICK TO ORDER THE 21 DAY FIX

Preparation:
1. Preheat oven to 350° F.
2. Combine egg whites, eggs, milk, cheese, salt (if desired), pepper (if desired), and nutmeg in a medium bowl; whisk to blend. Set aside.
3. Heat oil in a large ovenproof skillet over medium heat.
4. Add onion and chard; cook for 4 to 5 minutes, or until tender. Turn off heat. 5. Lightly coat sides of skillet with spray.
6. Add tomatoes and egg mixture to skillet.
7. Place skillet in oven. Bake for 20 to 25 minutes or until puffy and set.
Tip: You can use spinach, kale, or other favorite greens instead of the Swiss chard. You can also mix the greens for a total of 2 cups.
Calories 131 Fat 7gm Protein 12gm

21 Day Fix 1 1/2 Green 1/2 Red

**If you're struggling with your weight loss or you need help finding your path to a healthy and fit life or maybe you just need support on your journey to wellness then send me a message and I'll tell you all the ways that I can help you reach your goal!** Fill in this application and I'll get back with you ASAP! Let's do this!

Monday, May 23, 2016

Moms Know Best Challenge

MOMS KNOW BEST CHALLENGE GROUP As a busy mom I understand how hard it can be to routinely workout and eat right with such a jam-packed schedule. However, if you want to teach your children how to lead healthy lives, taking care of yourself is essential. I'm starting a challenge with a group of moms with hectic schedules who are all looking to get back in shape. The group is going to incorporate fitness and nutrition, plus peer support with everyone on the same journey together. Best part is, no one needs to leave their home to complete the program. If you're a mom wanting to make a lifestyle change, I strongly encourage you to join us! Message me if you're interested by filling out this application MORE INFO

21 REASONS TO DRINK SHAKEOLOGY DAILY FOR GORGEOUS HAIR AND SKIN

  • When I first started losing weight, and after I had lost about 50 lbs, I noticed that my once shiny and thick hair was now dull and thinning. I tried to tell myself that it was just my imagination, even though the tub was full of hair after I showered, that my hair was just as thick as it always had been. Then I went shopping with my sister one day and I was walking in front of her and she screams, "Oh my god you look like a chemo patient!" I didn't have to ask what she meant by that because I had already noticed the large amount of hair on my shirt earlier, so I knew my hair was falling out.
    Shakeology, eat better, get some, cize, 21 Day Fix, 21 Day Fix Extreme
    SHAKEOLOGY-has over 70 vitamins, nutrients, probiotics,etc.
    It is your healthiest meal of the day!
The problem was even though I was losing weight I was not getting the proper nutrition. The number one problem being, I absolutely hate vegetables so there's no way I'll ever eat enough veggies in a day. Well, no way until I discovered Shakeology and my life was changed forever. Not only did my hair return to its former glory, but my skin was clearer and softer too. Not to mention that I had more energy, I didn't feel tired all the time anymore, and it was easier to stick to my diet because I didn't have the crazy cravings like I did before I started drinking the Shakeology.

This made me wonder exactly what all the awesome ingredients in Shakeology could do for me, so here's just a few of the benefits that I found, I don't have enough time to list them all;)
nutrition, shakeology, fitness, weight loss
WANT GORGEOUS HAIR & SKIN?

           21 Reasons to Drink Shakeology Daily


  • Biotin: Helps promote the health of hair, skin, and nails.
  • Bromelain: Helps support damaged tissue especially after a burn.
  • Chlorella: Phytonutrient that helps support healthy skin.
  • Citric Acid: Helps provide antioxidant protection for the skin.
  • Folic Acid: A deficiency may cause gray hair.
  • Cocoa: Antioxidant support for healthy skin.
  • Gingko: Antioxidant support for skin and promotes healthy circulation.
  • Goji Berry: High in antioxidants which help minimize damage from free radicals that injure cells and can damage DNA.
  • Grape Seed Extract: Used to protect collagen and elastin in skin (anti-aging).
  • Green tea: Comes from the Camellia Sinensis tea plant, which is rich in polyphenols, antioxidants and that detoxify cell-damaging free radicals in the body.
  • Magnesium: Can help cells repair faster.
  • Pantothenic Acid (Vitamin B5): Helps reduce signs of aging, skin disorders, and gray hair.
  • Papain: Taken from the fruit of the papaya tree. It is used to help promote healing for a variety of skin conditions.
  • Schisandra: Helps to prevent aging.
  • Vitamin A: Is often used to help skin conditions including acne, eczema, psoriasis, cold sores, wounds, burns, and sunburn.
  • Vitamin B2 (Riboflavin): Used for treating acne, maintaining healthy hair, skin and nails. It also has anti-aging properties.
  • Vitamin B6: Beneficial for acne and various other skin conditions.
  • Vitamin C: Powerful antioxidant that can be used to help repair and firm the skin.
  • Vitamin E: Can help to stimulate the production of collagen and elastin. Collagen is a primary component of your skin and may help prevent scarring from wounds and acne.
  • Vitamin K: Helps promote healing and helpful for mild bruising and swelling.
  • Wheat Grass: Rich in phytonutrients that may help to prevent gray hair
**If you're struggling to reach your fitness or weight loss goals or you just need help staying accountable then send me a message by filling out this application and I'll get back with you ASAP, so we can talk about all the ways that I can help you.**
Weighloss, fitness, Beachbody, health eating, shakeology
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