10/16/2018
"I ate a healthy breakfast of oatmeal and fruit...why am I so hungry again after just a couple of hours?" 🍌🍒
Although these foods can be healthy, when eaten on their own, they tend to raise blood sugar and spike our hunger as insulin is released and blood sugar levels return to normal.
This can lead to snacking or overeating between meals...a big problem if you're trying to lose weight. ⚖️
The solution? Reduce your carbs, and give them some friends...Protein and Fat. 👨👨👦
Protein with carbohydrates helps stabilize blood sugar levels (preventing big spikes), keeping you full and satisfied longer. It's also a key ingredient for a healthy metabolism, a necessary function for losing weight.
Adding a little healthy fat will also help you stay satisfied in addition to boosting your energy and brain power! 💡 Win Win! 👏👏👏
The moral to this makeover story is...BALANCE! Don't eliminate carbohydrates, just reduce and pair them up with your metabolism and energy friendly macros. 👍
Need a breakfast makeover? Try this super yummy Vanilla Almond Overnight Oats recipe that you can easily make the night before. Enjoy!
10/11/2018
We all have the same number of hours in the day...so how is that some people are still able to eat well, exercise, and lose weight, despite having a busy schedule?
A little bit of preparation goes a long way. Taking a few minutes each day to prioritize your health can add up to BIG increases in energy, confidence, and well-being.
If you haven't yet made progress with your goals, check in with how you're prioritizing your time. Are there things that you're currently doing that you can cut down on (TV, social media, etc) and replace it with healthier activities?
Start small and be consistent. Remember, we always make time for what's important to us. Your schedule reflects your priorities.
Challenge yourself to re-prioritize things that will contribute to your long-term health, energy, and happiness rather then the short-term activities that won't.
10/09/2018
Most of us are creatures of habit - and wanting to stay comfortable is a natural tendency.
But what happens when we stop pushing beyond what's comfortable? When we play it safe all the time? When we only do things that are familiar?
Sadly, nothing in life stays the same. We either change and grow for the better...or we change and regress for the worst. Either way, change is inevitable...the outcome is ultimately our decision.
Exercise can be an amazing tool for getting out of your comfort zone daily...with the right mindset.
But for many of us...exercise can also start to become comfortable unless we continue to challenge and push our boundaries.
This week, I challenge you to approach exercise with a new mindset.
Hate burpees and Turkish get ups? Good. Use that as an opportunity to get physically and mentally stronger.
Hate running? Great! Use that as a mental challenge to boost your confidence in tackling difficult things.
Bottom line...what your mind believes, the body achieves. So if you approach your workout with the mindset of opportunity, you'll improve your capacity for challenges and ultimately, boost your confidence to tackle ANYTHING in life.
If you approach it with negativity, you'll feel struggle and resentment...finding yourself easily giving up when faced with adversity.
How you do anything, is how you do everything. So own your 'discomfort' by creating the outcome you want for yourself rather than being a victim of it.
Embrace your challenges this week and use them to fuel your growth and happiness!
09/25/2018
A little Tuesday humor...😂
09/24/2018
Something I've been working on a lot lately is taking responsibility for every area of my life and knowing that I am the only one who can change it.
As Hal Elrod puts it..."the moment you take responsibility for everything in your life, is the moment you can change anything in your life." Make it a great week! 💪
09/17/2018
Back in the day...I used to overindulge on the weekends and then tell myself, "I'll be good starting on Monday." But that diet mentality only lead to restriction, deprivation, and an endless cycle of on again, off again dieting.
That kind of stress is NOT sustainable!
Give yourself permission to indulge, but balance it out with eating clean, wholesome food 90% of the time and moving your body daily. Enjoy your healthy lifestyle AND those little treats along the way. :)
09/17/2018
*30 Minute Meal Prep*
Lately, I've been doing a 30 minute meal prep on Sunday night and then again on Wednesday. This cuts down on kitchen time (so I can be with my family) and keeps meals fresher! Here's what's on the menu:
Sunday through Tuesday
Breakfast: Vanilla Almond Overnight Oats
Snack: Hard Boiled eggs, veggies with hummus and strawberries
Lunch: Chili Lime Chicken with sweet potatoes and roasted asparagus
Dinner: Turkey and Black Bean Chili
Yes!! Literally...30 minutes and I have delicious, stress free meals to keep me energized for the next few days. ❤️💪👏
10/15/2018
10/01/2018
09/25/2018
09/24/2018
09/17/2018
09/17/2018