Thursday, June 30, 2016

Don't Skip Meals!

I see this quite often in my coaching practice.
It’s common for people to think that when they skip a meal, they are ‘saving’ calories.   What happens though is it backfires! By mid-afternoon or early evening, they’re starving, and then they feel like they have no ‘will power.’  Our body needs fuel in the form of food to function, so when it’s deprived, it screams out for what it needs – food!  Willpower is no match, and then you end up feeling guilty.  Skipping meals sets you up for failure and feeling guilty.

Eat 3 meals a day and healthy snacks when needed. Or better yet have 6 small meals throughout the day! You’ll notice you get through the day with more energy, and when you plan your meals out during the day, you can make healthier choices.  It’s much easier to make unhealthy choices when you need to eat something now, and you just grab the closest thing you can find.

Plan ahead and be sure not to skip meals and you’re sure to notice a difference in how you feel and will usually end up eating fewer calories during the day.

Here are some tips to help you to stop skipping meals:
  1. Stock your pantry (keep staples stocked to take out guesswork of making meals)
  2. Carry snacks with you (keep healthy snacks at the office and in the car)
  3. Create menus (know what you're eating ahead of time)
  4. Keep recipes simple
  5. Shop in the frozen aisle (you'll always have veggies and fruits that can be used quickly without worrying about them spoiling too quick)

What can you do this week to be sure you don’t skip meals?

Happy Thursday!


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Monday, June 27, 2016

Affirmation Monday: Disagreements

Disagreements can be difficult to resolve... especially when we know we are right (which coincidentally is often how we see things, right?)

Approaching a difference of opinions the right way can actually have a positive impact, on ourselves as well as those around us.

How much better would our lives be if we could disagree with one another and still have peace?

Thursday, June 23, 2016

Make More Meals at Home

When you cook more meals at home, not only do you tend to eat healthier, but you can also save time, money and calories. 
  • If you cook a meal and make a double or triple batch, you’ll have left overs for lunches or another dinner.   By cooking once and eating two or three times, you are being extremely efficient with your time, money and calories.   
  • It’s much easier to eat healthy when you’re the one selecting the ingredients and preparing the meals. I know it takes more time to plan and prepare yourself, but if you are looking to lose or maintain weight, feel better and save money, it’s definitely worth the effort. 
  • On the nights that I know we have other activities going on with the kids, the crockpot is a HUGE help! 
  • Keep it simple!
  • Plan ahead! See what you have and work with it, when you know what you are having for each meal ahead, there is not time wasted in figuring it out on that day! 

What nights can you plan to cook at home this week?

Need dinner ideas?  There are so many great websites for recipe ideas including: 

· (this is a paid service that sends you 5 recipes each week based on the dietary style you choose)

If life is just way too hectic, you can use services like Dream Dinners or Super Suppers where you go to their location and assemble your meals. You bring the assembled meals home and freeze them and use as needed. You’ll spend 30-60 minutes at their studio and can make enough meals for a week or a month AND no clean up.  This option is super convenient! 

Also there a now services like Blue Apron and Plated that will send you fresh ingredients to make your meals at home... This could work if you know you won't have time to plan for a couple of days a week.

What one action step can you take this week to prepare more meals at home?

Happy Thursday!


Have you joined our Monthly Group Challenge FaceBook group? In July we will be starting an "Eating With Intention Program" You can participate for FREE! Click HERE

Also Are you Interested in a Home Study Course to get Fitabulous in 90 Days? Let me know by sending me a message today... 

Monday, June 20, 2016

Affirmation Monday: Decisions, Decisions.

Making decisions can be difficult, but we serve a God who already has all the answers! 

When we take some steps that scripture tells us to, we can be assured to have peace when we are making decisions.

Ask yourself these questions when trying to make a decision...

Thursday, June 16, 2016

Sleep! Are You Getting Enough?

Have you ever considered that the amount of sleep you get can affect your health and your weight?

Let’s face it, when we’re tired we tend to make fewer healthy choices throughout the day, and we reach for the quick-fix energy boost we need, often in the form of sugar-filled options and processed snacks.   When we’re tired, we also tend to skip the workout we had planned for the day.

Monday, June 13, 2016

Affirmation Monday! Being Patient with Yourself

If you have goals you are trying to reach, sometimes it can be difficult to have patience with yourself. Most often we are hardest on ourselves and do not allow the proper time for goals to become a reality (this often ends up leading to giving up or giving in because we think we should be further along with something than we are.)

If you are working towards a goal that you know is a part of the journey God has for you, then having patience with yourself on the journey is a must (also it shows that we are trusting God and trusting His timing, which always is better than our own.)

Thursday, June 9, 2016

Throwing a salad together seems simple enough…but does simple mean boring?  

Salad generally isn’t something we search around to find new recipes for — it’s usually the same old routine, which can indeed become drab.
But guess what?  It doesn’t have to be that way.  (Whew)

It’s time to mix things up and make salads exciting, delicious and something you crave…and once you get creative and find your flow, this will undoubtedly be the case! 

Monday, June 6, 2016

Monday Affirmations: Freedom

Today we are talking freedom!

The Bible talks a lot about freedom and we should too! 

  1. Galatians 5:1  “For freedom Christ has set us free; stand firm therefore, and do not submit again to the yoke of slavery.”
  2. 2 Corinthians 3:17 “Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom.”
  3. Galatians 2:4 “…our freedom that we have in Christ Jesus…”
  4. John 8:36 “So if the Son sets you free, you will be free indeed.”
  5. Romans 8:2 “For the law of the Spirit of life has set you free in Christ Jesus from the law of sin and death.”

So today let us speak with intention and really begin to experience true freedom!

Don't forget to answer the reflection questions below!

Thursday, June 2, 2016

Kitchen Hacks to Save You Time

Hey Friends! 

Do you ever feel like cooking meals at home is a part-time job?  (Let’s be honest, it can feel like a full-time job!)  With all of the deciding on meals, shopping, cutting, chopping, clean up…just the thought of it can be so daunting.  

Being overwhelmed with cooking at home is also the main reason we zip through a drive-thru or order take-out, which is undoubtedly the least healthy option. 

Well, I’m here to let you in on a few of my favorite time saving tricks to use in the kitchen so you can enjoy your healthy meals at home.

A few kitchen hacks to save you time and sanity...
  • Chopping veggies can be a major time-sucker.  Save a slew of time by purchasing your veggies pre-chopped in the produce section at your grocery store — and an even smarter trick, load up on your pre-chopped veggies on the salad bar.  Many grocery stores have a salad bar that is priced per pound, and loading up a box of pre-cut veggies from the salad bar can cut down on waste and time. (Or set aside time to cut your veggies all at once)
  • Plan your meals for the week ahead of time.  Each weekend, take a look at what you have in your kitchen to create a plan of your meals for the week.  You can then make your shopping list based on what you’ll need for the week, which will cut down on mindless browsing (and buying) at the store.  (We’ve all been there, right?)  There are some amazing websites to help you out in this department -- a few options being, and
  •  Cook in bulk.  This is beneficial for several reasons.  For example, roasting a big pan of veggies to use with meals during the week saves loads of time, and also allows you to use the ingredients in different ways.  A large pan of roasted veggies could be your side item for one meal, the veggies could be thrown atop a plate of zucchini noodles for pasta the next meal, veggie soup, etc.  Cook once, use many times.  It's a huge time-saver!  

Another smart trick is to clean up your workspace as you go.  After you’ve sat down and enjoyed a meal, the last thing you want to do is spend time working in the kitchen again.  As much as you can, clean up as you’re cooking, and leave the remaining clean up to be for the plates and utensils you eat with.  Easy, peasy. 

What new tip will you try in the kitchen this week? Comment below!

Have a wonderful day!


Have you joined our Monthly Group Challenge FaceBook group? In July we will be starting an "Eating With Intention Program" You can participate for FREE! Click HERE