Tag Archives: healthy eating

Healthy Ideas For Breaking Your Fast

Healthy Ideas For Breaking Your Fast

  Whether we want to believe it or not, breakfast is undoubtedly the most important meal of the day. After all you've been fasting all night long. The first meal that you consume should be healthy, nutritious and beneficial to your body and to the start of your day. breakyourfast

Here is the nutritional make up of a well balanced breakfast:

  1. Protein - Protein is not always found in the form of meat and poultry; for example 0% fat greek yogurt can average up to 20 grams of protein per serving
  2. "Good" Fat - Good fats are commonly found in nuts and sometimes cheese; add a small serving of these to your meal for balance
  3. "Good" Sugar - Good sugars are best found in raw fruits; the rule of thumb is that you can never have 'too many' raw fruits or veggies in your meal(s)
  4. Whole Grain - Whole grains are essential in completing a well balanced meal; for breakfast, add a piece of whole grain toast or whole grain granola to your plate

Whenever you're preparing breakfast, try to keep an item in each category nearby each week. Breakfast truly wakes you up and sets you up for the day! What's your favorite healthy breakfast? ewg

P.S. It's also the secret weapon to steady weight loss 🙂

Fruit & Veggie Cleanse

Fruit & Veggie Cleanse

Every once in awhile I like to switch things up and motivate myself to lose more than a pound or 2 for the week - which is my current norm through proper eating habits. That being said, this week I've decided to only consume raw fruits and vegetables for lunch and dinner.
  Here are 4 tips on how to join me and try it for yourself:
  • Purchase A Veggie Tray - This stems back to my bulk buying advice. Purchasing a veggie tray from Sam's Club or Costco will allow you to have fresh choices all week long without breaking the bank. Pre-sort all of the veggies into ziplock bags for easy grabbing. A good girlfriend taught me this trick when she sends her hubby off each week.
  veggies
  • Stock Up On Fresh Fruit - Fruit is a great source of sugar that your body needs. It is also low in calories, and high in water. Like vegetables, eat as much as you like!
fruit
  • Increase Your Water Intake...Even More - Considering the type of food that you'll be "restricted" to, be sure to consume a great deal of water throughout the day. This helps even more with the cleansing process.
  • Lean Meat - Can't commit to 100% raw fruits and veggies all day? That's ok! You have to start somewhere, and I'm all about improvising versus giving up altogether. Throw in a piece of lean chicken or fish with your raw fruit or vegetable to satisfy protein cravings.
Remember, it's only for a week and you may just like it! Cleansing is a great choice for those looking to jumpstart your weightloss, clear your skin, and overall feel great. Let me know how things go for your fruit & veggie cleanse, and what some of your favorite fruits and vegetables are.
ewg Happy Eating!

5 Weekly Weight Loss Tips

5 Weekly Weight Loss Tips

Having recently reached a 70 pound weight-loss since last November, I often get the infamous question - "How did you do it??!!" While it's not 'easy' per se, it is actually the same equation week by week. It is 100% possible to lose weight with minimal exercise through eating habits. Here's a look into 5 things that I do each Saturday/Sunday to prep for my weekly meals/regimen:
  • WATER. - Monday through Friday (minimum), I drink nothing but water and occasional tea (no sugar). This helps to keep you flushed, hydrated, and properly 'full' between meals and snacks. Not to mention it's the best thing EVER for your body. Wash out and prep your large 20-32 oz. water cup - you will refill this throughout the day.

Meal Replacements

  • SNACKS. - You have to snack, it's inevitable and it's good for your metabolism. Purchase a large veggie tray (about $10 from Sam's Club (preferred) or a little higher with your local grocer) and ration out the veggies in small containers or ziplock bags. Keep at work, in your purse, or grab and go daily. The same goes with fresh fruits, almonds, etc. I recommend buying fruits, nuts and veggies from Sam's Club (or the like) in bulk, as the items are less expensive on a whole, usually better and fresher, and won't spoil if you're eating as much as you're supposed to.

Fresh and organic produce is a great choice

  • PLAN YOUR MEALS. - As most of you may now know, I typically only cook on the weekends. Usually I prepare at least 2 entrees or full meals, and supplement them throughout the week. My family and I then rotate between the meals, do leftovers, make breakfast for dinner, and/or have a healthy take-out night. With all that's required of me in the evenings, it just works better this way for us and even saves on energy bills! When you plan - while not foolproof - it is still much easier to stay on track. When there is no plan, it's obvious that it is much easier to fail. Plan your meals and lunches as best as you can, and aim for no portion larger than your fist.

Try a simple breakfast for dinner.

  • LIGHT EXERCISE/ACTIVITY. - Many will agree that with the right food intake, exercise only plays a small role in weight loss. It is very important to incorporate activity and movement in your daily routine, but it could be as small as spending 15-20 minutes of your lunch  break per day walking in your office building. Reserving cooking to the weekends also frees up more evening time to get active - take advantage! Being active is a great accompaniment to your diet and improves your overall health. I do not recommend ditching activity altogether, but focusing more on your diet in the beginning is absolutely the most vital to seeing progress if you are struggling with doing both.
  • WILL POWER & DISCIPLINE. - It's important to remember that balance is key. It's also crucial to learn your individual ways to satisfy and anticipate cravings, versus throwing your plan out of the window after a setback or two. Try your best to schedule your cheat meal/snack just as you schedule your regular meals, and embrace them - they are ok! When planned, it's easier to say no to random breakfast donuts or pizza lunch offers. Try to increase your activity the day of a cheat meal or snack to offset the calories. Also keep in mind that having an entire cheat day is not ideal, and will oftentimes ruin a week's worth of effort.
 
I hope that you got something out of my 5 weekly weight loss tips. Leave any questions/comments below ladies, and feel free to email me if you'd like some one on one conversation on how to get started.

Email: HealthyMomC@gmail.com

5 Meal Day Options – How I Shed The Pounds

5 Meal Day Options - How I Shed The Pounds

Hey Ladies! So I am officially 65 pounds down since November 2014 after having my 2nd son, and I have been getting a TON of questions on more meal day options to rotate.

I have put together 5 more meal days that I used to shed the pounds, and a few tips to keep in mind while doing so:

 
dietcleanse

Quick Tip: Remember to use a variety of vegetables in your meal planning. A great way is to choose these 3 colors.

 
 

OPTION 1

Breakfast – 0% Fat Plain Greek Yogurt w/Honey and 1 cup of Blueberries (may add 1 slice of turkey bacon or sausage)

Snack 1 – Sliced Cucumber Sprinkled w/Cayenne Pepper

Lunch – All Spinach Salad with carrots, tomato, bell pepper, and mushrooms (low fat dressing; preferably a vinaigrette and nothing white) OR Meal Replacement Shake

Snack 2 – 1 Tablespoons of Peanut Butter w/an Apple

Dinner – Black Beans/Black Bean Soup w/1 Teaspoon 0% Fat Plain Greek Yogurt and Brown Rice OR Meal Replacement Shake

OPTION 2

Breakfast – Banana w/1-2 Teaspoons of Peanut Butter

Snack 1 – Half an Avocado OR Celery Sticks w/1 Slice of Fresh Deli Turkey OR Chicken Meat

Lunch – Turkey Burger OR Vegetarian Bean Burger on Whole Grain Bread w/Tomato, Spinach, and Mustard (no mayo, ketchup or other like condiments) w/an Apple OR Meal Replacement Shake

Snack 2 – 1 cup of Raspberries

Dinner – Salmon (see recipe) with Broccoli (no seasoning on broccoli) OR Meal Replacement Shake

OPTION 3

Breakfast – 1 Whole Wheat Waffle w/Honey or Sugar Free Syrup and 1 Slice of Turkey Bacon or Sausage

Snack 1 – 6 Strawberries

Lunch – Loaded Chili (see recipe - add as many veggies as possible and at least 2 bean choices) OR Meal Replacement Shake

Snack 2 – Tomato Slices (may sprinkle with a TINY bit of salt)

Dinner – Baked Chicken or Chicken Breast (see recipe) w/Sauteed Spinach (sautéed in garlic salt/olive oil is acceptable) OR Meal Replacement Shake

OPTION 4

Breakfast – 2 Slices of Turkey Bacon or Sausage w/1 Slice of Plain Whole Grain Toast (not even butter on toast)

Snack 1 – Carrot Sticks

Lunch – Whole Wheat Pasta (add as many veggies as possible – (see recipe)) OR Meal Replacement Shake

Snack 2 – Apple

Dinner – Tuna Salad Packed in Water (create salad w/celery, mustard, lemon/lime juice, salt/pepper) w/Tomato Slices & Cucumber Slices Sprinkled w/Cayenne Pepper OR Meal Replacement Shake

OPTION 5

Breakfast – Fruit/Veggie Smoothie (made with 4 strawberries, 10 blueberries, a handful of spinach or kale, 1 cup unsweetened almond milk or vanilla soy milk)

Snack 1 – 1 Slice of Whole Grain Toast w/Peanut Butter

Lunch – Baked Tilapia w/Cauliflower OR Meal Replacement Shake

Snack 2 – Apple

Dinner – Sauteed Shrimp w/Asparagus OR Meal Replacement Shake


Keep these tips in mind as well:  

Tips:

  1. This meal plan was formed for a 'no egg/no nuts' eater - if you eat either, PLEASE add them to your routine, they are GREAT sources of fat and protein
  2. Only 1 meal replacement shake per day; do not consume meal replacement shakes for breakfast – whole foods are better to kick off the day
  3. Eat all meals on a small saucer plate – soon your tummy will train itself to only look out for small portions
  4. Snacks are MANDATORY to keep your metabolism going
  5. Limit whole grain/bread servings to 1 meal per day; for example if you’re having brown rice or whole grain toast for a meal, try not to repeat in a 2nd meal that day
  6. If still hungry after any meal or if you need a Snack 3 – have a small piece of fruit or an additional small serving of veggies – not meat or bread
  7. Do not engage in cheat DAYS; strive towards 1 cheat MEAL per week
  8. Do NOT eat after 8pm
  9. WATER ALL DAY LONG at least Monday Through Friday
  10. Try to stay away from all things white AND no fried food whatsoever
With this type of regimen, I can assure you that walking or cardio for 30 minutes (a minimum of 2 days per week) will yield weekly weight loss results.

before.after

My personal goal is to lose 30 more pounds before baby #3, what are some of you all's goals???

Comment below with any questions that you may have, or feel free to send me a personal inquiry. I can't wait to see you all's results!