portrait photo of woman in yellow t shirt doing the shh sign while standing in front of blue background

The Only Weight Loss Secret You’ll ever Need!

As I was sitting here, contemplating what I wanted to chat with you about today, I was looking over a list of some of the most searched for topics on the web relating to the secret of weight loss. Some of the most sought out questions included: “How to lose weight fast?”, “How to reduce tummy?”, “How to reduce water weight?”, “Why am I not losing weight?”, “How to lose a pound a day?”, “How to use apple cider vinegar for weight loss?”, “Tricks to lose weight fast and easy?”, “How long does it take to notice weight loss?”, “What is the best weight loss pill?”.

Reading through those search questions, can’t you feel a cry of desperation from the authors of those searches? I just want to give each of those gals a huge hug. I know, I know, these questions might be coming from the fellas also. But this is a place for girl talk, so it’s just easy for me to picture the pain stricken faces of the female population as they’re hurting over their current weight situation.

We all know how it is, right? At some point you’ve likely come across a tv show, magazine, social media post, even a group of girlfriends, where you catch yourself comparing who you are to who you are seeing. We might get caught up in desperately thinking “I want to look like them, and I want it now!” I get it. I have done it too. I’m not going to spend time here going down the rabbit hole of all the mean and cruel things we have likely thought to ourselves when we were in this low and desperate place (Read this if you do find yourself in the rut of self-destructive thoughts!).

How many of us get caught up in moments where weight loss is on our mind and it feels like we are at the base of a 14,000 foot mountain, wondering how we are possibly going to get to the top? I know that I have, over and over again. But that’s why we’re here. So that we can have that girl talk about how to improve ourselves.

mountain

Don’t get me wrong. You are already beautiful, strong, heroic, and really really rad. But I believe that we should always be working to make ourselves better tomorrow than we were today. I’m just here to supply you with the tools to climb that mountain, and even enjoy the experience as you go. With consistent effort, you’ll find that it’s a completely attainable accomplishment and you will make it to the top! NO DOUBT!

Here’s the secret to weight loss…

There is no secret. There is no magic pill. Unless you’re overly obese, losing a pound a day is a very unrealistic desire. If you are losing weight that fast, it’s likely water weight. The detox diets to lose water weight will immediately reverse themselves the moment you go back to your regular way of eating. Weight loss is not a fast process. You can’t “spot reduce”. It just doesn’t work that way. Don’t worry, in our future girl talk sessions, we’ll address these valid questions individually.

So what do I do now? This is where you start!

  1. You need to manipulate your energy balance. If you are overweight or obese, that means that you have been consuming more calories than you burn. You are in a state of energy surplus. To lose weight, you need to burn more calories than you take in through food and drink. This places you in a caloric deficit. You can manipulate your caloric deficit by exercising more, and consuming between 200-500 calories less than your Total Daily Energy Expenditure (TDEE). But you should not starve yourself! In general, women shouldn’t eat below 1200 calories per day.
  2. You need to be eating real food. Remove some or all of the processed foods from your diet (these are allowed in your planned indulgence meal). Choose mostly foods with 1 ingredient (i.e. fruit, veggies, meat, cheese, black beans, etc.).
  3. Pick a macronutrient range and stick to it! The best macronutrient range for you is the one that you can stick to, under your calorie deficit target. It may take a little trial and error before you decide that you have found an effective macro range worth sticking to. But do take on the challenge of finding that sweet spot for you.
  4. Move more! Perhaps you’re new to exercising. Start small! Commit to 2 days a week, in a couple weeks add in another day. A couple weeks after that, increase a little bit more. Need an idea of where to start? Try this workout!
  5. Be patient with the process! If you are following all of these steps, then trust the process! Unless you have a scale that tells you the breakdown of your body composition, then you should only be weighing yourself once a month. (Check out some of my journey where I lost muscle and water weight, but not fat, and here where the scale didn’t change, but my body composition did.)

That’s it! That’s the magic pill! Those five tips are the secret to weight loss. Get yourself committed to following these steps, and in around two weeks you might see a change in yourself, and in 4 weeks those around you will be able to visibly see the progress you are making! You’ve got this, girlfriend!

Talk to you soon!


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colorful doughnuts

My First Indulgence Meal

We made it! Here we are, at the end of week three. And you know what that means!?!? Indulgence meal!!!

I was texting Adam (my hubby) earlier in the day, yesterday, telling him of the places we would be stopping to pick up food for date night/indulgence meal night. His response, “I’m not sure which you are more excited for. Date night with me, or Crumbl and Cava!” (Don’t worry, I told him that date night with him outranked the indulgent food that I was really really excited to eat)! I don’t blame the guy for wondering though… My upcoming indulgence meal has occupied a dominant amount of my thoughts in the last few days. And the outcome was just as fantastic as the anticipation! (But don’t worry, the evening out with him was even better!)

Cava and Crumbl. I know I’ve already talked about Crumbl (multiple times) in these posts. But do you know about Cava? Holy Moly! Think Mediterranean food with a Chipotle-esque concept. (Walk through the line, pick which ingredients you want to walk away with). They have about 80 stores throughout 13 different states in the US. We figured out, last night, that we’ve already spent around $250 on Cava since our Highlands Ranch location opened this last spring (maybe that’s not something I should fess up to?).

Anyway, Cava has these “greens and grains” bowls that have come to be something I can’t live without. I have probably thought about this food, almost daily since I first tried it! Without fail, I always choose the “super greens” (kale, brussels sprouts, chicory, and broccoli), a mix of brown rice and black lentils, 2 scoops of tziki sauce, 1 scoop of hummus, double servings of chicken (to make the bowl last for two meals, it really is a ton of food!), cucumbers, tomato and cucumber salsa, tomato and onion, (yes, they do have a variety of options that include tomatoes and cucumbers), kalamata olives, a yogurt dill sauce and almost the most important addition: the pita crisps on top.

Cava, Indulgence meal
How it started

Cava
How it’s going

While enjoying this delicious spread, Adam asked, “If this is such a healthy meal, what makes it indulgent?” I told him, if I were going to be picking up food from there on a day that wasn’t a planned indulgence day, the bowl would be much more simple. It would only include the veggies, chicken, maybe a half serving of black lentils (because I absolutely love those!), and only 1 scoop of the tzatziki sauce. Since it was a planned indulgence meal, I wanted all of the goodness, especially the pita crisps up top. The good news is that it is absolutely a place where I can still order a dish, with modifications, to help me in the process of weight loss.

So Cava was the first round of the indulgence meal. Since we are heavily laden in a COVID world, and Cava isn’t one of the local restaurants which have been approved for indoor dining, Adam and I enjoyed a moonlit meal from the car in the parking lot (talk about romantic!). But hey, when the oldest child is geared up to be the babysitter, you take full opportunity to spend even a few minutes away, right!?

Before picking up Cava, we picked up our online order of Crumbl. I did this to ensure this meal could all happen within the designated hour long time frame. Since this is me we’re talking about, I couldn’t miss out on an opportunity for a few tastes of one other item which has been screaming at me from the beginning of this adventure. I had a pan of cinnamon rolls all prepared for when we came home with the cookies.

Cookie
Is this Heaven? No, it’s Crumbl!

Don’t worry! Binge eater Amy stayed locked up nice and tight, last night. I did allow myself to eat a little more of the Cava bowl than I typically do, leaving just enough of the protein, veggies, grains, and one scoop of sauce to be an appropriate mini meal for another day. With the cookies, we cut them up into 6 pieces. I took 1 corner of each of those cookie flavors. As I bit into each individual flavor, I made the decision in that first bite if it would be worth it to eat the whole piece, or leave the rest on my plate. There were only two flavors that I really wanted to eat the whole thing: The Biscoff cookie (Holy smokes! This one is going down as a favorite Crumbl cookie flavor!), and the chocolate chip cookie. The other flavors were just kind of “meh”, so I intentionally chose to not finish them. I also picked out the smallest cinnamon roll in the pan. Because I was on the brink of having too much food, I even left some of that on my plate!

Cinnamon Roll
cookie

Now, this is probably the most important part of this whole post. Since I’ve had three solid weeks of eating non processed, no added sugar, no simple carbs, etc. It was within 20 minutes of eating my Cava bowl that the bloating and gassy tummy set in (TMI? Reminder: I promised full transparency). Sure it was healthy food, but the combination of pita crisps, extra sauces and grains put my digestive system in overdrive. Although I didn’t eat until I was sick, I was able to observe that the types of food I allowed myself in quantities larger than usual aren’t the types or quantities of foods we function best on. It’s way more work, and way harder on the body, when we consume these types of indulgent foods. We just might not realize it when our body is so used to constantly working as hard as it is to digest the excess less strategic foods.

Don’t get me wrong, the indulgent meal actually does more for us than just giving us a break from the boring weight loss food. It helps to reset our hunger hormones. It gives us a psychological break from the rigidity of following rules, it acts as a reward for going a certain period of time with sticking to your plan. It teaches you to respect the rules of weight loss. Lastly, it helps you to recognize the progress you make in the way that the non-strategic foods make you feel.

If you want some science backed reasons in favor the indulgence meals read these two articles: https://legionathletics.com/science-backed-reasons-why-you-should-have-cheat-meals/ and https://greatist.com/health/cheat-days-explained#physical-effects.

Overall, I am giving this indulgent meal experience a 10 out of 10! It served all the right purposes. I felt like I kept myself reigned in, and it provided a much needed date night with the hubs! Coming back from the indulgent meal feels hard! I already had to stop myself after eating about 1/8 of a leftover cinnamon roll. There’s a special kind of challenge in allowing myself to be liberal in my food intake one meal, and then reigning it all in back to a strictly strategic mindset the next. I can do this! I’ll just be giving myself a million little pep talks to not eat even one more taste of the remaining cinnamon rolls and cookies left on the counter! I’ve got this!

That’s a wrap! Talk to you soon!

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Meal Plan

Meal Plan #4: Bacon and Blueberry muffins!

Snacks, Candy, Sugar

What do your cupboard and pantry shelves look like? Do you fill them to the brim with only whole foods (foods consisting of only one ingredient, i.e. fruit, vegetable, nuts, seeds, etc.)? I sure don’t! I have one, fairly small corner of the pantry which contains protein powder, bone broth powder, nuts, seeds, dark chocolate, nutritional supplements, etc. Don’t judge me, but the rest of my pantry is filled to the brim with processed foods, sugar cereal, chips, snacks, candy, Nutella, etc. There is even a bowl of candy right at my three year old’s level so that he can just help himself as he pleases (How’s that for awesome parenting!?!?)! I do ensure that my family eats their veggies and protein. I prepare healthy meals for them and I work to teach them principles about good nutrition. But I don’t subject my own weight loss rules on them.

You and I both know that I could be quite happy pulling out a spoon and digging into the jar of Nutella, without abandon. So how do I avoid goal sabotaging behaviors when I allow myself to be surrounded by the non-strategic foods, you ask? It’s all about the mental and physical preparation. Knowing your goal (what it is you want) and the steps you need to take to get there are the keys to success. And one of those steps is your meal plan.

Following a meal plan will provide an assurance that you’re taking the steps required to attain what you want. And It really is quite enabling as you get to the store for the items on the grocery list, spend a couple hours food prepping and separating into individual containers, and know exactly what you’re going to be eating for the following six days. Doing these things set you up for success. When you don’t have a plan and your prep work isn’t completed, you will FOR SURE find yourself gravitating to the chips/crackers/(insert favorite processed junk food here). Do yourself a favor, follow these steps and watch your health improve for the better!

As mentioned in previous posts, this is the week that I’m decreasing calories and carbs. This is the epitome of a low carb meal plan. The macronutrient range for this meal consists of about 35% protein, 45% fat, and 20% carbs. If you are new to a low carb diet, you might experience such symptoms as fatigue, weakness, lightheadedness, “brain fog,” headaches, irritability, muscle cramps, and nausea. You may even find yourself peeing more (I promised to be straight forward, didn’t I?). These symptoms will pass within 2-10 days (how’s that for a broad range of days?). If after this point you still don’t feel like you’re back to feeling good, feel free to eliminate 20-25 grams of protein. In it’s place, you can add in 20-25 grams of carbohydrates from a healthy source (no spoonfuls of Nutella!).

This week’s meal plan has a smaller amount of food prep, but you do get to bake! Meal number two is a low carb blueberry muffin! Yum! Also, who loves bacon? You get to eat that every day this week! (Insert double high five emoji here). You might notice that this meal is dairy free and grain free. You might even say this meal plan qualifies as paleo. As mentioned before, I’m eager to clear up any potential inflammation. Dairy can actually cause inflammation in the body, so we are experimenting here, to see if we might feel better without it.

Only the muffin recipe gives your directions to make enough for the whole week. The rest of the meals are laid out as individual servings. For the items that require prepping, like grilled chicken and bacon, go ahead and cook all of it at once. This makes for an easy grab throughout the week.

*EDIT ADDED:

  • The blueberry muffins are not very sweet as the recipe is written. Feel free to double the monk fruit sweetener for added sweetness.
  • After making the recipe in my own meal prep, I wish I had added 1 tsp of almond extract or vanilla extract.
  • I used mini muffin pans. It took about 11-12 minutes in the oven.
  • When using mini muffin pans, the serving size becomes 7 mini muffins
  • Refrigerate your muffins after they have cooled down. These aren’t the type of muffins that can be left out on the counter. They’ll begin to spoil within a few days, out of the fridge.

Week 3 Meal Plan

Grocery List

Here are some of the items from the grocery list that might be more expensive or harder to find at your local grocery store:

Nutritional info for this week’s meal plan:

And that’s a wrap! Talk to you soon!

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Meal Plan

Week 3: Meal Plan & shopping list

Are you familiar with the epic cookie and “dirty soda” shop scene that is going on in the state of Utah? That is where my little family is from, and where our parents and siblings still reside. We moved away from there in 2013, not long before these cookie/soda shops started popping up everywhere. Now, every time we go back for a visit to see family, we tend to make a stop or two at these shops. The soda doesn’t do much of anything for me (they call them dirty sodas, because they take your regular Coke, Sprite, etc. and add different flavored syrups into it). But if you dangle these cookies in front of me, I turn all shark feeding frenzy mode on them! And that Dirt Ball cookie from Swig?! Holy smokes (It’s a chocolate on chocolate cookie and I’m drooling just thinking about it!)!

One of these shops, Crumbl, has made it’s way out here to Colorado. Just yesterday, they opened up a brand new location only 10 minutes from my house. I swear, in the last few days, I haven’t been able to escape having Crumbl and their Twix flavored cookie at the forefront of my mind (insert salivating emoji here!). I walked into work yesterday morning and there was a giant box of them on the supervisor’s desk. Our neighbor was given some at a work meeting, and she brought one over for my boys to split (they’re giant cookies!). I am proud to say I was able to successfully avoid masochism by refraining from taking my boys to their grand opening free cookie day! But you guys, the temptation is real! And it is heavy!

But don’t you worry, I know what I want in the long run, and it is not to be weak in the face of the baked goods! I want to continue to nurture this side of me which stays focused on the efforts required to meet goals; to practice what I preach; to show myself that I can do this. And if we’re being really honest, I want to find some ab muscles which I believe are down there somewhere. The cookies that are now 10 minutes away from me can have their place as a “once in a great while” indulgence, and that will be enough. I just need to decide if I want to include that as part of my first indulgence meal which is coming up next Friday… We’ll see.

Since we’re in the business of doing the work required for losing weight, let’s shift focus to what is really important. I’ve created another meal plan which promises placing the body in an environment conducive to weight loss. In a perfect world, I’ll be posting these meal plans every Friday. That’s what I’m shooting for so that you can do your shopping and meal prep on the weekend.

I had a few particular objectives with this next week’s meal plan.

  • First was to keep things simple. Since these meals happen 6 times a day, I wanted very little time to be required prepping in the kitchen. There are way too many other ways I want and need to spend my time than slaving away at the stove. These meals will require a dedicated few hours on one day, but the rest of the week, you’ll be able to grab and go.
  • Second objective was to decrease the calorie content to just below 1700 calories per day. If you aren’t currently very active, you’ll want to eliminate an additional 100 calories, give or take, in order to be in a weight loss calorie range. If you are really active, 6 days a week for more than an hour, you might need to increase your caloric intake.
  • Third objective was to decrease the carbohydrate ratio down closer to 100 grams per day. I’m slowly inching my way into a carb range of 50-100 grams of carbs each day. This meal plan lands at about 108 grams of carbs each day. (Next week, I’ll begin decreasing protein quantity just a bit, and increasing fat intake.)
  • Fourth objective was to include almost no dairy. I’m still getting headaches and vertigo, like crazy, from my concussion in October. I love my cottage cheese, but since dairy can cause inflammation in the body, I’m ready to see if I might be able to decrease headaches by decreasing the amount of dairy that I consume. This will also help to keep saturated fat intake a little lower, as animal fat is a source of saturated fat. Do you have aches and pains, or chronic conditions? You might notice this to help you feel a bit better, as well.

The meals in the plan, list the quantities that you’ll consume in a single meal. As you’re prepping, multiply the recipe by six in order to make food for the rest of the week. The grocery list includes enough groceries to make meals for six days. Food doesn’t always stay as fresh as we want if we try to extend it beyond that time, so be sure to use the seventh day to eat what ever leftover protein and veggies you might still have from the previous week.

Day Seven can be a “wing it” day, as long as you stay within a similar calorie and macro range as the previous meal plan. This will ensure you continue to be successful in your weight loss efforts. Also, whatever you do, don’t make that seventh day a “cheat DAY“. Remember, a pre-planned Indulgence meal is perfectly acceptable! But we don’t do ourselves any favors turning the entire day into a free for all!

Week 3 Meal Plan

Grocery List

Here are some unique products from this weeks grocery list. To make it easier on you, you can snag them on Amazon via the links below:

I have and use collagen protein powder regularly, it’s flavorless and provides fantastic nutrition. That said, I want to try this collagen protein powder (because chocolate!).

Here is a “cleaner” whey protein powder. As you may already know, there are so many whey protein powders out there! Many of these are filled with ingredients that we really don’t benefit from putting into our bodies. It can feel overwhelming to know which powder to choose. I’m still researching “the best” protein powder that I am excited to fully promote (I’ll be sure to let you know when I’ve found it!). If you have a favorite whey protein powder, let us know in the comments!

And finally, pumpkin seeds. I love these little things, like mad!

That’s it for today! For the entire food Journal for this meal plan, and nutrition information (see below). Happy meal prepping, and eating from a nutrition plan that our body can thrive on!

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Finding your “Why”?

The following content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.

Have you ever paused to take a look at your family’s health history? I was required to do an assignment for a college nutrition course where I gathered information for my own “health genome”. This informs of any health issues in siblings, parents, aunts, uncles, and grandparents. I was supposed to make a report of any known instances of cancer, osteoporosis, cardiovascular disease (heart diseases, high cholesterol, etc), type 2 diabetes, hypertension (high blood pressure), stroke, eating disorders, obesity, and Alzheimer’s disease.

Now, my extended family on both sides is HUGE! My mom was one of seven children, and my dad is one of seventeen children (yes, you read that right! Three of those are half siblings). As I began to pull in health information from as many of them as possible, I learned that three of my four grandparents experienced adverse heart conditions. Of my 22 aunts and uncles, there are six known cases of various types of cancer, a good handful of pre-cancerous polyps, a high number of them are on blood pressure medication, and there are a handful of other recurring medical conditions among the bunch…

I’ve lived over 3/4 of my life without my mom alive. She passed away in a car accident when I was young and this has had a profound effect on how I view life with my family. From this, I am highly motivated to do everything I can so that my own kids don’t have to experience the same loss. Knowing that my own chances for developing a variety of health conditions are high, I find myself wanting to do everything in my power to be my healthiest. There are many good reasons for wanting to lose weight, but in my opinion, working towards optimal health is the best reason of all.

Before I go on, I want to make sure to stress that I realize that sometimes these things just happen. Sometimes we develop health conditions for reasons that we don’t understand. I assure you, I pass zero judgement upon anyone for their unfortunate health circumstances. But I do know that there are actions that we can take to reduce our risk of developing such conditions.

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.”

“Let food be thy medicine and medicine be thy food.”

– Hippocrates (460-370 BC)

The following are a list of the top chronic conditions that we have the ability to reduce the risk of developing based on our diet choices:

Obesity

The United States is facing a major obesity epidemic. With our over abundance of “quick grab food” options at the drive through, the processed foods in the grocery store, and the lack of physical activity (perhaps due to too much Netflix binging?) it’s a no brainer that America’s waistline is expanding at an alarming rate.

Check out these facts about obesity from the CDC:

  • The prevalence of obesity was 42.4% in 2017~2018. [Read CDC National Center for Health Statistics (NCHS) data brief]
  • From 1999–2000 through 2017–2018, the prevalence of obesity increased from 30.5% to 42.4%, and the prevalence of severe obesity increased from 4.7% to 9.2%. [Read CDC NCHS data brief]
  • Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer that are some of the leading causes of preventable, premature death. [Read guidelinesexternal icon]
  • The estimated annual medical cost of obesity in the United States was $147 billion in 2008 US dollars; the medical cost for people who have obesity was $1,429 higher than those of normal weight. [Read paperexternal icon]

Obesity-related conditions including heart disease, stroke, Type 2 diabetes, and certain types of cancer, are the leading causes of preventable, premature death (National Heart, Lung, and Blood Institute, 2013). 

Obesity can be decreased or overcome through these effective tips:

  • Choose to eat foods which are low in saturated fat
  • Choose food and beverages which are low in added sugar
  • Eat plenty of fruits and vegetables
  • Reduce intake of fatty meats, processed foods, and foods with high salt content
  • If you drink alcohol, do so in moderation (or not at all)

Heart Disease

Heart disease includes blood vessel disease (coronary artery disease), heart rhythm problems (arrhythmias), heart valve disease, disease of the heart muscle, and heart infections. These diseases can lead to larger complications such as heart failure, heart attack, stroke, aneurysm, peripheral artery disease, or sudden cardiac arrest. The good news is that many forms of heart disease can be prevented or treated with healthy lifestyle choices!

The Mayo Clinic has a hefty list of recommendations for avoiding heart disease, but we’ll just focus on the dietary recommendations:

  • Control your portion sizes
  • Eat more fruits and vegetables
  • East more whole grains
  • Limit unhealthy fats (no more than 5-6% of total calories from saturated fat & NO trans fats); monounsaturated fats are preferred
  • Choose low fat protein sources such as fish, lean meat, legumes, and low fat dairy products
  • Reduce sodium intake (no more than 1500 mg per day)
  • Plan and create menus ahead of time
  • Treat yourself on occasion

Cancer

Decades of research have effectively demonstrated that diet can directly affect cancer risk. Some of the foods we eat, such as red meat, salt, and highly processed food, have been shown to heighten the risk of developing cancer. While cancer can be developed by genetics and environment, these two factors usually amount to smaller than 30% of one’s lifetime risk of getting cancer. We have control of the majority of factors that help in reducing risk of cancer. These dietary recommendations are associated with a lower incidence of cancer rates:

  • Eat foods high in anti-oxidants. These come in the form of our bright colored fruits and veggies (i.e. dark green leafy kale, orange bell pepper or fruit, purple beets, red tomatoes, etc.)
  • Eat low glycemic foods (This article from medicinenet.com will teach you about the glycemic index, and what a low glycemic food is); High glycemic foods are associated with greater risk of developing certain types of cancer
  • Increase your dietary calcium intake (Foods highest in calcium: dairy products, dark leafy vegetables like spinach and kale, fortified cereals and fortified orange juice)
  • Maintain a healthy weight

Type 2 Diabetes

The connection between Type 2 diabetes and diet is overwhelming (There is a small number of occurrences where type 2 diabetes is caused through genetics, or occur naturally). Both type 2 diabetes and obesity are strongly tied with each other, and are both influenced by dietary choices. Sedentary lifestyles and dietary habits are both the cause of rapidly increasing rates of Type 2 diabetes. Rapid and substantial weight gain, combined with high quantities of added sugar in food and drinks play a major role in developing Type 2 diabetes. The dietary recommendation for preventing type 2 diabetes is to consume a diet low in added sugar and total calories


What would it be worth to you to conduct your own personal family medical research to identify and work to avoid these health conditions? What if you were to find out for yourself that you have effectively eliminated your own risk of developing obesity, heart disease, cancer, and type 2 diabetes by living your healthiest lifestyle? So here’s your homework, if you’re able, go call your grandparents, aunts, uncles, parents, and siblings (they’ll love catching up with you!), compile a list of all of the health challenges they are facing (this will help you to identify the risks that you are up against). Then go and implement the health recommendations to overcome your specific risks. Don’t wait until it’s too late!

An awesome side effect of eating more fruits and veggies, avoiding processed foods and added sugars, and all of the other above recommendations, will be the weight that you will lose in the process!

Let’s do this! Let’s make our “why” to be the healthiest version of ourselves!

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Meal Plan

Meal plan #2-Way more simple!

This is proving such a good learning experience for me as I’m coming to understand my capacities, or lack thereof! I was reminded, this last week, about my disdain for meals that take way too long to prepare. I mean, I adjusted the first programed meal plan on this site because it required way too much of me! Like all moms, I’m a busy gal, and I need simplicity when it comes to my food prep and consumption.

This next meal plan promises just that! You’ll still be required 2-3 hours of meal prep at the start of the week. The rest of the week, it’ll only be work at dinner time. This plan still follows a 6 meal a day program, but the 6th meal is something different you can make each day for dinner (or eat leftovers!). A bonus, you’re also ensuring that you’re making a dinner for your family that you know is loaded with the best type of nourishment for the body. I only suggested recipes that I’ve tried, and know that my kids all like. Believe me, I’ve searched high and low to find recipes which cater to all my picky eaters, and these suggested dinner recipes are winners!

Meals 1-5 on this meal plan make enough food to have meals for six days. It takes a strong minded person to endure much longer than that eating the same foods on repeat! I’m not there yet, so I’m only suggesting six days worth of meals.

Here are a few of the products listed in the meal plan and other product options that can help make your meal prep even easier:

  • Don’t feel like cracking and separating 35 egg whites? You can either use a carton of liquid egg whites, or this egg white powder and just add water.
  • LAKANTO Monkfruit sweetener is the top artificial sweetener that I recommend.
  • I’m a huge fan of Muir Glen marinara sauce for both it’s flavor, and ingredient list that I feel great about consuming.
  • When I’m not making my own bone broth, this is the bone broth powder that I like.
  • I find that it’s way more cost effective to purchase almond flour in the larger size bags on Amazon or Costco than at the local grocery store. You’ll need almond flour for both the turkey meatballs and grain free chicken nuggets.
  • Snag some of this sugar free, paleo, whole30 approved Primal Kitchen BBQ sauce to go with those grain free chicken nuggets.

And there you have it! I’m doing all my shopping and meal prep on Monday morning. I’m excited to put my best foot forward and win at week two of weight loss!

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