Lemon/Jalapeño Fish Tacos

🌟🌟Easy Fish Tacos!!!🌟🌟

Lemon/Jalapeño  Fish Tacos for dinner. 

• Swai fillets

• Sliced Jalapeño & Onions

• Corn tortillas 

• 1avocado 

• 1 tomato 

• Lemon Pepper Seasoning

Sauté fish and add seasoning. In a different pan sauté sliced jalapeño  & onions. When done put fish on 2 tortillas, top with onion & jalapeño, add guacamole and hot sauce if desired. 

My mouth is still burning from the jalapeño so be careful. 

Enjoy!!

Sexy September Fit for Fall Challenge Group - 21 Day Fix is on SALE this September

So I totally know it's that crazy time of year where the kids are back in school and fall sports are back up and running. BUT thank goodness the prep is over and everything is slowing down and going back to norm. We are finding our routines and it's time to relax a little (maybe a tiny bit? LOL) 

So fall is totally the time of year where we are going to football parties, comfort food, pumpkin spice EVERYTHING, pumpkin patches, and skinny jeans. Since I live in Hawaii I don't really get the fall leaves smell, the snow, or the sweaters and scarfs :) I totally get how easy it is to fall back into your old ways when it's time to put the baiting suits, tank tops, and shorts away. I know that normally during the fall, family becomes top priority and you aren't so worried about reaching your fitness goals. 

So over the last 2 years, this is one thing I have stuck with. TAKING CARE OF ME! I was sick of starting over every january with the same ol' resolution. I've also realized that not only is eating clean and exercising good for meeting my weight goals but it makes me a better person. I function better, I have more energy, I feel better about myself, and I'm in a better mood. If I skip a workout I'm in a cruddy mood the whole day. It's my stress release and my ME time. When my close began to get tight I felt gross and defeated, it put me in the worst mood. It just keeps getting worse from there. Once you loose that focus, it's so hard to get back up. I know because I use to be that way!! I can 100% relate! It's no fun! Since becoming a Beachbody Coach I've been able to stay on track just by surrounding myself with positive people and daily encouragement. I also am able to give out daily motivation and encouragement. It totally keeps me going on those days I feel like giving up! 

So now it's my time to HOLD YOU ACCOUNTABLE!!!! This month the 21 Day Fix Challenge Pack (one of my favorite programs) is this months promotion and it's a KILLER DEAL!! You are literally getting your 21 day Fix for $10. You get a workout program, a bag of Shakeolgoy, nutrition guide, portion size containers, and FREE SHIPPING!! You can NOT pass this up!!

So how is this thing going to go!?!? On September 15th we are going to get started with making small changes in your nutrition so that you can have more energy, eat healthier, and fuel your body for FUEL vs COMFORT! Together we are going to create a meal plan that meets your needs/lifestyle as well as your families. I'm going to share with you simple recipes that require little time to prepare that your whole family will enjoy. I also am here to help you CHANGE YOUR MINDSET and start making yourself a priority for at least 30 minutes a day. The workouts that you are going to get in your challenge pack are a combination of cardio, strength training, Pilates, and yoga. There are modifications to every single workout so it doesn't matter what fitness level you are at, there is something for you. This month we are also really going to focus on those pesky temptations that come up in the fall. Football parties, pumpkin treats, and desserts. I want to help you live a BALANCED life where you still enjoy LIFE but you won't ruin all of your hard work. I am going to be pairing up with you and give you the tools and strategies to keep yourself STRAIGHT! 

The group is going to be a closed Facebook support group. Everyone that joins this group will be added and it will be PRIVATE. Only the members in the group will see what each of us posts. We will all start and finish together. This will be the place that you can plug in daily for tips, motivation, recipes, and help on setting goals and reaching them. 

Here are the Requirements: 

I am your Coach!!

You purchase the 21 Day Fix Challenge Pack from me as your Coach!! 

21 Day Fix Challenge Pack -- On Sale this Month ONLY

You are an active participant in the group and and check in at least ONE time each day and post your daily ratings!! 

You are committed to giving this your BEST SHOT each and everyday, and Showing UP! I don't expect you to be PERFECT but I do expect you to at least try! It will be hard in the beginning but always remember "what was once hard, will soon become EASY" YOU CAN DO THIS! 

If you commit to giving me 30 minutes each day I will help you set up some goals! 

What is the 21 Day Fix?

                  

What is the 21 Day Fix ?

21 Day Fix Transformations and Testimonies 

So Now I ask you -- What is it that you are waiting for!??! Don't you want to rock whatever outfit you want? Wear those skinny jeans, feel confident, learn how to create a healthy lifestyle, and be a good example to your family and children? PLUS surround yourself with like minded people who are cheering you on? I would love to have you in our group!!! Will you Join Me!? 

It's about time for that After Picture 

21 Day Fix Results

I have limited spots available, so fill out your application so we can chat about your goals and get you into the group!! 

The easy to use Wufoo form builder helps you make forms easy, fast, and fun.

Clean Cauliflower Pizza Crust Recipe

As a fellow clean eater and a human, I get cravings for foods that shouldn't necessarily enter my home. As I was walking around the grocery, I saw a fresh "bake at home" pizza sitting in the display. I immediately started wishing I could take it home and pop it into my oven. I made a better choice though, I decided to make my own version - clean, gluten-free and considered paleo-friendly if you are into that. Here is the recipe:

Clean Cauliflower Pizza Crust

Ingredients:

1 small-medium head of cauliflower or 3 cups of cauliflower florets, stems removed. 

1/4 tsp kosher salt

1/2 tsp dried basil (additionally crushed between your fingers)

1/2 tsp dried oregano (additionally crushed between your fingers)

1/2 tsp garlic powder

1/4 tsp red pepper flakes

1/4 cup organic, shredded mozzarella cheese

1/4 cup organic, shredded Parmesan cheese

1 egg

Instructions:

1. Wash and dry your cauliflower. Pat dry to remove any additional liquid. Cut the cauliflower into florets (the top part) and remove the majority of the stem.

2. Pulse in a food processor for approximately 30 seconds until you create something resembling cauliflower snow. This will serve as your "flour" for the recipe. It should yield from 2-3 cups of "snow."

3. Place the cauliflower in a microwave safe bowl, cover with plastic wrap and microwave for 4 minutes.

4. Preheat oven to 450 degrees F. If you are using a pizza stone, place the stone in the oven so that it can heat to temperature before you will put your crust on it. 

5. Once your cauliflower has cooled (it will be a few minutes), place it in a tea towel and wring it out to remove excess water. Watch out - there will be a lot of water! You will want to do this over the sink!

6. In a bowl, combine cauliflower, spices, and cheese. Add egg and combine to a "dough ball" using your hands.

7. Place dough onto a piece of parchment paper sprayed with olive oil. Begin forming the dough into a round pizza shape. Dough should be approximately 1/2 inch thick with no thin spots or overly thick spots.

8. Take parchment paper and dough and move to pizza stone or pizza pan. Bake in oven for approximately 8-10 minutes until cauliflower is a light golden brown.

9. Remove pan and crust from oven and add any toppings you would like to put on it - sauce, cheese, meat, veggies, etc. (we used a clean soppresatta).  

10. Once you have put your toppings on your pizza, bake it in the oven for about 5-7 more minutes until cheese begins to bubble.

11. Let pizza sit for 3-4 minutes to cool. Cut with pizza wheel and enjoy!

Source: heandsheeatclean 

Chicken Tortilla Casserole

Serve this warming casserole with reduced-fat sour cream, salsa and hot sauce alongside - and save 15 grams of fat and 484 mg of sodium in the process

Photo: Maya Visnyei

By Julie O'Hara

Serves: 8
Hands-on time: 45 minutes
Total time: 1 hour, 45 minutes

INGREDIENTS:

• 2 skinless chicken breasts on the bone (about 2 lbs)
• 1 tbsp safflower oil
• 1 large white onion, chopped
• 1 large green bell pepper, seeded and chopped
• 1/8 tsp plus 1/2 tsp sea salt, divided
• 1/2 tsp fresh ground black pepper, divided
• 1 tbsp ground cumin
• 2 tsp chile powder
• 1 1/2 tsp dried oregano
• 4 cloves garlic, chopped
• 2 jalapeno chile peppers, seeded and chopped (TIP: If you prefer more heat, keep the seeds in.)
• 2 cups jarred or boxed unsalted diced tomatoes, with juices
• 1 cup fresh or frozen corn kernels
• 1 1/2 cups 2% milk
• 2 tsp potato starch
• Olive oil cooking spray
• 12 6-inch corn tortillas, quartered
• 6 oz reduced-fat grated Mexican cheese blend or half Jack cheese and half cheddar cheese
• 3 scallions, thinly sliced

INSTRUCTIONS:

1. Poach chicken breasts: Fill a large saucepan about two-thirds full with water and bring to a boil. (NOTE: When you add chicken, water should cover chicken breasts by about 1 inch.) Add chicken and as soon as water starts to bubble again, cover and reduce heat to medium-low. Cook at a low simmer, adjusting heat if necessary, until chicken is no longer pink in thickest part and registers 165°F on an instant-read thermometer, 22 to 25 minutes. When cool enough to handle, pull chicken off bones and tear into bite-size pieces. Set aside. (MAKE AHEAD: Complete Step One up to 2 days ahead; cover and refrigerate.)
2. Preheat oven to 350°F. In a large skillet on medium-high, heat oil. Add onion, bell pepper, 1/8 tsp salt and 1/4 tsp black pepper. Cook for 12 to 15 minutes, stirring occasionally, until soft and lightly browned. Add cumin, chile powder and oregano and stir to combine. Add garlic and jalapeno and cook until garlic softens, stirring frequently, about 1 minute. Add tomatoes and bring to a simmer. Stir in corn and cook until heated through, about 1 minute. Reduce heat to medium-low.
3. In a small bowl, stir together about 2 tbsp milk and potato starch until combined; stir in remaining milk. Add to skillet and bring to a simmer, stirring constantly until slightly thickened, about 1 minute. Stir in chicken and cook until heated through, about 1 minute. Season with remaining 1/2 tsp salt and 1/4 tsp black pepper. Remove from heat.
4. Mist a 9 x 13-inch baking dish with cooking spray. Arrange half of tortillas over bottom of dish, overlapping slightly. Top with half of chicken mixture, then sprinkle with half of cheese. Add a second layer of tortillas, chicken and cheese. Cover with foil and bake until liquid is bubbling and cheese is melted, 35 to 45 minutes. Rest for 5 minutes. Sprinkle with scallions.

Nutrients per serving (1/8 of tortilla casserole): Calories: 369, Total Fat: 10 g, Sat. Fat: 4 g, Carbs: 33 g, Fiber: 4 g, Sugars: 6 g, Protein: 37 g, Sodium: 439 mg, Cholesterol: 82 mg 

Strawberry Coconut Crisp

Don't forget about dessert! Yes, you can actually make this decadent fruity crisp on the grill. Try serving it with a dollop of vanilla or plain yogurt

Serves: 6
Hands-on time: 20 minutes
Total time: 35 minutes

INGREDIENTS:

• Neutral-flavored cooking spray (such as sunflower or grape seed)
• 1/2 cup rolled oats, divided
• 6 tbsp unsweetened shredded coconut
• 1/4 cup finely chopped raw unsalted walnuts
• 1/4 cup Sucanat, divided
• 1/2 tsp ground cinnamon
• 1 1/2 tbsp coconut oil, melted
• 1 1/2 tbsp pure maple syrup
• 4 1/2 cups strawberries, stemmed and quartered (about 20 oz)
• 3 tsp fresh lemon juice
• 1 tbsp arrowroot starch

INSTRUCTIONS:

1. Preheat grill to medium or preheat oven to 350°F. Cut 6 12 x 14-inch pieces of foil and mist with cooking spray.
2. In a small food processor, process 1/4 cup oats until finely ground. Transfer to a small bowl and add remaining 1/4 cup oats, coconut, walnuts, 2 tbsp Sucanat and cinnamon. Stir to combine. Drizzle in oil and maple syrup and mix until crumbly in texture. Set aside.
3. In a large bowl, combine strawberries, remaining 2 tbsp Sucanat, lemon juice and arrowroot. Toss to combine. Divide strawberry mixture evenly into the center of foil pieces and top each with oat mixture, dividing evenly. Bring short edges of foil together. Fold inward a few times along each long edge to seal. Place packets directly on grill or on a large, rimmed baking sheet in the oven. Grill or bake for 15 minutes. Carefully open packets and transfer contents to serving bowls.

Nutrients per serving (1 Strawberry Coconut Crisp packet): Calories: 198, Total Fat: 9 g, Sat. Fat: 5 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 3 g, Omega-3s: 510 mg, Omega-6s: 2,151 mg, Carbs: 28 g, Fiber: 4 g, Sugars: 17 g, Protein: 3 g, Sodium: 3 mg, Cholesterol: 0 m
g

Clean Broccoli Cheddar Quiche

Try this out! It's a great addition to your morning breakfast and a way to break up the monotony of the scrambled egg white AND it's gluten-free! Best of all, you can eat on it for a few days! (Just make sure you seal a container and refrigerate it.)

Don't forget to prepare the Clean Savory Pie Crust first!

Clean Broccoli Cheddar Quiche

Ingredients:

2 large eggs

8 egg whites, large eggs

1/2 tsp garlic powder

1/2 tsp sea salt

1/4 tsp onion powder

1/4 tsp black pepper

----

1 cup chopped broccoli florets

1/2 cup chopped yellow onion

1/3 cup low fat, organic cheddar cheese

Directions:

1. Preheat oven to 350 degrees Fahrenheit.

2. In a medium bowl, combine eggs, egg whites and seasoning using a whisk.

3. Add broccoli florets, yellow onion and cheese to egg mixture, folding in the vegetables and cheese.

4. Fill the Clean Savory Pie Crust(in a pie dish) with the egg mixture. Mixture should be approximately 1/4 inch from the top of the pie dish.

5. Bake for 40-45 minutes until the egg is thoroughly cooked.

Recipe makes 4 servings.

Approximate Metrics per Serving (includes the Clean Savory Pie Crust):

Calories: 409

Carbohydrates: 19g

Protein: 20g

Fat: 12g

Need the link to the pie crust recipe? Click on the picture below! It will take you right there!

Clean Savory Pie Crust

Wait... what?!? I can eat pie when I eat clean? Well, of course - as long as the ingredients are clean and they get you closer to your goals! Why not?

This pie crust is perhaps one of the easiest recipes - it just takes a food processor or a blender, a surface to roll out it on, a pie dish and an oven. The recipe isn't your typical sweet, graham cracker crust - it's more savory and tastes like a pastry-type crust. We recommend our Clean Savory Pie Crust for dishes such as quiches, meat pies and side dishes - skip it for your favorite desserts. Don't forget! This recipe is gluten-free too!

Gluten-Free Clean Savory Pie Crust

Ingredients:
1 1/4 cups gluten-free oat flour
1/2 cup almond meal
1/2 cup gluten-free quick cook oats
1 tsp Stevia in the Raw
1/2 tsp baking powder
1/4 tsp sea salt
----
1/2 cup unsweetened original almond milk
1 egg yolk
1 Tbsp safflower oil
1 Tbsp apple cider vinegar

Directions:

1. Preheat oven to 375 degrees Fahrenheit.

2. Combine dry ingredients in a food processor and pulse to blend and break up oatmeal approximately 30 seconds.

3. In a separate bowl, whisk almond milk, egg yolk, safflower oil and apple cider vinegar to a froth.

4. Combine dry and wet ingredients in the food processor and pulse to blend for approximately 45 to 60 seconds.

5. Remove blade from food processor bowl and refrigerate dough for 45-60 minutes, enough time to chill and for the dough to thicken.

6. Flour a large surface with oat flour. Remove dough from bowl and knead into a ball. Begin to flatten the dough out to 1/2" thickness.

7. Place dough in a pie dish, ensuring that it spreads evenly on the bottom and up the sides of the dish. Use your thumb to create "wavy" sides if you wish.

8. Bake in oven for 20 minutes until crust is golden brown.

9. Allow crust to cool for 20-30 minutes before adding filling.

Makes 8 servings.

Approximate Metrics per Serving:

Calories: 161

Carbohydrates: 18g

Protein: 6g

Fat: 8g

Sirloin Steak with Horseradish Sour Cream

An abundantly healthy, well-rounded meal in the time it would take you to call for takeout, this simple steak is balanced by a pungent, fresh horseradish cream for dipping.

Serves: 4
Hands-On Time: 10 minutes
Total Time: 25 minutes (plus marinating time)

INGREDIENTS:

• 1 lb boneless sirloin steak, trimmed of fat
• 1 tbsp plus 1/2 tsp Worcestershire sauce, divided
• 2 zucchini, trimmed and halved lengthwise
• 1/2 cup reduced-fat sour cream
• 1 1/2 tbsp grated fresh horseradish

PANTRY STAPLES

• 1 tbsp safflower oil, plus additional as needed
• 1/2 tsp fresh ground black pepper
• 1/2 tsp plus 1/8 tsp sea salt, divided

INSTRUCTIONS:

1. To a large resealable bag, add steak and 1 tbsp Worcestershire sauce. Seal bag and refrigerate for 30 minutes to 24 hours, turning occasionally.
2. Heat an outdoor grill or grill pan to medium-high and lightly brush grate or pan with oil. Remove steak from bag and season with pepper and 1/4 tsp salt; discard marinade. Brush both sides of zucchini with 1 tbsp safflower oil and sprinkle with 1/4 tsp salt. Transfer steak and zucchini to grill and cook for 4 minutes per side, or to desired doneness of steak. Transfer steak to a cutting board. Continue cooking zucchini for 4 minutes more, turning occasionally, until just tender.
3. Meanwhile, in small bowl, combine sour cream, horseradish, remaining 1/2 tsp Worcestershire and remaining 1/8 tsp salt. Thinly slice steak and serve with zucchini and sour cream mixture.

Nutrients per serving (3 oz steak, 1/2 zucchini, 2 tbsp sour cream mixture): Calories: 205, Total Fat: 10 g, Sat. Fat: 4 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 1 g, Carbs: 6 g, Fiber: 1 g, Sugars: 4 g, Protein: 27 g,
Sodium: 388 mg, Cholesterol: 65 mg

Nutritional Bonus: With 27 grams of protein per serving, this delicious steak keeps you feeling satisfied and contributes to a revved-up metabolism, which helps to ward off excess weight gain. A side of zucchini ensures you get a dose of carotenoids, antioxidants that help protect your eyes from cataracts and macular degeneration. 

Clean Eats: Chicken Chili

Clean Eats: Chicken Chili

Ingredients:

2 lbs ground chicken breast

1 cup chopped onion

1 Tbsp minced garlic

2-4 oz cans of diced green chilies

1-15 oz can of black beans (drain)

1-15 oz can of kidney beans (drain)

2-14.5 oz cans of diced tomatoes

1 Tbsp Xylitol brown sugar blend

1 Tbsp chili powder

2 Tbsp apple cider vinegar

2 Tbsp spicy mustard

1 Tbsp regular mustard

2 tsp cumin

1 tsp salt

Optional Toppings: cilantro, green onion, cottage cheese

Directions:

1. Brown meat with onions and garlic in a large pot.  Cook until no longer pink.

2. Place meat in crock pot. Add the remaining ingredients. Stir until combined.

3. Place on "low heat" for desired time (we prefer around 2 hours since the meat is already cooked).

 Tip: You can also make this without a crockpot.  To make without a crock pot you would still brown the meat in a large pan and then add the remaining ingredients.  Bring to a boil, reduce heat and simmer for 15-20 minutes. 

Makes approximately 6 servings.

Macros:

Calories - 196

Protein - 24 g

Fats - 1 g

Carbs - 20 g

Almond Coconut Bars

Thank god for honey! It's one of the approved sweet things a paleo person can eat (in moderation), so you should thow that all over your treats. Although I'm pretty confident the men and women of the Paleolithic era did not enjoy these bars after their workout, you can!

Prep time: 10 minutes Cook time: 20 minutes

Makes: 8 bars

Ingredients

1 cup almonds, chopped or slivered

1/2 cup coconut flakes 

1/4 cup almond butter

1/4 cup organic honey

1. Preheat oven to 400F degrees. 

2. In a medium bowl, combine the ingredients and mix until completely moistened. Pour the mixture into a wax paper-lined 6 -by-6 inch square pan. Using another piece of wax paper, flatten the mixture to a thickness of 1/2 inch. Remove the top layer of wax paper when mixture is evenly distributed in pan.

3. Bake for 20 minutes. Remove from oven and allow to cool for at least 20 minutes before slicing into 8 bars. 

Source: Gluten is my Bitch by April Peveteaux

Versatile Quinoa Salad

Let's face it Quinoa is your new best friend if you're gluten free or vegan. If you have this salad-like dish in your back pocket, you will never be hungry, and you will always feel superior for knowing how to make quinoa a dozen different ways. 

Although I like to go with Kale, lentils, and shallot, you can add whatever you like to the mix. Corn, red onion, and quinoa are totally delicious, as is broccoli and quinoa with a lemon dressing. Here's a family's go-to quinoa salad; please make it your own. 

Prep time: 15 minutes Cook time: 20 minutes

Makes: 10 servings

Ingredients

For the quinoa:

1 cup quinoa

2 tablespoons olive oil

1 shallot, chopped

1 garlic lcove, minced

1 head kale, deveined and roughly chopped

2 cups cooked lentils

Salt

Freshly ground black pepper

For the Dressing:

2 tablespoons wheat-free tamari

1 tablespoon sesame oil

4 tablespoons orange juice

1 tablespoon rice wine vinegar

Garlic clove, smashed, skin discarded

Salt

Freshly ground black pepper

3 green onions, finally chopped

1. Bring 1 1/2 cups of water to a boil in a medium saucepan. Add the quinoa and cook, covered, over low heat for 10 to 15 mnutes, or until the water has been absorbed. set aside. 

2. in a medium sacepan over medium heat, heat the olive oil. Add the shallot and garlic and saute until translucent. Add the kale and cook until tender, about 3 minutes. 

3. Add the quinoa and lentils to the skillet and heat thoroughly. Remove from the heat and season with salt and pepper to taste. 

4.Make the dressing: In a cruet or mason jar with a lid, combine the dressing ingredients and shake well. season with salt and pepper to taste.

5. Transfer the quinoa mixture to a serving bowl and top with green onions and dressing. 

source: Gluten is my bitch by April peveteaux

12 Ways to Better Eating-Mental Approach

12 Ways to Better Eating-Mental Approach

Lots of people are trying to eat better.... trim off some extra pounds gained over the holidays, or get beach-ready for a moment in the sun. Eating better is hard, and many people get frustrated, fall short or give up. Here are some key ways to make your eat better stick.

1. Set Goals: It starts by having clear and realistic goals. Write a list of things you want to change about your diet. Also incorporate goals that you may have regarding your body and plan your diet around those goals. I recommend setting present goals, short term, and long term goals. If you try and do everything all at once you can be overwhelmed and want to quit. Take it one goal at a time if need be, and one day at a time, this isn’t a race. You may also want to write reasons why you want to make a change in your eating habits. You might share your goals with others who will help you meet them. You can put your goals where others can see them “on the fridge, at work” to motivate you to work harder. This will also get others behind you and involved in your new routine. As you achieve your goals, check them off. This will give you a sense of accomplishment and add excitement leading to your next goal.

2. Have Realistic expectations- Any diet plan needs to work with you and not against you. You need to be realistic when setting up the parameters of your new diet. Your plan needs to work for you and your situation. It needs to fit your schedule and your budget. If you don’t follow your budget, your cooking costs will get too high and you will have to withdraw from the diet you set up. If you don’t cook for your schedule and your eating times you will find yourself without food and scrambling to find a healthy choice. So be realistic with time, and give yourself extra time to prepare food, or have food pre-packed. Also know that obstacles can and will come into your path from time to time to derail you and your progress, so don’t think that everything will be easy and will just happen. This takes work.

3. Be Proactive - Make a list of healthy foods you enjoy, and what foods you can take with you to work, in the car, school, etc. You can create entire menus revolving around where you will be at what time of the day. Never give yourself an excuse to not have something available for you to eat, no matter where you are when you are supposed to have a meal. Always keep healthy foods on hand. If you don’t you will probably eat whatever is available at the time whether it be fast food, office treats, etc. This can throw off a diet plan and get you in the habit of making bad food choices and eat whatever is fast and convenient. Know where you will be at what time of the day, when you are open to cook, to eat, to shop for groceries, and plan accordingly. When you fail to plan, you plan to fail.

4. Consistency is key - Most people respond well to consistency. Make a plan and stick to it. Try to eat at around the same times daily and keep to the same portion size and caloric intake.. Your body will recognize this pattern and in turn keep your metabolism burning and your energy levels will stay high. You will feel better, and get in a healthy routine. It is easy to sabotage yourself by grabbing nasty snacks to meet uncontrolled cravings. The time you spend on planning and consistency is a true investment that will benefit you for the rest of your life.

5. Be flexible - Of course, even the best plans fall short at times. Life can sometimes get the best of all of us. Sometimes your eating routines need to change. Where you can, try to plan ahead for these events and have items on hand you can take with you when you’re in a rush or are eating out. Example: Bag of almonds, protein bars and shakes, fresh fruit. Also educate yourself on nutrition through the internet, books, and magazines. You can use this knowledge to help you improvise and find foods that are compatible with your diet, for example if you are out with friends or stuck with no time to cook. Find items that are less time consuming that you can take with you in a pinch.

6. Don’t be so hard on yourself -Nobody is perfect all the time. If you mess up, miss a few meals, or even have a bad couple of days, just pick yourself up and get back on track. You’re doing this for you, and the added stress of not living up to your own expectations can lead to a total diet derailment. Being healthy and eating healthy does not mean you can’t enjoy foods not on your meal plan. So don’t be so hard on yourself. YOU CAN DO IT!

7. Stick with your plan - It takes time to develop healthy behaviors. After about a month of eating better consistently, you will have developed a habit. You will find that everything you initially may have had a hard time doing becomes more effortless and be a normal part of your day to day life.

8. Have fun - Eating right takes dedication, commitment and sacrifice. Don’t stress yourself out over small bumps in the road. You have the power to change any negative into a positive, and you have the choice to have a positive outlook regarding any situation you find yourself in. Find fun ways to keep yourself motivated. Get friends and family involved. Set challenges at home, with friends, or at work to start eating healthier. Take the time to cook and try new and interesting recipes. You are making change for the better, so why not make it enjoyable.

9. Give yourself praise - You are not a dog so don’t reward yourself with treats. Realize that changing your eating habits can be a daunting task for anyone. Just think how long you have had your current habits and know that changing those habits will not happen overnight, but with time. Congratulate yourself on any healthy changes you make, you deserve the praise. Praise builds confidence and makes you feel good about the healthy choices you are making, and in turn help keep you on your path to betterment.

10. Don’t rush into this - People always start with the best of intentions and will try and do everything at once. They get overwhelmed and quit before they really even started. Small changes add up and can make a huge difference. Work on one thing at a time and keep adding to it. Before you know it you will have many healthy habits that incorporate together to make a healthy lifestyle and a healthier and happier you.

11. Focus on the journey and not the destination - To live a healthy lifestyle is never easy. In order to enjoy this lifestyle with all the ups and downs, we must enjoy the process and the journey on the way to our destination. Once we hit our destination we immediately look to the next mountain top and we either want more, or worst case scenario we think that we have accomplished all we need to and we relax on all of the things that got us there in the first place. Take pride in small victories along the way, they add up.


12. Measure Success and Set New Goals: Making successful changes means measuring your progress towards your goals and recognizing your accomplishments. As you meet short-term goals, you can plan the next steps with more confidence. Constantly re-strategizing your goals takes long-term visualization. That long-term vision needs to be broken down into doable steps.

Now go out and make a difference in your life today!!  Did you enjoy this article?  Would you like to receive more support from me on a daily basis?!  Ask me about my next challenge group!  Together we can set goals and achieve them!!