It's not all about the scale!

I constantly get questions from my challengers about WHY the number on the scale either doesn't go down or why it even goes up. Seeing that number stand still or go up is extremely discouraging to someone that is working very hard to have a healthier lifestyle.

When you are dealing with weight loss, then you can't avoid the scale. It's a great way to measure progress especially if you have a lot of weight to lose. However, you can't use the scale as your only measurement. You won't get the whole story and will more than likely end up discouraged and feeling defeated. Losing fat doesn't always mean that you lose pounds. 

What many people do not realize is your weight can vary from day to day based on your water intake, salt intake, food intake for the day....I mean everything can change it not only each day but even each hour. You can literally drive yourself crazy if you are constantly watching the scale! 

What I want you to realize is that the scale doesn't know the difference between muscle and fat. The scale could say you've gained 3 pounds but was it 3 pounds of muscle instead of fat? Losing fat but gaining muscle means that you are tightening your body and it's going to get smaller. This means dropping clothing sizes! So let's think about this for a minute. Let's say your scale is only gone down 5 pounds which in your mind isn't much. What if you actually lost 10 pounds of fat but gained 5 pounds of muscle? That sounds a whole lot better right? That's why I always suggest other ways to track your progress. The scale won't tell you that you lost those 10 pounds of fat, you will just see it go down 5 pounds.

So you may be wondering how you can track your progress without only relying on the scale. Here are the ways that I track my progress and I believe they will help you as well.

1. MEASURE! Use a tape measure (comes with most Beachbody programs or you can purchase one in places like Hobby Lobby or Wal-Mart in the fabrics section. When you measure you will want to do it first thing in the morning, before eating but after using the restroom. Measure your chest, waist, hips, each thigh, and each arm. Some people choose to measure their wrists and neck but that is totally up to you. Once you measure then grab a journal or utilize an app like TrackMyBody to record your measurements. I have my challengers do their measurements weekly but you should at least do it monthly.

2. PICTURES! So many people complain to me about taking pictures when they are first starting their journey. They never want "proof" of their starting point. I can understand that but if you don't take your before photos then you really won't get the full effect of your changes! I can't tell you how many times my challengers thank me for pushing them to take the photos because it's really eye opening when you do a side by side comparison. You always want to do front, each side and a back photo. Make sure you are in front of a plain colored wall or door and the lighting is good.

3. The fit of your clothes! Lets be honest, many people start their weight loss journey because they don't like the way their clothes are fitting or they are forced to go up in the size of their clothes. A lot of times I also ask my challengers to dig through their closet or even go buy something new and find that GOAL OUTFIT. Instead of having them focus on the scale, this allows them to focus on their goal outfit fitting them! We all know that amazing feeling when those "skinny jeans" begin to fit again and not only fit but look GOOD on you! It's a great way to measure your progress.

Utilizing those alternate ways to measure your progress will help keep your anxiety, anger and demoralization down. That's normally what happens when we weigh ourselves, right? If you just can't resist weighing yourself then try to limit it to once a week. If you are one of those people who gets angry or has anxiety over what the scale says then maybe try to limit your weigh ins to once a month and use one of the alternate methods like measuring each week.

Please feel free to contact me with any questions and if you are looking to start your weight loss journey then I can help you with that as well. XoXo

Spicy Beef & Peppers (Slow Cooker)

This weekend turned into a weekend at home even though we had planned to travel and see a few sites here in Europe. I think I was simply just run down after a week of very sick kiddos. I needed the rest and ultimately had NO DESIRE to cook which is when my slow cooker comes in very handy. I decided to try this recipe out for the first time and we really enjoyed it. It got the stamp of approval from my hubby so it's now on the meal plan rotation. I found the recipe on Pinterest and kind of adapted it to my nutrition guidelines but you can find the original recipe here. Give it a try this week and let me know what you think!

Ingredients: 

2 lbs beef chuck, thinly sliced

1 Red Bell Pepper, chopped into 1 inch squares

1 Yellow Bell Pepper, chopped into 1 inch squares

1/2 medium onion, peeled, cut in half, sliced

1 cup broth (I used organic, low sodium beef broth)

2 tsp garlic powder

2 tsp salt

1 tsp black pepper

1 tsp – 1 Tbsp Sriracha sauce

Directions:

• Place the meat on the bottom of the slow cooker.
• Top with sliced onion. For even better flavor, sauté onion in skillet until golden brown, then add it to the slow cooker.
• Top with cut up bell pepper.
• Sprinkle with salt, pepper and garlic powder.
• Mix the broth with Sriracha. Pour over the peppers and beef.
• Set on high heat for 3.5-4 hours approximately. My slow cooker works a lot fast now that we are in Europe so I only cooked mine on high for an hour then on low for another hour and it was perfect.

Serve it over rice, quinoa or you could probably even put it into a tortilla! I served mine over brown rice because again, I was being lazy this weekend LOL.

***Disclaimer - the pictures I took DO NO do this meal justice! Sorry but our light fixture in the kitchen ended up being replaced on Sunday. 

Dining Out Without The Doubt

According to the National Restaurant Association there are 1 million restaurant locations in the United States which rake in $709.2 billion in sales! Then head over and read at United States Healthful Food Council that the average American adult buys a meal or snack from a restaurant 5.8 times a week, and more than 30 percent of children eat fast food on any given day.

That is CRAZY to me! I will admit that a couple of years ago, that would describe my household. It was nothing to stop at some fast food restaurant while we were out running errands to grab a quick bit to eat. Well that quick bite to eat was costing more than money....it was costing us our HEALTH! I KNOW it's not logical to say stop eating out and skip the drive-thru. I have two young kids, a husband and a busy life. I also know that there are ways to keep yourself on the right track even if you are going out to a dinner date or just tired of cooking and want to have someone else cook and serve your family. There are ways to stay on track with your weight loss, healthier eating and overall well being while still enjoying those date nights. Here are my go to tips to eating smart while dining out. 

Plan, Plan, Plan

 Plan where you are going. Most of the restaurants these days make their menu available online so use some time before going to dinner to look over the menu and CHOOSE what you will order. Stick to that choice as well. If it's a restaurant that you go to often then you probably already know what's on the menu or you can get one of their menus to keep at home. There are also plenty of apps like myfitnesspal that you can input your meal items and it will give you the calories and nutrition facts. The fact is, if you go to the restaurant with your mind made up and having already made the healthy choice then you will feel less stress and honestly it makes for a much better dining experience from what I have experienced. 

Be the first to order!

We have ALL been there....we told everyone else to order first and as they spout out what they want we get overwhelmed or our mouth starts watering at the sound of that juicy steak and french fries instead of that grilled fish we were planning on. If you planned appropriately then you already know what you want anyway so you don't even need to open your menu. 

You're paying for it, get it the way you want it!

Okay, I will admit that when I was a server this would annoy the heck out of me. People asking a million questions about a certain dish or substitutes. How is it prepared? Can I substitute? Do you have any other healthier options? How large is the portion? The list of questions really goes on and on. Well as much as it aggravated me as a server, I can now appreciate why those customers did that. I am now one of those customers. If I am spending my money on it then I am going to get what I want. Ask for broiled or baked if the item you want is fried. Ask that they do not add any additional salt to your dish. You can also ask them to hold the butter or oil. Substitutions are a big one as well. Some restaurants charge a dollar or two more but to me it's worth not having those tempting french fries on my plate and instead having a double order of veggies. If the item is on the menu (maybe paired with a different dish) then the kitchen shouldn't have a problem accommodating you. Then ensure your meal comes out the way that you asked. If it did not then send it back! Now don't be rude about it, just remind the server that you asked for certain items or for it to be cooked a certain way. At that point they should apologize and correct the issue for you. It's your money, your food and your health!

Just say no to the appetizers. 

It's especially hard for me when we go to a Mexican Restaurant and they have the free chips and salsa or even places like Texas Roadhouse that have DELISH bread hanging out on your table. If you don't feel like you can control yourself then ask the server to remove the items from your table....or better yet not to bring them to the table at all. If they aren't there you won't miss them. A lot of the appetizer choices sound awesome and most taste pretty good but you don't want to "eat just one" and then not be able to eat your healthy meal. If you want an appetizer so bad then choose something healthy like the steamed seafood and make that your meal by adding a small side salad to it. You would laugh at me if you knew how many times I have done that! Keep away from fried stuff....some of the fried appetizers are a day's worth of fat for FOUR people!

Sub the side dishes.

Side dishes are often the starchy, carb filled items in the meal. This is where you substitute. Look for steamed veggies, brown rice (butter on the side), fresh fruit or roasted potatoes. Skip the cheese, butter and creams. You can always add salsa or pepper. 

Where are the drinks?!

Okay, so I will admit, one of my favorite things about going out to dinner is getting to order alcoholic drinks. That sounds funny...what I mean is I get to try new drinks or order ones that every time I am at home and try to make they taste nasty. I also know that those fancy drinks that I love are a WHOLE LOT of empty calories. If you plan on drinking while you are at dinner and you just have to have that mixed drink you have been dying to try then limit yourself to one and then drink water! Also, hold off on ordering that drink until either you meal arrives or during "dessert" time. Setting this limit and sticking with it will help you reach your goals. 

Larger Portion = Larger Person

That may sound harsh but I actually took it from the book A Big Fat Crisis by Deborah A. Cohen, MD. In her book she says:

"In 1955, a McDonald's burger weighed 1.6 ounces. Today, the burgers come in four sizes, with the larger ones being four ounces (quarter-pound) or eight ounces (half-pound). At a sit-down restaurant like Howard Johnson's, a burger in the 1970s weighed 3.5 ounces. Today it weighs either five ounces or eight ounces."

Does that shock you like it shocks me? I can tell you that her book is a REAL eye opener and I believe everyone should read it. My solution to this....ask for a box the minute you get your food (or even before) and then box half of your meal right away. The portion you are given at the restaurant is TWICE as much as you should eat so if you box half of it right away then you won't be tempted to eat more than you should. Trust me, you will be thanking me when you aren't sitting at the table regretting all that food you just ate. You also won't be one of those people who complain about how stuffed they feel and just want to go to bed. I have been that person and now when I leave a restaurant, I am energized and happy. My body got the fuel it needed, I ate well and I feel full but not overly stuffed. Which to me is one of the worst feelings...don't you hate when you eat so much that you almost feel sick....then don't do it! Box it up right away! :)

But....what about dessert?!

I always get asked if I ever eat dessert. OF COURSE I DO! This is a lifestyle change...not a crash diet! I don't deny myself but I also don't overdo it! Most often when we (my husband and I) decide that it's a dessert night then we will order ONE and share it. Typically I will only eat about 3-4 bites and then I am satisfied. When you start eating well you will see that your body doesn't necessarily respond the best to sugar loaded treats. If you don't have someone to share with then I suggest maybe ordering the dessert, taking 3-4 bites (slowly because it allows your body time to process it) and then have your server take it away. 

There are so many other tips about eating out that I could probably go on for a while. I don't want to do that LOL. These are the ones that I think are the most important and will keep you on track to reaching your goals. The weekends are obviously the hardest time (especially for me) because our routines get thrown for a loop but if you can stick to the plan then you will reach your goals a lot quicker. As always, I am here if you have questions or if you are searching for someone to help motivate and support you on your journey. Please don't be scared to message me! I am always so inspired by the comments and stories that are shared with me. XoXo

Roasted Veggie Medley

We eat a lot of veggies in my household. Shockingly, my children like them almost as much as their mommy so that has been wonderful. It took my husband a little bit of time to come around but he actually eats them without making a face that I would expect my kiddos to make LOL. That being said, it's always hard to come up with new ways to make the veggies. I always end up sauteing them or steaming them and sometimes I just don't feel like doing that. I know, shame on me. Well I found this recipe recently on Pinterest from Family Favorite Recipes and I just HAD to try it! I am so glad I did because it was AMAZING!

Ingredients

• 2-3 zucchini, cut lengthwise into fourths, and then slice into bite size pieces
• 2-3 yellow squash, sliced same as zucchini
• 1 red pepper, cut into 1" pieces
• 1 red onion, cut into wedges
• 1 package whole mushrooms
• 1 garlic clove, minced
• 1-2 Tbsp. balsamic vinegar
• 1 Tbsp. olive oil
• 1 Tbsp. rosemary leaves
• 1 tsp. kosher salt
• 
  

Instructions

• Preheat oven to 450 degrees.
• Spray a large baking sheet with cooking spray (or you can foil line the baking sheet and spray the foil).
• Mix all of the cut up vegetables and garlic in a large bowl.
• Add olive oil and balsamic vinegar. Toss until all the vegetables are covered.
• Add rosemary leaves and salt, and toss again.
• Roast the vegetables for about 30 minute, stirring once. You will know the vegetables are done when they are brown on the outside edges and tender on the inside.

My Keys To Success!

So many times I get asked, "How do I get started?" To be honest, starting is probably the most overwhelming feeling and many people, including myself, just don't know where to start. I was lucky enough to have some guidance from my coach but I still figured out a few things that were necessary for me to be successful. I want to share with you some of these key practices that have helped me to be successful as well as many of the people I coach. 

First and foremost, you need to ensure you are eating enough! That may sound weird to some of you because the goal is losing weight but if you aren't eating enough then your body is going to store it. Food is what fuels you throughout the day. If you don't have energy, you're tired and hungry then you most likely aren't eating enough and/or the right kind of food. 

When I first started my clean eating journey I was shocked at how much food I ate in order to reach my target calorie intake. What many people don't realize is that when you are eating the right foods, you get to eat so much more! A good example is egg whites.....if you eat a 6 egg white scramble for breakfast then you are only eating 99 calories. So not only are you eating more for less calories but it's nutrient rich and will keep you fuller longer. It's a win-win! 

Here are some other tips that have helped me along my journey:

Drink 8 oz of water right when you wake up.

When I first started I read in Tosca Reno's The Eat-Clean Diet Recharged book that drinking water right after waking up will jump start your metabolism for the day. Adding a little lemon to it with some lemon slices will help detox as well. You will want to do this BEFORE eating!

Eat your first meal within an hour of waking.

This may seem impossible because let's be honest, with kids to get ready and off to school or a busy work schedule (maybe both) who has the time to make breakfast?! Your first meal doesn't have to be a HUGE meal though. This is often when I drink my Shakeology (hello the equivalent of 7 salads LOL) but you could also do something small like a banana and another glass of water. Maybe something like oatmeal or even just some scrambled egg whites. I try to make my kids whatever I am going to eat as well so then I just add a little extra for myself. Make your new nutrition plan work by making it easy. 

Meal planning and food prep are super important!

I usually do my meal plan on Friday for the following week. We do our grocery shopping on either Saturday or Sunday and then when we get home I jump into food prep. Food prep is when I make sure to portion out my snacks, wash and cut my fruits, and bake or grill whatever meats I need for lunches. I go a little more in depth about that in my post It Starts In The Kitchen. Meal planning and food prep is so important because it keeps you from making bad food choices because you are in a hurry. As the saying goes, "Failing to plan is planning to fail."

Measure and weigh everything when possible.

Measuring cups and a food scale are extremely important! These items will ensure you know that you are eating the correct portion sizes. A lot of people tell me that they just "eye" it and I hate to tell you but that doesn't work! I am over a year into this journey and I STILL use my scale and measuring cups. Actually, I use the 21 Day Fix containers now but my scale and measuring cups still get their use! What I'm saying is take the time to weigh your food. It will greatly improve your success! Check out Tosca Reno's video on portion sizes.

Eat every 2-3 hours.

This means you will likely eat 5-6 times a day. I know that seems impossible but this allows you to not only have the NATURAL energy you need to function but it will speed up your metabolism as well. I know we all get busy so I recommend setting an alarm on your phone that goes off every 2-3 hours to remind you to eat. You may not be hungry but it's super important to get your body into this routine. Once your body adjusts to this change your body will start telling you when those 2-3 hours have passed. 

HYDRATE, HYDRATE, HYDRATE!

You should be drink at least half your body weight in ounces each day! I know it sounds crazy and not possible but I promise it is. I am not a huge fan of just plain ol' water cutting up some fresh fruit and throwing it in to your water will give you some flavor. Some go to water additions for me are lemon, cucumbers, orange or even berries. Hydrating will help your weight loss but it also helps your skin look better and I promise you will feel so much better when you are hydrated properly. Just beware, potty breaks become very frequent LOL. 

Consistency is a MUST!

We ALL have slip ups....even me! The point is do NOT give up just because you slip up here and there. This is a lifestyle change and that's how you need to think about it. My motto is 80% clean and 20% fun. That means I still have my treats and my wine but it's all in moderation. When you have a slip up or had just one too many treats then just start fresh the next day....or even the next meal! Most importantly, don't beat yourself up!

Save the carbs for earlier in the day!

WHEN you eat certain foods matters! If you don't allow your body enough time to burn off the sugars and fats then your body will store it. No eating starchy carbs after 7pm or at least 3 hours before bed. Your fruit should be twice daily and I would say morning, around breakfast time, and then a snack. Although it's natural, fruits are high in sugar so you have to allow your body time to burn that off. 

Those are MY keys to success. This is what I have found works for me and many of my clients have put these into action as well. I'm not a certified nutritionist but I am someone that has been on this journey for a while now and learned these things through reading, researching and trail & error. 

I am always here to help you so please feel free to ask! What started out as a journey I was on has now become my passion. I LOVE helping others and I know that I can help you as well. Please don't be afraid to ask! XoXo

Cleaning Your Fruits & Veggies

Summer is approaching fast and that means lots of berries and fruits that I absolutely LOVE! Fruit is nature's candy in my mind. All the sweet tasting berries and of course watermelon ALWAYS reminds me of summer during my childhood. Now that my kids love fruit as much as my husband and I it seems I have to buy a lot of it. I don't mind but cleaning it all can be tedious. So I decided to try something I read recently about washing it all with white vinegar. I was initially afraid that the vinegar would leave a taste on it but it didn't and it was so much easier! 

All you have to do is put 1 cup white vinegar and 3 cups water into a bowl, add your fruits/veggies and mix it around. You can also do it in the sink; however, mine was full of dished I had not yet put into the dishwasher so a bowl it was LOL. If you need to use the sink for as much as you have then make sure to keep the 1:3 ratio. So once you rinsed with the vinegar mix then run the fruits/veggies under water to give it a good rinse and rid it of the vinegar residue. I have a small portion of my sink (it's really useless other than for this) so I filled that up with water, transferred the fruit to the clean water and mixed it around. Then I dried the fruit (raspberries I made sure to just set on a papertowl and GENTLY pat dry but the strawberries and blueberries I used a towel and dried them. 

After cleaning them I placed them back into their original containers. I don't want to put them in sealed tight container because then moisture builds up. I also placed a paper towel in the bottom to soak up any water that gets released. 

Now all our fruit that we just purchased from the local market is not only fresh but now cleaned and ready to eat! Give it a try because it cut my prep time down in half! :)

It Starts In The Kitchen

I receive a lot of questions about how I stay on track with my nutrition and what makes my kitchen different from every other person's. Well today I want to share with you some tips on some small changes you can make in your kitchen & pantry that can make a HUGE difference. 

Kitchen Utensils/Tools

First, let's start with what utensils/tools you want to have handy at all times.Some of my GO TO items are:

• Vegetable Peeler
• Measuring Cup
• Food Scale
• Snack Size Plastic Bags
• Take & Toss Containers
• Apple Slicer

Take & Toss Containers - Found in the kids/infant section of Wal-Mart or Target

You want to keep these items where they are handy. I have drawers under the counter-top I use to prep my meals so I keep these items in there. 

Bulk Buying

Now, we need to talk about BULK buying. When we lived in the US we shopped at SAM's Club often. They always has great healthy options and their fresh produce was better than any other place (other than when the Farmer's Market was open). I actually encourage buying in bulk; HOWEVER, if you decided to do this then you MUST portion it out when you get home. This is where those snack size bags and the Take & Toss containers come in handy. Once you portion it out, store it in one of those items so that it's very quick and easy to grab and go. 

Don't Test Your Self-Control

Recently, I read a great statement in the book A Big Fat Crisis. The author, Deborah A. Cohen, MD., said "Any one instance of self-control is relatively easy, but it appears that continuous demands for self-control will be self-defeating." What does this mean? It means GET THE TEMPTATION OUT OF THE HOUSE! It means that you may be able to resist the urge to snack on that candy once but over time it will be self-defeating if you constantly have to resist it, therefore, you will end up giving in. Just get rid of it! Your kids don't need it either!  Now, I admit to having some of those corn dogs, frozen pizzas and frozen chicken nuggets in my freezer; however, they aren't tempting to me! I could careless that they are in there and since my kids REFUSE to eat anything else I buy them. Those items don't test my self-control though. Ice cream on the other hand....now that is a SERIOUS test of self-control so we don't keep it in the house typically. My kids love to have that as an after school "good job" treat but my husband takes them to the ice cream shop down the road for it. (It's a win-win for this mommy....alone time and no testing my self-control!) If throwing food out gets to you then DONATE it! I am sure there is a shelter or church near you that would be more than willing to take those items off your hands. You don't want your kitchen, pantry or freezer to be anxiety producing. Make it easier for everyone and just eliminate the option of bad choices. 

 

Organizing Your Food

(I like to color code my containers with the 21 Day Fix color system)

 Have you ever noticed that when you go into the supermarket that all the BAD/UNHEALTHY choices are right at eye level as you walk through? Well it's done on purpose! Those companies pay BIG BUCKS to ensure their products are placed just right so that you make an impulse buy. It's the perfect level for your child that sitting in the cart to see and start screaming for it. Don't fall victim to that in your OWN home though. Be conscious about where you place items in your fridge, pantry and freezer. 

When you open the fridge door you are looking for whatever is quick and is easy. You want what will take the least amount of time to prepare but tastes good. Unfortunately, the fridge producing companies decided that putting the drawers for the fresh produce would be best at the bottom which makes it totally out of our line of vision while standing there. This is where prepping your food come in VERY handy! When you get home from shopping you should unload your groceries, then clean and cut (if necessary)and portion out your fruits and then display them in your snack baggies. You want to ensure you place them in your fridge at EYE level. If you claim to not have time to do all that then buy them already cut up. You also want to do the same thing with your raw veggies. If you buy yogurt then place it next to your freshly cut berries in the fridge so now you grab the two, mix them together and your are ready to go. 

Everything that is healthy you want to be at the front of the shelf and at EYE level. This means you will be a lot more likely to grab that as a quick snack.

Replacing Less Healthy Items

We all have those regular staple items that we use. Things like ketchup, peanut butter, jelly, etc. You need to try and replace those items with healthier choices. They now make ketchup that is all natural with no high fructose corn syrup. Peanut butter is a HUGE staple in this house but that's okay because I buy the all natural brand. There is oil sitting at the top of it but once you stir it up it's good to go. I actually like it better than the "fake" stuff and so do my kids. Instead of sour cream, try plain greek yogurt. Don't use mayo, use mustard instead. Also, skip the butter, use olive oil as a substitute. You can put the olive oil in a little spray bottle and it's just like the spray butter. 

There is an app that you can download called Fooducate. This app allows you to scan the bar codes of two products and do a side by side comparison. Each item is given a grade based on it's nutritional content so that helps you make quick decisions as well. 

 Organizing Your Pantry

The bulk of your food should be in your fridge because if it can't go bad then MOST of the time it's not healthy for you. With that said, I know it's not possible to only have food in your fridge. I personally have a pantry that I keep stocked. I do; however, make sure the items I place in there are NOT the loaded with sugar and extremely unhealthy options.

The same thing goes for your pantry as it does for your fridge. Put the healthy options front and center! Make sure it's eye level and it's at the front of the shelf. The foods that are not the healthiest should be at the top...you know those shelves that you have to go searching for the foot stool for...yeah those! Let's be honest, if it's up there then what is the likelihood you will go searching for the stool to get it? Probably none...at least in my house. Those items are the ones that we forget about and then end up throwing out so I STOP buying them once I throw it out.

Again, if it is bulk items then make sure you have repackaged it into those baggies or a clear container. I also use baskets in my pantry to ensure everything stays organized but that's just my personal preference. It does help me to see what I have and to make the best choice health wise and it's done quickly since it's all organized. 

What you will typically find in my pantry:

• Unsalted nuts (Almonds, Cashews, Peanuts, etc.)
• Instant Rolled Oats
• Shakeology
• Canned Organic Black Beans
• Canned Organic Diced Tomatoes
• Instant Brown Rice
• Uncooked Quinoa
• Local Homemade Pasta (This lady here makes it with veggies and it's YUMMY!)
• Dried Fruit (Raisins, Cherries, etc.)
• High Quality Protein Bars (My kids & hubby LOVE Cliff Bars!)

I won't pretend that there isn't cake, brownie and other mixes in there because there are. You will however have to go searching for it and they have probably been in there for 6 months because I don't make that stuff normally. I have it in there for those times that I forget I am supposed to bring a dessert to a party or something. Make sure if you keep that kind of stuff in your house that it's out of sight...therefore, out of mind. That's my top shelf and very bottom back shelf kind of stuff. 

The idea is that you should be eating from your fridge, NOT your pantry. The pantry is my back up food or emergency food. We all know that if it's in the pantry that it's processed therefore not the healthiest option. GO TO THE FRIDGE...that's where the healthy stuff lives! 

Where do I start?

I know this seems like a lot of information and it is. But it's all information that you NEED to get started and to be successful. Why test your self-control when you need that energy for the bigger and harder decision throughout your day! So here's a run down to help you get started:

• Remove all the high sugar & high fat temptations from the kitchen/fridge/pantry.
• Check out your fridge and find those staple items and replace them with a healthier version.
• Stock up on containers, baggies and other organizational items.
• Arrange your prep utensils/tools so they are easy to reach when you need them. 
• Go through your fridge, pantry and kitchen and GET RID of stuff to make room for your healthier items!
• Divide your snacks and bulk buys into individual servings.
• Arrange your fridge & pantry so the healthy options are FRONT & CENTER!!!! 

I hope that this is helpful in getting you started. These steps have helped me stay on track. (For the most part - I am human and slip up like the rest of you!) If you have any questions then please don't hesitate to message me! XoXo

Shrimp & Asparagus with Lemon Sauce

I REALLY love quick and easy meals. Last night my husband worked pretty late and I don't like to eat without him so it was important that I made something that could be done quickly but didn't skimp on the flavor. This was a great choice and we both ate it up!

I mean how yummy does this look?

By the way, I LOVE my Polish Pottery bowls! It's just one of the MANY benefits of living in Europe! :)

Okay so here is the very simple recipe...

Ingredients:
4 Tbsp Olive Oil, divided
1 Pounds Large Raw Shrimp, peeled & deveined
1 Pound Asparagus, trim the ends & cut into 2-3" pieces
Salt to taste
1 Tsp Minced Garlic

Lemon Sauce Ingredients:
1 Tbsp Sugar (I use an organic, raw brand)
1 Tbsp Soy Sauce
1/4 Cup Lemon Juice
1 Tsp Lemon Zest

Directions:

* In a small bowl, combine all of the lemon sauce ingredients and mix well. Set aside.

* In a large pan, heat up 2 Tbsp of olive oil over medium-high heat. Add the shrimp to the pan and season with salt to taste. Cook until both sides are opaque, but slightly undercooked.

*Remove the shrimp from the pan and set aside.

* In the same pan you cooked the shrimp add the remaining 2 Tbsp of olive oil and about 1/2 cup of water over medium-high heat. Add the asparagus and season with salt to taste. Cook until asparagus is bright green and tender-crisp.

* Add garlic and the lemon sauce to the asparagus. Cook another minute or so.

* Add the shrimp back into the pan with the asparagus and sauce.

* Simmer for about a minute or two, until the shrimp are fully cooked.

*ENJOY! :)

Healthy Mushroom Pizza

I don't know about you but I LOVE pizza but my body didn't get that memo so when I eat it I am in pain for hours. As much as I love it, it's just not worth it to me. I was reminded of this fact just last night so when I was craving pizza for lunch today I had to figure out a way to have it without the pain. Now don't get me wrong, it's NOT pizza...but it's pretty darn tasty and relieved my craving. 

BONUS....it's healthy!

Just looking at them makes me what another one! :)

Here's the recipe so you can enjoy them as much as I did!

Ingredients:

4 or 5 Portobello Mushrooms

4 Tomatoes

4 Cloves of Garlic

Lemon

1 Onion

Fresh Basil

Olive Oil

Kosher Salt & Fresh Ground Pepper

Fresh Grated Parmigiano Cheese

Directions:

*Preheat the oven to 400 degrees Fahrenheit (or 205C)

* Chop the onion (I used a whole one but will probably only use 1/2 or maybe 3/4 of one next time

* Cut the tomatoes (I didn't make mine thin...I did more of a cube type)

* Chop the garlic

 * Heat up approximately 2 Tbsp of olive oil in a pan

* Saute the onion in the heated up olive oil and cook until it's lightly browned

* Once the onion is browned add in the tomatoes, garlic, and season with salt and pepper to taste. Saute the ingredients until the tomatoes are soft.

* Add a splash of lemon juice and sprinkle the fresh chopped basil (to taste)

* Spray olive oil on a baking sheet and place the mushrooms on the sheet with the bottom side up. (Make sure you clean up the mushrooms, such as taking the stem out if need be)

* Add the ingredients from the pan into each mushroom and top with grated parmigiano cheese. Place the baking sheet into the preheated oven and bake for 12 minutes. 

* ENJOY!!! :)