fbpx
Featured

Meal Prepping 101

Meal Prepping and Planning

Trying to eat healthy seems overwhelming already then add daily stresses of work, trying to squeeze in a workout, having a family, and trying to have a life makes it feel impossible. Let’s face it, many of us having busy schedules, busy lifestyles, weeknight cooking constraints, or plain hunger getting the best of us wanting something now.

In comes meal planning and prepping. Scheduling or putting aside a block of time on the weekend to plan and prep for the week will save your sanity, save you money, save you from making bad choices, help with weight loss or muscle gain, and nourish your body with a healthy balanced meal. Meal prepping also helps you to eat more of a Whole Foods nutritious diet and less processed. You are also able to control what is in your food without the hidden or additional fats, sugars, and processed ingredients in a lot of out to eat meals.

How do you start meal planning and prepping for the week?

Step 1

Plan and schedule. Decide what you would like to have for Breakfast, Lunch, Dinner, and Snacks. This can come through looking at Pinterest, searching online, or from your favorite cookbook. Make sure the meals are balanced and healthy. Then schedule some time that works for you on a weekend to prep and cook for the week, making sure you have plenty of leftovers to carry throughout the week. You might even have a little extra to throw in the freezer as a bonus.

Step 2

Cooking & Prep Time! In the beginning, try to not make it complicated. Keep it simple.

You can do batch cooking, make-ahead full meals, or prepare individual containers of breakfast, lunch, dinner, and snacks for grab and go for each day. You can also incorporate both, which I do to help switch things up and make life easier. I usually have breakfast prepared in individual containers, snacks, and some lunches when I am out and about but I also have Batch cooking done for dinners, optional lunch/snack days on switching things up. You will find out quickly by experimenting which options work best for you and your lifestyle.

Breakfast Meal Prep Ideas

Smoothies-Smoothies-Having cut up fruit, pints of berries, and frozen fruit makes it easy to throw in a blender to make the next day. Usually, a good base of a smoothie is nondairy or regular milk or yogurt, frozen fruit…banana is always my must-have ingredient for potassium and then I will throw another fruit of choice. Fruit is great for fiber, antioxidants, and much more nutritional factors. Then throw in a handful of Veggies like spinach or kale or cucumbers or carrots or beets. Believe it or not, the fruit overtakes the veggie taste if you are trying to incorporate more veggies but not a fan.

Here is an example recipe for one of my go too smoothies.

Pear-Delicious Green Smoothie

1 1/2 cups Unsweetened Almond Milk
1 Banana (Frozen)
1 Pear
1 cup Baby Spinach
1 tsp Cinnamon
1 tbsp Hemp Seeds or Flax Seeds (great for Omega-3s)
1 Scoop of Vanilla Protein Powder (I use Vega One)
Blend all in a blender. If too thick you can add more liquid.

Serving Size -1

Overnight Oats or Cooked Oats-Overnight oats are an easy lazy way to prepare your Breakfast for the week. Throw in 1/2 cup of dry rolled oats & 1 cup of nondairy or regular milk. Then you can stir in yogurt if desired (use less milk), optional protein powder, fresh or frozen fruit, hemp/chia/flax seeds, and even nut butter. If you need a little sweetness you a drizzle maple syrup or chop dates in.

Chia Seed Pudding-Chia pudding is a great quick and easy breakfast to prepare the night before. This Breakfast is chock full of protein, Omega-3s, Fiber, and Antioxidants. If you are looking for a lower carb Breakfast, this a good choice as well. The best starter on making this healthy Breakfast is to add 1/2 cup of nondairy milk, 2 tbs of Chia seeds, 1tsp Vanilla, & a handful fruit of choice. You can also drizzle maple syrup or honey, even diced dates in for added sweetness.

Lunch & Dinner Meal Prep Ideas

Lunch and Dinner are generally easy as you can do batch cooking to have items to throw together and reheat or you can pre-make soup, stews, or meals ahead of time, or both. You can throw different combinations and options in individual containers for your meals on the go this was as well.

Batch Cooking-Cooking sides in batches make life easier and is a lifesaver. You can easily throw sides together with a meal or protein of choice, make a bowl, throw together in a salad, or wrap. The possibilities are limitless and will be so helpful when you get home tired and starved.

  • Oats or Steel Cut Oats (Pre-cook and place in individual containers to have different toppings on each to switch it up)
  • Rice or Quinoa (Great to have on hand to throw in as a side, in a wrap/burrito, salad, or in soup/stews)
  • Vegetables-Roast, steam, or sauté vegetables (Great to have these prepared ahead of time to throw in as a side or pretty much anything)
  • Beans (Having these on hand is a great additional source of Protein and Fiber to have as a side and incorporated in meals)
  • Roasted diced or Baked Sweet Potatoes (Sweet potatoes are very filling, nutritious, high in Fiber, Antioxidants, and are a great choice for any time of the day.) 
  • Fruits-Cut up Raw or Cooked (having fruits cut or prepared are great for snacks, desserts, or to throw in meals)

If you are a meat eater-Batch cooking roasted, baked, grilled, or crockpot-instant pot meats are great to have on hand for lunch/dinners and to throw in anything. If you are not in the mood of cooking, you can always buy a rotisserie chicken to make life easier.

If you want to cut time on cooking or standing over the stove having an instant pot or crockpot will help you be able to multitask and make life easier when meal prepping. Also on lazy days, it is good to have frozen fruits, frozen veggies, frozen or bagged cook rice, or canned items to throw in meals instead of batch cooking.

My usual go to’s for lunch would be a huge salad with beans, veggies roasted or raw, diced roasted sweet potatoes at times or quinoa, and side of high-quality balsamic vinegar to drizzle over. I even throw in everything seasoning by Trader Joe’s or Savory Spice Shop or maybe sprinkle some Hemp Hearts Chipotle or Rosemary garlic hemp seeds. I am also a fan of soups or stews so those are usually my go-to for lunch or dinners as well but I will throw in extra veggies, beans, and quinoa if I am wanting it heartier along with a side salad. Dinner usually would be a bowl of a lot of Batch cooking, an entree I prepared during meal prepping or a large bowl of soup/stew.

Snack ideas

  • Fresh cut of veggies from meal prepping with hummus
  • Fresh raspberries with a little high-quality dark chocolate inside
  • Fresh fruit and nuts
  • Larabar (love they are only 3-5 ingredients)
  • Homemade energy bites or bars
  • Cooked edamame
  • Portion sized Skinny Pop or popcorn
  • Mary Gone Crazy Crackers, Nut Thins, or Pretzel Thins (even homemade crackers) with nondairy cheese or if you eat dairy-laughing cow cheese
  • Apples or banana slices with peanut butter or nut butter of choice

Step 3

Containers & Storage

Having a good supply of containers helps with meal prepping and organizing your refrigerator and organizing your life. You can choose a different variety of sizes of containers, stackable ones, bento boxes, or divided boxes. Glassware is the best as you can easily see the food, they are sturdier, last longer, and you don’t have to worry about chemicals leaching into food. If you don’t want to buy any containers and have plastic ones, that is fine just make sure not to microwave or heat up in the containers.

Step 4

Enjoy

Enjoy the work you put in from the weekend. I understand Meal prepping and planning seems overwhelming, but take it one day at a time. You can always start with meal prepping Breakfast first or snacks, then work on more the next time. I promise you, it will become easier and help you reach your goals along with bringing more healthy eating and less stressed living. Hopefully, this blog has helped to give all you need to slowly get started with meal planning and prepping so you can make life a little easier.

If you have some of your favorite meal prepping or planning tips, please do not hesitate to comment to share.

Also, if you would like to have these helpful tips emailed to you in a pdf booklet or if you would like to sign up for a weekly or monthly meal plan program-please do not hesitate to email me TODAY!

What’s Zapping Your Energy?

Do you feel like your energy is drained by the end of the day? Too tired to work out or be active? You might not know that many every day habits can leave you feeling tired. 

Here is a list of 12 Things that is Zapping Your Energy

1. TOO Much or TOO Little Exercise. Being sedentary not moving your body can make you want to move even LESS! Making time for exercise can get your blood pumping, improve your endurance, improve your mood, and boost your energy. Try walking more stairs, getting outside for a quick stroll, or get up off the chair or sofa every hour. See how you feel. BUT on the other hand, too much exercise could also present a problem. Overtraining depletes our energy reserves, breaks down muscle, and eventually makes us weaker, not stronger. Make sure to take plenty of time off for recovery and add in rest days. (1)

2. SUGAR! If you have done my 7-Day Sugar Detox you know that sugar not only zaps your health, but also contributes to a growing waistline, leaves you moody, and blah. It ALSO leaves you feeling tired. WHY? Sugar provides quick energy, but after pick up, it drops you hard and leaves you looking for more energy. Why is this? It fills your body with empty calories that can make you feel like you’re riding a blood sugar roller coaster leaving you feeling tired. (1)

3. Eating processed and refined carbs. Too many carbs, especially refined carbs can actually cause you to feel tired throughout the day. These might give you a quick shot of energy thanks to the blood sugar rush, but when your body sends out insulin to remove the sugar, it can make your blood sugar level plummet – leaving you tired and drained. (2)

4. Loss of Quality Sleep.  Getting a good night’s sleep is important for your health and wellbeing. Your body needs sleep to fully recover and recharge. You might not realize this, but your body does a lot of things while you sleep, including store memory and release hormones that regulate your metabolism, muscles, strength, and energy levels. Did you know that studies have shown that insufficient sleep can also impact your waistline? Not only does it affect your willpower but a lack of sleep can boost your body’s production of the stress hormone cortisol. When your cortisol levels rise, it causes your body to store fat, particularly around your midsection. So as you see, getting a good night sleep is extremely important.

5. Food sensitivities. One side effect of eating foods that your body is sensitive to includes fatigue. If you think that you might have sensitivities, it’s worth checking with your doctor. Common culprits include gluten, dairy, corn, soy, and eggs.

6. Not Eating Enough. Not getting enough calories (i.e., food) can make you feel tired and so can eating a poor-quality diet without enough nutrients. Make sure to eat more of a whole foods balanced diet throughout the day and do not miss meals. Try NOT on being too restrictive on your eat or consume fewer calories than your BMR (basal metabolic rate) as this will not only deplete your energy but also affect your metabolism and hormones, but not in a good way.

7. Not getting enough protein. Studies show that eating protein boosts your metabolism, and scientists believe this may help prevent tiredness. 

8. Not being Hydrated. Studies show that being even a little dehydrated can make it harder to stay focused and leave you feeling drained. Lack of water can cause you to experience periods of fatigue and low energy as your body tries to function without enough water. If you’re constantly feeling sluggish and tired despite getting a quality night’s sleep, you may need to boost your water intake. Make sure you are drinking a minimum of 8-8 oz glasses of water daily to stay hydrated.

9. Caffeine. Like refined carbs and sugars, these can send your energy up before crashing back down. Not only that but caffeine can take up to 8 hours to clear your system, making it harder to get a good night of sleep, adding to the energy drain. If you keep reaching for caffeine instead of focusing on a good night’s sleep you could be throwing off your natural sleep cycle.

10. Stress. Feeling constantly stressed can definitely deflate your energy, both mentally and emotionally. Just another reason it’s important to have (and follow!) a plan for managing stress. 

11. Being in a negative environment. It’s possible to “catch” the moods of the people around you, but being aware of it can help lower your susceptibility, as can finding things that make you feel positive! (3)

12. Underlying Health Problem. (4) Your fatigue feeling could be more than just tiredness. If you are having constant fatigue, extreme lack of energy, or even falling asleep a lot during the day. Make sure to always check in with your physician first as you might have an underlying health problem you are unaware of or might be under the weather.

Bottom line, make sure to move your body, eat a healthy whole foods balanced diet, stay hydrated, watch your sugar-caffeine-processed foods, get quality sleep, and surround yourself with a positive environment. Your energy should quickly return. If it doesn’t, make sure to see your physician to rule out any underlying health problems or issues.

At Erin Wheless Wellness, I believe that your results are all connected – sleep, stress, nutrition, fitness, mindset, and more. 

If you’re looking to boost your results, check out my tiered package services for my Wellness programs

👉🏼TIERED SERVICES or Book a 15 min Discovery Call to see what other services I have or to create a custom package just for you. =>> BOOK NOW

Make it a great day!

Client Spotlight

Client Transformation ALERT!

Let’s meet today’s fantastic transformation client. Barbara came to me a few months after the shutdown last year. She felt lost on what to do after CoVid hit because she could not do her Yoga or Tai Chi classes since the shutdown. In addition, she was looking to lose weight, particularly in her midsection, to improve her stability and tone.

She had not done strength training as much but was familiar with stretches and yoga. So she picked up doing strength training with me 3 days a week, walking every day, and yoga once or twice a week.

For a woman in her 60s, she has impressed me each week by crushing Personal Best each week (9 on one day), being able to perform challenging and advanced moves like a champ, and all while staying committed, not missing a beat. We also incorporated healthy habits in her daily routine to increase her performance, health and transform her into a better version of herself.

Over the year we have worked together, she has lost a whole size or more (her leggings were too loose.😬). She has gained muscle while losing fat, gained strength, stability/flexibility, looking toned, energy has increased, and reduced that jiggy midsection she wanted to eliminate. These outstanding results were ALL done with NO Restrictive or Fad dieting but on being active, strength training, and being mindful of your eating while still enjoying her wine and treats. 

She is another client of mine who is living proof that age is ONLY a Number. Heck, she could kick my butt on a few workouts. But, it only shows you that you can accomplish anything regardless of your age, fitness, or health level.

 “Erin works with care with me as an individual and tailors my workouts to meet my needs. She also recommends modifications to specific exercises. She is very attentive to proper form. Erin is also very knowledgeable about nutrition questions. She is truly a blessing for anyone interested in getting into shape and feeling healthy and strong!” Barbara M

Feeling lost? Do you need Motivation, Accountability, or Help on your Goals? Message me today at erin.wheless@gmail.com or book a 15 min Discovery Phone Call to ask any questions or concerns you may have. As a Wellness & Transformation Coach as well as an Online Fitness Trainer, I can help you reach your GOALS and get your LIFE Back!

CURIOUS about my services and Wellness app? Did you know you can also TEST Drive my App and Program for FREE for 7 Days, NO STRINGS ATTACHED!

Power Walk into Healthy Benefits

Are you looking to increase your endurance and cardiovascular but also want to lose weight? There is a debate that running or jogging trumps walking for fat loss, BUT have you ever tried Power Walking?

If you have bad knees or are unable to jog or run, well look no further than trying to Power Walking. Power walking is done by using a brisk walk speed of 3.0-5.0 mph and pumping your arms.

Did you know that power walking burns the same or similar number of calories as running or jogging? You heard me correct, power walking at 4.5 mph for one hour would burn the same as jogging at 4.5 mph for one hour. (1)

If you are starting out Power Walking, start by doing intervals of normal walking pace and then increase your speed for 1-2 minutes and then reduce speed for a minute. Then REPEAT. Each time you increase your speed try the next round just a little faster or longer time or you can even add inclines in during your Power Walking. You can increase the effectiveness if you are walking on an incline and making sure you are pumping your arms.

Here are some great benefits to adding Power Walking to your weekly routine.

  1. Cardiovascular and Endurance -Walking at a fast pace will improve your cardiovascular, bringing up the heart rate into the fat buring and endurance zone, strengthen your heart, and even help lower blood pressure. It gets your heart pumping stronger and faster, moving oxygen-rich blood more efficiently to all the muscles, organs and tissue throughout your body. (2)
  2. Helps SHED those Pounds-Power walking just for 20-30min for at least 3 days a week, along with a healthy diet is an effective way to lose weight. Did you know that you could burn off off approx 564 calories an hour? (at a 4 to 5 mph pace). (3)
  3. Strengthen & Tone your Muscles– When performing power walking you will be working and toning the glutes, thighs, calves, hips, shoulders, upper back and abs. Increase the incline and you will get those legs, glutes, and core really working.
  4. Great for Beginners– Power walking can be performed by all ages and for anyone at any fitness level. It is a lower impact cardio exercise than doing running, jogging, HIIT, or Tabatas.
  5. Easy on the Knees and the Body– Power Walking is a lower impact exercise than running or jogging in which is easier on your body and reduces the risk of injuries.
  6. Reduces Stress and Anxiety – Just like a runner’s high, power walking can release endorphins, in which helps ward off anxiety, reduces stress, and can help boost self-esteem.
  7. Great for Joint Health– Just like walking, Power Walking can help protect your joints, including your knees and hips. Your muscles and joints become more flexible, and the stress on your knees is significantly less than if you’re pounding the pavements jogging or running. It also can help lubricate and strengthen the muscles that support your joints.

TIP-As with walking, jogging, or running make sure you invest in a comfortable pair of shoes and buy shoes for your gait. Pick shoes that have well-cushioned heels and arch support. Make sure to warm up at a walking pace for 5 minutes, keep good posture, and always stretch afterward. AND HYDRATE.HYDRATE.HYDRATE

If power walking or speed walking is not for you and you prefer just walking at a normal pace, then look at my previous blog Walking into Surprising Benefits to see the amazing benefits you get in just getting out and walking.

Bottom line, if you are looking to break your plateau and looking for a way to boost your cardio fitness try adding power walking into your routine.

You should not rely on this information as a substitute, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. None of my services shall be used to diagnose or treat any health problem or disease. I cannot and do not provide medical advice. You should seek prompt medical care for any specific health issues and consult your physician before altering your diet or starting any fitness program

Bloat Be Gone

We have all been there, myself included. You wake up with your stomach not poking out as much, and by the end of the day, your gut has expanded beyond belief to the point uncomfortable. Even miserable.

Bloating is a condition where gas released from the breakdown of foods builds up in your stomach and intestines instead of passing out of the body. It can lead to abdominal pain, constipation, digestive disorders, etc. 

Did you know that women tend to experience more bloating than men? (1) So girls, it’s not all in your head.

Bloating can be triggered by various reasons. Here are some ways to reduce or eliminate bloating and feeling lbs lighter.

SLOW DOWN, Start eating slowly and make sure to chew your food better with every bite. Doing this reduces the amount of air you swallow with the food (which is a cause of bloating), and it also helps you not overeat since it takes time for your brain to signal it’s full. Overeating will also lead to bloating. Eating slowly is a great way to practice eating more Mindfully.

Reduce any Food Sensitivity or inflammation. Try to find out your food sensitivities and eliminate what is bothering you. If you are unsure, try doing a low FODMAP diet and food journal. What is FODMAP, you ask? Well, it stands for (Fermentable Oligo-, Di-, and Mono-saccharides, and Polyols.). They are a group of short-chain carbohydrates found in certain foods that usually trigger bloating and digestive distress. (2) Most common food sensitivities that increase cause bloating are dairy, gluten, Artificial sweeteners & sugar alcohols.

You can click below to get a 7-day low FODMAP Meal Plan diet for you to try.

Improve your Gut Health. Keeping your gut health balanced and happy is essential to your overall health and wellbeing. Ways to improve your gut health is making sure to improve your sleep, reduce stress, add digestive Enzymes and Pre/Probiotics.

What are digestion enzymes and pre/probiotics, you may ask? Digestive enzymes play a crucial role in breaking down the food you eat. These proteins speed up chemical reactions that turn nutrients into substances that your digestive tract can absorb. You can get digestion enzyme supplements or powders, but you can also found nature sources like honey, papaya, mangoes, bananas, avocado, and fermented cabbage like kimchi or sauerkraut.

Adding prebiotic and probiotic supplements to your diet may be a great way to improve your gut health. Prebiotics helps promote the growth of beneficial bacteria in the gut, while probiotics are live good bacteria. They both help to keep a balance between the good and bad bacteria that live in your gut. This can help reduce symptoms of gas and bloating. (3)

Probiotics can be found naturally in fermented foods such as yogurt, kefir, sauerkraut, tempeh, kimchi, miso, kombucha, and pickles. (4)

Reduce carbonated drinks and chewing gum, which causes cause bloat from the gas within the carbonation. Also, chewing gum can lead to swallowing air which will produce bloating.

Stay Regular. Make sure you are staying regular and not constipated. If you have a problem staying regular, make sure you get in more soluble fiber, stay hydrated drinking plenty of water, and stay active. HYDRATE. HYDRATE. HYDRATE 

Reduce Sodium Intake. Not only is eating a diet high sodium foods not as healthy, but it also has you retaining more water weight, which shows a false increase on your scale. Did you know that a study at John Hopkins showed that gastrointestinal bloating could happen when you eat a diet high in salt? All they reason to be more mindful on the amount of sodium in the foods you eat.

Reduce foods that give you Gas. Certain beans and legumes are known to cause gas. Not to mention, cruciferous vegetables such as broccoli, cauliflower, brussel sprouts, and cabbage can also lead to bloating. One of the main reasons these foods are higher on causing gas and bloat is their higher fiber intake. If your daily fiber intake is low, try eating fewer servings until you slowly increase fiber intake. Doing this will help reduce the bloating of these foods. (4)

Peppermint oil or Peppermint. Did you know that Peppermint can help reduce muscle spasms in the digestive tract that may be caused by bloating? Peppermint oil is effective against bloating and other digestive symptoms, at least in IBS patients. (5)

Do you have problems with bloating? Do you feel like your belly expands a lot by the end of the day or after you eat? 🙋🏼‍♀️ Do you feel like you have food sensitives? I do; I know my body doesn’t act kindly to me if I have anything that has dairy. What are your struggles?

Bottom line, you can reduce bloating by eliminating trigger foods or food sensitivities out of your diet, improve your gut health, and applying simple diet and lifestyle changes. However, if your problem persists, always contact a doctor to ensure no severe issues or medical conditions.

Client Transformation

For today’s Client Transformation, I want to brag about my mom. I started working with her in October 2019 after realizing that she could not get up by herself when she was on the floor. As a daughter, this worried me as I kept thinking, what if she had fallen and no one was around. Since I was starting my new career and venture, I decided right then and there that she would be my beta tester on workouts, program, and my wellness app. I figured it would be a win/win for both of us.

She hadn’t workout nor ever done strength training before. She had been on a few yo-yo diets in the past where she had lost weight, but she had lost a lot of muscle, making her arms softer than before, and gained weight in her midsection. Her upper body strength was very weak, and she also wanted to get healthier.

Over the last year, she has gone from not being able to get up off the floor by herself to now being able to get up all by herself quickly. She was unable to do tricep kickback with 3lbs, and now she does multiple sets with heavy weight, not to mention she can do 40-50 total tricep dips on a given day, & she can hold a 1 min plank. She can do a hollow hold, Russian twist, or any core exercise I throw at her like it is nothing. She has hit numerous of PRs. She has even lost inches where she has gone down a size, and now she complains the new size pants are loose. Who wouldn’t love to have that problem? Her arms that were flabby and loose are now tone and smaller. She has been like a little girl screaming & excited that she now can wear short sleeves again. She did all that without restrictive dieting, no low carb or macro counting, or crazy workouts.

She went from not working out to loving strength training, not to mention the energy and strength she has gained. Even before Covid, she didn’t feel comfortable in a gym setting, nor did she like having to work out at a particular time. She has loved not having to worry about going to the gym and enjoys working out whenever and wherever she wants at her convenience.

She is a true warrior and is an inspiration to us all. She is living proof that age is ONLY a Number. At 78, she has amazed me from where she started to the level she is at now makes me smile and proud. It only shows you that you can accomplish anything no matter your age, your fitness, or health level.

” About a year ago realized that I was out of shape, had flabby arms and an increased waistline and abdomen. I could not get off the floor without pulling myself up with a chair or sofa! I had tried losing weight several times and even gotten my weight down, but felt that I needed exercise at my age. Erin Wheless started working with me to help me build up my strength in my arms and legs. Over the course of the past year, she has slowly helped me build my strength so that now I can get off the floor by myself, my arms have become more toned, my legs are stronger and my waistline has slimmed down. She has slowly changed my life with exercises that I can now do online instead of going to the fitness center. She has a calming demeanor when I’m hard on myself yet has a way of encouraging me that makes me want to achieve more. Thank you Erin for helping me feel good and look better than I ever dreamed I would at my age! ” -B Moss

Do you need Motivation, Accountability, or Help on your Goals? Message me today at erin.wheless@gmail.com or book a 15 min Discovery Phone Call to ask any questions or concerns you may have.

You can also TEST Drive my App and Program for FREE for 7 Days, NO STRINGS ATTACHED!

Eating Healthy on a Budget

I know it seems complicated to eat healthy when all the healthy options are so expensive and processed food is so cheap.

What if I told you that you could eat healthy on a budget that will save you time and money without sacrificing flavor?

Here are some helpful tips on being able to eat healthily without breaking the bank. 

SIMPLE TIPS TO EATING HEALTHY ON A BUDGET:
  • Always plan your meals & prep for the week. Stick with those ingredients for those items on your grocery list
  • Choose cheaper protein sources like edamane, lentils, chickpeas, beans, eggs, quinoa, canned tuna or salmon, chicken thighs, tofu, or ground turkey.
  • Try eating meatless meals once or twice per week. 
  • Use frozen fruits & veggies. Eating produce out of season can be expensive. Frozen veggies and fruit taste fresher than canned and can help reduce food waste.
  • Stock up on low sodium versions of canned tomato sauce, diced or stewed tomatoes, beans, green beans, boxed broths, salsas, etc are great to throw in any meal and cheap.
  • Buy Whole Foods & produce when it’s in season. Produce is cheaper when you buy it in season; better yet, use a co-op with a local farmer on getting weekly boxes of fruits and veggies. Some have where you can purchase meats, cheeses, milk, and baked goods. You will find they are fresher as well.
  • SALES. Check for weekly or daily deals or use coupons.
  • Shop the outer section of the stores. Stay away from the inner aisles of the grocery store or the end of aisle sections.
  • DON’T BUY GROCERIES WHEN YOU ARE HUNGRY!
  • Buy spices, beans, oats, or rice in bulk.
  • Cook more at home for breakfast, lunch, and dinner. Premake breakfast like overnight oats, egg bites, or smoothies on the go. Lunch can be wraps, sandwiches, salads, soups, or leftovers. Eating less out or on the go will save money and is healthier as well.
  • Batch cooking. Make meals or side items in large batches for leftovers or to throw in for meals.
  • Buy generic when you can. Believe me; it tastes as good as the name brand for a heck of a lot less price.
  • Cook up what you have already in your refrigerator. Try to challenge yourself using anything that is about to expire in your next meal. Have fun with the creativity. I usually have a day later in the week I call clean-out frig meals. Make me feel like I am on an episode of Chopped.
  • Cut out sodas and juices. Drink more water or make flavor waters.

Some great ideas of meals that can be budget-friendly are bowls (throw in any grain, protein, veggies, sauce, or seasoning), tacos or burritos, pasta dishes, soups or stews, stir fry, and casseroles. 

The bottom line, eating healthy on a budget is possible, and you do not have to sacrifice your taste buds either. There so many recipes and meals you can whip up that are budget-friendly. Try to slowly incorporate some of the helpful tips in your weekly routine and see what you think.

Need help with healthy recipes or meal planning? I can HELP! Email me or book a 15 min FREE Discovery call to find out how. 

What is Online Training & Coaching

What is Online Training? Why is Online Training and Coaching the New Way to Fitness & Wellness?

I know you are probably skeptical about Online Personal Training & Coaching. You have heard about it but confused and unsure what it is all about, correct?

Did you know that the perfect harmony of reaching optimal health and also obtaining your fitness goals fast is through specific coaching and guidance? This is through training your body and mind, not just workouts. Doing this will help transform your body, peace of mind and help you gain a fulfilled and happier life into a better version of YOU.

So what is Online Training and Coaching, and what are the Benefits?

Convenience & Flexibility. Work out on your schedule. Online Training gives you the freedom to work out anywhere, anytime, and at a schedule that works for you. No more missed classes, missed personal training appointments, or waking up early trying to race to the gym. You can wear whatever you want, at whatever time that’s convenient, and with whatever equipment you have at the comfort of your home’s privacy.

Cost-Effective. You still get a professional fitness trainer’s benefits with the hand on experience of having a structured, customized workout program designed each week tailored just for you. You get MORE motivation & accountability from a coach to push you to reach your goals, but you also get a customized mobile app to use anywhere. My Wellness app gives you the ability to sync the app with your Heart Rates devices like IWatch or FitBit and sync your nutrition from MyFitnessPal with your Macro & Calorie Goals I have set for you. You get 5-6 custom-tailored workouts, a variety of meditations, on-demand workouts you can do besides your scheduled workouts I have arranged, message me 24/7 within the app, get ongoing support, and with a cost-effective package. Depending on your package, you get will also get Nutrition, Habit & Mindset Goals, and coaching call sessions.

How is it cost-effective? If you add up the cost of $60-$100 per session that you pay a personal trainer, the cost of receiving recipes & meal plans per month, and the cost of a health or wellness coach for the coaching services and call sessions, you would pay thousands a month.

You get everything bundled together in an excellent package. Still, you also get MORE accountability and motivation with an online trainer as your coach; that’s me, can watch your every move with your Fitness, Nutrition, & Wellness goals. You can also see your stats, history, and PRs easily. Even better, you are also able to message me at any time through the app. This means you get more bang for your buck!

Don’t like or feel safe at the gym? If you feel intimidated going to the gym, feel shy, or a beginner feeling overwhelmed on where to start in a fitness program. By using an online health and fitness coach, there are no excuses for being timid or embarrassed. You can enjoy logging on at your comfort level and at home.

Prefer being at the Gym? No problem, you can take your Online Training and Coaching with you at the gym where you can have access to a wealth of fitness programs with all the equipment your gym offers as well as your home or outdoors for when you want to switch things up. Your coach can tailor your workouts to whatever equipment and wherever you are working out.

I know what you are thinking, can’t I just get anywhere online workouts for FREE or next to nothing? What makes your program or online Training different? First, it’s not a one-size-fits-all. Just getting online to find exercises or doing your gym’s online classes are not custom-tailored for you and your goals. You also don’t get the modifications you need. Know if you are working your muscles correctly and strategically in scheduled workouts. You also don’t get a coach’s accountability to push you and keep you motivated and guide you through all the way. Think of it as getting Health, Wellness, & Fitness all at your fingertips 24/7. This information will be a valuable resource as you continue your pursuit of optimum health and wellness.

Whether you are working out at the gym, at home, or traveling on the go, I can help you. I can custom-design workouts for the gym, at home, limited time on the go, or while traveling with the available equipment.

Time to stop spinning your wheels and getting nowhere but feeling frustrated and overwhelmed.

Stop trying to figure out your workouts and get them custom-tailored just for you, bringing you a step by step exercise plan with guided instructions, pictures, and videos that will get you started on your fitness journey, transforming you inside and out to a better version of YOU

Take the guesswork out of your Health & Fitness goals. Sign up TODAY for a 7-Day FREE Trial of my Wellness app to TEST DRIVE my Online Training and Coaching programs.

If you are still skeptical or have concerns about my online coaching and have any questions, please do not hesitate to email me or book a FREE 15 min Discovery call.

Foods High in Calcium

We all know that Calcium is essential for our health.

In fact, did you know that you have more Calcium in your body than any other mineral? This critical mineral makes up much of your bones and teeth and plays a role in our heart health and muscle function.

The recommended daily intake (RDI) of Calcium is 1,000 mg per day for most adults, though women over 50 and adults over 70 should get 1,200 mg per day. (1)

Unfortunately, many people don’t meet their calcium needs through their diet and try to supplement to make up for it.

But there is good news! Did you know there are plenty of other food sources you can eat that are high in Calcium or have a decent amount for you to be able to reach your intake goals for the day?

You know that dairy is an excellent Calcium source, but there are nondairy foods rich in the mineral.

Here are some foods you can incorporate into your daily routine that are excellent sources of Calcium.

  • Dairy Products from cheese, milk, yogurt.
  • Broccoli Rabe or Broccoli offer a high source of Calcium. Broccoli Rabe, a cousin of Broccoli has 100mg of Calcium, and one cup of Broccoli with 87 mg of Calcium. (2)
  • Beans or Legumes. Not only are beans high in fiber, protein, and iron, but they offer a great source of Calcium as well.
  • Tofu or Edamame. Tofu is an excellent source of Calcium. The Calcium content varies depending on the firmness and the brand but can range from 275–861 mg per half-cup. Edamame is a great snack or great in dishes. One cup of edamame contains 98 mg of Calcium and is a high-quality protein with all nine essential amino acids. (4)
  • Dark Leafy Greens. Eating more dark leafing greens like kale, spinach, collards, bok choi, and mustard greens are not only high in iron and antioxidants but high in Calcium. They are ranging from 100mg-266mg of Calcium.
  • Oranges or Fortified Orange Juice. Oranges are high in vitamin C, an antioxidant that helps strengthen your immunity, and is also a good Calcium source.
  • Seeds. Seeds like chia, sunflower, poppy, or sesame seeds are good options to increase your calcium intake. Chia is a powerhouse for also an excellent protein source and great Omega fatty acid source. (2)
  • Nuts-especially Almonds. Almonds pack the highest in Calcium for all nuts. Just 1 cup of whole almonds contains a whopping 385 mg of Calcium. (4)
  • Sweet Potatoes. Believe it or not, sweet potatoes are high in potassium, antioxidants, and Vitamin C and high in Calcium.

Now you can easily meet your calcium needs by eating from the Whole Foods list above, including with dairy. Try to aim to consume 2 or 3 servings of plant-based Calcium per day in your everyday routine.

This site offers health, fitness, and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.

Setting Your 2021 Goals

It’s a New Year and a clean slate. This is the time everyone thinks of resolutions and goals for the new year. This is when everyone starts to look to improve their diet into a healthier one or even want to lose weight. Others may be working on stress management or even improving their financial gain by cutting the unnecessary weight in their budget.

Achieving your goals probably will not be easy if you set unrealistic goals for your self and allow self-sabotage. Resolutions made on New Year’s Day are often in the trash bin by Valentine’s Day. But this year can be different if you learn how to set realistic goals that can be achieved for a lifetime.

Before working on your 2021 Goals, make sure to write down to evaluate or take stock of everything you accomplished in 2020 and everything you were grateful for this year before going into the new year.

If you want to work on being healthier or lose weight, then reduce the urge to do them all or nothing approach or crazy wack diets that are very restrictive.

Looking to Get Healthier?

  • Slowly add healthier options in your diet and slowly reduce unhealthier ones like incorporating more wholes foods and reducing heavily produced foods.
  • Start adding slowly each week ways to be more active. Taking stairs more, walking during your break, standing more every hour, reduce TV sloth time laying on the sofa, or get outside to do something fun. Aim to add one cardio exercise in a week and strength training to eventually get at 3 days strength training 3-4 days cardio along with a stretch or yoga day.
  • Add in some “Me Time” and self-care.
  • Slowly reduce alcohol and sugar consumption. You don’t have to eliminate it; reduce your portion, and even replace it with healthier options.
  • Water consumption-Start consuming more water daily. Depending on your activity level, make sure to follow the recommended daily guidelines on hydration. You will need more if you are working out and outside in the heat. Strive for 10-12 (8 oz glasses) a day. Start drinking a full glass of water upon waking, along with meals and in between meals. Always stay hydrated during workouts.
  • Incorporate more fruits and veggies in a day. Eat at least 2 cups of fruits and 3 cups of vegetables daily. Try to slowly increase your serving size to get up to the daily recommendation.

Looking to Reduce Stress?

  • Slowly work on scheduling more ME time for yourself each day. Start for 1 min a day, then 3 min, then 5 min and eventually work up to 30min to an hour of ME time and self-care to be able to decompress and recharge.
  • Focus on your breathing. Start taking a few moments each day to focus more on your breathing. When we get stressed, upset, or focused, we tend to hold our breath, or our breathing becomes erratic. Take 3-5 mins a day or a few times a day to inhale through your nose for a 3 count, hold, and then take one big exhale out through your month.
  • Be more mindful, and take time to pause by staying in the present moment more each day. If you are eating, step away from the computer or TV and enjoy your meal, savoring every bite. If you are walking or with family, be more mindful by putting down your phone and enjoying the scenery or company.
  • Take up the practice of Yoga or go for walk. Yoga or walking are great ways for reducing stress and being able to pause from the craziness in your life.
  • Get outside to enjoy some fresh air and scenery.
  • Take time to read a good book or listen to an audiobook away from any distractions.
  • Listen to some good music and break out in a dance. Dancing and listening to music can release feel-good endorphins.
  • Stop trying to do everything and put too much on your ToDo list each day.
  • Start Journaling. Journaling like mediation forces you to stop and pause in the now. Take a few moments each day to journal down 3 things you are grateful for, 3 three things you can do to make today great, and an affirmation-something positive about yourself.

Want to Workout More?

  • Start adding slowly each week ways to be more active. Taking stairs more, walking during your lunch break, standing more every hour, reduce TV sloth time laying on the sofa, or get outside to do something fun. Aim to add one cardio exercise in a week and strength training to eventually get at 3 days strength training 3-4 days cardio along with a stretch or yoga day.
  • Add more Strength Training in your routine. Besides looking and feeling great, and there are many excellent benefits that you can receive from strength training consistently. Strength training can help you get stronger, look, and feel better with just 2-3 short workouts each week. You can do strength training with free weights such as dumbbells, kettlebells, barbells, weight machines, or even with no weights with TRX Straps or your bodyweight.
  • Stay active & MOVE More. Try to incorporate more ways in being active like walking, running, jogging, biking, taking stairs, etc. Doing more cardio activities increases your cardiovascular, helps reduce blood pressure, reduces stress, and boosts your mood. (1)
  • Try Yoga or Incorporate Stretching. Besides with helping reduce stress, Yoga is something that is great to incorporate in your routine. Yoga poses work by stretching your muscles. They can help you move better and feel less stiff or tired. Stretching helps improve your flexibility, reduce stress, help prevent injuries, and improve posture.

Need to Improve your Financial goals?

  • Look over your monthly spending and cut the fat, so to speak, on unnecessary expenditures. Even if it is a little here and there, it will add up to reducing monthly costs. Did you know that spending only $5 additional a day (the price of a fancy latte) can cost you $150 a month?
  • Double-check on monthly subscriptions or services you no longer use but are still paying.
  • Meal Plan & cook more at home. Not only does this help you stay healthier and lose weight, but it also reduces stress and saves money. So you are hitting all goals; you can batch cook

Need to Work on your Time Management?

  • Top 3 ToDos-Make a list of your Top 3 Priority ToDo’s. Put it down on your planner or at the top of your ToDo list with the top 3 ToDos you must get done for that day. Then add other to-dos you will like to get done after the top 3’s.
  • Start with the Easy Stuff 1st-Think of the items on your list you knock off in the next 15 to 30 minutes. Returning emails, make phone calls, or so on. Creating a smaller list of tasks on your to-do list will help you reduce the feeling of being overwhelmed and reduce your anxiety level.
  • Prioritize-Write down your to-do list the day before. Start with prioritizing deadlines when writing out your ToDo for the day or week. For tasks with shared deadlines, order them by magnitude, putting the bigger items on top. 
  • Get Assistance- Look at your ToDo’s and see what item a spouse, child, family member, or co-worker can help take off your plate.
  • Set a Time for your ToDos-Give yourself set block of time to work on each ToDo list. Plan for 30 or 45 minutes, something you can commit to work on and complete each item.
  • Carve out a Chunk of Time with no Distractions-Try to put down on your phone or calendar a set of times that you will work on completing on ToDos. Put your phone away; don’t check emails and text messages frequently, nor scroll on social media during this time. This will help you stay focus and get the work done without distractions. 

Sustaining Healthy Habits is a lot about mindset. It takes 3 weeks of performing a routine for it to become a normal habit. So be patient with yourself and take things one day at a time. YOU’VE GOT THIS!

Remember, the past has passed, so learn from 2020 so you are ready and prepared for 2021. Don’t just wish for a great year this year; MAKE IT a GREAT ONE. Here is to the New Year. Wishing you a happy and wonderful New Year

You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. None of my services shall be used to diagnose or treat any health problem or disease. I cannot and do not provide medical advice. You should seek prompt medical care for any specific health issues and consult your physician before altering your diet or starting any fitness program

Metabolism Boosting Foods

Feeling like your Metabolism is sluggish or sleeping? Here are some Foods that can Help Boost Your Metabolism

  • Eat More Avocado-Did you know that Avocados Boost Metabolism and Exercise Endurance? The protein in this delicious fruit contains all 9 essential amino acids, plus heart-healthy omega-3 fatty acids. It also has plenty of healthy monounsaturated and polyunsaturated fats that help boost your metabolism and keep hunger at bay. Try adding avocados in your smoothies or with your eggs & on toast for breakfast. You can also swap out mayo for avocado in your sandwiches or your meals or salads. (1, 2)
  • Increase your Protein-Rich Foods. Eating foods high in protein, such as lean meats, fish, eggs, dairy, legumes, nuts, and seeds could help increase your metabolism for a few hours. Not only can protein-rich foods help boost your metabolism, it also helps maintain muscle mass.
  • Eat more foods high in Iron, Zinc, and Selenium-Foods rich in iron, zinc, and selenium promote your thyroid’s proper function, which helps maintain a healthy metabolism. You can incorporate foods like meat, seafood, legumes, edamame, nuts, and seeds into your daily menu. (3)
  • Chili Peppers-Studies show that eating spicy foods like chili peppers may help speed up metabolism. Due to the chemical Capsaicin found in chili peppers, it may boost your metabolism, increasing the number of calories and fat you burn. Try spicing up your next meals with chili peppers for flakes, sauces, or a mixture of spice blends.
  • Legumes-Beans/Legumes, such as lentils, peas, chickpeas, beans, and peanuts, high in protein compared to other plant foods. They are also high in fiber and certain amino acids, which can have metabolism-boosting properties. Try adding more legumes in your meals, salads, soups, stews, blending up in dips.
  • Nuts-A small handful of nuts are great as a snack and are high in protein. Pumpkin seeds, in general, are not only high in protein but also in iron and magnesium.
  • You can also add nuts in your salads, on top of chia puddings or overnight oats, in smoothies, and your next meals.
  • Eggs-Eggs are low in calories, but they’re an excellent protein source and some healthy fat to help stave off hunger. This popular breakfast go to doesn’t just make for a filling breakfast; it can also speed up your metabolism! Eggs don’t have to be for breakfast anymore; try switching up your meals, including eggs.
  • Green Tea-Did you know that a cup of green tea has a hearty serving of antioxidants? Studies have found that drinking green tea each day can increase your body’s fat metabolism. (4)
  • Quinoa & Whole Grain-Unlike refined grains, whole grains contain fill-you-up fiber, are anti-inflammatory, and may be beneficial for weight management. Quinoa, in particular, is also high in protein. Don’t be scared of whole grains or quinoa because they have carbohydrates. Incorporate more in your next salads, as a side, with one-pot meals, and even make a bowl.
  • Leafy Greens-Kale & Spinach are one of those veggies you know you should eat more of but unsure. These greens are packed with vitamins, antioxidants and are also rich in iron, which speeds up the metabolism. Try adding fresh kale or spinach to your morning smoothie in the morning or your salads, soups, stews, or as aside.
  • Flaxseeds-Flaxseeds are another fiber powerhouse known to boost metabolism and overall health. They’re also rich in protein to keep you full between meals. This seed is also a great source of Omegas. Try adding ground flaxseed to your morning smoothie, overnight oats, oatmeal, or baked goods.
  • DON’T EAT BELOW 1200 Calories. Also, make sure to never eat below 1200 calories and eat a balance Whole Foods diet with less processed food.

Make sure to cut back on the following when it comes to metabolism.
▫️Processed Foods
▫️Refined & Simple Carbohydrates
▫️Alcohol
▫️Sugary Beverages

If you need help with your energy levels, weight, or on getting your life back, contact me for a 15 min FREE Discovery Call session to see how I can help you.

Want a FREE 7-Day Hormone & Metabolism Balancing Meal Plan to help you feel your best and flood your body with nutrients? Click on my FREE 7-Day Meal Plan to help get your hormones in check, boost metabolism, and eat more of a Whole Foods balanced diet. The meal plan comes with colorful recipes, nutritional facts, meal plan for the week, and a grocery list.

You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. None of my services shall be used to diagnose or treat any health problem or disease. I cannot and do not provide medical advice. You should seek prompt medical care for any specific health issues and consult your physician before altering your diet or starting any fitness program