¼ cup of crushed nuts of choice & crushed cinnamon somersaults
3 tablespoons of butter or coconut oil-softened or melted
2 tsp of cinnamon
¼-½ cup of peanut butter or almond butter
¼ cup of dark chocolate chips or chunks
1 tablespoon of coconut oil- for melting
2 tsp of vanilla
1 tsp of almond extract-optional
Crushed M & M’s- optional
Preheat the oven to 350 degrees. Combine the crust ingredients and press into a parchment lined dish. You can add a little water if needed or wet your hands to form.
Bake the crust for 10 minutes and let cool. Spread the peanut butter over the crust and place in the freezer.
Melt the chocolate in the microwave or stove top. Add the extracts, and pour over the peanut butter layer. Add crushed M & M’s if you would like! Place in the freezer until the chocolate is hardened and cut into squares. Store in the freezer or the fridge.
This is a nice alternative for a vegetarian meal. Something different for the Lenten season as well.
1 bag of riced cauliflower
½- ¾ cup of finely chopped white mushrooms
1 small diced onion
3 tablespoons of taco sauce
2 tablespoons of chili or taco seasoning
1 small diced tomato
2 ounces of cream cheese
2 tablespoons of nutritional yeast or ¼ cup of cheddar cheese
Chopped peppers or jalapenos or crushed red pepper- optional
Microwave cauliflower for about 3 minutes and squeeze excess water out ( i use a nut bag).
Spray a skillet and cook the mushrooms, onion, cauliflower rice and peppers if using on medium heat until browned.
Add the cream cheese, tomato, taco sauce, seasoning to the mixture. You can add ore taco sauce or a little water if it’s too dry. Let it simmer to thicken up.
Make a lettuce wrap or a carrot wrap. Top with sour cream.
Notes~ I made a chili from my leftovers. I added some tomato sauce and paste. You can also make nachos, spread some tortilla chips on a parchment paper lined baking sheet. Top with mixture and cheddar cheese and bake for 15 minutes on 350 degrees.
I have been thinking a lot lately about how I got where I am~ and how I have stayed here. I have worked so hard to lose my weight & work harder than I imagined to keep it off. We hear the words “ DON’T QUIT” all the time, so much that we really don’t take them seriously. NOT QUITTING is how I got to where I am today-along with many of my clients. Many of us have lost weight, some of us over and over.The people who have kept it off are consistent in their exercise & eating plan-forever. The reason so many have gained the weight back is because they wanted to try a different “diet”, take a break, or use excuses.
**The day you quit means another day you need to start over~until one day you realize you are tired of the cycle of feeling sluggish. Consistency forms habits that lead you to long term success
There are days that I would like to sleep in rather than getting up to exercise or enjoy some ice cream- and I do on occasion.
What keeps me going?
We all have a love-hate relationship with scale. It could bring us from a super high to a low in a matter of one day. I weigh in every day to monitor my progress, keep me accountable and motivate me- either way. This winter I have been trying to achieve a goal of 150 pounds, which I accomplished last week! This is extra motivating for me!
I have lost over 120 pounds before my son was born 19 years ago. The reason I have maintained this loss for all these years is because I STILL work hard every day without quitting! I have learned so many techniques, skills, and motivational tricks for myself as well as my clients.
How can I help as a Certified Health Coach & trainer?
I can help identify what’s standing in your way of losing weight
Focus on individual’s goals, listening to clients find answers to their own answers
Identify how and why you might be emotional eating
Keep clients motivated & accountable
Focus on long term success & set up menu plans
Passionate about helping others reach their goals and finding success.
How following my menu plan has worked for me~ and why
How much time do you spend planning, preparing & shopping for food? Implementing a planned menu has been so beneficial to my sustained weight loss as well as lowering my stress! My plan is simple and it includes eating a variety of real food, focusing on weight loss. It is not based on any specific diet. Over the last 18 years, & trying all different diets I have learned what has worked to keep the weight off!
Why having a planned menu has been advantageous for myself as well as my clients.
I have experienced less stress regarding shopping, recipes, & ingredients. It is more convenient to prepare meals that are already planned out.
I was less tempted to get take out or go through the drive- thru. When I had a plan
I didn’t find myself thinking about food all day.
I have more control with what I’m eating.
I have Increased time in my day and week.
I aimed for a variety of options and maybe even tried new food!
TIPS FOR THE PLAN:
Pay attention to serving sizes~ portion control is still very important!
Snacks should be limited to 1x a day
Feel free to make minor adjustments in recipes. I understand that there will be some things that everyone does not like. You can replace or omit certain ingredients with a different veggie or protein.
⦁ 1 pound ground chicken-organic
⦁ 2 zucchinis – spiralized
⦁ ½ cup of ricotta
⦁ 2 cups of sauce
⦁ ¼ cup of mozzarella
⦁ 2 tsp of italian seasoning
⦁ Pepperoni and parmesan for topping-optional
DIRECTIONS: 1. Let your spiralized zucchini sit in a strainer with a little salt to absorb the moisture. 2. In a large sprayed skillet, cook your chicken. Add the zucchini and mushrooms to the chicken and continue cooking for 5 minutes. 3. Add marinara sauce, ricotta, seasoning,and mozzarella to skillet and stir. 4. Pour into a 9×13 sprayed pan. Top with cheese and pepperoni. Bake at 350 until pepperoni becomes a little crispy.
How I have made promises instead of resolutions to keep my weight off
Are you ready to make changes for good? We often associate January with “fresh start”. However, focusing on the word start means there will be an end. I will tell you there is no “end” to a healthy lifestyle.
I believe there are new opportunities each and every day~and no day will be the same!
Are you worried about staying motivated and committed come February or March? You might be someone who needs accountability. Losing weight and keeping it off are two different things. Creating and sticking with new habits is difficult. Some days you might not care about exercising or eating that donut. Most importantly DON’T QUIT! Even if you fall off for a couple of days or weeks, get right back on. The further you fall the harder it is to pick back up your healthy habits.
THERE WILL ALWAYS BE CIRCUMSTANCES THAT WILL PREVENT YOU FROM EXERCISING OR MAKING HEALTHY CHOICES! JUST DON’T QUIT!
Find what is motivating you right now.
How to succeed and stay motivated, after January
Motivation and success is often a concern when you are trying to lose weight. It comes from within, and sometimes you need support.
1. WHAT IS THE PURPOSE OF YOUR GOAL?Be specific and honest with yourself. Don’t generalize your goals- for instance “I want to be healthy”.Why do you want to be healthy? Do you want your clothes to fit better? Be more active with your kids or family? Walk up a flight of stairs without being out of breath
2. CELEBRATE SMALL VICTORIES: We all seem to be motivated at first, you want to achieve everything at once. Sound familiar. I am going to exercise everyday, eliminate sweets, stop eating out, start to cook healthy and the list goes on. Chances are it will be more difficult to achieve your goals. Start small, focus on one thing at a time. Strive to lose 5 pounds instead of 40.
3. KNOW YOU WILL FAIL: Expect it. If you never fail it was probably too easy. It takes courage and motivation to continue.
4. WHAT’S WORKED FOR YOU IN THE PAST: Have you had success with weight loss or specific exercise program? It can be done again. Also ask yourself what happened and why did you fail?
5.CREATE DAILY HABITS:It’s important to create habits you can stick with.
6. BE ACCOUNTABLE: Try journaling, it’s important to track your food but more importantly your emotions. Express the reasons you want to change. Specify when, where, and how you will complete it. Be accountable either to yourself or a friend.