A month ago I was completely out of running shape. I could barely make it five minutes.
Yesterday, I ran two hilly miles in 14mins and I wasn’t even that winded.
That’s what a little practice will do.
What are you practicing every day?
Are you learning how to be better? How to live better? Practicing creating more time in your life? Practicing creating more money?
You can have all of that and it doesn’t have to cost you a lot of time or money.
If you can get organized in just one area of your life everything else will fall into place.
For my clients, that is organizing their food each week.
Cecily is getting 6+ hours back every week. Ryan is saving 30% on food costs each week. Denise is sticking to her keto diet and losing weight consistently.
A little practice goes a long way!
Join The Meal Prep Course and start practicing the best thing you can do for your health and start having all these incredible things start showing up in your life!
Sign up at here! ...
Berries are finally coming back in season as the weather warms (even though it doesn’t feel like it’s quite hit us yet). Either way, they are tasting amazing and I’ve been adding them by the nutrient dense handful to my smoothies!
Even though I make my smoothies fresh each day, they are definitely a part of my weekly meal planning. The beauty of having a great planning process is nothing is ever guess work or rushed.
This is exactly what I teach in The Meal Prep Course. You never feel confused, rushed, or like you have no plan for the groceries in your fridge. You ALWAYS know; no worry, no stress. Check out the course here!
These "what I ate in a day" are a lot of fun (for me ). This was a typical day for me:
I started with a green smoothie; this one was zucchini, spinach, flax, avocado, spirulina, and collagen.
For lunch, I mixed half a can of tuna with whole grain mustard and Trader Joes everything but the bagel seasoning. I used sliced zucchini like chips and dipped it into the tuna salad alongside some hummus.
Ever since I brought the cheese cracker recipe on Show Me St.Louis I have been eating them non-stop. So good! I snacked on those in the afternoon. They are perfect when you want something salty and crunchy, but don't want all the carbs.
For dinner, I had sliced romaine, the other half of the can of tuna mixed the same as at lunch with steamed broccoli (topped with parmesan cheese ).
This is my favorite way to eat; tons of green veggies balanced with protein and a little cheese
Who has time to get a healthy meal when you're busier than ever?
What usually happens is we're forced to get a convenient meal, not a healthy one. This looks like a fast food meal, something from the gas station, a delivery meal, or something you can quickly eat in the car.
Health usually doesn't come into play for these meals! If you look at the decline in our nations health in the last 70 years, you can see exactly how well these types of foods serve your health....not well!
It is so important to take the time to meal prep, or source healthy and convenient meals.
Basically It Meals helps to fill this gap. You pick your meals for the week from our delicious menu that's changes weekly, and we'll deliver them right to your front door, it' doesn't get much more convenient than that! They're all extremely nutritious, each recipe is created with your health in mind.
If you are in St. Louis give us a try with 20% off your first purchase! Click here to order your nutritious AND...
I was interviewed on Fox 2 Now recently about New Year's resolutions.
Kim asked, "how do you make a New Years diet easy to stick to?"
I told her by not going on a diet! Seriously, you don't need another diet!
No one does. We've all tried one, and rarely do they work.
You need something practical and realistic, especially during this hectic time of year.
What is more practical and realistic than healthy balanced meals, designed by a nutritionist, ready to eat, and delivered to your door?
There really is no reason to get any more complicated than that...If you are in St. Louis, sign up HERE to receive weekly meals that are already prepared, delicious, and loaded with nutritional value!
You know you are getting the most out of your workout when...
You are working up a sweat. No, not every "workout" needs to include an intense sweat, and certain activities it may seem like you're not sweating (swimming or a run on a cold day), but a good sweat is a great sign that you are pushing yourself.
Your muscles are burning!! This is a sign that you are breaking down muscle tissue that will be repaired bigger and stronger!
You sleep like a baby....this is a great sign that you pushed your body and now you are getting great rest and repair sleep.
When buying ingredients at the grocery store the thought of what products are actually in season doesn't cross most people's minds. But, eating seasonally is SOOO important for your health!!
Your body is programmed to eat what is growing around you based on the weather.
Choosing local farmers (try the farmers market!), shopping the seasonal produce (usually it's found in bulk and at great prices!), and basing your menus on what is in season (which is exactly how we build our menus!) is a crucial step in living a healthy life. :)
If you want delicious meals that have the best seasonal ingredients delivered right to your door sign up for Basically It Meals here!
Italian tip: get your veggies in interesting ways! On top of pizza, or in a sauce; it makes no difference!
Veggies can enhance the flavor of everything, not to mention the nutrition value. Get a rainbow of colors each day, this ensures your plant foods can work synergistically with one another!
I teach you exactly how to do this in No-Diet Diet Club which is launching in 2020!! Click here to get on the waitlist
Ask the nutritionist!
Each week, we are doing #askthenutritionist, where we will answer your question of the week, and also take your questions for future editions!
This week's question: “My iron levels are low, should I be taking an iron supplement?”
The answer is not necessarily. There are a few reasons why your iron might be low and you may be able to make tweaks that allow you to bypass iron supplementation. If you have a heavy menstrual flow, you may consider an iron supplement around your time of the month (but no more! Heavy iron supplementation can reduce your absorption of iron from food).
It is also possible you have an issue with absorption in your gut. You may try a few things for this: cutting out gluten (super easy if you use a gluten-free meal service), drinking aloe vera juice, and taking a probiotic. A few dietary tweaks you can make to up your dietary iron include: steamed dark leafy greens (broccoli, spinach, sprouts), red meat, organ meats, and...
If you aren’t keeping it clean at lunch, you are probably feeling pretty sleepy by 2 pm. Perhaps the only thing you are looking forward to is your next meal, it doesn’t have to be that way. Here are 4 ways to keep it clean at lunch and thus keep your energy up the rest of the day!
1. Pack it with you!! One of the easiest ways to ensure you don’t fall to temptation at lunchtime is to pack your lunch ahead of time. If you don’t have time or don’t know how let Basically It Meals do the work and delivery for you, or join No-Diet Diet Club here and learn how
2. Skip the beverages. Do not fall victim to lunchtime special drinks (soda, diet soda, sweet tea, fancy coffee drink or milkshake). All that sugar is going to leave you feeling blahhhhhh
3. Large portions will also leave you feeling BLAHH. When you overeat, your body has to do a lot of work to process it all and this often results in lethargy. Order the lunch-sized portion, OR go with Basically It Meals...