Change can be scary, it can be hard.

Change can be scary, it can be hard.

Losing the weight or starting a new diet can feel like you are losing yourself and your identity.

And that is actually what is happening; you are getting rid of your old identity and building a new one!

You are brave for making a change, it is not easy!!

The faster you can believe in yourself to be that new person, the less painful that change will be.

Let’s get clear together on whom the new you is…..

What do you think and feel as a thinner, healthier you?
What tools do you need to become the new you?
Write all of that down and move forward from there and you will see how FAST and SIMPLE change is!

I would love to be a part of your journey and help you become the new you!! Join The Meal Prep Course and let’s do this together!  Sign up HERE!

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The only support you need is your own!

A client reached out to me the other day.

She said, “my family just does not support my new way of eating. Making this shift is so hard sometimes I don’t know why I am doing it.”

I told her the only support she really needs is her own!

The people in your life probably won't support you making a change at first.

They only know the old you, not the new you!

But you know the new you, you believe in that person and your ability to become that person... And that is what’s really important.

I asked her “what else can you feel in those moments when you see your family not support your new diet?"

How about pride in yourself for making the change that most will never dare to do?

What about self-love because you are doing something awesome for yourself?

What about gratitude for your family that loves you?

Those are all feelings to try on when you are feeling the challenge, when you are feeling down.

You can do this!

I am so proud of you for just getting started.

I...

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Dietary Shifts

I spoke with an awesome group of people in a weight loss program the other night.

These people are making HUGE dietary shifts.

Something most of us will talk about, dream about, but never quite stick to.

These people were truly inspiring.

They wanted to know how to make the transition easier, less painful.

They wanted to know how to stick with it for years to come.

I told them this kind of change takes some planning.  When we leave decisions food decisions until we are hungry, our brain is not capable of making a conscious decision.

When we're hungry we switch to survival mode, and we will eat the most calorie dense thing we can get our hands on.

We have to make those decisions ahead of time. Make them when we are in a clear-headed place with our end result in mind.

When we can do that, success is inevitable.

And the best way to do that is by meal prepping.

Your week is planned ahead, all your food decisions are made, and that way when you are hungry and tired and you open that fridge...

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Stick to your diet effortlessly

Diets don't work...
Unless you have a plan.
If you want to overhaul how you eat, you're going to need to put some planning in.

When I was in my size 8 pants, I would wake up and think "today will be different," but it wasn't because my fridge was the same, my pantry was the same, my habits had not shifted at all.

To lose the weight, to make a dietary change, you have to plan for it.

What foods will you be eating?
How are you going to get them on your table?
What is for lunch?
What is for dinner?
What are you snacking on?

You need to know this before saying "I am going to make a change,"" will actually result in a change.

I can help you do this, just like I have helped so many others do this.

Take it from Denise who has been able to effortlessly stick to keto since she took The Meal Prep Course.

"Since taking the course, sticking to keto has been so easy for me. I am losing weight and keeping it off." - Denise, Life Coach

I would love to help you do this work inside The Meal Prep Course...

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A little practice goes a long way!

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! ...

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How to beat stress

Get creative in the kitchen to beat stress! This has been helping me so much. 

Not to mention all the benefits to:
your immune system
your health
mental health
family bonding

I recently used the pulp of my turmeric-ginger-Apple juice to marinate shrimp and it was outstanding, and so good for the bod

Give yourself permission to get creative in the kitchen! Don't worry about the outcome, just have fun and let your inner chef shine. Who knows what delicious dish will be born from pure creativity!

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How I'm Burning off Holiday Weight Gain

Going into this new year, I was up to a weight I hadn't seen on my scale for a long time!

A month of travel followed by the holidays, and I was ready to get back to it. I set a goal to lose 10lbs in the new year, and I am amazed that I am almost half-way there already! In just one week I went down 4.2lbs!!

So far, I have been eating Basically It Meals twice a day, along with a green smoothie or juice. It has honestly been the easiest thing I've ever done!  

If you're in St. Louis, you can do the 10# challenge with me! Click here to get your meal plan and let's do this thing together! 

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Celery Tips & Tricks!

Celery is an AMAZING food with so many health benefits. Here are some ways I look to incorporate celery into my diet:

Celery juice mixed with aloe Vera juice. I had some seriously dry skin at the start of this season. I used this combo to help me rehydrate and acclimate to the weather change!

Make your own homemade celery juice! This is one of my favorite ways to get my daily nutrients.  All you need is organic celery and a juicer! I find it way more cost-efficient than hitting the juice shop. Sometimes I like to add extras like lemon and ginger. Ginger is especially great for cold and flu season

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Wine About It

Who else loves wine!! If you didn’t know, I host a weekly Facebook live called, Wine About It at @BasicallyItMeals where I take questions and cover a topic you are interested in!

The advice you get gives you a clear next step and teaches you how to easily implement healthy changes in your life. Did I mention there’s wine? Ya, we get to drink wine together, too! I’m live every Thursday at 5:30 pm Central so I hope to see you there!

Check out last week's episode here!

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The 80-20 rule

We are all trying to find that healthy balance, but it can be tough, right?

Sometimes we overdo it at the nacho bar, miss our workouts, get sick on ice cream....

So what is a healthy balance? How do you find that in a world full of temptations?

A great rule of thumb for healthy living and eating I use and my clients use is 80-20. 80% of all that you do serves your health:
Healthy meals full of plants (fruits and veggies!)
Plenty of rest (6-8 hours a night)
Getting in movement on a regular basis (it can be just walking)
Plenty of water (at least half of your body weight in ounces per day)

The other 20% is "free". 

It sounds like it could turn into an all out binge/rager...but I like to plan mine ahead of time. This helps the 20% become my choice. A lot of times when we eat poorly, it is out of control, unconscious and comes with a whole lot of guilt and shame. Planning ahead of time makes it our choice and eliminates the need to negative emotions around it.

What does your 80-20...

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