What's in Your Pantry?

Lots of food faces going on in my new weekly segment “What’s in your pantry?” With Rene Knott of KSDK news!

Every Monday at 5am and 6am (record it, only Rene is up that early during quarantine ) we share awesome recipes using items you already have in your pantry (hello, fewer trips to the store!)!

It’s fun and funny mostly because Rene is hilarious and I make faces like this! See you on channel 5 on Monday!

 

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Cravings, Cravings and More Cravings!

When I decided I wanted to lose 10lbs in January, I had no idea I was going to learn so much about cravings and where they come from.

Turns out, cravings were what was preventing me from living at my ideal weight! Cravings and emotional eating are what prevent most of us from reaching our weight goals.

It's now my mission to help others learn how to manage cravings, so they can get to their goal weight. 

I'm now working on offering a class that is going to be incredibly helpful and give you all the tools I didn't have when I got started with my weight goal. I can't wait to see you there!

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What do you want to be on the other side of this?

There's an easy way out.....hide in front of the TV, on social media. But when this is over, because it will end...

How will you be better for it?
Will you have grown?
Evolved?
Become better because of this challenge?

There are so many ways to use this challenge to your advantage! To use this time wisely (and that doesn't mean you can't watch Netflix!).

How can you use this time to become better, learn something new, create something awesome?!

There are so many ways!

  • learn a new skill you've always been interested in
  • read that book that's been sitting on your shelf for months 
  • draw, paint, create
  • write - a poem, a short story, a journal entry, your goals, your desires, your manifestations
  • get in the kitchen and have fun cooking creatively!
  • Focus on your fitness - yoga, running/walking, online workout videos
  • daydream, see where your thoughts go when you let your thoughts flow freely without direction

The opportunities are endless during this time of self exploration....

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Keep on pushing!

I recently had the incredible opportunity of speaking with the students of Missouri Baptist University about building a business post graduation. What an honor!

I told them how I experience a ton of fear and anxiety when I first started Basically It Meals. But, they cannot let those emotions slow them down or prevent them from going after what they want.

As soon as you move through the fear and anxiety of one issue, they pop up again over something else! It is part of life. There will always be big and scary challenges; weight loss, starting a gym habit, getting out of a relationship or quitting a job.

You have two options: give in because the fear and anxiety are too much, or accept they are part of life and move towards your dream.

The best things in life are born when you put yourself outside your comfort zone and move forward despite the unknown. It can be terrifying, but it's that very bravery that make dreams a reality! Remember to keep pushing through the doubt...

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Low-Carb Cheese Crisps

I always have such a good time at Show Me St.Louis If you missed it my latest Recipe Of The Day segment on Fox 5 check it out here!

I love this super easy and delicious low carb cheesy cracker recipe:

-Preheat oven to 350
-Cut a block of cheddar into small cubes
-Line a baking sheet with parchment paper
-Spread the cubes out on the tray leaving plenty of space in between
-Bake for ~25 minutes until cheese has formed a crisp cracker.

Serve and enjoy!!

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The Weight Loss Journey Continues!

My weight loss journey continues!! At the beginning of 2020 I committed to losing 10lbs without "going on a diet". I wanted to lose it by eating real food (thank you, Basically It Meals), living my life and changing my relationship with food in a real way.

Week 1 - I dropped almost 5 pounds, which meant I was halfway to my goal in only 7 days. I was so freaking excited and thought "that was easy!".

Week 2 - Reality set in. During week 1 motivation was high, but week 2 it waned and life returned to normal, I realized I was eating a lot of times that weren't lunch and dinner, and for a lot of reasons that weren't hunger.

I had to figure out how to stop eating for all the emotional reasons. This is where most of us get stuck. Forever! It is really difficult to get beyond this.

Self-awareness is the first step. You have to be able to recognize what emotion you are experiencing when you're eating off plan. For most (and for me) it is stress, anxiety, worry and boredom.

Week 3,...

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Tips to get back on track!

What happens if you "screw up" your diet this weekend?


The quickest way to recover from a "diet blunder" is to just do the next best thing; wait until you're hungry to eat, grab a salad, skip dessert, include a healthy snack.... You will be back at it no time!

It's important to remember that just because you had a few days when you weren't nourishing yourself properly, it's ok. We all fall off and get back on. It's about consistency, give yourself permission to forgive yourself for eating pizza and taking a few days off from the gym, and start again!

It's a lifestyle, not a diet. When you mess up, let it go, and make the next meal healthier. All you have is the current moment, there is no need to dwell on what happened, as long as you're trying to make the healthiest decisions right here and now that's all you can do!

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Grocery Shopping 101

Lesson 1 on healthy grocery shopping:

The problem isn't that you don't know how to grocery shop, the problem is you are going to the store with no plan!!

I am going to teach you exactly how to make that plan with the Meal Prep Course launching in March, but first, go watch the quick video I made that goes over a few items to keep in your house at all times so you can always throw together a healthy meal.

Click HERE to watch!

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Late Night Eating

 "What do I do about my late-night eating?"

I was asked this the other day, and I actually did a whole Facebook Live on cravings, click HERE to watch!


The long and short of it is that changing your actions in the evening when you have cravings is never going to work long-term. Taking a walk or a bubble bath when your brain tells you Netflix and ice cream my work right then, but the craving will still be there....and it will still come back night after night.

Nighttime cravings are caused by the emotion you are feeling at the time; perhaps you're stressing over your day, feeling bored, resenting your pile of laundry. Whatever it is, you must solve for that emotion before you can solve for the cravings.

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Potions & Powders

I'm sure you've heard of a few: maca, matcha, ashwaghanda, spirulina, dandelion root....to name a few. But what the heck are all of these and do you actually need to be eating them?

The answer is no, not necessarily! These potions and powders are a nutritionist hackers dream, but totally not necessary for a healthy life.

Maintaining a healthy regular diet is way more important, however if you are a smoothie junkie like me, you may want to try one or two of these out....they have some pretty cool benefits! 

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