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Easy Healthy Recipes

Easy Healthy Recipes

by | Sep 23, 2020 | Nutrition, Recipes

Easy Healthy Recipes 

These are some of my favorite go to recipes for when I am in a hurry but want to still make something my husband will eat.

AKA your kids and significant other will definitely appreciate these too!

Chicken Artichoke Spaghetti Squash

Chicken Artichoke Spaghetti Squash

by | Sep 23, 2020 | ,

This recipe is simple and low in carbs and SO GOOD and filling for what it is. If you like creaminess and artichokes then this is for you. This is originally by the Paleo Running Momma and you can find the original recipe here.  Please note this is NOT my recipe and...

Macro Bowl Recipe – ONE OF MY FAVS

Macro Bowl Recipe – ONE OF MY FAVS

by | Sep 23, 2020 | ,

This continues to be a go to for me. I love it because it fills me up and is filled with nutrient rich food and lots of fiber. You can essentially use any dressing or marinade you like but I love Primal Kitchens Honey Mustard for this one personally, you could also...

Primal Kitchen Tex Mex Chicken Bowl Recipe

Primal Kitchen Tex Mex Chicken Bowl Recipe

by | Sep 23, 2020 | ,

I love this recipe because it is simple and tasty. Literally anyone can make it.   I prefer to use cauliflower rice vs. normal and I use Trader Joes frozen cauliflower rice on that note. Then I always use Primal Kitchen Marinade/Dressing and Oils. So for this one...

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Why Accountability is the BIGGEST Key in Reaching Your Goals

Why Accountability is the BIGGEST Key in Reaching Your Goals

by | Sep 10, 2020 | Health, Motivation, Workouts

Every person on this planet has had a year unlike any other. That is something I do not think any of us ever thought we would be saying….. 

We have gotten thrown for a loop in regards to how we live, how we interact, how we do life day to day. We have had to learn to adapt and learn more patience. Who knows maybe you have even had to lean into your faith more. I know I have.

Then there is our health and wellness. If there is any takeaway from this year it should be that we need to make our health a priority. We need to take care of ourselves NOW so we do not have to be at risk later. That means work on eating better, losing weight if were at an unhealthy level, and strengthening our heart and lungs, etc. 

Yet so many of us have fallen off track with our fitness routine. It could be due to gyms being closed, or maybe it is due to our mindsets and giving up amongst craziness. 

However, those justify all reasons why we NEED fitness even more. It is also why we need accountability even more. 

In this blog I am going to go over why accountability is so key, especially in tough times.

If you have fallen off track, do not lose hope, you can get back on! You just have to take that step and keep showing up after that.

WHY ACCOUNTABILITY  MATTERS DURING HARD TIMES

1- Stress is high and temptations are in front of you

When we get stressed out, it is normal for us to turn to something that comforts us- would you agree? When you are stressed, do you turn to food? Or alcohol? Or something else? It is human nature to go after comfort and relief. We want that anxiousness to go away, so we go for how ways to numb it.

Unfortunately that is also how we end up in worse shape than we started. Our stress hormones go up, then we are eating junk or putting some sort of toxin in our body. When that happens our body stores more fat (in basic terms) because it thinks we may need it later – this makes us pack on weight and then start to feel even more down on ourselves.

2- If you are alone in your choices your more likely to turn to old habits

When you have no one checking in on you, or anyone to hold you accountable, then it is more likely that you will turn back to your old ways. When someone is there you are less likely to do so because you will have to own up to them. It will make you think twice.

3- It gives you a purpose day to day

When you have some sort of accountability in place, whether a person or a plan you have a reason to go after it each day. One thing I have learned from myself, clients, and friends this year is that every day when there was a plan in place, we felt a little better. Even when working from home if you have a plan or schedule for the day it wouldn’t be as mundane. The same can be said for fitness. When you have a workout plan and you work at it, you will only feel that much better about yourself. 

WHY YOU NEED A PLAN

1- Because you need action steps

Without a plan in place, how will you know when you have succeeded at something? How will you know when you have made progress? How will you know if you missed a day? – The plan makes ALL the difference. 

When you are working out you cant just wing it everyday or you will never succeed – you have to take it a step at a time, and get better over time. Plans make you accountable.

2- You need goals to work for

Why would you continue to show up every single time if you had no reason to? We ALL have something we want to work for, whether it is something like a race, or our health or just to lose weight or look good on that next trip. There is ALWAYS something. Setting an actual goal helps develop the plan of action to take to get there- hence a plan being important. 

3- To measure your progress

If you do not celebrate the small stuff then you are less likely to stick with it. You have to recognize when you do something you could not do before, or when you have lost that 1 lb. Those little things add up. A plan helps you see this. It helps you look back and see when you could not do something x amount of time ago and where you are now. It helps you keep moving forward.

This is motivation we ALLLLL need

WHY YOU NEED A PARTNER

1- An Accountability partner will help you show up when you do not want to. 

How many times have you not wanted to show up for a workout? How many times have you literally had to pull yourself out of bed or convince yourself for 30 minutes to go for that run or go to the gym?? We have ALL been there. When you have someone to push you, you’re more likely to show up.

2- To make you remember why you started

You may have had a bad week, you may have gained a little weight, or you just do not like what you see in the mirror today- so whatever you are doing is not working…. WRONG- that is definitely NOT always the case. SOOO many factors could go into why it is not working, but stopping is not going to get you anywhere. Pretty sure we have all been there too! That is even more reason to have someone in your corner. You need someone to remind you why you started in the first place. 

3- To call you out

Really no explanation needed- you need someone to call you out when you screw up or when you doubt yourself. Who better to do that than someone who has a job to hold you accountable??

 

Key Takeaways

During any sort of hard time, having someone in your corner is key. Whether it is a family member, friend, spouse, or coach it does and will make a difference. 

The quality of the people you surround yourself with and invest time in matters too. That is why it is important to have people who will be truthful and love and respect you as well as will motivate you to be your best, not bring you down. 

Accountability really is the key to success in all areas of life. You have to keep showing up – if you don’t you won’t get where you want to be. 

Hiring someone to help you in the area your lacking like a coach or professional can make all the difference. They can provide the knowledge and the plan you need to help you take those steps needed to get you to your goals. 

That is exactly what I provide with clients virtually and in person. We develop a plan and we implement it. Whether it is together or on your own. Or with my new 6 week #WORKOUTPARTNER challenge . We celebrate the small stuff and the big, and I call you out when needed too. It is how it has to be done to work. It is why I love what I do, I love seeing clients succeed. If you are someone who is needing that extra structure, that accountability, that guidance to help you get back in gear you can start today- simply download the free workout below. You can do it anywhere 🙂

 

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Accountability help can start right NOW – start with this workout- get it done and get moving in the right direction.

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I did this “hormonal detox” and here is what happened……

I did this “hormonal detox” and here is what happened……

by | Jul 27, 2020 | Health, Nutrition

Why did I do this…..

Here is the thing. I just got over Covid and I put more medicines in my body that I typically don’t take. On top of that I have had hormonal issues for a long time. I have been working on them with my functional doctor, but long story short I have REALLY low levels of both progesterone, and estrogen. 

A little backstory- I was put on birth control when I was 15 and took it forever, got off it for a few years around 2011 then got back on around 2015. That entire time I was off of it I never had a period- I took synthetic forms of the hormones per my Dr. but nothing helped. Then I got back on it and then stopped again at the beginning of this year and lets just say history has repeated itself. Being that Chad and I are now a year into marriage I want to get these under control. 

I am well versed on cycle syncing and have implemented many of those practices but it is hard to tell where I really am in my cycle if you will… I can definitely tell by eating and working out the way prescribed for cycle syncing I have the highs and lows when I should which makes me feel like things are moving in the right direction, I never imagined it would be quick, however it is taking.a hot minute. 

So ENTER this 4 day hormonal detox I found from Alissa Vitta – 

I am someone who is NOT a fan of juice cleanses or anything like that. I believe in autophagy where fasting can kill off cells however this is a different approach by eating more foods but WHOLE foods lots of veggies and not a lot of protein. Not to mention this is 4 days so I can do this….. Right? Ugh.

 

Here is how it went – 

Day 1 – 

It is funny how after you are sick or down it is so much easier to get motivated to do something healthy right?? Or maybe it is just me. Anyways the first day was not that hard. I woke up- was actually happy to have fruit to start the day. Yall I love my overnight oats and protein like it is my FAVORITE plus my nutbutter…. and I get none of that, and was excited. Who am I?

This was the first day I got to go back to work in the gym so I got to get out of the house. It was fabulous lol. Went and trained two clients then came home before my virtual ones and ate lunch. Lunch consisted of a salad that I would never typically eat – celery, cucumber, arugula, artichoke, carrots (all raw) with olive oil and apple cider vinegar. Honestly it is not terrible, I just am not used to eating raw stuff like that and I do not believe my stomach likes them too much. I also had about a half cup of brown rice and cod. The brown rice made my life I had it with coconut aminos, green onions, radishes and olive oil. So that did not suck. However I was STARVING before dinner.

I worked out after clients – then had 1/.2 a scoop of my DNS powder because I felt like my blood sugar or something was low. Probably shouldn’t have worked out….. live and learn.

Dinner then consisted of a minestrone soup (she calls it that) with lentils. I honestly don’t think I have ever had lentils. Not bad though but definitely didnt fill me up. I realized this day just how much I do eat protein.

Went to bed hungry but was proud of sticking to what I did.

Day 2 – 

Woke up wondering why I did this once again I just wanted my damn oats! I had a half scoop of my DNS though before coffee (which don’t know if thats supposed to be allowed but oh well) then did my devotionals and reading and went for a run. Then had my fruit – this time though I heated it up! Much better btw. And I dont know if I added I top it with flaxseed meal plus cinnamon. I had half a suja green juice too like recommended and chlorella tabs.Then it was off to train.

Yall omg by lunch I have not been hungry like that in forever. I have been drinking a TON of water and I have been using ultima for electrolytes now because liquid iv sadly has made me nauseas since Covid. Weird how stuff like that happens. Anyways, I had a chiro appointment and had to eat before or I might die (no really). So I did something I have not done in a while and ate in my car. Same wild cod and brown rice and salad as yesterday and I instantly felt better. However it was short lived.

Got home and was starving again so I had another scoop of DNS powder – figure it is vegan and is used in the liver detox I have done so i doubt it is that big of a problem…. who knows- still proud of myself for doing good so far despite that. 

Did some work trained another virtual client and then my stomach started…. it took everything in me to wait until 7 which is around when I normally eat dinner to eat. Then I had my soup again…. and yes still hungry when I went to bed. I think it messed with my sleep too as I couldn’t fall asleep which lately has not been an issue. I even did a epsom salt bath like she recommended. Oh well. One more day!!

 

 

Day 3 – 

Woke up hungry again- slept like crap and had a headache, decided today I am going to take a rest day. I forgot to mention too that along with all of the food there is also self care things she recommends each day. Like decluttering something, going through the kitchen and throwing out anything with fake stuff in it, writing down things that you are thankful for, Epsom salt baths etc.

This morning was a little different…. I decided to make my own juice. I have this nice breville juicer that I rarely use… mainly because it is hard to manuever it in our kitchen. Next home will be different lol. So I made a green juice and yalllll it was tart and sour af. Made chad drink some too…. he did! I also had my fruit again, coffee and DNS (I had to).

For some reason todays lunch was different. Quinoa, half an avocado 🥑  (insert happy dance) lentils and flax meal plus salad. It was a ton better than the fish BUT I was still hungry. Yall this is a lot of food honestly it is so I do not get it. Maybe it is because of sugars I don’t realize I have more of? Ugh.Anyways I ate it.

Dinner was another good ol serving of soup… I don’t really know what else to say about that one except I was hungry not long after lunch and then dinner did not help. I added some greens again and some broccoli which was good, but I was still hungry……

 

 

 

Day 4 – 

The last day was awful….. I do not know what is happening right now to be honest. It is really messing with my sleep I could not sleep at all woke up a ton to pee like before but it still was just not what I had envisioned this detox being like. 

I had the same breakfast but I added a whole 2 scoops of DNS on the side today to see if it would help. I think it did somewhat.

Fast forward to lunch and I was glad to eat the rest of my fish and brown rice but was still really hungry. The salad I think was messing with stomach too. To be honest not sure if this was exactly a great idea.

Dinner was a ton of cooked greens and quinoa so no soup thankfully. It was better but still tomorrow I CANNOT WAIT. 

My energy just felt off and I really felt SUPER anxious ALL day. It is weird because I have been on an anxiety medicine for years (there is NO shame in that yall). It also is not the time of the month where I should be anxious – this should be a few weeks…. so wondering if the detoxing is messing with my hormones but not in a positive way….. again not sure if I should have done this.

 

 

 

My conclusion/ Follow up with days after – 

To be honest – I really don’t know if I should have done this. I have always been on the super low hormone side (meaning I have low estrogen, progesterone and testosterone) I have been this way for years and part of the reason why Dr.’s always told me to take birth control because it helps you have a “fake” period so your body thinks its hormones are normal. That is also part of the problem, not having enough of those hormones then stopping after years its easy to understand that it is not just jumping  back to normal levels now. 

So as I am writing this part of it I am about 4 days after the detox. And up until literally today I have had anxiety and low mood (depression) like symptoms since. I have trouble turning my mind off to go to sleep and it was like I was wired and tired but my eyes wouldn’t shut. I hate that – and that is typically an indicator of cortisol imbalance. We have done a good job of getting mine under control so if I messed it up….. yalllllll I am going to hurt someone. 

I did some research though as well and found out that alot of these foods and I was also taking too much chlorella (which I didn’t realize was possible ) and as a result when I take them at certain times with my other meds it could have caused my liver to detox the other stuff too quick which means I was not getting my adequate dosing which could make me anxious after a few days (like it would be if I stopped taking it). Maybe it made my hormones too low too? I am NOT a doctor so I am just hypothesizing here. Luckily I do work for my doctor though so I am getting blood work later this week and we will see where they lay.

Overall I do NOT think this is a bad thing to do- but I think you really should ask a doctor before doing anything like this. I should have. I have done simple liver detoxes as mentioned before but none like this or none that made me feel this way. I am sure this could definitely benefit some people and who knows maybe I am just a pansy lol. 

I am definitely going to be adding more REAL veggies into my diet though, and it definitely helped me realize how important having a variety of plants in rotation on your diet is a big key in health. I need to get out of my same ol’ routine and try more things for added benefits. For example I am adding arugula to more of my salads now, and I am adding radishes and going to do more juicing with my Breville – seriously I do like that thing! I am still going to take chlorella at times too – there is a lot of research in how beneficial it is for us and our overall health you just need to take the right amounts! (whoopsie).

This also definitely re emphasized how IMPORTANT individualized health plans are. How important it is to work with someone who knows their stuff and not just read a blog and decide you are an expert (yes I have def done that). As I mentioned I do believe that this could be beneficial to a lot of women especially those with PCOS or are really estrogen dominant because it can help rid of those higher excess levels.

Anyways – thats all. If you want to find out more about what. I did head on over to Intheflo.com and you can find out more there! I do trust her!! 

PS – check out my video below of the recipes I did PLUS my thoughts after the fact. 

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