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  • Episode 136 - Unlock The Surprising Secret Busy Moms Need To Lose Weight

    Episode 136 - Unlock The Surprising Secret Busy Moms Need To Lose Weight
    2024/04/17

    Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmore

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    14 分
  • Episode 135 - A Surprising Perspective Shift That Will Help Busy Mamas Lose Weight

    Episode 135 - A Surprising Perspective Shift That Will Help Busy Mamas Lose Weight
    2024/03/27
    Mama,Women have been taught for years that the key to weight loss is to eat less and exercise more. And for generations, we’ve followed that advice. But Mama, let me ask you a question; How’s that working for you? Have restrictive diets gotten you to your goals? Has spending hours working out worked? It didn’t work for me! I stuck with it for years and never reached my goals! It took shifting my perspective and eating more food for me to finally lose the baby weight!‌The science behind eating less and moving more to lose weight isn’t wrong, but most women misunderstand it! You should only cut calories if you’re already overeating. But most women who’ve been dieting for years aren’t overeating. They’re undereating.‌If you’ve been trying to follow a 1,200-calorie diet for months or years, then you’re most likely undereating! And if you undereat for too long your body stops losing weight because it needs the nutrients!‌However, what do women usually do when their weight plateaus? They dig in deeper, cut more calories, or do extra workouts to be in a bigger calorie deficit.‌The problem is that you’re just creating more stress on your body, so it stores even more fat!‌It’s a vicious cycle! But the best way to break it is to understand where you’re at in your nutrition and then decide if it’s time to increase your food intake to repair your metabolism.How to know if you’re undereatingSome signs of undereating are easy to spot. You’ll probably feel tired. You may experience hair loss and your skin may begin to wrinkle or look duller as you deplete collagen. Undereating can be the source of low energy, brain fog and headaches.‌Other symptoms of undereating are less visible. When your body is starved for fuel, it starts to break down muscle and organ tissue. Your immune system becomes weaker, so you’re more likely to become sick. You may also develop osteoporosis or anemia. It can even affect your mood!‌As we’ve already talked about, your weight might plateau or you might start gaining weight. Your metabolism has slowed down to conserve energy and undereating is actually having the opposite effect that you want.‌You really should only diet, or eat in a calorie deficit, for a few months at a time. If you’ve been dieting for more than 3 months that could be a big reason you’re struggling to lose any more weight. To kickstart your metabolism again, you’re going to need to slowly increase your calorie intake.How to increase your food without gaining weightIt’s not as easy as it sounds to eat more food. A lot of times we swing so far into undereating that we end up overcorrecting when it comes time to increase our food. But the key to losing weight while eating more is to live between the two extremes.‌The best thing you can do to live a healthier life is to invest in nutrition education. When you start to understand how your body processes food and what balance looks like for yourself it changes everything! Inside my Macros Made Easy Program, I teach busy mamas exactly how to do this! If you want a detailed plan designed just for you, check out my program.‌For now, I’m going to give you a few easy tips to start increasing your food that won’t make you put on fat in the process.Start tracking what you eatFood accountability is the most important part of a healthy lifestyle. The best way to be accountable for your food choices is to start tracking what you eat every day.‌I always advise my clients to track their normal eating patterns for a week before they try to make any adjustments. Doing this will help you to make changes that keep you from gaining weight. But if you try to “be good” instead of accountable for your current choices, then you’ll end up skewing your data and messing up your results.‌Instead of hiding your late-night cookies and ice cream, own it! Once you start seeing what you’re eating, or not eating, you can decide if it’s serving you or hurting you.Increase protein firstProtein is one of the most satiating macros. It will keep you fuller longer and it plays a role in literally every part of our bodies, including the production of new cells. Our bodies need so much more protein than we give them!‌Include protein in each meal and snack. If you need high-protein ideas check out my guide on High-Protein foods to have on hand. I share some of my family’s favorite protein foods in that post! It’s seriously gold!‌Keeping quick and easy sources of protein on hand will make upping your protein so much easier!Determine if you want big or small mealsSome people like to eat a lot and some people don’t like a big meal. You need to know which kind of person you are so that you can figure out how to get the nutrients you need without feeling deprived or like you’re eating all day.‌If you are a volume eater (you like a lot of food on your plate) you can eat fewer, bigger meals. This usually means eating lower-calorie ...
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    14 分
  • Episode 134 - How To Eat Out At Restaurants Without Gaining Weight

    Episode 134 - How To Eat Out At Restaurants Without Gaining Weight
    2024/03/20
    Mama,One of the things I hate about traditional diets is the idea that you can’t go out to eat, or that you can’t eat anything fun because you’re dieting. I’m a busy mom and I honestly don’t want to cook dinner every night - not to mention I’m out running kids to practices until like 9 p.m. most nights. Sometimes I need to run through the drive-thru! That being said, I don’t want to gain weight just for one night of eating out. And I don’t! I cracked the code on how to eat out at restaurants without gaining weight!‌Mama, It’s 100% possible to enjoy a night out, to eat foods you love and to stay on track with your diet. It’s all about balance!‌Whether you need to grab Chick-fil-A on your way to the next kids’ practice, you want to go out for date night with the hubby or you just want to grab lunch with a friend I’m going to show you how to eat out without gaining weight!Have a plan before you head to the restaurantI know I’m going to sound like a broken record, but having a plan is the best way to stick to your health goals and avoid gaining extra weight when you go out.‌Every night I plan out my meals for the next day, especially when I know I’m going out to eat. That way I can enjoy my meal out without stressing about how it will affect my weight.‌I always start by planning my biggest meal for the day. If I’m going out to eat out, then that’s the meal I start with and after that’s in, I plan the rest of my meals around that meal out.‌For example, if I’m going out on a date with my husband, I’ll look over the menu of the restaurant we want to go to and I’ll choose my meal.‌When I’m eating out I like to think about two things:What do I really want to eat?How can I get the most protein at this meal?‌Eating out should be fun! Don’t get a salad because you think it’s what you’re “supposed to do.” Look at the menu and order something that’s going to make you happy!‌If that’s some fettuccine alfredo, a burrito or a burger, that’s fine! All of those are acceptable choices!‌However, once you’ve decided what you want, you should try to think about how to get the most protein at that meal!‌Protein is one of the most undereaten macros, but it’s also one that our bodies need a lot of!‌If you’re getting the alfredo, add some grilled chicken on the side! Can you get a steak burrito that has a lot of protein? Can you add extra protein to your meal at all?‌Once you’ve decided on your main course, take a look at your sides too! How can you balance your meal? A burger is going to be higher in fat, so maybe instead of traditional fries can you add fresh fruit or veggies to your meal.‌Once your meal is planned out, fill in the rest of your day. You may have to adjust what you normally eat to allow for the meal out.‌For example, one of my clients told me about how she had been craving Taco Bell for days, and she finally decided to make it work in her meal plan.‌She wanted two foods that were going to be fairly high in carbs and fat. So she put them into her meal plan and then ended up needing to eat some high-protein, low-fat foods the rest of the day to make it work. So, she put a big bowl of fat-free, Greek Yogurt in her meal plan and was able to eat at Taco Bell without throwing off all of her goals.‌I’m going to say it one more time, if you have a plan, you can do anything with your food!Don’t let food guilt get to youThere’s a lot of food guilt around eating out or indulging in food that has been deemed “bad.” But Mama, let me ask you a question, why is that food you want to eat bad?‌Probably because someone else told you it was! Food isn’t “good” or “bad.” Sure, some food is more nutritious for you than others, but if you love something and it brings you joy - even if it’s full of sugar - then that food serves a purpose.‌Sometimes we eat food to nourish our bodies and sometimes we eat it to nourish our souls! Going out to eat doesn’t have to be something you feel guilty about! I actually believe it’s healthy to eat out so that we can enjoy things beyond food!‌Spending time with people over a meal is a great thing for our mental and emotional health. When you learn how to drop food guilt and embrace making the best decision for the situation, you’re going to feel so much better mentally and physically!‌One other thing that makes us feel food guilt is when decadent food doesn’t live up to our expectations.‌Maybe you ordered something that sounded amazing, but after the first few bites, it didn’t live up to your ideals. You just spent money on it so you feel like you have to eat it.‌But you don’t.‌Because your body is not a garbage can.‌Growing up, my parents taught me not to waste food. Anytime I didn't want to eat something, they pulled out the old "there are starving kids in Africa" guilt trip.‌For years, I lived with this guilt anytime I didn't want to eat something or...
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    13 分
  • Episode 133 - You need to know how to have fun on spring break while being healthy

    Episode 133 - You need to know how to have fun on spring break while being healthy
    2024/03/13
    Mama,‌Spring break is just around the corner and I don’t want you to get stuck in the typical vacation cycle.‌The typical vacation dieting cycle looks something like this:‌Before vacation, you start restricting yourself. You cut your calories, you spend hours trying to burn extra calories. You lose 5, 10 maybe 15 pounds if you’re lucky.‌Then, you go on vacation and you eat and drink your little heart out. You say yes to everything you’ve been saying no to for the last few weeks. You have so much fun and love every bite of food.‌Then you get home. And you hop on the scale only to watch it go up, up, up. Not only did you gain back all the weight you’d lost before vacation but there’s an extra five pounds just as an extra little vacation present. *eye roll*‌And you’re frustrated. Because you spend so much time and energy losing weight only to have it come back with a vengeance. Now, you have two options, go back to that diet that drove you crazy, or give up.‌And giving up sounds so much easier! So you do it. Until your next vacation or event that forces you to diet again.‌Mama, I used to be stuck in this cycle too. I was stuck in this cycle for years!‌I would restrict, restrict, restrict myself so I’d look just right in my bikini before we’d go on a trip. And then, over the five days we were gone, I’d stuff myself. I’d indulge in everything I had told myself not to eat for weeks, and I’d drink until I wanted to hop on the bar and dance.‌I thought this was the perfect arrangement! Diet for a while, and then go on vacation and cut loose! It seemed easier than trying to eat healthy all the time.‌I thought the fun of vacation eating was worth the restrictive diets and extreme self-control. But I ended up having to do it again, and again, and again and I never moved forward. I was stuck in this frustrating loop and had no idea how to get out of it!‌It wasn’t until I learned about nutrition and how it didn’t have to be miserable or restrictive that I was able to lose weight, go on vacation, enjoy myself and not gain weight.‌Mama, we’re heading into spring break which for most of us means some sort of vacation. And I want to give you this freedom! I want you to go on vacation with your kiddos and have a blast without gaining 10 lbs.‌So, I’m going to give you four seriously easy steps to go on vacation for spring break where you can have fun and be healthy!Plan meals & snacks for spring breakThe first step is always to make a plan. If you want to stay on track with your nutrition, then you have to have a plan.‌I know planning your meals and snacks for vacation doesn’t sound fun, but trust me, from one busy mama to another, it’s so worth it!‌When I go on vacation for spring break, I don’t want to think. I spend 90% of the year thinking, planning, organizing and scheduling. So when I go on vacation, I want a break from that.‌Unfortunately, vacation calories count just as much as at-home calories so unless I want to undo all my hard work, I still need to think about what I’m eating.‌But, if I think about it ahead of time, then I can still take a break on vacation!‌Before spring break, I’ll plan out exactly what and how much I’ll eat at every meal, but when I’m on vacation I want more flexibility. Instead of making exact plans, I’ll make a basic outline and try to stick to that.‌I always try to start my vacation breakfast with lots of protein. I do this for two reasons.Starting your day with protein will help curb cravings for the rest of the day. This helps me make better choices throughout the day even if I go off plan.It leaves more flexibility for eating out later in the day! If I’ve had plenty of protein early in the day I feel more comfortable having fun with my food later in the day.‌After I have breakfast planned, I can decide if we’re going to eat out for lunch, dinner or both. If the answer is both, then I try to choose healthier options at the restaurant; subbing out fries for fresh fruit, or getting grilled chicken instead of fried.‌If we’re only eating out for one meal I’ll allow myself to have more freedom with my meal out. I still try to eat something more nutritious for my other meal, but I still make sure to have fun with it!‌I also like to plan out a few snacks each day so that I can snack without going too crazy. I like to try and sneak in some extra protein so I’ll pack protein bars or protein shakes with me. I also love to enjoy fresh fruit and veggies on vacation so I’ll plan to have those as snacks as well.‌The goal is to eat well 80% of the time and then have more decadent, fun foods 20% of the time. If you can get this balance down on vacation, you’ll be able to have fun without gaining a ton of weight!Prepare your food before leaving for vacationAgain, I want to actually be able to relax on vacation, so I take time before vacation to prepare anything I want to eat on vacation.‌If you...
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    22 分
  • Episode 132 - You Need To Know the Secret Behind Willpower and How To Harness It To Stop Snacking

    Episode 132 - You Need To Know the Secret Behind Willpower and How To Harness It To Stop Snacking
    2024/02/21
    Mama,I hate talking about willpower. It’s one of those words that instantly turns people off because they feel like they don’t have it. “I don’t have the willpower to stick to a diet! I love cookies too much,” or “I don’t have the willpower to wake up before my kids,” or “I don’t have the willpower to get to the gym every day, it’s just too tough.” However, I know I need to talk to you about willpower because it’s so misunderstood!‌From my experience as a young mom, and talking to hundreds of moms, I’ve learned one of the biggest problems mamas face with our health is mindless snacking.‌Whether that’s grabbing an Oreo from the sleeve every time you pass through the kitchen, eating bites of leftover mac and cheese when you’re clearing your kids’ plates, or mindlessly eating a whole bag of chips at the end of the night, snacking is hurting your health.‌And I bet you’ve tried everything under the sun to stop snacking.‌You did a kitchen clean out and threw out all the “bad” foods.You tried to get the kids to trash their food before bringing their plates to the sink. (This one never works, but it’s a valiant effort! Bahaha!)You stopped buying chips, cookies and ice cream.You punished yourself when you ate snacks.‌But none of it worked. And you probably thought, I just don’t have the willpower to do it. And you were right! You didn’t have the willpower.‌Because willpower is a belief. The secret to having willpower is believing that you’re capable of it!You have to start believing that you have willpowerI talk about thoughts and feelings a lot, and for a really good reason: everything, literally everything starts with a thought.‌Quick caveat, I’m about to talk a lot about chips and how to avoid mindless snacking on them, but that doesn’t mean that chips are bad. They’re not good either. They’re neutral. They’re food. So you can eat them, or you don’t have to. This is just an example! We’ll go into this later but food accountability is more important than good vs. bad foods!‌Ok, back to our example.‌Before you put a single chip in your mouth, you have to have several thoughts.‌Thought 1: “Ooo, chips!”Thought 2: “That sounds good!”Thought 3: “Should I get a bowl or eat straight from the bag?”Thought 4: “Nah, I’ll just grab a handful.”Thought 5: “Oops! Better pick that chip off the floor before the baby gets it.”‌Small, simple thoughts lead to bigger actions and results than we realize. “Ooo chips!” was a small, insignificant thought. But it can lead to eating a whole bag of chips, the result of which is gaining weight!‌If you want to have more willpower, then you have to start paying attention to how your small thoughts are causing unwanted results. Then you need to flip that and use your small thoughts to create the results you want!‌If you want to increase your willpower, start filling your brain with thoughts that result in more willpower!‌Now, Mama, I’m not going to leave you alone to create new thoughts on your own because that’s harder than it sounds! It takes practice to start controlling your thoughts. But I want to help you get started.‌Here are a few new thoughts or affirmations that you can use to increase your willpower around snacking.I’m strong enough to eat the foods that will help me reach my goals.That sounds good, but it’s not in alignment with my goals.I’ll have that later if I’m still craving it.I’m in charge here, and I’d rather have something that fills me up.I’ve already made a plan, and this food isn’t in it. I’ll have it tomorrow instead.Chips are great, but they’re not what I need right now.I’m listening to my body and while chips sound good, I know that it’s craving something more substantial.‌The key to using these affirmations is picking something that sounds true right now, and building on it.‌Right now, “I’m strong enough to eat the foods that will help me reach my goals.” might not feel true to you. You might feel really weak around snack foods. So try, “I’ll have that later if I’m still craving it.” instead.‌As you get used to thinking, I don’t need that snack food/craving food right now, you’ll grow into some of the stronger affirmations. Taking this bit by bit is how you’re going to create the willpower to stop mindlessly snacking!How will we do that?Set boundaries around snacking to increase your willpowerNow that we’ve covered the mental part of willpower, I want you to start creating physical boundaries so that you can implement your willpower!‌I want to start with food accountability. When we first started talking today, I mentioned how you may have done a kitchen clean out, stopped buying snacks or treats, you get it. Those things didn’t work for you because you thought you needed to restrict your access to snacks.‌But you don’t.‌Weight loss and general health aren’t about restriction, it...
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    16 分
  • Episode 131 - 4 Proven Strategies Busy Moms Need to Skyrocket their Libido

    Episode 131 - 4 Proven Strategies Busy Moms Need to Skyrocket their Libido
    2024/02/14
    Mama,Being a mom is amazing. I love it. But if we could get super honest for a minute, there are a few things that have been difficult about being a mom, and losing my libido was one of them. It’s hard to feel sexy and in the mood when you’re knee-deep in dirty diapers, sleep-deprived, and don’t recognize your body anymore.‌When I first started losing weight, looking good naked and improving my libido were at the top of my list. I was so tired of feeling fluffy and frumpy. I wanted to feel strong and confident again.‌And while losing weight, and putting on muscle helped me look better it didn’t completely fix my desire problems. So, I did what we all do, I hopped on Google and searched “how to increase my libido.”‌I got lists and lists of things to eat to improve my drive; like dark chocolate to increase endorphins and beets to increase blood flow.‌However, upon further research, I was going to have to be eating chocolate and beets by the truckload to see any benefits.‌When I realized that adding a few libido-boosting foods into my diet wasn’t going to do the trick, I gave up on Google and went to get real help.‌I got together with my friend, Dr. Kris Wallace, a naturopathic physician who specializes in balancing hormones in men, women and adolescents, and we found four proven strategies to increase your libido - no aphrodisiacs needed!1. Make sure your hormones are in orderTricks and hacks only go so far. If you want to increase your libido then you need to know what’s going on inside your body. That means going to the doctor and having your hormones tested.‌Testosterone is the most common cause of low libido in women. If your testosterone is low, or any other essential hormones, your doctor can help you find the right solution.‌I do recommend working with a naturopath because, in my experience, naturopathic doctors aren’t looking to give you a quick fix. They want to help you understand your body and will help you get to the root of the problem.‌Once you’ve gotten a plan from your doctor to rebalance your hormones, you can implement these behavior changes that will also improve your sex drive.Have a heart-healthy dietDiet plays a huge part in your overall health and sexual drive. If you want to have a healthy libido, then you need to be focusing on more than aphrodisiacs. You need to have a healthy diet all the time! I’ve narrowed down three areas of your diet that can improve your sex-life.Omega 3 Fatty AcidFat plays an important role in balancing hormones. This is why getting enough fat is essential to a healthy sex drive. Omega 3 Fatty Acids, a type of fat, have been shown to help men and women improve sexual desire.‌Omega 3’s reduce inflammation and oxidative stress in the body. Inflammation and oxidative stress cause damage to blood vessels and nerves necessary for sexual function.‌Most people use supplements to reach their Omega 3 goals, but it’s also naturally found in fish.FiberFiber is great for keeping you regular, but did you know that it can help improve the three biggest sex-homrones: estrogen, DHT and testosterone too?‌Fiber helps bind a molecule called the sex hormone-binding globulin to estrogen, DHT and testosterone. When fiber binds to the globulin, it leaves behind more testosterone which increases libido!‌Fiber is found in carbs like leafy greens, beans and lentils, fruits and berries, vegetables, oatmeal, and other whole grains. Which means you need to be eating complex carbs as a part of your healthy diet!ProteinProtein can help increase testosterone levels and like fiber, protein binds to the sex hormone-binding globulin.‌Chicken, beef and pork are all great sources of protein. Vegetarians can also find nutrients to improve libido in whole grains, and dairy products like milk and cheese.‌‌‌When you aim for a balanced diet, you’ll see that your hormones stay at optimal levels and your libido will increase.‌In honor of Valentine’s Day coming up, I wanted to create a healthy, libido-boosting dinner menu! So I put together a free guide with three different dinner options. You can grab it in my free Facebook group, Busy Mom Simple Nutrition.2. Get enough sleepAnother huge part of a healthy libido is getting enough sleep! Sleep is usually one of the first things busy moms give up to do everything else on their plates, but if you want to feel sexier, you have to start prioritizing it!‌Sleep plays a vital role in sex-drive because when we’re sleeping, our bodies are repairing themselves and our hormones are recouping!‌If you know that you’re lacking in sleep, then create a bedtime and a bedtime routine for yourself! Plan out when you need to go to wake up and then plan your bedtime backwards from that. Make sure you’re allotting at least eight hours of sleep and then stick to that bedtime!‌One hour before your bedtime you should start your bedtime routine. I recommend turning off all of your electronics, or ...
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    20 分
  • Episode 130 - Breaking Free from Martyr Mom Mentality and Prioritizing You

    Episode 130 - Breaking Free from Martyr Mom Mentality and Prioritizing You
    2024/01/24
    Welcome to another where we explore the challenges and triumphs of motherhood and find balance in our lives with our health and weight loss and nutrition.‌In today's episode/ session it's all about breaking free from the Martyr Mom mentality and prioritizing your needs as a mother.‌A few years back, I had a client named Suzanne who struggled with guilt when it came to spending money on herself. She was caught in the cycle of Martyr Mom syndrome, sacrificing her own needs to make others happy. Suzanne's story is a powerful example of the transformation that can happen when we prioritize self-care.‌So, what is Martyr Mom syndrome? It's when you give up everything for your kids, spouse, or others, neglecting your own well-being. Suzanne, like many others, grew up witnessing the women in her family selflessly giving everything they had. It took joining my program for Suzanne to realize that neglecting her own needs was affecting her health, particularly her struggle with weight.‌In an honest moment I had with Suzanne and with her permission I will share what she told me she said: "I've had so many mind-blowing realizations about how I treated myself. The shift I've made in just a few weeks has not only helped me but improved my relationships because I'm giving to myself as well."‌Suzanne's experience highlights the importance of letting go of the Martyr Mom mentality. It's not about sacrificing everything; it's about finding a balance that benefits both you and your family.‌Martyr moms often wear themselves down, feeling unappreciated and overwhelmed.‌Which then makes us bitter and cranky with the people we want to help and love on and please the most.‌Instead of being a martyr mom, it's crucial to put your needs at the top of your list. Think of it like the safety instructions on an airplane – secure your oxygen mask first before helping others. You can't care for your family if you're running on empty.‌‌I want to ask you a question…Have you ever considered what your needs are? Have you ever asked yourself this question or more importantly have you taken the time to listen? When we don’t know we do things we don’t even realize we are doing to cope when our own needs are not being met. We Self-soothing with food or shopping or we yell and allow bursts of anger to come up so that we can feel temporary relief. My sweet friend if that is you it's time to address the root problems.‌How? Well let’s focus on three key areas: nutrition, mindset, and physical health.‌Host: Now, let's delve deeper into the three key areas that can truly transform your life when you prioritize them: nutrition, mindset, and physical health.‌Nutrition: Fueling Your Body Right**‌When we talk about nutrition, we're not advocating for strict diets or deprivation. Instead, it's about understanding what your body needs to function optimally. Consider it as providing the right fuel for your engine. Are you nourishing yourself with wholesome, nutrient-rich foods that sustain your energy throughout the day? Making informed choices about what you eat can have a profound impact on your overall well-being. Are you eating too much, too little? Do you know or are you in survival mode and eating the scraps before the next task? In my macros made easy program we get to the nitty gritty on this so you know for certain you are showing up in big easy for yourself ways that will have a long-lasting effect on your health.‌Mindset: Shifting Perspectives**‌Your mindset plays a crucial role in how you navigate the challenges of motherhood. It's not just about positive thinking but understanding and reshaping deep-seated beliefs. Many mamas, like myself and Suzanne, used to self-soothe with temporary fixes like food or shopping. Shifting your mindset involves addressing the root problems, embracing self-compassion, and fostering a positive outlook on your journey to well-being. Having tools to bring yourself back to base when old patterns creep in is key but also having deep compassion for yourself when you are in the rut and trying to figure it out‌Physical Health: Investing in Your Body**‌Physical health extends beyond just the number on the scale. It's about embracing a lifestyle that promotes strength, vitality, and longevity. Prioritizing sleep, hydration, and regular exercise are foundational elements. Remember, you can't pour from an empty cup. Taking care of your physical health ensures you have the energy, STRENGTH and resilience to tackle the demands of motherhood.‌‌The synergy of these three areas creates a holistic approach to self-care, allowing you to thrive as a mama while setting an empowering example for your family‌So, whether it's making mindful choices in your diet, reshaping your perspective, or investing time in your physical health, know that each step you take is a powerful stride toward becoming the best version of yourself.‌‌Investing time and effort into understanding these ...
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    21 分
  • Episode 129 - 3 Easy steps busy moms need to plan healthy, macro-friendly meals

    Episode 129 - 3 Easy steps busy moms need to plan healthy, macro-friendly meals
    2024/01/17
    Mama,You know that saying, “When you fail to plan, you plan to fail,” I completely believe that. When I talk to busy mamas who want to improve their health, they say they will do just about anything to lose weight, but when I ask them about meal planning, they say, they can’t meal plan. Most people think meal planning takes too much time and isn’t worth it, but I have an easy 3-step meal planning system that saves busy mamas so much time and it helps them lose weight!‌And I get it, mama, when you start meal planning it can feel so overwhelming. These are a few of the biggest roadblocks mamas have told me that they run into with meal planning.It’s too time-consumingYou can’t get your family to agree on one mealYou don’t feel like eating what you plannedYou don’t have the ingredients to eat what you plannedYou can’t think of a single thing to make‌I used to have these problems too! Then, I implemented my backward meal planning system and now I spend maybe 15 mins a week planning meals and grocery shopping. That’s it! It’s so simple and quick that it’s easier than not meal planning.‌This system is one of the first things I teach my Macros Made Easy clients this system and it makes losing weight infinitely easier!‌“The biggest ‘aha’ moment is planning dinners first, and working backward from there. I don’t have to eat a separate meal from my family.”Joanne Mcmillen‌Mama, I want to give you this system for free so that you can reach your health goals too! When you couple this meal planning strategy with macro tracking it makes the biggest difference in your health and weight loss!Plan your whole day - but start with dinnerWhen you think of meal planning, you usually just think about planning dinner, but I want to talk about planning for your entire day.‌Making a daily meal plan doesn’t have to be overly complicated! I plan out my meals just one day before - with the exception of dinner. Once a week, I plan all of my dinners because dinner is usually my biggest meal and I want to make sure it fits into my daily meal plan.‌It’s super important to me that my family all eat together and that I don’t have to cook separate meals. By knowing what dinner is, I’m able to plug that in and then plan the rest of my meals around it.‌After I’ve planned my dinner, then I go back in and plan the rest of my meals and snacks for the day.‌If you’re macro tracking, this is the best way to meal plan! If you’re not macro-tracking but are just looking to eat healthier, I still suggest planning your meals like this because it saves you so much time!‌A lot of mamas don’t make meal plans and then spend countless hours worrying about what they’re going to eat. I used to do the same thing and it was exhausting! Until I started meal planning I didn’t realize how stressful it was to go without a plan!‌If you start planning your meals you’ll be able to build healthy meals and you won’t fall victim to mindless snacking, or ordering Doordash because you don’t know what else to do.How to put a healthy meal togetherOne of the biggest reasons people quit eating healthy is that it’s too hard! Trying to find healthy recipes or cooking a complicated meal every night is too much work! Which is why I don’t recommend that to my clients!‌In macro tracking, there aren’t good or bad foods. Which means you don’t have to eat certain foods to be healthy. You don’t need a new cookbook or a bunch of pinned recipes that claim to be healthy. You can eat the foods you like! So I always recommend eating food you’re already used to, and just tweak how you plan your meals.Start with proteinStart your meal planning by choosing what proteins you will serve for the week. Here’s the key to making your meal-planning process simple: only pick 2-3 proteins for the week!‌You’re still going to have a protein at every meal, but by choosing just 2-3 different types of protein, you’re going to make your prep work so much easier!‌Instead of preparing a different protein each day, you’ll bulk-cook your proteins and then add different seasonings or sauces to them depending on the meal. Bulk cooking is going to save you so much time in the evenings as well! It’s been a game changer as a busy mom who is running around from the time school ends until bedtime.‌‌Let me show you one of my meal plans so that you can see how I bulk-prep my proteins and still have variety throughout the week.‌Say you choose pork, chicken and shrimp for your proteins. Here are the meals I would make with those proteins to switch things up.‌With the pork you could make:Shredded pork burrito bowlsBBQ Pork sandwichesI’ll use the chicken inChicken shwarma saladChicken shawarma kabobsBBQ chicken nachosThen, I’ll have a shrimp meal:Shrimp fajitasAdd sides to complete your mealOnce you have your proteins picked out and you’ve decided what you’re going to make, then it’s time to add ...
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