Halloween: 5 Tricks to not Overindulge on those Treats

'Tis the season for overeating and overindulging! It's hard to believe that Halloween is here, and kids from all over will be knocking on your door for some treats! We all know that it really is the beginning of the holiday season. The early signs of Christmas have already been trickling into the stores and commercials! Is this going to be the year that you find a healthy balance or will you continue to make it a season of indulgence?

Let this be the year that you change your mindset! Take it from me, a recovering candy addict who used to have to replenish the Halloween stock before the trick-or-treaters came, that it is possible to treat yourself without tricking your brain to overindulge. It's a mental game really, so I wanted to share some tips to help you from feeling that morning after candy hangover and allowing you to continue to reach your health goals!

1. Leave the Candy at the Store: I first spotted candy in the stores in July. I am a planner by nature who enjoys checking tasks off the list, so I used to buy our Halloween stash weeks before the big night. You want to know what happened?! I had to go back to the store and buy more for the trick-or-treaters because my husband and I put a good dent in it. One way to ensure you won't overindulge is if you leave the candy at the store! Your kiddos or co-workers will surely have some candy to share, so no need to keep it in your house. Instead of passing out candy at your place, think of alternatives. My mom always would pass out pencils, pens, stickers, and Play Doh. We may not have always been the popular stop on the trick-or-treat route, but it kept us all in check.

2. Take your Trick-or-Treating on the Road: Take your kiddos to a friend or family's neighborhood and enjoy their company and friendship. This way, you have NO reason to take that candy off the store shelves! This will be the second year that my kiddos will be trick-or-treating with their cousins, so I didn't even pick up at Halloween candy!

3. Set Your Limit & Make it Known: I plan on eating candy on Halloween! Yep, I have goals I want to achieve AND I am still going to eat candy! It's a balancing act, People! I am surely going to eat some candy BUT because I have myself in an accountability group, I am making it known to them & now YOU that I intend to eat 2 pieces of candy on Halloween: One chocolate & one fruity- guessing it will be a Reese Peanut Butter Cup & some Skittles! :) Allowing others to know your goals and intentions will help keep you accountable.

4. Eat Before You Treat: It is always so important to have a plan. I make a weekly meal plan so that I buy the food that is necessary for me to eat in order to achieve my goals. I schedule in ONE meal ONCE a week as a TREAT meal. I strategically planned my treat meal for Halloween. We will be enjoying some pizza and SALAD before we set out on our 2 hour (most likely wet and soggy) adventure! I am going to load up on the veggies and have a side of pizza to make sure I am full when I hit the road with the kids. Take some water with you as well to keep you hydrated and full. You better believe that my day will be full of my usual foods: eggs with fruit, apple & PB, & Shakeology
( PB cup recipe will hit the spot). It's one meal, BUT I am setting myself up for success by having a plan.

5. Dole it Out & Donate: Our oldest daughter would probably live on candy for all of her meals if we would let her, so we will certainly be the keeper of the treat bag. My grade school and the place I taught for 7 years, has a yearly candy drive so kids who don't have the opportunity to enjoy Halloween can have some treats. I plan to give much of the candy the girls collect to this candy drive, BUT will save some to dole out here and there.


This really is my favorite time of year! I love all the gatherings with my friends & family. Truthfully, these gatherings tend to revolve around food, BUT I have my tricks, tools, and accountability group members to help me stay on track. It's not about perfection! It is about progress and small daily steps to bring me to my larger goals.

Do you need accountability?! Fill out the application below so we can determine the best program and group for you!

Fill out my online form.

Use Wufoo integrations and get your data to your favorite apps.

Healthy Chicken Noodle Soup

 Healthy Chicken Noodle Soup

It's been chilly here recently, although it will be in the 70's the next two days (good old Cleveland!), and I have been in the mood for some soup! There is something about soup that just makes me feel better.  Maybe it is because I always recall eating it while I wasn't feeling good as a kid or while I was pregnant with the girls! :) Well I tackled tomato soup last week, (see recipe in past post), so I thought I would give chicken noodle a try. I have to thank my husband for the inspiration.  I forgot about his night out with the guys Saturday and had chicken and salad on the menu.  I made a switch when I realized my error, and made this yesterday with that chicken.

INGREDIENTS:

* 2 cups of cooked, chopped chicken

* 4 cups of low sodium chicken broth

*1 cup chopped onion(used 2, yellow onions)

*1 cup chopped carrots

* 1 cup chopped celery ( used 2 stalks)

*1 tsp. of oregano

*1 tsp. of basil

*1/4 tsp. of black pepper

*1 cup  dry whole wheat orzo pasta ( I used 2- WAY too much)

*a little bit of sea salt- my broth had 140 mg of sodium- 3 times less than typical broth, and I needed a little bit more. Just a pinch to my serving was great!

INSTRUCTIONS:

1.  Chop your veggies! I used my food chopper, and it makes the process so much faster. I bought baby carrots. I was able to just throw them in without any pre chopping.

2.  Add chicken broth to the pot. Combine all the ingredients EXCEPT the CHICKEN and the ORZO. Bring to a boil.

3. Cover and simmer for 5 minutes.

4. Add the DRY orzo. Cover and simmer for 8 minutes.

5. Add the chopped chicken.

I made a couple mistakes while making this for the first time, so I want to share them with you so you can make sure you don't do the same. When I added the ingredients in step 2, I didn't turn the temp down to simmer. I forgot to do that and some of my broth evaporated. Mistake #2- I added WAY too much orzo which also sucked up some of that broth. I only had one 4 cup container of it, so when I heat up the leftovers, I will need to grab some more to add to individual servings. Regardless, it was YUMMY!! 

What's your favorite soup?!

Happy Eating!

XoXo

Outdoor Workouts: Tips to Keep You Safe

So my main mode of transportation if you will since wrist surgery on 9/26 has been WALKING.  As I have been taking my strolls in a nearby park, I have really been thinking about staying safe.  Sadly we hear on the news ALL the time about things that happen to people, especially when they are alone.

Six Safety Tips:

1.  Buddy System: Remember when you were younger and your parents or teachers told you to find a buddy? Yeah, do that!! I try to always walk with my BFF's mom who lives just a couple streets away from me.  It's always more fun to walk/run with someone anyway, right?! If something concerning were to happen, this person would be your back up. :)Now, our schedules don't always mesh well, so I make sure to utilize other safety measures. 

2.  Sunset: I do try to take the kiddos for a short walk during the day, but to really pump things up, I like to keep them at home with Daddy. 

When I walk in the evenings, which I am trying to do daily,(weather permitting-lame by the way- It never rains in my basement, LOL) I make sure I check the approximate time the sun will be setting. Even with a buddy, walking/running at night isn't the best idea because you can't be fully aware of your surroundings.  Make sure you leave at a time that allows you to return home or to your car before it gets dark. 

3.  Time: It is important to know the length of time your trail or preferred walking/running path takes you to get through. Make sure you set your timer or look at your watch or phone the first time you start.

4. Tell a Friend: Make sure you tell your spouse, significant other, or roomie(s) when you should be expected back.  See why knowing the length of your trail/path is important?! I tell my husband before I set out on my calorie burning, stress reducing walk, that if I am not home in an hour, that he should be concerned unless he hears from me otherwise. 

5.  Phone a Friend: I NEVER leave home without my phone.  Not only should you not leave home without it, BUT you need to make sure it is fully charged.  I can attest to this! My phone died( darn battery loses charge SO fast these days) while I was on the first part of my solo walk yesterday. I contemplated not doing my second lap around my trail. If something suspicious occurs while you are getting your work out on or if you or someone gets injured, the phone can certainly help get you out of a jam! You will also need your phone if you need to call that person you told about your ETA back home. 

6.  Be Aware of Your Surroundings: I am VERY familiar with where I take my walks.  I used to run the trails back in my cross country days.  It's vital to stay alert during your walk/run. Take note of cars that you see and people you encounter.  The time I tend to go typically has various groups of people: couples walking, friends walking and having conversations, people walking their dogs, and kids conditioning with their teams. It's good practice to take note of these people. 

Keep in mind these tips before you head out next time.  What safety tips do you use? I would love to hear!

Happy walking!

XoX0

Healthy Homemade Tomato Soup

Healthy Homemade Tomato Soup

YUM!! Really this is the best word to describe this amazing soup.  When the weather starts getting cooler, and well that can be anytime in Cleveland, I begin to really crave grilled cheese! Truthfully, it has been a part of my meal plan each Tuesday since I discovered Ezekiel bread. To me, there is nothing better than to dip a grilled cheese in some thick tomato soup!!

Typically I would break open a can of Campbell's tomato soup, and heat it up on the stove. Well I don't miss that high fructose corn syrup which is the 2nd on the ingredient list nor the taste of metal from the can.  Anyone taste that when you eat soups from a can?! Anyway, I asked for some recipes from my FB friends, and I was really pumped when one of my BFF's  forwarded me the recipe she uses.  I looked it over and determined how I was going to "clean" it up.

INGREDIENTS:

*3 Tbsp. of olive oil

*3 cups of chopped yellow onion ( I used 3.)

*1 Tbsp. of minced garlic

*4 cups of chicken stock- I used a combo of Emeril's organic chicken stock and Rachael Ray's low sodium option

*1 (28 oz.) can of crushed tomatoes 

*less than a tsp. of paprika

*1 Tbsp. of sea salt

*1 tsp. of black pepper

*1/2 cup of whole wheat organic orzo

*1/2 cup Greek yogurt

I picked this up at my local Giant Eagle.

INSTRUCTIONS:

1. Chop your onions.  I used my food chopper to make them small, fine pieces.

2.  Heat up the olive oil in the pot and then add the onions. Cook them over medium-low for about 15 minutes. I stirred them every once in a while.

3. Add the garlic and stir for another minute.

4. Stir in chicken stock, tomatoes, **paprika, salt, and pepper.  Bring it to a boil, lower heat, and then cover and simmer for 15 minutes.

5. While the soup is simmering, cook the orzo pasta for 7 minutes. Drain it and add to the soup once it has simmered for the 15 minutes.

6. Add the Greek yogurt and allow it to simmer for another 10 minutes while you stir it often.

**The original recipe calls for a large pinch of saffron threads; however, that costs around $22 for a small container!!! What in the what?! That was a third of my weekly grocery budget, so I substituted that with paprika! Yum!!

This went so well with my Ezekiel grilled cheese sandwich! It was such a nice consistency and really hit the spot on a cool, rainy day!!

FIXERS: I just filled up a green container and called it a day!!! There was such a small amount of orzo, so I didn't bother checking off a yellow for that. You can also delete that from the recipe if you don't like it. :)

Happy Eating!!

XoXo

QUICK Turkey Chili

I don't know about you, but I have days, sometimes weeks, where I am not feeling the particular dinner I have planned.  I crave certain foods sometimes ( check out my post about food cravings).  Chili is one of those foods that I think about during fall and cooler weather.  Living in Cleveland, that cooler weather sometimes comes faster than we would like; however, the chili recipes I've made in the past called for a crock pot.  Those recipes tend to take hours to cook and take prep before you run out of the house in the morning, so I was pumped when I found a chili that was done in an hour, prep included!!!

The ingredients include various spices to pack a punch! My husband and I tend to have very differing taste buds, especially when it comes to the spiciness of food. We BOTH really enjoyed this.

INGREDIENTS:

*1 1/2 tsp. of olive oil

* 1 lb. of ground turkey

* 1 chopped onion

* 2 cups of water

* 1 can of kidney beans, rinsed and drained

* 1 (28 oz.) can of crushed tomatoes

* 1 Tbsp. of minced garlic

*2 Tbsp. of chili powder

* 1/2 tsp. of paprika

*1/2 tsp. of oregano 

* 1/2 tsp. of ground cayenne pepper

* 1/2 tsp. ground cumin

* 1/2 tsp. of sea salt

* 1/2 tsp. of black pepper

INSTRUCTIONS:

1.  Heat olive oil in large pot.

2.  Once heated, place turkey in pot and cook until no longer pink. Add onions and cook until tender.

3.  Add water, crushed tomatoes, kidney beans, and spices.  Bring to a boil. * We added all the spices together in a dish while meat was cooking and then just poured it all in at once. 

4. Once it is boiling, cover and lower heat. Simmer for 30 minutes.

My husband was the cook since I am still recovering after my recent wrist surgery. 

This went nicely with some whole wheat crackers, and there was plenty for his lunch the next day and a couple more meals in the future!

Happy Eating! 

XoXo

Thrive in 25: Building a Business

I'm a business owner, the CEO, the CFO, the boss lady!! Say What?! Nearly a year ago, I made the decision the join a team of individuals whose purpose is to help other people. Through their dedication to others' goals, they achieve their own personal and business goals.  These lovely ladies pictured below are also business owners.  Although we are all Independent Beachbody Coaches, we do something that I am sure most companies don't do, especially when they are working a biz in the same market- They not only help family, friends, and coworkers achieve health and fitness goals, but they also strive to assist other coaches in the organization. How cool is that?!?!

I am continuing to build my business each day and am able to do that with the constant support, abundant resources, and adaptable tools. We hold business meetings in our PJ's while kids are being tucked in for the night. My fellow business owners are scattered all over the country, but we connect with each other often through the use of social media and chatting apps! 

 

Group support and brainstorming business strategies with the top coaches in this business is such a unique opportunity.  It is work indeed, but work that I choose to do when I have it planned in my day.  It is planned around doctor's appointments, household responsibilities, and my own health/fitness needs. 

So do you want to be your own boss? Do you want to get involved in a business at an exciting time for Beachbody- awaiting the launch of Shaun T's ( creator of Hip Hop Abs, Insanity, Focus T25)  MAX 30?!?! Do you want to learn the basics of this business so you can produce an income?! How do you get started?! How does 25 days to ALL of this sound?

The journey of all coaches is different- highs, lows, successes, and failures, BUT our path is the same. It's full of positivity, encouragement, and a heck of a lot of tools, tips, and tricks! Who wants to get on the path with me to build your foundation?! Fill out the application below. 

Fill out my online form.

Online contact and registration forms from Wufoo.

We ALL have Cravings!!

This post is a LONG time coming! No, seriously, it is taking me a while without my left hand.  So this wrist surgery I had last Friday has really forced me to focus on my nutrition even more. I have believed the idea of nutrition as 80% and fitness as 20% of health for quite some time, BUT I am especially interested these days with what my body WANTS!!

Cravings aren't just for pregnant women, that's for sure! Man I did have some interesting ones though. :) Everyone's body screams for certain foods. The brain is telling our tummies what it wants.  Can you imagine craving a SALAD or PLAIN yogurt and Natural Peanut Butter? What about EGGS & FRUIT? Crazy, right?! Well if you would have asked me this time last year, I would have shouted, "COO-COO!" at the top of my lungs after I got done swallowing the Halloween candy that I bought for the trick-or-treaters. OOPS!! Really though, I am proof that your cravings can totally change. That your body can actually WANT good, whole foods. Now, I'm not one to preach 100% clean eating. That's not my idea of a lifestyle, but I do enjoy following the 80/20 rule -Eat clean at least 80% of the time. My brain and tummy have this good thing going. If my brain tells my tummy to eat something not so great, my tummy reminds my brain how it felt after. My tummy also triggers my brain to feel AWESOME after fueling it with the good stuff.

First meal after surgery-16 hours since my last meal-SHAKEOLOGY

I always talk about how I still eat foods that I have done in the past, BUT the main difference is how they are prepared. Remember those pregnancy cravings I mentioned?! Well, grilled cheese was a MAJOR one with our second daughter. I could eat two at a time with canned tomato soup. I still CRAVE those things but now I enjoy it on Ezekiel bread, instead of LOW calorie bread (ICK!) with a portion controlled size of shredded cheese and am excited to make my own soup! YUM!!

Like I said before, this is a lifestyle where for me at least 80% clean foods is wonderful. I am human, so I falter and give in sometimes. Clean foods can even get you in a little trouble! 

This popcorn follows one of the 5 clean eating golden rules: If it has a label, it should have 5 or less ingredients. The ingredients in this are quite good and my tummy sure enjoyed it last night, BUT before I knew it, I felt the bottom of that bag! Why does this lifestyle work then? Because if it were some crash diet, I wouldn't be able to take the "popcorn experience" and remind myself to think about  proper portions. I wouldn't have a group of people to keep me accountable to my goals. I would have said, "Oh well, I guess I will just eat whatever now!"

Cravings don't just have to be related to one's appetite either. A person can crave exercise as well.  I am definitely feeling the shock of not being able to get in my 30 minutes of effective interval training each day, BUT I am finding other outlets until I am healed. 

Late morning squats to relieve some stress! Shakeology in hand for some weight training, LOL

Family walk the day after my surgery!

What's the point?!?! That old habits can change! That you can go from being a Taco Bell followed by  some candy eating woman or man who takes an occasional walk and TRANSFORM that behavior into great HABITS in not much time with the right tools and support! 

Would you like some health and fitness support? Fill out the form below :) 

Fill out my online form.

The easy to use Wufoo form builder helps you make forms easy, fast, and fun.