Featured

5 Ways to Manage Cravings + Your Next Favorite Banana Bread Recipe!

Managing your cravings may seem like an impossible task. With every day stressors and temptations, and simply not knowing how to make better choices instead, your cravings might seem like they will always overtake you. But that doesn’t have to be the case

Even after being on this lifestyle change journey since 2008, I can honestly say the cravings haven’t gone away completely, but they have been greatly reduced. I do not give in to them nearly as often and I have developed a healthier relationship with food!

What have I learned along the way? I put together my top 5 Tips to Help You Manage Your Cravings plus a delicious recipe!

1. Eat balanced meals – One of the main reasons that you have cravings is because your body is not getting the nourishment it needs. Cravings are your body’s way of saying it is out of balance and lacking in one or more areas. Overconsumption of fast food, fried foods, sugary and processed foods leaves you nutrient-deficient because you’re filling your body with “empty calories”

To create a balanced plate, make 1/2 your plate green veggies, 1/4 of your plate a lean protein, then the remaining 1/4, a complex carb. You can also add 1-2 tablespoons of a healthy fat on the side for a little something extra!

2. Make breakfast – When you eat a healthy, balanced breakfast, you’re more likely to make healthier choices throughout the day. Allow your breakfast to set the tone for the day. What are your healthy intentions for the day? Establish that with the first meal of the day. Some easy options include overnight oats, green smoothies, egg muffins, casseroles or frittata’s

3. Fill nutritional gaps – If you’re craving sweets, then you need more glucose. But opt for fruit or naturally-sweetened foods. Craving chocolate? You might need more magnesium, found in nuts, seeds, beans, and whole grains. How about soda? You might need more calcium, which you can find in cheese or dairy foods (ex. yogurt or cottage cheese), green leafy veggies or sardines

4. Get some rest – When you’re tired, you might crave foods that will give you a quick boost of energy, like pastries, cookies, or candy. Establish a night time routine and aim for 7-9 hour of sleep per night. Your body needs to receive signals that it’s time to wind down – a warm bath, listening to soothing music, un-plug from social media one hour before bed, or read a book

5. Avoid extreme food restrictions – THIS is why I am anti-diet. Diets are restrictive and are essentially set-up to cause you to fail. “How do I know if I’m on a diet?” When you have a laundry list of “bad” or “off limits” foods, then eventually your body will rebel and you will begin to crave those foods more and more. I promote balance, moderation, and creating a sustainable lifestyle. Instead of constantly removing food from your daily diet (with the exception of food sensitivities and intolerances), find more calorie-conscious ways to satisfy your cravings

To help you with that, I’m sharing what I call your next favorite Banana Bread Recipe!

I hope you found these tips helpful! Comment below and let me know which tips you plan to try!

Don’t forget your recipe!!

I help career women who struggle losing weight create effective and sustainable lifestyle changes while eating food they enjoy! Let’s partner together! 1:1 Health Coaching or Weekly Personalized Meal Planning Services!

Follow me on Instagram! http://www.instagram.com/fab_fitcoaching

Sponsored Post Learn from the experts: Create a successful blog with our brand new courseThe WordPress.com Blog

Are you new to blogging, and do you want step-by-step guidance on how to publish and grow your blog? Learn more about our new Blogging for Beginners course and get 50% off through December 10th.

WordPress.com is excited to announce our newest offering: a course just for beginning bloggers where you’ll learn everything you need to know about blogging from the most trusted experts in the industry. We have helped millions of blogs get up and running, we know what works, and we want you to to know everything we know. This course provides all the fundamental skills and inspiration you need to get your blog started, an interactive community forum, and content updated annually.

Featured

Have you found an activity you enjoy…or at least something you don’t dread?

I know not everyone enjoys exercising. Many people see exercise as a chore. Sometimes it’s about time, convenience and/or simply finding something they enjoy.

If you aren’t sure where to start, let’s look at some options and see what you discover! Once you discover the formula of time-convenience-enjoyment and realize the benefits of exercise, you won’t want to stop!

Find what moves you!

Exercise actually gives us energy!

Exercise has also been shown to be great for reducing stress, anxiety and depression, as well as keeping us looking and feeling younger.

Think about how you feel after you’ve been sitting around for hours, versus how you feel when you’re up moving around. You feel better when you’re active, right?

You don’t have to spend hours at the gym to get the benefits of exercise.

If you’ve taken a break from exercise, start with something simple like a 20-minute walk.  Look at ways you can add more activity into your day – a short walk during your lunch break, another walk after work perhaps.  If finding 20-30 minutes at a time is challenging, see how you can break it up into smaller chunks of time.  10 minutes, here and 10 minutes there – it adds up!

The key is to start with something, and COMMIT to it.  It doesn’t have to be all or nothing.

What gets measured gets done. 

Having an activity tracker like a Fitbit or pedometer is a great way to see how active you are.  Activity trackers can give you an idea of how many calories you burn during the day, and it can be motivating to see your progress.

You can also use an app like RunMeter or WalkMeter to track your walking pace and distance.  There are more and more fitness tracking devices coming out on the market all the time, but for starting out, a basic pedometer might just be perfect. 

It helps to have a goal of 10,000 steps per day and see how close you get to that each day.  If you are just starting out, a goal of 5,000 per day for the first month may be more realistic. Remember to check with your doctor before you start a new exercise routine. 

Find a friend or coworker that has similar goals and figure out something you can do together to help keep each other accountable. For many people, this can be a huge help and a great motivator.  Studies show that when there is a support system in place, people do much better sticking to their goals.

Do you prefer to work out at home? Great! There are endless options for workouts to choose from for every fitness level. Options include exercise DVD’s, YouTube workouts, fitness apps and more. Let me know if you need suggestions.

Joining a gym is a great option too.  If you can invest in a personal trainer to get you started, you’ll see results quicker and be assured that you’re using proper form to prevent injuries. 

There are plenty of exercise options available – find something you enjoy so you’ll look forward to it rather than considering it a chore. Here are just a few:

  • Walking
  • Running
  • Dancing
  • Biking
  • Rowing
  • Swimming
  • Strength training
  • Group exercise classes at the gym
  • At-home workout DVD’s
  • Online workouts
  • Pilates
  • Kickboxing
  • Boxing
  • TRX suspension

So what will you start with this week?  Put the days and times on your calendar just as you would for an important appointment. 

Tip:  Get your workout clothes ready the night before and have them laid out all so you’re ready to go.  Put them where they’ll be one of the first things you see when you wake up.  If you work out in the morning, put your workout clothes on first thing, before you do anything else. 

Make sure to compliment your workouts with the food you’re eating. You can’t outwork an inconsistent diet and you don’t want to undue all of your hard work, do you?

If you need help in this area, then I invite you join my 28-Day Total Body Clean-Up Challenge!

Learn how to develop healthier habits, eat clean, detox and gain the energy you need to be your confident and fabulous self!

Register here before we start on Monday, February1st!!

Yours in wellness!

Sharae

Nutritionist + Health Coach +Blogger

Fab + Fit Health Coaching, LLC

I help career women who struggle losing weight create effective and sustainable lifestyle changes while eating food they enjoy!

<< Join my FREE Facebook Group for delicious recipes, free meal plans, healthy living tips, community + support! >>

Featured

6 Ways to Improve Your Health + Mindset for Success in the New Year

You have the intention and desire to lose weight. You’re tired of feeling sluggish, not fitting into your clothes comfortably, lacking confidence, running low on energy, or receiving negative doctor’s reports concerning your health. I have definitely been there so I understand how you feel. You want to make changes, but you aren’t sure where to start. All of the information online seems conflicting and overwhelming

Or perhaps you have started, but have fallen off track due to the holidays, traveling, family obligations, etc. But now you’re ready to get back into the swing of things and pick up where you left off

No matter where you’re at on your journey, this blog post is for you!

I’m covering 6 ways to improve your physical health and 6 ways to improve your mindset so you can be successful in the New Year and beyond!

You need to focus on improving both along the way if you want to achieve long-term, sustainable changes! No magic potions or quick fixes here!

So let’s get into it!

Since you can’t outwork a poor diet and 80% of your weight loss results will come from making changes, here are some easy healthy eating habits you can begin with

Start with 1-2 that seem feasible for you. Once you are consistent, add another, and then another…

  1. Plan the following day’s meals & snacks– when you have a plan you’re more likely to eat foods that are in line with your goals and the office doughnuts and fast-food on the way home, will be less appealing. If you feel you could benefit from receiving a weekly personalized weight loss meal plan, I proudly offer that service! Click here to learn more!

2. Eat green veggies at 2 meals + 1 snack – I call this the “Volume Method.” This method adds fiber to your meals, which promotes fullness. You also receive vitamins and minerals that aren’t available through processed foods. This could look like filling ½ your plate with green veggies at lunch and dinner. Tossing in a couple of handfuls of spinach in your morning omelet, or enjoying a delicious green smoothie for a meal or snack

3. Take a 20 minute walk on your lunch break – getting in more non-exercise activity is highly underrated. Non-exercise activity thermogenesis, or NEAT, can help you burn more calories throughout the day. Plus this short break can help you feel refreshed and less stressed. If walking outside is not feasible due to the weather, you can follow along to a YouTube indoor walking video

4. Eat protein with each meal of the dayprotein is the most filling macronutrient in comparison to carbohydrates and dietary fats. A portion of protein could be 2 whole eggs or 4 ounces of chicken, turkey, fish, pork loin, or extra lean ground beef. Adequate protein intake of 0.8-1 gram per pound of body weight is recommended to preserve lean muscle mass. Muscle helps you burn more calories at a resting heart rate throughout the day

5. Eat more natural foods (less packaged food) – Eat more foods with ingredients you can pronounce, such as the lean proteins listed above, whole grains, beans/legumes, nuts/seeds, and low-fat dairy. If you can’t pronounce most of the ingredients on the back of the package, chances are your body will not recognize it as food; meaning the body cannot use it for energy. Packaged foods are highly processed (stripped of nutrients) so they offer very little nutritional value. They are mostly filled with sugar, sodium, chemical additives, and saturated or trans fats. These foods are manufactured to be highly palatable so they become addicting, which fuels your cravings for more

6. Drink more herbal tea & water for liquids – the liquid calories from soda, juice, alcohol, and specialty coffee beverages, adds up quickly and does not help you feel full and satisfied compared to solid food. Sparking water and fruit-infused water are both great ways to increase your water intake without the extra calories. Ideally, you should be drinking ½ your body weight in ounces of water per day

Now that you have some starting points for easy ways to dial in on your nutrition, what will keep you focused when the journey gets a little tough?

Make these 6 mindset shifts to keep you from yo-yo dieting and saying to yourself “I’ll start over on Monday”

1. This is a marathon and not a sprint – You have to be committed to a long-term lifestyle change. What approach can you take to eating healthier that is sustainable for you? You didn’t gain the weight overnight, so you can’t expect to lose it overnight

2. Take your focus off the scale – Yes, weight loss is the goal, but there are so many other ways you can gauge your success that are also important – do you have more energy? Better sleep? An improved mood? Better eating habits? You can lift heavier or workout with more intensity? Has your digestion improved?

3. Progress over perfectionProgress is not liner. Some weeks’ you might lose 1 pound, the next week ½ a pound, and for a couple of weeks, the scale might stay the same. The point is to keep moving forward. It is part of the journey you need to embrace because it happens to us all. The process may seem slow, but quitting surely won’t make it happen any faster

4. When you get off track, it’s not the end. You can begin again – Don’t stay stuck. Evaluate where you’re at and why you’re there. Then make changes. When in doubt, remember your “why” to keep you focused and motivated

5. Small changes add up – No change is too small. Forward is forward; no matter the pace. Consistency is the name of the game. When you’re consistent with your habits, you will see positive changes

6. Abundance instead of restriction – Avoid thinking in terms of foods you “can’t have.” Why? Because truly all foods can fit into a healthy lifestyle. You can have what you want, just not all of it all of the time. Instead consider what you can add – discover new foods, spices/seasonings and new food preparation methods (hint: get an air fryer!). When you restrict the foods you eat, that only leads to frustration, burnout, and you wanting to return to your old pattern of eating that wasn’t working for you. It’s also important to consider how much of a blessing it is to have access to fresh, healthy food!

When you get your body and mind aligned, you’ll actually start working for change in some way on a daily basis. You’ll build resiliency overtime so you won’t give up when life throws you a curve ball!

How are you getting your mind and body prepped for success?

For the ultimate new year reboot + reset, check out my 7-Day Real Food Reset Program where I show you how to detox naturally in 7 days by eating whole foods! Learn more here!

Yours in wellness,

Sharae

Nutritionist + Women’s Health Coach + Blogger

Owner of Fab + Fit Health Coaching

I help career women who struggle losing weight create effective and sustainable lifestyle changes while eating food they enjoy! Learn more about my products and services here!

Join my Fab + Fit Facebook Community!

Follow me on Instagram!

Featured

10 Tips to Enjoy a Balanced Holiday Dinner

Are you wondering how you will achieve balance between enjoying holiday meals and achieving your health goals? Sure, this is the time of year when most people gain weight. But that doesn’t have to be your story.

I can understand how the holiday’s might make you anxious and wonder if you should just throw in the towel and begin again January 1st. Before you even think about quitting, check out my top 10 tips that will help you achieve balance at your next holiday meal!

1. prepare a healthy dish so you have an option. Don’t feel embarrassed to kindly ask what is on the menu so you can plan accordingly

2. eat before you go. Have a light snack so that you’re not ravenous and tempted to overindulge. A piece of fruit and nut butter, a low-sugar protein bar, or veggies and hummus are all great options

3. have a balanced plate. Start by filling 1/2 your plate with veggies and the other half with foods you enjoy. Consider taking small amounts of some foods you don’t typically eat throughout the year

4. hydrate! You might be eating foods that are higher in sugar and salt than what you’re used to. Avoid bloating and constipation with plenty of water. Ideally, drink 1/2 your body weight in ounces of water daily. I also like drinking water before a meal and during the meal to fill my belly and prevent overeating

5. wait 20 minutes before going back for seconds. It takes about 20 minutes for your stomach to send the signal to your brain that you’re full. If you allow your food time to digest, you might realize you don’t want anything else or at least not as much

6. enjoy the festivities for more than the food. Enjoy time with family and the opportunity to relax. Try not to make the holiday all about food

7. eat slowly and mindfully. This relates to tip 5. When eating mindfully, you’re engaging your senses and really taking the time to slow down and savor your food. Food is meant to be enjoyed!

8. movement. Try to stay active through the day with a workout, brisk walk or volunteer for kitchen clean up

9. have a post-holiday plan. Have a plan to get back to your normal eating habits the next day. Hydrate and get in some movement too

10. be kind to yourself. Never, not just during the holiday, feel bad about anything you’ve eaten! No one is perfect. You didn’t fail. The only time you fail is with you stop trying. So no matter what, learn from it, give yourself grace and keep moving forward!!

Of course, this journey is yours. So take what you want and leave what you don’t!

Which tips will you use this holiday season?

I’m here to help you make this holiday season your fittest and most fabulous holiday yet without sacrificing flavor. Keep the momentum and finish the year off strong!

My Healthier Holiday Favorites e-cook book includes 50 healthier holiday classics for delicious dinners, scrumptious sides, and decadent desserts!

  • Pumpkin Mac n’ Cheese
  • Scalloped Sweet Potatoes
  • Savory Breakfast Biscuits
  • Roasted Broccoli with Pecans
  • Crispy Pork Tenderloin
  • Cajun Collard Greens
  • Dark Chocolate Turtles
  • Pumpkin Tarts

Just to name a few!!

Drooling Yet?!

This e-cook book will help you stay on track this holiday season with crowd-pleasing main dishes that are more elaborate than a roasted turkey, seasonal sides that will make your guests want a little bit of everything, and of course desserts that will entice and are naturally sweetened!

Ready to start cooking?

Purchase my cook book here!

Yours in wellness,

Sharae

Nutritionist + Health Coach + Blogger

I help career women who struggle losing weight create effective and sustainable lifestyle changes while eating food they enjoy!

Connect with me on Instagram!

Join my free Fab + Fit Facebook Accountability Group!

Lean more about how I can support you on your journey through 1:1 Health Coaching or Meal Planning Services!

Featured

IAm Transformed Podcast Interview!

I was recently interviewed by Dr. Veronica Outlaw of the IAm Transformed podcast! I had the honor of being her first guest!

I shared my 10 year journey to a healthier me and how I used that transformative process to launch my health coaching practice where I empower and equip career women to create healthier habits and eat in way that is satisfying and sustainable!!

If you’re struggling with weight loss, then listen 🎧 to discover how you can lose the physical and mental roadblocks that have been holding you back from achieving long-term success!!

Listen on Anchor

Watch on YouTube

Thank you in advance for tuning in!

Yours in wellness,

Sharae Jenkins, MBA, FNS

Nutritionist + Health Coach + Blogger

I help career women who struggle losing weight create effective and sustainable lifestyle changes while eating food they enjoy!

Follow me on Instagram!

Join my free Facebook Group

Learn more about how you can work with me!

Featured

How did I lose 60 pounds?

So….how did I lose 60lbs? Check out my podcast interview with Christian J Evans of Christian’s Weight Success!

iTunes: https://itunes.apple.com/us/podcast/the-christians-weight-success-podcast/id1400562968?mt=2&uo=4 

Google Play: https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy80ZjM5OGIwL3BvZGNhc3QvcnNz 

Spotify:  https://open.spotify.com/show/2P6IPtGVA8NSiz9MBKPPKn 

Yours in wellness,

Sharae Jenkins, MBA

Nutritionist + Health Coach + Blogger

Helping career women who struggle losing weight create effective + sustainable lifestyle changes while eating food they enjoy!

http://www.fabandfitcoaching.com

Follow me on Instagram!

Featured

Want results? I’ll show you how!

Have you tried diet after diet, but haven’t been able to KEEP it off?

If so, check this out:

>> Get fit and healthy…for good <<

If you want a weight loss strategy that allows you to maintain your results, it needs to cover 3 critical bases:

1) It needs to be right for your TASTEBUDS. It lets you enjoy your favorite meals (in a balanced way) so that you never feel deprived.

2) It needs to be right for your BODY. It helps you feel your best so you actually feel MORE energy while following your lifestyle plan. No more constant hunger and fatigue.

3) It needs to be right for your LIFE. Unless you have a personal chef, you can’t have 3 hours of food prep go into your meals each day. You probably can’t spend 2 hours at the gym each day, either. Nor would you want to! I know I wouldn’t…

My 28-Day Total Body Clean-Up Challenge will give you everything you need to create healthy habits that work for you and take the next step towards being fit and confident.

This online program is designed to help you lose the stubborn pounds, detox, and add nutrients to your day!

>> Get Fit & Healthy  <<

I hope you check it out and experience the impact that easy-to-implement eating and lifestyle habits can make for your health and weight! 🙂

Yours in wellness,
Sharae Jenkins, MBA
Nutritionist + Health Coach + Blogger

P.S. The reason that all the “quick fixes” you’ve tried in the past didn’t work is because you can’t turn a quick fix into a lasting fix. Lasting weight loss requires a different approach… one that is effective AND sustainable.

Grab your spot in the 28-Day Total Body Clean-Up Challenge!

Featured

Why most people FAIL at losing weight…

Have you ever gone on a diet, only to end up gaining all of the weight back (and more)?

I’ve been there too and I know how frustrating it is.

You start off excited, filled with motivation.

Maybe you lose some weight right away…or maybe you don’t.

Sooner or later, you just reach a breaking point.

The boredom. The feelings of deprivation. The hunger.

You tell yourself “I’ll get back to my diet on Monday”.

Then Monday comes and it becomes “Next Monday”.

Next Monday” becomes “The 1st of next month”.

On and on it goes until you forget all about your plans to return to the diet.

That is, until you hear about a NEW diet.

“This diet lets me eat sweet potatoes on Sundays before 6pm, so maybe this one will be different!”

Of course, it isn’t different. The cycle repeats again and again.

The fact is that weight loss is relatively easy. The tough part is KEEPING it off.

There are many so-called “quick fixes” that promise to deliver weight loss.

The problem is they don’t help you keep it off.

That’s because losing weight and keeping it off are completely different.

“Quick Fixes” don’t work long-term because they’re not DESIGNED to work long-term.

If you’ve been tempted by the promise of sudden and dramatic results in the past, I don’t blame you.

Who WOULDN’T want fast results?

It’s natural to want to free yourself from a problem as quickly as you can.

But there are two problems…

1) It doesn’t really work that way. Having an extra few dozen pounds isn’t like having an ear infection. A short-term treatment plan is not going to give complete relief.

2) People who sell restrictive “quick fixes” know you WANT to believe that it DOES work that way. They know it’s not true and quite frankly, they don’t care.

They lie to make money off of you, claiming things like “You’ll lose 20 lbs in 4 weeks…AND you’ll keep it off”

You pay up, experience an initial rush of excitement, and then end up mad at yourself for gaining the weight back. The truth is they’ve set you up to fail.

Meanwhile, they’re laughing at the way to the bank.

And the unfortunate reality is that diets do NOT prepare you to keep it off.

You don’t need to turn a rigid 21-day detox into a 365-day detox year-after-year.

You need a radically different approach.

Instead of hard-to-follow diet rules, you need easy-to-implement eating and lifestyle habits

The easier a habit is, the easier it is to stack OTHER habits on top of it. This allows you to radically change your eating habits (without feeling like you’ve made any big changes at all).

And, since it doesn’t feel like a strain or a burden to keep these habits going, you’re able to keep at them for the long-haul…allowing you to keep the weight off.

You need effective changes to reach your goals… but if you want sustainable success, you need sustainable habits.

Does that make sense?

Yours in wellness,

Sharae Jenkins, MBA

Nutritionist + Health Coach + Blogger

http://www.fabandfitcoaching.com

P.S. I’m curious… what was the craziest diet you’ve ever been on? Hit “reply” and let me know. 🙂

Featured

How I Built My Health Coaching Business Around Empowering Women

I recently had the amazing opportunity to be interviewed by Ashley Sauve’, The Growth Lead at That Clean Life! That Clean Life is a female-owned online software company designed for wellness professionals to empower our clients to eat smarter. This platform allows me to serve my clients by providing them with delicious weekly, personalized meal plans that are nutritious and gets them excited about eating healthy! My clients succeed in their weight loss goals and I can also grow my business!

That Clean Life conducts monthly interviews with their community members. During the interview, I was able to share why I started my health coaching business, Fab + Fit Health Coaching, LLC, and how I almost allowed fear and comparison to keep me from pursuing my passion and ultimately, my purpose in life! My purpose? It is to empower women and equip them with the tools they need to achieve their goals so they can go from merely surviving to thriving!

Read the full interview here!

Yours in wellness,

Sharae

Follow me on social!

Instagram @mypassion2purpose

Join us in my Fab + Fit Facebook Community Group!

Download a FREE 5-Day Meal Prep Sunday Program! This meal plan comes complete with recipes, an itemized grocery list, and a meal prep guide to show you how to get it done! Oh and you can prep for all 5 days in about 2 hours! Yes!

Featured

7 Practical Ways to Form Healthy Habits that Stick

Blog Post Main Image

You’ve probably heard is takes 21 days to build a habit. However, more recent studies suggest that it could take up to 66 days based on your ability, motivation, and external environment. But don’t get discouraged! Even though habits aren’t formed overnight, I can assure you that over time with patience and consistency, you can develop the habits you need to create a lifestyle that works for you and helps you crush your goals!

1 – Start simple, start small – you don’t need to change everything at once. I know you’re ambitious and hardworking, but this is one area where you don’t want to necessarily hit the ground running and overwhelm yourself. If you attempt to change too many things at once, that could lead to burn out and actually cause you to get discouraged. It’s better to start off by mastering 1-2 habits at a time and then moving on from there

The best place to start is with implementing habits that help you eat better like adding a green veggie to your dinner each day, taking lunch and snacks to work, including a lean protein with each meal, looking up restaurant menus online beforehand so you arrive at the restaurant with a game plan, or choosing sparking water over soda

2Environment is key – the environment that you have the most control over is your home. To make your environment work for you, have healthier options readily available. Pre-cut your produce so you can quickly grab it for a snack or add as a side dish to your dinner. Leave a fruit bowl on the kitchen counter as a reminder to grab a piece if you need a snack. If you’re storing your produce in the fridge, keep it at eye level so that you’re more likely to reach for that first

Keep trigger foods out of the home or in hard to reach places. If you live with someone, tell them about your goals, why they are important to you, and ask them if they can hold you accountable

3Be kind to yourself – How would you speak to a friend who slipped up? Would you scold them for the choices they made? Or would you encourage them to stay in the game? Don’t beat yourself up. You formed these habits long ago, so it will take time to change them. Remember that repetition builds mastery. Habits are formed when you work towards them daily

4Be proud of yourself every step of the way – don’t wait until you’ve reached your goal weight to celebrate. Celebrate those small wins and non-scale victories, along the way. When you learn to celebrate more often, this will keep you more motivated in the long run. Don’t just focus on the end goal, but also find ways to enjoy the process to reaching the goal

5 Get accountability – I touched on this a little in step 2! Accountability could come from a family member, close friend, co-worker, a workout buddy, online fitness community, or a coach. When we tell someone else about our goals, we are more likely to stick to them because most of us do not want to disappoint other people. When we commit to just ourselves, it’s easy to brush off what we should be doing. But when we add that extra layer of support, we are more likely to succeed!

If you’re looking for accountability, you can join my Facebook Group! Or if you’re looking for 1:1 support from a health coach, I am accepting personal coaching clients. You can click here to learn more about how I can support you!

6Find an activity that makes you happier – physical activity is important, but you don’t have to follow an exercise regimen you don’t enjoy. Find various ways to get active that you like! This could be running, kickboxing, CrossFit, Yoga, boot camp, dance fitness, etc. The key is to find what you like so that you look forward to actually doing it

7 – Manage your stress – when we are less stressed, we are more energetic and we are also more likely to eat better. High levels of stress could lead to emotional eating, which isn’t the most productive way to handle stress. Stress is unavoidable. So what we can control is how we respond to it. Write out a few tools you can use the next time you are tempted to eat to soothe your feelings. This could be deep breathing, journaling, going for a walk, calling a family member or friend, painting your nails, reading, an adult coloring book, watching a movie or YouTube video, or sometimes you simply need to give yourself permission to rest

Sometimes what keeps us from moving forward is not even knowing where to start. But I am confident that as you start implementing these habits, you will be well on your way to not just losing weight, but strengthening your mindset and developing a healthier relationship with food!

Yours in wellness,

Sharae

Instagram @mypassion2purpose

Subscribe to my Fab + Fit Email Newsletter!

DSC_9405

 

 

Featured

How to Stock Your Clean Eating Pantry + 14 Recipes You Can Make Today!

I know first-hand how important your environment is to your success and commitment to a healthier lifestyle. While there may be factors that are outside of your control, your environment is the one thing you can control to make it conducive to your goals. You may be wondering “How do I begin changing my environment?”

This Ultimate Guide to a Healthy Pantry is your go-to resource to help you stock your pantry, refrigerator, and freezer with staple items that you can have on hand to easily whip up a delicious healthy meal! Having these foods on hand will also help you avoid constant trips to the grocery store throughout the week, because who has time for that? With your busy schedule, I know you don’t!

In this guide, I’m also showing you how to put together some of these ingredients to create meals you will actually enjoy! These 14 recipes rely heavily on pantry staples, dry foods and frozen produce. I included these specific recipes because there may be instances where you have little to no access to fresh food. I want you to still feel empowered to eat healthy and make the most out what is available to you at that time!

These recipes are full of flavor and nutrients while still being accessible and affordable!

  • There are enough recipes to make three meals and three snacks for 7 days for lots of variety if you wanted to use these recipes to create your weekly meal plan
  • An itemized grocery list to make shopping quick and easy if you choose to make all 14 recipes for the week

And don’t worry! These recipes are perfect for both new and experienced home cooks because they are simple and can make enough to have leftovers for a few days!

CLICK HERE TO DOWNLOAD THE FREE GUIDE!

ebook Cover

If you would like more support from me in the area of accountability, goal setting with specific and realistic action steps, and a weekly personalized meal plan, then I invite you to schedule a FREE 30-minute discovery call with me to learn more about my 1-on-1 private health coaching and Meal Planning programs!

I hope you enjoy this pantry essentials guide and the recipes as much as I enjoyed creating this resource for you!

Yours in wellness,

Sharae, MBA, FNS

www.fabandfitcoaching.com

Instagram @mypassion2purpose

Join us in the Fab + Fit Facebook Group!

Selfie

 

 

Featured

Divine Purpose Magazine Contribution

I had the amazing opportunity to be a featured writer in the April Edition of Divine Purpose Magazine!

Divine Purpose Magazine is an international, online Christian magazine designed to help men + women of God understand how to walk in the divine purpose God has for their lives

The magazine is a quarterly publication with a record reach of 10,000 persons since the magazine began in 2017. It promotes persons from around the world who have accepted the call to live for Jesus Christ + are doing all that it takes to do what He has called them to do

The theme for April is “She Soars!” It features women of God who are currently walking in their divine purpose + covers topics, such as financial prosperity + business development + living a balanced life + women’s health + wholesome fashion!

I had the pleasure of contributing to their women’s health section where I shared how you can take care of your mind + body + spirit in 2020 so you can soar!!

Click the link below to read the April edition + check out my contribution on page 33!!

www.vickiolton.com/divinepurposemagazine

Yours in Wellness,

Sharae

Connect with my on social! @mypassion2purpose

http://www.fabandfitcoaching.com

 

Featured

5 Breakfast Must Have’s for Fat Loss

Breakfast is my favorite meal of the day! It also sets the tone for the rest of the day. You’re more likely to make healthier choices throughout the day when you start off with a well-balanced, tasty, nutritious meal. Breakfast also kick starts your metabolism. The function of your metabolism is to serve as your internal engine that keeps you burning calories

If you want to know how to create a breakfast that you enjoy eating and that fits your lifestyle, then keep reading!

  • I plan my breakfasts first around a protein option. Protein plays an important role as a key energy source for the body and it helps keep us fuller longer. As often as possible, “prioritize protein” in all of your meals. Especially if you’re incorporating strength training into your exercise regimen. Consuming adequate protein can preserve lean muscle mass, which can be loss during weight loss. Lean muscle helps us be more metabolically active throughout the day, which means we burn more calories even while at rest. As in, I am burning calories right now as I draft this blog post while sitting at my desk!

Great breakfast protein options include eggs, because they are inexpensive and can be prepared in a variety of ways: scrambled with veggies, made into egg muffins, a frittata or an egg casserole. Non-fat plain Greek yogurt is packed with protein and it’s low in fat. It can be naturally sweetened with stevia, monk fruit or fresh fruit. Lean protein breakfast meat options like chicken sausage, turkey sausage or turkey bacon are low in saturated fat and high in protein

  • Second, I include healthy, complex carbs. Carbs are not the enemy! Carbs are actually the body’s preferred source for energy, which is why low-carb diets leave you feeling so weak and irritable. Carbs are especially necessary to include in my breakfast, because I work out in the morning and have used up some of the carbs stored in my body to power me through my workouts. My body also used carbs while I was sleeping. So as a side note, you burn some calories while you sleep. I also love oatmeal sweetened with honey, maple syrup, stevia, monk fruit, or fresh fruit. You can even add some pecans, walnuts, slivered almonds, pumpkin seeds or nut butter and you are golden! But just a little side note that the pre-packaged oatmeal usually has added processed sugar so try to avoid those as often as possible

If you like bread, make sure it is whole grain or sprouted. I love the Food for Life Baking Company Brand A.K.A Ezekiel Bread and the Dave’s Killer Bread. Carb options that aren’t as filling include fruit juice, most cereals and other refined carbs like white bread, muffins, doughnuts, bagels, or croissants, because they breakdown rapidly in the body and cause blood sugar spikes followed by a crash

  • Include high fiber foods like fruits and veggies, which help to promote fullness. Women should consume an average of 25 grams of fiber per day

 

  • Eat your calories instead of drinking them. Fruit juice is high in sugar and low in fiber. If you’re a juice drinker like I was, start by diluting it with water. So half water, half juice. Then add less juice from there as your taste buds adjust. An exception to this is if you make a green smoothie, since those are typically made with water, whole fruit, veggies, a protein source and a healthy fat. If you want to learn more about how I make filling green smoothies, check out my Ultimate Green Smoothie post here!

 

  • Eat on a plate. Our goal at every meal should be to slow down and eat mindfully – meaning we are focused on what we are eating, engaging our senses and not eating while stressed or distracted. I understand we’re all busy and mornings can be hectic, but allow yourself time to digest and enjoy your food. Did you know it takes about 20 minutes for your stomach to send the signal to your brain that you’re full? If you’re scarfing down your food in less time than that, then you may end up eating more food because you didn’t allow yourself to experience fullness before going back for seconds

 

If you’re looking for a breakfast recipe that includes my must haves, check out one of my newest breakfast obsessions! Sweet Potato Chicken Sausage Egg Bake!

Sweet Potato Chicken Sausage Egg Bake

What breakfast must haves would you add to this list?

P.S. If you haven’t heard the exciting news yet, I’m now offering 1:1 online health coaching! Who is my coaching program for? It’s for busy and ambition women who struggle losing weight and want to finally ditch dieting, create healthier habits, and strengthen their mindset while eating food they enjoy! Yes, that is possible! If you want more of the juicy deets, then click here and make sure you schedule a FREE 30-minute discovery call with me! I look forward to hearing from you!

P.S.S. If you would like additional recipes, health + wellness tips, inspiration, and hear special announcements first, then sign up for my email list! I’ll be popping in your inbox no more than once per week!

Connect with me on social too!

Instagram @mypassion2purpose

Facebook

Yours in wellness,

Sharae

 

Featured

7 Ways to Master Your Mindset

Mindfulness

The most popular New Year’s resolution people set is vowing to lose a certain amount of weight usually by a certain time. While they may have the right intentions for wanting to lose weight, up to 90% of people who lose weight do not keep the weight off over a year. They end up gaining back what they lost, and more, in most cases

So why is long-term weight loss so difficult for so many people?

It’s because they lack the proper mindset. They have a fixed mindset that has been shaped by diet culture that includes obsession with the scale and ridiculous food rules

Diets are often based on restriction and focusing on what you can’t have instead of focusing on what you should try to add more of. To set yourself up for success, you have to change the way you think about wellness and define what that looks like for you

With these 7 tips, you can start making mindset shifts that will lead you to effective, sustainable, long-term weight loss success!

  • Focus on your wins – Focus on what you’re doing well; the areas where you are improving. These are things like getting in more activity, trying a yoga class for the first time, and getting adequate rest and hydration

 

  • Change your language – There are no “good” or “bad” foods. Instead, take an all-foods-can-fit approach, which promotes a balanced way of eating. When we restrict, we eventually rebel. We tell ourselves something is off limits so we ignore our cravings and eventually end up overeating and feeling guilty for what we’ve eaten. I’m not saying have a dozen cookies, but if you are craving cookies, have one, enjoy it, and then move on. 80% of the time focus more on whole grains, fruits, vegetables, lean protein, nuts/seeds, beans, legumes, and cooking more. Then the other 20% can be for those fun foods like a scoop of ice cream, a candy bar or a slice of cake. It’s what you do most of the time that matters the most

 

 

  • Change your goals – Aside from the amount of weight you want to lose, what are some other goals you can focus on? Did you eat 5-6 servings of fruits and veggies in a day? Did you get 8 hours of sleep? Did you choose to journal your feelings instead of eating a slice of cake to self-soothe? Or perhaps you ate breakfast every day of the week when you typically skip it and eat the break room doughnuts

 

  • Find your tribe – Surround yourself with positive people. Doing so provides you with an encouraging, emotionally healthy environment. Don’t be afraid to ask for help or support. Mention to them how important this is to you. You aren’t asking them to change, but you would just like some encouragement along the way

 

Mindfulness 2

  • Rethink rewards and punishments – Keep in mind that making healthy choices is a way of practicing self-care. Food is not a reward and exercise is not a punishment. They are both ways of caring for your body and helping you feel your best. You deserve both!

 

  • Throw out the calendarPatience will definitely be a virtue. You did not gain the weight overnight, so you can’t expect to lose it overnight. Patience is key to losing weight in a healthy and sustainable manner. Every 24 hours brings about the opportunity for success. Focus on what choices you can make that day that will best support your wellness

 

  • Handle yourself with care – When you think about your body image, do you speak in positive terms? If no, would you say that same thing to a close friend? We deserve the same love we give to others. You are worthy of living well

 

I would love to hear from you! What mindset shifts have you made that are helping you reach your wellness goals?

 

P.S. – For more health, wellness, and inspiration, subscribe to my Purposeful Living Newsletter!

You can also join my FREE Facebook Fitness Community Group! Come join us to be a part of the Fab + Fit movement!!

If you haven’t done do already, snag your FREE Clean Eating Resource Guide. It’s your ultimate source to help you jumpstart your weight loss journey! Click here!

Yours in Wellness,

Sharae, MBA, FNS

thumbnail_file-22

Featured

6 Quick Tips for Losing Weight on a Budget

Budget Photo

The idea of a lifestyle change can seem overwhelming at first. At least it was for me. One of the biggest hurdles I had to overcome was thinking it was going to be super expensive to take better care of myself and eat healthier to reach my goals. But through a little trial and error, I found ways to save some coins! I’m going to help you skip some steps in the process by sharing these 6 quick tips you can start implementing right away! In no particular order, here we go!

Have a Plan – Arriving at the store with no plan in mind probably isn’t the best idea. Find one day out of the week that works for your schedule and spend some time, around 30 minutes or so, planning out your meals for the following week – breakfast, lunch, snacks, and dinner. What will you need to create those meals? What do you already have on hand? Whatever you don’t have goes on your grocery list. Having a grocery list cuts back on unnecessary spending and impulse buys. It keeps you focused on what you need, not just what sounds good in the moment. I go into MUCH MORE detail about my meal planning and prepping in this blog post series!! Plus, I share my weekly meal prep in my IG & Facebook stories each Sunday evening around 7:30PM PST. Follow me on Instagram! @mypassion2purpose

Buy in Bulk – If you’re single women like me, buying a large canister of spices means it will probably clump up before you can use it all. So for all of my spices and seasonings, I buy just what I need. This is especially helpful if my recipe calls for a small amount of something I don’t use often like ¼ teaspoon of ground ginger. This is also helpful for more expensive spices like curry, cumin, and turmeric

Bulk bins are also great for your dry foods like oatmeal, brown rice, quinoa, nuts and seeds. Foods like almond flour or coconut flour can be found in these sections, which is great because I usually see a bag of almond flour go for around $8.99 when you can get a couple of scoops for a fraction of that price

Eat in Season Produce – When you buy produce in season, you benefit from cost savings plus the produce is at its peak freshness! I eat fruit 1- 2 times a day as an easy snack and to curb that afternoon sweet tooth. You know the one that hits around 3pm and has you contemplating a Snickers from the vending machine. You can search on Pinterest or Google for a list of what’s in season for a particular month

Buying a Value Pack – Value Packs are not just for families! Single ladies like myself love them too. I can just use what I need and then freeze the rest to eat later. These extra’s make for a quick and easy dinner on the weekends when I don’t have dinner already prepped

 Free YouTube Video’s or Groupon Specials – With the emergence of boutique gyms, you may experience a little sticker shock when you check the monthly class rate or even the drop-in rate. Or you may be dealing with a little gym-timidation. That’s when you find the idea of going to gym intimidating because it’s an unfamiliar place for you, you feel like you don’t belong there because you aren’t “fit enough”. I avoided the gym just like I tried to avoid PE class in school. Ugh! So I made my home my gym. Before I purchased my treadmill, I bought workout DVD’s and followed free, full length YouTube workouts. Then Groupon became popular and I was introduced to hot yoga! Groupon allows you to try a variety of different fitness class, usually for 30 days, for a super low price! Sometimes as much as 90% of the usual price

By the way, here are some of my favorite YouTube fitness channels!

Sydney Cummings

HasFit

Jessica Smith

Pop Sugar

Fitness Blender

Purchasing workout clothes from a Thrift Store – Cute clothes can motivate you to workout. But they don’t have to cost you half your paycheck! You can find plenty of workout gear at thrift stores like Value Village from brands like Nike, Under Armor, REI or H&M. Just make sure you wash them before wearing. There were even a couple of times I found clothes that were new with tags. Forever 21 and Ross have cute options as well as Walmart that carries the Danskin brand, which has been around forever

I know these tips were short and quick! But trust me, over time, you will definitely see how these tips will save you money! Of course I can share more tips, but these are a great starting point

Which tip was your favorite? Do you have one you can share?

Be sure to connect with me on social and let me know you liked this post! Instagram: @mypassion2purpose!

P.S. – For more health, wellness, and inspiration, subscribe to my Purposeful Living Newsletter!

You can also join my FREE Facebook Fitness Community Group! Come join us to be a part of the Fab + Fit movement!!

If you haven’t done do already, snag your FREE Clean Eating Resource Guide. It’s your ultimate source to help you jumpstart your weight loss journey! Click here!

Yours in Wellness,

Sharae

Featured

How to Eat Out and Still Lose Fat

Blog post image

Life is meant to be enjoyed! A healthy, sustainable lifestyle is marked by balance. There’s happy hour, birthday celebrations or dinner out “just because.” No matter the occasion, we can still enjoy ourselves and make choices that reflect the goals we hope to achieve. But it can be overwhelming with so many menu options and perhaps not knowing what’s really healthy or just healthy in disguise.

I like to choose my indulgences. Meaning, if I have two events in the same week where I will be eating away from home, I determine which one of those events is worth splurging a little on and which one is not. Because we can have what we want, just not all of it, all of the time.

Here is how I’ve been eating out over the past 10 years that I’ve been on this healthy and wellness journey. These go-to tips will help you have an enjoyable experience while still working towards your goals!

My Pro Tips:

  • Don’t go starving! Have a light snack before you go so that when you arrive, you aren’t super hungry. Some great choices would be a piece of fruit, string cheese, Greek yogurt, protein bar, handful of nuts, hard-boiled egg, tuna packet, or carrots and hummus
  • Check the menu online before you go so you can arrive with a game plan. Most restaurants have a “Skinny Menu” or menu options under 500 calories
  • Request for sauces and dressings on the side. That way you can control the amount you consume since restaurants are notorious for drowning your food in sauces, which really packs on the calories
  • Skip the fried appetizers. Begin your meal with a broth-based, veggie soup, such and Minestrone. Avoid heavy, cream-based soups, such as Clam Chowder
  • Replace fries with a small side salad or steamed veggies
  • Skip the bread basket
  • Drink plenty of water to stay hydrated. Restaurant food can be saltier than the food you prepare at home. With this, also try to limit liquid calories from lemonade, soda and alcohol
  • Choose your indulgence! An appetizer, alcohol or a dessert, not all three
  • Never be afraid to politely ask for substitutions. This is your meal, your money, and your health
  • Have fun! Try to make it less about the food by engaging in conversations with others at the table

If you see these words on the menu, skip it:

  • Fried
  • Battered
  • Crunchy
  • Creamy
  • Smothered
  • Breaded
  • Buttery

If you see these words, pick it:

  • Broiled
  • Steamed
  • Blackened
  • Baked
  • Roasted
  • Fresh
  • Grilled
  • Sautéed

Practice leads to progress. If you’re just starting out, try to make the best choices you can. Don’t exclude yourself from social settings just because you’re afraid of making the wrong decision. As eating healthier becomes more of a lifestyle for you, these changes will start to become easier and more natural for you. And you never know, your choices may influence someone else to make healthier eating choices. Why not be the example?

How do you make healthy choices while eating out? Share your best tips with us!

Be sure to connect with me on social and let me know you liked this post! Instagram: @mypassion2purpose!

P.S. – For more health, wellness, and inspiration to help you say engaged & empowered along your journey, subscribe to my Purposeful Living Wellness Newsletter!

You can also join my FREE Facebook Fitness Community Group! Come join us to be a part of the Fab + Fit movement!!

If you haven’t done do already, snag your FREE Clean Eating Resource Guide. It’s your ultimate source to help you jumpstart your weight loss journey! Click here!

Yours in Wellness,

Sharae

Selfie

Featured

The #1 Question I Get Asked About Weight Loss – Guest Blog by LadyFIT

“What should I eat to lose weight?”

It is a GREAT question, but misses the point. I don’t blame you for asking this because the amount of information available about diet fads is overwhelming and unnecessary.

It adds more confusion than clarity, more opportunities to quit to try something new than to remain consistent.

The reality is, most people who opt for diet fads (yes that includes Paleo, Vegan, and Keto) and lose weight end up gaining the weight back. Some studies suggest up to 90% of people regain weight after a weight loss transformation based on diet alone. Pretty discouraging huh?

But that’s because most “diets” are simply not sustainable and don’t account for weight loss plateaus. I’ve seen people choose a diet that they saw online, eat smaller portions because that’s what Kelly said to do on her blog, get duped by the GNC salesman into buying $100s of dollars in supplements (fattening his paycheck while your waistline does the same), without KNOWING what their end FITNESS goal demands of their food lifestyle.

The real question you SHOULD be asking is what does your TRAINING look like?

I made the mistake of trying to choose a food lifestyle without accounting for my fitness goals. This was when I was trying to be “fad healthy,” not truly for myself, but because I got caught up in the diet craze.

STORY TIME: In 2018 I started the ketogenic diet in an effort to prevent the likelihood of getting diabetes since it runs in my family, curb what I thought was a sugar addiction, and gain energy. As noble of an effort it was, I was very naive to what my real food issues were and how to account for them given my goals.

I embarked on this food lifestyle when I was trying to get stronger. If you know anything about Keto, and anything about strength training, you’ll know that Keto removes almost all carbs from your diet, and strength training, and most exercise for that matter, DEMANDS carbs for energy.

I also would learn that I didn’t really have a sugar addiction. What I did struggle with was EMOTIONAL EATING.  Keto did help me figure this out, so at least I can thank it there. But this was a solution to the wrong problem.

I also was not anything close to pre-diabetic. My doctor damn near neglected any health concerns I had at my yearly physical, lauding me as here healthiest patient. Problematic as it was, she wasn’t wrong.

My clients didn’t understand this choice in the least, and wondered why anyone with my physique would voluntarily give up carbs. Well when they put it that way…

I also ended up getting sick trying some new Keto-approved snacks during this ambitious endeavor. Dried meat bars…never again.

Not to mention the initial onslaught of headaches, extreme fatigue, and nausea.

I had gone off the deep end, and ended up doing myself more harm than good. Despite the lauded health benefits, I was choosing a diet that didn’t even match my needs.

Keto was the WRONG food lifestyle for me. I failed to let my training guide my eating choices. There were surely other ways to get to a healthier way of eating without making this drastic shift.

Your training, and just your activity level in general, will determine what and how much you eat, what time and when.

Your food lifestyle is a reflection of your exercise lifestyle and simply a preference. There are no hard and fast rules to what this should look like EXCEPT when it comes to training for weight loss. Even then, you certainly do not have to cut out food groups.

Ask the questions:

  • “How active am I?”
  • “What does my training routine look like?”
  • “How can my nutrition routine accommodate my training routine?”

Unless you are suffering from dis-ease, or have specific nutrition guidelines based on allergies or doctor recommendations, elimination is not necessary and can even negatively impact your weight loss causing a yo-yo effect: lose weight, gain weight, hate the scale, develop a poor relationship with food, binge, rinse, wash, repeat.

So don’t ask, “What should I eat?” Ask instead, “How does my current training routine inform how I should be eating?” The answer to the latter question will begin to inform the former.

If this is something you’d like to learn more about, join my free LIVE webinar on How to Lose Weight for Life: How I lost the weight and my simple lifestyle to maintain it.

During the webinar, you’ll learn:

  1. How not to kill yourself in the gym 5x/week to lose weight, and the only 2 workouts you need for results
  2. How to eat the foods you love and lose weight without eating smaller portions
  3. My PS Training Method that trumps High Intensity Interval Training any day of the week to help you maintain your weight loss
You can save your spot for the webinar here –> https://buildbyladyfit.lpages.co/lose-weight-masterclass/. It’s happening November 6th at 8PM EST/5PM PST.
Hope to see you there!
Shari a.k.a. LadyFIT is a certified Personal Trainer and Women’s Weight Loss Coach. She helps women lose weight by building a sustainable fitness lifestyle. For more tips and advice, follow LadyFIT on all social media platforms at @buildbyladyfit
Shari.jpg

“Patience, persistence, and perspiration make an unbeatable combination for success.”

“-Napoleon Hill”

Featured

Stop Eating Boring Salads!

Main Post Image

I’ve made it a mission to try to convince people that eating healthy doesn’t have to be boring. Healthy eating doesn’t have to be centered around what you “can’t” have. But instead shifting your focus to all of the foods that you can and should have, in abundance!

Salads are a great way to eat the abundant foods available to us and to also incorporate flavor, nutrients, color, and texture into our diet. When I first started my weight loss journey, I committed to eating a salad a day, because I rarely ate vegetables. I was the fried food queen!

Even now, well over 10 years later, I still try to eat salads as one of my daily meals. If I don’t eat a salad per se, I still aim to eat at least 5-6 servings of fruits and veggies per day. I noticed that when I haven’t eaten fruits or veggies for most of the day, my body will crave them, which is actually a good thing

But if you were like me and a little apprehensive about how you’re going to fit more servings of fruits and veggies into your day, then I think this blog post will give you some great ideas on how to eat more salads and make them more appealing!

Essential Components – How I Build My Salads

Green Leafy Veggie –I typically choose romaine hearts. You can also go with iceberg lettuce, butter lettuce, red or green leaf lettuce, spinach, collards, kale, arugula, or a mixture of any. You can choose whatever you’d like

Macronutrients – These are your body’s sources of fuel and include, protein, carbs, and fat. When a meal contains all three macronutrients, you’re more likely to feel full and also get the essential vitamins and minerals your body needs to execute body processes and physical activity. Below are some of my favorite add-ins for these nutrients. Of course, you can include your own. The key is to make the salad appealing to your palette

Protein- Hard-boiled eggs, lentils, beans, deli turkey meat, shredded chicken, chicken sausage, tuna, salmon, turkey pepperoni, diced ham, crumbled turkey bacon

Carbs –Beans, roasted butternut squash, corn, roasted sweet potato, roasted parsnips, roasted carrots, roasted eggplant, tomatoes, roasted yellow or green zucchini, mushrooms, peppers (red, orange, yellow, or green), banana peppers, olives, radishes, beets, olives, sliced apples, pears, blackberries, strawberries, or blueberries

Fats – crumbled blue, feta or goat cheese, and Parmesan cheese. I love cheese! But if you choose not to eat it due to a particular diet or a food intolerance, avocados are also a great healthy fat to add that also has a lot of flavor. With fat options, it’s easy for the calories to really rack up. So for my salads, I find that two tablespoons of cheese are enough. For Avocado’s, aim for about ¼ of an Avocado or less

Color – Eat the rainbow! We eat with our eyes first. So when a meal is more colorful, it is more visually appealing to us and we’re more likely to be satisfied eating it. Foods that are different colors provide different essential vitamins and nutrients. Foods are a specific color for a reason.

Blue/Purple – contain anthocyanin’s which may help protect the body against heart disease and prevent blood clotting

Green – Excellent source of vitamin K, folic acid, potassium, Vitamin A, Omega-3 fatty acids, reduces blood clot formation and lowers blood pressure

Yellow/Green – Contain Lutein which is beneficial for eye health

Red – Contain lycopene, which is a powerful antioxidant. Antioxidants reduce the risk of cancer and can protect against heart attacks

Yellow/Orange – Contain vitamin C, which is an antioxidant. They also contain vitamin A, which is an important nutrient to support vision, immune function, as well as skin and bone health. They also may contain omega-3 fatty acids

Salad DressingMost store bought brands have added sugar, sodium, and preservatives. But there are a couple of brands that have a pretty decent ingredient’s list, such as Bolthouse Farms, which has a Greek Yogurt base. Other options include Annie’s or Walden Farms. I choose to make my using Dijon Mustard, Red Wine Vinegar or Rice Vinegar, and Liquid Amino’s (soy sauce alternative)

Salad Benefits

Inexpensive – Especially if you buy your produce in season. You can search Pinterest or do a Google search to find out what is in season for a particular month

Easy to Prepare – During my Sunday Meal Prep (Click here  and here to check out my Meal Prep Posts!), I roast and chop up my salad ingredients. Then during the week, I put my salad ingredients together the night before. It takes less than 10 minutes

Nutritious – Not only can they give you the macronutrients (fuel) your fabulous self needs, you also get vitamins, minerals, and micronutrients, such as fiber. Fiber keeps you full and regular!

What do you enjoy adding to your salad?

Connect with me on social! @mypassion2purpose

If you want more clean eating ideas, recipes, workout information, and meal plans, click here to download my FREEBIE! It will be the ULTIMATE guide to help you get started!

My Before and After