Stop Eating Boring Salads!

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 Dressing – Most 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?

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10 Foods I Buy Every Week

If you see me at the grocery store, then you are likely to spot these 10 items in my shopping cart, because they are my staples that I eat basically every day if not every week. They all contribute something unique to my diet and can be used in several different ways. They are also relatively inexpensive. Healthy eating doesn’t have to be boring or expensive. So let’s get into it!

• Eggs – A great protein option that I use as an ingredient for making breakfast casseroles, egg muffins, oatmeal bakes or breakfast muffins, scrambled eggs, or to use as a binding ingredient in recipes like meatloaf or turkey burgers
• Almond milk – Unsweetened vanilla almond milk makes a great addition to a smoothie that gives it a little more flavor. Water can make a smoothie taste somewhat bland. Plus, almond milk has calcium to support strong bones and teeth. I also like mixing it with vanilla protein powder
• Leafy Greens – Folate is a key mineral many women need, especially if you are of child-bearing age. Leafy greens not only contain folate, they are also low in calories, packed with other nutrients, and are high in fiber. Baby spinach, spring mix, red or green leaf lettuce, and romaine are my top choices. Veggies at each meal (breakfast, lunch and dinner) is my goal! Green veggies are easy to incorporate with breakfast when mixed with eggs, to create a salad for lunch or sautéed as a dinner side
• Bananas – Bananas help satisfy my sweet tooth. I also use them in smoothies to make them creamy and naturally sweet. They are also tasty sliced up on top of pancakes, waffles, or oatmeal. Pro tip – slice them up, place them in a small pan with non-stick spray and cook on medium heat until they are caramelized. Yum!
• Meat/Poultry – I don’t consume very much red meat. So my typical options are chicken, turkey, or tuna. Protein is another component I like adding to each meal. Studies show that adding protein to each meal keeps you fuller longer. For chicken, I alternate between white meat (breast, wing) and dark meat (thigh). Rotisserie chicken is a great option if you are short on time. You can also roast your own in the oven! I like buying the Starkist® brand single serve tuna packs that I can add to some leafy greens. For breakfast, I might buy turkey bacon or turkey sausage links
• Sparking Water – Sparking water makes it easier to drink more water. The carbonation also gives you a feeling of fullness. Just make sure you check the label to confirm there is no added sugar. I like the Simple Truth brand that can be found at Fred Meyer/Kroger. But there are several other options as well
• Cheese – Cheese adds so much flavor to salads or I buy cheese sticks to enjoy as a snack. Since I love cheese so much, I have to make sure I stick to the suggested portion size so that I don’t overdo it. I especially like adding a couple of tablespoons of feta or blue cheese crumbles to my salads for some healthy fats
• Sweet Potato – This is one food that I could eat every day and not get bored! Have you ever roasted one in the oven on 450 for 45 minutes?! It comes out perfect! I also use sweet potatoes to make sweet potato fries, mashed sweet potato, or I cube them and bake them as a breakfast or dinner side option
• Baby Peppers – I love the slightly sweet taste and the crunch. I add them to egg and salads. They add color to my meals, which is important since we eat with our eyes. We are more likely to enjoy our meals if they are aesthetically pleasing
• Dijon mustard – I prefer to make my own salad dressings since most dressings have added sugar, sodium, and preservatives. I mix the Dijon mustard with red wine vinegar for a homemade salad dressing

What are some of your staples? Do we enjoy some of the same foods?

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The Ultimate Guide to Green Smoothies

Even though I’ve been maintaining a healthy lifestyle for over 10 years, one holiday season I did THE MOST and my body let me know it was not happy with some of my indulgences. I was experiencing some digestive issues and wanted to get back to feeling better. I came across a Green Smoothie challenge posted on Facebook by the Black Women Losing Weight group. BTW, click here to check out my feature! I was intrigued by it, because that was when green smoothies really started to become more popular as a tool to help your body reset, add more nutrients to your diet and lose weight. The smoothie challenge had a few variations. You could choose between drinking 1-3 smoothies a day. If you chose 3 smoothies per day, they would be substituted for your breakfast, lunch, and dinner. You would also eat 1-2 snacks per day. 3 smoothies a day was a little overwhelming to me. Plus I didn’t want too much of a calorie deficit since my goal was not weight loss, but more so to reset and detox my digestive system. So I opted for 1 smoothie a day and then I planned to return to my normal style of eating for my other meals and snacks

The challenge was only supposed to be for January, but I was really liking the convenience of green smoothies as well as the taste. On top of that, my digestive system was thanking me. So I decided to continue and now, a few years later, I still love and drink them almost daily! They are easy to make, inexpensive, filling, nutrient dense (vitamins, minerals, belly-filling fiber) and help curve my sweet tooth

I take them with me during the work week for lunch. I blend them up the night before so I can just grab and go in the morning. They are also a great option for breakfast if you’re short on time and usually skip breakfast

So if you’re interested in experiencing all these great benefits from drinking Green Smoothies, then keep reading!

Let’s get started!

First things first, you will need a blender. You don’t have to go all out. I purchased my Ninja from Macy’s on sale for $99. I had a Black & Decker one I purchased for $39, but it only lasted a few months. So I guess you do get what you pay for!

Mason jars with plastic lids. I purchased my 24 ounce jars at the supermarket. I prefer the plastic lids since the traditional lids start to rust after a while

Plastic freezer bags in the quart size, which is 7 x 7-3/4

Measuring cups or a digital food scale to portion out your ingredients

I prepare all of my smoothie packs for the week on Sundays during my weekly meal prep. Click the links below to read my meal prep blog posts Part 1 and Part 2! I portion out the ingredients (veggies and fruit) and place them the freezer bags. At night when I blend the smoothie, I only blend up one for the following day. If I blend them up for more than one day at a time, I noticed the smoothie for the second day didn’t taste as good

The Magic Formula!

The base for all of my smoothies is the same: liquid, protein powder, green veggie and a whole banana

Liquid – 1 cup of unsweetened vanilla almond milk and ½ cup of water. You can also use cashew milk or another non-dairy milk of your choice. Try to avoid adding juice (apple, orange, grape, etc.), because they are typically high in sugar and calories and low in fiber. Plus the natural sugar from the fruit will make it sweet enough!

Protein Powder – I prefer a vegan vanilla protein powder. I use ½ a serving. You can use a whole serving if you’d like. Even if you’re not vegan, whey protein can be difficult to digest and may cause gas and bloating. Plus I noticed the vegan formulas tend to have better quality ingredients and contain less processed sugar. There are hundreds of brands on the market, but the ones I like because of the high ingredient quality and flavor are from It Works!, Garden of Life, Purely Inspired, and Orgain

Greens veggies – I use about 2 handfuls of spinach. You can choose other green veggies like kale, collards, Swiss chard or zucchini.

Fruit – I always use a whole frozen banana for natural sweetness and to make the smoothie thick and creamy. If you don’t like bananas, you can use an avocado for creaminess since it has a neutral flavor. Avocados are a good source of heart and brain healthy Omega 3’s

After the banana, I always add two varieties of other fruits. Frozen fruit makes the consistency creamier and more enjoyable for me. Having three types of fruit helps to mask the flavor of the spinach

Once I am ready to blend up my smoothies, I add them to the blender in this order: liquids, protein powder, spinach and then all my fruit. Blend for 1-2 minutes based on the type of blender you have and your desired consistency. If my blender is having a hard time blending up the ingredients, I will add a little more water

Since these are typically used to replace a meal, make sure the smoothie is at least 18 ounces and/or 300 calories to keep you full for a few hours so you don’t get hangry! You can use an app such as MyFitnessPal to help you calculate the calories

And just a little side note, the ingredients will separate overnight. So make sure you shake it up well before drinking

Bulk it up!

Remember the goal isn’t to be hungry. If you notice your smoothie isn’t filling enough, you can add more nutrients and calories, easily and in a healthy way

Chia Seeds (whole; not ground) – You can find them in the bulk food section, which I recommend since they can be pricey. They add protein and a nice crunch. They also expand in liquid so they will fill your belly and keep you full

Nut or Seed Butter (peanut, almond, cashew or sunflower seed butter, etc.) – select a brand with no added sugar or oils by checking the ingredient list. Make sure to read the label or you can get it freshly ground in the bulk food section. 1 tablespoon should be sufficient since nut and seed butter can be calorie dense. Or you can use 2 tablespoons of powdered peanut butter. This is also something you can purchase from the bulk foods section

Ground Flax Seeds (must be ground for nutrient absorption) – You can buy them whole and ground them yourself or you can buy them already ground. Also, once they are ground, refrigerate them to keep the nutrients bio-available. Toss out any unused ground flax seeds after about a week

Recipes Combinations

Again, the base for all my smoothies is liquids, protein powder, green veggie, and a banana. The variation each week is with the other 2 other fruit options I add. So here are some of my favorites that I wanted to share!

Combo 1 – Very Berry

½ cup of raspberries

½ cup of blueberries

Combo 2 – Tropical Breeze

1 cup of strawberries

½ of an orange

Combo 3 – Down Under

1 cup of strawberries

1 whole Kiwi

Combo 4 – Red Alert

1 cup of strawberries

½ cup of raspberries

Combo 5 – Mango Tango

½ cup of mango

½ cup of pineapple

Combo 6 – The Blacker the (Black) Berry

1 cup of blackberries

½ cup of cherries

Combo 7 – Teacher’s Pet

1 whole apple

½ of a pear

Combo 8 – Peaches n Cream

½ cup of peaches

½ cup of pineapple

Combo 9 – Orange you Glad?

½ of an orange

½ cup of mango

Combo 10 – Cherry Up! (Get it? Like “hurry up!” lol)

1 cup of cherries

1 whole kiwi

Experiment with different ingredients. The combinations are really endless! Also brands like Dole carry frozen mixed fruit blends

I really hope you will give green smoothies a try and start to come up with your own tasty creations! Whether you’re in need of a system re-set, want to try something new, get more nutrients in your diet or have always wanted to try them, but didn’t know where to begin, I hope this post was helpful to you! Feel free to share it with others!

If you’re already a green smoothie fan, then please share some of your favorite recipes and how smoothies have benefited your health!

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How to Avoid Holiday Weight Gain: My Top 10 Tips

 

 2008 – Current

Did you know the average American gains 7 to 10 pounds between Thanksgiving and Christmas?!

With all of these wonderful occasions filled with fun, family and friends, there’s also the yummy food…in abundance! But you don’t have to panic thinking you will need to completely miss out on your favorite foods. This journey is not about restriction. It’s about finding balance, enjoying life along the way, and creating better lifestyle habits that work for you. I’ve learned so much since starting my journey in 2008 after losing and keeping off 60 pounds. We can’t have an all or nothing mentality. The best approach for me has been one where I know all of the options I have. Then I pick and choose which indulgent foods I want to enjoy! Another great approach is to perhaps not focus this last 5 weeks of the year on weight loss, but weight maintenance. That in itself, is still a win! So here are my TOP 10 TIPS for avoiding holiday weight gain!

TOP 10 TIPS for enjoying the holiday season while still keeping your wellness goals in mind!

Tip #1 – Take a healthy dish so you have options. If you can, ask the host in advance what will be on the menu. Don’t feel embarrassed about asking. It’s OK to be proactive about your health. This is also a great opportunity to be creative! You can either find a new recipe for a healthy dish or you can make some tweaks to a current favorite to make it a healthier option

Tip #2 – Eat before you go. Plan to have a small meal or snack before so you aren’t overly hungry when you arrive and get tempted to make unhealthy choices. Your small meal should consist of a protein, complex carbohydrates and a healthy fat to  hold you over until your main meal. If you want a light snack instead of a meal, a protein bar or a piece of fruit are great options

Tip #3 – Practice moderation. I like to remind myself that I can have what I want, just not all of it, all of the time. Before you eat, scan the food table and scope out your options. Consider what you really want and take small amounts of those items. I try to go for foods that I don’t normally get to eat. I try to fill half my plate with veggies, then the other half with the foods I want to try out

Tip #4 – Hydrate. We can sometimes think we’re hungry when really we’re thirsty. So throughout the day, and with your meals, make sure you drink plenty of water. You should still try to aim for at least 8 ounces of water. Drinking enough water will also help you feel less bloated if you eat too much salty food

Tip #5 – Wait before you go back for seconds. Before you go back for seconds, allow your food time to digest. It normally takes about 20 minutes for our stomach to send the signal to our brains that we’re full. So if you just scarfed down your food and think you need more, try to wait it out first

Tip #6 – Enjoy the festivities for more than just the food. I know we ALL love food, don’t make food the main focus. Try to also focus on building relationships and creating new ones. So ask your favorite aunt what she’s been up to or talk to the visitor in the room and make them feel welcome. You never know, you may even find a new workout buddy!

Tip #7 – Track your food and try to be as honest as possible. I like using MyFitnessPal app to track my meals. You may choose to use a different app or even a journal. I want to enjoy the holiday, but I don’t want to go overboard. So tracking helps me be mindful, yet still enjoy the occasion

Tip #8 – Get back on track the next day. A holiday is just that; a day. When you carry it over to more than a day, that can make it much more difficult to get back on track. You want to have fun, but still keep in mind that you have goals to meet. So create a plan for what the following day will look like as far as meals, working out and of course, water!

Tip #9 – Exercise. I still like to get some activity in for that day to create a calorie deficit so I have a little more flexibility with my food choices. But if your gym is closed, then no worries. You could opt for a home workout, a neighborhood walk or choose to skip it and work out the next day

Tip #10 – Be kind to yourself. If the day doesn’t go as planned, then don’t beat yourself up over it. All it means is that you’re human just like the rest of us. No one is perfect. So dust yourself off and keep pushing forward!

I hope these tips help you! You may choose to follow all, some or none of them at all. The choice is yours. It is up to you to define this journey for yourself on your own terms.

Happy Holidays, be safe, have fun and eat well!

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Health Halo: 7 Foods that can be Deceptively Healthy

Once again fancy marketing does the trick! We see the flashy commercials, celebrity endorsements, fancy packaging and bold product claims that makes us excited about a health food product and leads us to believe we’ll be making the right choice if we buy it. But in reality what we see is not the whole picture and we may end up purchasing something that can actually push us further away from our goals. Then we may be left wondering why we aren’t making progress. Insert the “Health Halo” effect

The Health Halo effect occurs when a food that has some healthy attributes to it is perceived as being an overall healthy food. For instance, many people (mistakenly) think that foods labeled as “low fat,” “reduced fat,” fat free,” “Vegan”, etc. are almost always a better option

Food manufactures know what will grab our attention. They know our pain points and frustrations when it comes to weight loss and wanting to find healthy food that still tastes good. Manufacturers can make almost any product claim they want to in an advertisement and on the front of the package; but the ingredients and nutrition label on the back of the package tell the full story. So we have to take the time to understand what we ae truly putting into our bodies

Since I know you have goals, I want to help you win, girl! So here are the 7 most common health halo foods that you should be aware of. I am not saying to never eat them, but just take what the manufacturer says with a grain of salt. Understand that their primary goal is to make a profit; not help you lose weight. So read the packaging and then make the best choice for you!

7 of the most common health halo foods:

• Granola – can be high in processed sugar and it can also be challenging to stick to a serving, which is usually ¼ cup. Check the nutrition facts to determine the number of grams of sugar and the source of sugar. Sugar has many names and usually end in “ose” like fructose, sucrose, or dextrose. Also brown rice syrup is processed as well. For more information on the different names for sugar, check out this article. There are brands like Purely Elizabeth that are sweetened naturally with honey, maple syrup or coconut sugar

• Yogurt – some yogurts have as much sugar as a candy bar! Opt for Greek Yogurt since it is low fat and high in protein that helps you stay fuller longer. Brands like Dannon have varieties that are sweetened with either stevia or monk fruit extract. Some other great brand are Siggi’s and Fage

• Protein Cookies – some protein cookies on the market are huge and actually contain TWO servings per individual package. But who is really only going to eat half the cookie? If you can stop at half, then bravo, because I know I can’t. You’re pretty much eating a cookie that just happens to have more protein in it compared to a typical cookie. But there are some brands, such as Quest Nutrition cookies that are low sugar, single-serve options. Or make some of your own. I love the baking recipes from Mywholefoodlife.com. They are easy, healthy and typically no-bake!

• Trail Mix – this one is similar to granola, because it also usually contains added sugar. A serving is again around ¼ of a cup. But most people tend to eat it by the handful without realizing how much they actually consumed. You can opt to make your own by using any combination of nuts and seeds you like. For the sweetness, try to avoid refined sugar and choose maple syrup, honey, raisins or dried fruit that doesn’t contain a lot of added sugar like this healthy trail mix recipe from Elizabeth Rider!

• Salad Dressings – most store bought brands contain excess sodium, added sugars, preservatives, and saturated fat. Bolthouse Farm is a great option, because the base is Greek Yogurt. I also really like the Annie’s brand. You can always opt to make your own. I normally do a combination of white rice vinegar, liquid amino’ s (soy sauce alternative) and Dijon Mustard

• Protein Bars/Snack Bars – just like protein cookies, some protein/snack bars have a ton of sugar in them. Some of my favorites that also don’t taste like a protein bar are Quest Nutrition, Think Thin, Kind Bars that have less than 10 grams of sugar, RX Bars, and D’s Naturals. There are tons of great alternatives at the Vitamin Shoppe, GNC and Target

• Baked Potato Chips – these can be high in saturated fat because they typically use poor quality oil. Quest Nutrition also has line of protein chips as well as the Protes and couple of other options I’ve seen at GNS. You can make your own. Here’s a recipe for Sweet Potato chips! If you just like that crunch, you could try some sea salt popcorn. Smart Foods or Boom Chicka Pop are my favorite brands that I get from Target or the local grocery store

You may have noticed a trend here with these food options – added sugar. Many of the ladies I speak with about weight loss say they are frequent snackers. So do you see where your snacking could be the culprit behind your weight loss plateau? I’m all for snacking, but of course I only include then in between my main meals (breakfast, lunch and dinner). You shouldn’t need to snack more than 1-2 times per day if your meals contain the proper balance of nutrients and the majority of your food is from whole food sources

Aside from rapid blood sugar spikes, processed sugar makes you crave more sugar once you eat it. Since sugary foods don’t always provide the amount of fuel our bodies need, we may end up eating more calories throughout the day to get satisfied. When you consume more calories than your body needs, your body stores it as fat. Again, I am not giving you food rules or smacking your hand with a ruler. I will sometimes eat foods with added sugar, but I try to limit my consumption. I am just encouraging you to be more informed and make better choices. It’s important to be mindful of what you’re eating and practice moderation. Define healthy from your lens; just be an informed consumer!

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BeautyCounter Skin Care Review: Where Activism meets Glamour

When we think of health and wellness, we may initially only focus on what we put into our bodies with the foods we eat, which is of course very important. But what about what we put ON TO our bodies? Our skin is our largest organ and absorbs the products we put on it. For about the last year or so, I have been trying to live a more holistic lifestyle by changing out products I use daily with more eco-friendly versions. So, I was excited when I had the opportunity to try products from BeautyCounter’s skincare line! BeautyCounter values transparency with regards to the full spectrum of their product line that also includes make up and bath and body products. Not only do they want to create safer products, but they also have a strong social justice mission to advocate for change within the personal care industry, which is poorly regulated by the FDA. The FDA has not regulated the safety of ingredients since 1938! While the European Union has banned more 1,300 chemicals, Canada has banned around 600, the US has only banned around 30 ingredients. This moved company CEO, Gregg Renfrew, to action with the bold acclimation “we deserve better!” She is a proponent of environmental health and chemical safety that would ban harmful ingredients such as formaldehyde and coal tar, which are both known as carcinogens (meaning cancer causing) from being included in our products

Since 2013, BeautyCounter now consists of over 30,000 consultants. Their activist approach sets them apart from competitors in the beauty industry

Initial Consultation

During my consultation with Kara, I told her my skin type, which is oily skin with hyper-pigmentation. She used that information to send products geared towards those specific skincare needs

Products Received

Countercontrol Clear Pore Cleanser

Countercontrol Mattifying Toner (brown jar)

Countercontrol Mattifying Face Cream

Countercontrol Recovery Sleeping Cream

Overnight Peel

Counter Control Set

Counter Match Cream

Exfoliating Face Peel

Skin Care Regimen

Morning:

I cleansed with the Countercontrol Clear Pore Cleanser, which had a lightweight consistency that went on smooth and silky with a slight citrus scent. The product does have some suds, which I like because it makes me feel like my skin will be cleaner!

I followed that with the Countercontrol Mattifying Toner which helped to remove any remaining dirt and oil

I finished with the Countercontrol Mattifying Face Cream. This product left my face soft and smooth. It didn’t feel cakey. I didn’t apply makeup the first day I tried it. But noticed throughout the day, my skin remained soft and didn’t produce as much oil

Night:

Cleansed with the Clear Pore Cleanser. Applied the overnight peel, which doesn’t need to be rinsed off. The consistency was similar to a lightweight lotion. The peel is used to diminish the appearance of discoloration/hyperpigmentation, acne scars, fine lines and breakouts. I waited 5 minutes and then applied the Countercontrol Recovery Sleeping Cream. The consistency was similar to most face creams. This product also went on smooth. My skin was vibrant and not dull

The following day, I applied the mattifying face cream and then my foundation. But, I didn’t use my normal mattifying powder so I could assess how well this product controlled shine on its own. I was impressed! By the time I took this picture, my face would have usually looked like I spread Crisco all over it! Lol

From the products I received, my favorite product was the Countercontrol Mattifying Face Cream. It really helped keep the shine at bay

I also liked how none of the products had a heavy scent, which may be something you like if you are sensitive to smells

I really enjoyed learning about how this company is paving the way for cosmetic reform, because any company can create a product and market it as “safe” due to poor regulation and lax laws. This was also an opportunity to try eco-friendly beauty products that are gentle; yet effective. So, “Thank you, Kara!” If you’re interested in checking out these products for yourself, click here to connect with Kara directly Beautycounter.com/karapetry

What are some ways you’ve incorporated health and wellness into your daily life?

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Plan, Shop & Prep Like a Pro: How to Meal Prep for Fat Loss

Office pastries….vending machines….fast food runs…going to bed without eating….saying “Screw it! I’ll just start over tomorrow.” If any of that sounds familiar, then you could definitely benefit from Meal Prepping. Meal prepping has saved me numerous times from making unhealthy food choices. Meal prepping means I have a plan in place to keep me focused so that I’m less likely to fall into temptation

This post is a follow-up to my previous post where I shared my top tips on how to make smart food choices when you’re grocery shopping and the benefits of meal prepping. So click here to check it out!

I’m hoping with my other post and with this post, that the information helps you create a foundation or base for you to start with that you can customize to your liking and build a consistent process that supports your goals! Because I want to see you WIN!! Now let’s get into it!

The Benefits of Meal Prepping

• Saves Money – meal prepping means less eating out because you already have a healthy meal ready for you. When you’re grocery shopping, you have your list created so you buy only what you need to prep your meals
• Saves Time –when I get home after a long day, all I have to do is heat up my food and enjoy! It takes the effort and guess work out of “What am I going to eat?”
• Keeps you Accountable – meal prepping means I know what I’m eating ahead of time for all my meals and snacks. I prepared my food so I know what’s in it and how many calories I am consuming
• Improves your Cooking Skills – with meal prepping my cooking skills have improved, because I am cooking something new and different every week. I actually enjoy trying new foods and discovering new seasonings to liven things up

My Process

It takes me about 30-40 minutes to plan out my meals for the following week and then create my grocery list. Actual meal prep time varies depending on what I’m making. But on average, it takes me 2.5 hours and that includes washing dishes, sweeping and mopping the kitchen floor

I use Thursdays as my plan day. I start by selecting my dinner option since that’s the meal that takes me the longest to decide on. I have a folder that has all my recipe print outs. Then I use a meal planner chart that has a space for breakfast, lunch, dinner and snacks. Next I check my pantry and fridge to see what I already have. My grocery list is based on what I need. I go grocery shopping either Friday evening or Saturday morning. On Sunday afternoon, I actually cook the food, which also includes chopping up fruits and veggies and portioning out snacks

So look at your schedule and determine when you will make the time weekly to plan, shop and prep. Then create a calendar reminder in your phone for each of those activities to remind you and so you view these tasks as priorities

I prep for Monday through Friday. I usually eat, on average, 1,500-1,500 calories per day to maintain my 60 pound weight loss. To calculate your specific, daily calorie needs, then you can use an app such as Calorie King or MyFitnessPal. I use My FitnessPal and my username is Newrae22. Let’s be friends so we can encourage one another!

The Structure of My Meals

I use a consistent format and then make modifications each week

Breakfast – Usually scrambled eggs with veggies and complex carbohydrate (oats, gluten free cinnamon raisin bread, corn tortillas for breakfast burrito’s/taco’s, baked sweet potato). If I eat meat, it’s usually turkey bacon, turkey sausage or diced ham. Pre-chop all veggies and place in freezer bags to easily prepare in the mornings

Lunch – I love green smoothies! So I have them weekly for lunch and just switch out the fruit combinations. 1 handful of green, leafy veggies (spinach, collards or Kale), 1 frozen banana for sweetness and creaminess, ½ serving of vegan vanilla protein shake, 2 cups of unsweetened vanilla almond milk, then two servings of other fruits. Strawberries, pineapple, blueberries, raspberries, even those cute little kiwis! But no fruit is off limits! Include any ones you like! The fruits makes the smoothie sweet enough without the need for added sugar or fruit juice. My smoothie makes approximately 18 ounces and it’s usually around 300 calories. Portion out fruits and veggies and place in freezer bags. Blend them up the night before work. I don’t recommend making your smoothies in advance for all five days. I tried preparing for just two days and found the smoothie for the second day tasted a little watered down

Snacks – I love that salty/sweet combination! Salty – popcorn (Skinny Pop, Smart Foods, or Boom Chika Pop), Veggie Straws, Pirates Booty Puffs, Rice Cakes with nut/seed butter, veggies and hummus, Mary’s Gone Crackers, Van’s Gluten Free Cheddar Cheese Crackers, String Cheese or hard boiled eggs. For the sweet snack, I pick a fresh, seasonal fruit. Selection is based on what’s in season for the best price and quality. I don’t care for canned fruit since they almost always contain added sugar/syrup

Dinner – As I mentioned earlier, I have recipes already printed out and in a folder. I get ideas from Pinterest and food bloggers who post recipes on Facebook or Instagram. My main dish is a lean protein, such as chicken (all cuts – boneless and skinless), salmon (canned or frozen), ground turkey, ground chicken, thin cut boneless pork loins, or shrimp. I always have a green veggie as one side dish option (salad, green beans, Brussel sprouts, broccoli, or asparagus). My second side is a complex carb (brown rice, quinoa, sweet or regular potatoes, squash, roasted carrots or parsnips).

Other easy to prepare alternatives include overnight oats for breakfast and mason jar salads for lunch. Crockpot, sheet pan, or Instapot meals are always fabulous, easy dinner options!

For the weekends, I don’t meal prep, but I do write out what I plan to eat. If I am going to an event, I include that on my weekly planner. I always have food on hand to create a healthy, easy weekend meal –fruits and veggies, brown rice or potatoes, corn tortillas, oats, frozen meat, eggs, whole grain bread (Franz, Ezekiel, Dave’s Killer Bread), condiments (low sugar options), brown rice flour, and gluten free pancake/waffle mix (Birch Benders brand), protein powder, cheese, and snack bars/protein bars with less than 10 grams of sugar

Quick pro tips! Listen to music or a podcast while meal prepping to make it more enjoyable! Also tape any recipes to your cabinets so you can easily see what you need to do while cooking!

Kitchen Essentials

Here’s a list of what I have to help me cook and store my food

Freezer bags, plastic food storage containers (Ikea, Groupon or Amazon), plastic portion packs for snacks, cutting boards (wooden and glass for raw meat), sharp knife (be careful!), Ninja blender for smoothies (purchased at Macy’s for $99), food processor, crock pot, loaf pans, muffin pans, non-stick cooking spray, coconut or olive oil, tongs, various size mixing bowls (I found a 4 piece set at Ross), plastic wrap, aluminum foil, sheet pans, oven mitts, measuring cups, measuring spoons, digital food scale, and a can opener

I really hope this post gives you some inspiration to begin meal prepping if you aren’t already. Don’t get overwhelmed by it. Even if you just start prepping for 2-3 days at a time that is a good start. Everyone meal preps differently, so the key is to do what works for you and be consistent. You will learn what works and doesn’t work for you along the way

Are you a meal prepper? If so, how has it helped you? If not, what makes it challenging for you?

Make sure you’re following me on Instagram @mypassion2purpose! I add my weekly meal prep to my stories and then add them to my highlights just in case you don’t catch my stories before they expire!