Habit-based nutrition

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8-WEEKS TO BUILD HEALTHIER HABITS ROUND 2: SIGN-UP!

8-WEEKS TO BUILD HEALTHIER HABITS ROUND 2: SIGN-UP!

**OPEN UNTIL ALL SPOTS FILLED!!!!!!**   THE TIME IS NOW!!!!!!   If you’re ready to build healthier habits into your life, this challenge is FOR YOU!!   To purchase my challenge, you must:   have consistent access to computer, e-mail, and Facebook Weekly Habit information will […]

8-WEEKS TO BUILD HEALTHIER HABITS CHALLENGE: Round 2!

8-WEEKS TO BUILD HEALTHIER HABITS CHALLENGE: Round 2!

ARE YOU WANTING TO JOIN THE 8-WEEKS TO BUILD HEALTHIER HABITS CHALLENGE?! Official sign up starts Monday, April 1st but due to the large number of ladies who missed out due to selling out quickly last time, I am opening up another pre-sale to ensure […]

8-WEEKS TO BUILD HEALTHIER HABITS: SIGN-UP

8-WEEKS TO BUILD HEALTHIER HABITS: SIGN-UP


**CLOSED!!!!!!**

 

THE TIME IS NOW!!!!!!

 

If you're ready to build healthier habits into your life, this challenge is FOR YOU!!

 

To purchase my challenge, you must:

 

  • have consistent access to computer, e-mail, and Facebook
    • Weekly Habit information will be sent via e-mail - if unable to open on phone, challenger will need to have computer access. Participation in challenge will be through private Facebook group
  • be a female (this is a women's only challenge!)
  • read the information below and UNDERSTAND what you are signing up for
  • view the waiver stating you have read and understand the expectations and rules of the challenge (by paying you are giving your consent to participate)
  • be ready and willing to change your habits and improve your life!!!

 

What the 8-Weeks to Build Healthier Habits Challenge IS:

-Each week a new Habit is covered for challenger to adopt

-Educational weekly e-mail about that week's Habit with information, tips, activities, and resources

-Priority Planner mailed out to all challengers to fill out and strengthen daily habit-building (to be used during or after challenge; whatever the challenger chooses)

-Private support group (on Facebook) for challengers to engage, ask questions, offer/receive support, and participate in weekly activities related to challenge

-Weekly LIVE Q&A in group where I cover the habit more in depth and give you a chance to ask questions and discuss the habit

-Prizes to reward participating challengers who engage in the support group and practice the weekly Habit

 

 

What the 8-Weeks to Build Healthier Habits Challenge is NOT:

-One-on-one Nutrition Coaching (there will be NO 1:1 coaching and ALL communication will be through Facebook group)

-A weight loss challenge (weight loss may be the goal for some participants, but that is not the focus of this challenge!)

-A calorie/macro focus (there will be NO calorie/macro calculations done; all nutrition habits will be based on food groups and general nutrition guidelines)

-A fitness challenge (physical activity will be a habit covered but NO fitness plans will be given out)

-Individual consultations (this is a group challenge!)

-No refunds offered (once you're in - you're in!)

 

Additional Details--

START DATE: Friday, February 1st

END DATE: Friday, March 29th

COST: $80 (paid through PayPal on website)

REGISTRATION OPENS: Monday, January 21st (limited number of participants)

 

 

 

IMPORTANT: We will cover topics such as Meal Planning, Meal Prepping, Physical Activity, Time Management, Sleep, and more!! These are general healthy habits that can improve our day-to-day lives! If weight loss is your goal (yay you!) that is perfectly fine and can be shared, BUT NO weight loss measurements will be asked/taken/used for reward! Calorie and macro calculations will NOT be given; all nutrition information will be general guidelines and NO one-on-one coaching or messaging will take place; ALL communication will be within the group.

 

**Once you have paid, you will receive an e-mail from me next week that will include further information and instruction**

 

PLEASE READ & REVIEW THE FOLLOWING WAIVER. BY PURCHASING THE CHALLENGE VIA PAYPAL YOU ARE GIVING YOUR CONSENT TO PARTICIPATE IN THIS CHALLENGE--

 

 

TO PURCHASE THE CHALLENGE AND SECURE YOUR SPOT, CLICK THE PAYPAL BUTTON BELOW!

 

 

[PRE-SALE]: 8-WEEKS TO BUILD HEALTHIER HABITS

[PRE-SALE]: 8-WEEKS TO BUILD HEALTHIER HABITS

WOW! I am overwhelmed at the interest and excitement over my 8-WEEKS TO BUILD HEALTHIER HABITS CHALLENGE!!   Official sign up starts Monday, January 21st but due to many requests I am opening up a presale!   To purchase the PRESALE of my challenge, you […]

[RECIPE]: Loaded Mac & Cheese

[RECIPE]: Loaded Mac & Cheese

So before I even start…I have a confession about this mac and cheese recipe….   I’ve been cooking my entire life. Through my Nutrition degree I’ve had to take my share of cooking classes, like Meal Management and Food Science. I know for a truly […]

[RECIPE]: Balanced Breakfast Bowls

[RECIPE]: Balanced Breakfast Bowls


These breakfast bowls might be my new favorite breakfast!

 

I got the idea when I bought the Healthy Choices Power Bowls: Unwrapped Burrito Scramble. This frozen meal was SO delicious. I loved the flavors and it was just enough food to give me a little nutrition in the morning and hold me over until my mid-morning snack. My biggest complaint: they're freaking EXPENSIVE! $5 at my Kroger for ONE bowl. I knew I could make these myself for a lot cheaper and customize them to make them myself.

 

 

My total cost for these bowls came out as less than $1 per bowl. In other words, I made FIVE breakfasts for the cost of ONE of the Healthy Choices bowls. The trade-off is that I had to do some cooking! Still, it didn't take too long for me to whip up these breakfast bowls on a Sunday morning so that I had breakfasts I could pop in the microwave and reheat all week long.

 

These are perfect for meal prep and check all the boxes for a balanced, nutritious meal. 

 

I still have a few of the Healthy Choice bowls in my freezer for any time I'm in a pinch and need to grab something quick, but these aren't something I'd be willing to spend money on every week. The price comparison comes down to this for 5 breakfasts:

Healthy Choice Power Bowls: $25 total

Homemade Balanced Breakfast Bowl: $5 or less total

 

As for how I made them, I made the barley and black beans ahead of time since they take longer to cook. I love barley because it is so chewy and full of fiber, but farro, quinoa, or your favorite grain would work here too. I really love how velvety black beans are and I wanted to stick with the "burrito" theme, but again, you could use your favorite bean!

 

 

The kale is the tricky part here. I cannot drive this home enough - you do NOT want to overcook your kale. There's a happy medium here. You want to cook it enough that it breaks down some of the fibers and you have a softer chew, but you don't want it to wilt so completely that it's mushy, especially if you're going to be reheating it. I purposely just used cooking spray instead of oil so that it wouldn't get too soggy (also helps with calorie control!) My best tip for this is to saute it until the leaves turn BRIGHT green and have softened just a bit then pull the pan from the heat. You want it to still have some bite!

 

Eggs really round this dish out and again, do not overcook them. Nobody likes rubbery, reheated eggs!

 

Salsa provides just enough flavor and cools down this warm dish. I LOVE a fresh salsa over a jarred salsa when I can. I also like adding a dollop of nonfat plain greek yogurt to add a creamy factor.

 

The beauty of this dish - you can make it your own.

 

Choose your favorite green, like spinach or collard. You can change the egg up and do hard-boiled or add your favorite protein source, like turkey, chicken, or regular sausage. You can add ALLLLL the veggies, like peppers and tomatoes. Pick a flavor enhancer you like, like hot sauce or green salsa. The options are truly endless!

 

 

Check out all of the nutrition deets for this recipe below and if you make these, let me know! Send me a picture! I love hearing when you guys make my recipes!

 

 

 

 

NUTRITION HIGHLIGHTS:

  • Eggs are a true superfood. They are a high quality protein that contain all of the essential amino acids our body needs. Eggs also contain the healthy fats, monounsaturated and polyunsaturated fats, which help regulate insulin levels.
  • Eggs contain choline, a nutrient important for cell membranes, that many are not getting enough of. Lutein is an important antioxidant found in eggs that is key for eye health as we age.
  • Barley is a grain that contains soluble fiber which slows digestion and helps you feel fuller for longer. Barley is also rich in magnesium which has an important part in insulin production.
  • Kale contains a great deal of Vitamin C - an important water-soluble vitamin that has many important functions in the body and can help keep your immune system healthy.
  • Black beans are packed full of protein and fiber which can help keep you full through the morning until lunch time.
  • Salsa is a low-calorie flavor enhancer that is made mostly of veggies - opt for fresh salsa with a low sugar content when possible!

 

What You'll Need:

  • 7 1/2 cups kale, washed and torn to pieces
  • 1 1/4 cups cooked barley
  • 1 1/4 cups cooked black beans
  • 5 eggs
  • 10 tablespoons salsa

 

What You'll Do:

  1. Spray a large pan with cooking spray (I use avocado oil spray) over medium heat.
  2. Add the kale to the pan and sprinkle with salt, pepper, and crushed red pepper (or your favorite seasonings) and cook until bright green.
  3. Divide kale among 5 tupperware containers.
  4. Add 1/4 cup cooked barley to each container.
  5. Add 1/4 cup cooked beans to each container.
  6. Scramble eggs over medium heat until cooked through.
  7. Divide eggs among the 5 containers.
  8. Add 2 tablespoons salsa to each container (or save salsa for after reheating and add before eating).
  9. Let cool before placing lids on containers and placing in refrigerator.
  10. Reheat in microwave before eating.
  11. Enjoy!

 

Yield: 5 servings. 1 serving contains 240 calories, 5g Fat, 34g Carbs, 6.75g Fiber, 1g Sugar, 14g Protein

 

 

 

8-WEEK CHALLENGE TO BUILD HEALTHIER HABITS

8-WEEK CHALLENGE TO BUILD HEALTHIER HABITS

I am SO excited to FINALLY be rolling out the details of my 8-Weeks to Build Healthier Habits Challenge!!   I have been contemplating for a long time HOW to help the ladies around me who want to make changes in their lives. I knew […]

[RECIPE]: Sorta Lasagna Soup

[RECIPE]: Sorta Lasagna Soup

Sorta Lasagna Soup…..but not quite!   If you’ve never made the Lasagna Soup recipe from SkinnyTaste, you, my friend, are missing out! Link for her recipe here   This soup is inspired by that recipe. I made it the original way once and as always, […]

[RECIPE]: Farro Stuffed Sweet Potato

[RECIPE]: Farro Stuffed Sweet Potato


A few weeks ago I shared a Warm Farro & Kale Salad recipe. When making a grain like Farro, I like to batch cook (making a bunch at once) and use it across several recipes! I LOVE farro and will make the salad, this recipe, and a fried "rice" recipe all in the same week to create three different meals using one simple ingredient.

 

 

This recipe is great for Meatless Monday and can be made ahead of time and reheated for a quick lunch or dinner! Simply bake the sweet potatoes and cook the farro ahead of time, reheat them, and top with the toppings and you've got a tasty, nutrition-packed meal in no time!

 

Check out the recipe below!

 

What You'll Need:

  • 2 large sweet poatoes, baked and halved
  • 1 cup farro, cooked
  • 1/4 cup dried cranberries
  • 1/4 cup goat cheese crumbles
  • 1/4 cup toasted pecans
  • parsley

 

What You'll Do:

  1. Place each half of potato on a plate.
  2. Add 1/4 cup farro onto each potato.
  3. Top each potato with 1 tbsp cranberries, 1 tbsp goat cheese, and 1 tbsp pecans.
  4. Sprinkle parsley on top and enjoy!

 

Yield: 4 servings. 1 serving contains 315 calories, 10g Fat, 49g Carbs, 6g Fiber, 4g Sugar, 8g Protein

[RECIPE]: Loaded Tortilla Soup

[RECIPE]: Loaded Tortilla Soup

Yesterday in Arkansas it snowed for like half a second and the whole state lost its mind!       In all seriousness, it was COLD. And all I wanted was a big bowl of soup. I normally go for a comfort food soup on […]