Some Simple Steps To Help With Weight Loss

OK, it's no secret: Diet and exercise go hand-in-hand when it comes to losing weight -- and keeping it off. But when you need to drop those pounds and do it safely.   Your mission is just to be more mindful about what you consume and more diligent about working out (increase your intensity and mix up those exercises).

Eat unlimited greens. If you're on the path to weight loss, you should already know that
you can't eat more calories than you burn. While the precise amount of calories you need to limit yourself to will vary from person to person, based on your metabolic rate, the bottom line is for weight loss, women should consume no more than 1,200 calories a day; and men, no more than 1,600 calories a day. The exception to the rule (don't you love those?) are leafy greens and other veggies that are high in fiber and water content yet extremely low in calories. So curb any midday or late-night hunger pangs by filling up on foods like spinach, kale, green beans, celery, cucumbers, bell peppers and zucchini -- minus the heavy sauces, oils and dressings, which, of course, will turn these free-pass foods into calorie bombs.

Avoid starchy carbs before bed. Here's the thing: Your body releases human growth hormone (HGH), its  fat-burning, muscle-building hormone, during your first sleep cycle -- but starchy and sugary carbs, such as potatoes, bread, cereals, pasta and dried fruits. That's because these foods release insulin, which in turn drives down your HGH levels while you snooze. My suggestion is to cut these carbs at least three hours before you go to sleep. Even better if you avoid them altogether at dinner.

Combine protein with simple carbs. Another way to maximize your fat burn is to pair protein with any high-glycemic-index carbs (sugar and starch) you eat during the day. Simple carbs cause your blood sugar to spike, and if your cells don't use the sugar immediately for fuel, it gets stored as fat. Adding protein to the mix will help counter these effects by slowing down digestion and stabilizing your blood sugar levels. So, for example, have a side of scrambled egg whites with your morning bowl of oatmeal.

Ultimately there is no substitute for exercise, but these simple eating tricks can definitely help get you start and heading to the right direction.

I'll wait till Monday.
I'll wait till I have more time.
I'll wait till I start my new job.
I'll wait till January..now February....
I'll wait till I have more money.......
I'll wait till after vacation.
I'll wait till...
The great news is, you don't have to wait!

You can start today by taking a small steps & messaging me.
Start making your plan for 2016. It is the perfect time to set new goals and find new purpose in your health.
I am putting together my personal plan of attack for 2016 and would love to include you.
I will focus on your health and make you stronger.
Find your happy place.
Make a successful plan for you (eating and working out).
We can do it together!!

 

 getfitandhealthy21@yahoo.com
http://www.teambeachbody.com/shop/-/shopping/BCP21D160?referringRepId=499426

5-Ingredient Healthy Dinners (14 Recipes)

Chicken Enchiladas

Ingredients

• 1 (19-20 oz) can enchilada sauce
• 8 packaged flour tortillas
• 4 cups cooked chicken, shredded (I just bought a rotisserie chicken and shredded it)
• 1 red bell pepper, thinly sliced
• 1 6-ounce bag shredded Mexican blend cheese

Instructions

1. Preheat the oven to 400 degrees F.
2. Pour ¼ of the enchilada sauce in the bottom of of a 9x13" pan.

 

 

Lemon Chicken with Asparagus

 

Ingredients

• 1 lb. boneless skinless chicken breasts
• ¼ cup flour
• ½ teaspoon salt, pepper to taste
• 2 tablespoons butter
• 1 teaspoon lemon pepper seasoning
• 1-2 cups chopped asparagus
• 2 lemons, sliced
• 2 tablespoons honey + 2 tablespoons butter (optional)
• parsley for topping (optional)
Instructions
1. Chicken: Cover the chicken breasts with plastic wrap and pound until each pieces is about a ¾ of an inch thick. (NOTE: If your chicken breasts are really thick,you can just cut them in half horizontally to make thinner pieces rather than pounding. Works like a charm.) Place the flour and salt and pepper in a shallow dish and gently toss each chicken breast in the dish to coat. Melt the butter in a large skillet over medium high heat; add the chicken and saute for 3-5 minutes on each side, until golden brown, sprinkling each side with the lemon pepper directly in the pan. When the chicken is golden brown and cooked through, transfer to a plate.
2. Asparagus and Lemons: Add the chopped asparagus to the pan. Saute for a few minutes until bright green and tender crisp. Remove from the pan and set aside. Lay the lemon slices flat on the bottom of the pan and cook for a few minutes on each side without stirring so that they caramelize and pick up the browned bits left in the pan from the chicken and butter. (NOTE: adding a tiny pat of butter in with the lemons also helps prevent sticking and promote browning.) Remove the lemons from the pan and set aside.
3. Assembly: Layer all the ingredients back into the skillet - asparagus, chicken, and lemon slices on top.
 
 
Breaded Lemon Chicken
 
Ingredients
• 2 large boneless, skinless chicken breasts
• ⅓ cup lemon juice (fresh is best, but bottled is fine, too)
• 1½ cups seasoned breadcrumbs
• Vegetable oil, to pan fry
• Lemon pepper, to taste
• Parsley and/or lemon, to garnish (optional)
Directions
1. Slice the chicken breasts in half horizontally, so that you get 4 thin chicken breast pieces. Put down about a foot of plastic wrap on the counter top and lay the chicken pieces on it. Cover with an additional piece of plastic wrap and use a meat mallet to evenly pound out the chicken breasts until about ¼" thick.
2. Heat ¼" of vegetable oil in a large, high-walled pan over medium.
3. In a shallow bowl, pour or squeeze in the lemon juice. In a separate shallow bowl, add in the breadcrumbs. Dip each chicken breast slice, one at a time, into the lemon juice and let sit for 2 minutes. Turn over and let sit for an additional 2 minutes. Transfer to the breadcrumbs and press gently to help the breadcrumbs adhere to each side. Set aside. Continue until all of the chicken is breaded.
4. Add 2 of the breaded chicken breasts to the oil and sprinkle liberally with lemon pepper. You want to make sure there is ample room between the chicken breasts, because overcrowding the pan results in soggy chicken. Fry until dark golden brown on the bottom, about 4 minutes. Using tongs, carefully turn the chicken. Sprinkle with additional lemon pepper, and continue to pan fry for 4 more minutes. Transfer to a paper-towel lined sheet and repeat with remaining pieces of chicken.
5. Garnish with a sprinkle of parsley and slices of lemon, and serve immediately.
 
 
Baked Fajita Chicken
 
Ingredients
• 1½ boneless chicken breast per person
• 1 - 2 sweet mini peppers
• ¼ onion
• ⅓ cup chunky salsa
• ¼ cup Mexican cheese
• salt and pepper
• handful of tortillas chips (optional)
Instructions
1. Preheat oven to 400 degrees.
2. Spray a dish with cooking spray that is big enough to lay the chicken out in a single layer. Season the chicken breasts with salt and pepper. Top with salsa.
3. Cut the onion and peppers into long strips. Place on top of the salsa.
4. Do not cover. Place in the oven for 30 minutes. Check to see if your chicken is almost ready. If it is top with the Mexican cheese and a few chips if using. Place back in oven until cheese is melted.
 
 
Quinoa Chicken Pesto Stuffed Peppers
 
Ingredients
• 6 red, orange, or yellow bell peppers
• 2 chicken breast, cooked and shredded (You could also use a whole rotisserie chicken.)
• 1 1⁄2 cups mozzarella cheese, divided and shredded
• 1 cup cooked quinoa
• 1 (6.25 oz) jar of pesto

          Instructions

Turn on broiler to high. Place bell peppers under broiler and broil from 5 minutes on each side until skin blisters and begins to turn black.
Remove peppers from oven, set aside. Preheat oven to 350 degrees.
In a medium size mixing bowl combine the shredded chicken with 1 cup shredded cheese, the pesto and the quinoa and toss to coat.
Once peppers are cool enough to handle, slice in half and remove membranes and seeds. Add a heaping 1/4 cup of the chicken mixture to each pepper and top with cheese.
Bake for 10 minutes. Serve immediately.
 
 
Almond Crusted Tilapia
 
Ingredients:
(serves 4)

• 1 C sliced or slivered almonds, divided in two parts
• 1/4 C ground flaxseed (or flour – any kind)
• 4 (6 oz) tilapia fillets
• 1/2 tsp. salt
• 2 Tbsp. olive oil (or 1 Tbsp. olive oil and 1 Tbsp. butter)
Instructions:
1. Finely chop almonds (or buy them pre-chopped) and combine half of them (1/2 C) with the ground flaxseed or flour in a shallow bowl.
2. Sprinkle fish evenly with salt; dredge in almond/flaxseed or flour mixture.
3. Add the olive oil (and butter, if using) to a large heavy skillet over medium heat; add fish and cook 4 minutes on each side or until golden brown. Remove fillets to a serving plate.
4. Add remaining 1/2 cup almonds to skillet and cook, stirring often, 1 minute or until golden brown. Remove almonds and sprinkle over fish. The almonds get really crunchy and toasty – so good!



 Butternut Squash, Arugula and Goat Cheese Pasta


Ingredients:

• 1 medium butternut squash, peeled, seeded and diced into 3/4-inch cubes
• 1 tablespoon vegetable oil (or any high-heat oil)
• salt and freshly-cracked black pepper
• 12 ounces whole wheat dried pasta
• 2 ounces goat cheese
• 2 big handfuls fresh baby arugula
• 1/3 cup toasted pine nuts

Directions:

Heat oven to 425°F.  Line a baking sheet with parchment paper (or mist it with cooking spray).
In a large mixing bowl, combine the butternut squash and oil, and toss until the squash is evenly coated.  Spread the squash out the prepared baking sheet in an even layer.  Bake for 20-25 minutes, flipping the squash at the halfway point then returning them to the oven, until the squash are cooked through and soft on the inside.  Remove and set aside.
While the squash is cooking, bring a large stockpot of generously-salted water to a boil.  Add the pasta and cook al dente, according to package instructions.  Once it reaches al dente, scoop out about 1 cup of the pasta water and set it aside for later.  Then drain the rest of the water and return the pasta to the stockpot.  Immediately add in the goat cheese along with 1/4 cup of the reserved pasta water, and toss until the cheese is completely melted and is evenly coating the pasta.  (If it seems too thick and you'd like a lighter "sauce", add in a few more tablespoons of the pasta water at a time until the cheese reaches your desired consistency.)  Add in the arugula, pine nuts and roasted butternut squash, and toss until combined.
Serve immediately, garnished with extra black pepper if desired
 
 
Spinach Parmesan Pasta

Ingredients:

8 oz uncooked pasta (we used whole wheat Capellini)
3 tablespoons butter
2 cloves garlic, minced
5-6 cups packed baby spinach
1/2 cup grated Parmesan cheese
Salt and freshly ground black pepper, to taste

Directions:

1. Add the pasta to a large pot of boiling salted water and cook until al dente. Drain the pasta, reserving 1/2 cup of the pasta water. Set pasta aside.
2. Using the same pot, melt the butter over medium heat. Add the garlic and cook for 2-3 minutes. Add in the pasta and spinach. Gently toss and cook until spinach leaves are wilted. If the pasta starts to dry out, add in some of the reserved pasta water. We usually add about 1/3 cup. Stir in 1/4 cup of the Parmesan cheese and toss until combined. Season with salt and freshly ground black pepper, to taste.
3. Pour pasta into a large bowl. Garnish with additional Parmesan cheese and serve immediately.
 
 
 
Spinach Quinoa Vegetarian Patty
Ingredients
• 2/3 cup spinach, cooked, squeezed dry, roughly chopped - you can use fresh spinach cooked 2 minutes in boiling water then squeezed dry or frozen spinach, defrost, squeezed dry
• 3 cups cooked Quinoa
• 2 eggs. size 6
• 1 cup Gluten Free Panko Crumbs
• 1-2 small brown onion, finely diced
• 1/2 cup grated cheese, if desired - optionnal
 
Instructions
1. On a board using a sharp knife roughly chop the cooked and dried spinach leaves.
2. Set aside into a large mixing bowl. Add the diced onions, eggs, panko crumbs, cooked quinoa.
3. Combine until it comes together and it forms a sticky mixture that you can easily shape into patties with your hands. If desired, combine grated cheese but the recipe will work without cheese too. If it does not hold well together (too moist) add slightly more panko crumbs, 1 tablespoon at a time until it gets to a consistency that is easy to shape into patties.
4. Prepare a plate or tray covered with baking paper.
5. Shape the patties with your hands and place them on the tray. Repeat until no more batter left.
6. Store in the fridge to firm up - about 15-30 minutes.
7. Preheat oven to 180 C.
8. Bake the patties 15-25 minutes or until crispy and golden.
9. Serve as a topping for salads, as burgers patties or simply as an healthy appetizer with veggie dips.
10. Rewarm well in the microwave but it gets softer. You can also enjoy those patties cold and add them into kids lunchboxes.
11. This recipe makes about 25 small patties.
 
 
Cheesy Portabella Pizza
 
Ingredients
1. 4 portabella mushrooms, stems pulled out
2. 1/2 cup reduced fat Mozzarella
3. 2 oz Cabot extra sharp light Cheddar, shredded
4. 2 Tbsp Parmesan Cheese
5. 1/2 cup your favorite tomato sauce
6. 1/2 tsp olive oil
7. 1/2 tsp oregano
8. 1/2 tsp garlic powder
Instructions
1. Heat oven to 400* lay out a sheet of tin foil in a pan with sides (so juices don’t leak) then spread olive oil around on the tin foil (just enough so the caps don’t stick)
2. Spoon about 2 Tbsp tomato sauce into each cap, sprinkle with Mozzarella, then Parmesan, then Cheddar, then spices
3. Bake 25 minutes until cheese is melty
 
 
Sweet Potato Black Bean Chili
 
Ingredients
CHILI
• 1 medium yellow or white onion, diced ( + coconut or olive oil)
• 3 medium sweet potatoes, scrubbed clean + chopped into bite sized pieces (organic when possible | ~4 cups)
• 1 16-ounce jar salsa (chunky is best)
• 1 15-ounce can black beans (with salt | if unsalted, add more salt), slightly drained
• 2 cups vegetable stock + 2 cups water
OPTIONAL SPICES:
• 1 Tbsp Chili Powder
• 2 tsp ground cumin
• 1/2 tsp ground cinnamon
• 1/2 tsp chipotle powder
• 1-2 tsp hot sauce
FOR SERVING
• Fresh Cilantro
• Chopped Red Onion
• Guac / Avocado
Instructions
1. In a large pot over medium heat, sweat onions in 1 Tbsp oil and season with a healthy pinch each salt and pepper. Stir and continue cooking on medium heat until translucent and soft.
2. Add sweet potato and any desired spices at this time (I went for chili, cinnamon, cumin and chipotle powder - all are optional). Cook for 3 minutes, then add salsa, water and vegetable stock.
3. Bring mixture to a low boil on medium high heat and then lower heat to medium-low and simmer. Add black beans, cover and cook for at least 20 minutes more, preferably 30 - or until the sweet potatoes are fork tender and the soup and thickened. This soup is at its best when prepared the night before or allowed to rest for a few hours so the flavor marries with the vegetables and beans.
4. Serve with fresh cilantro, onion, avocado and lime juice. Chips make an excellent spoon. 
 
 
 
 Brown Sugar Glazed Salmon
 
Ingredients Serves 4

1⁄4 cup light brown sugar, packed

2 tbsp dijon mustard,

4 (6 oz each) boneless salmon fillet,

1 salt, to taste

1 ground black pepper, to taste Directions                                     Set oven rack about 6 inches away from the heat source, then preheat broiler. Grease a broiler pan with cooking spray. Whisk together brown sugar and dijon mustard in a small bowl. Season salmon with salt and pepper and place on prepared broiler pan. Spoon brown sugar and dijon mustard mixture evenly on top of salmon fillets. Cook until the salmon flakes easily with a fork, about 10 to 15 minutes. Spicy Shrimp with Chilies and Garlic Ingredients: 1 1/2 pounds peeled and deveined medium shrimp kosher salt and freshly ground black pepper 1 tbsp extra-virgin olive oil 3 to 4 dried chilies, roughly chopped 5 garlic cloves, crushed juice of 1 lemon 3 tbsp chopped fresh parsley Directions: Season the shrimp with salt and pepper to taste. Heat a large nonstick skillet over medium heat. Add 1/2 tbsp of the oil to the pan and half of the chilies and cook 1 to 2 minutes. Increase the heat to medium-high, when hot add half of the shrimp. Cook undisturbed for about 1 1/2 minutes. Turn the shrimp over and cook until opaque throughout, about 1 minute. Transfer to a plate. Add the remaining 1/2 tablespoon of oil and remaining chilies; cook 1 to 2 minutes. Add the remaining shrimp to the pan and cook, undisturbed, for about 1 1/2 minutes. Turn the shrimp over, add the garlic, and cook until the shrimp is opaque throughout, about 1 minute. Return the first batch of shrimp to the skillet, mix well so that the garlic is evenly incorporated and remove the pan from the heat. Squeeze the lemon juice over the shrimp. Add the parsley and toss well. Serve with crusty whole wheat bread and a salad. Tuscan Baked Fish Ingredients 1 tbsp olive oil 1 Large onion, diced 1 can diced tomatoes with oregano and basil (or add your own herbs) 4 boneless, skinless fish filets- cod, tilapia, or another flaky white fish- about 6-8g each 2 tbsp capers, drained salt and pepper, to taste Instructions   Preheat oven to 375 degrees. In a large, oven proof pan, heat olive oil until shimmery on medium high. Add in diced onion, cook about 8 minutes, until soft and slightly browned. Add diced tomatoes, herbs (if you aren't using herbed diced tomatoes add some basil and oregano- about 2 tsp each), and capers. Stir around and let reduce slightly, about five minutes. Add fish to pan. Pop in oven and bake about 15 minutes- until fish is flaky and white. This cooking time depends on the size of your filets and your oven- check after 8 minutes, and then again after 12

 

Roasted Vegetable Pasta Sauce=>Kid Friendly

Roasted Vegetable Pasta Sauce

Skip the high fat cheesy sauce

Ingredients            

1/2 butternut squash

5 parsnips

1 sweet potato

2 cups vegetable stock

Pinch salt

Pinch pepper

Extra virgin olive oil

• Preheat oven to 350. Toss the butternut squash, parsnip and sweet potato with olive oil and place on a foiled cookie tin. Roast for about 20 minutes, or until golden brown. In a pot, boil 2 cups vegetable stock. Add roasted vegetables, salt, pepper and 2 tablespoons olive oil and simmer until complete soft. Remove from heat and blend until completely pureed. Serve as a sauce with your preferred choice of pasta.

Excuses or Solutions. YOU decide

 

If you have said=>

"I have tried EVERY program."

"Nothing works for me."

"I don't like shakes."

"It's too expenisive."

"I can't get motivated"

I am hand picking my next group and only taking a few ladies for it.

I am going to be COMPLETELY TRUTHFUL you need to be 100% commited to this group and it all comes down to EATING HEALTHY AND WORKING OUT. => That's it.

I will help you with

*being motivated and accountable

*teach you about portion control, carbs, proteins, good fats and many other things to help you be successful.

*share meals and recipe ideas ( I am a Certified Nutritionist)

*help find you a 30 min (at home workout)

*tons of support

Message me today if you would like to be in my next support group before I close it up.

Shakeology Information

 1) The NEW Café latte is delicious. Not too sweet or too coffee tasting. Very smooth!
TASTE: A robust and smooth café latte flavor that is light enough for coffee and non-coffee drinkers alike
.
2) THE NEW CAFE LATTE=>It's NOT available in Vegan. PROTEIN SOURCE: Whey, sacha inchi, chia, flax, quinoa, & pea
.
3) You can find the nutrition facts here:
http://www.beachbodycoach.com/…/CafeLatte_101915_BackPanel.…
.
4) OPTIONS: 30-day bag , 24 Packets
Barista Triple Combo Pack: 8 Chocolate, 8 Vanilla, & 8 Café Latte
**It is currently NOT available in the Shakeology Sampler FAQ 1686**
.
5) Gluten free, but not certified. View FAQ 5611 (The Café Latte)
.
6) Where can you find recipe ideas?
TeamBeachbody.com > Eat Smart > Shakeology Recipes
http://www.shakeology.com/en_US/shake-recipes
.
7) Fair Trade Certified View FAQ 4040
.
8) Success Stories http://www.shakeology.com/results-does-shakeology-work…
.
9) Café Latte is NOW AVAILABLE for Challenge Packs.
Cafe Latte is not available for purchase in Canada at this time.
.
10) Product Training Guide
https://faq.beachbody.com/ci/fattach/get/1604885/1450896849/redirect/1/filename/Shakeology_PTG_Oct2015_Latte_Update%20(2).pdf

Veggie and Hummus Sandwich

Ingredients

2 slices of sprouted whole-grain bread
2 tablespoons hummus
3 thin slices of cucumber
2 thin slices of tomato
3 slices of avocado
1/4 cup alfalfa sprouts
1/4 cup grated carrots

Directions

1. Toast your bread.
2. Spread one tablespoon of hummus on each slice of bread, layer up your veggies, and enjoy!

Shakeology Flavors

New for January 2016

 

Order yours today. Click on the below link

http://www.teambeachbody.com/shop/-/shopping/BCP21D160?referringRepId=499426

AVOID

 Avoid Salt - Excessive amounts of salt is never good for your body and can definitely lead to dehydration. Since many people can’t recognize the difference between hunger and thirst, eating salt could make you feel as if you are hungry when you really aren’t.

Avoid Sugar - Foods that are high in sugar may taste delicious, but they burn through your body too quickly. Even sugary snacks that are low in fat are a bad idea, as you will just get hungry soon again and require more food.

Avoid Food - Literally. Not only should you keep yourself busy, you might want to avoid places where you will see (and smell!) food. Don’t hang out in the kitchen and don’t meet friends at a restaurant if you aren’t planning on eating.

 Avoid Alcohol - Not only is alcohol filled with empty calories, it can greatly increase your appetite. It is hard to tell when your body is full after you become a bit tipsy. Alcohol also relaxes that willpower of yours, which makes you even more likely to go for a second helping.

Avoid Caffeine - Although some people use caffeine as an appetite suppressant, you will just quickly crash after the caffeine burns through your body. This is similar to how sugar makes you hungrier than before. You really don’t need anything to drink other than water while trying to lose weight.

Read this every morning to yourself and it will help you stay motivated and focus on your goals.

Chicken Parm Stuffed Spaghetti Squash

Ingredients:
Large Spaghetti Squash
2 Boneless Skinless Chicken Breasts /cut into strips
2 Eggs /beaten
Flour
Italian Style Breadcrumbs
Marinara Sauce
Shredded Mozzarella Cheese
Grated Parmesan Cheese
Italian Seasoning
Salt
Pepper
Olive Oil for frying

How to make it:
With a sharp knife, slice the squash in half. (If the squash is too tough - puncture in several places forming a dotted line around the squash. Microwave for 3-5 minutes to soften. Allow to cool before cutting in half - following the dotted line). Scoop out the seeds - brush with oil, salt, and pepper, - and roast face down in a preheated oven at 375˚F (190˚C) for 35-40 minutes (until a fork can easily pierce the skin).

Meanwhile, slice the chicken breasts into strips. Place flour, beaten egg, and breadcrumbs into three separate bowls.  Coat each strip with flour, then egg, and then roll in bread crumbs.

Heat a well-oiled skillet over medium/high heat. Fry the chicken strips (in batches if necessary) until golden brown on all sides and cooked through. Set aside on paper towels.

Once the squash has finished roasting - remove from the oven and let it set for a few minutes before turing over and pulling at it with a fork. Shred the inside of each squash, being careful not to poke through the skin. Pour marinara sauce over shredded squash. Top with chicken strips, then more marinara, and finish with mozzarella and parmesan cheese, and a pinch of Italian seasoning. Return to the oven to bake for 10-15 minutes until the cheese has melted. Enjoy!

Are you considering making a Fresh Start with your health in 2016?
There is still room for the Cash Contest that start Jan 11th
This private online group is going to be off the hook!
...

We will spend 21 days focusing on a brand new beginning!
Clean and healthy nutrition, dedicated daily workout motivation, tons of inspiration and accountability to become the best version of ourselves!

Comment below or message me for more info, and to secure your spot in what is sure to be an awesome start to a New Year full of health and happiness!

 

Things To Eat And Drink After A Junk Food Binge

Yogurt + Berries
Even though you may not have the appetite for it, you'll want to eat breakfast, as it's key for jump-starting your metabolism. Keep it light, though, to go easy on your stomach.  Add Greek Yogurt contains beneficial lactobacillus bacteria that can help keep you regular and reduce gut inflammation triggered by sugary foods and alcohol

Green Tea
If you need a subtle energy boost in the morning, sip some green tea. This brew is rich in antioxidants, which can help prevent cell damage induced by too much junk.

Water
Water will help flush out toxins, aid digestion, and fight gas-induced bloating.

Egg-and-Veggie Omelet
High-protein eggs contain the amino acid cysteine, which breaks down the toxin allowing it to be eliminated through urine, while fiber-rich veggies like spinach and tomatoes help you de-bloat and keep digestion chugging along.

Ginger or Peppermint Tea
If you're feeling super-bloated or crampy or are experiencing indigestion, ginger or peppermint tea may be your best liquid bet. These two soothing brews are both considered antispasmodic, meaning they help relax the muscles in your digestive tract and allow gas to pass through more easily, preventing those sharp, stabbing pains. Bonus: They're caffeine-free, so they count toward your water intake.

Bananas
Dehydration has caused you to lose minerals like potassium, which is found in bananas as well as coconut water and potatoes (and many of these foods that lower blood pressure), so you'll want to restore them. Getting potassium will also help counter the effects, like bloating, of ingesting too much sodium from salty snacks.

Oatmeal
If you're feeling queasy after a junk food, oatmeal topped with sliced pears may be a smarter choice than eggs or yogurt. This combo is still packed with healthy fiber, but both oatmeal and pears are extra gentle on the stomach.

Water-Rich Fruits
Think cantaloupe, grapefruit, oranges, peaches, and raspberries. If water alone is hard to stomach, these fruits will help you hydrate and restore vitamins and minerals that can help you emerge from your sugar coma energized! They're also packed with fiber and aid in digestion.

This Is Your Body On Walking

I am looking for 5 ladies that want to completely transform their bodies.
Holidays are always so hard to stay focus on eating right and working out.

Are you feeling like this now=>
-stomach bloated and not feeling right....
-feeling sluggish and tired.
-clothes not fitting right.
-out of breath from bringing the laundry up the stairs.
-slow moving and not happy.
-sleeping horrible.

Well you know the drill its 2016 and I am ready to get back in the saddle and if you are SERIOUS about chaning your life to be stronger, healthier and feel better than ever =>what are you waiting for??? Message me to join me and my other girls.

 I am giving away CASH to help you stay motivated and accountable.

If you are ready to make a change this year, I would love to help you get started!!

-lose up to 15lbs in 21 days
-your own Certified Nutritionist (ME)
-delicious food- no starving yourself and no couting calories or points!
-All workout are done in the comfort of your own home (30 min)
-You will have ME as your personal coach walking through every step
-online private group support
-Meal plans and easy recipes provided

We kick off Jan 11th, message me for details on how to join!!