Cold and flu season seemed to really take over this year. Are you constantly sick and can’t seem to find your way back to health? As a working mom I don’t have time to be sick. I don’t have time to deal with sick kids and I know you don’t either. We like to keep our immune system boosted as much as possible.
A few years ago, my husband would get sick every time the weather changed! We had a medicine cabinet full of supplements and vitamins – but it didn’t seem to matter.
Would you believe we haven’t been sick in 2+ years – even with two kids in public school!
Things keeping you sick and your immune system compromised
- Processed Foods
- High Stress Levels
- Excess amounts of tobacco, alcohol and other toxins
- Lots of over the counter medicines and antibiotics.
To keep your immune system strong
Eat lots of whole foods and eat most of your meals at home.
Overly processed foods has a lot of chemicals and preservatives and the nutrition quality is depleted. It is best to be eating foods as close to their natural state as possible. Grab my 10-minute breakfast recipes here.
Exercise and move your body daily.
Exercise is a great immune booster. It gets your body moving, blood flowing and helps your body handle other outside stresses better. So get outside, take the dog or the kids for a walk and get moving.
Ditch the toxins out of your diet – this includes excessive amounts of sugar, processed foods, high fructose corn syrup, and alcohol.
The added toxins in the body add unneeded stress. We want to keep stress levels to a minimum, so that when a virus tries to come in your body has the strength to fight it off.
Finally – invest in high quality supplements. You should be using a multi-vitamin, fish oil, calcium and magnesium, at minumum.
Now, I know not everyone eats healthy – all the time. My kids don’t eat a lot of veggies. I do my best but you can only do what you can. It is a good idea to fill in the gaps. Only very few people eat the recommended six to nine servings of vegetables. My kids definitely don’t. Sometimes I don’t even. One thing we do is we have a shake that we use at snack time. It’s got over 21 vitamins and minerals in it.
We get all our vitamins and supplements from Herbalife.
Take in extra vitamin C during high stress and cold and flu season.
One of my favorite products to keep our immune system strong is Best Defense. This has echinacea, zinc, and vitamin C. It is my secret weapon. I just take a tablet and drop it in some water, and then see it fizz. It is orange flavor and the kids love it!!
At back-to-school season, usually right when school is starting up I invest. Yes, your health is an investment. I invest in extra Best Defense. I will just throw these in. Maybe once a week I’ll drink one by myself and then I’ll also pour one for the kids. It’s just a good idea to have this on hand. I take this whenever I’m feeling something come on. I will drink a glass, and usually, within 24 hours it’s gone.
Echinacea is great to boost that immune system. Vitamin C and zinc all help keep your immune system up and keep those defenses from coming into your body, things that we don’t like, the germies that the kids are picking up at school. If you work at a public place, whether you work in retail or you work in a hospital, a doctor’s office, you need to keep your immune system boosted so that your body is able to defend itself from those viruses that are coming in.
Treat yourself and your sweet tooth, with these fat burning chocolate truffles.
Did you know fat is the macro that affects your blood sugar the LEAST?
The past several months, I have been learning more about macros, specifically which macros or combinations to help with fat loss and increasing metabolism. I am learning about the female hormones, how our metabolism works and how to deal with weight loss resistance.
As I am learning, I am also testing on my own body. I am testing different foods, different macros percentages and different workouts. So stay tuned, as I will be sharing more in the future.
High fat and low carb diets have been proven to help with weight loss, especially those in weight loss resistance, insulin resistance and those with a history of diabetes.
Try these mint chocolate truffles – you won’t even know they are actually good for you and will help burn fat! My kids even loved them!
1/2 cup chia seeds
1/2 cup flax seeds
1/2 cup chocolate protein powder
2 drops stevia
1 teaspoon peppermint extract
1 teaspoon of vanilla extract
Pinch pink salt
4 tablespoons coconut oil, melted
Combine in a food processor, roll into balls and chill.
For this recipe, I used 50/50 mint chocolate and Dutch chocolate formula 1 meal replacement, instead of mint extract.
Optional – Combine melted coconut oil and protein powder or raw cocoa powder and drizzle over the balls, for extra chocolatey goodness. We didn’t think it needed it.
Keeping my sweet tooth satisfied has been the #1 thing that has allowed me to be successful and not feel deprived.
Free Download for 10 fast and easy breakfasts
Struggling with motivation? Sorry, but motivation is only temporary, but you can develop discipline. Here are 3 ways I stayed motivated to drop 30 pounds.
At the end of 2013, I hit my rock bottom. I had two kids, I was working from home, making very little money and had a shaky marriage. I had no friends and very little family I could count on. My health was declining, I had no time for myself and I had been struggling with depression on and off for over 5 years.
I needed to make some changes and make them fast.
I stepped into 2014 like I was about to make something happen – but I didn’t know what.
There is a difference between motivation and discipline.
I hear a lot of my clients and potential clients will ask me how do you get motivated? How do you stay motivated?
Motivation is only temporary. 80% of people give up on their New Year’s Resolutions by February 19. 6 weeks into the New Year.
I think it is important to set goals. But let’s be honest. Motivation only lasts a couple hours or a few days. Then, we sink back into old habits, old mindsets and old comfort zones.
The key to hitting your goals is to reverse engineer – make sure you are not biting off more than you can chew. Then, creating daily habits that supports your goals.
It is so easy to set a goal – but it is another thing altogether to change your habits and your lifestyle to reach that goal.
In a matter of a few months, I dropped 30 pounds, got my energy back and started making extra money on the side.
How I did it was super simple – but not easy.
I had UBER focus. I knew where I needed to be and I was laser focused on getting there. I knew taking control of my health was goal #1 to getting my life back on track.
1. I set new goals every month. I was constantly upping myself and going bigger. I was my only competition.
2. I had a daily focus list. I had 3-4 things I focused on every day, until it became second nature. If you want to change something in your life, it starts with something you do daily.
3. Every month was a fresh start. It didn’t matter if I hit my goal from the month before. I started over every single month.
Are you ready to for some change? Grab my focus planner and start hitting those goals!
Lots of people want to lose weight – but few actually follow through with it; and even less actually keep it off.
Weight loss is one the very top new year’s resolutions, every single year. If weight loss is your goal, this year, I want to share with you some sexy mindset shifts it took for me to finally drop the weight and drop it for good.
Actually, these mindset shifts can apply to any goal you have.
Let me tell you a little bit of my back story, if you don’t know already. I tried so many diets. I tried so many different ways of losing weight, and I was largely unsuccessful. In my ’20s, I gained some weight in college drinking and eating lots of fast food, and I did go on to lose 20 to 25 pounds, which came off relatively easy with just a couple shifts, working out every day, but then after I had kids, that never happened again – despite many attempts.
1. It takes a DECISION.
After my second child, I was so tired of being over weight, my son was five years old, and I had been overweight, I had never lost the baby weight. I’d been carrying on an extra 20, 30, even up to 40 pounds of extra weight for five years. And so, when I was about eight or nine months pregnant with my daughter, I just made a decision that I wasn’t gonna carry that baby weight around any longer, and it was going to come off no matter what,
When you get to the point where you are ready to make it happen, it will. Most people want to lose weight, but don’t believe they can really do it or they think it has to be too hard and they talk themselves out of it.
2. Change what you think about.
You have to change what you’re thinking about and those internal thoughts, that internal dialogue that’s going on in your head. I had to change how I thought and how I talked to myself about my commitment level, about healthy foods, what I thought about exercise.
3. It is already done.
Step into it like you are already there. What would the fit version of you eat? What would she drink? How many times does she workout? Step into that version and you will be half way there.
I dropped 30 pounds, never setting foot in a gym.
May 2014 to September 2014
I’ve also been able to improve my marriage, work less while making the same amount and completely transform my life.
The brain is powerful and can do amazing things. You are in the drivers seat. Where do you want to go? Are you ready to put your car in drive? or are you stuck in neutral?
The typical American gains 10-15 pounds between Halloween and New Year’s. Gasp!!! Keep reading if you would like to enjoy the holidays – without the typical weight gain.
Holiday parties, candies, cookies and overpacked schedules all lead to overeating and being less active.
Here are some rules I follow to help me maintain my weight and not gain over the holidays.
1. Stick to a regular eating and workout program as closely as you can. Whether you have a regular workout program, how you regularly eat; if you can stick to that as closely as possible, that is going to help you avoid that holiday weight gain.
2. Don’t go to your holiday parties hungry. If you can have a little bit of something before you go, having a salad or having a small piece of protein, some chicken or just a small sandwich before you go. That way, you’re not starving, and you’re not going to fill your plate up with all this stuff you really shouldn’t be eating. You can still eat at the party, but you won’t just be absolutely starving and will help with portion control.
3. You want to keep your alcohol consumption to a minimum, especially if you’re trying to lose weight during the holidays, because alcohol metabolizes in the system differently than food. So it can really derail your weight loss efforts. A glass of wine, a glass of beer can be fine, just keep it to a minimum.
4. Also keep desserts to a minimum. . Save your indulgences – your absolute favorites – for those things you can only get at that one time of the year.
Enjoy your holiday. Make it less about food and more about people and relationships.