Archive of ‘Beginners’ category

High Protein Snacks for Weight Loss



Snacking is Good.

So there’s a lot of conflicting information out there about snacking and if it’s good or bad. So let’s get something straight: snacking is not bad. Snacking is good. It’s good to fuel your body; to be putting in good things in your body consistently, throughout the day. Your body is like a machine and you’re not gonna drive 200 miles and expect to not stop for gas, right? And putting food in your body, snacking throughout the day is the same way. If you wanna keep that energy and that focus up, you need to be constantly putting food into your body.

The Bad Snacks

These are examples of not so great snacks:

  • excess sugar
  • excess salt
  • potato chips
  • candy bars
  • donuts

The Good Snacks

There are better out there that are made up of whole foods such as the following:

  • fresh fruits and vegetables
  • plant based protein
  • animal proteins
  • chicken salad or wrap
  • dairy
  • nuts or seeds

So the excess sugars, the excess salts, those are what causes our body be low on energy. When we eat foods that are high in sugar and salt; but low in nutrition; we may get energy quickly, but we end up crashing 1-2 hours later, and looking for something else.

If you want energy to sustain you throughout the day, you want to choose foods that are high in nutrient value and in their most natural state, lots of whole foods and snacks.

Meal Timing


It is important to be eating every few hours.

I know in the beginning, I had trouble with this. It is easy to get busy with work, errands and kids.

If you have a hard time remembering to eat, I suggest setting a timer, as a reminder.


Here are some high protein snacks to get you started.

  1. High Protein Dip for fruit – Get the recipe here.
  2. Peanut Butter Banana RollUps – Get the recipe here.
  3. Spinach Quiche Cups – Get the recipe here.
  4. Zucchini Tuna Cakes – Get the recipe here.
  5. Apple Protein Cookies – Get the recipe here.
  6. Skinny Bell Pepper Nacho Boats – Get the recipe here.
  7. Turkey and Cheese Rolls – Get the recipe here.



Routines That Keep Me Sane and Together

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Do you ever feel like you are constantly busy, but still not getting anything done? This used to be my life.


I found myself, constantly, distracted. I was so busy trying to do all the things and nothing actually would get accomplished.

I would start to work and then, I remembered the dishes need done or laundry needs switched.

For years, I had no idea my dirty kitchen or messy car was affecting my energy and my focus. And it seemed every time I cleaned the house, it would only last a few hours. It felt like a never ending chore.

Some things I have found that work – to keep me focused. my energy up and the house clean.

  1. Do household chores in the morning and evening. This frees up my time and space, in the middle of the day, so I can focus on work, family or self care.
  2. Create routines for everything. I have a routine for cleaning the kitchen, doing laundry and even homework with the kids.
  3. Keeping my physical space clear and uncluttered.
  4. Recruit my kids to help with household chores. My kids love to help and if you start them early, they will learn to continue when they are older.

My favorite site to help you get your house under control –

Some of the routines that keep me focused

  1. Kitchen – gets cleaned up after dinner or while making dinner. Empty the dishwasher, first thing in the morning, while cooking breakfast.
  2. Laundry – gets rotated once in the morning, once in the evening.
  3. Errands – I do all my errands on one day of the week. Currently Thursdays
  4. Doing my workout at the same time every day.

How To Drink More Water To Lose Weight

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 Most of our society is dehydrated and should be drinking more water.

There are days I do well drinking water and there are days that the time gets away from me. It is easy to get busy, working, playing with the kids and before you know it; it is dinner time and you only had two glasses of water. Here are some tricks I use to get more water in, over the course of my day.

Ways to know if you are dehydrated

  1. Your pee should be the color of lemonade.
  2. Most of the time when we feel hungry, we are actually just dehydrated.

We all know to drink more water, but most of us do not.

Our body is made up of up to 70% water. We need it to help our bodies operate properly. It helps with digestion, inflammation, removing toxins from the body and more. It helps your heart pump better, helps the joints move better and the kidneys function, better.

It promotes

  • weight loss,
  • increasing energy,
  • getting rid of excess water weight and
  • clearer skin.


How Do You Get the Water In?

We know we need to drink more water, easier said than done, right?

There are different ways to remind yourself to drink water.

  • Set a timer
  • Drink a glass on the top of every hour
  • Add a rubber band to your water bottle, to keep track.
  • Use an app on your phone

What If You Get Bored of Drinking Water?

One common complaint I hear from clients, is we get tired of drinking water or don’t like the taste.

I like to add fruit to my water to change the flavor. Some of my favorite flavors.

  • Strawberry Lime
  • Lemon Lime
  • Lime Mint
  • Strawberry Mint
  • Apple Cinnamon


We should be drinking half of our body weight in ounces of water. The bigger you are, the more water you need. It just makes sense because an 80-pound child isn’t gonna need as much water as maybe a 200-pound man, right? So, that’s an easy way to figure out how much water you should be drinking. So, I weigh between 130-140 pounds and so I know that I need 70 ounces of water everyday.

Bonus: Get yourself a fun water bottle to make drinking more fun.



Top 3 Benefits for Eating Breakfast

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It is true what they say… Breakfast is the most important meal. Did you know nearly half of Americans skip breakfast?

The #1 reason is lack of time, in the mornings.




There are some powerful benefits to eating breakfast, you do not want to miss out on.

Wake up late
Take a fast shower
Leave the house

Sound familiar? Except you forgot the most important part. This was me!!

I would find myself with enough time to get showered and dressed, rush out the door to sit in traffic. If I was lucky, I may have 3 minutes to run into Circle K for coffee and a donut – only to find myself starving an hour later.

I found myself raiding the venting machine, on a daily basis – and gained 15 pounds to prove it.

The top 3 benefits for eating breakfast

  1. Increased Energy and Focus
    People who eat breakfast report more energy and focus throughout the day. Have you ever been hungry and can’t seem to think about anything else? Breakfast is your first chance to give your body energy for the day. Most working professionals are surviving on sugar and caffeine – but this is only a quick fix. When your body is dependant on caffeine, your adrenals will begin to function less effectively. The adrenals produce hormones for energy.When you eat a good, healthy breakfast, your body can work efficiently and the brain can focus on what’s important – like your to do list.
  2. More Productivity Throughout the Day
    People who eat breakfast can expect to be more productive and get more done. Without breakfast, our body is starving for energy and often goes into a sugar crash – after the coffee wears off. An energy slump is very common and will keep you reaching for the energy and coffee drinks.
  3. Weight Control
    Breakfast eaters also have an easier time controlling their weight and will eat less calories, throughout the rest of the day.
    How many times do you skip breakfast and then, binge out on lunch and/or dinner? This is very common. You can avoid this by eating several meals and snacks, throughout the day. Make sure your meals and snacks are balanced with a mix of protein, fats and carbohydrates.


Join us next week, for a free Masterclass and learn how to increase your energy and focus, with a lot less coffee. Join here 



5 Essential Ingredients to Long Term Success

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Weight loss tops the list of new years resolutions, year after year; but more than half of the US is still overweight or obese.

What’s even worse, after numerous studies, it is estimated that 9 out of 10 people who lose weight, just gain it back within 1 year.

secret to long term weight loss |Misty Shaheen

So what is the secret to long term weight loss?

Like you, I struggled with losing weight – actually it was a viscous cycle of depression because I was overweight and emotional eating and drinking to make myself feel better. Three years ago, I made a decision that I would be successful – no matter what.

After losing 40 pounds and coaching others, some successful, others not; I have compiled the 5 must have ingredients to long term success. You can apply these to any area of your life to see results.

Vision – the act or power of anticipating that which will or may come to be.

All successful people have a vision of where they are going. This is more than losing 5-10 pounds. This is your long term vision. Solidify that vision in your mind by any means possible.

Read more


3 Workouts for Ultra Fat Loss

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Cardio, running, cycling… I used to be the queen of cardio.

What I found was cardio worked as long as you never miss a day. Well, let’s get real. No day goes perfect. Things happen, life gets in the way, travel, injuries, stress; the list goes on.

There are all the things.

3 workouts that burn more calories than running |Misty Shaheen

I got great results doing cardio, as long as I did it. But as soon as a skipped a couple days, the weight crept back up on me. After a few weeks of boring cardio, it quickly wore on me and I had to find a better way.

Here are 3 workouts that burn more calories than running

Strength Training

Cardio and strength training can burn the same number of calories during your workout. Here’s the kicker; if you strength train, your body will continue burning calories long after you leave the gym. You can do this with weights or bodyweight training. It gets better yet, the more lean muscle you have, the more calories your body burns. The more calories your body burns, the more you can eat. WIN WIN


Better than running is walking/jogging intervals. Alternate 30-60 seconds of jogging with 1-2 minutes of walking and you will burn more calories than steady state cardio. By getting your heart rate up, you will burn more fat, in less time. By switching up your routine, you keep your body guessing and can bust through a plateau.

High Intensity Interval Training

Basically a combo of strength training and intervals, you are working large muscle groups with a high intensity; followed by a recovery period, shocking your body to work harder and burn more calories. If you join a HIIT class, plan to bring your energy.

Simplified Slim DownIn my Simplified Slim Down, I break down your weight loss plan in bite size pieces. In just 30 days, you will have more energy and will be loving your new dress size.



Reduce Your Cravings From The Cubicle

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I remember the never ending days of sitting at my desk, feeling cut off from the world; wondering why the clock was moving so slow. Tick. Tock.

reduce your cravings from the cubicle

Do you ever find yourself with the afternoon crash, reaching for something sweet to get through your workday?

To pass the time, I remember taking a walk to refill my coffee ― for the third time, with extra pumpkin spice creamer. I would savor the sweet and spicy flavor, only to find myself wanting something more.

After searching for any spare change I could find, I found myself staring at the vending machine. Knowing there was nothing in there I really wanted, but I would settle on some salty pretzels, anyway, because what else.

After an hour, I would walk to the different departments, looking for someone to talk to, only to find them as miserable as I was.

Our addiction to the coffee cup and vending machine has nothing to do with those items; they only numb the pain from the real solution we are craving.


As featured on The Huffington Post



Save Cash and Calories: 5 Foods To Stop Buying

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When you go into the grocery store, it can be tough not to be pulled into all the clever marketing. You can buy pretty much anything, out of convenience. But there are some things you should stop wasting your money on.

These are simple things you can make at home, with very little effort, saving you tons of money, calories and even your health. Find out how to eat healthy on a budget HERE



5 foods to stop wasting money on

1. Drink mixes

These are loaded with extra sugar, not to mention other chemicals you can’t pronounce. For pennies on the dollar, you can make your own lemonade or fruit infused waters. Koolaid, country time, gatorade and crystal light are all flavored sugar waters.

2. Salad dressings

Store bought dressings are usually made with high fructose corn syrup, extra sugar, sodium and preservatives. You can make your own dressings with vinegar, oil and spices like Italian seasoning, garlic or onion. You can make a divine avocado lime dressing in less time it takes to drive to the closest store.

3. Flavored instant oatmeal

I never understood instant oatmeal, because the old fashioned oats only take 5 minutes on a stovetop. Most instant oatmeals are filled with extra sugars. You are better to add your own fruit and natural sweeteners to save cash and calories, and it will taste better, too. Or try soaking oats overnight in the fridge, for instant breakfast.

4. Yogurt with fruit

Some store bought yogurt has more sugar than a candy bar. And here, you were trying to be healthy. Skip the single portions, go with plain Greek yogurt and add in your own fruit, nuts and some honey for sweetener.
Greek yogurt is higher in protein and will keep you from getting hungry, an hour later.

5. TV dinners

Another food you thought was healthy. TV dinners – even the healthy ones – are high in sodium and eaten too much can cause cholesterol levels to rise. A pound of chicken and some fresh veggies can be turned to a meal to feed 2-4 people for under $10. Say no to anything with high amounts of sodium.


For more tips, download the Clean Eating Budget Guide

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Master Your Mindset For Weight Loss



Master Your MindsetAre you wondering what it really takes for long-term weight loss?

Are you tired of starting over, a new month, a new diet? That used to be me. I have tried it all – I have figured out what it really takes to lose weight and keep it off.


You want to lose weight. You want more energy. You desire more confidence and feeling good in your body.

Am I right?

Well, I can tell you – you can have it all and more.

You have everything it takes.

The only one that is stopping you is – YOU!

After struggling for years, I have learned what it takes for long-term weight loss, staying consistent and never counting calories, again.

Yes, I did use some tools, along the way, the tools are only as good as you using them. What it really takes is mastering your mindset.

There are 3 steps to mastering your mindset, for weight loss.
1. Connect to your core desires.

We all want different things, we are all driven by different motivators. If you are trying to hit a goal that is not yours, you will not be successful. Are you going after your own goals or your girlfriends?

Start writing down what you want for your life and create your vision.
2. Releasing the old.

You need to get clear about what is keeping you stuck and get rid of it. Is it fear? Is it because you failed so many other times? Is it self sabotage or comparing yourself to everyone else? Now you know what it is, you can release it. What happened yesterday does not matter; only today matters and you get to be better, today.

Clear out what is holding you back.
3. Creating a new reality for yourself.

What are you telling yourself? Are you telling yourself you will fail or are you filling yourself with success thoughts? Start filling your mind with inspiration that will motivate you to be your best.

Write out 5 affirmations to start your day.

Are you ready to release your old habits and create a new reality for yourself? Are you ready
to give up the calorie counter and lose weight for good?

What would it feel like to love your body, have total confidence and never go on the dreaded 4 letter word again – DIET?

It feels amazing. It feels liberating. Get freedom with food and freedom from feeling guilty for
the foods you put into your body.



Download the free worksheet to finally master your mindset.

Office Warming Party









5 places to find new healthy recipes

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All my favorite places to find new, healthy recipes, so you never get bored again.


Do you ever get bored with your cooking? I get bored eating the same thing every day. I love to cook but often don’t have time for looking up new recipes. I even have a cupboard full of cookbooks!! As a busy mom, I just don’t have the time or energy to look up new recipes, every day.

Eating out is not a good option, for me. Often times, we go out for dinner and one look at the menu, I wish I would have just stayed home.

{Disclaimer: I almost never follow the recipe, exactly.}


Here are my top 5 places I find new recipes.

1. Pinterest

Who doesn’t love Pinterest? —> Follow me here

I like to do a search of ingredients I have on hand and find a recipe, without running to the store. I have found so many good recipes, like zucchini noodles, ground turkey and kid-friendly breakfasts. I love the mobile app, because I usually only have my phone available, in the kitchen.


Before Pinterest came, All Recipes was my go to place on the internet. I still use it, sometimes, even now. Some of my favorite recipes have come from this site. I love the search feature where you can put in multiple ingredients I have on hand, and it will find recipes I can use.

3. Big oven android app

When I need something fast, I have the Big Oven app on my phone. This is great for Saturday morning pancakes.
4. Meal service like Blue Apron or Plated

I have used Blue Apron and did a review here. I really liked it, but it can be pricey, compared to the other options. It comes out to be about $20 a meal. They send you recipes, all the ingredients you need; you just need to cook it.
5. Digital meal planning like Emeals

I just started using Emeals, last week. And I love it! Fresh recipes, delivered through their app, custom grocery lists and is low cost. For $8-10 a month, you get a week’s worth of recipes, custom to your diet.





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