The Best Breakfast for Faster Weight Loss

The Best Breakfast for Faster Weight Loss

Are you wondering the best way to lose weight? Wondering what and how much you should be eating? Free customized meal plan here. Click here and take the WELLNESS PROFILE
I’ve learned a few things in the 6 years on my weight loss journey. One of those things is how important breakfast can be. Read about the Top Benefits of Breakfast  here
 
There’s different philosophies around breakfast. But most agree, it is an important meal of the day. It helps you break your fast, to help your body know that you are up and it is supposed to start burning calories again.
When you were sleeping and when you are at rest, your body is fasting, resting and restoring for the next day; it is burning much less calories than normal.
Many people skip breakfast for a lack of time, a lack of energy or to save calories. But this is the worst thing you can do if weight loss is your goal.
It has been proven that people who eat breakfast will eat less calories overall throughout the rest of the day than those who skip breakfast entirely. Why is that? When you skip a meal, a few things happen.
First, when you do actually eat, you are so hungry, you will probably be more likely to eat things you wouldn’t normally.
Second, if you are not eating enough calories in the day, your body will go into starvation mode, your body holds onto fat and you end up frustrated, with no results.
I typically tell my new clients (especially those new to losing weight and eating healthier) to eat within 30 to 60 minutes of being up, in the morning. A good breakfast will consist of protein, carbs, and healthy fats.
 In my secrets to weight loss, free e-book, I break down these macro nutrients even further. Get it here.
PROTEIN
Protein is important when it comes to weight loss. Protein in the body helps maintain muscle mass, it helps grow muscle mass, regulates blood sugar levels and it helps you keep full for a longer period of time.  If you end up hungry shortly after breakfast or feel breakfast doesn’t fill you up, you may want to add more protein rich foods.
Many popular breakfast foods are high in carbs and low in protein – ie. your coffee and donut, pancakes, waffles.
Keep reading for healthy protein pancakes. I recommend between 20 to 30 g of protein in your breakfast. Start by getting a customized meal plan here.
CARBOHYDRATES
Carbs are also important, because it is our bodies preferred way to get energy. There’s lots of different ways to get carbs: fruits, vegetables, whole grains, rice, sweet potato, quinoa are some. Download Secrets to Weight Loss for the best carbs and a grocery list.
FATS
Healthy fats help to supply the body with fatty acids and helps to absorb other nutrients, such as vitamin A, vitamin D, and vitamin E. Some examples of healthy fats are coconut oil, olive oil, or avocado. Healthy fats are also another way you can help stabilize your blood sugar levels.
Expert tip – if you are pre-diabetic, or have fluctuations in your blood sugar levels, balance your meals with a combination of protein, carbs and fats.
In my BRAND NEW mama fit pack (available for presale), we go more in depth on this balanced nutrition and how to balance out your macros, with sample menus and easy recipes.
Here are my top five GO TO breakfasts.
Veggie Omelette
I love to have an omelette with avocado broccoli and peppers. I sauté some vegetables, (use what you have available) I use onions and peppers in coconut oil and add in another  vegetable – broccoli, cauliflower, zucchini, or brussels sprouts are all great. Add 2-3 eggs or egg whites and top with a slice of avocado.
Yogurt with Fruit
Greek yogurt, with fresh fruit, granola, or nuts. Greek yogurt is higher in protein then typical yogurts, and you will get your fiber through the berries. Add in nuts or granola for some crunchy texture and more healthy fats. If you want to pump this up, even more, you can add a protein powder or meal replacement shake. Vanilla or chocolate is my favorite. Click here for my favorite.
Protein Pancakes or Waffles
This is one of my kids favorites. Who doesn’t love pancakes?!!
Do a quick google search or Pinterest for protein pancakes or protein waffles, and you will find a lot of different recipes.
My favorite ways to add protein to pancakes are to add Greek yogurt, cottage cheese or your favorite protein powder.
Egg Frittata or Egg Cups
A little similar to the omelette, however this is something you can make in bulk or even make it the night before. If breakfast is always a rush for you or you don’t always have time to make breakfast, you can make this the night before. It’s so simple and so easy to make. Start by sautéing your vegetables – onions, peppers, whatever vegetables you want and bake it in an egg casserole. This also makes a great snack and the kids love it. Read about 10 Make Ahead Breakfasts
Meal Replacement Shakes
If breakfast is not really your thing, you don’t like to eat breakfast, you don’t like to make breakfast or you find yourself struggling with time in the morning, meal replacement shakes or protein shake is a great substitute. The meal replacement shakes that I use has a perfect combination and balance of protein, carbs and fats already in it; and it comes in 10 different flavors. Take a look here.
Do you want to know more of my weight loss secrets? Download the free e-book where I demystified all of the weight loss fads and myths; where I break down the truth and how to lose weight, confidently and effortlessly – even if you tried and failed every other diet. I
Setting Monthly Goals with the Moon

Setting Monthly Goals with the Moon

I recently did a poll on my Instagram asking if my followers set monthly goals and I was very surprised by the amount of people that said no. 75% of my followers answered no, they do not set monthly goals. I truly believe setting monthly goals is the number one reason why I’ve made so much progress and I’ve had so much transformation in my life and my business, over the past 6 years.
Looking back, when I didn’t set goals, I lacked direction, follow through and my goals were barely just wishes. I had no plan, there was no action and in the end, nothing happened.
When starting out, I set goals on the first day of the month. The results speak for themselves.
In March, I started a nutrition program. In April, I started working out, By September, I dropped 36 pounds and was making $500 in passive income. I continued making healthy choices and stayed active, due to every month, I was making new goals, stretching myself and making progress.
A few years into my journey as an entrepreneur, I had found success, was making decent money for the time I was investing, I was relatively happy with what I was doing; but I felt like there was something missing.
In 2016, I registered for a course called business by the moon. the course creator was essentially teaching how to manifest and operate your business in flow with the Moon cycles. Using the moon, combined with astrology and the season, this is now how I set goals. I still set goals, monthly, however, now I use moon cycles instead of the typical calendar.
Every month the moon has a cycle. This is the oldest calendar system, used by many of our ancestors.
There’s eight phases of the moon and you may be familiar with some of them.
New moon
Waxing crescent
First quarter
Waxing gibbous
Full moon
Waning gibbous
Last quarter
Waning crescent
In this post, I am grouping them in 4 phases but if you would like to go further, sign up for the wait list for a Free Course on Manifesting with the Moon.
The new moon is the very beginning phase of the moon cycle and however you can’t see the moon because it is blocked by the sun; this is a time to set new intentions for the month ahead. Usually at the new moon phase, things may be hazy, they may be a little confusing on where you’re headed, you may be a little unsure of your next step. The new moon phase is a time to rely more on your intuition and where you’re feeling called.  You may also notice your energy is low and you need more alone time and self care, during this time.
In the waxing phase, energy will start to build and you can start planning your month, setting goals, based on your intentions and taking action steps toward your goals.
During the full moon, many report higher energy, and you may notice more clarity around your goals and next step. This is a time to celebrate your progress and release anything that isn’t working.
During the waning moon phase, you will feel your energy coming back down. It is a great time to finish up any projects that you have and tie up any loose ends. it’s also a time of closing out the month and get ready for the next.
If you were interested in learning more about your own astrological birth chart and where the new moon is going to fall in your chart you can book a reading a personal reading where I help you.
And if you would like to take this a little deeper and truly learn how to manifest with the moon setting new goals every single month then you will want to register for my new upcoming free series on manifesting with the moon
10 ways to destress your mind and body

10 ways to destress your mind and body

 Over the past couple months you may you may have felt stressed or overwhelmed in times of certainty. You may be really unsure what is happening now or what our next step is. It is more important and most important, right now, that you learn how to find and follow your own inner peace. Inner peace isn’t something anyone else can give you. You have to find it for yourself.
 It doesn’t come from the amount of money you have in your bank account, the amount status you have in your job or career, it doesn’t come from that you where you live or the kind of car you drive. None of those things really matter as much time right now.  What matters is your own sanity, how are you taking care of yourself, how your stress levels are.
There are things that you could do to help you find this inner peace, be at peace with who you are, where you are; no matter what is happening in the world around you.
I am sharing 10 different ways you can find your inner peace; you don’t have to do all of them, take what you want, leave what you don’t. I hope there’s something here for everybody. At times of uncertainty, it is so important to be able to ground yourself, be present in the moment, not stress yourself out or get yourself worked up about the future. The fact is we don’t know what the future holds and worry is a waste of energy.
The find inner peace, you must learn to love, accept and value yourself for who you are.
1. Notice the tension in your body
Tune into what is going on and we are you feeling this tension. It could be in your heart, your gut or your throat. Be mindful of where this tension is at and focusing in on the body; being present with your body can help you stay grounded.
2. Connect with beauty in nature
There is beauty all around us if we choose to focus on it. Take it in with a walk outside and you will notice all the beauty all around you from the birds chirping, to the grass growing. In the midst of all the chaos that is happening in our world, we can see that nature prevails. Everything happens in seasons, even when the winter comes, pruning happens and things grow stale; eventually spring and summer do you come back around and things start to  grow again.
3. Focusing on the present your present state
Your present body, your present state, focus on what you can control instead of what you can’t. What are some things you can work on? What are some things you can do? You can go outside and enjoy the beauty and the nature; if you have a roof over your head.  Maybe you can tackle some organizing projects in the home when you’re feeling stuck or anxious. Use your energy on things you can change, rather than letting the energy build up inside.
4. Move your body
Another way to get present in the here and now is to get into your body moving. A lot of times when we are not moving the energy in our body it can create feelings of depression.
Commit to moving your body every day, whether that’s going for a walk, doing a body weight workout or practicing some yoga and stretching. Being present in the body allows you to move the energy in your body instead of keeping it stuck and stagnant. This is a great time to focus in on your health and fitness, since we are being contained at home and a lot of things are not open. You may be frustrated that your routine and modern conveniences have been disrupted or altered. Use that emotion and passion and fire up your workouts and metabolism.

three beautiful friends authentic in urban contest listening to music

5  Dream or recall of happy times
In times of stress and chaos, sometimes it helps to just think back and remember some happier times and that will help bring the stress levels down. Dopamine is known as the happy hormone and you can activate this on your own with happy memories. Next time you are feeling down, try reminiscing with old photos, talking with a friend or journaling about a happier time in your life.
6. Clear your thoughts
Another thing you can do in your journal is to do a brain dump of everything you’re feeling. Get it out on paper and you will be surprised about how good this makes you feel. After doing this, you will feel like you had the best therapy session, even if you don’t regularly see a therapist. This is something you can do in the privacy of your home and no one actually has to read your journal; just the act of putting it out there will make you feel better.
7, Focus on gratitude
Start a gratitude journal. Every day when you wake up, start with 10 or 20 things that you are grateful for. Some ideas: your health, your body, your family, friends, food and shelter, your hobbies, passions, career. Gratitude can be the glue and the the key to getting everything you want. It can to take you from a state of panic or stress, to really getting present on all the good things you have in your life, and all the things you get to be grateful for. When you’re grateful for what you have, you have a better chance of more abundance coming back to you.
8. Disconnect from social media
Social media, right now, is a place where we can get updates and we can get the current news. However, along with this, you might be seeing things that don’t bring you peace, don’t bring you in your joy, don’t bring you calm, so don’t be afraid to break away for some mental self care. Having set times where you can break away are a good idea and I bet you won’t miss much. You can plan one day a week or maybe you set a time after 7 o’clock at night you’re not checking your social media. You can also give yourself 3 to 4 hours, when you first wake up of not checking social media. Having this quiet time where you’re not being bombarded with drama, news and chaos can do wonders for your mind. Being alone with your own thoughts can help clear your mind and allow you to process how you are feeling.
9. Focus on the good
This does go hand-in-hand with gratitude, but try focusing on all the good that is happening right now. It’s so easy when our routines are being disrupted, our lives are being disrupted; it’s so easy to get caught up in all of the bad that is taking place. What if you shifted your perspective and saw this as an opportunity to look at all the good things that are happening? Nature has been healing itself because there’s a less commute; there’s less pollution; people are staying at home more; families are being reconnected; parents who have been stressed out so much from working all the time are now getting to reconnect with their spouses and children; family meal time has returned. There’s so much more good that is happening then bad but if you are constantly chasing after the news and listening to the media, you probably won’t even notice. The media doesn’t make money reporting the good news; they make money to report the bad news.
10. Meditation
We already mentioned the importance of quiet time and being able to clear your mind. There are so many studies on the benefits of meditation. If you are not into meditation or have had trouble sitting still to meditate for 10 or 20 minutes; first of all you want to start small, for five minutes a day and work your way up. Actually, you don’t even have to sit at all. You could do this on a morning walk, during your yoga practice, while you’re stretching or even sitting on the porch with your morning tea or coffee.
7 Ways for Easier Meal Prep

7 Ways for Easier Meal Prep

Why do people choose fast food over preparing meals at home? Most people think they’re short on time. It’s certainly understandable, but when you have the right foods on hand, feeding your family healthier meals becomes less of a chore.
 
According to a report from the University of Washington, those who cook more at home have a diet that’s lower in calories, sugar, and fat. It’s also more economical than dining out. You will save an average of 200 calories per meal, as well as a cost savings.
Here are my favorite ways to move toward more homemade meals, even for busy families on the go:

Create a routine.

It doesn’t have to be “Taco Tuesday” and “Spaghetti Wednesday” every week, but sometimes guidelines can help cut down on decision paralysis. Designate a day or two for how you’ll eat, not necessarily what you’ll eat—like Meatless Mondays or having breakfast for dinner once a week.
A sample meal plan could be:
Monday – chicken, Tuesday – ground beef or turkey, Wednesday – leftovers, Thursday – pasta night, Friday – fish
Download the Smart Weekly Planner!

 

Compile a recipe stash.

Use a system that works for you, whether it’s ripping recipes from a magazine and putting them in a binder, or bookmarking them on your computer or smartphone, so you can retrieve them easily. I personally love Pinterest for this! Make sure you are following me!

 

Make a list, then shop once a week.

Pick a shopping day. Get input on your list from the family. Check to see if you’re low on your staples in the refrigerator, freezer, and pantry so that you don’t waste time chasing them down during the rest of the week, and so that you can throw together a quick soup, curry or pasta dish at a moment’s notice. When you get to the store, take a few minutes to read food labels to help you choose healthy foods that fit your family’s tastes and budget. Or even better, use an app like Instacart for grocery delivery. Not only do you save time, but you can avoid impulse buys! Save $10 on your first order.

 

Assign roles.

Maybe your spouse is great with a knife—he or she would be perfect on chopping duty. Little kids can mix and help measure. And some folks are best suited for cleanup duty. Give everyone a part they can do with little or no complaints. I know I could do better with this, but my kids do love to help in the kitchen! All your kids to help where they can and as they master a skill, let them try something new. My 10 year old loves to help cut veggies like broccoli or cauliflower. My 6 year old loves to mix and measure.

Think fast and easy.

How many times did you buy a whole spaghetti squash with the best of intentions, only to watch it rot slowly over time in the back of the bottom fridge drawer? Reach for shortcuts such as frozen veggies, pre-washed greens and pre-cooked or pre-seasoned meat to help cut down on cooking and prep time.

 

Prep once, cook twice.

If you know you’re going to use chopped onions, garlic and vegetables in more than one meal during the week, cut up everything at one time and store what you’re not using immediately in the fridge so you’ll have it on hand.

Make extra rice or quinoa and store whatever’s left for a future meal and freeze it. And cook extra protein for two meals – the extra fish you grill tonight can be used for tomorrow’s fish tacos.

 

Master some one-dish wonders.

Or some call them one pan meals. Cultivate meals that balance your proteins, vegetables, and starches all in one dish. Consider chili, soups, pasta dishes, and casseroles.

Shifting such a critical part of your life might not happen overnight, especially if it’s tough to get other family members on board, but if you start small and easy, you’ll build a foundation for your family that will only get better over time.
Need some healthy recipes? Grab my Top 10 Healthy {Kid Approved} Meals
How to Stay Calm and Grounded in Times of Chaos

How to Stay Calm and Grounded in Times of Chaos

In times of chaos, it is never been more important than now to have a self care plan or routine to keep you grounded, present and have an outlet for you to reflect, process emotions and feel safe in this world. At times like these, it can be easy to stay in our head, get dragged down by the media and others and be reacting in fear. Grab the At Home Essential Guide to Self Care

Last week, I noticed an old pattern coming up. If you have been following me for awhile, you know there was a time I struggled with depression and emotional eating.
 
In 2008, I was pregnant with our first baby. My husband had made some changes to his work schedule. He went from working Monday – Friday 10am-5pm and home every night and every weekend, to switching to some evenings and weekend hours. As I got home from work around dinner time, I now spent most of my time alone, only with my 3 year old golden retriever. And now as I was pregnant, I no longer got calls and invitations from all my single girlfriends – like I did when I was single. I have never felt more alone than in those times.
There were nights I cried myself to sleep. There were nights I clenched onto my golden retriever, sobbing uncontrollably, as he was the only thing closest to human connection I had during that time.
 
As time went on, I learned to deal with it. I won’t say things got better because as a new mom, with a child with developmental delays, the things I had once in common with others were slowly dwindling. I didn’t feel like I belonged to the traditional moms groups and my old friends were still partying their asses off at the bar. But I was starting to get settled into our new normal.
Fast forward a few years, I found myself all alone again, after I had put our son to bed by 8pm. After dark, the hours were filled with Grey’s Anatomy, Desperate Housewives, as I downed a bottle of my favorite red wine and binged on an entire box of oreos. I even resorted to hiding the empty containers from my husband, because I knew he would be ashamed and I would be humiliated.
In March, as our social distancing escalated and the world was shifting to the #athome model, my husbands hours changed again. As he took on more evening and weekend shifts, to meet the demands of the new carryout model, and myself and now 3 kids are now spending our evenings without him around. As much as I am grateful for him to still have a job, at this time, and for the income it provides us, that doesn’t change the emotional state or deep wounds it can bring up.
The past few years, I have learned how to process my emotions, I have learned how to look deep under the surface and understand many of our patterns are not conscious – but the subconscious mind holds so much power behind our thoughts and actions.
As I was started to sit with this new awareness and recognize old patterns coming up, I recognized these feelings of loneliness stemming from my childhood.
If you have feelings of trauma or deep unsettled emotions, it is important to ground yourself in these routines.
You can also get these and many more in my At Home Essential Guide to Self Care
5 Ways to Be Productive and Not Bored

5 Ways to Be Productive and Not Bored

Are you wondering what to do with all the extra time on your hands?

It’s easy to get sucked into the massive negativity on social media, right now. But I have a few other ideas on what you can do with your time.

A few years ago, I would gladly go down the rabbit hole of my Facebook timeline, engaging in gossip, complaining and finding humor in my miserable life. I’ve learned that only breeds more misery and enables all the other miserable people in Facebook land. What I would rather do instead – while all the other people are feeling sorry for themselves, I’d rather read, learn, and connect with others who are doing better than me. I’ve put together the 5 things I will be doing in this self isolation and how I am upleveling my life, in the process.

Here’s the thing….

At this point, most of the world’s population is in quarantine, lock down or asked to be social distancing. The time is going to pass anyway, why not make good use of it?
What if you used these next 2-3 weeks to make improvements, uplevel and make massive progress on something you’ve been procrastinating on?!
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Here are 5 ways you can utilize the quarantine for good.

  1. Declutter Your Life
    Clear out all the things that are not serving you. I’ve been cleaning out closets, cleaning the countertops and getting rid of all the things that are only collecting dust. These things are getting in the way and blocking you from all the new blessings that are trying to come in. Let it go and pass it on to someone else that needs it more than you do.
  2. Learn a New Skill
    What is the thing that you have been wanting to do, you have been procrastinating on and always seems unimportant and makes its way to the back burner? Take up a new craft project, learn how to take better pictures, plant a garden, or take a new class to advance in your career. Now is the time!
  3. Focus on Your Health
    This goes without saying. If you have been putting off eating better, getting more active or making space for meditation, there is no better time than now. Your schedule is suddenly freed up and you have no more excuses to make. Put your workout in your calendar, cook more in the kitchen and take advantage of the quiet mornings to meditate, journal and reflect on your life.

    In the Healthy Home All Access Pass, you get 8 expert speakers on how to focus on health at home, with videos and audio files.

  4. Connect, play and bond with your family
    The kids are home. Take advantage of this time today and over the next few weeks. Pull out the games, do crafts, have a movie night, let them help you cook and all the other things you are usually too busy to do. Here are 27 family activities to do in a quarantine.
  5. Start a Side Hustle
    If are one that lost their job or are out of work, during this time, what better time to start a side hustle, start another income stream or put together the business plan for the dream you have been putting off.

    .
    How will you spend your downtime?

 

Get my Essential Guide to Self Care At Home

DIY: Lemon Verbena Foot Scrub

DIY: Lemon Verbena Foot Scrub

At this time of uncertainty, stress and anxiety, self care can make or break how you react to the situation at hand. Many of us are now with lots more time than we’ve probably had since childhood or our high school days, depending on if you worked out of the home or if you suddenly have time off or working from home.

A few years ago, I felt like I had to work more to have more clients, I had to post on social media 3 times a day, check in with clients daily, etc. Then I wondered why I had no energy and was barely scraping by with making money in my business. As a former workaholic, I would often bury myself into my work when I didn’t want to address or navigate particular emotions – emotions of discontentment, failure, feeling useless or not being able to connect to others the way I needed it. At this time, those feelings can come up rising to the surface. It isn’t fun, sexy or anything we care to acknowledge. Giving yourself time to process, decompress these emotions are so important.

Recognize – when everything is stripped away, when you have nothing, what are the feelings you are left with.

What I learned, in my own business, was the more time I gave to myself, the more I felt good and clients were naturally attracted to me – even if I wasn’t posting constantly. Money came in, despite whether I was working or not. So I am a big fan of bubble baths, nature walks and spa days – so that I can feel good and have the energy to show up in my business, even more.

Pisces season is all about navigating through the confusion, not knowing the outcome and being ok with unknown. Who are you without your job, without your coworkers, without constant stimulation – do you like what you see in the mirror, when everything is stripped away?

Try this DIY foot scrub made with sugar, salt, almond oil and lemon verbena essential oil.

I got this lemon verbena from Plant Therapy’s oil of the month program. If you don’t have lemon verbena, you can use lemongrass essential oil.

After a several months of researching different essential oil companies, I finally settled on Plant Therapy.

Reasons why I love plant therapy:
Their kid safe line is the reason why I even found them. I love that all their oils are label to be safe or not for kids.
Their research and transparency.
You get high quality with reasonable prices.

Another one of my favorites – is the relaxing bubble bath! This lasted 6 months and I use it for myself and both my girls, to help relax before bed.

When researching other essential oil companies, a big turn off was that their starter kit was $160-300. As a mom and knowing the effects of essential oils, knowing the value of essential oils, I know that not everyone has $200 to blow on essential oils. I love that plant therapy has starter kits under $100. 

27 Family Things to Do in Quarantine and Pralines Protein French Toast

27 Family Things to Do in Quarantine and Pralines Protein French Toast

Stuck inside for the quarantine? Snuggle up with some comfort food, your favorite books or plan a movie marathon.

Here in Ohio, our schools are closed, as are a lot of others around the country. Our life isn’t as much impacted, since we already homeschool and I work from home, but we know we are in the minority. So many families are being impacted by this coronavirus and the quarantine that is taking place.

Here’s to using your time off wisely.

  • Slow. Down.
  • Use this unplanned opportunity to truly be a family. No traveling. No constant digital entertainment.\
  • Cook together.
  • Eat together at the table every meal you can.
  • Take walks together to get fresh air.
  • Binge out on some movies you’ve not watched in a while.
  • Have a board game marathon.
  • Encourage an hour of reading while everyone reads their favorite books.
  • Then talk about them!
  • Maybe even read some stories together, no matter the age of your kiddos.
  • Go for a drive and play the license plate game or slug bug.
  • If weather permits, cook outside.
  • Make a campfire and enjoy a pre-summer marshmallow roast.
  • Tell ghost stories or funny stories.
  • Learn something new with your kids.
  • Get crafty.
  • Play the quiet game or the no blinking game.
  • LAUGH.
  • Play a game of three on three or HORSE.
  • Get out the chalk and have a hop scotch marathon.
  • Have your kids help you do some MAJOR spring cleaning.
  • Rearrange a room or two.
  • Spend an hour (at least) on the phone with someone you do not get to see often. Encourage your kiddos to do the same.
  • Stay up late.
  • Sleep in late.
  • Keep living life, but together.

While you are cooking together as a family, try out these Pralines Protein French Toast.

Here’s a secret to smoother egg batter. Add protein powder to the milk and shake before adding it to the eggs.

You will need:
4 Eggs
2-3 Scoops protein powder or healthy meal shake – we used Pralines and Cream 
2-3 tablespoons milk
Dash of cinnamon
8-10 slices of bread

Crack open the eggs and whip.
Add your favorite protein powder or formula 1 flavor to your milk and egg mix. .
Dip bread in egg mix and cook in a skillet or flat griddle.

Breakfast has gotten SO much easier since I inherited my late grandmother’s cast iron flat griddle! Lay it over two burners and cook as many as you need to! A must have for a family of 4 or more!! It is reversible, flat on one side and a grill on the other! 

We doubled the batch for our family of 5 and the kids loved them!!

 

Join in and hear from 10 expert speakers on how to create and transition to a healthier home. Click and subscribe so you don’t miss anything! 

How To Create Healthy Habits with a Solid Foundation

How To Create Healthy Habits with a Solid Foundation

Did you know there are 8 dimensions to wellness? A lot of us think about health as physical, but our health has so many more layers than that.

There were times in my life I became so focused on success, rank, promotion, I often neglected other parts of my life. .
I would become so focused on the external and wanting to look like I had it all together, people pleasing, and trying to keep up with “the Jones”.

This always leads to burnout. When you become so focused on doing things for others or the opinion of others, you neglect your own heart, emotions and well being.

In my 5 years as a wellness coach, I have learned there are 8 dimensions of wellness and they are all connected. You cannot focus on one whole neglecting the rest.

And often when you make improvements in one area, you also start improving other areas. Our physical health also affects our mental health. Our emotional health affects our social health.

This is why it’s important to reflect and take inventory of where we are out of balance. It’s important to set goals in each of these areas. If you are only looking at physical health and ignoring social health or emotional health, it could be why you aren’t really getting to the place you want.

It’s like a Kindergarten teacher that only does Math. Sure the kids will be great counters, but we need to be well balanced and need improvement in other areas, too.

5 steps to create healthy habits

1. Have the vision of the lifestyle you want. This may be the most important that lots of people skip. It’s not enough to set goals but really see how that goal fits into your vision.

2. Set the goal – it’s important to set both long term and short term goals. Lots of times our long term goal is so big, if we don’t break it into smaller goals, we often can’t believe it can happen. At the same time, if we set goals too small and hit it fast, we often stop there when we could keep going and go bigger.

3. Create a plan Knowing the plan and how you will get there is half the problem. It’s great to have a goal, but how will you get there.

4. Show up DAILY. Anything you want to change will require a change in something you do daily. What can you commit to?

5. Review, reflect and revise. If you didn’t hit your goal, let’s dig in and find out why. Get curious about why you aren’t where you want to be.

What healthy habits do you want to get better at? If you want to create a healthier home and lifestyle, I invite you to join me and other health experts at the Health Home Online Summit.

March 23-28, we have a variety of speakers from clean living to parenting and relationships. Every day, we will have a live interview for you to get all your questions answered. Register here.

4 Signs of Misalignment in Your Life and Business

4 Signs of Misalignment in Your Life and Business

Where are you feeling stressed and how are things in misaligned in your life and business? In December of 2019, I set some big goals and intentions for the new year and realized where my life and business was not in alignment for the things I wanted.

In 2019, we made tons of sacrifices and worked to the bone – but by work, I mean we put a lot of hours in, but it didn’t really result in us making more money.  I can’t say it was all worth it. But we learned a ton!! We had a lot of misalignments and that isn’t a fun feeling. I set some pretty big intentions for 2020 and we even had a family vision board party – yes, even the kids made their own vision boards!

BIG LIFE LESSON:  I’m here to tell you if you don’t put your own mask on, FIRST, no one is going to do it for you. Every month, we have a chance to reflect, reengage with our goals, access our actions and course correct to realign. I learned the hard way, if you don’t have margins and you don’t have time to sit in silence and really listen to your heart, you can’t really know if you are on the right track. As much as I’ve learned about reflection and setting new intentions every month, I became so busy trying to make everyone else happy, I couldn’t make myself happy and I couldn’t even hear (or I was ignoring them) the soft nudges that I was going the wrong way.

Are you growing closer to your goals or are you moving away from them?

How do you know if you are misaligned?

  1. Decling Health – last year, despite my best intentions of sticking a healthy eating and lifestyle plan, I gained weight. I knew when I was misaligned and overworked when I had zero time for workouts or meal prep. I found myself skipping meals, too tired for workouts and trying to fit in my workout at work. But even if I was eating well and working out, I wasn’t losing because I was so stressed.
  2. Pain in the Body – Mid way through the year, I started having joint pain, in my knees. Even worse yet, in December and through January, I had weekly headaches. These were migraines and lasted all day. Between these stress headaches and the regular stress and busyness of December, we ended up taking the whole month of December off of homeschool. Pain in the body is a manifestation of emotions or mental anguish.
  3. Chaos – When an area of life is spilling over and creating chaos in other areas. For example: a toxic relationship is causing you to miss work
  4. Dreading activities – more than normal procrastination. Dreading picking up the phone, going into work, avoiding certain people in your life or work can all indicate tension and a need of attention.

If your life IS in alignment, you will feel excited, happy and at peace.

My theme this year is play and we got 2020 to a great start!

First for New Year’s Eve, we took the kids to a hotel. Now, my husband is a bartender for his family’s restaurant and so many years, he usually works. A few weeks before New Year’s, we were reflecting that he hadn’t had a NYE off in about 4 years. We booked a last minute room at our local Holiday Inn. We swam, we bonded, hung out in the hot tub and crashed for the night, just after the ball dropped. Our kids, 10, 6 and 1 all had a blast and it was super fun to go somewhere that wasn’t home. I can’t wait to do it again!

Then, in January we headed to Kalahari Resorts for 2 days of fun! This was a part of the kids Christmas present and it did not disappoint!
We played had so much fun splashing around. It was just what we all needed after a super stressful year of busyness and not really seeing a lot of each other.

2020 is the year to nurture my inner child (Sagittarius moon) and be the present (Venus in Cancer), fun mom!! We bonded on water slides, roller coasters, in the hot tub and over late night ice cream! One thing I have neglected or tried to hide was my desire for travel and adventure. Even a couple days at an indoor waterpark left a spark on my soul in ways I didn’t even know it could. This year, I am vowing to take more trips, go on adventures and see more of the world outside of my hometown.

This is how misaligned I actually was. While on our trip at the water park, I got in my first workout in over 3 weeks and it felt SO GOOD!!! Yes, this is a really bad habit of mine and one I constantly have to remind myself that work is not more important than my body, my health, my family, my relationships. I love to work, but in 2020, I am learning to work in a new way and let my work fill my cup and delegate the things I really don’t like to do.

What happened as a result? In January, I walked away from some things and shifted how I was running my business. The headaches suddenly stopped, I started getting excited for work again and I feel more like myself, every day.

What are some ways you are bringing more fun and excitement into your life? What are things that HAVE to change?

I am doing FREE Clarity Calls right now to help you get clear on where you are misaligned in your work and life, so you can avoid burnout. Book Right Here

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