Weekly Meal Plans are HERE.

Hey hey! So I’ve been thinking about how I can use this site better — and I can tell you there a lot of ways but the best and number one way I feel I can help is providing quick easy weekly meal plans. The NUMBER ONE request I get is for meal planning. I mean who wouldn’t wants meals and shopping lists made for them by a personal health coach? Unless, you already know what you are doing in the kitchen, in that case keep at it!

So here we go. First things first, most if not all of my recipes will be:

  • gluten free
  • dairy free
  • easy
  • quick
  • inexpensive
  • and delicious

Also, I will be including some “free spaces” for life to take you where it may. I know scheduling can be tough on the weekends - so I’ve left those open to. Feel free to buy MORE of the suggested amounts to make recipes in bulk for weekends, etc.

Also, I will be doing a vegetarian meal plan week here soon too — so HOLD TIGHT VEGGIES. :)

If there is anything you are wanting to see here, let me know via email or message.

Also, I will be buying a new domain for this site too in the near future so keep an eyeball out for it.

Here you go!

————>Week of 8/18 MEAL PLAN<———————

Download the Shopping List HERE.

Download the Meal Plan HERE.

Recipes in link under photos!

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Easy Recipe: Curry Quinoa + Squash Salad Bowl

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Coconut Curry with Mahi Mahi

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Morning Sausage and Kale

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Hawaiian Chicken Skewers

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Raspberry Coconut Muffins

If you have any questions feel free to contact me!

And if you feel like supporting more meal plans to come (see: grocery shopping for new recipes) you can donate through PayPal.

HAVE A HEALTHY HAPPY WEEK ya’ll.

healthfitnessfoodhumour:

1. Over Training

It can be easy to just want to go day after day, working out for hours and squeezing it any workout you can whenever. Doing too much does not allow your body enough time to recover. When you push it too hard you tend to feel tired and your body craves lots of carbs and sugar because it needs the energy. Consider a two-day-on, one-day-off routine to allow for better recovery, and instead of boot camp with weight training and cardio all in a single day, try breaking them up and performing those routines on separate days.

2. Not Getting Enough Zzzzzzs

We are constantly moving during the day so night time when we sleep is the time our bodies have to repair itself from the muscles we’ve used and torn during workouts and daily activities. Also, sleep deprivation tends to suppress our natural growth hormone, making it harder to build lean muscle. Lack os sleep also makes us tired and thus nit having enough energy to workout.

3. Just Doing Cardio

It sure would be nice if we could simply hit the pavement day after day, log a few miles and end up with the perky derrière that we’ve always dreamed of. The sad truth is that without a combination of cardio and strength training, we will never win the war with gravity and manage to lift and tone everything. If you have been avoiding weights due to a fear of bulking up, you can rest easy knowing that it’s not that easy! A seriously muscled physique takes years of training and consuming loads of calories. Look at it this way, cardio burns the fat and strength training shapes/tone up the body. Do cardio and you will end up with saggy skin and we don’t want that now do we?

4. Overestimating the Caloric Burn

Many people rely on exercise equipment to determine the calories burned and those machines are often generalized and inaccurate. Your best bet is to keep a food journal and log every morsel that passes your lips. Without getting your nutrition in check, you could exercise until you are blue (or in this case, red) in the face and the only result would be frustration.

5. A Stale Workout Routine

A routine is comforting but when it comes to a workout, if you have been doing the same routine month after month, your body has likely adapted to the stimulus and is simply going through the motions. You need to shake things up and introduce new stimuli in order to keep making progress. Our bodies only change when they are forced to adapt. Consider trying a new workout at least every 3 to 4 weeks.

6.Going Too Easy

So don’t make the mistake of going too easy in the gym, ladies! Muscles only grow when they are forced to do work. Never sacrifice form to lift heavier weight but don’t let heavier weight intimidate you. Try lifting a slightly heavier weight for a repetition or two and then drop down in weight to finish the set. Then each time try a little bit more. When doing cardio, instead of long sessions of steady-state cardio, try incorporating active rests between sets or high intensity sessions like 30 second sprints (30 seconds of hard work and 30 seconds rest) to really kick up the intensity. Push but don’t push too hard.

7. Not Enough Calories

Food is fuel, not the enemy. So many people make the mistake of cutting calories too low when trying to get in shape. Without adequate fuel you’ll be hard-pressed to build muscle, and it’s the muscle that raises your metabolism. Constantly under-eating creates a vicious cycle as the metabolism slows down to preserve the energy it’s not getting from food. This then stalls weight loss (or creates weight gain) which causes many people to increase cardio and cut even more calories. Determine the calories you need, taking into consideration your activity level (including exercise) and keep a food log to stay on track.

8. Too Many Cheat Meals

A dangling carrot can certainly be great motivation for your workouts but when that “carrot” becomes the occasional cinnamon roll, alcoholic beverage or seven layer chocolate cake, it’s a potential slippery slope. An indulgence for a special occasion is certainly OK and even encouraged to maintain sanity. Also, having a bite of something sinful every now and then won’t reverse all of the good you’ve done, but be cautious of a weekly cheat meal. The cleaner the fuel (food) in your body, the leaner you’ll be.

9. Stress and Hormones

At times of stress it’s not uncommon for people to turn to food whether it’s eating to fill an emotional need, or eating on the run because there never seems to be enough time in the day.  But a stressed-out lifestyle can lead to weight gain and hinder your workouts. If your workouts seem less productive and you often combat cravings, consider finding methods to reduce stress in your life.

10. Lack of Consistency

All too often people start an exercise program with the best of intentions, scheduling themselves for 5 days a week. Don’t set yourself up for failure right out of the gate. Before engaging in a regular workout routine, determine a realistic number of days that you will be able to commit to without fail. Consistency is paramount to your fitness success. Catching a workout now and then is good for your overall health but for those looking to make noticeable change, it’s going to take a regular routine and solid commitment. If you can only go 3 days a week, be sure to hit every muscle group within those 3 days with enough intensity and stay active the other days. Any amount of exercise is always encouraged, but it’s those who consider it training and not just a workout who typically achieve greater success.

(Source)

(Source: healthfitnesshumour, via teamkatia)

Slim Palate’s Pistachio-Crusted Salmon

nomnompaleo:

Slim Palate's Pistachio-Crusted Salmon by Michelle Tam http://nomnompaleo.com

Know what you can get with just six ingredients and twenty minutes? A seriously sophisticated supper.

I wish I could take credit for this elegant and deceptively simple salmon dish, but I actually found it in my pal Joshua Weissman’s The Slim Palate Paleo Cookbook. At the ripe old age of 18 (yep—Josh wrote his cookbook before graduating from high school), he’s figured out that no one needs a bunch of fussy ingredients or fancy techniques to create flavorful, crowd-pleasing dishes.

Slim Palate's Pistachio-Crusted Salmon by Michelle Tam http://nomnompaleo.com

Having tried Josh’s Pistachio-Crusted Salmon, I’ve decided to add it to the regular dinner rotation at our house because:

  1. I want my family to eat more fish.
  2. My kids love salmon, I know I won’t hear any complaints at the dinner table.
  3. always have the other ingredients for this recipe on hand—except for the salmon.

Thankfully, I can order sustainable seafood from Siren Fish Co. (via Good Eggs)—including some fantastic wild king salmon. I tweaked Josh’s recipe slightly to accommodate my one-pound fillet, which I divided into three portions. But don’t worry: the magical flavors and textures of this dish are all Josh.

Here’s what to gather to feed 3 people (or—in our case—2 adults and 2 pint-sized boys):

  • 1 (1-pound) wild king salmon fillet, skin on and pin bones removed
  • Kosher salt
  • Freshly-ground black pepper
  • 3 tablespoons Dijon-style mustard (I actually used the whole grain variety)
  • 1 tablespoon chopped chives or scallions
  • ½ cup shelled salted and dry roasted pistachios, crushed

Read More

aleven11:

CRUNCHY POTATOES I LOVE YOU.

(via teamkatia)

"This past week has been rather embarrassing for celebrity health guru Mehmet Oz — or just Dr. Oz to fans. He was taken to task in front of Senate for selling, in his own words, a "magic weight loss cure for every body type." Oz’s testimony was mainly a whirlwind of self-contradiction, telling Senators that there was no such magical cure after all.

Last night, John Oliver walked through the highlights of the proceedings, adding, “If you want to keep spouting this bullshit, that’s fine, but don’t call your show Dr. Oz. Call it Check his Shit Out with some Guy Named Mehmet.”

But Oliver’s main complaint here isn’t with the weight loss-peddling doctor. It’s with the organizations, lawmakers, lobbyists and the powerful dietary supplement industry that allow him to do that. “Dr. Oz is just a symptom of the problem,” he said, explaining the relative and terrifying freedom that supplement companies have when it comes to giving us things like Dr. Oz’s snake oil.” —Vox.com

(Source: youtube.com)

dinanicola:

holiday in spain


cauliflower rice vegetable paella
cooking time: 20 minutes
servings: 4 - 6

grocery list:
1 tbsp coconut oil
1 small onion, diced
1 small red bell pepper, diced
1 small green bell pepper, diced
1 small fennel, diced
sea salt
1 clove garlic, minced
1 head of cauliflower, riced
8 brussel sprouts, quartered
1 cup mushrooms, oyster work well
1 lemon, juiced
½ cup vegetable broth
¼ cup hot water
1 - 2 pinches saffron
½ tsp smoked paprika
2 pinches cayenne pepper
1 cup frozen peas
1 cup cherry tomatoes, halved
1 large jar artichoke hearts in water, drained + quartered
3 green onions (green + white part), sliced
15 green olives, halved
2 tbsp capers
cilantro, for garnish

1. in a paella pan or large skillet, warm coconut oil + add onion, fennel + bell peppers. saute for 5 minutes. season with salt
2. add in garlic, cauliflower, brussel sprouts + mushrooms. salt + saute for 5 minutes
3. steep saffron threads in hot water for 5 minutes
4. stir in saffron liquid, lemon juice, vegetable broth, paprika, cayenne + peas. cook for another 5+ minutes or until majority of liquid has evaporated.
5. add in tomatoes + artichokes + cook for 2 minutes. remove from heat + garnish with green onions, olives, capers + cilantro. salt to taste.

(via beautifulpicturesofhealthyfood)