How to make dinner in 3 easy steps.

 

 

When dinner time rolls around are you dreading the idea of it? Listening to your kids say what's for dinner? or your husband saying," We're having tacos again?" Then maybe you start showing up at Panera pick up  area or chili's pick up windows to bring dinner home. YOU know that isn't really healthy or affordable. SO what do you do?
You can figure it out by using 3 easy steps.

1. Find a blog, cookbook or program that aligns with your dietary needs or families favorites.

2. Sunday plan in the calendar meals that your family would enjoy from the program, blog or cookbook of your choice.( I have used plan to eat- google it for helping me plan a menu)
3. Go shopping before the week starts and be sure to have all the ingredients, thawed and ready for your lunch and dinner ahead of time, so prep time is shorter, and you can deliver a healthy, planned and delicious meal to your family.

Ok so now you feel motivated but you don't know any blogs, programs or cookbooks right now? Well, you could...


  Try the 28 day revitalize program( that I offer)

 You tired and hungry but didn't plan out dinner, nothing is defrosted and now everyone is ready to eat. You want deeply to feed your family a healthier meal than tacos, fast food and spaghetti and meatballs.

Well I can help with this. YOU can feel  the relief, just knowing you have dinner planned out.

Do you think a meal plan made for you with shopping lists and recipes would help? I have selected your meals for 28 days breakfast, lunch and dinner in a pdf ebook and all  you do is print,  shop and prepare it. You follow the calendar so you know exactly what you are eating for lunch and dinner without forgetting to take out or defrost meat.

Are you wanting to try gluten free  at meals but are afraid your family will miss traditional pasta and bread? Well, the 28 day program gives you lots of other options for bread and pasta, and even shares some kinds of pasta to try that isn't gluten such as brown rice pasta or quinoa pasta. IF you still want your gluten.. you can still have some of it.

I know when you make pasta or present a cooked meal, your not sure of the portions and you allow yourself or hubby to have seconds and then you might feel bloated afterwards asking yourself why did I have seconds? Well, part of my 28 Revitalize program comes with a handout entitled 101 of portions, which helps you figure out what is a portion.

Do you feel that you make the same boring vegetables all the time, broccoli and spinach and sometimes carrots and peas. Do you want to add more variety to your vegetable cooking? than the Revitalize program ( 28 day) is great because it gives you recipes to try that you may not have tried before, the ingredients won't break the bank and the meals don't take more than 15-20 minutes to prep. One of the handouts in the 28 day program is called 101 ways to cook vegetables.

Are you like some of my clients that say, " I would eat more vegetables for dinner and less meat, if I lived alone, but my husband loves meat and my kids HATE vegetables and I am too tired to make 2 meals or 3 every night? I bet you can agree with that.
The menus and recipes have been picky husband tested and kid tested, most kids were able to try and eat most of the meals in the program. The meatballs in the 28 day program were a huge hit, and the husbands loved the salmon burgers and the zucchini boats with a side of chicken breast.

And if dinner isn't your issue but breakfast is, let me tell you I have a smoothie recipe for 28 days.


So if you would like to check out what is included if you purchase the program head over to www.fountainofhealthcoach.com and go to the top of the page with the work with me tab and move our cursor to the 28 day revitalize program.

The $87  price is for the handouts and the recipes, shopping list and menus. It is not for the private support group page or the 4 sessions with me via the phone or skype.

The $167 price gets you all the handouts, all the recipes, shopping list and menus plus 4 sessions with me Pre, during and post to keep you on track and help answer any questions you might have about before, during or after the program.

IF I sign up for the Detox what is involved?

Today is Day 2 in the 21 days challenge to blog more. I am doing it with a group of women who are all wanting to post more often to their blogs.

Today I wanted to share with you a question I get asked maybe twice a day every day.
IF I sign up for the Detox what is really involved? what is it?

 

 

 

 

Many people hear the word DETOX or CLEANSE and they cover their ears, run for the hills or just plain tune you out.

 

They think it's a DIRTY word.

 

They think all your going to do is eat

 

lettuce and not be able to have anything tasty.

They think you are going to spend days in the bathroom.

 

NOT TRUE

It's an urban legend.

 

So let's break it down.

What is a detox?

 

First I like to share what it is NOT~

* It is NOT a program where you eat berries and nuts only- NO deprivation you can eat till your full

* It is NOT going to send you running into the bathroom if you know what  I mean.

* It is NOT  going to have you in the kitchen with difficult recipes making things that take 50 minutes to cook.

* It is NOT for people who HATE vegetables.

* It is NOT only about losing weight it's about the mind body connection and learning how to create new habits.


So now you know what it is NOT, let's get down to what it is-

The Detox is set up so you have lots of Support the guide is written so you can follow it Step- by Step.

* It is a program that has 3 phases
1st phase is the Pre-detox where you begin to cut back on coffee, fast food, and processed food like Macaroni and cheese from a box etc.

2nd phase is the Detox- where the participant will be abstaining from any eggs, dairy, caffeine,  processed food and sometimes animal protein.
**They follow the recipe book, guideline book and suggested meals to create meals that are "allowed" .
IF they are doing a DIY ( do it yourself) detox they will get a discounted price and they will follow the booklets that they get emailed to them.
IF they are doing the FULL detox- they will be added to a private Facebook forum group and will be invited to a post detox session with the coach via phone or in person.

3rd phase in the Detox is to transition back foods that were on the avoid list.
They will slowly add back one food every 3 days that was on the avoid list during the detox.

What do I get when I purchase the detox?


** Food journal pages
** Shopping list
** Suggested meal plans
**For full detox participants  email support and private facebook forum
**Recipe book for of 60+ recipes

What will doing this detox do for my health?

Improve your digestion

Balance your hormones

Rev up your metabolism

Eat low glycemic meals

Work on de-stress techniques and self-care strategies

Work on your immune system

Lose weight


So know you have been informed and you know really what a detox can do for someones body. YOU might even feel like trying one yourself.

10 things you may not know about a Health and Wellness coach.

So as you might have learned I am taking part in a blog challenge from another women who's online business focuses on branding and finding the true you.  YOU can check her out at www.flourishonline.com.au ( yes she is Australian)  Which leads me to 10 things you dont' know about me, the Health and Wellness coach.*** I made it like I interviewed myself

Where do you want to visit most in the world?
1. I want to visit Australia it's on my bucket list

What does a health and wellness coach mean?

2."I help other health coaches and busy moms connect the dots between what they eat and how they feel. We focus on primary foods- NOT secondary foods (things you actually eat) primary foods are your relationships, your job, your spirituality, and movement."

3. What happens the first time you sit with a potential client?

" If someone is interested on eating cleaner, or digging deeper into why they emotionally eat or why they can't clear clutter or their limiting beliefs- I invite them to meet me via Skype, phone or in person and  for 45 minutes it's their time to discuss their unique goals and health concerns. They walk away ready to commit to a program with me either 28 days, 3 month, or 6 months."

4. What is your biggest struggle as a wellness coach with practicing what you preach?

" I would have to say- staying present- trying not to worry all the time about the future. I would also have to say- my portion control- I tend to go back for 2nds and being a women in my late 40's that just is not an option for me, plus I am not as active as I once was although I am trying to change that. A friend of mine invited me to join her for a 21 day FIX program that I will be starting soon, and I am excited to try that with what I learned at IIN- The Instuitute for Integrative Nutrition."

5. What is your down fall in the food world?

" I was vegan last year and so I really found that I didn't miss cheese much or ice cream or even meat but I did miss cupcakes ( good ones) so my down fall was and still is Vegan cupcakes."


6. Why did you change careers from being a Pre-k to K teacher to being a Health and Wellness coach?

" Well, I let myself go and began to stuff my feelings down with food, and was eating my emotions. I was filling voids, with food. When I did a detox, I realized through the mind and body connection of a detox, that I wanted to guide other coaches and moms to deeper levels of wellness.  I understood the value of living a healthy life."

7. For a college student who still can't find a job, or a mother who doesn't feel full-filled or a person who is drawn to health and wellness and wants to enroll in IIN ( Institute for Integrative Nutrition) what advice would you give them?

" Well, this is a loaded question. I would tell them that if they want to improve the health and happiness of "people" than this is the right move for them." BUT they have to be crystal clear about what they want from life? and crystal clear about what kind of person they want to work and serve. I would also tell them that much of the school is about really getting to know yourself to and to step out of your comfort zone, and if that sounds to scary- than to not bother because coaching is about, changing, redefining and growing this journey as a Health and Wellness coach."

8. What is the most important daily practice that you engage in?

" I have two very important practices and they are considered self-care practices. I drink 1 full glass of water daily before waking, and I write in my morning pages ( Julie Cameron) daily.  I also dry brush and practice really breathing... and my breath especially if I find no time to meditate that day. I feel movement for 20 minutes or more daily is HUGE but I am still working on adding that into my life, as much as I want. Dancing, walking, exercise, biking, hiking." I love a good hike."


9. What food did you dislike before that you eat now?

" Growing up I was raised by my grandmother who had me eating yogurt, and salads and veggies at an early age. I did NOT like brussel sprouts, liver, or cilantro at all. I eat all of them now."


10. What do you love about your career as a Health and Wellness coach that you didn't have as a Pre-k teacher ?

" I have the flexibility to work 4 hour workweeks sometimes, I am able to be home for my son if he is ill, I am able to have the freedom of working from outside, or from my car if need be. I love that I meet people and other coaches who need the support of someone who understands their struggles and goals. I love seeing people stand up for themselves and  to step into the spot light and to stop hiding - I also love when people realize they had goals that they forgot they had dreams that were not being full-filled because of fear, or limiting beliefs and they crush those fears and move forward to their dreams, that part is so rewarding."



I hope that you got to know 10 things about me and my coaching world that you didn't know before and that if you are interested more you can read more at www.fountainofheatlhcoach.com

The A to Z challenge

Summer is here already and I decided what a great time to launch a FREE challenge to my fellow Health coaches.

I loved Blogging a few years ago, I made it my JOB to get posts done 4 times a week. This was when I was a teacher and mother, but once I gave up teaching to become a Wellness coach and entrepeneur well, I had little balance in finding time to update my blog with recipes, images, or content.

So that is changing August 1st I am inviting all the Health concious bloggers to join me in a Health coaching A to Z challenge. We will have Weekends off but we will work through the entire alphabet starting with August first and the letter A. So for example you might decide to talk about antioxidants for letter a, or a vegetable, or fruit you have never tried that you got at your local farmers market.

We will share the blog titles of the participanting blogs here, and I will showcase 2 blog posts a week on my facebook page.

You will need to go to two blogs of your choosing to follow throughout the challenge to write comments about their content.

I encourage you to write 2-3 sentences and to be specific and not just write:
 Great blog topic


This is a great way for us to commend one another, think of current content for ourselves and to commit to blogging.


If you are interested send me a email to helpatyourfountainofhealthcoach@gmail.com and tgell me your are in.... YOU do not have to be a health coach- you can be any blog author that would like to participate.

Why are smoothies important for breakfast?

Breakfast is the most important meal of the day, and sometimes it just doesn't fit into our schedule the way it should. How we begin the day will determine how the rest of the day goes. It will determine if we feel energized or if we feel dragging with a lack of energy. What we put in our bellies is directly related to how we physically feel. So if you are a skip breakfast and grab the coffee mug morning person then this blog is totally for you.

We all need and crave energy. I know I do! Sometimes it is so easy to want to grab a quick bowl of cereal or even forget breakfast and just get through the morning on 1-2 cups of coffee for the energy needed to survive the day. I don't want you to just survive through the day though; I want you to thrive through the day. I also don't want you to go on the "crash and crave" roller coaster for the entire day. If you begin your morning with caffeinated coffee and sugar, you will crash, and you will be either too tired to make it through your responsibilities or you will be reaching for another cup of coffee to get through a few more hours.

Smoothies are another quick alternative to a fast breakfast that can help energize us throughout the entire day. When you toss in some greens, a little fruit, and a healthy liquid like coconut water you are bound to feel energetic and ready to take on the day. Starting the day with a smoothie also gives you well needed antioxidants which help protect our bodies from free radicals, and it is a great low glycemic start. Eating a low glycemic breakfast will help curb your sugar cravings for the entire day and it will also help with not crashing.

 

Next time you want a quick breakfast, try a delicious smoothie that will leave you feeling energized and motivated. A morning smoothie will provide your body with the nutrients it needs to produce natural energy and naturally boost your metabolism. So, what are you reaching for tomorrow morning? I know I will be pulling out my blender and getting ready for some long lasting energy.

If you don't have a blender, a nutrabullet, or ninja works just fine.

 

Just for you I have a mini ebook with 9 Smoothie recipes, just for you FREE as my gift, if you sign up for my newsletter. Go to www.fountainofhealthcoach.com  to sign up.

IF you like Chocolate, try my Chocolate-covered Berries Smoothie- from the Winter Detox

Chocolate- Covered Berries Smoothie

1 cup water or almond, hemp, coconut milk
1/2 avocado
1 cup of frozen berries
1 tablespoon ground flax seeds (  not in hard shell)
1 tablespoon chia seeds
1 tablespoon raw cacao
3-4 ince cubes optional
vanilla stevia 1/2 dropper
BLEND and enjoy