Just what I needed...CAKE.

Even when I am not feeling well you won't find me skipping meals. Not just because I know I need to eat so my body can fight off whatever is attacking it but more so because I love food. It's a crazy kind of love, like "don't touch my plate or you'll lose a finger" love. Come on, you know what I am talking about ;)

I crawled out of bed around 11am after a good morning nap. Ahhh I <3 morning naps! ---OK back to food.
So I was going to just have my usual Shakeo with almond milk for lunch but I wanted something more scrumptious and cake would obviously make me feel better. So I gave this a whirl!

Chocolate Peanut Butter Shakeology Mug Cake!

Simply amazing and it only took 3 minutes from start to finish! I bet you wouldn't guess there are 28 grams of protein in this little baby! Now that's my kind of lunch! ;)

Ingredients:

1 scoop chocolate Shakeology
1 tbsp PB2 or other powdered peanut butter
1 tbsp cocoa powder
1 pinch of sea salt
1 egg
3-4 tbsp unsweetened almond milk
1/2 tbsp all natural peanut butter

Ingredients 

Directions:

In a mug combine chocolate Shakeology, PB2, cocoa powder, sea salt and stir. Add egg and  unsweetened almond milk to the dry ingredients. Mix well until the consistency is smooth like cake batter. Then add the all natural peanut butter on top, which will act as a frosting once it bakes. Toss the 'mug of yum' as I like to call it, in to the microwave for 90 seconds. ENJOY!

Ingredients once mixed together

Simple Healthy Swaps!

I was talking to a colleague at work earlier this week and we got on the subject of why I drink sparkling water. Flashback to 3 years ago when I needed my daily dose of diet soda. At the time I thought, "it's diet and calorie free, it can't be bad for me". Of course now I know better.

These days I have found healthy alternatives for the unhealthy foods and drinks I used to enjoy regularly.

So here is a list of simple swaps you can make for some of your everyday favorites:

flour tortilla = corn tortilla or large leaf of lettuce

sour cream = greek yogurt

butter, shortening, or oil = applesauce, not very ripe banana or mashed avocado

butter on toast = almond butter

cooking spray = 1 Tbsp olive oil, coconut oil or avocado oil

ground beef = ground turkey or chicken

sugar = stevia, cinnamon or raw honey

salt = spices or herbs

mayo = mashed avocado, hummus

fruit juice = fruit water

soda = flavored sparkling water

pasta = wheat pasta, spaghetti squash or zucchini noodles

french fries = sweet potato fries (baked & homemade)

milk = almond or coconut milk

artificial sweeteners = stevia

white rice = wheat rice, grated steamed cauliflower, quinoa, or barley

white flour = black bean puree or almond flour

potato chips = kale or quinoa chips

mashed potatoes = mashed cauliflower

cream = Greek yogurt or coconut milk

tomato sauce = fresh diced tomatoes

white sliced bread = pita bread

vegetable or canola oil = coconut oil

I know it is not easy to eat healthy all of the time but small changes to your diet can reap huge rewards! Not only in your waistline but also with how you feel! 

xoxo
~ Jaclyn

What is a Challenge Group?

Did you know that more than 80% of people attempt weight loss plans on their own and nearly 90% of them FAIL? It isn't because the program they chose doesn't work, but because without SUPPORT most of us will not be successful. In most things you do you are held accountable; whether at work, at school, or in other everyday tasks. Yet you lack accountability for one of the most difficult tasks you face…weight loss.

When you sign up for the gym and you decide you are too tired after work to make it, is someone going to call you and tell you that you should go because it will help you reach your goals? If you have a hard day and want to eat unhealthy comfort foods is there someone there to listen to what is going on with YOU and try to help you in a way that won't be detrimental to your health? No, this isn't something that you are provided but in order for most of us to succeed at anything accountability is key. That is why having someone there that has YOUR best interest in mind, provides you your best chance at success. Sure, I can't make you get off the couch and force you to eat healthful foods either, but you can bet I am going to be there with you every step of the way to guide and support you.

Nearly 2 years ago I decided to take make a lifestyle change. I first had to TRUST that the process would work. The process does work but only as much as you do. Throughout my own transformation I knew I needed to pay it forward and show people it is possible to make positive changes that will allow you to achieve your goals and enjoy a healthy, fulfilling life.

I provide support in a number of ways including 1 on 1 coaching, general support groups and most commonly through Challenge Groups. Challenge Groups are online PRIVATE small groups that I host monthly on Facebook. Since they are private, only the members of the group can see what is being posted. Within the group you have ME along with other coaches on my team, and individuals similar to you and your goals. I help you customize your health and fitness goals to meet your needs. I help you choose the BEST at home workout program to get you there based on your ability level. I will provide you 1 on 1 accountability, motivation, small daily assignments, fitness tips, shopping lists, recipes, snack ideas, and my weekly meal plan for 30 or 60 days depending on the length of the group that month. Each day you check in and rate your day and read what is posted. We all keep each other accountable! I am going to address emotional eating, eating out at restaurants, how to handle temptations, cheat meals, body image, and more! You receive a TON of positive feedback and support while you LEARN. There is always someone “there” to answer or hear your questions. You will both teach and learn from others and will be empowered in the process. If you are committed to the program tools, are there and trying, you will ALWAYS have complete support.

If you would like to know more about how online accountability groups work, how I can personally help you succeed in achieving your goals, and what it takes to be a part of my groups, complete the short form below and I would love to talk with you more!

I promise if you are ready to commit and make a lifestyle change, I will be there cheering you on!!

Fill out my online form.

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Simple Meal Prep.

I used to dread Sundays. It was the day before another week started at work, where I would count the days until the weekend. Now I have learned to appreciate them. For one it is our most relaxing family day. Saturdays are usually busy running errands, doing laundry and everything else that I didn't have time for during the week; while Sundays are spent with my husband and our kiddos playing outside or taking a walk to the playground, and football of course! Sunday is also the day I plan my upcoming week. 

I plan everything from my meals to what time I'll workout each day. I'm a busy mom and over time I have learned that if I use Sundays to plan out my week, it is LESS chaotic and sometimes even resembles order! Which really makes me feel like I have myself semi together. ;) 

When I joined my first challenge group nearly 2 years ago, the first thing that we learned was that weekly meal prep was essential to a successful week of staying on track. Having everything cooked and portioned, makes it less likely that you will grab for something unhealthy. Before that group I had never meal prepped in my life so it was completely foreign to me. I admit that at first I was lazy and I would plan my smaller snack meals but dinners were still made in the evenings and in the morning I would grab something quick for lunch before I ran out the door. It took only a few weeks into my challenge 90 challenge when I realized that going half-way with meal prep wasn't going to cut it. 

Between work, kids after school activities, and homework, making a healthy dinner after a long hectic day is not something I like to worry about. So these days I prep most of my meals for the week so they are ready to heat and eat! I usually prep meals up through Thursday so food doesn't spoil and then towards the end of the week I will get things ready for the weekend.

Here is my prep spread after I got back from The Fresh Market this morning. I like to stick to fresh fruits, veggies, whole grains and lean meats. 

On the menu this week is everything from egg white veggie muffins (recipe to follow), grilled chicken spring mix salad, veggies & hummus, chicken & tomatoes over whole grain brown rice, and lettuce wrap turkey tacos! 

Here are some tips for your weekly meal prep:

• Make a plan. I create a list of everything I am going to make and then a list before I head to the grocery store. This way it's a quick trip and you don't forget anything.
• Purchase good sturdy tupperware. I like the ones which separate your food (protein/grains/veggies) as well as small ones for dressings or hummus. Amazon has great inexpensive options.
• Make an assembly line. Try to cook everything at once by using stove top and the oven to make your life easier and shorten your prep time. I can usually do all of mine in less than 2 hours. Plus only one mess to clean!
• Make foods that will keep. Chicken breast and turkey meat are good for meal preps. If you go with seafood make sure you eat it within a day or two before it goes bad!
• Measure everything. You'd be amazed how off you are with portions when you eye it.
• Keep it simple. You don’t need to make lavish meals for the week. I keep to the same core foods for each day. Just make sure you have your lean proteins, veggies, and grains and it'll leave you satisfied during the week!