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Fitness and Health Self Weightloss Journey

Your Skincare is affecting your weightloss

Our Skincare can be affecting our weight  loss

Our toxic intake is sabotaging our weight loss efforts! What if I told you that your lotion is causing you to gain weight? What if I said you that what you put on your body; or absorb from the environment that you live in will negate a “clean eating diet?”

If you’re washing your dishes with chemical-laden dish detergent then eating or drinking out of those dishes is a directly going into your bloodstream. Something that seems harmless such as your shampoo bottle ingredient labeled “fragrance” can contain over 4,000 compounds of toxic chemicals. Why is this allowed you asked? Because beauty products and skin care are under-regulated in the United States.

Honoring your temple is more than food and exercise

When considering honoring your temple people completely forget the mind which is crucial. They also neglect the outside of the body other than their appearance. When you think of healthy lifestyle or honoring your temple, you immediately associate it with your fitness and nutrition, but there is so much more.

Your Morning Routine is to blame

Just think about your daily hygiene routine.

Bathing: you use soap, lotion, deodorant, possibly shampoo and conditioner and maybe even a perfume or fragrance.

You brush your teeth with plastic toothbrush and toothpaste which has a small traces but still toxic chemicals. You may use the product to style your hair.

Even your Makeup can be affecting your weight loss

Makeup? And you are putting all of these products on the most significant organ of your body or in your mouth.  The concept of skin absorption is not new there are nicotine patches, birth control patches even appetite suppressants.

That’s because the largest organ in our body is also the most vulnerable when it comes to toxic absorption. Some of these chemicals are having adverse effects on your weight loss efforts.

toxic intake

What is a toxin?

I think a precise definition of what I mean by toxin is needed too. Toxins can cover a broad range of things-there are internal toxins which are normal standard bodily functions which God has designed in us to eliminate through our kidney and livers.

Then there are external toxins from pesticides, industrial chemicals, mercury and so much more these are the toxins that I am referring to.  These are the toxins that are building up in our bodies and leading our organs to become overworked causing illness and weight gain.  These toxins are absorbed into our bloodstream through our skin, mouth, nose and then stored in our fat cells.

How do toxins affect weight loss?

When we go to lose fat and weight the stored toxins in the fat cells are released into our body and then causes our metabolism to slow down. Adverse effects to cellular structure happen too which also causes illness’ such as cancer.

There have been hundreds of studies on the chemical toxins and the effects on your body during weight loss. The Obesity Review in 2003, researchers concluded that pesticides and Polychlorinated biphenyls, also known as PCBs (from industrial pollution) poison our metabolism when they are released from the stored fat tissue.

What can I do to reduce my toxin intake?

I could literally go on and on about the adverse effects that we are doing to our body daily, but I encourage you to research for yourself.

You will be shocked at what is really in your lotions and body care products and what they are doing to your body slowly but surely.

Here are some recommendations on

Five ways to detox and reduce your toxic intake.

1. Reduce and minimize your toxic intake.

Easier said than done, right? Eat foods that are minimally process, organic foods, drink filtered water (which is a post in the making about our water filters), foods that don’t contain “food additives“, foods that are free of hormones, antibiotics, artificial sweeteners, artificial food colors, or artificial flavorings that were not initially found in the food. Let’s take it back to nature what God provided before we modified it to look or taste more appealing. Eat Biblically Based!

2.Get rid of toxins through sweat!

Exercise regularly, the use of saunas in a healthy and safe manner. Pesticides and heavy metals can be excreted through your skin by sweating.Did you know that workers at Ground Zero after 9/11 were treated through sweating in saunas to eliminate the toxins that were absorbed while they were working?

3.Detox through food.

I have detoxed by eating foods after unwise choices. Usually, I do it three days at a time. There are a variety of foods that can help you do this. Make sure you follow step 1 when choosing the types of foods.Cruciferous vegetables like: broccoli, Brussels sprouts, kale, cauliflower, cabbage, dandelion greens, cilantro, garlic, citrus peels and cocoa (definitely remember step 1 when choosing your cocoa) and drinking green tea can help detox your body.

4.Water.

Your body is designed by God to flush itself, and people fail to realize that water helps flush fat which is where the toxins are stored, so it is a great way to detoxify your body.

5.Be conscious of the products that you use.

My family uses Giovanni for our shampoo and conditioner- its made of sulfite-free products and all natural no synthetic chemicals. We use coconut oil for our lotion, Unrefined virgin coconut oil that’s it.We use Piperwai deodorant which works really well for when I work out. Deodorant is placed so close to your lymph nodes. It was one of the first things, other than the lotion that I replaced.

After making my own and googling lots, I finally found one that worked, and I could be confident being around people after an intense workout session.I think the more that we educate ourselves, the better we can be as consumers.  Unfortunately, we will never be completely toxin free not in the world that we have tainted from God’s original creation. But we can reduce our exposure and rid ourselves as much as possible.  This will help with not only weight loss but also with our complete health and help us to honor our temples.

Have you ever considered your body care products being toxic? What are some things that you have done to reduce your toxin intake?

 

 

I have shared products that I use with my Amazon affiliate links that I do make a commission from please See My Full Disclosure Policy. 

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Fundamentals of Macronutrients

While I was prepping me macro counting, I also took a few nutrition classes in school. So, that makes me an authority on macro’s, right? Nope, but I am going to let you in on my notes from my research.

What are Macro-nutrients?

According to Visualizing Nutrition Everyday Choices, macros are “Carbohydrates, lipids (aka fats. Proteins, and water.” I do not include alcohol although it is a macro; it is not a nutrient required to live. It does contain calories which is why it is a macro but let’s try to keep it out of our count.  These are all considered macronutrients and what we need in large amounts. There are also micronutrients which are vitamins and minerals, and we only need a little that is why they are micro. 

 So, when someone is counting macro’s they are measuring their Carbohydrate, Fat, and Protein.

carbohydrates

 Carbohydrates

Let’s tackle that monster first!  Should I eat them? Shouldn’t I? Please do eat Carbs.

The purpose of Carbohydrates is to fuel our bodies with energy.  They are stored in the liver, brain, blood, and muscles as glycogen. 

You can get carbohydrates from Starches, sugars, and fiber.

 You can get carbohydrates from:

  • Fruit
  • Vegetables
  • Grains: Amaranth, Sorghum, Barley, Quinoa, Farro and more
  • Oatmeal
  • Steel Cut Oats
  • Sweet Potatoes/Yams
  • Brown Rice
  • White Rice
  • Whole Wheat Bread
  • Ezekiel bread
  • Cream Of Wheat
  • Cream of Rice

You can also get them from processed foods and drinks but since you’re trying to make healthier choices stick to Whole foods.

 How much is enough?

We all are different. Thank God.  It can range from zero-700 grams per day.  The daily recommendation 130 grams of carb per day. If you are counting macro’s, I would go to a macro calculator. When taking into account your macro numbers, there is usually activity level, body weight, body fat percentages, and goals.

You need to know your Lean Body Mass

A range that I saw consistently was .5-2 grams per pound of lean body mass.  Lean body mass everything (including organs, blood, bones, muscle, and skin) that is not body fat.

 Body-Fat = Lean Body Mass

The Lean Body Mass Formula:

Body Weight- (Body Weight x Body Fat Percentage) = Lean Body Mass

Or you can use an automatic calculator. Which is secure and google away.

Lean Body Mass is a good thing to know.  It will help you to track changes that you have in your Body Fat versus whether the scale decides to behave or not it can give you a more accurate idea of weight loss! It also helps to make sure you are just losing your fat and not muscle too!

Protein

Assist you in building muscles if consumed correctly it can also prevent muscle loss if you have a calorie deficit.

Protein has also been linked to controlling appetite and helps keep you full longer better than fats and carbohydrates do.

Another thing about protein is that it requires a lot more energy to digest than other macronutrients.  It has been said that protein is an excellent example of effective calorie burning gram for gram.

That is why a lot of high-protein diets have been associated with better fat loss.

You can get your protein from both vegetables and animal sources:

  • Egg
  • Skinless Chicken Breast or Cutlets
  • Lean Turkey
  • Top Round
  • Steak Filet Mignon
  • Fish
  • Beef
  • Cottage Cheese
  • Pork Tenderloin
  • Wild Sea Bass Wild Swordfish

Vegetable Sources:

  • Chia
  • Hemp Seed
  • Soy
  • Seitan
  • Quinoa
  • Natta
  • Spirulina
  • Legumes

How much is enough?

Again, this is all dependent on YOU! Your weight, body fat percentage and goals need to be accounted for.

A consistent range that I found was .5 grams-2 grams per pound of lean body mass.

According to Authority Nutrition, “The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. This amounts to 56 grams per day for the average sedentary man. Forty-six grams per day for the average sedentary woman.”

Example:

You weigh 140 lbs. and you are at 25% body fat; your lean body mass will be

140 – (140*25%) = 140-32.50 = 107.5 is your Lean body Mass what is left AFTER the body fat.

108 x .5 g of protein = 54 grams of protein. If you planned on consuming .5 grams of protein per day for your goals. That is why with macro’s-goals matters!

 fats

We need Fats in our diet

Despite the low-fat nonsense you see in the store. Fat can be good!

Say what? Yep, we need fat to survive it helps us with vitamin absorption, hormones and their regulation, keeps our brain functioning properly among some of the things which are pretty significant.

How much is enough?

Always ask this question, huh? Well, we all know too much is too much but how much is enough?

Good question but guess what that depends on? Yep, you got it your body weight, body fat percentage, and your goals.

A consistent range is 15-45% or .35-.7 grams per pound of lean body mass. That can be calculated just like the protein.

Although, a lot of people give that range. According to Health.gov, you should strive for “a total fat intake of no more than 30 percent of calories, as recommended in previous editions of the Guidelines.”

You can get good sources of fat and poor just like any other macronutrient.

My suggestion:

  • Olive Oil
  • Flaxseed Oil
  • Coconut Oil
  • Grapeseed Oil
  • Safflower Oil
  • Fish Oil
  • Almond Butter/
  • Cashew Butter
  • Almonds
  • Pecans
  • Walnuts
  • Cashews
  • Natural Peanut Butter
  • Avocados

What does all this mean?

When someone is counting their macro’s, they are tracking the Protein, Carbohydrates, and Fats they eat in a day versus calories.

Now each macronutrient has caloric value in your diet which is where former calorie counters find a little peace.

macroscalorievalue

When counting your macros as long as you focus on the grams of macronutrients and use an amount according to your goals.

With the information from a nutrition label instead of counting calories you can create your Macros:

For Example:

This is an example of how although you are counting macro’s it still equals your calories. Why? Calories are the amount of energy food gives you. Macronutrients are where the calories come from they are the nutrients that provide you with energy.

Are there any other things that need to be counted when calculating macros? No!

NOT:

·         Saturated Fat

·         Cholesterol

·         Sodium

·         Dietary Fibers

·         Sugars

·         Added Sugars

·         All the Vitamins, Calcium, Iron and Potassium are Micronutrients so, not these either.

What do I do if it doesn’t have a label?

Google it! My Fitness Pal it, get a educated idea of the macros in your apple, chicken breast, or baked potato.  Gift of modern day technology. You can track everything on My Fitness Pal if you like.  I just wanted to break it down, so you understand what the macros look like and are coming from.

countingmacronutrients

Still concerned? Or, Ready to try?

For those who are still a concern, I will address a few issues I had at first!

This seems complicated why not just track my calories?

Macro tracking or counting helps you make sure that the weight that your loss is not the muscle you have worked so hard to gain.

Most weight plateaus are from eating their macros disproportionately.

A typical weight loss strategy is to reduce calories but by cutting calories; Do you know if you’re getting the adequate amount of carbohydrates to fuel your workout?

You can remain counting calories but if you’re looking to improve your health. Maintain your muscle definition and work to your bodies best ability. Make sure you’re getting your adequate macronutrients for today. It’ s really up to you I say at least give it a try!

Do you use macros? Have you heard of counting macro’s?

References
Grosvenor, Mary B. Visualizing Nutrition Everyday Choices. 2nd ed. Hoboken: Wiley Visualizing, 2012. Print.
http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocument sRegulatoryInformation/LabelingNutrition/ucm385663.htm http://www8.nationalacademies.org/onpinews/newsitem.aspx?Rec ordID=10490 http://www.nationalacademies.org/hmd/Reports/2004/DietaryReference-Intakes-Water-Potassium-Sodium-Chloride-andSulfate.aspx  b+

 

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Fitness and Health

The Benefits of Collagen

Collagen is needed as We Age

Collagen is something I have always heard about but never really applied it to me until the last few years. I remember when I was younger seeing those Skincare commercials that would come on for aging skin and not even think about them. Now I start to take notice.  Now don’t get me wrong black women age well it’s the gift of melanin.

Nonetheless, we still age and elasticity, especially for someone who has lost a significant amount of weight, are not the same.  That is what initially peaked my interest in Collagen.  I was needed something to help this mom of three reduce her stretch marks and cellulite.

So, I gave it a try, and I found so many more benefits than the vanity of tighter skin. I found that it can help with my heart, liver, metabolism and so much more and I have been hooked ever since.

Age is a Number

When you hit the mid-twenties your ability to produce collagen begins to decrease the rapidness also increases as your age does. Depending on your diet you can add it, but most people don’t eat what they need to reverse the effects of aging.

That is why I recommend it  to my clients, friends, and anyone who says, “Man your hair looks really healthy.” I have been taking Collagen as a Supplement for over two years, and my hair is the healthiest, shiniest it has ever been.  My nails don’t get brittle during season changes anymore, and my skin has improved too.  A healthy lifestyle along with Collagen can be attributed to all of these things.

Collagen is such a natural, tasteless supplement that you can add to anything and get what you need for your body to function better. I have seven reasons why I suggest that you start finding creative ways to take it or just add it to your water bottle and chug away. No matter what you do, you should add this to your routine now!

7 Reasons you Need Collagen

7.  Helps to improve skins and nails

This is what initially made me seek Collagen as a supplement.  There was a study done with two group of women ages 35-55. Group A was given a placebo; group B was given one serving of collagen daily. (Schunck, Zague, Oesser, & Proksch 2015)

After eight weeks there was a visible improvement in the women who were given the Collagen skin tightness, moisture, roughness, appearance of stretch marks and cellulite.  There were also no adverse effects on the women who ingested the Collagen for eight weeks.  Like I said before, this is why I started using Collagen, but after a few weeks, your reasons would switch. Mine did!

6.  Helps with Digestive issues

Collagen has been known to really help patients who suffer from IBS, Chron’s disease, acid reflux and other digestive problems to help reduce or eliminate the symptoms.

It is an essential amino acid. It aids the connective tissue in your digestive system which can help “Seal and heal” your digestive lining. Usually, the cause of these issues is from inflammation of these connective tissues from poor diets of processed food.

A healthy diet that is not processed and adding Collagen to your diet can help restore the damage that has been done through poor diet choices.

5. Helps to reduce joint degeneration and joint pain

As we get older, the collagen that is in between our ones and joint begin to decrease. That is was cause the joint stiffness and aches and pains that we associate with aging.

Adding collagen supplements will help ease your joint discomfort as it will add that collagen that your body needs to provide less tension and more mobility in joints.  This is also fantastic for healing joint injuries and repair. I know that using it daily has helped me to recover from my ankle injury.

There have been studies that show athletes who increased there Collagen intake suffered less severe or no pain in previously injured joint injuries. (Clark, et al. 2008)

4. Helps to Boost your Muscle Mass, Metabolism and Energy

A study showed when you combine Vitamin C and Collagen it’s almost like magic, and it helps make the Collagen a more usable source of protein that is quickly absorbed. (Borumand & Sibilla 2014)

This is great when your body is seeking protein to build muscle or increasing your metabolism and an energy boost.  The Collagen Endurance has the perfect combination that makes this a great Pre or Post workout supplement.

Now, these boosts can only be seen with exercise activity, proper nutrition, and the consistently taking Collagen supplements for at least 12 weeks. I love drinking mine while I workout!

3.  Stronger Hair, Teeth, and nails

Collagen is the protein that is basically the foundation of your hair, nails, and teeth.  The degeneration of it as we age causes these things to weaken. Taking collagen will increase collagen  in your body that will make your hair, nails, and teeth stronger.

Personally, my nails are no longer brittle when the season change. My hair doesn’t get split ends as often. I don’t know if my teeth are stronger, but if I am the only Senior at the nursing home with my own teeth. I will be grateful for the collagen I took while I was young.

2. Increase your Liver Health

This one was a shocker, but as I was looking at research studies for Collagen, I found this to be very interesting and for some people could be life-saving.  Collagen is usually found in soft tissue and connective tissue.

The same “Seal and heal” Properties it has for your digestive lining you can think of the same concept for your liver. In the case of your liver in acts as an antioxidant in your liver. Flushing out the toxins and optimizing your liver health.

There are detox diets that promote a high amount of collagen intake for several days to reduce the effects of alcohol abuse and others things that can cause poor liver health.

I don’t recommend nor do I know if these detoxes work. There are studies that show that Collagen is great to cleanse your liver and support your health. (Mato & Lu 2007)

1.Helps you have a Healthy Heart

Collagen has been found through studies to help the body release fatty buildup that can be found on artery walls. (Nutrition Review, 2016) Allowing blood to flow optimally causing less stress on  the heart and allowing it to work at it’s best!

February being Heart Health Awareness month I found that this is the most important benefit of taking this supplement.

According to The Heart Truth, “Heart disease is the #1 killer of women in the United States.  One in four women dies of heart disease.  For African-American women, the risk of heart disease is especially great.  Heart disease is more prevalent among black women than white-women as are some of the factors that increase the risk of developing it, including high blood pressure, overweight and obesity, and diabetes.  But there’s good news too: You can take action and lower your chance of developing heart disease and its risk factors. In fact, women can lower their heart disease risk factors.  In fact, women can lower their heart disease by as much as 82 percent just by leading a healthy lifestyle.”

I would start by adding Collagen today!

What is Hydrolyzed Collagen?

It is a concentrated amino acid blend that is easier to digest, supports your bodies natural healing , doesn’t congile and is rapidly absorbed in your body for better nutrition.  It is great to help replace and repair cartilage damage and loss that is due to activity or aging.

Great Lakes gelatin is really affordable considering others in the market. It is the Original Collagen they were selling it before it was cool.  It’s taste great or actually the unflavored taste like nothing and it’s has one ingredient.  On-the-go convenient packets that you can take anywhere.

I have been trying my Great Lakes in everything from my oatmeal, smoothie bowls, soups, in my bulletproof coffee you name it.

So, if you don’t have any, grab you some, now because you should be living every day with GreatLakes Gelatin!

I also went LIVE on my Facebook Page the other day! It’s something NEW I am trying this year so I would love for you to Check it out and Subscribe and share if you found it helpful!

Do you  use Collagen? Did you know that you should be?

 

References

Schunck, Michael, et al. Journal of Medicinal Food, Mary Ann Liebert, Inc., 1 Dec. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4685482/.

Clark, K L, et al. “24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-Related joint pain.” Current medical research and opinion., U.S. National Library of Medicine, May 2008, www.ncbi.nlm.nih.gov/pubmed/18416885.

Borumand, Maryam, and Sara Sibilla. Clinical Interventions in Aging, Dove Medical Press, 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4206255/.

Mato, José M., and Shelly C. Lu. “Role of S‐adenosyl‐L‐methionine in liver health and injury.” Hepatology, Wiley Subscription Services, Inc., A Wiley Company, 26 Apr. 2007, onlinelibrary.wiley.com/doi/10.1002/hep.21650/full.

NutritonReview.org. “NutritonReview.org.”Nutrition Review, 18 July 2016, nutritionreview.org/2013/04/collagen-connection/.

 

This post was written in partnership with Great Lakes Gelatin Company and Fit Approach “#LiveWithGLG” Campaign. Although, I am being compensated my thoughts and opinions are my own check out my full disclosure policy 

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Fitness

Getting Down at the Barre: Sweat Pink NJ First Event

 

Launch of Sweat Pink New Jersey

We were laughing-well kind of; our thighs were quivering, and I think I found a new muscle in my butt that now hates me but it was such a fun time! Last night, Sweat Pink NJ was hosted at Revolution 360 for our Sweat Pink Chapter Launch.

Sweat Pink

Sweat Pink is a community of active women (and men!) globally who love to sweat and socialize! It is a fitness group will include outdoor adventures, meetups, and monthly workouts. We just are a bunch of health enthusiast who wants to support other health enthusiasts. It really is that simple. People always ask me what it is? Yep, no catch! There are so people who just want to motivate and inspire other people. I am one of them, and if you are too then you should join us and become a Sweat Pink Ambassador!

Sweat Pink Ambassador?

I’ve been a Swear Pink Ambassador for three years. After my second Blogfest high I wanted to be more involved with the active women that I have over the last three years known through Social Media and blogfest.

(Have you heard about Blogfest? If you are a health enthusiast or fitness influencer, I URGE you to come, and we can meet in real life!)

These group of women are so supportive, inspiring and encouraging and just encouraging to be in a group of amazing women’s from all sorts of backgrounds, states and fitness passions.

We are stronger together, and I have never gotten such a sense of community like Sweat Pink.  When the email blast came out they were looking for Chapter Leaders I jumped up and raised my hand.

New Jersey has so many great opportunities to get active and coordinating events to have women from different backgrounds come together, and Sweat seemed like a great idea for 2018.

I set my goals, resolutions or whatever at the beginning of the year and the Top 3 are to get women together to help each other. I have some fantastic plans, and God is laying out some exciting things in the near and distant future in this area.

When the ladies at Sweat Pink started to help me set up the group, I was a lot anxious, but if all our events are like the Launch, I have no worries.

Revolution 360

First I had to find an equally empowering studio to have our first event! Revolution 360 is a Boutique gym in Moorestown, NJ my hometown.  My little town had grown a lot from when I was a kid. Part of that growth is gyms like Revolution 360 which is just walking distance from my old childhood home.

Nilsa is the owner and teaches lots of challenging sweat dripping classes. What I LOVE about Revolution is we don’t play any baby weights there; it is an all but one guy staff and of certified amazing instructors.  We all have our own weight loss fitness journey, and we do not play.

Resolution 360 offers a variety of classes: Strength and Conditioning, Booty Barre, Zumba, Butts and Guts, Cardio Circuit (yours truly teaches), Bootcamp, Tabata and always adding great and new classes that get members results.

Showing women how to properly train with heavy weight and getting rid of all gym intimidation;  While Nilsa starts to kick your butt once she turns on that mic.  This woman is a truly and genuinely loves to serve people.  She has a servants heart and will go out of her way for anyone that she meets. She is an amazing instructor and loved by everyone.

Booty Barre at Revolution 360

Nilsa did not disappoint in the least.  There were moments in the class I had to close my eyes and pray and then others where we felt super sexy doing some hip shaking and then again tears of pain-in a right way and oh and we were cracking up. (An extra ab workout)

The group of women who came was so fun, outgoing and although some ran, spin, or only took group classes.  We were got together and had a good time.

Now the event was Barre Now Wine Later, but there was no wine. It was Bring Your Own, and nobody drank. So, we sipped on water and ate some snacks and reflected on the last 45 minutes of getting our butts kicked.

These Ladies came out for a good workout, to hang out with other active women and have a good time which is what I hope for our events. I met some new Ladies who rather be moving on a Saturday night then sitting on the couch- my kind of women and will be adding to our Sweat Pink NJ family.

Sweat Pink New Jersey 2018

We have so much planned for this chapter and are working on some fun events, team races, and nutrition workshops.  I am eager to meet more women and celebrate each other this year.  If you are an active women whatever that activity may be and you want to get busy, you should join us at our next event until then you can find us on facebook!

Are you looking for a group to just chill or get sweaty with active women?

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Dinner Gluten Free Recipes

Hamburger Salad with No Carb Buns

Hamburger Salad is a new take on classic meal

Hamburger Salad is one of those meals that without the bread has no carbs, but the bun is the second best part of the burger, am I right? Why have no carbs and your buns too? Week 2, of Carb Cycling and I have to say it is not going as bad as I had envisioned it before trying out this new way of eating.  It still requires the same amount of planning and prepping as my typical meal plan did. I am still eating lots of yummy food taking in 2300 calories of protein and produce.

Carb Cycling

I have just rearranged my meals to be lower in carbs or no carbs on certain days.  There is only one difference my high carb day is kind of like a “cheat day,” and I don’t believe in cheat days or partake in them. I think in the 80/20 rule and lots of grace. 80% of the time I eat proper portions and types of food and 20% of the time I indulge in a birthday cake, pizza, or a sweet treat that I want.

It’s all about balance when making a lifestyle changing, and when I hear diet, my rebellious nature starts making plans on how to avoid it.  When meal planning this week I thought what can I feed my family and not have to make a huge difference in what I am eating. Also, there has been a horrible lie spread around that healthy food has to be nasty. I am making it a point to prove that appalling myth false.

hamburger salad

Eating Healthy on a Budget HACK

Hamburger salad is a monthly staple and really yummy. It’s on our 30 day favorite meals list which allows my family to basically eat 30 different meals a month. I have managed to make a list of about 30 (actually 43 meals) that my family loves and only one person may complain if I set it on the table. I use this when planning out my meals week-to-week.  I have been meal planning for years because it keeps me sane, I don’t have to worry about what I am making for dinner which is half the battle.

Saves on groceries

It keeps my grocery bill low and on budget by planning out my meals I can utilize what I already have and just get what I need. I am on a mission when I hit the grocery store because it is one of my least favorite chores to do is grocery shop. I like to get in and get done.  It also keeps everyone on one page. I am not the best meal “prep-per” its something that I am working on.

Easy to make

Hamburger Salad is super easy like all my meals. The thing that gives it pizzazz is the super easy sauce. It taste like a classic burger on a bed of lettuce and its a fun healthy way to eat a classic.  I replaced your classic hamburger bun with a Cloud Bread Bun which has less than 1g of carbs making this an excellent meal for a Carb Cycle No Carb day and very filling.  What’s a classic meal with a twist that your family loves?

[amd-yrecipe-recipe:17]

 

 

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