1. Salami Chips

 Preheat oven to 350 degrees. Place salami slices on a cookie sheet in rows. Place the cookie sheet with salami in the oven for about 10 to 15 minutes or until the chips are crinkled.

2. Fruit Skewers

Cut your favorite fruit and place them on a skewer instead of in a plastic bag. This is a great way to meal prep and store fruit by placing skewers in a container. It is also a great way to dip fruit in yogurt. Just a few combinations listed below:

·                   * Strawberries, Honeydew Melon and Cantaloupe

·                   *Strawberries and pineapple

·                   * Green Apple and honeydew melon

·                   *Orange and Pineapple

·                   *Mango, Strawberries, Pineapple

3. Pretzels and Nuts

All you need are pretzel sticks, peanut butter, and your favorite nuts. Crush up the nuts of your choice. Dip the pretzel stick in peanut and roll it in the crushed nuts.

4. Peanut Butter and Fresh Fruit Sandwich

Toast whole wheat bread, spread peanut butter, and add your favorite fruit. You can substitute the peanut butter for a nut butter of your choice. Here are a few of my favorites:

·                  * Peanut butter and strawberries

·                  *Peanut butter and bananas

·                  *Peanut Butter and Green apples

5. Frozen Fruit Cups

Cut pineapple and a pear into cubes. Place in a Styrofoam cup with 1/3 cup of pineapple juice. Add orange slices. Freeze overnight.

6. Banana Yogurt Split

Slice Banana in half and add 3 tablespoons on yogurt in the middle of the banana. Top with your favorite fruit and nuts.

7. Apple Quesadillas

Add thinly cut apple slices to one side of the quesadilla and the cheese of your choice on the other side. Flip the side with the apple slices over. Spread butter on the tortilla. Place in a non- stick pan. Cook until cheese has melted

8. Ground Turkey Nachos

Cook 1 lb. ground turkey in skillet until brown. Drain if needed. Add taco seasoning if you desire. Place tortilla chips on a cookie sheet. Add cheese and ground turkey throughout the chips. Place in oven on 350 degrees until cheese has melted. Add lettuce, tomatoes, and sour cream.

9. Cucumbers and Tomato Salad

Cut cucumbers and roma tomatoes in cubes. Add mozzarella or muenster cheese, salt and pepper. There are a few dressings you can add to the mix:

·                  *Italian dressing

·                  *Oil and vinegar

·                  *Balsamic vinegar

·                  *Apple cider vinegar

10. Mini Ranch pockets

Add a packet of hidden valley ranch seasoning to the ground turkey In a bowl. pat about a tablespoon amount of ground turkey onto wax paper. Once complete place in skillet until done. Place on romaine lettuce leaf.

5 Meal Planning Tips For Beginners

When people begin their journey to eating healthy they have a tendency to overthink and over analyze the process. Actually, the majority of time people do not know where to start. Meal planning is not often discussed when they embark on the journey of eating healthy. I was in this same boat when I began my journey to eating healthy. I did not know where to begin but I also knew that I did not want to eliminate certain food groups like the majority of diets require. Planning for 4 to 5 meals a week is ideal and will not allow you to over complicate or over stress yourself. So here are a few tips that I have found to help me when I begin meal planning for a week. 

1. Gather your favorite recipes or recipes you would like to try. I recommend printing out the recipes if the source of your recipe is from online or jotting down the title of the book with the page numbers if you are using a recipe from a book. I actually have a board on Pinterest that I created to keep up with different recipes. 

2. Make a list of the common ingredients that are required for your meals. This will help you see what you already have in the pantry and refrigerator. Mark next o the items that you already have at home so that it makes grocery shopping easier. I have constructed a meal plan several times without doing this step and I have bought items that I did not need. 

3. Write out the meals you have chosen on a calendar. It is always best to be able to visually see your meal plan. This is a time to bring out your crayons, colored pencils, and even uncover your inner virtual creativity. You are the creator of your weekly menu.

4. Set aside a day to go grocery shopping. This is the hardest part of meal planning. My main advice would be to make sure you eat before you go to the grocery store. In the beginning I would say to myself "I have control, I can run in and out in no time and get something to eat afterwards." Oh man, Oh man was I wrong. Lets just say that the meal plan went out of the door and my basket was filled with unnecessary items. So please please please east before you go grocery shopping. Don't forget to bring the list that you created to the grocery store. I usually go grocery shopping for my main items on Saturday and if certain places have deals during the week I wait to go to those places. 

5. Meal Prep is the fun part. It allows you the opportunity to be a chef. I have a family of to adults and one toddler so I usually cook double the servings so that there are leftovers. Usually when I meal prep I put on some music and get swept away by the bold aroma of the food. (can't you tell I love food). Ideally, meal preparation helps to eliminate the stress of forgetting to thaw out food or what to cook all together. 

What are some of your meal planning tips that help you to successfully stick to a meal plan?

4 tips on how to survive the temptation of the weekend

Friday has arrived and the weekend is just about to start. Don't allow the weekend to unravel your progress. Here are some tips to staying on track over the weekend:

1. Stick to your Meal plan. Take a picture of it. even if you're not eating that exact meal for that time during the day, keep up with WHAT you are eating. for example protein, carb, veggie instead of tuna, wheat bread, lettuce for lunch.

2. Don't be afraid to eat out. Have a blast. Once again just zone in on your meal plan for that particular time.

3. Meal preparation is very key especially when it comes to your snacks. We use the weekend to run errands, travel, shop, etc. so make sure that you prepare your snacks the night before or the week before so that you won't stop and purchase food along the way.

4. This is a great time to experiment with recipes. For example, have a pizza a night. Yes I said it, a pizza night. I believe whole foods and fresh market sell fresh pizza dough. Make a pizza instead of ordering out. Make your own entrees. Recipes are every where for you to be able to experiment.

These tools  to help you stay strong throughout the weekend.

Refining Yourself

So can I be real with you all? For many years I struggled with my appearance and actually seeing my beauty. My mother always told me I was beautiful, my grandparents always did, aunts, etc. Even though I was being told that, I never could see what they saw. I remember being called an ugly duckling by one of the popular guys in high school. I also remember how people would tease me for being into my studies and called me a nerd. When I was at a pivotal point in my life I still fought to see the not only the beauty of myself on the outside but on the inside as well.

After the birth of my daughter I began to little by little to see myself in a different way. I saw myself as a strong woman who fought hard through the prodromal labor, experiencing back labor, and then 12 plus hours of real labor. I saw myself as beautiful on the inside but struggled to see the beauty on the outside. It wasn't until recently, after I became a beachbody coach, that I realized that I was beautiful from the inside out and outside in. 

Beachbody has helped me to increase my self- esteem and self- worth. I became a coach to inspire other women who have struggled with refining themselves and couldn't give value to who they were. I want to encourage women who have been teased and/or bullied that they are more than those words uttered from pure ignorance. Team beachbody has pushed me out of my comfort zone and also has taught me to keep improving myself mentally and spiritually. I may not have a major weight loss story to share with you but I have a heart for helping women achieve such goals and more. Fitness is not just about your physical state but improving on how you see yourself and the internal mindset to change in your favor. It helps you refine yourself in so many ways beyond the physical. I became a team beachbody coach to supply women with the answers to how to increase their self- esteem and self- worth.

10 Power Snack Pack Ideas

Do you find yourself needing an extra boost during day but are not a fan of coffee? Are you a stress eater? Well here's a solution for you. Before studying today, I put together a little power snack pack to satisfy both my need to snack while studying and it gives me an extra boost.

Here are some combination ideas.

1) Green Apple slices, cheese cubes, pretzels

2) Green Apple slices, peanut butter (or any nut butter), pretzels

3) Orange slices, mixed nuts, cheese cubes

4) Orange slices, pretzels, boiled eggs

5) Raisins, mixed nuts, boiled eggs

6) Green Apple slices, boiled eggs, mixed nuts

7) orange slices, crackers, cheese

8) Muenster Cheese and Strawberries

9) Banana and Strawberry Peanut Butter Sandwich

10) Granola, Greek Yogurt, any fruit, any nuts

You can mix and match any of these. Get creative. Power snack packs are a great source of fiber, vitamins, and iron. It offers affords you an opportunity to naturally satisfy your body nutritionally and  increase your energy. It also easy to pack before leaving the house. Please feel free to share any of your combinations. 

The Balancing Act

For the past couple of days my mini has been requiring much more attention from me; more than the usual. You see, she just got her twelve month shots, started walking, and her back molars are making their way through her little gums all at the same time. Man, I can only imagine the discomfort she is experiencing. Both internal and external factors of the uncontrollable are taking over her. Yesterday I spent the entire day on the couch nursing her while she slept off and on trying to find peace. Overtime I would lay her down she would instantly wake up crying. And I am not talking about a little whimper. I am talking about a boisterous cry like "Mommy please". As a single stay at home mother it is hard to find time to even workout during the course of the day let alone when my mini is needing more attention than usual. My workout can wait at this moment but I can focus on my nutrition and catch up on gathering recipes for a future meal plan week.

The further and further I am on this journey of fitness and motherhood, I am realizing that finding that balance can be hard. Though one that does not mean you have failed. Yesterday I had a moment wherein I felt like a failure. I did not do nothing... absolutely nothing. I did not clean up, I did not workout, I did not do anything. But then I realized something. Balance is not just accomplishing something but there are times when you are not going to have the able to accomplish some things in the course your day, week, month due to the uncontrollable such as a toddler coming into her milestones and just wanting to be cuddled. The balancing act has been so misconstrued and can cause negative emotions to arise. 

In reality, it is okay if your balancing act becomes a bit wobbly. I took this time to relax and rest myself while being able to comfort my mini in her time of need. I made it a rest day. Tomorrow I will be doing my workout before my mini wakes up. This is how I am able to fit in my workouts. 

Mixed Berry Shake

Mixed Berry Shake

8- 12 oz of unsweetened almond milk 

3 whole strawberries 

A hand full of blueberries 

2 pinches of almonds

1 cup of ice

1 scoop of vanilla shakeology 

Blend all of the ingredients together in a blender. Pour into your favorite cup. Sit back, relax and enjoy your mixed berry shake that has a wide range of nutrients. 

Shakeology is a meal replacement shake that offers you complete nutrition. This shake also features all natural fruits and vegetables that are freeze dried and compressed into a delicious powder. If you are interested please visit www.shakeology.com/jaci3 for more information.

Lead by Example

When I began my health and fitness journey as a team beachbody coach, I was afraid that I wouldn't have time to keep up with the workouts. See I'm a stay at home mom right now and I needed a job that I could do at home. Did I mention that I'm a full time online student as well? So you see my dilemma, right? Here's the thing though. Team beachbody has afforded me the opportunity to not only own my own business at home but also set my own hours. Plus I'm getting paid to do the two things I love most... Workout and dance (I'll explain later).

 This is how I balance a one year old and my fitness. The key thing is to write out a schedule for everyday that week even your meals. This is critical so that you and your mini develop a rhythm. For example, I know everyday my mini is going to wake up around 10:30a. I can wake up at 8a, get my workout done, and handle anything concerning my business. Even if she wakes up before 10:30a, I include her in my workouts with me. She's at an impressionable age and mimics everything so why not include her. Plus it's a great way for me to teach her how to count and make it fun.

This is where leading by example is so profound. My daughter will start exercising even without me during the day. I make the most of it. So if we lead by example others who are afraid to step out and take control of their health will follow. This in turn will make them lead by example and inspire others to do the same. Isn't that amazing? So even though I have taken an interest in my health and fitness, the fact that I can lead by example, inspire others that it is possible to do, and offer people solutions to their goals is such a beautiful thing.

Quiet Time is a Must

I have come to realize the importance of setting aside time for a moment of silence. Sometimes it just feels great to hear the sound of your own thoughts, the rhythm of your breathing or even just the sound of just... NOTHING. In my speech class I remember watching a video on TED talk titled "5 ways to listen Better". The speaker says "that even for just 3 minutes of your day make an effort to just be in silence because it allows your mind a chance to reset". If you are like me, your mind is constantly going. "Oh I gotta do...", "I have to remember to do...", and lately it has been "Oh my gosh I think I missed that deadline, oh wait...". 3 minutes? hum... This video had me wondering if a mental reset will do the trick. So I decided what the heck let's give it a try.

I made a cup of tea, my mini was asleep, and now some quiet time. I did put on some instrumental gospel music and allowed my thoughts to flow onto paper. I had set up a schedule for daily activities, chores, and errands to be done. Eventually I started praying and allowed God to speak to me. I must say it was beautiful. Of course I went over 3 minutes of Quiet time. 3 minutes turned into an hour which was when my mini wake up.

Now for a minimum of 3 minutes I take the time out of my day to reset my mind. A healthy lifestyle goes beyond just fitness and eating healthier. It encompasses mind and spirit as well. So invest in yourself not with money but with time. Just 3 minutes. It'll change your world.

Who says a chocolate shake isn't healthy for you?

So I felt a bit adventurous and wanted to try something new with my vanilla shakeology. I kept having a hankering for chocolate for some reason so I decided "hey let's make a chocolate shake." Unfortunately I didn't have any of the ingredients that they called for on other recipes I found on Pinterest. But then I looked in my cabinet and saw the hot chocolate packet gleaming at me (lol). So I took the following ingredients and blended them together.

- 1 scoop vanilla Shakeology (meal replacement shake)
- 1packet of hot chocolate
- two pinches of sliced almonds
- 8- 12 oz. of almond milk
- a cup of ice

The end result was yummy goodness. It was so delicious and refreshing.

If you are interested in learning more about Shakeology, click on this link: www.shakeology.com/jaci3

8 Snack Ideas for Traveling

So you have been eating healthy for the past two weeks and your family vacation is approaching. Uh Oh! Then you go into panic mode. You begin to think "everything that you have accomplished and started will go down the drain". I am here to tell you that fortunately you will not have to erase what you have accomplished. It just takes some time and a trip to the grocery store before you pull out of your driveway. List below are some Snack ideas for traveling.

1. Apple slices and peanut butter. I would recommend siding the apple only when you are ready to consume it.

2. Peanut Butter Sandwiches. This will last you on the road as well as during your stay to your destination.

3. Bananas, almonds and Peanut Butter. My mentor/ coach actually posted this snack on Facebook and I gave it a try. It is so yummy!

4. Mixed nuts. Having a sandwich bag of mixed nuts to help satisfy the urge of eating chips.

5. Create your own trail mix. Unleash your creative side. You can Incorporate pretzels, Chex cereal, marshmallows, graham crackers, Cheerios, nuts, etc.

6. Banana and peanut Butter sandwich

7. Sweet potato chips. My aunt makes these when she is traveling to reduce her desire for lays barbecue chips. They are actually really good.
- 3 sweet potatoes (sliced very thin)
- olive oil (just to drizzle)
- salt or brown sugar to add some seasoning (I like seasoning salt with a little brown sugar)

Place the thin sweet potato slices on a baking sheet in one layer on parchment paper.  Make sure that every slice has a little bit of olive oil. The oven has to be set on 400. It takes about 20 minutes to bake. Once they are done sprinkle salt or brown sugar on your chips. Then enjoy the yummy goodness.

8. Make your own granola bar.
- rolled oats which is just quick oatmeal (about 3 cups)
- honey
- peanut butter and/or chocolate chips. You can also incorporate dried fruit, nuts, coconut shreds, etc.

Mix desired ingredients in a bowl and put mixture on a baking sheet. Set the oven on 350 for about 15 minutes. Then cut into squares.

Just think outside the box when creating your snacks. You want to still hold your interest in them so you're not regretting your mind and compromise your diet. Which I have done before. Sometimes a bag of chips may look better than the snacks that you bring but just fight the urge. If you are not a fan of peanut butter, you can use any nut butter. Make modifications where needed. Always remember YOU GOT THIS.

It is okay if... 5 Tips for your First Week of Eating Healthy

I remember when I began my eating healthy journey, I was so excited because nutrition was something I always struggled with and honestly I have not 100% conquered. Even though I have been breastfeeding officially for a little over a year now, I would find myself emotionally eating which doesn't hinder your breast milk but it can cause a lack of energy within your body and weight gain to become prevalent. That is one of the beautiful things about breast milk, it will always contain nutrients for your child that are necessary. Though I am not saying eat fast food everyday, but I am also saying do not stress if whether or not your child is being supplied with the right amount of nutrients because he or she is. But that is another blog for another day.

Anyways, on my fitness journey I would hear people say "It is all about diet". So since I wanted to work on losing my post- baby weight gain, I began searching for ways and tools to do so. Meal planning has become my best friend. Once I constructed my meal plan for the week using portion control containers I felt as though I can conquer this thing called dieting. But during the first week of eating healthy, I found myself questioning certain things. I am a person of freedom and I don't like being restricted so I tested the waters for myself.

Here are 5 Tips for your First Week of Eating Healthy:

1. It is okay if you eat more than the portion you are "suppose" to be eating. After day 4, my metabolism skyrocketed. I was counting down for the next meal or snack time. So I decided that I would eat my regular portions first and if I was still hungry I would fix myself a plate that is about half the portions from the first. Usually I will focus on just adding vegetables and whatever meat when I would go for seconds.

2. It is okay if you incorporate more snacks in between meals. Once again my metabolism skyrocketed once I began eating healthy. So I decided to incorporate more snacks in between meals if I was hungry. This actually would cut down on me eating more during the meals and being totally satisfied after eating my portions.

3. Please Please Please... this is a major one. It is okay if you EAT. If you are hungry please eat. The one misconception about dieting is you have to stop eating a meal or rule out certain foods and that is so not true. It is all about what you eat and how much of a particular food you are eating. When you starve your body, it goes into what I call "survival mode" and will store your fat. You do not want fat storage in your body because then your body will store it in places that you do not want like tummy, inner thighs, sides of of your back, need I say more.

4. If you are meal planning, then you know first hand that everyday is basically laid out for you. But it is okay if you swap days and even the foods that you put on your meal plan. Like I share with my clients, please do not take the meal plan and think these are your boundaries. If you feel like eating shrimp instead of chicken for dinner, it is okay if you make that change. It is still protein.

5. It is okay if you slip up. I slipped up during my first couple of days because it was something different. I was the kind of person who would eat things based on my cravings and/ or emotions at the time. I would find myself falling back into the old habit of doing this but it is okay. We are all human. But I picked up the pieces and started from where I left off. Each day I grew stronger to fight those cravings or old back from emotionally eating. So each day you will grow stronger and hold back from those factors that are trying to hold you back. You got this.

In the end, listen to your body and not your cravings. Inputting nutritions into your body is very important. I have been incorporating what is called Shakeology into my meal plan and have noticed a difference as well in the reduction of my cravings. If you are interested in more information about Shakeology, email me and I will get back with you on the details.

I hope these tips have encouraged you to keep going on your eating healthy journey. Please do not hesitate to contact me if you have any questions or just want a one- on- one encouragement... We are in this together.

Clean Eating While Traveling- Day 5

It was bitter sweet today since we were leaving to head back home. I did not get to see some of my other friends since they were working but there is always next time. Before heading on the road we stopped by a restaurant called Stella's. OMG! The food there is really good. Sorry about the messy picture above. I was super hungry since we ate breakfast a little later than usual.

*Breakfast/ Snack #1*
- Bacon, eggs, grits, and wheat toast with strawberry jelly ❤️💛
- banana 💜

*Lunch/ Snack #2*
- Turkey sandwich and an apple 💜❤️💚
- Cheese and fruit bistro box from Starbucks 💜💙💛



*Dinner/ Snack #3*
- Grilled Chicken Salad with vegetable soup ❤️💚💗
- tuna with crackers and grapes ❤️💛💜

Clean Eating While Traveling- Day 4

Today is SHOPPING DAY!!! My daughter just turned one and cannot wear a little over half of her clothing. So my dad and stepmom are taking her shopping. I love shopping for her. Okay so back to the food. I was actually focused on what I was eating this day. Here is what I ate today.

*Breakfast/ Snack #1*
- Instant oatmeal that comes in a bowl already so you don't need any extra tools besides a spoon and a banana 💛💜
- yogurt with granola and mixed berries from chikfila. We stopped by chikfila when we first got to the mall for a pre- shopping snack. 💜💛❤️

*Lunch/ Snack #2*
- grilled chicken nuggets with a side salad from chikfila 💚❤️
- fruit cup from chikfila. I had ordered a fruit cup when we ate at chikfila for lunch so I could have a snack while we were out. 💜

*Dinner/ Snack #3*
- Campbell's chunky chicken noodle soup which also comes in a microwavable cup and a salad 💚❤️💛💗
- Mixed nuts and Tuna with relish ❤️💙💚

Clean Eating While Traveling- Day 3

Day 3 for me was definitely a challenge. A close friend of mine took me and my mini to the Florida aquarium, which is awesome by the way. If you are in the Tampa area it is a great putting for the family. We got to touch string rays and starfish. If we had more time we would have taken a dolphin tour. The aquarium also offers an outside water park for the children as well. Ok back to the topic. Even though Day 3 was a challenge, I was still able to get through it.

*Breakfast/ Snack #1*
- Honey Nut Cheerios with lactaid milk (I am lactose intolerant)💛💙
- yogurt with granola and strawberries ❤️💛💜

*Lunch/ Snack #2*
- Tuna Sub from Subway 💛❤️💚
- Banana and peanuts 💜💗(pink heart= orange)

*Dinner/ Snack #3*
- Mixed greens salad with Salmon from a local restaurant in the area. Sorry I forgot the name of the restaurant. 💚❤️
- chicken salad (I bought a small container from publix) with carrots and ranch ❤️💚

Clean Eating While Traveling- Day 2

Day 2 has arrived and I'm feeling very confident about facing my nutrition throughout the day. So my trip to Public paid off tremendously. Here are today's meals.

*Breakfast and snack #1*

- Vanilla yogurt with granola and grapes ❤️💜💛

- Cheerios with 1% milk 💛

*Lunch and Snack #2*
- Tuna Salad with carrots, tomatoes, cucumbers,  ranch dressing and almonds 💚❤️💙💗(orange)
- Watermelon Bruchetta 💚💜💛
I was super hungry that I forgot to take a picture

*Dinner and snack #3*
- Chicken fried Rice with carrots, mixed vegetables, eggs, broccoli from Pei Wei❤️❤️💚💛
It was so good the night before that we went again for dinner tonight.
- Apple slices 💜

I just realized that I had more carbs today. I am definitely going to make sure I watch out for this. oops. But overall I did pretty good. No junk food, No candy, No soda or juice. Just water throughout the day.

Clean Eating While Traveling- Day 1

Many people freak out when they have finally got into a rhythm with their diet and the moment of truth arrives. Traveling. Some people panic because they will be living in a hotel for a couple of days to a week, trying to figure out what snacks to eat, and even dining out once reaching your destination. I am currently on a trip myself as I am typing this. I was terrified that I may not be able to keep up with my diet and meal plan. So I put my thinking cap on and thought about the world around me. Fortunately I am in a really great location where I could walk to Publix and the hotel provides a refrigerator and microwave. So for you, my friend, that is all you need to be successful. Now if there is not a place in walking distance but is like 5 to 10 minutes away, I would recommend going to do one big shop for how ever long you are staying at your traveling destination.

Day 1-

 Since the drive was only about 3 and a half hours I  just prepared for breakfast and a couple of goodies the night before. So here is a list of traveling goodies that I packed:

*Breakfast and Snack #1*
- Oatmeal with brown sugar and Apple slices 💛💜
- Mixed Nuts (almonds, walnuts, pecans) 💗(using pink for orange)
- carrots 💚
- cheese and crackers 💙💛

*Lunch and Snack #2*
- Apple Pecan grilled chicken salad with the berry vinaigrette 💚💜❤️💗 from Wendy's. Yes, you read that correctly, Wendy's.
- grapes and strawberries 💜

*Dinner and Snack #3*
- Chicken fried rice with eggs, carrots and peppers ❤️❤️💚💛 from Pei Wei
- yogurt and carrots💚❤️

I forgot to mention that I am a breastfeeding mother so my caloric intake is a bit higher than the person who falls in the 1500- 1799 bracket. The color coded hearts are for those who are using portion control containers and/or apart of the 21- day fix health and fitness programs. Though you can still take the above information and apply it to your diet during your travels. If you are interested in more information about the portion control containers and/ or 21- day fix program please feel free to contact me.