Category Archives: healthy

paleo ice cream

Dairy Free Paleo Ice Cream

Paleo Ice Cream with out any dairy that doesn’t require a machine to make?  You bet and it is legit Ice Cream. I made this on Facebook Live (go watch it here).

Paleo Ice Cream Base Recipe

1/2 cup coconut milk (the canned full fat)
1 egg white
1 tbsp honey or any sweetener you like

Add the honey to the milk and microwave for 30 sec – give it a stir and blend it. Whisk/froth up the egg white until it is light and frothy, add that to your milk mixture.

Strawberry
5-6 frozen or frozen strawberries
1-2 tsp water
Blend until it has liquified
Add in 1/4 cup of sweetener (optional)

Add that to your coconut milk, blend well – pop it in the freezer. It needs at least 90 mins to set.

Chocolate

1/3 cup of dark chocolate or dairy free
Melt it in 15 sec intervals in the microwave- mix really well, pop it in again for 15 sec. You don’t want it to scorch. Let it cool for a minute before you add it to your milk mixture.
You can use cocoa powder – start with 1 tbsp. You will need to add some sweetener (about 1 tbsp) if you go with cocoa powder. Blend well, pop it in the freezer!

Other flavor options:

  • coconut lime and add in shredded coconut
  • coffee
  • raspberry
  • coconut
  • pineapple
  • orange (made with orange extract)
  • vanilla (use sugar free vanilla syrup)
  • chocolate almond

Get creative with your taste buds… and don’t forget to include your kids in the creation!!!

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The Mediterranean Diet

Doctors Review: The Mediterranean Diet

The Mediterranean diet focuses on mostly sound principles of healthy, natural foods. The majority of its influence comes from the area where it is based and the normal diet of people around the Mediterranean… thus the name.

Benefits of The Mediterranean Diet

There has been lots of research about the Mediterranean Diet and the foods associated to it as a whole and individually. The diet has been associated with a lower levels of LDL cholesterol — the “lousy” cholesterol that’s associated to deposits building up and clogging your arteries.

The Mediterranean diet has also been linked to reduced incidences of:

  • Parkinson’s
  • Alzheimer’s
  • Breast cancer

“Let your food be thy medicine.”

When you eat great, healthy, non-processed food… you get health benefits.

The Mediterranean diet emphasizes:

  • Pant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
  • Healthy fats such as olive oil and canola oil
  • Herbs and spices instead of salt to flavor foods
  • Limiting red meat consumption
  • Eating fish and poultry at least twice a week

Fruits, vegetables, nuts and grains

The Mediterranean diet traditionally includes fruits, vegetables, pasta and rice.

Grains in the Mediterranean region are typically whole grain containing very few unhealthy trans fats, and bread is an important part of the diet there. People in the region eat bread plain or dipped in olive oil, not with butter or margarines.

Nuts are high in fat. Approximately 80 percent of calories in nuts come from fat. The best part is that the fat in nuts is not saturated.

Healthy fats

The Mediterranean diet focuses on healthy fats and excludes the majority of saturated fats and hydrogenated oils which are major contributors to heart disease.

Olive oil as the primary source of fat. Olive oil provides monounsaturated fat that can help reduce LDL cholesterol levels. The Extra virgin, cold pressed is by far the best choice when it comes to Olive Oil.

Omega-3 fatty acids found in nuts and fatty fish have very impressive health benefits. Omega 3 fatty acids  lower triglycerides, decrease blood clotting, decreased sudden heart attack, improve the health of your blood vessels, and help moderate blood pressure.

Fish is a big part of the Mediterranean Diet most noteworthy is the type of fish and the availability of fresh fish is amazing in the region.

Wine

The Mediterranean diet includes a moderate amount of wine (almost always red wine).  Moderate consumption means no more than 5 ounces for women and 10 ounces for men per day, so consider the amount before you think, Wine is OK”.

My Takeaways…

The Mediterranean diet is a pretty decent choice for focusing a healthy diet. People that adopt the Mediterranean diet are using more natural foods that are fresh and this could be the simple reason for the health benefits.  Your focus on processed and packaged foods is eliminated.

If this were a diet that I was going to adopt for myself I would make some subtle changes to make it even better.

  • Limit fruit to one serving per day.
  • Swap out olive oil with avocado oil.
  • Way less focus on the bread.
  • Increase lean red meat to once a week.
  • No wine.

What Do You Think?

Have you tried the Mediterranean Diet? Did you like it? Are you doing it now? Would you do it?
Let me know. I would love to hear what you think and your take on it.

Leave a comment below!!

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living a balanced life

5 Ways To Living A More Balanced Life

Living a balanced life is the goal for a lot of people.

Creating a work-life balance can be tough. It is very hard to find the delicate balance between a happy boss and happy home life. There are a few things that you should do both at work and at home to create a balanced life.

Because this is such an important topic, it has been covered by groups like Mental Health America, Web M.D., Forbes, and Business News Daily. Instead of sending you all over the Internet to try and find some tips to help you manage your time and create a work-life balance we’ve combined them into five tips that you can create a more balanced life both at home and at work.

Living A Balanced Life

  1. Create a Routine

One of the best routine tools to use at work is to make a list of tasks based on priority. Prioritizing your work allows you to get the most important things done and using a checklist allows you to see what you have achieved during the day. Having a daily routine will make you less stressed about what you will do each day at work.

Routines are great for home as well. They let everyone know what’s going on and when. However, sometimes you need downtime too. Don’t be afraid to allow yourself and your family some downtime. You can even put it on the calendar if you want to. Scheduling in downtime for you and your family is a great way to make sure you all are able to relax and bond together.

  1. Telecommute

If you can telecommute to work especially on days where you are sick, your children are sick, or the commute will be extra-long due to weather or outside circumstances. Telecommuting is a great way to provide your employer with what they need while giving you some breathing room.

  1. Learn to Say No

Many of us think we don’t have the ability to say no at work. This results in taking on too many tasks, working overtime, and being stressed about not being able to get everything done. If there’s a job you know, you won’t be able to get done or that you are not suited for say no. You may be surprised at how well this is received by your employer.

It is important to learn how to say no to social events and home life events that will be too taxing as well. Maybe you have social obligations that are just too draining, or don’t allow you enough time with your family in the evenings. Cutting these out will help you find balance.

  1. Learn Your Employer’s Policies

Learning leave, vacation, sick, and disability policies are paramount. Also, learn what telecommunication systems your company has in place. If there aren’t any, you may need to ask. This will alleviate any stress if you need to use vacation or sick days or if you need to telecommute.

If you have children, learn their school’s policies too. Knowing the procedure for turning in sick notes, calling out for the day, or showing up late is going to save a lot of headache for both you and them!

  1. Communicate

Let your employer know what’s going on. Let them know where you’re at on individual projects, if you’re going to be on time ahead of deadline or behind on schedule. Communicating these vital elements to your employer will alleviate stress on the job.

At home, communication is essential. This is even more so if there are a marriage and kids at home. Make sure you are letting everyone know what is going on with you. In addition, you need to know what is going on with everyone else.

Set a family meeting once a week to discuss upcoming events, stress points, things that may need planning and other elements of life that could cause stress if not well planned. This simple act will aid in your ability to find that balance between work and home.

These five steps will help you find some balance in your busy life. What are some ways that you have found a balance between work and home that weren’t on our list?

 

Remember one of the most important parts of living a balanced life is maintaining your health and fitness level. Need help doing that? Just click the picture below and join my free Burn Fat, Get Fit Get Lean Guide.

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Zesty Zoodle Salad…Say Goodbye To Boring Salad Forever!

Zesty Zoodle Salad is one of my goto choices for getting more veggies in my diet that goes beyond boring old carrots or greens or zuchinni.

There is no room in this world for boring, bland salads. With so may amazing taste options, you should NEVER settle for less than awesome!

Awesome like this Zesty Zoodle Salad. Oh my goodness this is a great one!

INGREDIENTS

1-2 large zucchini, spiralized
1/2 red bell pepper or 3 mini red peppers, chopped
1/2 cup shredded red cabbage
cup chopped cucumber
1/2 cup shredded carrots
1/3 cup chopped red onion

Zesty Zoodle Salad Dressing

  • Tablespoons apple cider vinegar 
  • 1/4 cup avocado oil or extra virgin olive oil
  • 1/2 teaspoon sea salt
  • teaspoon brown or dijon mustard
  • 1/2 teaspoon Italian seasoning (mixed herbs)
  • teaspoon sweetener
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon pepper

Directions

  1.  Add zucchini, bell pepper, red cabbage, cucumber and red onion into a large salad bowl.
  2. In a measuring cup whisk together the dressing ingredients.
  3. Pour dressing over salad and toss to combine. Taste and add additional salt and pepper if needed.
  4. Get creative with add in’s: shrimp, olives, tomatoes

Zesty Zoodle Salad

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10 Fitness Tips For Beginners

10 Fitness Tips For Beginners are solid steps for you if you’re just starting out on your new fitness journey. These tips are also great if you’ve been away from health and fitness for awhile and you’re just getting going again.

Always consult a medical professional before starting any new fitness program to make sure you’re ready for it. The best way to adopt a new fitness focused lifestyle is to find a program you like and stick with it!

10 Fitness Tips For Beginners

  1. Make Your Workout Worth It

If you want to get the most out of your workout, you need to remember that around 80% of the results that you get from your workout actually come from just 20% of your workout.

That means that in an hour’s session, only 12 minutes of the workout will contribute to the bulk of your results. You need to make those minutes really count. Use compound movements that work more than one muscle group at a time to really make the most of your time.

  1. Remember To Eat Healthy

Any body shaping goals can only be achieved by eating a healthy diet. If you’re going to the gym so that you can go home and eat a double triple cheeseburger with a 2-person serving of French fries, you won’t do your body any favors.

You should make sure that you eat in moderation, and remember that if you’re burning off more calories, you will need to eat that little bit more so that you have enough energy. Balance your nutrition and avoid faddy diets.

  1. Change Your Eating Habits

You need to make sure that you eat properly as well as eating healthily. Eating properly includes eating at the right times of the day. Skipping breakfast is a really bad idea and you shouldn’t eat too late in the evening either. Speak to a personal trainer about what would work for you so that you can achieve your goals.

  1. Plan Out Your Routine

To make sure that you know just when you’re going to be working out and when you can look forward to some downtime, you really should come up with a plan. Remember to include rest days and be realistic about how much time you can make free.

Remember to stick to your schedule as much as possible so that you don’t slide into the habit of skipping the gym and make your targets achievable.

  1. Make A 100% Commitment

You need to remember that your body transformation needs complete dedication from you. You can’t skip a day or two here and there, because you feel as though you deserve it. Plan when your rest day will be and stick to that. Even if you have a vacation planned, check out the local gym, and make sure to take an hour out of each day to continue to work out. Keep up with the healthy eating too.

  1. Don’t Let Preconceptions Put You Off

It’s easy to look at a female bodybuilder and suddenly panic if you’re a woman who is trying to lose weight and develop a petite and slender figure.

The reality is that it is virtually impossible for women to bulk like that; it requires a particular plan and effort. If you stick to a plan that your personal trainer has given you, you won’t go wrong.

  1. Keep It Simple 

You should remember that you are only starting out with fitness. In order to avoid injury and to avoid putting yourself off continuing with your training, you should make sure that you familiarize yourself with the basics first.

Start off with some shorter sessions and then expand your workout as you become more confident and as your fitness, levels start to rise.

  1. Prepare For Your New Routine

Make sure that you make yourself available to workout and have a rough plan of how you would like your workout to go. You need to come up with some realistic goals too, so if you want to have 6-pack abs, aim to achieve some muscle definition within 6 months or if you would like to lose 2 stone, make sure that the timeframe that you set yourself is achievable. If you don’t know what your targets are, no personal trainer will be able to help you.

  1. Remember Cardio

So you want to get 6-pack abs, bulging biceps, and strong legs? You can’t get those things by just lifting weights. You must remember that while you’re working out, you should fit in a good amount of cardio.

If you’re already carrying excess weight, you need to make sure that you burn off the fat by doing cardio combined with resistance training and the muscle will start to show through while the fat gets burned away properly.

  1. Use A Visual Inspiration

It is very helpful to have a visual inspiration to keep you motivated to lose weight. Try performing a Google image search to find photos of people who have a body shape and size similar to your own ideals.

Print out the image or images and display these where you will see them all the time, for example near your work desk, on your car dashboard or on the fridge. This will ensure that you have a visual goal that will keep you motivated every single day!

Next Steps

Follow these easy 10 Fitness Tips For Beginners and you’ll be on your way to a great new you!

If you’re looking for a fitness program to try, take a look at any of the programs available here, or to take a test drive, click the picture below and sign up for my free guide.

 

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mother's day

Mother’s Day: A DAY? WHAT WAS THAT?

Happy post Mother’s Day!

The best part of my life is being a Mom! Without a doubt… owner, operator, coach, trainer, motivator, doctor… there isn’t a title I could live without except, MOM. That is the most important title I have and the one I love more than any other.

Yesterday, Mother’s Day 2017. Oh the build up… the hype, the sales, the promises, the cards, the flowers, the breakfast, lunch, dinners and more! An amazing day… WHAT, A DAY??

A DAY?? THAT’S ALL WE GET? ONE FREAKING DAY?

Presidents get a day and there’s only been 45 of them.
July 4th gets a day.

Teachers get a week and they only play teacher for 8 hours a day with weekends, holidays and summers off.

Mother’s Day should be a month long celebration, with a massive one week build up and a day that every mom get’s everything they want for free.

Think… Thanksgiving, or Christmas. Massive build up for one day.

Don’t Mother’s deserve the same?

OK… rant over. I actually have some stuff to talk about here…

Mother’s Day can be a tough one for a lot of women. A lot of us spend some of the day reflecting on the moms that we’ve lost. (Especially if they were gone too soon).

I lost my Mom on my 20th birthday. Yes, actually on my 20th birthday.

There are so many things that happen daily, that I wish my Mom was here for. She never got to see me be a mom… I think she’d like what she would see though. There is a whole lot of her in my ‘mothering’.

My Mom passed early because of poor health. It has been a driver for me for the last 20+ years.

Your family wants to celebrate a lot of Mother’s Days with your.

Carrying 20 extra pounds increases your health risks – that is just science. Risky behaviors do the same.

Your family wants you around for a long time, trust me.

You want to be here for them.

Make that a part of your WHY to be healthy and stay healthy.

It’s not a punishment to be disciplined with your eating and exercise. It’s just what you do to maintain good health and longevity.

mother's day

Making sure you have lots of Mother’s Day celebrations ahead is pretty easy…

Do you even have a routine or just make things up as you go along?  Winging it…that’s where things go sideways. You can’t have a goal without a plan.

Life is crazy right?!

Things change daily, kids get sick from school, family issues happen, work is chaos, car breaks down, you get injured…etc etc etc…so how do you plan around that?

You have systems in place that allow flexibility.  You can have routines in place which give you a path to follow. Almost always the best paths are the ones that other’s have walked before you showing the easier, more successful route.  Those paths and systems make for at least 80% of the results you are seeking in everything you do in life. 

Otherwise you’ll do what most people do; achieve just a small percentage of what they say they want.

mother's day healthy living

What do I mean by routines and systems?

  • scheduling priorites
  • days you are working out on
  • food prep day
  • shopping days
  • family activities
  • the time you wake up (Pro tip: get up 30 minutes earlier)
  • when bed time is roughly (Pro tip: go to bed 30 minutes earlier)
  • social activities

“But, Carrie, I don’t want to live my life out of a daily planner”.  If that’s your first thought then you are basically saying that you don’t really want to achieve the goals you claim you do. You are making it up each and every morning you will be making your choices and decisions out reaction, out of immediacy and hurry which leads to living in stress rather than within priorities, purpose, intent and time.

Everything that is successful around us was built on a system. Everyone who is successful has systems in their life making things easier, more efficient, faster and flexible.

mother's day

Need some motivation?

You might think that you don’t have the motivation to take on a healthy lifestyle change… but you do.
Give yourself more credit than that. Use whatever you need to get you started.  Look at your kids or your family, that is motivation to do better!!!
You are a role model to someone.

Plan and prepare don’t just try to wing it, it does’t work like that.

Make small changes everyday.

I have programs that pretty much fit every lifestyle, need and situation. Not knowing what to do is an excuse… the Internet is full of information. Having a plan or a system is easy… choosing the right one for you may be a little harder.

Commit to better, that’s where you start.

Take this for a test drive… It’s free and actually teaches you everything you need to know about weight loss, health improvement and success:

Subscribe to get my free, “Burn Fat, Get Fit, Get Lean Guide”.
It’s free… it teaches you how to lose weight properly, it shows you what it takes with examples and suggestions for changing your life and there is NO RISK at all.

I have two VIP spots open right now. 
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Why do my VIP spots close so quick? Targeted, personalized, customized plans that get you results.

People who come through my VIP plans can fully expect to cut their weight loss goal time in half.

Email me now if you are interested in losing weight, getting rid of fat, improving your health and doing it faster than you think you can with success!

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6 tips to making meal prep a breeze

6 Tips To Make Meal Prep A Breeze

Meal prep is what will you set you apart from the rest of the world when it comes to making the time to prioritize health and fitness in your life. The 6 tips will be game changers for you if you struggle with time!

Time is always everyone’s big struggle. “If I only had more time.” Sorry about your luck, but everyone from the corporate executive to the mom with four kids to the single twenty something grad student all share the exact same amount of time.

It’s not more time we need…it’s making the most of the time we have and one of the best ways to do that is to schedule it.

Yes, schedule your health and fitness time. Let’s face it, if your health sucks, so does everything else in your life. Maybe not today, probably not tomorrow, but ignore your health long enough and everything else will go with it.

Time for making healthy meals is one of the areas that my clients always find challenging when we start together and with a few simple tips, they become time shifters!

Meal Prep Tips: 6 tips to make meal prep a breeze!

  1. Schedule The Time
    There are two times you need to schedule. In the evenings to prepare lunch, breakfast and snacks for the next day. A block of time on Saturday or Sunday (or whenever you enjoy a day off) to batch prepare food. You won’t need more than 20 minutes an evening or 2 hours on your free day.
  2. Design A Menu
    For me this was HUGE! I lay out in menu form what my families meals will look like for the coming week. (I actually do two weeks at time). This guides me for my shopping needs, my batch prep time and saves a lot of time and ‘last minute mistakes’, “There’s nothing to eat”
    There’s always something to eat when you plan it, make it, prepare it.
  3. Storage
    Don’t overlook this super simple fact of life. Having the proper storage containers makes EVERYTHING about meal prep easier. From portion size, to convenience, having great storage containers that can go from the fridge/freezer to the microwave and be your plate saves time and
    money!
    I use the “FitPakcer – Meal Prep Containers” pictured on the left and centre [AF]. There are lots of different options available.6 tips to making meal prep a breeze Fitpacker
  4. Pre-Packaged Healthy Foods Can Help
    Pre-cut vegetables, microwave veggies, rice, pre-cooked chicken, turkey…all of these can come in handy and really cut down on prep time. But, make sure you read the labels. You want just the pure food that is on the label with minimal additives and preservative and NO ADDED SUGAR!
  5. Shop Smart
    Foods and supplies that can be bought in bulk are the way to go, but you can’t always do that with fresh foods and you need to buy a couple of time per week. I shop for bulk items whenever I can so that my quick trips to the grocery store are just that.
    Make a list and stick to it that is designed from your menu. This will save you time and money.
  6. Make It A Family Affair
    I involve my kids and my husband in our meal planning and the prep. The kids love having input into what the menu will be for supper and for their lunches and the extra hands on batch prep days makes for less time in the kitchen and more time for play and fun!

I guarantee when you use these 6 tips to make meal prep a breeze you will save time and money and it won’t take long before it becomes fast and second nature!

Do you use any of these tips already?  Let me know how it works for you and what other tips and tricks you use to stay pin track.

If you haven’t used any of these, try it and let me know how much of a game changer it is for you!