Holiday Detox Guide

Ohh, the holiday season. It may be the 'most wonderful time of the year', but with all of the food-centered celebrations and get-togethers, it can also be the most challenging time to maintain a healthy lifestyle.  From gluttonous family recipes, to high-calorie cocktails and food-centered gifts, the holidays can end up negating a lot of the progress you've made throughout the year.  While restricting yourself from enjoying a seasonal treat is not necessary (or encouraged!), there are certainly steps you can take to prevent an evening of high-calorie food from turning into an entire week.  

I wanted to create a detox guide that will replenish your body with WHOLE FOODS, rather than your typical juice cleanse that spikes your blood sugar and creates a desire to eat even MORE.  In order to make the guide super simple and customizable for anyone to follow, there are no specific measurements of the foods listed.  This will help you to eat intuitively and listen to your body's hunger cues.  You may be surprised how quickly you become full when eating slow-digesting protein and high-fiber vegetables at every meal!  The whole-food detox menu is meant to rebalance your blood sugar levels and prevent cravings throughout the day, while also help reduce water retention and bloating; both of which are common side effects to consuming high-carb, high-sodium foods the day before.  

Not only will the detox guide help you understand how to bounce back the day after a holiday splurge, but it will also help you enjoy the holiday without eating to the point of discomfort. Being able to enjoy the foods you love without the guilt or overly stuffed feeling after is an important component to living a healthy lifestyle. I want you to think of this guide as a RESET for your body and mind, that will be achieved through detoxifying the aspects of our lives that aren't allowing us to thrive as much as we could be. Throughout this program, we're going to be refreshing our system, improving our mindset, and re-discovering our power of choice.

This guide is going to help you: 
1)Take control of your eating patterns
2)Prevent a holiday splurge from turning into a holi-week splurge
3) Learn how to de-bloat after a food-centered get-together
4) Reset your body and mind to improve energy and productivity
5) Identify your goals before the new year 
6) Start the new year feeling fresh refreshed and balanced!

So, what’s included?

  • #Healthified holiday recipes that your whole family will enjoy

  • Mindset development to stay in control of your choices throughout the season

  • Game-plan to avoid overeating at holiday parties or food-centered get-togethers

  • Simple detoxifying menu for the day after a holiday splurge

  • Tips on how to de-bloat and increase energy levels post-holiday

  • Year-end reflections to identify opportunities for growth

  • Goal-setting worksheet to start 2019 strong!

Purchase the guide below to stay on track of your goals this holiday season and get a head start on making 2019 your healthiest year yet!

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"Healthified" Fall Recipes Ebook

It's BACK! (And I'm not referring to Pumpkin Spice Lattes ;))

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All-Inspired Wellness brings you their Fall Recipes Ebook with 20 easy-to-make breakfasts, sides, dinners, and even desserts you can enjoy throughout the season! With simple ingredients and flavors that will please even the pickiest eaters, this is finally a cookbook you can get a TON of use out of. These recipes are meant to help you enjoy all of the delicious flavors of fall while still staying on track of your wellness goals.

In this ebook, you'll not only receive nutritious recipes made with 6 ingredients or LESS, but also healthy tips on every page to make the most out of your cooking!  Click below to order yours today! :) 

#FitforFall 8-Week Transformation Challenge

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Happy Sunday everyone!  I am excited to announce that the #FitforFall 8-Week Transformation Challenge starts ONE WEEK FROM TOMORROW (September 25th)!  Fall is an incredibly busy time for most people, so my goal was to make this challenge suitable for anyone's schedule. Instead of weekly one-on-one sessions that can be difficult to find time for, the nutrition coaching and workout programs will be sent to you ONLINE, so you can utilize the tools and motivation any time that works for you!  

 

Below I have outlined everything you'll receive as a part of the 8-Week Transformation Challenge:

  1. Weekly Coaching Videos to help transform your relationship with food and create healthier habits long-term.
  2. Nutrition Guidelines to take the guesswork out of portion sizes and concentrate on macronutrient balance (protein, fats, and carbohydrates). 
  3. Healthy Recipes to help you feel confident in the kitchen and make you fall in love with healthy eating. 
  4. Full-body Workout Program (suitable for all fitness levels) that you can do at the gym or in the comfort of your own home.  
  5. Email Support to answer questions, keep you motivated, and ensure you are as successful as possible reaching your goals!

BONUS: Sign up between now and September 25th and receive a FREE eBook with 14 delicious Healthy Fall Recipes to jumpstart your success!

 

>>How to Register!<<

Visit the link below to secure your spot in the 8-Week Transformation Challenge!  Space is limited because I want to give each participant the support needed to help reach their goals. Feel free to contact allinspiredwellness@gmail.com with any further questions, otherwise I look forward to seeing you NEXT MONDAY to get started!

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 Receive this recipe eBook for FREE when you sign up for the 8-Week #FitforFall Transformation Challenge!

Receive this recipe eBook for FREE when you sign up for the 8-Week #FitforFall Transformation Challenge!

Yoga Poses to Improve Your Posture

Have you ever looked at a candid picture of yourself and were shocked at what you saw? Bad posture has become incredibly prevalent among people of all ages and it can hinder the overall aesthetic you're trying to achieve.  Since our posture tends to get worse each year, it's incredibly important to get ahead of the negative progression early, as it will be more difficult to correct later on. 

Some of the most common causes of bad posture in young adults are sitting for long periods of time, looking down at a cell phone (or laptop screen) frequently, and over-training muscles on the anterior (front) side of the body.  Below are four yoga poses that are effective in strengthening the posterior (back) side of your body and lengthening/stretching the anterior side.  A combination of these will improve your posture by helping you stand tall and prevent slouching.  I like to practice this sequence in the morning when I first wake up (or after long car rides!), holding each pose for about ten breaths.  Try to perform this routine daily for best results, as you will see more immediate changes to your posture the more consistently you practice it. 

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Camel Pose (Ustrasana): This pose improves your posture by stretching the entire front side of your body.  It opens up your abdomen, chest, and hip flexors while correcting a forward-craned neck often caused by cell phone usage.  This pose also strengthens your back muscles in order to help you stand tall. 

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Balancing Table Pose (Dandayamna Bharmanasana): This pose helps to strengthen and lengthen the muscles surrounding your spine.  It also improves balance and core strength to help you stand tall.  Try to envision pulling the extended hand and foot away from one another to enhance the lengthening of your spine.

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Pigeon Pose (Eka Pada Rajakapotasana): This pose stretches the quadriceps, hip-flexors, abdomen, and chest.  It's a great pose for individuals who sit a lot throughout the day and/or have tight hip flexors.  By lengthening the hip flexors, it can relieve lower back pain and improve upright posture.  

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Cobra Pose (Bhujangasana): This pose strengthens your back, glutes, and shoulder muscles that help you stand tall and improve your posture.  It also stretches the anterior muscles of our chest, abdomen, and hip flexors which, when over-trained, can cause sway back and rounded shoulders. 

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I always like to finish my yoga routine with child's pose (balasana).  After lengthening the anterior side of the body, it is always important to also stretch the posterior side.   (Not to mention this may be one of the most relaxing poses imaginable!  Coming in a close second behind savasana ;))

Try these poses out for yourself and with consistent practice, you WILL see significant improvements to your posture and mobility.  It's amazing what a big difference stretching makes in all facets of wellness! 

Check back for more routines in the future or contact Erin below for a customized exercise plan to help reach your goals!

How to Meal Prep on a Budget

When you hear the phrase 'meal prep', what do you think of?  Copious amounts of grilled chicken, sweet potatoes, and brown rice, arranged in perfectly portioned containers?  A monotonous task (and weekly menu) that takes up your entire Sunday?  Luckily, meal prepping does NOT have to be like this (contrary to what you've seen on Instagram).  With the proper technique and recipe selection, it takes little time to prepare delicious, unique weekly meals that help you save money and stay on track with your wellness goals.  Want proof?  See below for details from an All-Inspired Wellness Meal Prep 101 session.  

With only 13 ingredients (pictured above), we prepared 5 days worth of breakfast, lunch, and dinner meals for only $27!!  Selecting from the All-Inspired Wellness recipe index, the client chose a Mediterranean Frittata, Low-Carb Tuna Melts, and Southwestern Chicken Soup to prepare for the week.  The preparation of all three was very simple and took us less that 1.5 hours total!  Each recipe also involved different protein and vegetables to add variety and give her a well-rounded nutrition profile.  

Check out the tips below to make your meal prep as quick and easy as ours:

Meal prep on your least busy day(s) of the week

A lot of people assume that meal prepping has to be done on a Sunday afternoon, however, meal prepping can be done any day of the week! In fact, some people who meal prep later in the week, on a Thursday or Friday, have better success sticking to their nutrition plan over the weekend.  To prepare the recipes above, we spent less than 1.5 hours cooking and only 10 minutes cleaning!  Choose one or two days in the week where you have a little extra time and plan ahead to have your ingredients ready to go. 

Plan before you shop

The night before shopping, make a grocery list composed of only the ingredients in your recipes for the week.  Doing so will decrease your likelihood of deviating from that list, because you know all of the ingredients are enough to get you through the week.  Planning your weekly menu before you're at the grocery store also prevents wasting money.  As you can see from the picture above, preparing ahead helps you select simple ingredients that give you the most nutrient bang for your buck. 

STICK TO YOUR LIST

Thanks to the brilliant minds of junk food marketers, we all have the tendency to spend a little too long in the processed food aisles (especially with kids!).  To avoid this, shop the perimeter of the grocery store and only go into the center aisles for something on your list.  The majority of your shopping cart should be fruits, vegetables, and lean meat, especially if you're buying whole grain starches in bulk (for example quinoa, rolled oats, brown rice).  

Buy in-season (fresh) or frozen produce

Most of the time you can find great deals on in-season produce at your local grocery store or farmer's market.  It can get a little trickier to do so during the winter months, when frozen produce is your better option.  Most fruits and vegetables are frozen at their peak of ripeness so can be even more nutrient dense than their unripe, fresh counterparts.  Though it can be the cheapest option, avoid canned produce, which generally have a lot of added sodium or sugar.

Cut up vegetables the moment you get home, even if you don't have time for the entire meal prep

Vegetables tend to be the number one food item thrown away.  Why?  Because they take more effort to prepare than processed snacks and tend to get lost/forgotten in the refrigerator.  In order to increase your likelihood of actually consuming all the vegetables you purchased, cut them up the second you get home from the grocery store.  It only takes a few minutes to chop and store them for the week, and doing this prevents you from having to wash knives and cutting boards daily.  Once the vegetables are cut up, make sure to put them in the front and center of your refrigerator.  Studies show that we're most likely to choose snacks in our line of eyesight, so doing this will set yourself up for success! 

Utilize crock pots and slow cookers when you're REALLY short on time

It only takes an extra 5 minutes in the morning to throw some meat into the slow-cooker.  If you've previously prepped your veggies and whole grain starches for the week, you can come home from work and whip a meal together in no time.  My favorite quick and easy recipe is putting a jar of salsa in the crock pot with any sort of shreddable meat (pork, lean beef, or chicken breast).  If you do this in the morning, you will come home to tender, flavorful meat you can easily make into a meal with tortillas (whole grain or lettuce wraps), Greek yogurt (instead of sour cream) and sliced avocado.  Simple and delicious!

Invest in high quality Tupperware for safe re-heating

Sure, the higher quality containers may cost you a couple extra dollars, but they'll last a lot longer than the cheap ones (goodbye easily torn lids that make you feel like the hulk!).  It's important to look for containers that are BPA free and microwave safe if you're going to be heating food inside them.  Even though these are a lot safer than the generic, flimsy alternatives, glass containers are your best option in preventing chemicals from leaching into your food.

Prep foods you actually enjoy 

One of the most common reasons people give up on meal prepping is because they're cooking healthy, yet BORING dishes week after week.  If you eat the same flavorless meal every day, you're likely to say 'screw it' and order out (costing more money AND calories).  To keep your taste-buds interested, prepare simple recipes with ingredients you already enjoy.  Pasta-lover?  Make zucchini lasagna or meaty marinara with spaghetti squash.  Pizza-lover?  Try cauliflower crust or portobello mushroom caps for a base.  

Eating healthy can be as simple as making substitutions to consume more nutrients and help you feel better daily.  To take the guess-work out of meal prepping, book a session of Meal Prep 101 and try it out for yourself.  With All-Inspired Wellness's wide variety of recipes, there are meal options for everyone to enjoy.  You'll be surprised how much easier your life can become when you have simple, healthy meals for every day of the week!

 

 
 

100-Calorie Protein Cheesecake

When it comes to weight loss, the first food people tend to cut out of their diets is dessert. However, if you have a huge sweet tooth like me, eliminating dessert completely will make you feel deprived and crave sweets even more!  A better idea is to prepare desserts with ingredients that are nutrient-dense, which eliminates (or minimizes) the empty calories that can cause weight gain.  With nutrient-dense ingredients, healthy desserts make you feel full and satisfied, aiding in your weight loss attempts versus sabotaging them.  

One of my favorite desserts to 'healthify' is cheesecake.  This recipe is so versatile you can tweak it to satisfy any craving.  Needing dessert in the fall?  Pumpkin cheesecake.  Winter? Gingerbread or peppermint cheesecake.  Summer?  Any fruit you can imagine!  With around 100 calories and 16 grams of protein per serving, you can eat this cheesecake all year round with ZERO GUILT.  

This brings me to the flavor I could eat all day, every day: MOCHA.  Combining the rich flavors of chocolate and coffee, this cheesecake is the perfect afternoon pick-me-up that is more satisfying than any drink you can buy at Starbuck's.   Check out the recipe below and stay tuned for more 'healthified' desserts from All-Inspired Wellness!

Mocha Protein Cheesecake

Ingredients: (makes 8 servings)

Eggs | 2 whole

Plain, nonfat Greek yogurt | 1 1/4 cups

Nonfat cream cheese | 12 ounces, softened

Vanilla extract | 1 teaspoon

Black coffee, cold | 1/4 cup

Protein powder of choice (chocolate flavor encouraged) | 1/2 cup

Optional: Walden Farms Chocolate Syrup to drizzle on top, around 1/2 cup

Directions: 

Preheat oven to 325 degrees.  Using an electric mixer on low, blend eggs, yogurt, and softened cream cheese until smooth.  Add vanilla extract, black coffee, and protein powder.  Continue blending on low speed until all ingredients are evenly incorporated. Lightly spritz a 6" springform pan with non-stick cooking spray and pour batter into pan. Bake in preheated oven for 25 minutes, then lower the temperature to 200 degrees and continue cooking for an additional hour.  Let cool in the refrigerator at least one hour (if you can wait that long) for optimal slicing.  Once cooled, top with sugar-free chocolate syrup (optional) and dig in! 

Nutrition Facts per slice: (varies depending on protein powder)

Calories: 110

Fat (g): 1.5

Carbs (g): 8.6

Protein (g): 16 

Customize this recipe by using 1/4 cup low-fat milk in the place of coffee and any flavor protein powder you desire! 

 

Want to learn other recipes that taste great and help you lose weight?  All-Inspired Wellness offers group and individual nutrition packages to help you reach your wellness goals.  Visit our contact page to schedule your FREE breakthrough session and learn more!

  

Recipe adapted from Built Lean.

How to Make Every Workout Count

You've probably heard the phrase "You can't out-train a poor diet".  While everyone has their own opinion on what a "poor diet" looks like, the concept remains: no matter how many hours you spend at the gym, you will not achieve your dream body without fueling yourself properly.  Learning how and when to eat to optimize muscle recovery and fat loss, however, can be pretty complex. 

First, let's look at the numbers and see how easy it can be to "out-eat" a good workout. 

 full visual found on www.skinnymom.com

full visual found on www.skinnymom.com

Do these numbers surprise you?  How about knowing that just 1 medium order of boneless wings would require running at least 10 MILES to burn off?? As you can see, it takes our bodies a heck of a lot longer to utilize calories than it does to consume them.  

However, we also want to focus on the quality of the food we consume, since body composition is much more elaborate than simply comparing calories in vs. calories out.  Think of the last time you ate something calorie dense that had little nutritional value.  If you are unsure, here are some of the symptoms you may have experienced: sluggishness for hours after eating, bloating or GI discomfort, lack of motivation to workout, and cravings for junk food later in the day.  If you're experiencing one or more of these symptoms on a daily basis, you cannot achieve your full potential of wellness and your workouts are more than likely suffering.  The diagram below illustrates the vicious cycle of eating poorly and how that affects our workouts, mood, and motivation for reaching our goals. 

 

A lot of times we don't know how good we are capable of feeling until we adopt a consistent healthy eating routine that makes us feel GREAT every day.   In doing so, we need to focus on the quality of the calories as well, not just the number.  Once you start fueling your body properly with a balanced amount of protein, carbohydrates, and fat, you will be able to push yourself harder in workouts, feel more energized throughout the day, and finally see the results you've been looking for.  

In order to maximize your results from exercising, it is important to not only focus on what you eat, but when you eat.  A lot of diet trends will tell you to eat every 2-3 hours to prevent hunger.  While this works great for some individuals, others may actually experience weight gain, since eating frequently can lead to consuming more calories total throughout the day.  A more effective way to time your meals/snacks is through intuitive eating, listening to your body and only eating when you're hungry.  This comes with one exception: eating after workouts.  Exercising can actually decrease hunger (another benefit!) by regulating the hormones that affect your appetite.  However, whether you feel hungry after a workout or not, it is incredibly important to eat within an hour of finishing your workout to prevent muscle breakdown, promote muscle recovery, and increase fat loss.  

As you can see, there are a lot of components to keep in mind when eating well and maximizing your results from exercise.  Filtering through all of the conflicting "health tips" and fad diets online can be confusing and a waste of time.  An ideal balance of carbohydrates, protein, and fat consumption is different for every person, which is why most cookie-cutter diet programs are not effective long-term.   This is also why it is so essential to talk to a wellness professional to discover an eating routine that will optimize your muscle recovery, fat loss, and make every workout count.  At All-Inspired Wellness, we will develop a plan that works best for you, providing results you see and feel immediately, but that also last for years to come.  Are you All-In?

 

 

The Secret to Making a New Year's Resolution that Lasts

Did you know that only 8% of people are estimated to stick to their New Year's resolutions throughout the year?  What's their secret?  We all seem to have the same level of post-holiday drive come January 1st, yet statistics show that most of us are likely to fail.  So, what factors make that drive slow down or halt completely?  What kind of resolutions set us up for success?  Let's take a look at the potential setbacks of goal-setting and how to overcome them all year long. 

Steer clear of 'avoidance goals'.  These seem to be the most common goals we hear in the health industry; things like "I won't buy fast food" or "I'm not going to eat any desserts".  As perfect as they may seem, these types of goals essentially beckon failure.  You're restricting yourself from the habits you're most drawn to without any plan or knowledge on how to do so.  It's like being at a store as a child and seeing a "Don't Touch" sign.  You probably thought about touching it the rest of your time there, or DID just because you knew you shouldn't.  Resolutions should not provoke an act of defiance or feel like a punishment.  They should revolve around behaviors that make you feel better every day.

Set a behavior goal, not an outcome goal.  Unsurprisingly, the most common New Year's resolution in 2015 was to lose weight.  Sounds easy enough, right?  If you don't identify how you're going to lose weight, chances are you will not have long-term success.  Instead, think about a behavior that would help you lose weight.  If you eat out a lot, you might be tempted to make your goal "To stop going out to eat" (again, an avoidance goal).  Is that realistic, though, never eating at a restaurant the entire year?  Probably not.  What IS a realistic goal, however, is something like "Make at least four dinners at home each week".  Not only is that a behavior (rather than an outcome) goal, but it's also specific, which provides you direction so you're more likely to succeed.  

When obstacles arise, believe in yourself.  You may have heard the phrase, "Whether you believe you can or believe you can't, you're right".  As blunt as that is, it could not be more true!  According to research done at Stanford University, each individual controls his or her own willpower.  Negative self-talk and a discouraged mindset can sabotage your efforts.  At the same time, the more often you tell yourself you CAN, the more likely you will.  A major key to adopting new habits is overcoming obstacles.  The more you can stay positive and refocus after those challenges occur, the more likely you are to be within that successful 8%.  

You have as much willpower as you think you have, essentially. Which means that on some level, your journey toward self-improvement will be a self-fulfilling prophecy.
— Dan Diamond, Forbes contributor

Lastly, I always recommend setting a goal with another person or spending time with someone who has already achieved that goal.  The success that a strong support network brings is the main reason I created couples, family, and team packages for All-Inspired Wellness.  If you see someone else succeed at a similar goal, it feels more doable and strengthens your willpower in thinking, "If they can do it, I can do it". Whether your support network is a friend, a spouse, or your health coach, find someone who will provide you with encouragement and guidance throughout your journey.   

To learn more about how All-Inspired Wellness will help you reach your goals, click here.  

Ready to schedule your FREE breakthrough consultation?