BRING ON THE BEST IN 2016

 

 

Gretchen Rubin's new book Better than Before, highlights how habits are formed differently for different personality types. I'm looking forward to learning how my personality traits tell me about how or why I model certain habits. I'm motivated to learn more about myself to keep me stay on track towards a personal and healthy lifestyle. I'm hoping to gain tools from this book so I can improve my own quality of life and others around me in 2016.

 

I've decided to take the next step and joined a 30-Day Accountability Group, where we will be committed to eating clean, exercise and personal development, but also focus on other small habit changes to improve our lives. There will be a daily assignment and check-in that will provide:

• Daily accountability and accountability partners
• Menu planning resources
• Recipe suggestions
• Using a "blast start" to get going
• Information on scheduling to create good habits
• Insight into your habit-forming personality type
  
  COME & JOIN ME!
   

  

  
  

 

BONUS: The first TEN people that sign-up for BRING ON THE BEST accountability group with a challenge pack purchase will be eligible for either a Better than Before book or a journal from me (pictured here). I just ordered my journal and I’m looking forward to filling it out! I admit that I have lots of habits that I want to change in 2016! I can tell already that 2016 is going to be a great year!

 Books are also available on Amazon:

• Better than Before
• Better than Before Day-by-Day Journal
  

Apply Here!

Pumpkin Protein Muffins

I don't know about you, but I love EVERYTHING pumpkin. I saw this recipe and had to share because they are perfect for Fall! These healthy pumpkin protein muffins look delicious and I'm looking forward to trying them out this weekend.

Try them out and tell me what you think!

Total Time: 28 min.
Prep Time: 10 min.
Cooking Time: 18 min.
Yield: 12 servings, 1 muffin each

Ingredients:
1 large egg
1 large egg white
1/4 cup pure pumpkin puree
1 large banana, cut into chunks
1/2 cup all-natural almond butter
1/4 cup pure maple syrup
2 scoops of Whey Protein Powder, Vanilla flavor, or equivalent
1/2 tsp. baking powder
1/2 tsp. ground cinnamon
1/4 tsp. sea salt (or Himalayan salt)
1 dash ground nutmeg

Preparation:
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by lining with muffin papers or coating with spray.
3. Place egg, egg white, pumpkin puree, banana, almond butter, and maple syrup in blender; cover. Blend for 30 seconds.
4. Add Protein Powder, baking powder, cinnamon, salt, and nutmeg; cover. Blend until smooth.
5. Divide batter evenly among prepared muffin cups.
6. Bake 16 to 18 minutes, or until golden brown and tester inserted into the center comes out clean.
7. Transfer muffins to rack; cool.
 

What is PiYO?

What is PiYo?

PiYo is the new low impact workout by Chalene Johnson. It is a mix between Pilates and Yoga, but at a faster tempo. I just did my 1st PiYo workout yesterday and LOVED it!!! I was thinking I wouldn't sweat and I'd be doing a lot of "stretching", but I was wrong! I was more relaxed and it felt AH-MAZING!!! Check it out here!

PiYo is the lastest low-impact breakthrough fitness program that gets you high intensity results! This 60-day program combines muscle-sculpting and core-toning benefits of Pilates with strength and toning benefits of yoga. PiYo speeds everything up with dynamic flowing sequences to deliever some serious cardio and calorie burn at the same time it lengthens, tones, and increases flexibility-all in each workout! No weights! No Jumps. Just amazing results!

• LOW IMPACT
• NO JUMPING
• 25-45 MINUTE WORKOUTS
• 6 DAYS/WEEK
• 60 DAY PROGRAM
• NO EQUIPMENT NEEDED

Join us doing PIYO in my next Accountability Group!
Would you benefit from support, motivation & accountability of a private online group with others & with ME as your free coach? Learn about clean eating, meal planning, get healthy recipes, tips & more! Apply below to join!

Apply Here!



CLEAN EATING 101

What is clean eating?

Eat Clean Principles

1. Eat more. Eat 5-6 small meals each day, spaced 2.5 - 3 hours apart.  Protein and complex carb at each meal with a big glass of water!

2. Eat breakfast everyday, within an hour of rising.

3. Make your last meal 3 hours before bed.

4. Eat a combination of lean protein and complex carbohydrates at each meal.

5. Eat sufficient healthy fats every day.

6. Drink 1/2 your body weight in ounces of water each day.  Add some lemon, limes, cucumbers or orange slices for extra flavor!

7. Carry a cooler packed with clean foods & snacks each day.

8. Depend on fresh fruit and vegetables for fiber, vitamins, nutrients and enzymes.

9. Adhere to proper portion sizes (see below).

10. Eat only foods that have not been overly processed, or that contain artificial additives (sweeteners, colors, preservatives, etc.), saturated and trans fats. 

READ THE INGREDIENTS LABEL!  

 

What to Avoid:

• Avoid all over-processed foods, particularly white flour and sugar
• Avoid all chemically charge foods
• Avoid foods containing preservatives
• Avoid artificial sugars
• Avoid artificial foods such as processed cheese slices
• Avoid saturated and trans fats
• Avoid sugar loaded beverages, including sodas and juices
• Avoid or do your best to limit alcohol intake.
• Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods
• Avoid super sizing your meals
• AVOID ANYTHING that contains the following on the label:
• High Fructose Corn Syrup, Corn Syrup
• Aspartame
• Sucralose
• Maltodextrin
• MSG (Monosodium Glutamate)
• Enriched 
• Modified, Genetically-modified, etc.
• From concentrate
• TIP:  When you see the words "diet", "sugar-free" or "lite", chances are it contains artificial sweeteners like Aspartame which is POISON!

Complex Carbohydrates from Fruit and Vegetables:
6 portions each day.  A portion is:

• 1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes.
• 2 cupped handfuls of vegetables including broth based/vegetable puree soups.

 

Complex Carbohydrates from whole grains and starchy carbohydrates: 
2-4 portions each day.  A portion is:

• 1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola.
• 1 handful of cooked cereal
• 1 piece of whole grain bread or wrap (Sante Fe tortilla wraps from Costco are a great option)
• 1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

Lean Protein
6 portions each day.  A portion is:

 

• 1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.
• 1 scant handful of raw, unsalted nuts (also a healthy fat)
• 2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
• 1 palm-sized portion of lean meats
• High quality, sugar- and chemical- free protein powder 

Beverages:

• 2-3 liters per day of fresh, purified water (sodium-free)
• Clear herbal tea (unsweetened)
• Black coffee in moderation
• Green or Black tea

Sweeteners/Sugars that are OK to use in moderation:

• Organic Cane Sugar
• Agave Nectar 
• Maple Sugar Flakes
• Rapadura Sugar
• Natural Stevia (plant-derived, non-processed)

Want to learn more?  This book will teach you ALL about Clean Eating!

Dresser Upcycle Reveal

I am beyond excited to share this reveal with you. This is my first refinishing project with a piece that was given to me by my sweet sister-in-law Erica.

I started off by filling in the holes and deep scratches with wood glue and then sanded it down after it had dried. I also wiped down the entire piece of furniture with a damp rag to remove any residue that was left behind after sanding before I began to paint.

My husband removed all the old hardware and drilled some new holes for the new hardware. We chose some new black modern pulls and two knobs. It's amazing to see how new hardware can completely transform a piece of furniture. He also removed the old designs that were on the top and on the bottom of the dresser.

This look was created using two coats of Annie Sloan Chalk Paint in French Linen. This paint would be perfect for those who are interested in getting a smoother, more polished finish versus a rustic thick look. 

 

To finish off the piece, I used a clear wax finish. To rub the wax on the piece of furniture, simply put a small amount on your flat brush and rub the excess on a paper plate. I rubbed the wax all over the surface in circular motions with an old rag. It creates a really natural looking finish, but I still feel like my paint is well protected.





 

I really love how this piece turned out and will definitely be using Annie Sloan's Chalk Paint again. I highly recommend it!

 

Happy painting!

Pretty Disstressed Part 1

I was given a beautiful piece of furniture by my lovely sister-in-law. I'm so excited to paint it and make it new! I'm planning to use it as a buffet table for entertaining and to store linens, place mats, napkins, utensils, etc. It's going to look so pretty with a fresh coat of paint and new hardware.

I've researched so many different kinds of paints and colors and I've finally come to a decision. Chalk Paint is a unique decorative paint developed by Annie Sloan in 30 decorative and historical colors made specifically for painting furniture, painting floors, and for giving walls a completely matte, velvety finish.

Chalk Paint sticks to just about any surface... wood, concrete, metal, matte plastic, and much more, inside and outside the home. It dries fast too so you can add second or third coats quickly, and start enjoying your revitalized walls, floors and furniture sooner. Gorgeous results have never been so simple and straightforward.

The colors are so pretty and unique....Do you have a favorite color?

Stay tuned for the final look in part 2.

5 Kitchen Organization Tips

5 Kitchen Organization Tips

I spent all of New Year's Day taking down the Christmas Decorations and organizing some of the kitchen drawers that have become a bit cluttered and messy due our busy holiday season. When we get really busy and are coming and going a lot, things tend to get a little cluttered in our home as things are put away right where they are supposed to be. Does that happen at your house? I always get so excited to get the clutter cleaned up and get the house more organized state after the holiday season. I have some plans to make my house a bit more organized in the next couple of weeks. It always makes me feel better when I can go straight to a drawer and pull something out immediately. It also saves more time during the day and I feel more productive. I thought I would share some Organization Tips for the kitchen in case you are in the mood to get things in order at your house.

 As always, be sure to head over to the original sources for tutorials, and more photos and information for each of these projects featured...

 1. Pantry Organization from a Bowl of Lemons

2. Drawer Decor from KMN Home

3. Minimize Fridge Clutter by Alejandra Costello

4. Stacking Pans by Martha Stewart

 

5. Cupcake Wrapper Storage by Torie Jayne

What's your favorite organizing tip used in the kitchen?