#EatToNourish Not Starve

#EatToNourish Not Starve

Back in 2015 when I was at my all time low in life, 6 months postpartum with my first born and thinking that I was failing at being a mom,wife, friend, basically failing at life, I finally reached out to a friend who seemed to have it all together and literally it changed my life. It was like the equivalent of my ‘wellness rebirth! That’s when I was introduced to Autumn Calabrese, the Portion Fix plan and her new program, 21 Day Fix. When my friend first suggested it though, I remember thinking "ugh just another "diet on the FAD wagon that will deprive me of all the things I love and once I stop I'll just go back to "me again"" But BOY, was I wrong about that one... 

Let me explain…

Before those little color-coded portion control containers, I was basically clueless when it came to nutrition, hell, I was clueless about everything and HATED working out! 

Starting with this program not only made me see that I could, in fact, enjoy the foods I loved but in moderation and fitness wasn't super hard. It was 30 mins a day and believe me when I say I started out modifying the modifier. Yep, all beachbody programs do have a modifier so you can start where you are at with what you got! But we are talking about the nutrition part here aren't we?

The Portion Fix system was a LIFE CHANGER!

It’s crazy to think that it’s been six years since the launch of the uber-popular 21 Day Fix and portion control system. So many lives impacted. So many pounds and inches shed because of this simple approach to eating that is so much more than a diet that you do for 4,6,12 weeks. it is a lifestyle change you just take 21 days at a time! 

Beachbody took note of the impact the portion control containers were having and they incorporated them into nearly ALL of the nutrition plans for Beachbody programs that have launched ever since. BOOM BABY! 

The best part?! This new program can be done without any workout. Nutrition is such a KEY component to overwell wellness that it is crucial to understand.

What is the Portion Fix System?

For those of you new to Beachbody and the portion control containers, let me break it down for you.

Each color-coded container represents a specific food group.

• Red = Protein
• Yellow = Healthy Carbs.
• Green = Veggies
• Purple = Fruit
• Blue = Healthy Fat
• Orange = Seeds & Dressings.

You’ll also need a teaspoon (not provided) for your healthy oils and nut butters.

Each container also represents a portion size.

They give you a visual on what a correct portion should look like on your plate that helps you get the right macronutrients in.

Every program specifies how much of each container to eat.

Every fitness plan has an accompanying nutritional guide which advises you on how many of each color container you should eat daily. This number depends on the program you’re following, your calorie zone, and fitness goals. This way there is no calorie counting, figuring out macros on your own or wondering if you are eating the right amounts. 

And NO you cannot fill your containers with just anything.

The goal is to educate you on what’s clean and what’s not. So, you will be following a list of approved ingredients. If it’s on the list, go for it. If it’s not on the list, then more than likely it wouldn't be the best choice for you. But there are always exceptions and we still can't deprive ourselves of all the goodies in life so there are even ways to incorporate treats into your life. 

I love the structure this system provides! I love how straight forward it is. This system has truly helped me remain consistent and satisfied with my nutrition for years now. For the first 21 days, I ended up losing nearly 21 lbs in 21 days just from adding 30 mins of modified workouts into my daily life and cleaning up my diet a bit. 

But about a year ago an overhaul was made! 

Even though the container system works like a charm, an overhaul was made and born was the the Ultimate Portion Fix (UPF), which released last spring! 

Autumn Calabrese has compiled 5 years of feedback, experience, and even complaints by talking with clients about their challenges, helping them use the meal plan effectively to get the best possible results. Let’s face it; nutrition will never be one size fits all. That’s why Autumn is so committed to investing in herself and her knowledge of nutrition. Autumn even became a Certified Holistic Coach to bring more value, depth, and diversity to the program! Lucky us — and she’s taking all that new knowledge and wrapped it up into this new premium nutritional program!

I was pumped to deep dive into understanding the importance of portion control, learning about food addiction including why sugar is in EVERYTHING and how to look for it and break the addiction, how to read labels and how to incorporate this way of living into our family structure. 

Why Try this Nutritional Program?

This is not a diet, this is a lifestyle change, nutrition plan, and learning experience designed for EVERYONE (including husbands and kids). The plan will teach you how to eat better, not just tell you what to do and what NOT to do. I don't know about you but when I am told what I can't have I gravitate towards it... By the end, you’ll have a whole new way of thinking about food! Plus, it’s a simple and sustainable plan that will keep you wanting to eat healthy in the long-term.

You’ll banish that sugar addiction: You’ll discover why sugar is so addictive and how to break the addiction.

It’s designed for the entire family: There’s a big emphasis on kids and how to get them to eat healthy, not just you! Yes, even with my good eating children (until my oldest went to school and got influenced there...) I get the “I want chicken nuggets” argument, and I’ve got strategies to win now! Of course we still enjoy eating out as a family once in awhile but we enjoy without feeling guilty.

Create your own custom meal plan: You will learn how to create your own eating plan based on your specific goal and dietary restrictions, like vegan, gluten-free, or paleo! It takes a little bit to get used to but like anything, the more you do it the easier it will get and soon it will just be second nature to you!

What’s included with the program?

• 30 New Videos. There will be no guessing here. These videos explain everything from how to use the containers to the main principles of the plan.
• Fixate Volume 2 Cookbook: Including 102 brand new deliciously healthy recipes.
• Lunch Ideas for Kids: I LOVE that this is for the whole family! This PDF contains 75 healthy options for kids’ lunches to help them eat a balanced diet.
• Nutrition + App Tracking: You’ll have access to Beachbody’s nutrition app which allows you to track your container consumption, water intake, weight, and so much more right from your smartphone!
• Portion Fix Containers: You can’t do this program without them!
• Beachbody Insulated Tote Bag: Which comes with containers, ice packs, and lots of storage to help you eat healthy on the go!

How much does the Ultimate Portion Fix cost?

That depends on what you need! There are multiple Challenge Pack & Kit options depending on what you already have and what you might need to make the most of this program!

If this seems like a good fit for you please fill out this form! Our next group starts May 11th for a 2 week prep period before we deep dive into it! 

Stop Riding the Nutrition Struggle Bus

What do you struggle with more? 

FITNESS or NUTRITION?

I recently did this pole on my IG stories (if you aren't following me, you can find me @KristieSeredaWellness) and NO ONE said fitness. Everyone said Nutrition. To be honest, that is what I usually struggle with most as well, BUT not so much anymore and I'll share with you why.

Our society revolves around fad diets and "quick fix" pills, shakes, liquids etc. Most people will jump on board because they want to lose weight fast without all the work... hands up if you have EVER done this? I sure as heck have and I know the outcome because I have experienced it FAR too many times. 

Do not eat right although feel like I am starving myself, lose all the weight, feel awesome and immediately go back to my "norm" and gain the weight back. What the fork man?

The most common reason people fail, is because they try to change ALL their unhealthy habits at once, get overwhelmed and feel like there is just no hope. Take a min to think about that. Would that plan of attack work for you? or has it worked for you in the past? Probably not or you wouldn't get reading this! 

Here is the deal folks. We have an AMAZING opportunity here. Why?! Because don't we all eat every. single. day already?!?! So there really is no conversation about MAKING the time to eat right but rather it’s really about slowly integrating healthier choices into our day to day that will make all the difference!

Changing habits takes a long time. Diets or pills that claim you will drop so much weight in a short period of time without incorporating HEALTHY BALANCED meals and some sort of physical activity is not going to be sustainable, don't get me wrong they will for sure work but are they the healthiest option for you? Will they help you understand how to feed your body the nutrients it needs to ward off or slow down diseases and help your body perform the way it is meant to as it ages? 

Small habits that compound over time, turning into a new lifestyle is what will get you there friends. 

It’s why I am inviting you to join one of my November Bootcamps. We are going to put most of our focus on nutrition for this round. Why?!? Because it’s what you need support on (I HEAR YOU), the holidays are just around the corner and there is no reason why you can't start learning and understanding that you can still enjoy the goodies, the parties and the festivities even when you are trying to live healthier lives. Oh YA... ANNNND because I have a secret weapon for curbing your sweet tooth.

So let me help support you. Let me show you how I have slowly integrated healthier options into my family meal planning without rocking the boat. No mom wants to force their kids to eat food they don’t want to eat, so we have to be creative and we have to do it slowly. And honestly, same goes for us! It’s terrible to force food down just because it’s ‘healthy’. Not everyone loves all the kale and spinach, am I right?! 

Let’s make nutrition and food more fun and enjoyable shall we!?

Nothing worthwhile happens overnight anyways, so stop looking at your weight, your body, and your nutrition any differently.

Are you ready to create sustainable, lifelong habits by learning how to slowly integrate new things into your life?!? We can make some major progress through these holiday months!

If the answer is YES, go here to fill out your application/goal form>>> http://bit.ly/KSWellnessAssessment

I’ll review it and be in touch within 24 hours!

This journey will have its ups and downs. There will be many factors that affect your wellness. Season of life you are walking in, stress, change, health issues, sickness, pregnancy, menopause, activity, and what you need to learn is how to stick with your new found habits when those things hit. All good things take time my friends and I am so excited to walk along side you on this journey. 

Below is just a few of my transformations during my journey and how my body has changed.

Left 2nd: Postpartum 8 months

Right: 1 year difference

July 29th-August 12

Do you want to keep looking at OTHERS transformations and journey's and just wish it was you in the picture or are you ready to MAKE IT HAPPEN, friend?

Only YOU have the power to change your life and I KNOW you can do it. 

Sign up to get sent a sample meal plan guide to see what it is all about. ALL clients get sent WEEKLY meal guides that help them on their journey's <3 

---->> http://bit.ly/FreeMealPlanKS

Mindful Eating

"Mindfulness means paying attention in a particular way, on purpose, and non judgementally." 

Optimum Nutrition is essential for overall wellness. It is the process of providing the body with sufficient nutrients through food to maintain proper health and wellness.These nutrients include, water, enzymes, minerals, adaptogens, vitamins, essential fatty acids, carbohydrates and phytonutrients.  A proper diet provides us will all of these in the right portions for our ever changing bodies. There is no fixed diet that will work for this. 
It is so important to LISTEN to our body and what it needs, but listening is much different than turning to comfort food, reaching for the easiest thing as we react to the emotional unfulfilled needs. 

Now a days we are always on the phone, watching TV, listening to music and not really paying attention to what we are actually doing or putting into our bodies. More so WHY we turn to certain things over others. We are living in the multitasking world and as some people pride themselves on being wicked multitaskers, it isn't all that great to do for your overall wellbing.

Creating mindful eating habits will greatly help with providing your body with what it needs most: to be nourished properly. 

Here are some simple guidelines to help you distinguish between mindless and (more) mindful eating and bring our bodies and minds back together.

1. Let your body catch up with your brain - eating rapidly past full and ignoring your body’s signals vs. slowing down and eating and stopping when your body says it is full. Slowing down is one of the best ways we can get our mind and body to communicate what we really need for nutrition. The body sends a satiation signal about 20 minutes after the brain, which is why we often unconsciously overeat! So, sit down to eat, chew each bite 25 times, set your fork down between bites, etc!

2. Know your body’s personal hunger signals - are you responding to an emotional want or responding to your body’s needs? Often we listen first to our minds, but we actually might be MORE mindful if we tune into our bodies first. Rather than just eating when we get emotional signals (whether that’s stress, sadness, frustration, loneliness, or even just boredom), we can listen to our bodies. Is your stomach growling, energy low, or feeling a little light-headed? True mindful eating is actually listening deeply to our body’s signals for hunger!

3. Understand your motivations - eating foods that are emotionally comforting vs. eating foods that are nutritionally healthy. This is another tricky balance and, ideally, we find nourishing foods that are also satisfying and comforting. As we practice eating healthier and a greater variety of foods, we are less inclined to binge on our comfort foods, and more inclined to enjoy healthy foods, ultimately finding many foods mentally and physically satisfying as opposed to just a few.

4. Connect more deeply with your food - Considering where food comes from vs. thinking of food as an end product. Unless you’re foraging for your food on the regular, there’s a good chance you’ve become disconnected from your food. Many of us don’t even consider where a meal comes from beyond the supermarket packaging. However, eating offers an incredible opportunity for us to connect more deeply to the natural world, the elements, and to each other! As you consider everything that went into what you’re eating, it becomes effortless to experience and express gratitude to all the people who gave their time and effort, the elements of the universe that contributed their share, our friends or ancestors who shared recipes, and even the beings who may have given their lives to a part of creating this meal. With just a little more mindfulness like this, we might begin to make wiser choices about sustainability and health in our food, not just for us but for the whole planet.
   
   What has really helped me with all this is using portion control containers + learning about the proper food groups, figuring out my emotional connection with food and facing my bad relationship with it. Once I was able to get that under control I was really able to create the mindful eating habit.
   The Ultimate Portion Fix is program that helps with that EXACTLY.  
   You’ll learn so much to make it more than a strategy to help you lose a few pounds.
   Portion control is just the beginning. Autumn Calabrese makes it so compelling that you will achieve a whole new, more MINDFUL way of eating and thinking about food.
   This includes strategies that have helped her win trophies in competition, heal her own health issues, end sugar addiction for thousands of clients, and serve hundreds of thousands of customers in losing weight and achieving their healthiest selves.
   The Ultimate Portion Fix is about giving your body exactly what it needs to operate at its best! No starving. No random points that disregard food source. No fasting. No trendy fad. This is how you enjoy food, and get the most out of it because it feeds your body what it needs in the right ratio!
   And finally, the biggie: This program is going to help you stop poisoning yourself with so much heavily processed food.
   The tools shared will help you:
   • Break your sugar addiction: You’ll learn WHY you’re addicted to sugar (because knowledge is power) and how you can break the addiction. I’m talking grocery lists, meal plans, and easy-to-make recipes that emphasize whole-food ingredients, so you can finally cut down on processed foods without cutting out the joy of eating.
   • Get the whole family healthy: Those days of prepping one meal for the kids and one for the adults are over. With The Ultimate Portion Fix, you’ll learn everything from what and how much your kids should be eating, to getting them to eat enough fruits and veggies, and even how to end the “I’m only eating chicken nuggets for dinner” battle once and for all.
   • Feed yourself for performance: You’ll find out how you can customize your eating plan to your goal, whether it’s to lose those stubborn last 10 pounds or build muscle. These proven nutrition strategies are designed to maximize your nutrition so you can maximize your results — whether you’re paleo, vegan, or gluten-free.
     
     The entire program is explained in 30 new videos covering everything about the containers with deep dives into the principles of the plan so you can really grasp each concept. No more food guessing, only results.
   • Full set of color-coded containers
   • The Ultimate Portion Fix Program Guide
   • Tracking: On iOS, users can find container, weight, and water tracking in the Beachbody Nutrition+ App. On Android, users can track these items within the Beachbody On Demand App.
   • Fixate Volume 2 Cookbook with 102 new recipes for a total of over 300 recipes including the Fixate Cooking show
   • 75 Healthy Lunch Ideas for Kids PDF, a quick-and-easy resource for parents who want to make sure their kids are getting a variety of healthy foods and not eating the same things over and over again.
   • Access to more than 200 Fixate Cooking Videos
   • Beachbody Insulated Tote Bag with containers, ice packs, and plenty of storage so you can meal prep and take your food with you to stay on track
   Oh, and one more thing…
   When you purchase The Ultimate Portion Fix program in the month of March, you’ll get an invitation to join Autumn Calabrese via livestream as they reshoot  21 Day Fix and 21 Day Fix EXTREME workouts — live and in real time! You do not need to be a Beachboy on Demand Member to access the videos.
   
   
   
   If you would like to join our #EatToNourish Group to get all the deeds leading up to Launch Day March.18, just fill out this form and I will be in touch VIA email. 
   *By joining the group for info there is no obligation to purchase. It is just meant to be an informative group to share the ins and outs of this program. 

DUMP MEAL Crockpot Stew

Who doesn't love stew? A great hearty meal that really is great ANYTIME of year if you ask me haha.

It is super easy to throw together, freeze and pull out to cook in crockpot whenever you need! If you are like us and don't own air conditioning, it is great to have dump meals prepared for summer time especially if you are always on the run! No one wants to turn the oven on when it is 30 degrees out with no air conditioning! Am I right?

Here is what you will need:


2 lbs stew meat
6 carrots
6 ribs of celery
1 onion
4 tsp thyme
2 tsp rosemary
2 bay leaves
2C peas
2-14.5oz can diced tomatoes
1 8oz can tomato paste
2 garlic cloves
2 tsp herb and garlic seasoning (I use Epicure)
2 Tbsp Beef Bouillon (I use Epicure)
2C diced potatoes

What to do:
Label Freezer Bags ( Crock Beef Stew, Add 2 Cups h20 or beef broth. Cook LOW 6-8hrs or HIGH 3-4 hours) 
Divide contents between 2 freezer bags.
 * Be Sure to write when you made it or 3-4 months after the day you made it as an EXPIRY date. 

Final Product

 Could it get any simpler!? Remember to share with me if you try any of the recipes! Use hashtag #LYPEats So I can find it on any social media! 

Why Wait Until After Pregnancy to Become Healthy and Fit?

 "I will start after I have my baby." --- This is something I continuously hear and in all honesty, it is what I thought my first pregnancy. 

Did you know that eating properly ( including proper portions and right amount of nutrients) is obviously important to reduce the risk of disease and to promote longevity in all humans but during pregnancy it is doubling important. ( something I really didn't take into account before and during my first pregnancy) 

Growing babies are more susceptible to toxins plus they need all the nutrients they can get to grow into strong and healthy babes. 

There are a wide variety of benefits to watching what you put into your body as well as maintaining your current activity or introducing light activity to keep your body moving throughout your pregnancy.
Here are a few:

~Reduces Pregnancy Complications~

There are a wide variety of complications that can occur during pregnancy like Gestational Diabetes, Hyperthyroidism or High Blood Pressure. Some of these things will just happen however YOU can decrease the chances by maintaining healthy living. Providing your body with the proper nutrients it needs can help keep blood pressure, blood sugar levels and weight at healthy levels to help avoid these complications. One thing I have learned after doing much research is Shakeology is probably the MOST healthiest thing I am putting into my body even over my prenatal vitamins. There is nothing in it that is unsafe or bad to take while pregnant. The 70 superfood nutrients that are packed into that scoop provides me and my growing baby with everything we need to fight off sickness, keep my gut happy ( which is a major key in most instances) as well as provides me with energy to keep up with my toddler as well as maintain my active lifestyle. 

Eating healthy foods can also help with morning sickness or other "perks" of pregnancy. Be sure to have the right amount of lean proteins, healthy fats and complex carbs can help reduce or prevent these issues.

**Always check with your doctor or healthcare provider before starting any new routine, diet or shakeology*

~Reduces Incidences of Birth Defects~

Not knowing what you are putting into your body can really harm not only you but your growing babe as well. Do you know what is actually used in boxed, frozen, canned or even processed foods?
I will tell you, I was in the mindset of not caring when I was going through my first full term pregnancy with my son. I had frozen meals, fast food, KD, the entire time.
Basically whatever was easy for me I ate. I was CONTINUOUSLY sick with my first and was not healthy at all. (I am not making the same mistake with this one!) Putting toxins into your body can potentially cause birth defects such as neurological problems and development delays. Lack of certain nutrients like folic acid has been linked to high rates of birth defects as well. 

This is why the best way to avoid that is to avoid processed crap and to make sure you KNOW what you are putting into your body. 

~Provides a Healthy Weight for You and Your Baby~

When I ate crap during my pregnancy with my son I gained 60+lbs and my son was a big baby. I ended up having to have a C-Section due to him being too big and becoming stressed at birth. For me, I suffered with laziness, depression, lack of self-love resulting in self-care and I honestly had no desire to get healthy afterwards as it was "just to much work" 

Maintaining a healthy weight for not only yourself but for baby as well will help avoid health problems in the future. Babies born with a low birth weight tend to suffer more health problems or disabilities while growing up or even their entire lifetime.
It is important to be sure to know the proper portions of each food category that you need as well as to take into account a calorie burn if you are working out or have an active lifestyle while pregnant. 

I use the portion fix that Autumn Calabrese had created and I am NEVER starving and feel the best I have ever felt. I continue to get the proper nutrition I need while maintaining a healthy weight gain. 

~Sets you on the right path for Good Health to Maintain Afterwards~

If you are constantly eating crappy food during your pregnancy not only are you creating a bad unhealthy habit for yourself but your growing babe is developing a taste for unhealthy, non nutritious foods that can affect him/her throughout their lives. They will have a greater risk of developing diabetes and not know about proper nutrition. 
If you maintain a healthy habits throughout your pregnancy you are helping develop baby's healthy habits as well. 

~Helps Your Body Repair Itself Faster and Lose that Baby Weight Quicker~

Eating healthy during pregnancy sets you up with a good routine and healthy habits that you will more likely be able to carry on after the baby is born. Not only are you setting yourself up to bounce back quicker but you will be a positive role model in your baby's life that will provide them with the understanding and knowledge about the importance of healthy living. 

Women who maintain a healthy lifestyle during pregnancy are more likely to continue on afterwards opposed to those who don't. When you are physically active throughout pregnancy your body is used to tearing and repairing muscles so afterwards your body will most likely heal a lot faster than those who aren't used to physical activity. Again proper nutrients plays an important role in this as well.  

I can tell you my first pregnancy was seriously the worst(I understand there are worse out there but for me this was my reality and it was NOT a pleasant experience)
I was continuously sick, I gained tons of weight, I was sore everywhere, I had high blood pressure, induction was needed, labour was awful, needed emergency C-section, never got to see my baby for hours after which resulted in unable to breastfeed like we wanted even after trying for 5 painful weeks, recovery was a very slow painful process, postpartum depression consumed me, more weight gained, relationships started to suffer and the list goes on. Living an unhealthy lifestyle doesn't just affect you physically but mentally as well and not only you but those around you. 

This pregnancy is the COMPLETE opposite because I CARE about what I am putting into my body and I am continuing on with my routines adjusting as my body tells me.
the left hand picture was my first pregnancy and I was 26weeks pregnant and the right hand is this pregnancy at 29 weeks!

So why wait until you have an experience like mine and don't bounce back fast?

No need to wait until you are sleep deprived and have no energy to care for yourself once your baby is here ( that's how I felt before I started)

Whether you are thinking about trying for a baby, newly pregnant or just given birth and would like to start your journey to a healthier you I would be happy to help you on the way. 

Request a free consultation here so I can get to know you and you can decide if we will be a good fit! >>>> FREE CONSULTATION/MORE INFORMATION

Remember daddy's also play an important role and need to set good examples for their kids too so this is open to daddy's as well! 

Stuffed Peppers

After I made the Enchiladas I had some leftover filling components that needed to be used up so I decided to make Enchilada Stuffed Peppers and they were ALSO a hit in our house with my toddler and my husband! 

Many people think "clean eating" is hard, takes too much time, and that no one else will eat it. I know, I felt the EXACT same way when I started. I was making two different meals every. single. day and let's be real that will make anyone give up. When I learned my portion control and all the DELICIOUS FOODS that were apart of it I soon realized I didn't have to make two separate meals. I could simply cook accordingly and be sure I portioned my stuff out. 
We tend to over complicate things so that is why I am sharing some delicious, fast and FAMILY-FRIENDLY "clean eating, healthy and portion fix approved" meals for you!


Enchilada Stuffed Peppers:

Ingredients:
4-6 Bell Peppers (1 colour or more, up to you!)
1-lb Ground Turkey (chicken or extra lean beef works too)
1 Med Onion diced
2 Cups Cooked Brown Rice
1 Can Diced Tomatoes (1 cup)
3/4C Drained Black Beans
1/2 Cup Enchilada Sauce(jar or homemade from Enchilada recipe)
1/2 Cup Corn (optional)
1/4 Canned Green Chillies (Optional)
4 Thin Slices of Mozzarella Cheese

Directions:

Brown Ground Meat in a skillet then add onion.
Cook until translucent about 5 mins and add the rest of the
ingredients other than the cheese. 

Cook about 15 mins until flavours are incorporated ( you can add extra spices if you wish)
Core the Peppers and take out the insides or cut in half 
Fill each pepper and pack in the filling and top with a slice of Mozzarella cheese 
Place in a baking dish and bake at 350degrees for 35 mins


*Option for leftovers use in a salad for lunch the next day it is DELICIOUS!!