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The #1 Reason Why We Struggle to Lose Weight!

meal prep weight loss Feb 14, 2019

I’ve started writing this blog post years ago, but if I have to be real, I struggled to get my thoughts into words.

Because in a world that talks almost exclusively about cutting carbs, calorie counting, and dieting, it can feel like you're speaking Valyrian to say that the key to weight loss success starts with meal prep. If so, I guess Winter is Coming!

Meal prep has hands down been the most effective strategy I've ever used to not only lose weight but maintain a healthy weight and lifestyle.

But, I wasn't always on the #TeamMealPrep bandwagon. 

Actually, I'm pretty sure I was raining down fire on anyone who talked about meal prepping. Firstly, it looked hard. Secondly, it looked expensive. Thirdly, it just seemed boring!

But, if I have to be transparent and all the way real, the real reason I hated meal prep was that I didn't believe I was worthy of weight loss success.

Whew, just typing those words sends a shudder up my spine, because I've never spoken that...

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How to Meal Prep for the Week in Under 60-Minutes

 

Meal prep is key for weight loss, but for many people meal prepping can feel like one of the hardest commitments to make during your week.

Before I was a nutrition coach I found every excuse in the book to skip out on meal prep:

  • Meal prep is too hard …
  • Meal prep is too expense …
  • Meal prep is too time-consuming…

Those were just a few excuses I came up with to avoid meal prepping, but when I made the decision that I wanted to ditch dieting and reclaim my health, I knew that meal prep was something I needed to do.

But, I certainly wasn’t about spending three hours in the kitchen “bulk” preparing foods. And, I definitely had little desire to drink smoothies and protein shakes at every other meals.

So, I needed to make meal prep work for me. Which is why I’ve invested in some amazing tools, like the Instant Pot and Hamilton Beach Slow Cooker to help me speed up meal prep.

However, you don’t need a bunch of fancy tools to prepare...

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How to Grocery Shop on a Tight Budget

 

Whether you’re a college student or a family of four, you might be wondering what are the best ways to grocery shop on a budget?

In a world where you can’t walk through a grocery store without seeing “organic” or “gluten-free” labels sprawled all over the place, it might make you wonder if you can “afford” to eat healthy?

That is a question that I began to answer in last weeks blog, How to Meal Plan on a Tight Budget, but I feel like some people walked way still feeling like their budget was still getting in the way of making healthier food choices.

My primary goal of the Meal Prep Like a Pro series is to help you not only become a “Pro” at healthy eating, but do so in a way that fits well within your budget by sharing the 5 core ingredients to:

  • Eat Like a Pro
  • Nourish Like a Pro
  • Plan Like a Pro
  • Shop Like a Pro
  • Prep LIke a Pro

Last week I shared how to “Plan Like a Pro” and this week I’m going to...

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How to Meal Plan on a Tight Budget

 

One of the most common questions I get asked is how to get started with meal planning on a tight budget.

Whether you’re a college student looking to keep off the “Freshman 15,” or a stay at home mom looking to make healthier choices when living in a one-income household, this post is going to break down how to meal plan on a tight budget.

As a single woman living in the Greater Boston area, things can get expense really quickly when you don’t budget your expenses.

Since I do enjoy the not so occasional Starbucks and dinners out with friends, I realize that “budgeting” for me looks very different than some fitness professionals.

Budgeting means that I create the space to enjoy the things that I love --- like Chai Tea Latte’s and Margaritas with my besties.

That’s why before you dive into creating a meal plan, I highly suggest you decide on those non-negotiables, or the things that you would prefer not to live without.

So, that means...

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5 Simple Ways to Eat Healthy Without Supplements

 

One of the biggest challenges many of us face with healthy eating is that we don’t even know where to start.

I remember when I first made the transition to a minimally processed diet (healthy diet) I was overwhelmed by the amount of information out there.

From Whole30 to the Mediterranean it felt like I needed a PhD just to figure out what to put on my plate.

While I certainly don’t feel so overwhelmed today, I’ve come to realize that the challenge many people face is knowing how to properly nourish their bodies.

Due to many of us being overfed and undernourished, all too often we depend on supplements when we should instead focus on meeting our daily nutritional requirements through real, whole minimally processed foods.

But, many of us simply don’t know how.

That’s why when I started to get more questions about healthy eating, I decided to put together my Meal Prep Like a Pro series so that I can help you breakthrough the diet culture and become...

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Why Healthy Eating Is Hard? Plus, 5 Simple Steps to Make It Simple & Stress-Free!

 

Healthy eating is hard. At least, that’s what I initially thought when I first started making the transition to a healthy diet.

Between a pretty hectic work schedule to my complete lack of cooking skills, the idea of getting started with a healthy diet felt like I was on an upward battle.

If you’re in the same boat, there’s likely one simple reason why - you’re battling your “taste buds!”

Science has proven that taste can be both a guardian and guide for our consumption of food. Which means that foods that tend to be bitter or sour generally deter us from eating them based on the potential of accidentally ingesting a toxic substance. Whereas, foods that tend to be sweet and salty encourage us to eat them based on our need for carbohydrates, amino acids, and sodium.

You know, the things we require for survival.

However, when these sweet and salty foods tend to be highly-processed, they don’t maintain their nutritional value. Which means,...

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6 Unhealthy Fitness Habits I’m Ready to Ditch in 2019

2019 fitness habits unhealthy Jan 01, 2019

As a recovering disordered eating, I know firsthand that unhealthy fitness habits are hard to break.

From counting every single calorie that I ate to working out two hours a day in the gym, I have made more than a few questionable choices to maintain the ideal body weight.

Even though I packed away the scale long ago and now spend less than 30 minutes a day exercising there are still some habits that remain from my disordered eating days.

That’s why as the new year's kicks off with hundreds of people flooding your inbox and social media with promises of fast weight loss, I thought it would be a nice change of pace to share 6 unhealthy fitness habits that it’s time we ditch in 2019.

6 Unhealthy Fitness Hits It’s Time We Ditch in 2019

#1 Calorie Counting

As a former calorie counter, I get the temptation to believe that by simply counting every single calorie that we eat we can somehow control the way our bodies look. Unfortunately, research has proven that due to...

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Beef Curry in a Hurry

gluten-free recipe Dec 15, 2018

Yield: 4          Author: Tomesha Campbell


BEEF CURRY IN A HURRY


 


PREP TIME: 5 MINS  | COOK TIME: 25 MINS  | TOTAL TIME: 30 MINS


Looking for a dinner you can have on the table in 30 minutes? Try this delectable Beef Curry in a Hurry!

INGREDIENTS:

  • 1 Package Zucchini Noodles
  • 2 Tbsps Coconut Oil
  • 2 Tbsps Red Curry Paste
  • 1 Can Coconut Milk
  • 2 Cups Beef Broth
  • 2 Tsps Fish Sauce
  • 1 Tbsp Turbinado Sugar
  • 1 Tsp Turmeric
  • 1 Tbsp Curry Powder
  • 1 Tsp Sea Salt
  • 1 lb Sliced Beef Tenderloin
  • Salt and Pepper to taste

INSTRUCTIONS:

  1. Bring a large pot to boil over high heat.
  2. Add zucchini noodles and cook for 1 minute.
  3. Heat a large stockpot over medium-high heat.
  4. Add coconut oil to stockpot.
  5. Whisk in curry paste, coconut milk, broth, fish sauce, turbinado sugar, turmeric, curry powder, and sea salt.
  6. Bring to a boil.
  7. Add in beef.
  8. Reduce to simmer and cover.
  9. Cook for 20 minutes.
  10. Enjoy!
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Easy Restaurant Style Blender Salsa

Yield: 12             Author: Tomesha Campbel


EASY RESTAURANT STYLE BLENDER SALSA


 


PREP TIME: 5 MINS  | COOK TIME: 5 MINS  | TOTAL TIME: 10 MINS


Tired of dipping your tortilla chips into the flavorless salsa from the jar? Try this Easy Restaurant Style Fire-Roasted or Mango Salsa for a delicious treat that you can have whipped up in just 5 minutes!

FIRE-ROASTED SALSA INGREDIENTS:

  • 14.5 oz Fire-Roasted Tomatoes
  • 2 Halved Tomatoes
  • ¼ Cup Cilantro
  • ¼ Red Onion
  • 2 Minced Garlic Cloves
  • 1 Jalapeño
  • ¼ Tsp Black Pepper
  • ½ Tsp Sea Salt
  • ¼ Tsp Cumin
  • Juice of 1 Lime

MANGO SALSA INGREDIENTS:

  • 3 Ripe Mangoes
  • 1 Red Bell Pepper
  • ¼ Red Onion
  • ¼ Cup Cilantro
  • 1 Jalapeño
  • ½ Tsp Sea Salt
  • Juice of 1 Lime

INSTRUCTIONS:

  1. Place all the ingredients for the salsa of your choice (fire-roasted or mango) in a blender.
  2. Pulse the ingredients until you get the consistency to your liking.
  3. Pour...
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Breakfast Frittata

Yield: 1         Author: Tomesha Campbell


BREAKFAST FRITTATA


 


PREP TIME: 5 MINS  | COOK TIME: 10 MINS  | TOTAL TIME: 15 MINS


Looking for a quick and easy breakfast that isn’t overnight oats? Try this mouthwatering Breakfast Frittata for a delicious meal that can be on the table in as little as 15 minutes.

INGREDIENTS:

  • 6 Beaten Eggs Cooking Spray
  • 1 Cup Spinach
  • ¼ Cup Chopped Mushrooms
  • ¼ Cup Diced Tomatoes
  • ¼ Cup Red Onions
  • 2 Sliced Chopped Turkey Bacon
  • Salt and Pepper to taste

INSTRUCTIONS:

  1. Beat 6 eggs in a bowl.
  2. Season with salt and pepper. Set aside.
  3. Heat cast iron skillet on medium-low heat. Coat with cooking spray.
  4. Sauté spinach for 1 minute.
  5. Add mushrooms, tomatoes, onions and turkey bacon to the skillet.
  6. Evenly pour the eggs over vegetables.
  7. Using the back of a spatula to ensure eggs are evenly spread.
  8. Cook for 1-2 minutes or until the edges start to set.
  9. Move the skillet from the stove to the...
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