Free Weekly Meal Planner

by Jen on October 27, 2014

Save time, save money, and stay on track with your healthy eating! Grab this week’s FREE meal plan for some healthy recipe ideas the whole family will enjoy.

weekly meal plan32 Free Weekly Meal Planner

MONDAY: Skinny Chicken & Pasta Bake with a side salad

TUESDAY: Kentucky Fraud Chicken with a side of your favourite green vegetable (broccoli or asparagus)

WEDNESDAY: One Pot Spaghetti

THURSDAY: Margarita Pizza with a side salad

FRIDAY: Take it easy! Go out for dinner or have breakfast for dinner.

SATURDAY: Honey & Walnut Glazed Salmon with Roasted Cauliflower

SUNDAY: Chicken Parmesan Burgers with Roasted Green Beans

TREAT OF THE WEEK: Chocolate Zucchini Brownies



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Tips to Avoid the Halloween Weight Gain

by Jen on October 24, 2014

Tips to help you navigate Halloween with confidence!

tips to avoid halloween weight gain 682x1024 Tips to Avoid the Halloween Weight Gain

Halloween brings MANY sweet temptations, and this can wreak havoc on your weight loss goals.  Here are some basic tips to help you stay on track this Halloween season:

TIP #1:

The basics of healthy eating do not go away during the holiday season.  Just because it’s a “sweet” time of year, doesn’t mean you throw away everything you’ve been doing to stay healthy.  Strive to eat 5-6 small meals a day so that you never reach the point of being really hungry.  I find when I’m eating small meals throughout my day, I’m never starving, and therefore are less tempted to grab something unhealthy.  Planning is the KEY to keeping your overall daily calorie goal in check.

TIP #2:

Stay hydrated.  Often, thirst can masquerade as hunger.  You may be tempted to grab a Halloween treat when really, you just need a glass of water. Have a glass or bottle of water with you at all times.  When you feel the urge to eat a treat, drink a bottle of water first.

TIP #3:

Buy candy late.  There is no need to buy candy the second it comes out in the stores.  Wait until a day or two before Halloween to buy the treats you are giving out.  By storing the goodies for 24-48 hours instead of a month, you can save yourself a lot of temptation.

TIP #4:

Buy candy you don’t like!  Don’t buy the stuff you really love, that’s just asking for trouble.  Personally, that means I need to stay away from chocolate.  Instead, I buy the hard candies that are not as appealing to me.   This way, I’m not tempted to eat it.

Tip #5:

Store Halloween treats out of sight.  Don’t keep a box of candy in a place that you’re going to see it every day, like your pantry or snack cupboard.  Instead, store it somewhere you won’t see it.  I store our treats in the front closet area.  I NEVER go in that closet, so I never see the treats until it’s time to put them out on Halloween night.

TIP #6:

Take time to enjoy your Halloween treats.  I’m not saying NEVER enjoy a Halloween treat…you still can, just in moderation.  Only pick out your absolute favourite treats, and then savour them.  By slowly eating your treats, you’ll have a better handle on how much you’re eating, plus you’ll really appreciate the treat.  Just as you would for a meal, sit, eat, and savour the treat.  I like to give myself a certain number of treats I will eat.  For me, it could be 5 treats..PERIOD.  Not 5 treats every day, just 5 treats TOTAL!  Then I savour those treats over the next 5 days.  And when they are gone, they are GONE!!

halloween temptation 300x300 Tips to Avoid the Halloween Weight GainTIP #7:

Enjoy Halloween parties for the atmosphere, not the food.  Don’t waste your allotted indulgences at one Halloween party.  Enjoy your friends and have fun without overeating.  Here are some bonus tips to help you with that:

  • have a healthy meal or snack before you go to the party.
  • plan ahead on what you’ll allow yourself to eat/drink at the party and stick to the plan.
  • choose a small plate, allow yourself one trip to the spread, and savour each bite.
  • position yourself away from the food table.

TIP #8:

Bring your own Halloween treat.  A Halloween party is going to full of unhealthy food temptations, so why not bring your own healthy dish! That way, you know there will be at least one healthy food you can enjoy at the party.  Check out the ones posted here!

TIP #9:

Handle Halloween temptation at the workplace.  There are always one or two co-workers who feel the need to bring in tons of leftover candy to the workplace.  If you just can’t resist, then allow yourself ONE treat and cut it off there.  Or else, ward them off by filling the communal candy dish with a bag of treats that you don’t like.  If you find you are still being tempted, then move the candy to a place where you won’t walk by it every 5 seconds.

TIP #10:

Last but not least, in case of an emergency, have a pack of gum with you.  When you are faced with temptation, chew on a piece of gum instead.

I hope these 10 tips will help you avoid the Halloween weight gain!  I would love to hear some of your favourite tips for avoiding Halloween treats.  Please leave a comment below icon smile Tips to Avoid the Halloween Weight Gain


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Clean Eating Pumpkin Creme Bars

October 20, 2014

Healthy Pumpkin Creme Bars that are gluten free, dairy free, and vegan. I just love a good pumpkin recipe this time of year…don’t you??!  I love to make my Healthy Pumpkin Spice Muffins for a quick snack on the go, but this time I wanted to make a dessert or “treat” recipe. And I love […]

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How To Earn Money As a Beachbody Coach

October 17, 2014

Here are 3 ways to earn money as a Beachbody coach!   Join our team now and get our exclusive JUMPSTART video email training! I have to first start by saying…I am NOT a salesperson!  In fact, I’m actually very shy, even when it comes to talking about my own health and fitness.  However, that […]

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Free Weekly Meal Planner

October 13, 2014

Save time, save money, and stay on track with your healthy eating! Grab this week’s FREE meal plan for some healthy recipe ideas the whole family will enjoy.   Monday: Mexican Lasagna with a side salad Tuesday: Fruity Chicken Salad Wednesday: Skinny Szechuan Chicken Thursday: Roasted Lemon-Basil Pesto Salmon and Roasted Mixed Veggies Friday: Take it […]

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Body Beast Women’s Meal Plan and Week 1 Review

October 10, 2014

My Body Beast week 1 meal plan and workouts. If you’ve been reading my blog over the past few months, you know that I have been doing PiYo for the past 12 weeks.  While I have truly enjoyed that program, I have felt the need to get back to weight lifting!  So I decided to […]

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Crockpot Hawaiian Chicken

October 6, 2014

A healthy recipe for Crockpot Hawaiian Chicken that is super simple to make.  Great for those busy days when you don’t have time to cook! I’ll be the first to admit, this picture isn’t very appetizing.  It is really hard to photograph stuff that is made in the crockpot as it tends to fall apart when […]

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Healthy Thanksgiving Meal Plan and Prep

October 3, 2014

Stay healthy this thanksgiving with some simple planning ahead.   With Canadian Thanksgiving coming up soon, life may seem a little hectic lately.  Family gatherings, planning the big dinner, and then also trying to stay on track with your health and fitness can seem a little overwhelming.  Maybe it’s been so hectic that it would totally […]

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Free Weekly Meal Planner

September 29, 2014

Do you want to lose weight and feel great? Do you want to cook healthy recipes for your family? Do you want to save money at the grocery store? Do you want to save time and stress in the kitchen?  If you answered yes to any of the following, then this free weekly meal planner […]

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21 Day Fix: Help With Your Meal Planning

September 26, 2014

A simple way to plan your meals using the 21 Day fix Containers.   Do you find your 21 Day Fix containers overwhelming?  Do you struggle to get them all in during the day? Do you struggle with planning your meals?  Find out how I plan my meals using the 21 Day Fix containers and how […]

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