Effortless Eating System: Chicken Avocado Burgers
Great dinner option 🍽️
Ingredients:
1 pound organic ground chicken
1 large ripe avocado – cut into chunks
½ cup gluten free bread crumbs
1 chopped clove of garlic
salt and pepper to taste
Lettuce wrap, veggie toppings
Directions:
1. Toss the chunks of avocado, breading and garlic together.
2. Blend mixture into ground chicken being careful not to mush the avocado.
3. Form into 4-5 patties and grill until done
4. Wrap in Lettuce. Feel free to add tomatoes and onion
Effortless Eating System: Crock Pot Chicken Cacciatore
The easiest Chicken Cacciatore yet! Great to prep and store so as the week gets busy you are still on your plan! Throw it in the Crock-Pot and run all day! Spice it up to your liking
3 lbs chicken breast cut up in pieces
1 large onion, thinly sliced
2 Tomatoes
6 ounces sliced mushrooms
1 green bell pepper, finely chopped
2 -4 garlic cloves, minced
2 teaspoons oregano
1 teaspoon dried basil
1⁄2 teaspoon celery powder
1 teaspoon salt
1⁄2 cup water
3 tablespoons olive oil
1 teaspoon crushed red pepper flakes (optional)
Place onions in bottom of crock pot.
Add chicken pieces.
Stir all the other ingredients together.
Pour over chicken.
Cook on low heat 7 to 9 hours or high heat for about 3 to 4 hours.
Serve over pasta or rice depending on meal plan
Effortless Eating System: Mexican Cauliflower Rice
Super easy dinner to make or prep and store for the week! Let me know if you give this one a shot.
Ingredients
Ground Turkey:
▢ 1 lb ground turkey
▢ 1/2 tsp cumin
▢ 1/4 tsp salt
▢ Ground black pepper to taste
Cauliflower Rice:
▢ 4 cups 16 oz cauliflower rice fresh or frozen
▢ 1 large onion diced
▢ 2 large garlic cloves minced
▢ 1 green bell pepper diced
▢ 1 red bell pepper diced
▢ 1 jalapeno seeded & diced
▢ 3/4 tsp cumin
▢ 1/2 tsp paprika
▢ 1/4 tsp chili powder
▢ 1/2 tsp salt
▢ Pinch of cayenne
▢ Ground black pepper to taste
▢ 2 ounces tomato paste low sodium
▢ 1/2 cup water
▢ 1/4 cup cilantro finely chopped
▢ 2 tsp avocado oil
Instructions
1. Preheat large ceramic non-stick skillet on medium-high heat and swirl 1 tsp oil to coat.
2. Add ground turkey and cook for 7 minutes, breaking into small pieces with spatula and stirring often. Somewhere in the middle, add cumin, salt and pepper. Transfer to a bowl and set aside.
3. Return skillet to the stove and swirl remaining 1 tsp oil. Add onion and garlic, and saute for 2 minutes, stirring often.
4. Add bell pepper and jalapeno; saute for 3-4 minutes, stirring occasionally. Somewhere in the middle, add cumin, paprika, chili powder, salt, cayenne and black pepper. Add tomato paste and water, stir to combine.
5. Add fresh or frozen (do not thaw) cauliflower rice, previously cooked ground turkey and stir well. Cook for 2-3 minutes or until warmed through.
6. Add cilantro, stir and serve warm.
Effortless Eating System: Greek Lemon Chicken
Great dinner to prep and store this week!
Ingredients
4 boneless skinless chicken breasts
1/4 cup olive oil
5 garlic cloves chopped
1/2 lemon juiced (about 2 Tablespoons)
1 teaspoon paprika
1 teaspoon salt
1/2 teaspoon black pepper
1 Tablespoon Greek seasoning
1/4 cup Greek yogurt
Instructions
1. In a mixing bowl, combine the olive oil, chopped garlic, lemon juice, paprika, salt, black pepper, Greek seasoning, and Greek yogurt. Mix well to create a creamy and flavorful marinade.
1/4 cup olive oil, 5 garlic cloves, 1/2 lemon, 1 teaspoon paprika, 1 teaspoon salt, 1/2 teaspoon black pepper, 1 Tablespoon Greek seasoning, 1/4 cup Greek yogurt
2. Place the chicken breasts in a resealable plastic bag or a shallow dish. Pour the yogurt-based marinade over the chicken, making sure each piece is well-coated. Seal the bag or cover the dish and place it in the refrigerator. Allow the chicken to marinate for at least 30 minutes, or ideally, overnight for maximum flavor infusion.
4 boneless
3. When ready to cook, remove the chicken from the refrigerator, and let it sit at room temperature for about 15-20 minutes. This helps the chicken cook more evenly. Heat a large skillet or grill pan over medium-high heat.
4. Add a drizzle of olive oil to the hot pan to prevent sticking. Carefully place the marinated chicken breasts onto the hot pan. Sear the chicken on one side for about 4-5 minutes, or until a golden-brown crust forms. Flip the chicken breasts and sear the other side for an additional 4-5 minutes.
5. Use a meat thermometer to check the internal temperature of the chicken breasts. They should reach an internal temperature of 165°F (75°C) to ensure they are fully cooked and safe to eat. If needed, cover the pan with a lid or foil to help the chicken cook through while maintaining moisture.
6. Once the chicken is fully cooked, remove it from the pan, and let it rest for a few minutes. This allows the juices to redistribute throughout the meat, keeping it juicy and tender.
7. Slice the rested chicken breasts and arrange them on a serving platter. Serve any remaining yogurt sauce on the side for dipping or drizzling.
Effortless Eating System: The Perfect Burger
These burger patties are made with ground beef and can easily be topped with any veggies and wrapped in lettuce. Nothing beats a simple hamburger on a warm spring evening. Pile these burgers with your favorite condiments!
Yield: 4 burgers patties
Ingredients
1 large egg
½ teaspoon salt
½ teaspoon ground black pepper
1 pound ground beef
Directions
1. Preheat an outdoor grill for high heat and lightly oil grate.
2. Whisk together egg, salt, and pepper in a medium bowl.
3. Add ground beef and mix with your hands or a fork until well blended.
4. Form into four 3/4-inch-thick patties.
5. Place patties on the preheated grill. Cover and cook 6 to 8 minutes per side, or to desired doneness. An instant-read thermometer inserted into the center should read at least 160 degrees F (70 degrees C).
Serve hot and enjoy! #effortlesseatingsystem
Effortless Eating System: Chicken Salad
Super easy to take on the go for lunches!!
CHICKEN SALAD
Ingredients
2 tablespoons of plain Greek yogurt
1 teaspoon of mustard
1/4 teaspoon of onion powder
1/4 teaspoon kosher salt
1/4 teaspoon pepper
1/4 cup diced Granny Smith apple
1/4 cup chopped celery
10 ounces (1 can) chicken breast, drained, cut into pieces
baby spinach leaves, optional
Instructions
In a medium bowl, combine yogurt, mustard, onion powder, salt and pepper. Taste and adjust seasoning, if necessary. Gently add the celery, apple and chicken.
Eat as is or place on spinach or lettuce.
Effortless Eating System: Chicken Shawarma
Great for lunch, dinner or to put on a salad!
Ingredients:
1 tbsp garlic powder
2 tsp cumin
1 tsp paprika
1 tbsp coriander
½ tsp cayenne pepper
½ tsp cinnamon
2 tsp black pepper
2 tsp kosher salt
1 onion thinly sliced
Juice of one lemon
2 lbs chicken breast (about 6)
3 tbsp olive oil
For the Yogurt Sauce:
⅔ cup 0% Greek yogurt
2 cloves garlic, smashed and minced
2 tsp lemon juice
Salt and pepper to taste
Instructions:
For the Chicken:
1. In a large bowl, combine oil, lemon juice, garlic, and spices. Whisk together and set aside.
2. Add the chicken to the marinade and toss to coat thoroughly. Cover and refrigerate for at least 2 hours or up to overnight.
3. Preheat oven to 425°F (220°C).
4. Add the sliced onion to the marinade and toss to coat.
5. Spread the chicken and onion onto a baking sheet and bake for 30 minutes or until chicken is cooked through.
6. Let chicken rest for 5 minutes, then slice thinly.
For the Yogurt Sauce:
1. Combine the yogurt, lemon juice, and garlic in a bowl. Whisk together.
2. Season with salt and pepper to taste.
Serving Suggestion:
Serve on warmed egg white wraps or lettuce wraps with the yogurt sauce, tomatoes, lettuce, and cucumber if desired.
Enjoy your delicious homemade Chicken Shawarma!
Motivation
📣 Let’s talk about motivation struggles! 📣
We all tend to go through periods in our lives where we feel less motivated to do things, we see progress slowing down, we start prioritizing other things and slowly, working out and healthy habits fall to the wayside.
And just like that, your drive just left.
If you know you’re doing this and you recognize it, that’s the first step!
Your mind is probably telling you this:
➡️ I am too tired
➡️ I have worked for too long
➡️ I will never be where I want to be anyways
➡️ I rather binge
Forget that, and start thinking and repeating this to yourself:
🌞 I deserve the best health
🍏 I will nourish my body
🏋️♀️ I will train to get stronger
💪🏻 I will work hard for myself
💖 My mental health matters
✔️ Let’s go!
Are you interested in challenging yourself and mastering those negative thoughts? I am here to help you. Drop a #ME in the comments below if you’re interested!👇
Fit Tip #4
Fit Tip: Trying to see changes? Scale not moving and not sure why?
Be careful with your food options. I have seen many over the past few weeks consuming chickpeas and beans thinking they are super healthy. Both are loaded with carbohydrates and should be consumed moderately.
Next time you believe something is healthy for you double check or reach out. Happy to fact check items for anyone in the comments of this post today.
If you are not seeing progress often times there is a reason. Something is missing. Something is incorrect. Want the roadmap to progress 👇👇
Physical Activity and Health
It’s a well-known fact that regular physical activity is good for the health: it improves posture, promotes heart rate, improves brain function, burns calories, it’s good for the mood… the list goes on.
But since the most common excuse for not exercising is a lack of time (of course, sometimes it’s not an excuse but a consequence of a busy life), we have some good news for you. A recent study has shown that even a 15-minute daily walk has great health benefits and can expand lifespan.
Numerous studies have proven that regular physical activity has great effects on our health and mood. But thanks to the findings of a recent study, we now know that even 15 minutes of daily walking can have great health benefits. For instance, this study reported that regular moderate physical activity like walking is associated with a 22% lower risk of mortality for people over 60.
Looking to learn how you can boost the benefits of your walk to see changes in your entire body?? 👇
Fit Tip #3
Fit Tip: Did you know when you’re dehydrated, your metabolism slows down to conserve energy. To ensure your metabolism is moving at its fastest speed possible make sure you are getting AT LEAST 1/2 your body weight in water daily for best results. 💧
9 Foods That Boost Your Metabolism
9 Foods That Boost Your Metabolism
Looking to speed your metabolism?
Eating right can help you maintain a healthy weight, have more energy, and avoid diseases. What if you could take your health one step further by eating foods that boost your metabolism?
Metabolism is the process by which your body converts food into energy. You’ll burn more calories even when you’re at rest if you can boost your metabolism. This means that you can eat more without gaining weight, and you’ll be less likely to store excess calories as fat. So what are the best foods to eat if you want to boost your metabolism? Here are some of the best.
Green Tea
Unsweetened green tea is one of the healthiest drinks on the planet. It has been used for centuries in Eastern medicine to treat various ailments, and it can also help boost your metabolism. Green tea contains caffeine, which, as you may know, stimulates metabolism. This antioxidant speeds up the rate at which our bodies burn calories after eating and drinking. In other words, if you drink green tea daily and eat foods rich in antioxidants like fruit or vegetables with every meal, your body will burn more calories than normal-even while resting! You’ll have more energy, too, since fat cells will be converted into fuel rather than stored as excess weight.
Grapefruit
Grapefruit is a delicious and nutritious fruit that boosts metabolism. Grapefruit is a citrus fruit high in vitamin C, potassium, and fiber. In one study, participants who ate half a grapefruit before each meal lost 3.5 pounds over 12 weeks without changing their diet or exercise habits. Grapefruit contains enzymes called cytochromes P450, which help the body break down fat cells. Additionally, grapefruit helps regulate blood sugar levels, preventing cravings and spikes in blood sugar that can lead to weight gain.
Beans And Legumes
Beans and legumes are fantastic sources of protein and fiber, which are important for boosting metabolism. One cup of cooked beans or legumes contains about 150-200 calories. Protein helps to build muscle mass, which boosts metabolism. Fiber helps regulate blood sugar levels, keeping energy levels consistent throughout the day.
Berries
Berries are another great source of fiber and antioxidants, which can help boost metabolism. They’re also high in vitamin C, which allows the body to burn more calories.
Oatmeal
Oatmeal is a great breakfast food that can help boost your metabolism. Oats are high in fiber and contain complex carbohydrates, which means they take longer to digest than refined carbs like white bread. This slow digestion process helps keep blood sugar levels stable, preventing cravings and energy crashes throughout the day. Oats also contain beta-glucans, a type of soluble fiber that boosts metabolism.
Broccoli
Broccoli is a cruciferous vegetable high in fiber, protein, and vitamins C and K. It has also been shown to boost metabolism. In one study, participants who ate broccoli three times per week for 12 weeks burned more calories than those who didn’t eat broccoli. Broccoli contains sulforaphane, a compound that helps the body to break down fat cells. Additionally, broccoli is high in antioxidants and other nutrients that help to boost energy levels and promote overall health.
Nuts
Nuts are an excellent source of omega-3 fatty acids, which help boost metabolism. In one study, participants who consumed omega-3 fatty acids burned more calories than those who didn’t consume any. Walnuts, almonds, and pistachios are all great choices.
Water
Water helps to flush toxins from your system and keeps your body functioning at its best. Water is essential for life, and it’s also essential for boosting your metabolism. When you’re dehydrated, your metabolism slows down to conserve energy. So make sure to drink plenty of water every day-at least eight 8-ounce glasses. Not only will you boost your metabolism, but you’ll also be less likely to overeat since you’ll feel fuller sooner.
What We Do
⭐️ BE THE BEST VERSION OF YOURSELF STARTING FROM TODAY! 📣
Have you tried multiple plans and failed to reach your goals or gain all the weight back within weeks?
Many fitness apps and workout plans that do not focus on your personal goals and needs.
I am a certified Nutritionist and Personal Trainer with years of experience working with hundreds of clients and providing guidance in every step of their journey. Now, I want to help you in your journey of finding the best version of you there is.
🏆
I offer you a tailored approach to fitness, based on 4 pillars to succeed:
🧠 Mindset Mastery Method
🍕 Effortless Eating System
💪🏻 Fitness Friendly Method
🏆 Accelerated Success Coach
My plans are here to challenge your mindset, enforce discipline, guide you through your journey and motivate you! Are you a go-getter individual that is tired of the same old excuses? If that’s you, what are you waiting for?
Do you want to begin your Jumpstart Transformation and join our community of people doing it all for themselves?
Then drop a #ME below to see if you would be the right fit to join our rockstar team in my program!
#tweak #fitnessplans #changeyourlife #workout #fitnessplans
Fit Tip #2
👉A change in Lifestyle will always yield better results than a quick fix.
Tip: A workout alone will not get you there.
As your body ages your metabolism changes. Through our 4 Pillars we work to get the metabolism moving as FAST as possible. This system permanently burns body fat while toning.
With this combination we ensure you change your body permanently. As we progress through out 5 Level Program we put the tools in place to make sure the weight never comes back on.
What changes in your body are you struggling with right now? 💪
Food For Hydration
Drink + Eat Up 💧
As you age, your water content in your body drops. Most adult women are about 55% water.
The water in your body helps with everything from healthy joints to optimal metabolism functioning – and of course, bouncy skin – it seems wise to keep your hydration up!
Fruits + veggies are critical for hydration. They are unique because they’re made up of substantial quantities of water.
Many even contain electrolytes, like potassium, which help water make its way into your cells more quickly.
See below for the top hydrating foods.
Cucumber - 95% water
Tomato - 95% water
Broccoli - 90% water
Strawberries - 91% water
Grapefruit - 91% water
Fit Tip #1
Fit Tip: Dried fruit has as much sugar as candy.
Your body does not differentiate between the different sources of sugar.
Be very careful when consuming any dried fruit as a snack or added to any dish like a salad or trail mix if looking to burn fat or tone. 🍉🍓🍌🍒
Top 8 Drinks to Avoid Before a Workout
It’s all too easy to get wrapped up in the ins and outs of your pre-workout meal selections and forget to keep track of what you’re drinking. However, as you’ll discover, what you drink may drastically affect your exercise. Bloating and cramps to unexpected energy crashes can all be side effects of your pre workout.
So, if you really want to make your exercises both fun and productive, keep an eye on what you drink. To keep your exercise full of energy and cramp-free, avoid these 8 worst things to drink before working out. And besides, you don’t want to waste half your run looking for a restroom, do you?
Smoothies and Fatty Shakes
Nuts, nut butters, and seeds are delicious additions to any drink or smoothie, but not just before a workout. The fat passes slowly throughout the GI system, causing stomach issues such as cramps when exercising.
Pulpy Juice
Juice with pulp, is a bad pre-workout alternative due to its high fiber level.
When ingested before an exercise, fiber is hard to digest, which might induce cramps, constipation, or diarrhea. Fiber also restricts the number of carbohydrates and sugar accessible to your muscles throughout your exercise since it is sluggish to absorb.
Alcohol
Alcohol dehydrates you while simultaneously limiting the quantity of oxygen supply that reaches your muscles, which is a lousy combination for your exercise. When your muscles don’t receive enough oxygenated blood, they don’t have the energy they need to operate, and your workout performance suffers. Not to mention, drinking affects balance and lowers response time, increasing your chance of an accident or injury.
Juice in a Bottle
Bottled juices, unlike fresh-squeezed juice, frequently contain less than 10% genuine fruit juice and have minimal nutritional value. Instead, they load you full of large amounts of sugar, which might leave you with stomach pain and force you to sit out. Furthermore, although juice drinks and juice boxes may provide an initial surge of energy, the sugar high will quickly fade as you go through your exercise.
Soda
Soda is made mostly of refined sugar, it lacks the variety of carbohydrate sources that the muscles need for activity. You will be better off drinking a sports drink, which usually has a wider range of carbs (there are some drawbacks to that, too).
Sports Beverages
Gatorade seems like a no-brainer before (or during) the exercise. Sports drinks, after all, are built to maintain hydration levels and ensure that the muscles are ready to work. The problem is that many sports drinks are heavy in sugar, which may cause digestive problems such as cramps and diarrhea if you are sensitive to such things or consume too much in a small period of time.
Coffee
If you’re sensitive to caffeine or consume too much of it, you can have headaches or an upset stomach. If you opt to consume coffee before a workout, pay close attention to how the body responds, particularly if you aren’t a coffee drinker.
Energizing Beverages
Energy drinks (think Red Bull or Monster) may provide a short-term boost. However, because of the caffeine concentration, you may have cramps, headaches, and dehydration in the long run.
The next time you exercise, just make sure to avoid these worst drinks before working out.
Having a hard time going to the bathroom while traveling?
Ever spent a few days traveling, and fresh produce wasn't readily available? 😟
You probably noshed on protein bars, nuts, healthy snacks... did you suddenly lose your ability to go to the bathroom? 🤔
Hello, lack of water, which shuts down digestion (among other things).
The fix:
-Fruits + veggies are unique because they're made up of substantial quantities of water. 💧
-Even better – many contain electrolytes, like potassium, which help escort water into your cells more quickly.
-Next time you are on the road and looking to maintain a fast metabolism and digestion try adding more FRESH- Veggies and fruits and see if you feel the difference! 🥒🥦🫑
Weight Loss and Supplements
The most efficient and effective way to transform the body in written into each of our Levels.
If someone is selling a tea, supplement, drug, medication, beverage, bar, powder, steroid or even a special gym or workout class this is not sustainable.
Not only will it take you longer to see a full transformation, eventually it will lead you back to where you started. Wasting time and money while further slowing down your metabolism.
What have you tried to transform your body?
Are Your Workouts Not Working?
Are your workouts “not working”? 😓
Without combination of nutrition, workouts can be left counter productive. 🚫
It is super important when wanting to see effective change or results from your workout to ensure you are fueling your body properly to keep your metabolism moving.
Without proper nutrition your body can be left fatigued which can slow your metabolism and make your workout ineffective all together.
Next time you reevaluate and make tweaks for change I highly recommend making sure you emphasize all elements that influence change.
Below you will find Jesse who recently completed Level 1: Accelerated Alignment. Her results have been nothing short of amazing with her total body transformation. 💯