Meal planning tips and NEW recipe

When I started meal planning about a year ago, I realized that I wasn't as on track with my goals as I thought.   So, now I make it a habit to meal plan each week, sometimes it's a few days at the time and sometimes it's the entire week.  By planning out meals for the week (or at least a couple days at the time), I can be sure that I'm eating enough servings of proteins, fruits, vegetables, carbs and healthy fats without going overboard. I'm able to calculate my calorie targets for the day based on my weight and goals using the 21 Day Fix system and can determine the number of servings that I will need each day. Seeing the number of servings on paper helps me to be conscious of my portions and the types of foods I'm eating.  I'm able to easily track my foods for the day and can visualize the proper portions thanks to the color coded containers with 21 Day Fix. Meal planning also allows me to prep foods in advance so that I always have something healthy on hand.

This is my meal plan for this week:

My top tips for meal planning:

1. Use a printable meal planner or paper.  I use both. 

2. Decide which day you will meal plan each week so that it becomes a habit.

3. Keep a folder (electronic or paper) of your favorite healthy  recipes so you have quick access without having to          search.  And keep your favorite cookbooks nearby (I'm  loving the new Fixate cookbook from Beachbody!)

4. Start with one meal at the time.  I like to start with 
breakfast because I'm a creature of habit and always have 
my Shakeology for breakfast.  Then I think about lunch 
and supper and the types of proteins that I want to eat 
during the week.  I add one meal at the time into my meal 
plan and I count containers as I start filling in each meal.

5. Once breakfast, lunch and dinner are filled in, I add 
snacks to be sure that I have all of my veggies and     
proteins for the day.

6. Then I make a grocery list based on my meal plan for the 
week.  This way I'm not buying extra food that might go to 
waste.

7. I always keep a copy of my meal plan in the kitchen where 
I can see it quickly and know which meals I need to do prep-work for.

8. Plan when you will do your prep work.  For example, 
washing/cutting veggies & fruits.  Cooking proteins such 
as chicken or turkey meatballs to have in the refrigerator 
during the week.

One of the exciting additions to my meal plan this week is Chicken Stuffed Bell Peppers from the new Fixate cookbook. 
Here's the recipe!! 

If you're ready to learn about meal planning, clean eating and portion control, get tips & recipes, I'm here to help.  I have challenge groups each month where I share all of this and more.  Proper nutrition, exercise and support are the keys to being more successful with your health and fitness goals.  Email me at kristingator@gmail.com or fill out the form below and I will be in touch.

*** I have a brand new group that you can get in on right now! *** 

Shakeology Thin Mints

So excited!  I created the healthiest thin mint chocolate treat on the planet!  No joke, they are healthy and taste delicious.  And because they are made with Shakeology, they are full of superfoods, vitamins, minerals, antioxidants, probiotics, prebiotics and protein.  

Ingredients (for about 6 thick mints OR about 12 thin mints)

2 scoops chocolate Shakeology

5 tbsp coconut oil, divided

1/2 tsp peppermint extract

Directions

1. Melt 2 tbsp coconut oil, let cool slightly, stir in 1 scoop Shakeology and mix very well.  Pour about 1 tbsp of mix into 6 cupcake liners (use less of the mix to make more if you prefer thinner bars).  Then refrigerate for about 10 minutes.

2. Melt 1 tbsp coconut oil, let cool slightly and stir in 1/2 tsp peppermint extract.  Then spoon about 1 tsp of this mixture on top of bottom chocolate layer in cupcake liners.  Refrigerate for 10 minutes.

3. Melt 2 tbsp coconut oil, let cool slightly, stir in 1 scoop Shakeology and mix very well.  Pour about 1 tbsp of mix on top of the coconut oil/peppermint layer.  And refrigerate for 30 minutes or until firm.

Remember that you can make the layers as thick or thin as you prefer.  

Enjoy!

Healthy Summer Challenge with FREE gift from your Coach

I am the healthiest I've ever been, and I'm excited to share with you what I've learned and what is working to help me.  I've learned how to fit exercise into my day, even working full time.  I've learned how meal planning can be the most effective tool to stay on track with clean eating.  And I've learned that this is all so much more fun with friends!

  

You're invited to join me on a journey to better health & fitness with supportive friends on the same journey.   

I'm opening up my next online challenge group: 

Healthy Summer Challenge.  We begin on July 27th!

I believe that there are 3 components to a successful program: 

1. Proper nutrition (each program comes with Shakeology and a nutrition guide)

The 21 Day Fix nutrition system has been the GAME changer for me.  This program taught me how to eat, what to eat, how much to eat and how to continue this way of eating for a lifetime.  This isn't a diet.  This is a way of life that includes clean eating, proper nutrition and exercise.   I’ve never felt better and clean eating has made all the difference in the world.  And because I LOVE the 21 Day Fix System so much, this group will receive a FREE 21 Day Fix based cookbook from me as soon as it's released by Beachbody.

2. Exercise (Beachbody has the BEST trainers!)

Who wouldn't enjoy a daily workout with Chalene, Autumn, Tony or ShaunT?  These guys are the best in the business and create the best programs for EVERY FITNESS LEVEL.  Many of the workouts are only 30 minutes -- we can all find time for that each day!

3. Support & accountability (This is where I come in - I'm your personal coach!)

You will be coached through the ENTIRE process, each day, by me!  You will be a part of an exclusive, supportive and fun online club to ensure that you REACH YOUR GOALS!  There is nothing like a group of friends holding you accountable and supporting you.  You WILL BE SUCCESSFUL and YOU WILL reach YOUR GOALS! 

All you need to do is let me help you find the program that is right for you and be open to learning and getting healthier.  It's that simple.  

Your fitness package includes:

• A complete at-home fitness program with DVDs
• Full workout schedule
• Getting started guide so you can jump right in
• Complete meal plan & recipes that are easy to follow
• Clean eating advice & tips
• Meal planning info
• Shakeology (THE Superfood Shake to help you get complete, dense nutrition each day
• Me as your personal coach
• Access to our exclusive online challenge group for daily support, motivation, tips and accountability
• AND when you order a challenge pack, my FREE gift to you will be Autumn's new Fixate cookbook with 100 recipes that are simple, delicious and healthy! 

If you're ready to make changes, no matter how small, I want to help you find your personal healthy, stick with your goals and stay healthy!

Here's what you need to do:

Click this link to make me your free PERSONAL COACH

Then email me and we will set a time to talk.  I will help you choose the correct program to fit your goals and we'll get everything that you need together so you're ready to go on July 27th.

If you have any questions, email me at kristingator@gmail.com or fill out the form below and I will be in touch.

Browse Challenge Packs with this link: Challenge Packs

Or become a preferred customer or Coach with this link 

Preferred customer & Coach

Do you know what's in your meal replacement shake?

The purpose of a meal replacement shake is replace the junk that you might otherwise eat by providing a healthier alternative.  Not all meal replacement shakes are created equal.  Check the label and read all of the ingredients.  Do you know what you are reading?  Are you able to recognize each word?  Can you be sure that everything in the product is listed on the label?

The purpose of clean eating is to limit exposure to artificial ingredients, excess sugars and processed foods.  We have numerous studies proving the harmful effects of artificial sweeteners, artificial colors & flavors and processed foods on our bodies.

In 1936 the government realized that our soil was becoming devoid of nutrients and that 99% of people were depleted of nutrients.  Again in 1992, this was all confirmed.  But this is a subject all itself and could be discussed for days.  For now, know that the soil is depleted of minerals and these minerals are less available for plants to absorb and pass to us.  We are becoming more overfed, undernourished and nutrient starved as times passes.

Shakeology is the missing link.  Research proven and quality assured to provide the nutrients that our bodies require and crave.  Shakeology is a combination of 70 of the purest, highest quality ingredients from around the world.  Each ingredient is sourced from the best locations across the globe to provide a superior nutrition profile that is unmatched.  This product contains no artificial ingredients and is actual, whole food.  It’s the perfect answer to provide the nutrition that our bodies need.

How do you know if your meal replacement shake actually contains real food and not artificial ingredients?  Start with the label if you see terms such as soy lecithin, artificial flavors, artificial colors, sucralose, etc then you know that you should be worried.  And many of the vitamins in meal replacement shakes are synthetic, meaning they are created in a lab.  

The most interesting way to tell if your shake is made with whole foods is to put it to the test to see if it will actually rot.  We all know that real food will rot.  Therefore if your shake contains real food, you can expect lots of mold in your bowl.  If the product has preservatives and chemicals, it will not have lots of mold growing.  

I used one serving of Shakeology and one serving of another popular meal replacement shake; both vanilla flavor and mixed with 1 cup of water.  These are the before and after pictures from a total of 6 days in a warm environment.  Shakeology is on the left in both pictures.  As you can see from the results, the Shakeology bowl is full of mold and most of the water has been used by the mold, meaning the actual food has rotted.  There is only a slight bit of mold in the other shake’s bowl and product has separated, with the fillers and chemicals on the bottom and most of the water still in the bowl.  Here’s the proof that Shakeology is made of actual, whole, clean, all-natural food with nothing artificial.

Day 1:

Day 6:

Shakeology has provided me with the nutrients that I was missing to decrease my cravings, give me energy, help my digestion and regularity, improve my skin, help control my blood sugar and make me feel healthy.  These are the reasons that I have been drinking Shakeology for 18 months, every day, without fail.

Are you ready to nourish your body with real, whole, nutrient dense food?

Email me at kristingator@gmail.com or fill out the form below and I will be in touch.

Check out all of Shakeology's ingredients here:
Shakeology 

Benefits of Chia Seeds

Benefits of Chia Seeds

“Chia” comes from the ancient Mayan word for “strength”.   These tiny seeds pack a ton of nutrients.  The standard serving size is about 2 tablespoons.

And 2 tbsp of chia seeds provide about:
 6 grams of protein
 9 grams fat
 10 grams fiber
Twice the iron and magnesium of a cup of spinach
As much calcium as a half-cup of milk
As much potassium as a third of a banana
More than twice the fiber of a cup of oatmeal
Five times the omega-3 fatty acids content of a serving of walnuts
Loaded with antioxidants
Contain B vitamins and zinc

**Chia seeds will help us feel fuller, longer, because of the high fiber content and the chia seed’s ability to swell.  Fiber makes up the majority of the carbohydrate component, which means that this fiber isn’t digested by the body,  doesn’t raise blood sugar and doesn’t require insulin to be taken care of the carbs.

Shakeology contains chia seeds!  One of the MANY reasons that I love & drink Shakeology every single day.

Do you wonder what to do with Chia seeds?  Add them to your smoothies, pancakes, muffins, salads, yougurt, cottage cheese, homemade granola.  I mix chia seeds in my overnight oatmeal with fruit for a wonderful snack.

Fit for Summer Challenge Group and Gift

I am the healthiest I've ever been, and I'm excited to share with you what I've learned and what is working to help me.  I've learned how to fit exercise into my day, even working full time.  I've learned how meal planning can be the most effective tool to stay on track with clean eating.  And I've learned that this is all so much more fun with friends!

  

You're invited to join me on a journey to better health & fitness with supportive friends on the same journey.   

I'm opening up my next online challenge group: 

Fit For Summer Challenge.  We begin on July 20th!

I believe that there are 3 components to a successful program: 

1. Proper nutrition (each program comes with Shakeology and a nutrition guide)

The 21 Day Fix nutrition system has been the GAME changer for me.  This program taught me how to eat, what to eat, how much to eat and how to continue this way of eating for a lifetime.  This isn't a diet.  This is a way of life that includes clean eating, proper nutrition and exercise.   I’ve never felt better and clean eating has made all the difference in the world.  And because I LOVE the 21 Day Fix System so much, this group will receive a FREE 21 Day Fix based cookbook from me as soon as it's released by Beachbody.

2. Exercise (Beachbody has the BEST trainers!)

Who wouldn't enjoy a daily workout with Chalene, Autumn, Tony or ShaunT?  These guys are the best in the business and create the best programs for EVERY FITNESS LEVEL.  Many of the workouts are only 30 minutes -- we can all find time for that each day!

3. Support & accountability (This is where I come in - I'm your personal coach!)

You will be coached through the ENTIRE process, each day, by me!  You will be a part of an exclusive, supportive and fun online club to ensure that you REACH YOUR GOALS!  There is nothing like a group of friends holding you accountable and supporting you.  You WILL BE SUCCESSFUL and YOU WILL reach YOUR GOALS! 

All you need to do is let me help you find the program that is right for you and be open to learning and getting healthier.  It's that simple.  

Your fitness package includes:

• A complete at-home fitness program with DVDs
• Full workout schedule
• Getting started guide so you can jump right in
• Complete meal plan & recipes that are easy to follow
• Clean eating advice & tips
• Meal planning info
• Shakeology (THE Superfood Shake to help you get complete, dense nutrition each day
• Me as your personal coach
• Access to our online challenge group for daily support, motivation, tips and accountability
• AND when you order a challenge pack, my FREE gift to you (as soon as it's available) will be Autumn's new Fixate cookbook with 100 recipes that are simple, delicious and healthy! 

If you're ready to make changes, no matter how small, I want to help you find your personal healthy, stick with your goals and stay healthy!

Here's what you need to do:

Click this link to make me your free PERSONAL COACH

Then email me and we will set a time to talk.  I will help you choose the correct program to fit your goals and we'll get everything that you need together so you're ready to go on July 20th.

If you have any questions, email me at kristingator@gmail.com or fill out the form below and I will be in touch.

Browse Challenge Packs with this link: Challenge Packs

Or become a preferred customer or Coach with this link 

Preferred customer & Coach