You're Invited to My Healthy Thanksgiving Challenge Group!

This time of year is absolutely my favorite.  With Thanksgiving soon & then Christmas, I know there will be lots of family time and laughter on the way!  But this time of year also has a history of testing my ability to eat clean & limit sugars.  I’ve learned what helps me stay on track and what keeps me accountable to my health & fitness goals.

This is why I’m so very excited to share my next accountability group with you all, the Healthy Thanksgiving Challenge!  We will begin prep week November 2 and will continue through the entire month of November.  We will spend the entire month of November learning to eat healthier and making time to take care of ourselves each day with 30 minute workouts.  Healthy nutrition doesn’t have to be complicated.  With portion control and eating the correct foods, you can reach your goals.
We can all enjoy the holidays without starving ourselves and without depriving ourselves of a treat every now and then .  The balance of 80% clean & healthy food with about 20% treats is a great solution!

During this group I will give you tips to stay on track through one of the most challenging holidays.  You will be connected with an exclusive group of ladies on the same mission to be healthier.  We will support each other while keeping each other on track with our nutrition and our workouts.

Are you wondering what you’ll get when you invest in yourself and join my Healthy Thanksgiving Challenge Group?

1. Yours truly as your personal coach to talk with daily!  We will all check in with each other daily through a private group.  I will share with you what I’ve learned to guide you towards successfully achieving your health and fitness goals.

2. An exclusive online support group full of ladies on a mission to become healthier & stronger – together!  An online group to check in with daily, talk about struggles, talk about successes and have to have fun with.

3. THE most advanced nutrition shake on the planet for your daily dose of the healthiest food you will ever eat.  No joke with that statement!  Shakeology is the best nutrition you will find.

4. An amazing workout & nutrition program.   Simple, 30 minute workouts that anyone can find time to do.  And a nutrition guide to teach you how to make lifestyle changes and create healthy eating habits that work for you.

5. I will share with you meal planning tips, meal plans, and clean recipes to help you continue eating healthier.  You will also receive recipes for healthy Thanksgiving dishes and tips to survive the holiday without undoing all of your hard work!

6. As a thank you, I will give you a wonderful cookbook FULL of clean, simple recipes that fit perfectly into your new healthy lifestyle.

Are you ready to get started?

You’re ready!
You can absolutely accomplish all of your health and fitness goals.
You can absolutely feel better and have more energy.

And I’m here to help you through the entire journey.
Let’s get started!

All you have to do is fill out the form below or email me at kristingator@gmail.com and I will be in touch!

This week’s meal plan is a little different, just a little!  You’ve probably noticed that I’m a creature of habit and tend to eat the same foods.  This makes everything simpler for me and it gives me less to think about.  But this week I will start my week with the 3 Day Refresh.  I’ve eaten more junk this past week than usual for me. My body isn’t accustomed to the unhealthy carbs and excess sugars that I’ve been craving. 

I’m totally contributing all of these cravings to stress!  We know that chronic stress will cause long term elevation of cortisol, the stress hormone.  Cortisol is responsible for increased appetite and increased cravings for sugar.  Once we start eating added sugars, our bodies release endorphins, serotonin, dopamine and insulin, all leading to more cravings for sugar.  And the vicious sugar cycle continues until I put a stop to it!

This week my goals are to spend time each day relaxing, not bringing my stress or frustrations from work home with me and making time to enjoy each day.

With the 3 Day Refresh I will be utilizing the healthiest option to clear my body of excess sugars and get back on track without staving myself and without using unhealthy detox remedies.  I will still be eating and drinking plenty of protein, fiber, fruits and vegetables to keep my metabolism up while still allowing my body to clear itself of toxins and sugars.  There is no starvation whatsoever with the 3 Day Refresh.  This is why I love this mini-cleanse.  After 3 days, I will have more energy, will sleep better, will have lost my sugar cravings and will have lost the fluid I’ve been retaining.  

Fruit Juices - Should We Drink Them?

Orange juice was my favorite morning beverage, until I realized how the sugar was affecting my blood sugar and my weight.  So over a year ago, I decided that I would not drink fruit juice any more.

Fruit juices (apple, orange, pineapple, etc) are loaded with sugar.  Juice contains just as much, sometime more, sugar than sugary soft drinks.  Yes, juice can contain vitamins, antioxidants etc…but it’s the sugar content we worry about.

Here is the problem with drinking juice: fruit juice is basically a concentrated dose of sugar in each glass (liquid sugar).  A glass of juice is the equivalent of eating several pieces of fruit in a short amount of time.  When fruit is juiced in the factory, all the fiber from the actual fruit is removed.  We need the fiber to help slow the absorption of the sugars.  Without the fiber from the fruit pulp, we have a huge sugar spike and then will have a huge sugar crash a couple hours later.  And when we drink juice, we don’t feel full, so that’s additional calories with no benefit.

When we have a sugar spike in the body from fruit juice, the fructose (sugar) is sent to the liver.  The liver then gets overloaded and some of the sugar turns into fat and can cause insulin resistance.  This is why high sugar diets lead to weight gain.

Juicing fruit is different than using the whole fruit in a smoothie or Shakeology shake.  When we use the whole fruit we are getting the fiber and pulp of the fruit.

The bottom line:
If you need something sweet, eat a piece of whole fruit.  
This way you get all the vitamins, antioxidants, etc AND the FIBER to slow absorption of the sugars. Don’t drink your calories – eat your calories.

Pecan Crusted Pork Chops & This Week's Meal Plan

Today I started phase 2 of ChaLEAN Extreme.  This happens to be perfect timing for me.  With these workouts I will push past my comfort zone and see what I'm actually capable of accomplishing.  During this month of the program, we are focusing on lifting heavier weights, one body part at the time so that we can focus on building strength.  And as women, we have to remember that we will not get bulky from lifting slightly heavier weights.  What we will do with heavier weights is increase our metabolism and build muscle to tighten, tone and reshape our bodies!

You guys will also notice that my meal plans are very similar each week.  This is simple for me and is the easiest way for me to stay on track.  We each have to find what works for us.

Wednesday night, we're having one of my favorites!  And it's so simple to make.

Pecan Crusted Pork Chops:

Ingredients:
4 boneless pork chops 
1 cup pecans
¾ cup whole wheat bread crumbs
Salt/pepper

Directions:
*Pulse pecans & breadcrumbs in food processor until fine
*salt/pepper pork chops then coat each side with pecan mixture
*heat olive oil over medium-high heat
*cook for 4 minutes each side

21 Day Fix Portions

1 red, ¼  yellow, 1 orange (chopped pecans), 1 tsp

Invite into FREE 30 Day Accountability Group

Over the last year and a half, I’ve learned the importance of support, accountability and friendship.  Achieving health and fitness goals can be overwhelming and at times frustrating.  It can be difficult to change eating habits and learn to eat healthier.  And it can most definitely be difficult to begin a new exercise program and actually stick with it.

I have made it my mission to help as many people as I can become healthier and feel better.  We all deserve to be healthy and feel good!  

Challenge groups work.  

Our trainers create programs & meal plans that guarantee results.

As your coach, my job is to motivate and encourage you throughout your journey.

My job is to remind you why you started your journey.

This is why I’m so very excited to invite you into this totally FREE 30 day accountability group with me as your Coach!  We will begin on October 26^th.

I will give you meal plans with simple recipes to use each week.

I will teach you about clean eating and share clean eating tips.

I will give you a FREE 30 day access pass into our Beachbody On Demand and will help you choose the right workouts for you.  You will be able to stream, from any device, hundreds of workouts from some of our top programs – ALL for FREE for 30 days.  Programs such as P90X, P90X3, Insanity, TurboFire, ChaLEAN Extreme.  Exclusive workouts from some of our top celebrity trainers and master trainers.  And sneak peeks of programs such as PiYo, Insanity Max30, CIZE, P90 and 21 Day Fix.  The content available is unreal and there are literally workouts for everyone and all fitness levels.

You will also be given access into an exclusive online support group lead by me, as your coach, to help you be successful.  You will be part of a community of supportive individuals on a mission to be healthier and feel better.  You will have daily support, encouragement and motivation to help you achieve goals.

Are you ready?  You have absolutely nothing to lose – this group is completely free and the access to awesome workouts is completely free for 30 days!

Fill out the form below or email me at kristingator@gmail.com and I will be in touch! 

Healthy Oven Fried Chicken Recipe and Week 4 Meal Plan for ChaLEAN Extreme

I'm finishing up this week's meal plan and grocery list to give myself the best chance of success with my nutrition goals this week.  Each week I also share my meal plan with each of my accountability groups.  I do this to help give them ideas for their own meal plans and new recipes to try.  When I meal plan each week, I'm following the nutrition guidelines from the 21 Day Fix program.  This is a simple, ingenious way to keep track of proper portions and to ensure that I'm eating enough of each type of food.

My newest group starts prep-week tomorrow.  It's not too late to be a part of this accountability group!  My email is below!  Let's get started!

One meal will be Chicken Parmesan from the Fixate cookbook.  The chicken for this dish is a healthier version and is oven "fried".  So I wanted to share with all of you.

This cookbook has helped to add new recipes and choices into our meal plan each week.  You might be able to tell that I'm a creature of habit and can eat the same foods sometimes daily!  Breakfast is always Shakeology & snacks are generally the same each week.  This makes part of meal planning easy to decide each week.

Here is the recipe for the healthy Oven Fried Chicken

Ingredients:
2 tbsp pine nuts
1 tbsp corn meal
1/2 tsp onion powder
1/2 tsp paprika
1/2 tsp garlic powder
1/2 tsp black pepper
1/4 tsp cayenne powder
1/2 tsp dried oregano leaves
1/2 tsp dried thyme leaves
1/4 tsp salt
1/2 tsp baking powder
1/4 cup almond flour
1/4 cup coconut flour
2 tbsp grated parmigiano cheese
1/2 cup low-fat buttermilk
1 large egg white
4 pieces raw chicken breasts, boneless, skinless
1 tbsp olive oil

Directions:
1. Preheat oven to 425 degrees
2. Place pine nuts & cornmeal in food processor (or blender).  Pulse until finely ground.
3. Combine pine nut mixture, onion powder, paprika, garlic powder, pepper, cayenne pepper, oregano, thyme, salt, baking powder, almond flour & cheese in shallow dish; mix well.  Set aside
4. Combine buttermilk & egg white in shallow dish, whisk to blend
5. Dip each chicken breast into buttermilk mixture then dredge in pine nut mixture until evenly coated.
6. Heat oil in large, ovenproof skillet over medium-high heat
7. Add chicken breasts, cook for 3-4 minutes.  Turn chicken
8. Place skillet in oven; bake for 10-12 minutes, or until thermometer inserted into thickest part reads 165 degrees.

This chicken will be used in chicken parmesan, but will also be good by itself. 

If you would like to know more email me at kristingator@gmail.com or fill out the form below and I will be in touch.

My Purpose, My Passion, My Why

We have medications to treat almost every medical condition – sometimes medications are needed, but many times medication is not the ONLY answer.  I truly believe that we need medications, but we also have to remember that there is a bigger picture – there is a complete health and wellness component to every disease state.  Some of the most common medical conditions, such as heart disease, high blood pressure, high blood sugar, and pain syndromes should also be treated with lifestyle changes.  The foods we eat and our activity levels have such a huge impact on our overall health.

I know that most of you know this about me – I’m a pharmacist, and I worked hard for seven years to earn a Doctorate degree so that I can help others be healthier, feel better and live happier lives.  My days at the pharmacy are fulfilling as I have the amazing opportunity to offer advice and support to so many patients.  However, what if my advice and support began BEFORE someone was sick and needed medication?  How much impact could I have on helping PREVENT or LESSEN the SEVERITY of some of the disease states that I treat every day?  What if medication isn’t the sole answer to everything?  

These are my goals.  

This is my purpose - to share what I learned at the College of Pharmacy and what I continue to learn every day.  To be an ADVOCATE for TRUE HEALTH.  My passion is to help everyone feel their healthiest by making small changes towards a better lifestyle.   Just like medications, one strength or compound doesn’t fit everyone.  We all have to find what works for us so that we can feel our best.  One nutrition plan doesn’t fit everyone; one exercise program doesn’t fit everyone.  

Finding what works for you is much easier with someone who will support and encourage you.  Choose a health care professional who truly knows how to live healthier without sharing false promises or quick fixes.  You too can find your own healthy! 

This is a lifestyle change of which I am a proud advocate.  
My life’s journey has truly been enriched by sharing health with so many.

Are you ready?  Email me at kristingator@gmail.com or fill out the form below and we will get started.

Meal Plan for Week 3 of ChaLEAN Extreme AND Recipe

Today starts week 3 of my new program AND it's my short week from work!  During my short weeks at work, I have more time to cook.  I do have a couple flu clinics, a volleyball game, dinner out with Burney's mom and family coming to town for the weekend that will keep me busy, but it's going to be a fun week for me!

This is my meal plan for this week.  I share my meal plans and recipes with my accountability groups each week to help give them ideas for their own.  And they also share their meal plans and new recipes.  It's great to have ideas from everyone in the group!

This recipe has been on my meal plan for the last few weeks and I haven't cooked it yet!  Sometimes life just gets in the way, right?  This week, the plan is to cook & prep everything Tuesday night so that Burney can pop them into the oven Wednesday night before I get home from work.  

Chicken Stuffed Bell Peppers (adapted from Fixate Cookbook) 

Serves 8 (1/2 pepper each)

Ingredients:

4 medium bell peppers (any color), cut in half & seeds removed

2 tsp olive oil

1 medium onion, chopped

2 cloves garlic, finely chopped

1 & ½ lb raw chicken breast, boneless, skinless, chopped into ¾ inch pieces

1 tsp chili powder

1 tsp ground cumin

¼ tsp salt

¼ tsp pepper

1 cup Grandma’s Tomato Sauce (homemade - also from the Fixate Cookbook)

2 cups cooked quinoa 

1 cup canned black beans, drained, rinsed

1 cup frozen corn kernels

5 tbsp chopped fresh cilantro

 1 tbsp fresh lime juice

1 cup Monterey Jack cheese

Directions:

1. Preheat oven to 375

2. Place bell peppers, skin side down on large baking sheet

3. Heat oil in skillet over medium heat

4. Add onions, cook for 4-5 minutes or until translucent

5. Add garlic, stirring frequently for 1 minute

6. Add chicken pieces, chili powder, cumin, salt, pepper.  Cook for 5 minutes or until chicken is no longer pink

7. Add tomato sauce, quinoa, black beans, corn, cilantro & lime juice.  Reduce heat to medium-low, cook for 3-5 minutes until heated through

8. Add heaping ½ cup of chicken mixture to each pepper half and cover lightly with foil

9. Bake for 35 minutes or until peppers are tender, remove foil

10. Top each pepper evenly with cheese and bake for about 3 minutes to melt cheese

**21 Day Fix Container Equiv: 1 green, 1 yellow, 1 red, ½ blue