Saturday, May 31, 2014

Are YOU ready for a challenge? Upcoming June Challenge Groups!!!

Good morning everyone! 

I know I talk a lot about challenge groups, but today I decided to blog about it and just give everyone a heads-up about whats coming up in June!!!!

Lets start with the basics of what a challenge group is. A challenge group is a group of individuals in a closed private facebook group online who are all going through a particular program together, working towards a set goal in relation to their health and fitness, being led by a coach/ dietitian. Challengers are often either working on their diet, or working towards a fitness goal, or BOTH! Each challenger is required to purchase the program we are working through together (just as you'd be required to purchase the text book for a college class, unless otherwise noted- such as my free mindset challenge group),  and commit to checking in daily for accountability and doing the assignment for the day which is there to help you grow and advance towards your goals, whatever they may be.

SO, do challenge groups work?

YOU BETTER BELIEVE IT!

First of all....I am a product of a challenge group. I have gone through 2 challenge groups and they have helped me personally go from a size 12 to a size 2.

Now, that's my own personal results. Check out one of my challengers results as well! These results are in only 5 weeks of clean eating according to the 21 day fix diet plan, working out 25 minutes 5 days a week to Focus T25, and drinking shakeology daily.

Is that not incredible or WHAT?!

My challengers also share with me that their healthy eating and lifestyle changes are spilling over into their family and the WHOLE family is beginning to live a healthier lifestyle!

When I say that I absolutely love what I do, THIS IS WHY! When you work hard at your goals, anything is possible!

Challenge groups take the very basic concepts that are proven time and time again to WORK and put it into a fool proof plan for you.

Its not rocket science, healthy diet + exercise + support and accountability = REAL RESULTS. 


So now that we have reviewed what challenge groups are, and we have established that they do, in fact, work, lets talk about the upcoming challenge groups I am offering for the month of June!

June 1: 30 day MINDSET CHALLENGE! 100% FREE

The first group I am so pleased to offer is a 100% free MINDSET CHALLENGE GROUP! This group is for those who are not ready to commit to dietary changes or to a fitness program. It is for those who have struggled in the past sticking to their diet and exercise, who have struggled with emotional eating, struggled with binge eating, and/or struggled with maintaining motivation and commitment. This is for those who know they need to make a change, but are not quite sure where they want to start yet, and to see what a challenge group is all about without a financial commitment to a program or diet plan. Like I said, this program is 100% free. But that doesn't mean that you don't have to do anything! If you don't do anything, you cannot expect to get anything out of it! You do need to commit to 2 things:

1) create a free account at team beachbody to assign me as your personal coach.
2) check in daily and share with the group the daily challenge. It takes about 5 minutes or less, and it is for 30 days.

Within those 30 days though, you'll be amazed at how your mindset can change and get your totally ready for success on any program.  At the end, you will have the option to continue into another challenge group if you'd like!


June 9th: The 21 Day Fix Challenge Group
The next group that I am so excited over is my next 21 day fix challenge group starting June 9th! If you missed our first group and are interested in joining my next one, NOW'S YOUR CHANCE! This is a complete program with diet, portion control containers, and an awesome exercise component. It lasts 21 days, at which time, if you wanted to continue, we will have the option for a round two! This is the diet plan that I personally follow, as well as my family, and it has helped tremendously with my results! This challenge group is for those who are ready to COMMIT to change. You will get daily support, accountability, tips and advice. You will be required to purchase the challenge pack which includes the workout program, diet, portion control containers, as well as Shakeology which we will use for the course of the 21 days. I find that, with myself, as well as my challengers, the best results come with incorporating Shakeology into your diet for your daily dose of dense super-food nutrition, increase energy, reduced cravings and much more....It has helped me stick to my plan and get my personal results which is what I want for my challengers as well. If after the 21 days you choose not to continue, that is totally fine, but it is a requirement for the challenge group. I am committed to getting you results!

You will check in daily and I will make sure you are getting the most out of the program. Together, we will menu plan, teach you how to set yourself up for success, and lift each other up. WE WILL NOT LET YOU FAIL, and it is  my personal goal to make sure you get the VERY MOST out of the program. If you are looking for REAL RESULTS, and are ready to change your diet and get in shape with an AWESOME exercise routine, then this program is the one for you!

The final group that I am SOOOOO excited about is:
The June 30th Diet Overhaul! 
This group is going to be EPIC. It is for those who really need help in overhauling their diet! You will have FREE access to not just one Registered Dietitian, but FOUR Registered Dietitians to help YOU overhaul your diet, change the way you eat, and set you up for success! We will provide menu plans, and teach you portion control as well as many other tips to clean up your diet! We will support you for 30 days to help you GET ON TRACK, and STAY ON TRACK! The requirements for this group will be to replace one meal per day with Shakeology, follow the diet plans we provide/ help you create, and check in daily for accountability.

So that is what is on the table for the month of June. Are YOU ready for change? What are you waiting for! The opportunity is here, all you have to do is take the first step.

If you are interested in more information or reserving a spot in one of the upcoming challenge groups, please fill out the application below and I will get back to you within 24 hours to discuss the opportunities and get you set-up and plugged in! If you make the commitment, I promise to pour my heart and soul into helping you succeed!



Fill out my online form.
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Friday, May 30, 2014

NOW ACCEPTING APPLICATIONS!






Let me just take a minute to say how much I LOVE what I do as a dietitian and a coach! It is SOOOO rewarding to see someones hard work pay off on the scale and to watch their confidence SOAR! It is truly the most incredible feeling, and I mean that from the very bottom of my heart. I am very passionate about what I do and that is why I am SO excited to announce that I am accepting applications for 2 spots on my team! If you are interested, you need to act quick because I am accepting applications this weekend only.

What does this mean, you ask? It means that I am looking for 2 very passionate individuals who have a desire to help others and a love of health and fitness. You DO NOT need to have any experience, and you DO NOT have to be at your goal weight! You just have to be willing to learn and we will teach you everything you need to know. You also have to be willing to live your life by example, as from my personal experience- actions truly speak louder than words in helping to lead others to their health and fitness goals.

So if you want to earn extra income, take control over your own health and fitness goals, learn from the best, then NOW IS YOUR CHANCE! No, your not selling anything. As a coach, on our team, you  live your life by example, motivate, teach, and help inspire others to meet their health and fitness goals as well. If this sounds like something you're interested in then fill out the application below and I will get back to you within 24 hours to see if this is a good fit!


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Sunday, May 25, 2014

The ultimate budget menu: $60/ week INCLUDING shakeology

Yep you read that right.

I just spent a great length of time costing out our groceries and menu plan to come up with the ultimate budget friendly plan that averages ~$60 a week for someone on the first level of calories on the 21 day fix (the level I am on). The $60 a week INCLUDES the cost of shakeology at coach discount price (if your a penny-pinching shakeology lover like myself- you should seriously consider signing up to be a coach to save that extra 25%- it adds up! Email me for more info!! Bbaeznutrition@gmail.com).

So, what does it look like?

It's essentially what I personally eat daily!

Here it is! (Portioned according to the 21 day fix containers)

Breakfast-
Overnight oats (keep it simple- just water and 1/4 rolled oats!)
Greek yogurt unsweetened (fage is my favorite so that is what I used for cost)
Blueberries (I purchase frozen from wince- just read the ingredients and make sure blueberries are all that your getting!!)

Snack-
12 almonds
cup carrot sticks

Lunch-
Shakeology with unsweetened almond milk
Raspberries (again- purchased frozen)

Snack-
Cottage cheese
Cherry tomatoes

Dinner-
Here are 4 to get you started- I have 7 but will post more with recipes later!
Chicken with black beans and broccoli
Broiled salmon with black beans and organic raw spinach
Chicken with quinoa and green beans
Fish tacos with 6"  organic corn tortilla and raw spinach


All of that averages $60 per WEEK! Talk about budget friendly! And you thought you couldn't afford to drink shakeology ;-)

Ill be posting recipes later this week so check back!


Friday, May 23, 2014

Why am I a beach body coach?

So many of you may be asking- why I chose to become a Beach Body coach? Why would I, with my nutrition education, registered dietitian credentials and experience choose to USE Beach Body products myself as well as coach others to reach their goals using their products? Why would I choose Beach Body vs Herbalife or body by vi  and the like?

Here is why.

Beach body products are based on the good ol' fashion concept of proper nutrition + exercise + support and accountability = success and results. THATS IT.  No gimmicks. Its the real deal. Plus real results. I know, I am a product of the products. And not only that, but beach body products come with the complete package. You get the nutrition explained, the meal replacement shake, plus a free coach along with your workout program. That, my friends is the recipe to success.

Why would I choose beach body vs Herbalife products? Well, first of all- I have personally gotten into arguments with Herbalife distributors over misinformation that they spew about doing anything and everything to make a sale. Herbalife reps make 50% commission on products so, in my experience, they will tell you anything and everything to convince you that you need their products. That alone ruined their reputation for me. Second- I know several people who use these products religiously without results.

What about body by vi? Or other meal replacement shakes? I love meal replacement shakes because it eliminates an excuse to skip a meal, get overly hungry and overeat at the next, or end up eating something unhealthy out of sheer convenience. So, why does this super frugal, penny-pinching dietitian choose to drink Shakeology  vs  the cheaper options? Well, I look deeper than cost when it comes to a product that I am choosing to replace a meal with, and I look at the nutrient profile. The majority of meal replacement shakes are not nutritionally balanced to actually replace a full meal, and many of them contain other ingredients that I simply do not want in my meal replacement shake such as added sugar, artificial sweeteners or soy based proteins. Shakeology has the complete package- balanced nutrition plus a free coach, support, accountability, and a workout program- Like I said....recipe for success!

So, back to the topic of this post-  why am I a Beach Body coach? Because it allows me to help people stick to their plan, build confidence, and reach their goals. Not just in my local community, not just to those who have insurance that will cover RD visits, but to everyone, regardless to where they are from. It allows me the opportunity to inspire change in others. To help them realize their potential. To lead by example. To teach nutrition basics through the internet to friends, family and perfect strangers alike and be available daily to support and answer questions. This is the epitome of a dietitians calling. I am not a dietitian because it is my job. I am a dietitian because I have a true passion and purpose for helping others improve their health through their diet. Being a Beach Body coach allows me to expand my scope of those who I can reach and help. This, my friends, is why I am a Beach Body coach.

If youd like to have me assigned as your official coach- its super easy, AND its free. I promise. All you have to do is visit www.teambeachbody.com/bdbaez and create a FREE account. Yes free. thats it. Then I am your coach and I will keep you in the loop of upcoming free events to help get you fit and healthy!!!


Dealing with negativity!

Its FRIDAY everyone!!!

So I have so many topics that I want to blog about, and I will. But today- lets talk briefly about dealing with negativity in reference to something you are passionate about!

When you are really passionate about something, people start to question you. They may question you in a positive way in that they want to know what it is that you are doing...but you will also have those questioning in a negative way.

Bottom line- be passionate about what you believe in. Turn your passion into your purpose and let your purpose become your drive. People will always have something positive to say and something negative to say. The difference is what you make of it.
 Never be afraid to stand up for what you believe in!

Tuesday, May 20, 2014

The BEST fish tacos. Ever.

The title says it all. AND IT'S SO EASY!!!

Ingredients:
Tilapia filets (I use 6 when I make this recipe- the men get 2 and the women get 1)
6" Ezekiel sprouted grain tortillas
1 tbs Chilli powder (or chipotle chilli powder)
1 tbs Cumin

Directions:
Mix chilli powder and cumin and sprinkle filets front and back to coat.

Heat skillet sprayed with olive oil cooking spray over medium heat.

Add fish filets and DON'T TOUCH for 5 min. Then flip and wait another 3-5 min until cook through and flakes easily.

Heat tortillas.

Serve with whatever veggies you like and sauce recipe below- AMAZING!!!

For the sauce:
1/2 cup unsweetened fat free Greek yogurt
1/2 cup home made paleo mayo (from my blog)
1/2 lemon - juiced
1/2 tsp cumin
1/2 tsp ground coriander
1/2 tsp dried dill weed
1/2 tsp dried oregano
1/4 tsp ground chipotle chilli powder

Stir. Enjoy!

It's seriously AMAZING!!!!!!!! The sauce is SO delicious. It's a hit for the whole family.

Ill add pictures later. Hubby insisted that I stop what I'm doing and immediately write down the recipe as I've been playing around with ingredients to et it JUST right!




Sunday, May 18, 2014

Veggie snack list!

Ok so I have SERIOUSLY slacked on green week Friday and Saturday! I'm so sorry guys! I have been crazy busy with my family, prepping for the week (I'll blog about that separate) plus getting ready for my challenge group starting TOMORROW!!!! GET READY CHALLENGERS! ITS GOING TO ROCK!!!

Ok so- Lets talk veggie snacks!!!

This is a great, filling way to get extra veggies into your diet. Most may seem self explanatory but hopefully it will get the wheels turning when you guys are planning out your own menu's!

So lets get started!

Here are 10 of my favorite veggie snacks! Dip these bad boys in portioned out natural peanut/ almond butter, clean egg salad (recipe coming soon), clean tuna salad (also, recipe coming soon), plain Greek yogurt, and/ or hummus


  1. Celery sticks 
  2. Carrot sticks 
  3.  Sugar snap peas 
  4. Broccoli florets
  5. Cherry tomatoes 
  6. Cucumber slices
  7. Bell pepper slices
  8. Cauliflower florets
  9. Kale chips (click HERE for the recipe) 
  10. Mini salad with raw spinach leaves
Here's a tip: If you plan on adding veggie snacks into your menu- prep wash and cut them in advance, and portion them out ready to just grab and go! One of the biggest excuses I hear from people as to why they don't eat veggies is because the prep time. So obliterate that excuse by planning and prepping ahead of time! 





So there you have it! Some great green snack ideas to fill in the veggie gaps in your diet! Enjoy!!!

Friday, May 16, 2014

5 steps to planning a "cheat" meal.

Lets talk "cheat night".

Friday nights are our "cheat nights" here in the Baez household, and I am highly predictable. Pretty much every Friday night, I order one rainbow roll and a small portion of frozen yogurt. That's my once a week cheat meal. It is something I can savor, enjoy, eat mindfully, and I feel very satisfied after, not stuffed, bloated and overall gross like other meals I could choose.

So how do you plan a successful cheat night that won't set you back?

First- limit it to one meal, once a week. Not multiple times a week. No cheat DAYS. No cheat WEEKENDS. And if you "cheat" any other time of the week, you lose the "cheat night". It's something to be earned (for your own results).

Second- know your triggers and don't even go there. You know those foods that are your favorite and can't just have a tiny amount of? Ya, those- avoid them right now. I want you set-up for success, not set-up for a binge. Some foods even just once a week can cause some people to crave them for 2-3 days after.

Third- eat mindful portions of whatever it is you choose. You are not eating to indulge. You are eating to savor and enjoy your food. Do not go overboard and eat an entire pizza. Like I said, if its not something you can have a mindful portion of, just don't even go there right now. Savor it. chew it. taste it. experience it. Don't just scarf it down like you haven't eaten all week.

Fourth- earn it. Don't skip your workouts! I LOVE having my cheat night on Friday nights because not only is it the end of the work week, but its also doubles day on the Focus T25 schedule that I am going through right now! It gives me something to look forward to as I feel like I am about to die during my second workout lol!

Fifth- Ditch the guilt. Cheat meal is not something to feel bad about! Enjoy it! savor it! just don't dive off the deep end and you'll be ok!

Happy Friday everyone!

Spinach and mushrooms

Hi guys! So as you know- its green week. Also, it's the week I challenged myself and only spent $50 for the week on groceries!! 

So in order to do that, I had to use up what I had and get creative! 

Today's recipe, I just made up, but it was a hit, very economical, nutritious, and QUICK! So you know what that means- its a repeat lol! 

Ingredients

~20 oz frozen spinach (approx- doesnt have to be exact)
2 small cans mushrooms (I had them in the cabinet and thought I might as well use them up
3 clove garlic sent through a garlic press
Olive oil
Garlic salt to taste 
1/2-1 cup water 

Directions

Add the olive oil in the pan over medium heat and cook the garlic for a minute, them add in the rest of the ingredients, turn the heat to high, and go prep something else while you wait fr it to boil. Then lower the temp to simmer and simmer for 8 min or so while covered. Season to taste. I

We served this with baked salmon tonight mixed in organic whole wheat pasta (depending on who in the family had any yellow containers left over)! It really went great together. 

See pictures below to see how I plate the food based on individual portions left for the day for each person to ensure we stay balanced! 


Thursday, May 15, 2014

Are YOU ready for summer?

Hi everyone! 

So the weather is warming up like crazy right now and summer is right around the corner! Which means tank tops, shorts, and swim suits (or for those who are more modest, like myself- tanktops and capri's haha!)... Are YOU ready for the warmer months ahead?! 

I am only 1 lb away from having lost an even 90 lbs and only 8 lbs away from my goal. 8 lbs! thats going from 232 lb to 135 lb!!! I can't tell you how many times it felt impossible but I am SO CLOSE! That means I am cracking down on my diet and pushing my workouts harder than ever before, I have a goal of losing that last 8 lbs before June 25th, which is our 3 year wedding anniversary! 

I seriously cannot tell you how thankful I am that I finally made that decision 4 months ago to get plugged in with a coach, join a challenge group, take the plunge and order my challenge pack and commit to drinking shakeology daily, following proper portions of a balanced diet and working out to my program. The daily accountability and support  in my groups has been the key to my success, seriously. I cannot share enough with you how that has helped me achieve my goals!

So that is why I am SO stinkin' pumped and excited to offer everyone an opportunity to join my next challenge group where I will teach you exactly the same steps I have taken to lose almost 90 lbs and get in the very best shape of my life! Let me help YOU get summer ready! or wedding ready! or get your pre-baby body back! or whatever your goals may be- I want to help you reach them! 

My career as a dietitian has got to be the most rewarding career ever. I can't tell you how great it feels to watch my patients come in on their first appointment not believing in themselves, saying things like "I just can't lose weight" and "nothing works", and then I coach them and guide them and teach them the tools that it takes and then they return in a month anywhere from 5-25 lbs down, just beaming with confidence! It is the most rewarding career and I am so thrilled to offer this opportunity to everyone. 

So- on to the details!

Here are all the details explained. 

The challenge group that will be starting is the 21 day fix challenge group starting on May 19th.  If you are wondering what the 21 day fix is, click HERE. You will learn tips on overcoming emotional eating, overcoming plateaus, how to plan your meals, what foods to eat, what proper portions look like and so much more, with daily support and accountability! We will start out with a week of plan and prep to get you 100% ready to hit the ground running for the full 21 days to ensure you get the very best results possible. You'll get ALL the tools needed for success, including ME as your personal dietitian for the full 21 days (and beyond if you choose to continue)! 

As a part of this group- you must be ready to COMMIT to change.  There are 3 components that you commit to for the course of the 21 days:

1) working out daily for 30 minutes with the program (the 21 day fix workouts in this case)
2) proper nutrition (following the 21 day fix diet plan) and portions including Shakeology (an awesome, CLEAN, very nutrient dense meal replacement shake that kicks cravings, gives you natural energy and helps you get the best results possible- read my review HERE)
3) Daily accountability by checking in to the closed Facebook group 

Its only a 21 day commitment, AND there is a money back guarantee, so what do you have to lose?! I promise, you will be changed forever if you just give me 21 days! 

So if you are interested, what steps do you need to do?

1) go to my site and sign up for a free account.
2) If you have questions, email me at bbaeznutrition@gmail.com 
3) You can purchase your challenge pack by clicking HERE- With the Shakeology- the bag vs individual packets contains more serving sizes and chocolate Shakeology is the most popular and my personal favorite! 
4) If you already have the 21 day fix program and just need the Shakeology, then click HERE-  Make sure to select the home delivery (HD) option as it will save you at least $15 and with me as your coach, I will remind you in 3 weeks to either change your flavor, or cancel and there's no penalties for canceling so it's totally worth the savings. 


So why order the challenge pack? 

Well, this is how I did it- first of all, it contains essentially everything you need for success- a fitness program, diet plan, shakeology, and me as your coach. Its not a gimmick, its actually very simple:

DIET + EXERCISE + SUPPORT/ ACCOUNTABILITY (FROM A DIETITIAN!)= SUCCESS. 

Plus, you all know I am a crazy penny pincher, right? Well, the challenge packs save anywhere from $30- $95! 

And, if you are looking to save even more, and you are really ready to commit to change, then you can sign up to be a coach HERE, and click "be a coach". You can do this strictly to receive the 25% off each month on your Shakeology (thats about $30 off each month, which comes out to ~$3/ meal) and do NOTHING with it except get your discount or you can ask me how to actually coach others to their goals too! Like I said, there is nothing more rewarding than helping others realize their potential and helping them meet their goals! To be a coach, there is a $15 a month fee but the initial $40 fee is waived with the purchase of a challenge pack, so if you are considering coaching down the road and you want to join the challenge group, then now is the time! there is no penalty to cancel and you still receive the same 30 day guarantee! 

Anyways, hope that answers all of the questions that everyone has about my upcoming challenge group! If you are READY to commit and want my help, follow the steps above or send me an e-mail at bbaeznutrition@gmail.com or message me on facebook! 

LETS DO THIS!!!!!!






Roasted veggie recipe!

Again, I bet you thought I'd forget to post my veggie recipe for today, didn't you! Hehe tricked you! No way is this dietitian forgetting her veggies for the day ;-)

It's just been another one of those crazy days, which appears to be the norm around here! 

I didn't even get to fit my workout in until 11:30! How zeros! Thank goodness I workout from home otherwise I seriously just wouldn't workout! 

Today's veggie recipe is roasted vegetables. 

I LOVEEEE roasted vegetables. Seriously- they're fool proof and incredibly delicious! 

Roasted veggies 

Ingredients

1 red onion cut into wedges
1-2 bell peppers cut into strips
1 yellow squash sliced
1 zucchini sliced 
Sea salt
Olive oil or grape seed oil
Balsamic vinegar 

Directions: 

In a large bowl, toss the veggies together with a drizzle of oil and the balsamic vinegar to coat. Heat the oven to ~450 ... Spread the veggies evenly on a baking sheet lined with foil and sprinkle with a little sea salt. Pop in the oven and bake for about 30 minutes turning once. I like mine a little crispier but play it by ear! 

You can serve them as a vegetable side to just about anything! 

And their you halve it folks! Another crazy simple fool proof way to get your veggies in ;-) 

Until tomorrow! 
 

Wednesday, May 14, 2014

Scale addicts- I'm talking to you today!

Losing and gaining. 

Lets talk about the scale for a minute. 



Far too often, we rely on the numbers on the scale to tell us our progress with weight loss. If the numbers go down- we've been successful. If they go up- we've failed. And then we get into this obsessive habit of stepping on the scale 20 times a day only to feel discouraged and defeated when, after we drink a gallon of water and step on the scale, the number is up 5 lbs from when you weighed in this morning. With that feeling of defeat, many people throw in the towel and say "it's not working..."

But it IS working! You just have to keep at it. Our bodies do weird things when it comes to weight loss, and I see this with myself and my patients all the time. You can be nailing it 100% with your diet and exercise every day, but not see the scale move for a week. Maybe two weeks. And your feeling frustrated and discouraged and want to give up but you don't, you keep going. Then the next day, feeling discouraged, you step on the scale and BAM, all of the sudden it's down 9lbs and stays there for another two- three weeks and so on and so forth. 

If after a month the scale hasn't changed, we may have to tighten up your diet a little, check your stress levels, your hydration and your sleeping patterns- all of which can negatively impact weight loss too. Also, keep in mind that muscle really does weigh more than fat.



But lets talk about gaining for a minute. No- not weight gain. I'm talking about those things you gain when you change your diet and exercise ! Those things you can use to measure your success other than the scale! 

When you change your diet and begin to exercise- you start to change from the inside, almost immediately. Your confidence is lifted, your self esteem improves, your energy increases, your mental clarity improves- and then over time you notice you feel better. You see yourself different. You can move easier. Your no longer out of breath when your walking up the stairs. You can cross your legs again. You can bend down and put your shoes on without a struggle. Your pants start fitting loser. Etc etc etc.

So I urge you, please don't rely on the scale as a measure of success. Plan to bring your all every single day no matter what the scale says. Use the things you gain as a measure of progress rather than a meaningless number on the scale! Maybe that number is the same this week as it was last week, but your so much more energized, have eaten great and nailed your workouts- then that, my friends is success. And if you keep your focus on the journey of changing your habits, changing the way you eat and changing your physical activity level, and NOT the destination of that meaningless number on the scale, YOU WILL GET THE RESULTS YOUR LOOKING FOR. And better yet- those results will be LASTING. The scale WILL follow. The numbers WILL drop, just not always in the exact time frame we want it to! And that's ok and perfectly normal. Just keep going and you will get there, I promise! Those that are focused only on the destination and not the journey, usually gain the weight back, because they did not put forth the effort to truly change their lifestyle. Remember- you will never be eating the same way again! We know where that way of eating gets us and that is not where we want to go again! 

So, folks, if your a scale addict, you may need to pack it away and only pull it out once a week. If you weigh yourself daily, that's perfectly fine, but you should weigh only once and in the same clothes at the same time of day each day to be consistent. 


Tuesday, May 13, 2014

Quick & mindless tomato cucumber salad


And green week continues

Tonight's recipe is something that is so refreshing in the summer time, quick, minimal ingredients, and completely mindless to prepare! Now that's MY kind of recipe! 

We like to serve this in the summer as a quick veggie side dish that even my toddler loves! 

Here it is! 

Tomato cucumber salad

Ingredients
3 cucumbers peeled and sliced into wedges
1 container of cherry tomatoes, halved
Ms dash fiesta lime seasoning to taste

Directions

Toss it all together and enjoy chilled! YES it's that simple! 

So, you busy moms with toddlers- try this one, you won't be disappointed! 

This seasoning is amazing! On everything! Lol 




We like to serve this with fish tacos! (Recipe coming soon! Also crazy quick and mindless! All 21 day fix approved!!) 





How I fed the family for $50 following the 21 day fix.

I challenged myself this week to spend less than $100 for all of our groceries- groceries to feed 4 adults and 1 toddler, for a week. Following the 21 day fix.

And guess what. I did it. and for half of what I challenged myself to do! Our grocery total was $50 for this week! SCORE! 

How did I do it? 

Well, it took PLANNING. I had to first take inventory of everything we had in the house. Cabinets, fridge, freezer, everything. We grocery shop on a weekly basis, so I don't generally keep a ton of extra's in the house. Then I had to get creative and see what ways  I can combine the food we have to create balanced meals for the family. From there, I made my list of things we still needed. I made sure that any and all left overs would be incorporated into the meals and that any produce that needed to get used up went on the menu first to avoid spoilage.

When we went to get our groceries, I STUCK to my list! It's so easy to see things and think we need them, but stick to your guns- you made a list for a reason! Don't stray from it!

And that's it! I didn't use coupons or shop only the sale ad (which I've done before and also saves money!), I just didn't have time for that. But through frugal healthy planning, inventory and eliminating food waste- I fed my family for $50!

Happy savings everyone! 

Monday, May 12, 2014

Mashed cauliflower recipe!

It's green week! Day 2... Where each day this week, I am posting a new vegetable recipe!

And you thought I would forget haha.. I've been super busy today chasing after my lil munchkin! seriously cooking was a challenge as he wanted to touch and grab EVERYTHING! so i finally just let him take apart the kitchen cabinet so i could have 5 min to pop the meatloaf in the oven and re-heat the mashed cauliflower! It's amazing how quickly a toddler can pull everything out of the cabinets!!! 



I didn't get a chance to workout until after 9 pm once my son went to bed, but I did it! Just another reason I love 30 minute at home workouts!!! Really, there's NO excuse not to fit it in! After my workout, hubby put on the 21 day fix to give it a test run  and boy is he excited (as am I!!) for next Monday to get here which is when our 21 day fix  challenge group starts!!! I can't wait to see everyone's transformations!!!

Here's hubby rockin it to plyo fix tonight! Gosh I love this man!!! 


Ok back to the topic! MASHED CAULIFLOWER! 

If you love mashed potatoes but don't want to waste all of your yellow containers on a small portion, then you've GOT to try this- SOOO simple! 

Ingredients
1 head cauliflower 
Garlic
Sea salt 
Butter (2 tbs) 

Directions:
Wash, cut and steam the cauliflower with garlic in a steam basket with a little salt, set in about 2-4 inches water, covered, for 10-12 minutes until tender. Remove from steam basket and blast those suckers in the food processor with the butter. Season as you wish, but please, folks, keep it clean ;-) can be made ahead up to 5-7 days and even re-heated in te crock pot if you wanted! 



Seriously it's as easy as that! Play around with the seasonings and you'll soon learn that you don't HAVE to have those starchy yummy potatoes to satisfy your appetite and you can sneak some more greens cups (for those on the 21 day fix- aka veggie servings) into your meal plan without feeling like your drowning in salad every day!!! 

Check back tomorrow for the next green recipe! 

God bless! 

Let me be your Coach!

Let me be your coach. Your personal dietitian.

How much does it cost, you ask? Absolutely nothing.

Yes you read that right, its free. I am not trying to sell you anything, I am trying to help you. I promise.

I have a personal goal to use my story, my experience, my education and my background to help as many people as I possibly can. I want my friends, my family, my patients, anyone who I can possibly reach to be encouraged, to be motivated, and to help them reach their health and fitness goals. So much so that I am offering to be your coach. Free.

You probably have some questions, so lets go through this together...

How do I get a free dietitian?
It's a simple process- Just go to www.teambeachbody.com/bdbaez and create a free account. That is it, and I will be your official coach to help you reach your goals. 

No, you don't have to buy anything. You don't have to enter a credit card number. You don't have to do ANYTHING except create a free account. 

Why should I make a free account? 
Because by making a free account, I will be set up as your official coach, and I will be able to have one data base that I can reference to keep track of all of those I am helping. It is easier for me to reach a larger group of people this way. It is that simple.

What's in it for me? 
Once you make your FREE account, and I am your FREE coach, you will have access to sound, personalized nutrition advice you can trust from a registered dietitian. You will get support, motivation, and someone who will walk with you every step of your journey to meeting your health and fitness goals. 

I encourage everyone, go, set-up a free account, get plugged in. Take the first step! I am here for you all!

www.teambeachbody.com/bdbaez

Sunday, May 11, 2014

CLEAN COLESLAW and PALEO MAYO RECIPES!

Ok, today commences GREEN WEEK!



Green week is something I just made-up...because I vow to finally get my recipe tab under way! I will post a clean eating veggie recipe each day this week to get the ball rolling. I plan to organize my recipe tab based on the 21 day fix container colors to help those who are following the fix plan their meals!

By the way- the 21 day fix...its not just for 21 days. We will be following this way of eating for...well..ever. Because it is just that good. :-)

So, CLEAN COLE SLAW!

It is clean. Vegetarian. and Paleo.  And also, super quick, budget friendly, can be made in advance, and doesn't require re-heating. WIN!

Here's what you will need:

Salad:
1 medium head of cabbage
2 large carrots
1/4 cup parsley, chopped

Sauce:
1/2 cup fresh pineapple
1/4 cup white wine vinegar
1/2 cup Paleo mayo (see recipe below)
1/2 tsp cayenne pepper
1/2 tsp Chinese 5 spice
1/2 tsp Himalayan salt

Paleo Mayo (can be used for a multitude of other recipes as well!)
1 egg
1 cup extra light tasting olive oil (very important- don't sub out any other olive oil!)
the juice of half a lemon or lime (2-3 tsp)
a generous pinch of salt

Equipment/ Supplies:
A mason jar (for the mayo)
an immersion blender (also for the mayo)
a food processor with the grating attachment (to make life SO much easier)




Directions: 

Salad:
Wash and peel the carrots and cabbage head and cut the cabbage in half and half again. Using your food processor grating attachment, shred the cabbage and the carrots (if you don't have a food processor, you can use a mandolin or a box grater as well, but a food processor saves SO MUCH TIME!)

Paleo Mayo:
So some of you may automatically see "make your own mayo" and say "um, no thanks, I don't have time for that!" but it is really SO EASY! and FOOL PROOF! Just add your egg (straight from the fridge) to the mason jar, add the lime juice and salt and then pour in the olive oil, letting it sit for a second until the egg settles. Insert your immersion blender and make sure it is at the very bottom of your jar and push the power button, count to 20 and don't move. That's it. 20 seconds. After 20 seconds, the mayo will almost all be at the top, so slowly raise the blender until you get to the top, but don't take it out unless you want mayo to be sprayed across your kitchen! :)  And that is it! some delicious, clean, paleo friendly mayo!

Sauce: 
Place all of the ingredients for the sauce in a blender cup or right into the food processor since it is already dirty- no need to wash it first just dump it right in there. Process until it is smooth and creamy.

Assembly:
To assemble, just toss it all together! You can enjoy immediately but it tastes best if you let it sit in the fridge an hour or two, even better overnight! And it lasts in the fridge 5-7 days in an airtight container. Perfect as a make-ahead veggie side dish for busy weeknights, summer barbecues or church potlucks!

This recipe counts as 1 green container and one tsp

Serves 8

Enjoy!






Happy Mothers Day, Mom!

Happy mothers day to all my mommy friends and family, but most importantly, to MY MOM

Today's blog post is all about you today, Mom!

Today could not be a better opportunity for me to give my mom a big public shout-out for raising me and my brother to be the people we have become today. My mom was a stay-at-home mom with us and I am so grateful for the sacrifices my family made in order to have my mom home with us daily. Raising us. Cheering us on. Teach us manners, responsibility, discipline, creativity and independence. 

I don't say this enough mom, but THANK YOU for all of the sacrifices you have made for Matt and I, and for the continued sacrifices and hard work you still put into taking care of the family. You are a rock star! Thank you for always being there for me, and for being such a great friend. I love how our relationship has grown and continues to grow stronger. You deserve the world today! I pray that I can become even half the mom that you have been to us.

I LOVE YOU, MOM!!!



Saturday, May 10, 2014

The 21 day fix for men: tips for increasing your vegetable intake

The 21 day fix menu planning for men: how to increase your vegetable intake. 

Hi everyone! Ok so you may have already seen my post reviewing the 21 day fix. Today is my planning day, so let's talk about men following the 21 day fix eating plan. 

Like I said before, my whole family is following the fix eating plan, as it is such a simple plan to follow and a perfect balance of perfect portions. 

You may be shocked though when you see how many servings of vegetables the men get and you may be wondering "how in the world am I going to get THAT many vegetables in my diet?! 

My husbands fix portions include 6 cups of non-starchy vegetables PER DAY! HOLY MOLY that's tough to plan into a week! That's why I am making this post, so that you men out there considering the fix can see how we do it. 

It takes some serious planning to fit 6 cups of veggies into my hubby each day but we do it! Here's how: 


Each day, I ensure he gets at least 3 cups of vegetables before dinner, sometimes 4. Then at dinner he gets 2-3 cups of vegetables depending on what he ate earlier in the day. 

We squeeze the day time vegetable servings into the form of carrot sticks as a snack and 2 cups steamed veggies with his chicken he eats for lunch. Then if we want a 4th daytime serving he will have celery sticks.

Then at dinner I usually offer two vegetables. So, for instance, it might be a cup of clean cole slaw and 2 cups of dark green leafys (I keep it simple), or a cup of mashed cauliflower, a cup of dark green leafys and a cup of sliced cucumbers and tomatoes. By adding two or more veggies it adds more variety to the plate vs serving 3 cups of just broccoli which can look like an overwhelming amount of vegetables on one plate! It helps us to add salad as one of the servings each day as it's pretty mindless and no prep involved so it's an easy addition. 

My brother in law is also following the 21 day fix and the way he gets his 6 cups of veggies a day is by having carrot sticks for snack, 1 cup dark green leafys, and 1 cup cucumber slices through the day (either in the form of a salad or clean sandwich toppings), and then 3 servings at dinner, as described above.

And no, you cannot sub out a green container (vegetable serving) in order to add an extra yellow container (carbohydrate serving). Remember, it's about balance, and getting your calories from the right types of foods to properly fuel your workouts, shed the fat, build your muscles and reach your highest potential! 

Just to give you a heads up about what's coming this week too, I will be working on building up my recipe tab and I plan to organize my recipes by container color to help those on the 21 day fix plan out there menus. So, I vow to make this coming week "green week" so each day, in addition to my daily insight, motivation, and other ramblings I post, I will post a new clean veggie recipe and veggie snack ideas to get you started on your planning and to help you increase your veggie intake so check back later this week! 

  


Friday, May 9, 2014

Exactly how I lost 89 lbs


Exactly how I lost 89 lbs


Yesterday, someone asked me, "exactly how did you gain over 80 lbs with your pregnancy???"  I think a more appropriate (and considerate) question would be to ask exactly how I have LOST over 80 lbs SINCE my pregnancy! (89 lbs to be exact) So, that is the question I am choosing to answer instead! 

The answer is simple: dedication, commitment, and hard work.  

Now what exactly does commitment look like in every day real life scenarios? What does it mean to be committed? Well, for me, it means that when I want to take a nap with my son, I pop in my Focust25 DVD and press play instead. It means when I don't feel like cooking a healthy meal, I do it anyways. It means that when I don't want to eat my carrots, I still do. It means saying "no" to over eating. It means finding other methods to managing my emotions. It means stepping outside my comfort zone. It means getting sweaty, and sore and pushing myself harder than I ever thought possible. It means managing my time, and prioritizing my health. It means being honest about my struggles and reaching out when I need it. It means planning out my meals. It means learning to be self-motivated, and it means pulling myself back up when I slip. It means changing the way I think. It means never giving up. It means repeating all of the above. Every. Single. Day. That, my friends, is what commitment looks like.


Many people told me after I had my son that the weight would "just melt right off". They lied. Nothing melted. It has taken honest to God effort to drop this weight.89 pounds is no joke.

A lot of my patients see me now and automatically assume that I am one of those lucky individuals who is simply naturally thin. They assume that I don't understand where they are coming from with needing to lose a significant amount of weight and that I don't know what it feels like to have to purchase clothing in sizes you never thought you'd see, or to feel winded when walking up a flight of stairs. Well, your wrong. I know what it feels like to fit perfectly in a size 14. I know what it feels like to get out of breath with minimal exertion. I KNOW HOW YOU FEEL! Because I too, have been there.  I wish I could say that I am just naturally thin and that I don't really have to work at it, but that'd be a lie, and I want my blog to be a place where I can truthfully express myself, preferably, free from judgement.

There are three specific steps I take daily that have led to an 89 lb weight loss over the course of 16 months.


 1)      Diet.  I follow the 21 day fix diet plan. I portion out everything in advance to eliminate excuses. Here is my SPECIFIC meal plan that I stick to almost everyday:

Breakfast- shakeology and 1 cup strawberries
Snack- 12 almonds and an apple
Lunch- chicken black bean salad (3-4 oz chopped chicken breast, 1/2 cup black beans and 1 cup of salad greens)
Snack- Fage 0% Greek yogurt cup with chia seeds
Dinner- varies (see my plan and prep blog post to get the details. )

2)     Exercise.  I  originally started working out with Jillian Michaels immediately postpartum, and it wasn't until January until I bit the bullet and purchased p90x3 and later Focus T25 (both amazing workout programs in which I will post reviews later). I REALLY wish I had taken the plunge to trying out the beachbody programs and Shakeology sooner than I did, but I am thankful I did, finally give them a try. The key here is that I give it my all. When I think I am ready to give up- I do 5 more. And I don't wait until I feel like doing it, I just do it. Even when I am busy, tired, and not feeling well.

3)     Mindset. This is the third key, and perhaps the most important. I commit, and re-commit, and focus and re-focus, DAILY. I motivate myself daily. I remind myself of my goals and where I want to be and why I want to reach them. Mindset is HUGE. You have to REALLY want it in order to make changes. I see this all the time. Patients that don't really want to make a change in their lifestyle, and yet still somehow expect to get results. These people are simply interested in weight loss. It takes more than interest though, you actually have to be COMMITTED. You have to be willing to make changes! How can you possibly see a change if your not willing to make a change?! You have to have the mindset that, despite all of the barriers working against you, your still going to make it happen rather than making up excuses as to why you can't. And along with mindset is realizing that perfection just doesn't happen. That life gets in the way sometimes or we have a bad day and lose focus. Those days will happen, but under mindset- this is where you don't let those days ruin your progress. You have to get back up and keep trying. Daily persistence is what brings results greater than you ever thought attainable. Remember- this is all about the journey, not just the destination. 

Like I said, I wish I could tell you that losing 89 lbs was a walk in the park, and that it just melted right off like everyone told me it would, but it wasn't. It is hard work, but totally worth every ounce of effort to have that feeling of health, energy, and confidence in yourself!



If you are ready to take the next steps to your health and fitness, and you want one on one guidance from me as your personal dietitian and health coach, then just shoot me an email me and I will help you reach your goals. I have done it myself, and I help others do it every day. Now its YOUR turn! 
Happy Friday everyone! Lets make it an AMAZING weekend!!!


Thursday, May 8, 2014

A dietitians review of Shakeology

Shakeology: A Dietians Review



I've been getting a lot of questions lately about what shakeology is, my thoughts on it as a dietitian, is it worth the money, and why I choose to replace one meal a day with it. So, it seemed fitting today for me to do a thorough review of the product.

Before we even get started with this discussion, let's start with what shakeology is NOT- just to clear the air.

1) it is NOT a weight loss shake.
2) it is NOT a fad diet.
3) it is NOT a protein powder.


What IS Shakeology?


Now that we know what it is NOT, let's discuss what it IS. It is a complete balanced meal replacement shake boasting over 70 natural ingredients loaded with phytonutrients, antioxidants, vitamins and minerals that help increase your energy levels, curb your cravings, improve your mood, your digestion, and keep you feeling full and on track with your eating.  It is perfectly balanced with carbs, protein and fat to be suitable as an actual complete meal replacement shake, vs simply a protein powder.

It is quick, convenient, blends well (even in a shaker cup), and tastes great.

Now, I mentioned it is not a weight loss shake, but, many people (such as myself), do end up losing weight when drinking it, simply because it greatly reduces cravings, gives my body nutrients it can actually use, and gives me the energy to nail my workouts day in and day out (even with sleepless nights with my baby!). And no, there is no caffeine- that energy is simply a natural byproduct of properly fueling my body. Oh, and I can't forget to mention that since drinking shakeology daily, I cannot tell you how much my hair and nails have grown and how great my skin looks- I get comments every day on my "glow", and I wear much less make-up than I used to!

I personally love this meal replacement shake and I drink it DAILY. It's really nice not to have to worry about planning and prepping that one extra meal a day, and I can rest assured that I am only fueling my body with the best. Plus, anyone who has a toddler can relate when I say that you can't always sit down and get a complete nutritious meal 3 times a day. Let's be real here.


My personal trial...


I didn't love it at first though.

At first I thought it was an over priced expensive gimmick that I didn't need.

But then I tried it. In fact, before trying it, I was convinced that it would be the same thing as just drinking a much cheaper whey protein powder that I could buy off the shelves from target. So I did my own personal 7 day trial of it. I knew I was trying it risk free because of their bottom of the bag guarantee, so there really was nothing to lose.

For 14 days, I ate nothing but the same meals for breakfast, lunch, and dinner, subbing out a meal replacement shake or whey protein shake for lunch daily. The first week I used shakeology , and the second week, I used a regular whey protein shake, both blended the same way. I was seriously blown out of the water with how great I felt on shakeology. Full of energy, improved moods, and a drastic decrease in cravings. When I was drinking the whey shakes the following week, I was CONSTANTLY tired, hungry, and went off plan several times with my eating with increased cravings.

And it only makes sense if you think about it- when I was using the whey protein powder instead, my body was not getting everything it needed. I was lacking essential vitamins and minerals not including an imbalance of macronutrients such as carbohydrates, protein and fat. That imbalance led my body to do what it was naturally inclined to do- which is hunt for foods that will give it those missing nutrients. Cue the cravings.

However, when drinking shakeology, my body was fueled with the right balance of micro and macronutrients that left me satisfied, full, and in control.

So why else do I drink shakeology? Because it has also been shown to reduce cholesterol, lower blood pressure, improve irritable bowel syndrome, and reduce gastric reflux. I am blessed that I currently don't battle any of those, but I have a family history of it, so whatever I can do now to avoid it, I will! It also helps to build and repair muscles post workouts.

Plus, it is gluten free, soy free, and certified low glycemic index.

And what about for nursing moms?


Well, I AM a nursing mom!!! And yes, my son is 16 months old, but he still nurses 4-5 times a day and much prefers moms milk over cows milk, which I am perfectly ok with! I am convinced that because of shakeology, and fueling my body with a perfect balance, that this is why I have not experienced a dip in my milk supply through the process of losing over 80 lbs.

Now let's talk cost.


I am a huge penny pincher. No joke, I ration out the toilet paper my family uses each week, I cloth diaper my son, and I have been wearing the same pair of shoes for the past two years which were originally purchased used from the thrift shop. With that said, I still think shakeology is worth every penny for it's high quality ingredients. It averages out to about $4 a meal which is a small price to pay for the impact it can have on your life (and I am speaking from first hand experience). When's the last time you were able to run out and grab a quick lunch for less than $5 AND have it be clean and nutritious?!




There ARE ways to save money on shakeology if you are serious about using it to maintain your health and help you meet your goals. Email me and I can show you how to save anywhere from $60-$90 plus an extra 25% off each month.

If you still have questions, or are ready to try it out for yourself- click here or shoot me an email and I will help ya out!

Cheers to good health!