Sprouted Grain Bread

Sprouted grain bread is better not only because it uses the whole grain, but the process sprouted grains go through actually breaks down the proteins and carbohydrates in the grain, increasing vitamin content to the consumer.

The sprouted grain process involves soaking the grains in water until they begin to grow a sprout. The growing environment is highly controlled, including the water temp, air temp, and the time grains are allowed to sprout. Once the grains sprout, they are drained and mixed together to be ground up and used. Before the sprouted grain is used, it is a living food. Enzymes are released during the sprouting process, which break down proteins and carbohydrates. This process helps make sprouted grain food low glycemic and easier to digest. Traditional grain breads are harder to digest, and the body loses a good portion of the nutrients because it is unable to digest them. Sprouted grain breads provide the body with grain that has already been broken down due to the enzymes that exist in the living sprouted grain. Nutrients are absorbed immediately into the body, and are not lost in the digestive process.

The Significance of Ezekiel Sprouted Grain Breads to Healthy Living
The sprouted grain bread concept is not new. Food for Life began sprouting grains over 60 years ago to use in breads. Eating grains is mentioned in the Bible in Ezekiel 4:9, and seeds and herbs in Genesis 1:29. Food for Life has taken these recipes from the Bible and brought it to modern day health food by sprouting them to make them even more healthful. These recipes provide the body with essential amino acids needed for healthy living.

Sprouted grain breads truly unlock the vital benefits our bodies need from grains. Some of the known benefits include: increased digestibility, increased absorption of minerals, increased antioxidants, and increased vitamin C and vitamin B.

I choose to eat sprouted grain breads and sprouted grain products such as tortillas and hotdog buns. You can find sprouted grain breads in most health food stores and in many standard grocery stores.

The brand I love is Ezekiel Bread (mentioned above). You can find Ezekiel Bread products frozen in the health section of Kroger and Publix in the Atlanta area.

Healthy Kitchen Makeover

Hi y’all!
Today I want to share with you how to reorganize your kitchen, pantry and fridge so that success is not just simple and convenient but visually enticing!
Let’s do a healthy kitchen makeover!!
After reorganizing your kitchen, the next step will be to clean up your grocery list and the food you keep in your kitchen.

So let’s get started.

The right tools in the right places!
Each tool that you use on a daily and even mealtime basis should be kept close to the area where you prep your food.  I suggest having the following all in one drawer, plastic container, or cupboard for quick and easy access:

  • Paring knife
  • Vegetable peeler
  • Measuring cup
  • Food Scale
  • Snack size plastic bags
  • Plastic 1 cup size reusable containers

Warning:  Open bags can lead to saddlebags.  You and I both know we are going to keep reaching into that bag of snacks or treats and eat well beyond an individual portion.  Here’s what I do:  Repackage bulk snacks-say, raw almonds into baggies of 14 almonds.  RIGHT when you come home from food shopping take the time to divvy up food by serving sizes.  Use plastic bags or storage containers to organize your food into the right portions.  For example, a portion size of pretzel sticks is 10.  Put 10 in a little bag and put them in the pantry at eye level.  This makes it simple for grab and go snacking!!!

A recent Cornell University Study found that we consume 90 percent of our food mindlessly. We simply eat because it is placed in front of us or because we’ve placed it in front of ourselves.  It’s time to get conscious about what-and how much- we consume.

My suggestion is to open up your fridge and pantry.  Then dump or donate anything that a well-tuned athlete wouldn’t eat.  If that box of lucky charms for your kids is constantly calling your name, ditch it.  Stepping into your kitchen shouldn’t be anxiety producing!  Make it easier on yourself to make health choices by eliminating the temptation of poor choices.

Merchandise your food!
Food marketers play into our impulsive choices by paying millions of dollars every year to have name brand products placed on the right shelf at the right level.  Why do you think all the sugary cereals are placed at your chest level on the shelves at the grocery store?  It’s because that happens to be the eye line of a child sitting in a shopping cart.  Clever!!!

So now let’s talk about placement!!!  You can do this too with the same techniques in your pantry or fridge.
When we stand in front of the fridge, we tend to grab whatever food takes the least amount of time to prepare and that “looks good.”  The healthy stuff, like fresh produce, we hid in the drawer that’s difficult to get to and even easier to forget!  So when you get home I suggest that you unload your groceries, clean and display your fruit in clear plastic containers or bowls.  Place berries and raw veggies at eye level.  You can even buy pre cut veggies if you don’t have time!!!
Arrange your greek yogurt near the berries and veggies. Place healthy whole foods at eye level near the front of the shelf.

When you are building muscle, hard-cooked egg whites are a great source of lean protein, and they’re easy to prep so they’re ready to go!  Boil a dozen eggs on Sunday night, then peel and place them in a large storage bag.  Now, all you have to do is just eat your egg whites on the go whole!

Other fast protein sources to be stored at eye level include prepackaged tuna packets.  Though they store well in the pantry, I keep them in the refrigerator.  Who wants a warm tuna sandwich?

Now when you find yourself staring mindlessly into your fridge, you’ll see the stuff you should be eating!  It’s washed, cut, enticing and ready to go!!

Replace this with that– Look in your refrigerator for regular staples.  Now, do some soul searching and ask yourself if you’re willing to try a healthier alternative.  Do you make the kids PB&J every week?  Would they notice if you picked up sugar free or low sugar jam or jelly?  If you don’t say anything…probably not!  I love cheese but instead of buying a brick of it you can stock up on individually packaged string cheese!  They are portion controlled and appropriately sized.  I don’t have the time to look at the packaging to figure out how many ounces is a single serving.

What about trying lower sugar or organic version of many of your regular condiments?  Ketchup now comes in all natural with no high fructose corn syrup, dijon mustard you can buy with no added sugar.  I substitute sour cream with greek yogurt all the time.  I also never ever cook with butter!  Instead I use coconut oil cooking spray or olive oil in a spritzer bottle!

If you are not sure which brand or version is better choice wise then use an app like Fooducate which allows you to scan the bar codes of two products and do a side by side self comparison. Each item is given a grade based on its nutritional content, which makes it convenient for quick decisions.

Pantry Makeover
Most of the healthiest foods will be perishable and stored in the refrigerator.  Once you have that in order, it’s time to tackle your pantry!
First, let’s decide what you would go to the pantry instead of your fridge for!  Well, often we go for carbs, something fast, something crunchy, something sweet.
That’s fine, but let’s create healthier temptations!

Those foods that are lower on the good for you hierarchy can go in the hard to reach spaces!!!  Way up high where you would need a step stool!
I use the eye and chest level shelves to place the healthiest nonperishable items.  Nothing bought in bulk ever stays in its original container.  I open, repackage, and display those items in inexpensive containers like wicker baskets or square plastic storage bins.  It keeps everything organized and makes choosing healthy so dummy proof that the foods almost jump into my hand.
So here is what you can find on my shelves:

  • Brown Rice Unsalted rice cakes
  • Unsalted Raw Almonds, Cashews, Peanuts
  • Instant rolled Oats
  • Shakeology
  • Canned Low Sodium black beans
  • Canned low sodium diced tomatoes
  • Organic medium salsa
  • Dried Fruit such as craisins, raisins, cherries
  • High quality protein bars like Kind Bars or Chia Bars

Lastly, put things where people know to look for them.  I basically stock the same stuff all the time.  I maintain a list and check off what i need.  But there is no mystery.  No one is opening the pantry and expecting a sudden influx of cookies or chips.  Boring?  YES!!!!  Intentionally!!!  You see, if you never knew what you might get when you opened the pantry, you’d go there first!!!  I don’t want my family to eat from the pantry.  The pantry is where emergency foods live.  Let’s face it, with few exceptions, just about everything in your pantry is processed!  The healthy stuff is in the fridge!!!

Good luck!  Don’t hesitate to message me for additional information or tips to help you get started with your own kitchen makeover!!!

Things to do right now to get started!!!

  1. Remove high sugar and highly processed packaged food temptations from the kitchen.
  2. Survey the refrigerator for frequently consumed foods that can be swapped out for less processed healthier alternatives.
  3. Stock up on small plastic food bags, snack containers, and clear plastic fruit bowls for display.
  4. Arrange prep tools in an easy to reach place.  The fewer steps, the better!
  5. Spring clean your fridge, make room for the fresh stuff.
  6. Divide snacks into individual servings and arrange in the front and center of the pantry!

Instant Online Fitness Streaming by Beachbody On Demand

OK, Remember when I said I had some EXCITING NEWS!!!
Well, There was a HUGE announcement at Super Saturday this past weekend!!!!

Did you ever wish you could take your fitness program with you WHEREVER/ WHENEVER ?!

Nothing worse than being on vacation with your DVD’s PACKED and finding out your hotel DOESN’T HAVE A DVD PLAYER.. seriously! >:-(

Ok ready?   DRUMROLL……..


Online Fitness workout instant streaming by beachbody on demand



Laptop, iPad/tablet, iPhone/smart phone !!!!
Instant streaming!! Like Netflix…    FitFlix?     hahahha!

Coming THIS SPRING teambeachbody members will have instant online access to MOST of Beachbody’s fitness programs and nutrition guides! It is going to be SAHWEET!!!!!


Online Fitness workout Instant Streaming by Beachbody On Demand

I am SO happy to work for a company that is continually progressing and listening to their customers !!!

Good bye excuses!! ;-D Let’s EndTheTrend!

Instant Online Fitness Streaming by Beachbody On Demand!

Beachbody’s ON DEMAND announcement:

Get ready to workout wherever you are, because Beachbody is going digital!

This Spring, Beachbody On Demand comes to Team Beachbody Club and a device near you. Simply join Club, and hundreds of workouts — including world-famous P90X® and INSANITY® — will be at your fingertips.

This Spring 2015, get ready to stream, click and sweat from a laptop, mobile, tablet – anywhere, anytime, so you’re always on track with your fitness goals.

Watch this video below to find out more.


How do you get access to Beachbody On Demand?

Coming Spring 2015, Beachbody On Demand will be the newest addition to our Team Beachbody Club.

You must be a Club member to get access!

What’s the Team Beachbody Club?
The Team Beachbody Club helps members reach their health and fitness goals 3 times faster than non-members. When you’re part of the Team Beachbody community, you have all of the tools, support and accountability you need to commit to a healthy lifestyle.

Club membership gives access to awesome discounts, personalized meal plans, VIP access to celebrity trainers and Beachbody experts, a personal Coach for guidance and support, and so much more! But coming Spring 2015, you’ll get all of this PLUS unlimited access to hundreds of workouts in our digital library via Beachbody On Demand. And it gets even better, each month we’ll be adding new workouts as well as sneak peeks and exclusive access to new programs. If you haven’t signed up yet, it’s time to join the Club, and it’s all yours for only $2.99 USD a week!

Want to learn more about Beachbody On Demand? Ask me for more info.

Not a Team Beachbody Club member but want to join? Sign up today!

Private Fitness Challenge Group

If you are looking to get healthy from the inside-out while having support and encouragement to do so then my private fitness challenge groups are for you!
You are probably asking yourself why do you want or need me as your coach. Well, I am going to teach you how to balance “life” while living a healthier life. I will show you how to make exercise a part of your daily life, how to plan healthier meals along with meal prep, and how to stay motivated to reach your health and fitness goals!
We are on this journey together and I want to help you reach whatever goals you have for yourself and family!
In my private challenge groups you will get:
1:1 Health coaching from me
Customized meal plans
Healthy, clean recipes
Meal planning strategies
Long-term results
A Happier, Healthier you
I try to hold a Bombshell Challenge Group about every month or so. They range from 21 days long to 60 days long.
It’s not just a body transformation though… it is going to set you up for long-term success in ALL areas of your life. I will warn you… It is going to stretch you to become more of who you are meant to be… You will need to be willing to open up and realize what has been holding you back in the past in order to let go and change your life for the better!
There are a few rules.
1. I must be your assigned coach, so if you DO NOT yet have an account, click this link and create a FREE ONE!
2. You must be willing to give your all and participate daily in the private online group.
These challenge groups are incredible, they are LIFECHANGING. So DECIDE today to COMMIT to this challenge and you will SUCCEED!
Everyone has a different health and fitness goal and I want to help you reach yours.
Email Me so we can make a plan to get you on track to living a healthier happier life!

January Fitness Challenge Group

SO, I know you are probably thinking, “Goodness, gracious! January is three weeks away…”  Yes.. it MIGHT seem early to start talking about the New Year..

BUT IT’S ONLY three weeks away!!!!

That is NOT that far off! It will go by so QUICK!

We all make that New Year’s resolution to get healthy or in better shape and I have the perfect plan for you so you don’t have to figure out HOW you’re going to get healthy!

My January fitness challenge group!!!    DUH!! Hahaha! 😉

What you will get from me as your health coach: 1:1 Health Coaching CUSTOMIZED meal plans Recipes Support Motivation Accountability Long-term results A happier healthier life

First thing I want you to do is ask yourself, what is your EXCUSE for not getting healthy? We all have excuses, but what is it that is stopping you from making the decision to commit to a healthier lifestyle…

Second, I want you to tell yourself WHY you need to get healthy! We all have our own reasons for getting healthy. My reason for getting healthy was for the sake of my own health and the anxiety I struggled with. So what is yours?
Then I want you to ask yourself how are you going to get healthier in 2015. Most of us fail at our plan to get healthy because we have no plan. We have no accountability, no support, no help, and that is what I want to offer your. In my challenge group NEW YEAR, NEW YOU, I am going to help you make NEW CHANGES that equal a NEW LIFE for you.
What you will get from me as your health coach:
1:1 Health Coaching
CUSTOMIZED meal plans
Long-term results
A happier healthier life
I want to help you find a balance to being healthy inside-out. You are going to learn how to be “Imperfectly Balanced” inside-out emotionally, mentally, physically, & spiritually.
So decide today…
Email Me to find out more information on the programs I offer and how to get you signed up to getting happier and healthier in 2015.