I am going to show you how to use three key factors to make eating healthy enjoyable in a way that is truly satisfying.

What Do You Learn From This Episode

1. Why eating “diet food” sabotages your efforts.
2. Why moderation is better than sacrifice.
3. Why tracking leads to mindfulness when eating.
4. How to follow your body’s direction to satisfy cravings.
5. The truth about success and consistency.
6. Why variety really is the spice of life.
7. How to challenge your metabolism for success.
8. How to create a workable menu plan.
9. One tool to keep your menu exciting.
10. Why you need to pay attention to your cravings.
11. How to use small action to create big results.

Replay

Links mentioned in this episode

Fab Fit Squad — http://kimbarnesjefferson.com

Social Media — Facebook — https://www.facebook.com/groups/fabfitlife/

Instagram — https://www.instagram.com/fabfitsquad/

Kim’s Email — squadleader[at]fabfitsquad[dot]com

Salt Sugar Fat: How the Food Giants Hooked Us http://amzn.to/2BpgxI7

My name is Kim Barnes Jefferson; I have a deep passion for guiding others towards fulfillment and success with an emphasis in fitness. I teach busy professional women to stop the extreme dieting/training merry-go-round and start giving themselves permission to live a healthy live without deprivation and guilt.

I can be found most days hanging out in my Facebook Group Women Who Thrive. It’s a place for women who are done whining and are ready to get shit done and stop struggling with where they “should” be or what the they “should” be doing to live a healthy lifestyle. This is a place where you will learn how to take consistent action while feeling confident in what to eat and when.

If you are looking to unleash your feel power and not be ruled by your food choices and want to love what you see in the mirror. You’ve found your tribe.

Will you join us’

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We all have a dream. A dream of a better body, a better or different life, a dream job, dream partner, dream family, you feel me. Just as we all dream we all question whether we have what it takes to get what you have been desiring and dreaming of.

Then we hear that voice of doubt that springs up and tells us that we can’t do it or we are worthy of achieving that goal.

It’s our ego, our ego wants us to stay stuck! This is when you need to dig deep and tap into your fears and find the courage to overcome be doing things differently. Be comfortable being a beginner and learn to roll with the ups and downs of trying anything new.

On Tuesday, October 10th, I talked about how to deal with adversity, how to start feel comfortable and confident doing new things and learn how to be willing to go on the journey and stay when things get tough. Replay Show Notes

The post You Have A Healthy Person Inside Of You appeared first on Kim Barnes Jefferson.

a fun and enjoyable vacation! Sure it can be challenging, but not impossible.  Here are a few tips that will help stay on task and help you from feeling guilty afterward.

1️⃣ Eat in

Get a fridge in your room and make breakfast in your room. It’s easy enough to bring some fresh fruit, yogurts, pre-cooked hard boiled eggs, cereal or protein shakes. You’ll save a little money and your waistline will love you. Most places have a nearby market.

2️⃣Eat like you do at home

Willpower will only take you but so far. Keep it simple, yes there will be so many different and delicious dishes enjoy, but really focus on foods that won’t leave you feeling bloated and gross!! Think about  mostly for fresh fruit, vegetables and lean grilled meats. Sure have a few few desserts or entrees, but keep them limited.

3️⃣Watch portion size

It is easy to overeat while on vacation. Meals ordered off of a menu are usually about twice as big as what they should be. The solution is to only eat half your meal, share a meal with the person you are with or order two appetizers.

4️⃣Exercise

You may not be able to get in your traditional workouts, but it’s easy enough factor in walking. Grab your walking shoes and go do it. Walking is great exercise. Take your FitBit with you, you would be surprised at just how many steps you take on an average day. From walking along the beach in the morning to exploring a local market during the day, they all add up. And not all steps are created equally. For example, walking in soft sand on the beach barefoot is harder than walking on a hard surface with shoes. You’ll be using different muscles. You can do bodyweight workouts in your room or out in a grassy area.

With a little discipline eating and exercising, it is not that hard to stick to your healthy living plan while enjoying yourself on vacation. Enjoy the location and cuisine, but like everything else … in moderation!

Want some more ways to have your ice cream, fried clams and sit fit into your pants” Grab my Guilt Free Summer Action Guide to let you finally enjoy summer treats without the guilt and the shame this year. Yes, it’s possible. Learn how 

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I really wish I could tell you that I live to run, but no, that is so not the case. When I was training for my ½ marathon I remember I lived for pushing through the miles. Each mile that went by made me excited, because I was almost done running.

To hit your goals you need to set up a way to track. If you don’t measure, how will you know when you hit your goal or how much work you need to do to get there.

Tracking your goals you can use something as simple as a basic spreadsheet and then record your progress. You can decide what the time interval, some people prefer to track weekly while other prefer to use a daily tracking system.

Set yourself a monthly, weekly or daily target that you can achieve. This could be something such as increasing the amount of exercise that you do or not having a glass of wine every night after work. As you meet each small goal you are again setting yourself up for continued success.

Do you want to dive a little deeper into how to set yourself up for success in 2017!!! I’m hosting a 5 Day Healthy Living Challenge.

During the 1st week of January we’ll work through the 5 Problems Everyone Has With Healthy Living and How To Solve Them.

When it comes to getting healthy, have you stopped and started far too many times to count right. It happens to all of us, we start off with a bang and either come to a slow stop or come to an abrupt stop. Either way you, you get frustrated and you are mad that you on the sidelines again. I hear you.

I’ve been in your shoes!!! Not any more I’ll share with your 5 Reasons why you may have failed in the past and best of the HOW to solve them!!! Care to join me” We start Monday, January 2nd. Plus you’ll get a workbook to help you map out YOUR strategy!! #trueyoumastermind #newyearprep

http://bit.ly/5daytrueyou

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The basic idea of this recipe is that you put most of the ingredients in a freezer bag and freeze it until you’re ready to use it. You’ll toss it in a crock pot and just a liquid. I’m in love with my crock pot. I typically make 1-2 meals/week in it. It just simple and easy and dinner is ready without any muss or fuss.

I typically have a few of these in the freezer on those occasions that I travel so my husband has quick and easy meals and when we do go on vacation and I can’t hit the grocery store we at least have a few meals to eat until I can hit the grocery store.

Tip: Write the cooking instruction on the bag so you don’t forget how to prepare the frozen meal!

Ingredients

• 1 pound sliced mushrooms
• 3 sliced carrots ( you can use the bagged shredded make it 1/2c)
• 3 pieces of celery, sliced
• 1 diced white onion
• 15 ounce can of diced tomatoes
• 1 cup uncooked barley
• 1 bay leaf
• 1 tsp pepper
• ¼ tsp chili powder
• 2 quarts vegetable or chicken broth

** I’ve added uncooked chicken breast to this and after 8 hours, I’ve pulled out the chicken breast and shredded them. You can also add in other protein to the this recipe. Just pick proteins that can withstand 8 hours in the crock pot. Most fishes can’t handle that much time without being overcooked mush.

Put all of the ingredients in a bag and freeze for when a day you don’t have time to cook dinner!
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Instructions

1. Put all of the ingredients besides the broth in a large freezer bag. No need to mix or anything.
2. Label the bag with the rest of the instructions.
3. When ready to eat, pour into the slow cooker along with 2 quarts of broth.
4. Cook on low for 8 hours.

The post Take The Stress Out of Dinner: Mushroom Barley Stew appeared first on Kim Barnes Jefferson.

I get you are eating healthy foods, but portions are just as important, well, correction I’m going to say that it’s the core part of any healthy lifestyle. Measuring your food intake and balancing that with exercise are the basics of living a balanced healthy lifestyle.

The easiest way to deal with portioning is to simply look at serving sizes on the packages of foods that you’re eating. Anything that comes out of a box or package already comes labelled with its own facts for each serving size portion you consume. Here is where most of you will say to me hey, what “plan” should I be following. Sure I can give you a baseline, but what I encourage you all to do is to start to pay attention the foods that you are eating. When you finish eating are you hungry, do you feel bloated, how long can you go between meals before you are hungry again’ Answering these questions will tell you that you are eating portions that are big enough to sustain your lifestyle. When you learn this you will NEVER diet again!!!

When you first starting dong portioning, weight and measure EVERYTHING! I know it’s a lot of work upfront but when you are building a house you want a build a strong foundation. Once you have this foundation, your eating will go on automatic. You will learn how to see what a ½ c looks like what 4 oz. of protein looks like and best thing LEARN how these portions effect your hunger, energy and do they bust your cravings. If all of those are in alignment you will begin to lose weight and once it ‘s gone you will be able to live a healthy sustainable life.

Once you have a good idea (and you can make it even easier by keeping a list or cheat sheet of common food facts in your kitchen!) of your portions and nutritional facts for the things you cook often then portioning becomes a snap! You can cook up a whole pot of soup and put it into portioned freezer containers to eat later for meals. The same goes for whole meals, just break them up into their individual portions during or after they’re cooked and freeze or refrigerate them until you’re ready to eat! Not only is this a great, healthy way to have your meals ready but it can save you a ton of cooking time, too!

Give this a try and let me know how you make out, by leaving me a comment below.

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