Monthly Archives: April 2014

What Do You Focus On?

Think, act and speak what you want, not what you don’t want!

Here are some helpful statements as you pursue the “future you”:

I am a size ____ (the size you want to be)!

I weigh ______ ( the weight you want to be)!

I am the healthiest I have ever been!

I am strong, powerful and confident!

I am surrounded by positive, supportive people!

I have enough time!

I am receiving NOW!

I am full of energy!

I have all the money I need/want to do the things I enjoy!

The next BIG thing is here now!

Get Fit Challenge Clean Eating Demo 4/3/14


  • Microwave Minutes
  • Master of the Mind
  • Creating a Balanced Meal

Demo Dishes:

  • Turkey Meatloaf Muffins
  • Zucchini Medley


  • Major source of building materials for muscles, blood, skin, hair, nails and internal organs
  • Necessary for the formation of hormones
  • It acts to prevent blood and tissue from becoming too acidic or alkaline
  • Helps to regulate water balance
  • Enzymes and antibodies are formed from protein
  • Plays a major role in the production of milk and blood clotting.
  • 1 gram of protein = 4 calories


  • They are the chief source of energy for all body functions and muscular exertion at high intensities
  • They help regulate digestion and utilization of protein and fat
  • Forms of carbohydrates found in food are simple sugars, starches and cellulose
  • 1 gram of carbohydrate = 4 calories



  • Fats are the most concentrated source of energy in the diet
  • They act as carriers for fat soluble vitamins
  • Involved in cellular-membrane structure and function, precursors to hormones, cellular signals and regulation and excretion of nutrients in the cells
  • Fat deposits surround, protect and hold in place organs such as the kidneys, heart and liver.
  • 1 gram of fat = 9 calories


Calculate Your Daily Caloric Requirements

Daily Calorie Journal

Simple Meal Planning

  • Make a list of 3-4 foods from each macro-nutrient category.
  • Create a meal by choosing 1 food from each macro-nutrient category on your list.


Meal 1:  Whole grain toast & pouched egg

Meal 2:  Chicken breast, sweet potato (mashed), broccoli, olive oil

Meal 3:  Tilapia, brown rice, green beans, olive oil

Buy In Bulk

*Please contact me for more information about my personalized nutritional services.