Tag: women’s health

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Fitness & Training Food & Nutrition Health Coaching Spiritual Health

The Worst Health Advice I’ve Ever Received…Part III

and Truth I know now…

In our final installment of the 3-part series I’m calling, ‘The Worst Health Advice I’ve Ever Received” I’m going to be sharing probably the most ubiquitous bad health advice we’ve BOTH ever received. 
 
While the world has advanced with greater and greater scientific and specific health knowledge, it has also made room for a looooooot of bad advice.   
 
Today’s bad advice doesn’t have a story around it like the others because to be honest I can’t remember who exactly first told me this one, or if it was actually just my MIND that inferred this advice from simply how society approached health and wellness.  
 
The bad advice that I now know better than to fall for is this: 
 
HEALTH IS ONLY ABOUT EXERCISE AND NUTRITION.  
 
Isn’t this what society teaches us?  All you need to focus on in order to get health and stay healthy is to concern your efforts on what you’re eating and how you’re moving.  
 
If you struggle with your health, it’s only because you’re not doing something “right” with regards to your movement and your eating.  
 
This is what I have believed for over 3 decades of struggle with my body and body image. This advice sent me into a frenzy of exhaustive effort, almost becoming addicted to thinking about my eating, obsessive with my exercise, and never feeling satisfied with where my body was.  
 
Oh, you aren’t seeing results?  Well, try harder.
You adapted to your workouts?  Hmm, you should probably just try harder. 
You put on 5 lbs from a weekend  of excessive eating?  Try harder! 
 
This has been so conditioned to our psyche, we have formed a mindset of lack and scarcity.  Never feeling “good enough” and always on guard for the evidence that proves we are underperforming.  
 
 
The thing about believing that advice that all it takes to be health is to focus on your eating and your exercise is because there IS TRUTH in this advice, but it’s only half of the truth. 
 
There’s no denying that your physical health depends on your eating and exercise.  But it’s missing the 2 other pillars of health— your THINKING (what I call WISE’her) and your SPIRIT (what I called SURREND’her).  
 
So, let’s get into the WORD of God for what might reveal what TRUE HEALTH looks like for every one of us. 
 

Bible Background...

The Apostle John was one of the 12 disciples that followed Jesus during His time on Earth.  John wrote the Gospel of John and was one of Jesus’ best friends and self proclaimed to be the “one whom Jesus loved.”   
 
John was also the disciple to lived the longest.  Where many of the others were martyred for their Faith in Christ the Messiah, John lived into his 80’s in the town of Ephesus.  It is from this city that he penned some of the greatest books of the Bible:  1 John, 2 John, 3 John and Revelation. 
 
Well, it is in the short letter called 3 John, we see where this wise, Jesus loving, disciple tells us what is KEY to health.
 

 His greeting in this letter states: (3 John 1:2: GNB)

 
John tells us two very critical things in this simple greeting. 
 

 1. Our HEALTH is very important to our calling.  You cannot be of your best use to God’s mission if you are NOT well in health.  While this might seem obvious in statement, it’s NOT obvious when you look at the state of health of the church.  I pray that this continues to change in the Body.

 

2. It tells us that really, our body’s health CAN ONLY BE AS HEALTHY as your spirit and soul.  

It’s important that you EQUALLY invest in your SOUL (your emotions, your thinking, and your will and motivation) and SPIRIT (your relationship God within you) as you do in your physical health.  
 
What I realized in order for my struggle-to-turn-to-success in my own body is that my PROBLEMS were not with my body, my eating, and my exercise regimens.  My problems were in how I was THINKING about my body, my eating and my exercise.  
 
The thoughts that created the feelings and misdirected my motivation all were problems in my SOUL that was buried in my FLESHY nature as opposed to how God has called me to walk, within my SPIRITUAL nature.  
 

With this new found freedom of truth I have built a platform of complete education and direction for women who are ready to live TRULY HEALTHY lives.  

 
It’s called the her Health Lounge and it’s a 26-week journey to a LIFESTYLE of health.  
 
The Lounge is an online portal where all members have 24-hour access to over 80 coaching videos discussing the necessary knowledge one must have to truly walk in Spiritual and Physical health.  
 
 
We spend 8 WEEKS devoted to BODY (nutrition and fitness education), 8 WEEKS devoted to MINDSET, and 8 WEEKS devoted to SPIRIT.  
 
All members receive my best tools for physical success with my Nutrient Based Eating program and book, as well as my signature STRONGher Fitness & Mobility program delivered on the Lounge portal as well as my STRONGher APP with the full-length video demos.  
 
 
The best part is not just the Lounge and it’s amazing content, but it’s the COMMUNITY of women and the COACHING from myself and my co-caoches.  This program offers your access the the most encouraging and motivating Facebook group out there!   
 
And you will also sign up for either (13) 1:1 coaching calls every 2-weeks  or (8) small group coaching calls every 3-weeks.   It’s in these calls that you will hold yourself accountable and establish a clear pathway to success! 
 
I’d love to welcome you to this opportunity to improve your physical health by focusing equal effort on your Spiritual health as well!  The doors open to sign up on April 3 and will close on April 9.  Our 26-weeks together will start April 10!  
 
Be sure you’re on the waitlist if you want to get first dibs.   I’d love to reach out to you to set up a call and chat more to ensure we are a “wright fit” for each other.  Click HERE to join that waitlist.
 
 

Are you "A. Wright Fit" for the her Health Lounge? Watch and find out!

her Health Lounge opens April 3!

The 26-week journey to a LIFETIME of health success starts on April 10!  The her Health Lounge will be open for limited members starting April 3!  To be the first to know, put your name on the list HERE.  You'll get a nice little discount too!   

Categories
Food & Nutrition Spiritual Health

The Worst Health Advice I’ve Ever Received….Part 2

and Truth I know now…

We are midway through this 3-part series I’m sharing on the “Worst Advice” I have received from fitness “professionals” that I have learned is simply BAD ADVICE.  
 
Last blog (link here), I shared with you the fact that some professional football players told me that "I shouldn’t do so many lunges since I already had “thick thighs.”'  So not only was this RUDE advice, but it was very BAD advice because as I went over, the LEANEST my thighs ever got was also the MOST and HEAVIEST amount of lifting I had ever done!    It is backwards to our female intuition, but it is the TRUTH about women’s bodies.  We need muscle to burn fat. 
 
Today’s story is also some bad advice from another male trainer who really offered me some terrible advice while I was beginning to thinking about training for the bikini competition. 
 
This was when I was 29-years old and I was working part-time at my favorite gym in the whole world, Bodies by Perseverance in Denver, CO.  
 
A trainer that worked there at the time (before he was let go) had offered to train me for free for a few sessions and was one who was pushing me to consider doing a bikini competition.  
 
At this time I was very suspicious of the whole process (which proved to be good intuition on my part that I should have trusted) because I was seeing a lot of girls lose a TON OF WEIGHT, but they were REALLY CRANKY and irritable the whole time.  Then, once the show was over, I saw the grand majority GAIN ALL THE WEIGHT BACK and then some.  
 
Well, when this trainer revealed to me his master strategy for how he was going to train me, I knew this was the reason why!   
 

He told me, and I quote,  “You need to burn as many calories in exercise as you eat in the day.”  End quote. 

 
So, his “diet plan” for me would include a menu of 900-1200 calories total (which for me an my 5’10” frame is WAYYYYYY too low) of virtually no carbs, and he also expected me to BURN about 900-1200 calories a day doing EXERCISE!  
 
This is not only BAD ADVICE but this is DANGEROUS advice that can seriously harm your metabolism.  
 
I obviously did not hire this trainer to do my competition and I did still suffer some of the effects of the more extreme diet and exercise programs all warrant for doing a show, but at least I didn’t cause grave, sometimes irreversible damage that his advice could have cause me. 
 
Let’s set the record straight on your METABOLISM and HOW MANY CALORIES TO EAT or BURN each day. 

METABOLISM TRUTHS: 

—If you starve your body either by eating too few calories or burning too many calories (or both) you will slow down your metabolism and will have an incredibly hard time speeding it up again.  This makes it nearly impossible to burn fat and lose weight again.  If you were to lose weight this way but then gain it back (because your body thinks it's starving so it kicks up your appetite and cravings) you will have a MUCH HARDER time losing weight again.  Your body does not forget the times when you’ve starved it.  It won’t be so quick to lose its fat reserves next time.
 
—Metabolic experts have research based evidence that says that to avoid slowing down of your metabolism, your goal should be to eat as much as possible while still showing signs of weight loss.  The process will go in a stepwise fashion of slowly decreasing calories or increasing calorie burn via exercise to "test and see" how much you can eat while still showing results.  This will take TIME and PATIENCE but will be well worth the effort in order to maintain the metabolism as much as possible.     
 
So, at my size (5’10”, 157 lbs) and age (34 years), I burn about 2,000-2,100 calories a day just from my everyday life (taken from my Apple Watch).    If I exercise for 30-45 mins and take a leisure walk, I may get up to about 2600 calories burned per day.  This means, to keep my metabolism revved up, I need to eat no less than 1600-1700 calories per day on non-workout days or 2100-2300 calories per day on workout days.  (This is if I want to lose weight).
 
The fat loss process needs to go much SLOWER than you think it does.  For example, if I have a rough deficit of 500 calories per day over the course of a full week, I will at most lose 1 lb of fat per week.  Now, hormones and inflammation, and all that will sway the “weight” part, but you can rest assured that this will allow for fat burning that you will notice more over time. 
 
—Metabolic damage is very serious that shouldn’t be taken lightly.  Because of the surge of women deciding to do bikini or bodybuilding competitions, we are seeing a rise in the damage done.  Things like autoimmune disorders like Hashimoto’s (Thyroid), adrenal fatigue, and whacked out estrogen/progesterone (from any extended stress) can all result  from this aggressive approach to weight loss.   Your hormones matter!!  Take caution. 
 
While all this physical effects are important to address, but to me these consequences of physical and metabolic damage is small in comparison to the SPIRITUAL damage and the condemnation you feel when you lose weight and gain it all back because your body is fighting against you “starving” it for quicker results.  It only took me 5 months to lose 7% of body fat, but it took me OVER A YEAR and a LOT OF GOD’S GRACE to help me forgive myself for doing it and gaining the weight back.  
 
 

This is why I ever started A. Wright Fit as a fit and FAITHFUL business and created my her Health Lounge to be:

8 WEEKS OF BODY (Nutrition & Fitness) EDUCATION
8 WEEKS OF MINDSET INTENTION & 
8 WEEKS OF SPIRITUAL DEVELOPMENT
 
When you change anything physical about your body you will do so by either BUILD-UP your Spiritual muscles or BREAKING-DOWN your Spirit.  It's one way or another.  And the way that society teaches us usually ends up on the destructive side toward our Spiritual growth.  
 
The reason why women take such drastic measure to change their body is because of an unhealthy relationship with their body.  There are so many mindset barriers and lies that women will believe about themselves that this program can help set you straight.  It also teaches you how to strengthen your Spirit which builds the patience, endurance, and self-control that are all pivotal in winning the fat loss game long term!  
 
 
I’m REALLY excited to invite you to join!  Again, doors open on April 3 and the close on April 9th!  So don’t miss your chance to transform your life!  Please join the waitlist HERE to learn more!  

her Health Lounge opens April 3!

The 26-week journey to a LIFETIME of health success starts on April 10!  The her Health Lounge will be open for limited members starting April 3!  To be the first to know, put your name on the list HERE.  You'll get a nice little discount too!   

Categories
Fitness & Training Health Coaching

The Worst Health Advice I Ever Received…Part I

and Truth I know now…


This week, I’m going to be sharing a 3-part series on what I’m calling the “Worst Health Advice I Ever Got” and how I have learned the REAL TRUTH that I will share with you.  

Before I start, let's be clear there are no VICTIMS of bad advice.  Ultimately we all make our own choices and have to take personal responsibility and that's exactly what I was able to do here.  So, if you take nothing else away, I want you to know you are your best "expert" of your body.  Own that right and responsibility!   

Nevertheless we know that the health and wellness industry is quite NOISY.  There are many self proclaimed “experts”of things they have no real experience with outside of their own experience or a limited number of clients.   So, the moral of this story is to look beyond the scope of who is giving you advice and make sure they really are qualified to advise YOU. 

So my first story kicks off when I was 26-years old and I was living in San Diego, CA.  As a hardcore football fan, I had scored what I thought was the job of my lifetime as a intern in the Community Relations department of the San Diego Chargers team. 

This wound up being a really *interesting* 2-years of my life, and very challenging for reasons I won’t get into with this story, though it was an exciting opportunity overall. 

The unfortunate part of this time in my life is that it was also my HEAVIEST WEIGHT I have ever been.  The combination of being emotionally stressed, working 2 jobs full-time plus a third part-time job to make ends meet in San Diego meant that I was exercising little  and “eating my feelings” and thus put on a good 25-30 lbs. 

Now, due to my hormone structure, my body shape is certainly pear and I carry the majority of my weight in my thighs and my butt.  So, I was up to about a size 12 pants and was not happy about it. 

Finally, having enough of feeling so unhealthy, I decided to push myself back into regular exercise.  I was able to use the Chargers facility to workout after all the of NFL players were done for the day.  So, I began going down to their training room, doing a little bit of running on the treadmill and then some weights and exercises afterward.   

I was in the middle of doing a crazy set of body weight lunges up and down the football field outside when I noticed some shadows in the building and heard some snickering.  

Lo and behold there were 3-4 of the NFL players there watching me and laughing.  One of the players I knew a little more personally because I had started to work with he and his wife helping them with their nonprofit charity.  So, it was this player who shared with me what they were laughing about.

He told me, and I quote, “You really shouldn’t be doing so many lunges when you already have such thick thighs.”  End quote.

So, first of all, yes I really wanted to smack him and I was MORT-I-FIED to know that this was the reason they were laughing. I CAN’T EVEN get into the rant about the sexist jerks because the more important factor was all about his “ADVICE.”    This just goes to show you that even people who are trained to be professional athletes don’t necessarily know WOMEN'S BODIES!

It is WHOLLY INACCURATE to believe the lie that if you already struggle with carrying extra body fat in a certain body part of yours that you shouldn’t do strength training on that body part.   

ESPECIALLY given the fact that I was doing BODY WEIGHT lunges, which means it’s nearly impossible to grow that much muscle that would warrant concern about the size of my thighs.

It’s literally the OPPOSITE of what you should be doing.  If you want to lose body fat in any given area, you need to strength train that area!  

——> MUSCLE BURNS FAT <——

Even HEAVY WEIGHT TRAINING will ultimately help you (eventually) LEAN your problem areas, and I have proof.  

~2ish years after this incident many of you know I trained for 5 months to do a bikini competition.  I started my training process having been training regularly, but still carried my weight in my thighs (as you can see from my ‘before’ picture).  

To get my legs to get as lean as they look in the 'after picture', I lifted weights….HEAVY WEIGHTS.  I was squatting nearing 200lbs, leg pressing 450lbs plus hundreds and hundreds of weighted lunges every week!  Because this was my “problem area” I lifted this area MORE than any other area.  Seriously!  

If you don’t build the muscle of that specific area, you are going to have a much harder time in burning that fat in that area.     

Now, TO BE CLEAR, my fat loss was MORE about my DIET and even the cardio that ultimately helped me lean out so quickly for the competition (though, I admit this was a very unhealthy part of doing these shows that I now work with my clients in a much WISER and slower pace to ensure they don’t have the unhealthy rebound weight gain and potential metabolic damage.)  

So, this is a very common misconception I deal with all the time with my clients.  

My client who carries weight in the back of her arms is afraid to lift upper body and triceps.  My client who carries it in her butt and thighs, is afraid of lifting weights in her lower body.  

Women are STILL AFRAID OF “BULKING" in these areas, so let me lay to rest what really does happen when you lift weight and why it’s an investment WORTH doing and ignoring any BAD ADVICE that tells you otherwise. 

TRAINING TRUTHS TO LEAN OUT:

—Building muscle boosts your metabolism which helps you burn fat. In fact, muscle has MORE of an effect on your metabolism than even your eating does!  

— Building muscle the right (i.e. at higher intensity) way can help you burn more fat than cardio alone.  It’s such a misconception to women to only do “light weights and cardio” to try to lose fat or "tone up."   Though there’s no denying that cardio can help you lose weight, these efforts can actually help you lose muscle which will ultimately do you a disservice as you age by slowing down your metabolism!  Building muscle, called hypertrophy, is a necessary component of getting lean and staying lean.  You will love your CURVES MORE when you have more muscle. 
 

— For women, truly getting “BULKY” is nearly impossible without a very intentional process that includes diet modifications.  Some women do have slightly more testosterone, so they might be able to get certain body parts larger, but they’ll also have to eat a substantial amount of calories to do that too.   Most women don’t have the hormone structure (testosterone and growth hormone) that will help you truly “bulk out.”  
  

—The truth is that when you lift heavy weights, women do have more short-term inflammation which makes you “think” your muscles grew overnight, but the inflammation will subside and they’ll go right back down and may even have some less body fat around them!

—Leaning out IS a process of BUILDING and BURNING that takes  AWHILE and you’ll have to pay more attention to your diet.  I coach on a practice I learned from Metabolic Effect that’s called a “toggle” of Exercising More and Eating More to help you BUILD some muscle for 2-weeks in a row and then Exercising Less and Eating Less to help you BURN more fat for 1-week.  I toggle these 3-weeks throughout my STRONGher Fitness and Mobility Programming and app!

 

—You CAN strengthen a muscle without building the size!  This is what I coach in my PERIODIZED STRONGher Fitness program  The key differences is knowing how heavy of weight to lift (a % of your 1 Rep Max), the number of reps to lift, and the amount of time you spend resting in between each set.    These are my areas of expertise as a Certified Strength and Conditioning Specialist. 

So, if you too have realized you were believing some BAD ADVICE in regards to the value of strength training and fat burning, I encourage you to join us in the her Health Lounge where I will coach you through 26-weeks of this extended weight training programming to ensure the loveliest, leanest and strongest body you’ve ever had!   The h2L is available April 3!

her Health Lounge opens April 3!

The 26-week journey to a LIFETIME of health success starts on April 10!  The her Health Lounge will be open for limited members starting April 3!  To be the first to know, put your name on the list HERE.  You'll get a nice little discount too!   

Categories
Food & Nutrition

5 Nutrient Based Eating Recipes I’m Going Nuts On!

Mmmmm…..

 

 

You might think that because I am a certified nutritionist and creator of a nutrition program, called Nutrient Based Eating, that I must love cooking and recipe development. 

Well, my dear, you would be WRONG. ? 

I have so much respect for the food bloggers out there!  Truly, BLESS YOU!  I have created some recipe books and ideas before and I find the whole process (on that level) to be exhausting!  

So EATING….YES.  

RECIPES….not so much.  

But, I think this works out quite well as a nutrition coach because my clients now know that I am all about simple, delicious food that is NOT overly cumbersome to create.  Every once in awhile a detailed recipe is awesome, but unless it can last me for more than one meal, I usually will defer to the easier meal ideas.  

I like SIMPLE and QUICK meals that are BALANCED, HEALTHY, AND TASTY.  So that’s what I’m going go give you today with my….

TOP 5 (CURRENT) FAVORITE NBE RECIPES!

But first, a little 101 on the Nutrient Based Eating program so you understand the necessary components to make a meal truly #NBEapproved!

  1. Nutrient Based Eating is a LIFESTYLE-based approach to eating that takes you through the individual habit-formation steps toward holistic and balanced meals.   Meaning, these meals are ones that your family can eat too (or at least a modified version of it, with serving sizes varying).  
  2.  NBE has 5 Phases, the first of which, Phase 0, guides you through building up the “NBE Plate.”  These plates/recipes I will be showing you today are all under the “Phase 1” context, meaning that the habits are all already assumed.  If you were just starting out, this is not where I would start you, but eating this way would be where you would wind up after 1-6 habits are formed to automation. ??
  3. NBE components are as follows:  Water + Green Vegetable + Colored Vegetable (or low sugar fruit) + Starchy Carb (or high sugar fruit/sweets) + Protein + Fat.  You will (eventually) eat your meals about every 3-5 hours (once you get to that habit).  The serving sizes or portions of each food group are adjusted according to a plate graphic and hand measuring tools.    

 

SO, if this is enough information to at least allow you to understand the general framework, let’s get to the food shall we?


NBE Breakfast Tacos

Ingredients:

1 Whole Egg (Fat), 1/2 Cup Liquid Egg Whites (Protein), Kale or Spinach (Green Vegetable), Zucchini (Green Vegetable),  Red Pepper and Red Onion (Colored Vegetable), 1 Blue Corn Soft Taco Shell (Starchy Carb).  Served with fresh berries (colored veg/low sugar fruit).  

Directions: 

  1. Saute the kale, spinach, zucchini, sliced red pepper and onion on a hot skillet with light olive or avocado oil for 1-2 mins on medium heat. 
  2. Add in 1 whole egg and the liquid egg whites.  Cover with a lid to cook it “frittata” style.  You can also simply scramble them lightly.
  3. Heat up the corn tortilla in the microwave for 20 seconds.
  4. Once the eggs are cooked to your liking, put half of it in your corn tortilla shell and the other half on the plate to eat alone.  Add some fresh salsa (with no sugar added) if you like a little spice.
  5. I also enjoyed some fresh berries after for a fulfilling breakfast. 🙂

NBE Power Smoothie

Ingredients:

Handful of Spinach or Power Greens, Frozen (Green Vegetable)
1 Zucchini (Green Vegetable)
Frozen Berries (Colored Veg/Low Sugar Fruit)
1 Carrot (Colored Veg)
1/2 Frozen Banana (Starchy Carb/High Sugar Fruit)
Unsweetened Almond Milk (some fat)
Avocado (or coconut) (Fat)
Plant-Based Protein (or pasteurized egg whites) (Protein)
(Optional– chia seeds (fat), hemp seeds (protein), flax seeds (fat), cinnamon (n/a))

Directions:

Place all items in your blender and blend away!! You can add more or less liquid based on how thick you enjoy your smoothie. I own a blender for protein shakes so it can cope with lots of frozen fruits and tough foods however if your blender is a little more delicate, leave the fruit to defrost. Some blenders are fragile! Sometimes the frozen items can get stuck in your blender, to which I use the Vitamix wand to break it up.  You may need a wooden spoon or spatula.  



Taboule Turkey Salad

Ingredients:

Finely Chopped Parsley, flat leaf or curled (Green Vegetable/Herb)
Diced Cucumber (Cucumber)
Diced Tomatoes (Colored Vegetable)
Bulgar Wheat, or Quinoa if GF (Starchy Carb)
Lemon Olive Oil Dressing (Fat)
Smoked Turkey (Protein)

Directions:

  1.  Buy as much pre-made for you!  Lol.  I bought an organic sliced turkey breast instead of cooking my own.  I also bought a fast-cooking bulgur wheat (or quinoa) that I made a large batch of.  This entire salad keeps really well, so make it large and eat it throughout the week!
  2. Bulgur Wheat is made much like rice or quinoa. 1 Cup Bulguar to 2 Cups water.  Bring to a boil on stove top. Then reduce the heat and allow to simmer on low for ~15 mins until you can fluff with your fork. 
  3. Finely chop the parsley or use a food processor for even greater ease (minus the clean up!)
  4. Chop the tomatoes and cucumbers. 
  5. Mix 1/4 cup olive oil with fresh lemon juice and a pinch of salt.  
  6. Toss all ingredients together and top with some sliced turkey.  

Lettuce Wrap or Regular Tacos

Ingredients:

Butter Lettuce or Romaine Lettuce Hearts (Green Vegetables) for taco shells
Ground Turkey or Grass-fed Beef (Protein)
Red Bell Peppers & Onions (Colored Vegetable)
Portobello Mushrooms (Green/White Vegetable)
Refried Black Beans (Starchy Carb)
Sliced Avocado (Fat)

Directions:

  1. Cook the ground meat of choice all the way through stovetop on medium-high heat. 
  2. Saute lightly in olive oil the peppers, onions, and mushrooms.
  3. Cook the refried black beans (from a carton or can) in a saucepan or even the microwave!
  4. Slather the lettuce wrap with beans first, add on the meat and the veggies.  Top with the sliced avocado and even some salsa! 
  5. Enjoy!


Zoodle Pasta Primavera

Ingredients:

Butter Lettuce Cups or Romaine Lettuce Cups (Green Vegetable)
Sliced Peppers, Onions, Garlic, Portobello Mushrooms (Green/White Vegetables)
Red Peppers, Fresh Red Salsa (Colored Vegetables)
No Sugar Added Marinara (from a jar for me, but you can make homemade with crushed tomatoes) (Colored Vegetables)
Sliced or Ground Protein of Choice (Chicken, Turkey, Lean Grass-fed Beef, Grass-fed Bison) (Protein)
Olive Oil (fat)

Directions:

  1.  Cook the meat stovetop all the way through.
  2. Saute in olive oil the vegetables until the onion is translucent on medium heat.   (You can blend these or finely chop them if you live with family members who are more vegetable opposed).  
  3. Add the vegetables and marinara together in a saucepan on medium heat.  
  4. Spiralize or thinly slice 4-6 zucchinis for the “zoodles.”  For best results I microwave these on high for 2-3 mins to keep some “crispness” to the zucchini.  I find that boiled them leads to water retention and mushy noodles. 
  5. If anyone in your family is zucchini opposed, they can have regular noodles while you have zucchini (or another option which is spaghetti squash).  
     

 

Nutrient Based Eating eBook & eCourse for Sale!

If you are interested in learning more about the Nutrient Based Eating program that has led women to thriving lean bodies just one habit at a time, then this is YOUR week!  For a very limited time, I will be opening up this program for purchase outside of my normal coaching program!  

Cart OPEN on Wednesday, March 1 only until Friday, March 3!  But an early purchase opportunity (and discount) will be offered to my email subscribers on Tuesday, February 28!  To get on that early bird list, subscribe HERE.