#nutrition

Apr 21, 2018

What the heck SHOULD I eat?

Women ask questions about nutrition daily. The latest one was, “Are there any foods that you’d say we should never eat, that are totally off limits? ”Following the latest research on nutrition and following so many "diets' I gathered information from various professional sources to give you the answer below. These answers came from the picky eater and we agree wholeheartedly. When I counsel our clients we don’t advocate cutting out entire food groups or foods altogether

Dec 12, 2017

Tips to Avoid Holiday Weight Gain

To achieve and maintain a healthy weight, you need to make sustainable, healthy choices so frequently that they turn into habits. The sooner you get started, the better off you’ll be — and the less overwhelming those New Year’s resolutions will feel.The key here is not meeting the goal weight loss during the holidays, but rather making small, specific changes that can have a big impact over time. Try replacing soda with water at mealtimes, planning two healthy meals for the w

Dec 12, 2017

Healthy & Tasty! No-Bake Cookies with Shakeology

9 Recipes! Each makes 24 cookies. Follow the process outlined below to make each cookie variation: Combine ingredients; mix well with a spatula or clean hands. Roll mixture into twenty four balls, each about 1-inch in size. Flatten each slightly so that it is shaped like a traditional cookie. Refrigerate for at least one hour before serving. Order your Shakeology Flavor Sampler at www.shakeology.com/suzimckee Ingredients 1 cup all-natural almond butter 1 tsp . pure almond ext

Nov 6, 2017

Breakfast for Dinner!

My family loves breakfast for dinner. It's the best comfort food! This recipe is at the top of our list, and you can customize it a thousand different ways. Sweet Potato (and Everything else) Hash INGREDIENTS 2 tbsp. avocado oil or coconut oil, (or reserved bacon grease!) 2 large sweet potatoes, diced small ½ cup onions, diced 1 can black beans, drained and rinsed 2 garlic cloves, minced 1 cup mushrooms, diced 2 cups spinach or kale, chopped 6 strips uncured bacon ¼ tsp. Hima

Oct 18, 2017

The Big "M"

Menopause. At LiveWellFit the majority of our clients are over age 45. We get tons of questions about how to deal with the symptoms of menopause and peri-menopause, and the best advice is always "eat clean and stay hydrated, get adequate sleep, reduce stress, move your body". While it's always best to talk to your healthcare provider first, we've compiled a list of some of the best advice and tips for those going through THE CHANGE. Perimenopause is a transition time “around

Aug 23, 2017

What's the "right size"?

Model thin... that's what women THINK they're supposed to be. It's what social media is telling us. With Photoshop and filters, women tend to be sure the post looks "just right " before posting their picture. They feel like they must look a certain way to be beautiful. This leads to crash dieting, which leads to weight loss with returning weight gain cycles. Many women fall for the 500 calorie a day diet, juice cleans, or pills to "curb" their appetite; but these are usually

Aug 17, 2017

When's the last time you felt good?

Some women seem to have this impression that healthy, fit people do what they do because they have some special gene that enjoys sweat, pain, and exercising, sometimes to the point of exhaustion. “I know you LOVE to do that but not me” women say, “I just don’t have that in me.” The truth is women who live a healthy and fit lifestyle were rarely born into it. They learned to first try it ... one step at a time ... until gradually each “do” decision became more valuable than th

Feb 3, 2017

What's the best "diet" for women?

Last year, Americans bought more than $10 billion worth of gluten-free products. Are you among those jumping on this trend for weight loss? If so, what does that mean for you? Here we explore this and three other trends, so you can see how they impact active adults. Thanks to AFAA for this basic breakdown. The Diet Clean Eating The Basics: Followers eat more natural, whole, or raw foods, and avoid refined or processed foods. (They may also favor organic, non-GMO, and sustain

Jan 28, 2017

Grab & Go Nutrition in Amarillo Magazine

Check out this article about how LiveWellFit began and Suzi McKee's favorite grab and goes for healthy breakfasts, snacks and overnight oatmeal in Amarillo Magazine! Great meal prep tips. Click the link below! http://www.amarillomagonline.com/article/1368 #recipes #mealprep #nutrition #overnightoatmeal #chickensalad #womensgym #personaltrainerforwomen

Jan 27, 2017

How to Make Meal Prep a Breeze

Here’s how to make all of this in 90 minutes or less: 1. Preheat oven to 375° F. Spray two baking sheets with nonstick spray. 2. Cut 1 head of cauliflower into florets (about 3 cups). Toss in a bowl with 2 tsp. olive oil to coat. Cut the spaghetti squash in half, rub the flesh of each half with 1 tsp. olive oil. Cut 1 red pepper in half and remove the seeds; set the other half aside. 3. Place cauliflower florets and 1 red pepper half on a baking sheet. Place the spaghetti squ

Jan 27, 2017

LWF Chicken Salad

One roasted chicken, de-boned with skin removed 4 organic eggs, boiled 2 cups celery, chopped ½ cup purple onion, diced ½ cup Bubbies kosher dill relish ½ teaspoon turmeric ½ teaspoon Himalayan sea salt ½ teaspoon pepper ½ cup safflower mayonnaise ¼ teaspoon paprika Combine all ingredients in large bowl. Stir to combine. Sprinkle top with paprika. Serve with carrot slices and celery sticks or spread on gluten-free toasted bread. Makes 6 to 8 servings #recipes #nutri

Jan 27, 2017

LWF Nut-Butter Protein Snacks

2 cups fresh ground almond butter (may also use sunflower seed butter or cashew butter) 1 cup organic pumpkin seeds 1 cup hemp seeds 1 cup sunflower seeds ½ cup chia seeds ½ cup Lilly’s sugar-free dark chocolate chips 1 cup organic honey 1 cup goji berries Organic coconut oil spray Parchment paper Combine all ingredients in large bowl. Using a ¼-cup measure sprayed with coconut oil, shape into round balls. Store in airtight container lined with parchment paper. Makes

Jan 6, 2017

SUGAR! How much do you eat?

Play this SUGAR accountability game to see if you KNOW how much YOU are eating http://www.healthyfoodamerica.org/sugar_calculator What do you truly know about SUGAR? This wil open your eyes!!! http://www.foodnavigator-usa.com/Regulation/FDA-issues-draft-guidance-on-Nutrition-Facts-added-sugar?utm_source=AddThis_twitter&utm_medium=twitter&utm_campaign=SocialMedia#.WG6h658gHzs.twitter #sugar #nutrition #2bmindset #sugaraddiction #beatsugaraddiction #sugarinyogurt

Jan 5, 2017

3 Tips to Losing and Keeping Weight Off

1. DRINK enough water! What is water-induced thermogenesis and how does it impact weight loss? In a nutshell, if we do not give our bodies sufficient hydration the body will not work properly. Did you know that when you drink at least 17 ounces of water, your body actually HEATS UP (think metabolism)? Drinking 2 liters of water daily actually helps your body burn up to 95 EXTRA calories per day. This could aide in fat loss. BE sure to drink good quality water that does not

Nov 10, 2016

LWF Overnight Oatmeal

6 (12-ounce) Mason jars 3 cups gluten-free rolled oats 6 teaspoons ground organic flaxseeds 3 teaspoons chia seeds 3 teaspoons hemp seeds 1 can full-fat organic coconut milk 6 cups Silk almond milk 3 cups fresh blackberries 3 cups diced strawberries 3 cups blueberries Contents of can of coconut milk will be separated; stir in large pitcher until well blended. Add almond milk and combine with whisk. Place ingredients in each jar: ½ cup gluten-free oats, ½ teaspoon c

Apr 15, 2016

How to Roast A Chicken and Make Bone Broth too!

In my nutrition coaching sessions and classes, I find the most women want to know an easy but delicious way to roast a chicken. Then, use the bones to make bone broth (so great for your digestive system, gut health and immune system) from the roasted chicken. Here is the easiest and most delicious recipe I have found and make at least twice a month. I cook 2 chickens to save time and make yummy chicken salad with one chicken, then chicken wraps or top on salads with the other

Oct 14, 2015

Cauliflower as pizza crust!

I stumbled upon this delicious crust recipe for my gluten free clients. Once I made it, I decided I would make my pizzas this way from now on!! Added spinach, grilled chicken and tomato sauce.. yummo!! Ingredients: 2 Cups Grated Cauliflower (using a hand-held cheese grater or your food processor. Cauliflower should be ‘rice-like’ texture) 1/4 Cup Egg Whites 1 Cup Low Fat Cheese (Mozzarella, Feta or the best option for a low-fat/higher protein pizza use 1% Cottage Cheese – dra

May 16, 2015

Why Use that Pink Salt?

We give recommendations on ways to make your body work more efficiently and have more energy. By making simle changes, you can get that done easier. One thing we recommend to our gals is to switch from white salt to Himalayan pink salt ! It has wonderful minerals! Why Pink? The many hues of pink, red and white are an indication of this salt's rich and varying mineral and energy-rich iron content. Benefits In the same manner that vitamins and minerals are perfectly packaged i

Nov 24, 2014

Sweet Potato NACHOS

One of my 60 day challenge gals sent me this recipe to try ~ I LOVE homemade sweet potato chips~ these will be a hit with the family and will all gone quickly! Put these on your list for the holidays for your family.. they will never know they are healthy! Loaded Sweet Potato Nachos Yield: Serves 4-6 Prep Time: 10 minutes Cook Time: 35 minutes Total Time: 45 minutes Loaded Sweet Potato Nachos are the perfect game day snack! Load them up with your favorite nacho toppings! I

Aug 28, 2014

What? I GAINED weight while exercising? Why??

You've been exercising for a two months now, and while you "know' that the scales do not reflect your level of heath or indicate that you have changed your body fat %, you just HAD to get on those scales..So you got on, and you have GAINED? what is happening?? Right off the bat, it’s important to note that this doesn’t happen to everyone, so this isn’t a preemptive excuse not to exercise! However, if you do happen to gain a few pounds when starting a new program, odds are th

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