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16 Nov 2023
Layered Ground Beef and Potato Casserole (Balanced Supportive Meal)

This is a great balanced supportive casserole (Lean protein, non processed starchy carb, and fibrous carb) Ingredients and substitutes Meat– today I am using beef. I have tried it with lamb and turkey as well. Since you can cook the meat ahead, any mincemeat will work, even chicken !! Potatoes– I use red Russet potatoes. I think they are perfect for baking. They do hold their shape well, so they make fantastic layers. Spices– Here I am using cumin, cinnamon, and paprika which are very traditional middle eastern flavors. You can use more or less to suit your taste. If you do not have these on hand use any premix middle eastern spice mix. One ....
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19 Jun 2023
Is Spa Water A Healthy Alternative To Soda Or Juice?

So I got a cooling post for ya! You know that sugar sodas are not good for you and can add to your waistline with every sip...and yet you still drink it. Diet sodas are not much better (some say even worse.) But I understand that plain water gets boring - especially when you're having a party or gathering. Use the recipes for "Spa Water" below and quickly turn plain water into an exciting and refreshing treat without added sugar or chemicals: Cool off...get hydrated and get lean and healthy! Citrus: Slice an orange, lemon, and lime into a large pitcher of water. Add ice, allow to chill for 1 hour before serving. Raspberry Lime: Slice a lime into a large pitcher ....
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23 May 2023
Are You Eating Enough To Lose Weight?

Want to lose weight? Not losing weight? Then keep reading… D id you ever think you might not be eating enough? I am amazed how many assessments I do and I determine someone is trying to lose fat and eating somewhere between 800-1200 calories per day. They think this is plenty however it's usually way below what their body needs just to function at rest. This means metabolism, thyroid, liver, kidneys, etc are not going to function consistently and properly if your eating 800-1200 calories per day. If you are exercising daily you will need even more calories to function! If you are not getting the minimum amount of calories your body needs ....
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18 Mar 2023
Too Tired To Workout?

After a long day at work…….. Or a long day of taking care of the kids…… We have all said this before: “I’m too tired to work out” Can you be too tired to workout? Yes and no…….if your sleep deprived yes..if your just tired from a long day no…. Exercise will actually increase your metabolism and your body temperature..this will lead to a increase in energy and alertness. I have never heard anyone after a great workout say…”Why did I do that?” But I have heard plenty of people say: “I’m too tired to workout” “If you’re too tired to workout then ....
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6 Mar 2023
Everything In Moderation?

You hear or say this statement very often "Everything In Moderation" However, what does that really mean? For most it seems to means eating, drinking or doing what they want when they want it and to not deprive themselves of anything. The problem with this blanket statement is that it has no structured rules. Also, how much is too much and and what are you hoping to accomplish by living your life by having everything in moderation? First ask yourself what is your definition of "in moderation"? If you use this statement as your excuse to make bad choices daily or more than a couple times per week. I regret to tell you the results you seek will be ....
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26 Jan 2023
Helpful Ideas to avoid food temptation

~~Conversation I have very often with newer clients: Me: How is the nutrition plan going for you? Client: Uhh ok. Me: What's the biggest problem or concern? Client: still having a hard time with snacking. Chips, cookies, ice cream etc. Me: Where are these foods coming from? are you buying them? Client: Yes, because my kids or husband want them. (Or they or relatives and friends are bringing them in the house) or yes my client really still wants them. **I see this far too often. Trying to follow a structured nutrition plan when there are foods in front of you daily that your trying to avoid is extremely difficult. Most of the time the temptation to have these ....
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9 Oct 2022
Should You Eat After 6pm?

Uh oh. I'm eating after 6pm. You know what that means this meal will all be stored as fat. Actually, no. A healthy balanced supportive meal will all be used for fuel and recovery and not stored as fat. There is no magical time to stop eating especially if you have not had enough calories for the day. If you have not eaten above your BMR for the day then stop eating at some random time (6pm) can actually cause you to lose muscle, slow down your metabolism, and store more fat. Not to mention a high thermic and nutritionally balanced macronutrient meal will allow my body to burn calories while it's being digested for the next few hours. Wow! Some how ....
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27 Sep 2022
Real Results Nutrition- Super Simple Granola

-Super Simple Granola- Dry Ingredients- 3 cups rolled oats 1 cup raw almonds, chopped Wet Ingredients- 1/2 cup raw honey 2 teaspoons melted coconut oil 1 tablespoon cinnamon 1 teaspoon vanilla extract Instructions -Preheat oven to 350 degrees. Mix dry ingredients in a glass baking dish and toast them in the preheated oven for 10-15 minutes, stirring occasionally. While the oats are toasting, combine the wet ingredients. After the oats are toasted (they should be very aromatic), drizzle the honey mixture over the oats. Stir until well combined. On a baking sheet lined with wax paper form a single layer of the oat mixture. Place the baking sheet back in the oven and turn the over ....
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21 Sep 2022
I'm Looking For A Personal Trainer.....

With over 20 years under my belt as a fitness and nutrition coach and personal trainer I continue to see a similar pattern with the average (usually male) gym personal trainer. The average gym trainer is into bodybuilding so they assume every person who wants to lose weight and get in better shape should be trained like a bodybuilder. For example: really heavy weight, lower reps, a body part a day or body part split lifting routine, long cardio sessions, excessive protein consumption, pre workout drinks etc etc . Yet, ask the average gym goer or individual who seeks out a trainer if they really want to be or look like a bodybuilder and I'm willing to bet they say no. 99% of my ....
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14 Sep 2022
Real Results Nutrition- 10-minute OATMEAL RAISIN PROTEIN COOKIES

Real Results Nutrition- 10-minute OATMEAL RAISIN PROTEIN COOKIES Ingredients: 3/4 cup oats 1/4 cup coconut flour 3/4 cup vanilla protein powder (casein) 1 TB cinnamon Pinch of sea salt 1 packet stevia (or your favorite sweetener) 1/3 cup organic unsweetened applesauce 3 egg whites (or one large/jumbo whole egg) 1 tsp. vanilla extract 1/4 cup raisins 2 TB organic crunchy peanut butter, softened Water (depending upon the protein powder used, you might need to add some water if the dough is too crumbly) How to Prepare: 1. Preheat oven to 375 degrees. 2. Coat a cookie sheet with non-stick cooking spray and set aside. 3. In a mixing bowl, combine applesauce, egg ....
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Layered Ground Beef and Potato Casserole (Balanced Supportive Meal)

Is Spa Water A Healthy Alternative To Soda Or Juice?

Are You Eating Enough To Lose Weight?

Too Tired To Workout?

Everything In Moderation?

Helpful Ideas to avoid food temptation

Should You Eat After 6pm?

Real Results Nutrition- Super Simple Granola

I'm Looking For A Personal Trainer.....

Real Results Nutrition- 10-minute OATMEAL RAISIN PROTEIN COOKIES

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Pat

Jan & Terry

Request Information Now!