Healthy, Easy, Personalized Meal Plans Done-for-you

Healthy, Easy, Personalized Meal Plans Done-for-you

Today I couldn’t believe it when I looked at the calendar and realized my kids go back to school in 3 weeks!  Sadly (if you go by school schedules) the summer is almost over. 

How do you feel about that news?  How is your summer going?  Are you staying on track with your eating plans and exercise?  I know it can be hard when you feel pulled in different directions AND it’s so hot you don’t even want to turn on your oven.

The reason I’m bringing this up is I don’t want you to have regrets in the fall. Come September, I hear it all the time, “I wish I would have done better on my vacation.  I wish I had taken the time to meal prep.  Now I feel like I’m starting all over.” 

The good news is it doesn’t have to be that way!  You CAN stay on track this summer without working too hard.  When September comes you can seamlessly transition into the holiday season without “starting over” or “getting back on track.”  I want to tell you how. 

I have a menu service that is different than any other because this menu is not generic. Let me tell you how it works:

  1. I create a meal plan for you based on your health goals and enter it into EatLove.
  2. I personalize your plan taking into account food allergies, health conditions, and how many people you want to cook for.
  3. The system finds meals that match your meal plan’s criteria.
  4. You get an email invitation to log on and view your meal plan. You’ll see breakfast, lunch, dinner, and snacks that fit into your meal plan and support you in your health goals. 
  5. You schedule your meal plan, print your grocery list, and head to the store.  You’ll have thousands of recipes at your fingertips that meet your unique nutrition needs. 

Having a plan is the key to having not only a fun summer, but a successful summer.  Click on this link and let’s get you started with your meal plan for approximately $10 per month until the end of 2019.  The regular cost is $30 per month, but I’m going to give it to you for one payment of $49 TOTAL until December 31, 2019.  I want you to end this year feeling better than you ever have.  You’ll save more than 66%!

Click here to get your very own personalized meal plan.  As soon as you do, I will contact you via email to get you set up for success. 

Tip for Eating Out While Dieting

Tip for Eating Out While Dieting

Do you feel like it’s impossible to eat out and still stick to your diet? I know many of my clients do.  (And remember when I say DIET, I don’t mean some crazy, fad diet.  I’m just referring to the way you eat.)

I’m going to share a simple trick with you for staying on track while eating out.  Because after all, who doesn’t like to eat out?  Especially during the summer!

In your mind, divide your plate in half.  Order a meal where half of your plate is fruit or vegetables.  Then imagine a quarter of your plate.  Order meat or protein that will fill a quarter of your plate. Last, imagine the 4th quarter of your plate and order a starch (bread, tortilla, pasta, rice, potato, etc.) that will fill the remaining quarter of your plate. 

Obviously, most restaurant meals will not naturally fit this plate.  Just do your best to tweak your meal into this plate idea by sharing a meal or taking some home for the next day.

If you need more ideas for staying on track, join me at my next Master’s Group class.  You can attend your first month for free. Send me an email to be put on the invite list @ kelli.worley@intentionaleating.net.

Please share: What’s your favorite meal when eating out?

Is citric acid bad for you?

Is citric acid bad for you?

The other day someone asked me about Citric Acid and if it is harmful.  She is trying to eliminate harmful foods from her and her family’s diet.  In just a few short paragraphs, I will answer that for her and you.

Citric acid is weak tricarboxylic acid found in citrus fruits.  The highest food sources are lemons and limes.  Although you won’t find citric acid listed in any database or calorie counting app, citrus fruits have been tested in labs to determine amounts. 

You can find citric acid added to foods as a preservative.  It has a sour and acidic taste.  It is commonly used when canning tomatoes and in products that you add to fresh fruit to prevent it from turning brown.  I have some in my cupboard for science experiments and home-made bath bombs!

Citric acid is perfectly safe.  Your body breaks it down and excretes it through your urine.  In fact, it may even be helpful in preventing calcium oxalate kidney stones.  Studies show that citric acid can prevent the stones from forming.  Studies are mixed on whether drinking lemon or lime juice can treat current kidney stones.  But if stones are a concern for you, it certainly won’t hurt.

Bottom-line, there is no need to worry about citric acid in your food.  There are more important things to think about…like what’s for dinner?

Please share: are there any food additives that you are concerned about and you want me write a blog post about?

How to Get Motivated to Lose Weight

How to Get Motivated to Lose Weight

One of the quotes I love to share with my clients is:

“A journey of a thousand miles begins with a single step.”

No matter what kind of goal you have: financial, health, dream vacation, etc., it begins with a single step.  A baby step, as I like to call it.  It’s easy to get overwhelmed when we look at the big picture: pay off the car, lose 100 lbs, or go on a cruise.  I’ve noticed for some people it seems so daunting that they don’t even try.  That’s when it’s time to break it down into manageable steps.

First, take out a big sheet of clean, white paper (or your favorite color) and jot down all the steps you need to take to reach your goal.  Second, choose the very first step that must be done.  Third, do it!  The first step doesn’t have to be big.  The best part of taking a step is that you are moving towards your goal, which helps build your confidence. Then the next day, take another step, and the next day another one, and another one until you’ve done it!

You’ll find as you take baby steps day after day, your confidence will improve, your overwhelm will decrease, and you will feel better.

Please share: what baby step are you going to take today?  Comment below or on my Facebook page.

Are you burned out? There’s an App for that.

I know you’ve felt it before…you dread getting up in the morning and dragging through one more day.  Burn out is real.  And it can take a toll on your health: it is associated with heart disease, insomnia, obesity, and anxiety.  Can you relate?  If so, check out this infographic from Happify. 

Click here to see the infographic from Happify: Experiencing burnout? Here’s how to recover

If you recognize any of the symptoms of burnout listed on the graphic, I encourage you to download the Happify app. It’s a great tool to improving your mental health—which then trickles down to physical health.   And then, talk to me.  Let’s figure out how we can change your diet and exercise routine to alleviate any symptoms you are experiencing.

Please share, what are the signals and signs when you are feeling burnout?