6 Meals That Are Quick To Make And Healthy To Eat

Eating healthy doesn’t have to be difficult or time consuming.  Most of my personal meals I bulk prep them for about 6 meals each and the total prep for meal is about 15-30 minutes and I have lunch for 6 days!  Here are 6 Recipes, you can find more on my @SnackLikeLetler Instagram!  Also on my Snack Like Letler E-Book!

    1. •Ingredients: 2/3c Italian Couscous, 1 Quinoa Burger, 1 Mushroom, 1/4 Orange Bell Pepper, 1/4 Tomato, Parsley, Herbs de Provence, Bay Leaves, Salt, Garlic Seasoning, Cayenne Seasoning, Avocado Oil
      •Directions:
      1. Put Couscous into a pot, add Parsley, Herbs de provence, Bay Leaves, and salt to taste. Add 1.5c water and boilScreen Shot 2017-10-19 at 11.39.27 AM

2. While couscous is boiling turn oven to 350 degrees and bake quinoa burger for 10 min
3. In a separate pan sauté Bell Pepper, Mushroom, and tomato in avocado oil. Season with garlic and cayenne
4. Once couscous is ready mix in sautéed veggies
5. After veggies have been mixed in, break a part the quinoa burger and mix it into the couscous
6. Enjoy!!! This was my pre-workout meal

3. •Ingredients: 1 Salmon Fillet, 1c Quinoa & Brown Rice, 1/2 Tomato, 1/2 onion, Cayenne Seasoning, Garlic Seasoning, Cumin Seasoning, Salt, 1/2 TBSP Sesame Seeds
•Directions:
1. Pour 1/2c of Brown Rice & Quinoa into pot & add salt to taste before adding water and boilingScreen Shot 2017-10-19 at 11.42.58 AM2. Dice onion & tomato.
3. Season vegetables with cayenne & garlic
4. When brown rice & quinoa is ready mix in vegetables and pour in sesame seeds
5. Pre-heat oven to 350 degrees F
6. Season salmon with garlic, cayenne, & cumin
7. Cook in over 12 minutes
8. Serve with 1 Haas Avocado

4. •Ingredients: 2oz of Dry Edamame Pasta, 1/4 tomato, 1/4 onion, 1/4 orange bell pepper, 2/3c Broccoli, Cilantro to taste, salt to taste, Italian seasoning to taste, 4 Mushrooms, 1/2 Haas Avocado, lemon juicescreen-shot-2017-10-19-at-11-45-08-am.png•Directions:
1. Put Broccoli & Pasta to Boil add salt to taste
2. Dice tomato, onion, bell pepper, mushrooms and sauté in avocado or coconut oil
3. Season vegetables with italian seasoning, cilantro and lemon juice
4. Once the Pasta and Broccoli are ready, pour out the water and combine the vegetables
5. Serve with a side of 1/2 Haas Avocado

5.•Ingredients: 1/2 DicedTomato, 1/8 Diced Onion Onion, Cilantro to Taste, 1 Packet Lemon Pepper Tuna, 1/2 Squeezed Lemon, 1 Haas Avocado, 1/2 tbsp olive oil
•Directions:
1. Gut the avocado
2. Place all ingredients into a bowl
3. Mash & Mix
4.Stuff Avocados

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6.•Ingredients: 1/2 packet of Trader Joes Portobello Mushroom Ravioli, 2 TBSP Pesto Sauce, 1/2 tomato, 1/2 onion, 1/2c spinach, 1/2 TBSP Avocado Oil, 1/2 Haas Avocado •Directions:
1. Pour 1/2 TBSP avocado oil into pan
2. Add diced onion & tomatoes. Sauté
3. Add Ravioli & Mix
4. Add 2 TBSP Pesto Pasta
5. Mix Together
6. Add Spinach and continue to mix until spinach has mixed in well
7. Serve with 1/2 Haas Avocado

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Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

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Get LetlerFit the Personalized Way

With the launch of the NEW LetlerFit.com I now officially publicly advertise my customized online training.

If you read yesterday’s blog post you know that I touched on the major differences between my e-book guides and personal training.

If you can check off any of the following I definitely recommend my online personal training:

  • Have any mobility limitations from past or current injuries
  • Have any diagnosed medical condition
  • Have specific goals
  • Want a training program that is 100% customized for your body and fitness level (everyone is different!)
  • want guidance and accountability

All of my clients begin with my online Needs Analysis (i’ll be touching up on this tomorrow).  What may differ between one client and the next are the different packages available:

  • Just the program:  This is for someone who has a good idea about how to perform the exercises and wants a program to cater to them and any specific goals or needs, but also does not want the coaching or accountability
  • Weekly Check Ins:  Your program will come with a 60 minute weekly check in to go over any questions, video critiques of you performing your exercises, etc.
  • Unlimited Coaching:  This is for the person that wants full access to me during the month of training to ask questions, record and send videos to, while still getting a personalized program

Are you ready to get LetlerFit? Fill out my Questionnaire and I will get back to you ASAP

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

5 Bizarre Sounding Fitness Facts That Are Actually True

  1. Want to fit into a smaller pant size? Lift heavier weight.  If you are overweight, shift your focus to gaining muscle and losing fat by spending more time with dumbbells and barbless and a little less time on the elliptical.  Muscle takes up less space than fat, but is more dense than fat so weight loss may not always reflect on the scale, but yes on the pant sizes!
  2. Want to lose weight? Eat More:  Consuming 1200 calories in donuts and empty calories will yield different results compared to 1400 calories rich in whole food, fruits, and vegetables.  (hint: you will lose more consuming 1400 calories in whole foods)
  3. Want to lose the bloat?  Drink more water!  You’d think that more water would mean more water weight.  But not always!  Water can stimulate the release of excess water retention and can also help alleviate any bloating by helping your body actually use the restroom (water stimulates bowel movement).
  4. Exercise if you are tired:  If you are exhausted it may be a good idea to bring down intensity, but it is still important as exercise energizes.
  5. Not drinking diet soda will help you lose weight:  Research has actually shown that individuals who consume diet soda end up eating more calories daily!  Swap your diet sodas, regular sodas, and sugar filled juices for water

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

6 Tips For Staying Healthy Through The Winter Holidays

Today is October 2nd which means WE HAVE OFFICIALLY ENTERED THE HOLIDAY SEASON!!!!! We are 4 holidays away from 2018!  Can you believe it?! The last quarter of the year is here!  While that is exciting we all know the holidays typically means more food and unwanted pounds.  Here are 6 tips to not totally kill your year’s worth of hard work.

  1. Halloween:  Choose between the candy or the alcohol, but definitely not both.  Choose your balance, I know I’m choosing the candy because it’s really the only time of the year I bring chocolate into my household.
  2. Thanksgiving:  Personally, not my favorite holiday as a vegetarian and someone who’s not into pies.  However, if you love both I recommend choosing between seconds or dessert.  Have your dinner plate with a little bit of everything and if you aren’t feeling the desserts enjoy a smaller second plate, but if you want the dessert swap your seconds for the pie!
  3. Christmas:  In my opinion this one is BY FAR the most difficult holiday because you do not just only have Christmas Eve and Christmas Day, but you have all of the ugly sweater parties, office parties, and cookie exchange parties to worry about too!  For all of the events leading up the Christmas try to eat something healthy before hands so you’re less prone to over indulging.
  4. Christmas Day:  Avoid the appetizers and enjoy dinner and dessert!
  5. Christmas:  Make sure santa only eats half the cookies and minimal milk…or if you have a cat..make santa give the milk to your cat!
  6. No need to be a holiday scrooge and be the only one munching on kale at all of the events.  Just be mindful of what you eat, do not skip the workouts, and enjoy the holidays with your family!  They only come once a year!

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

5 Simple Ways To Cut Out Junk Food

Like I’ve said in so many of my previous posts, I never like to take extreme sides as I’m an advocate for balance.  Junk food is something we need to cut down on, but don’t need to completely cut out.  Here are 5 simple way to cut out junk food that work for me and many of my clients.

  1. Do not buy junk foods at the grocery store.  Keep good food in the fridge and you only eat good food.
  2. Do not buy sodas, juices, etc.  at the grocery store.  We do not want to drink our calories while we are at home.  Replace those beverages with water!
  3. When you are eating out, choose between eating your calories or drinking your calories, but not both.  Doing this helps you to cut back on total empty calories consumes.
  4. Limit how many times you purchase a meal on the road or at a restaurant to 2x a week max
  5. MEAL PREP:  It doesn’t have to be complicated!  Most o my meal prepping for the week takes 60 minutes to do on a Sunday.  Not only does it save you money, but you are controlling what goes into your food.

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

8 Things That You Should Be Teaching Your Children About Nutrition

While I do not currently have kids, I work with a lot of parents and I observe a lot of parents and what they teach their children about nutrition.  Before I begin, I get a lot of heat from people whenever I opine about pregnancy, infant nutrition, adolescent health and fitness.  The same way your male Dr. does not need to know what it feels like to be pregnant in order to help guide you through a healthy pregnancy, an exercise physiologist with an extensive back ground in academic nutrition (not jo shmo nutrition blogs) can help you establish healthy habits for you and your family.  There are 2 critical periods for when children establish the number and size of the adipocyte tissue (aka our fat tissue) in infancy and in adolescence.  The goal as a parent should be to do your best to keep the fat cell size to as small as possible and fat cell number to as little as possible. Here are 8 things parents should be doing in order to help set their children up for health success!  These are not my opinion, they are all backed by the sciences.

  1. In infancy, stick to infant ONLY foods!  No need to sneak an infant soda, friend food, lasagna, or processed sugar before 12 months!  While it may seem like they can handle it, inside their body react adversely
  2. In infancy, if you’re a parent who gives your baby anything that is not labeled for infants because you want to or that’s “how you grew up” (only science is now realizing the way you grew up has lead to a ridiculously obese population), please do NOT give your baby anything that has honey or corn syrup in it.  I see it all of the time and a little piece of my soul dies because you are potentially exposing your baby to something called botulism.  Botulism is a death sentence, if they contract it from honey or any food that has corn syrup because their organism cannot fight it off.
  3. Go as long as you can (goal 12 months) if you are able to breast feed.  Make the sacrifice because the immunological, health, cognitive, you name it benefits far surpass the benefits of formula.  Understand that formula is a first world commodity. In 3rd world countries it’s either you breast feed or the baby unfortunately passes.  Formula is meant to keep your baby nourished enough to where infant death is not an issue in case breast feeding does not happen.
  4. Moving away from infancy and into childhood, one of the biggest mistakes parents make, especially those in the hispanic community (It’s the anthropological studies saying it, not me!) is impose the “clear your plate” mentality.  We have something in our brains called the hypothalamus and it lets us know when we are hungry and when we are full.  The beautiful thing about children (and babies too) is that they have not fried it the way most adults do.  Meaning, their brain still tells them when they should stop eating before they get to a place of over eating.  The clear your plate mentality breeds obesity.  If your child doesn’t want to eat anymore, don’t force them to eat twice as much as they want.  Trust me, they won’t die of starvation.
  5. Don’t make dessert something they can have only if they eat their vegetables.  Find a way to make them enjoy their veggies without bribing them.  If they eat their veggies every day that would mean they get dessert everyday.
  6. Which, brings me to my next point, junk foods, processed sugars, fried foods, sodas, etc. are not foods we should keep at our children’s reach all of the time.  They do not know what nutrient density is, they only know that those foods taste yummier so without realizing it you are allowing them to build poor habits when you aren’t around.  In my house we bring ZERO of the aforementioned and I plan to keep it that way when we have kids.  We do this so that when we go out, it’s OKAY to have a fried shrimp or lava cake because it’s something that we do not eat every day at our home.
  7. This leads me to point number seven.  Teach kids about balance!  I’m not by any means saying forever forbid your kids from eating junk food.  What I am saying is make junk food 15-20% of their overall diet.  Fill the rest with a plethora of fruits, vegetables, whole grains, non-antiobiotic/steroid packed protein sources, nuts, seeds, and legumes.  Growing up chips and sodas were something my mom would save for when friends came over, the few times we went out to eat, or for the holidays.  I personally, love this approach because what do all of those events have in common?  They happen in a minority, meaning the majority of the time you are nourishing your child.
  8. Try to pack your child’s lunch.  It’s a great way of controlling what goes in to fuel their bodies and NEVER let them skip breakfast!  Myplate.gov has killer tools and articles to help you choose healthy lunches.  These plates also from mygov are GREAT to help YOU as a parent portion out each food group while teaching them at the same time what their plate should look like.
  9. Bonus:  Try to teach them how to make healthy choices and why it’s important.  If you are clueless, find a health professional who CAN!  When you understand why something needs to be done it’s easier to do it.

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

7 Fruits That Make A Delicious Sweet Treat

Have you every wandered why some fruits are sweeter than others?  The sweetest fruits have what we call a higher glycemic index.  When we are craving the sorbets or cookies, these are the fruits that will most likely quench the sweet tooth in a healthier way.  Here are my 7 favorite sweet tooth quenchers.

  1. Dates
  2. Watermelon
  3. Pineapple
  4. Banana
  5. Kiwi
  6. Grapes
  7. Oranges–Freshly Squeezed is my personal favorite way

Next time you have that tutti fruity craving I challenge you to have a higher glycemic fruit instead!

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.