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.

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.

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.

6 Tips For Making Your Shopping Trips Healthier

The grocery store is one of my favorite places, so many fresh produce and beautiful colors.  But it’s also one of the most complicated places for someone who is brand new to their journey.  Here are 6 tips for making your shopping trips healthier:

  1. Never go on an empty stomach:  We’ve all been there, but have you noticed that you spend more and put more junk into your cart when you go hungry?  Make it a point to have a meal before you head out to avoid over spending and overindulging.
  2. Read the Labels:  And by label I don’t mean the front of the package with all of the sneaky labels.  I mean the ingredients and nutrient content.
  3. Avoid the aisles:  Not all of the aisles, but most!   Why?  Your groceries should be 90% fresh produce, the aisles are ridded with boxed foods and junk.  You want the majority of your diet to be fresh WHOLE foods that rot relatively quickly.
  4. Start with produce:  When you begin to fill up your cart with whole foods, by the time you get to the grains and aisles, you already see a full cart and mentally think you’re almost done.
  5. Make a List:  Make a list of everything you need to buy!  It cuts time, cost, and random stowaways from making it to the cart.
  6. Go with a water bottle.  If by some reason you start to feel hungry, sipping on water can keep the hunger at bay and avoid those crazy items making it into your cart.

 

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.

4 Diet Tips To Help You Stick With It Till The End

Tip #1: Get the word Diet out of your vocabulary.  Diets do not work, they are temporary and teach you nothing but restriction and misery.

Tip #2: Replace the word diet with LIFESTYLE change.  Healthy eating is for life.  It is not for 5 days so you can look good to impress your ex-boyfriend, or one month crash diet to fit in your halloween costume.  It’s for LIFE so that you not only reach your goals when you’re young, but so you aren’t miserable and prescription medicine filled when you’re older.

Tip #3:  No need for starting a healthy lifestyle cold turkey.  Love soda and fried foods and eat them on a daily/weekly basis.  Make your first goal to go 2 weeks without soda.  Then, once you reach that made your goal to go another 2 weeks without soda and 2 weeks without fried foods.  Start with baby changes…they go along way and you are more likely to keep those habits.

Tip #4:  Healthy food doesn’t have to taste bad or be complicated!  Find foods you love and get creative!  I have an entire instagram page dedicated to simple and quick recipes! click here to follow

Need a lifestyle coach?  I would LOVE to help you!  For my coaching click here

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.