Eat Pretty: A Book Review

I just got done reading this book by Jolene Hart, entitled Eat Pretty.  I definitely give this one an A in the category of educating those who have no formal education in nutrition.

We are always taught that choosing healthy foods leads to weight loss and overall a more “attractive” physique.  Some people are lucky enough to get taught that good nutrition helps prevent or control diseases such as hypertension, diabetes, heart disease, etc.  Very few people are actually taught how the foods we eat affect our complexion.

This book does an excellent job at classifying the foods that give acne, skin rashes, and more as beauty betrayers, while those those that promote a healthy complexion are deemed beauty foods.  The other great job the other did was classifying the foods by season, because as most of us know, not all foods are available year round.

The other also dedicated a section to non-nutritional factors that may affect our weight and complexion like stress, sleep, water, and hormone function.  Factors many people tend to look.

My favorite part about this book is how the author goes into how she perceives balance, which to me is the most important.  So many books stress restriction and don’t that they miss the overall point of a balanced lifestyle.

If you are interested in learning what foods and how they contribute to our radiant skin, I definitely recommend you Buy the book here, you won’t regret 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.

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. 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 boil

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 boiling2. 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 juice•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

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

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.

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.

5 Delicious Foods That Are Shockingly Low In Calories

Ultimately weight loss is about calories in vs calories out.  Your total daily intake cannot be more than what your body burns from performing your daily activity.  Here are 5 foods that are not only low calorie, but also PACKED with nutrients that may help you on your weight loss journey.

1. Celery:  A stalk of celery is roughly 3 calories.  It’s calorie coming from .5g of carbohydrates.  The great part about celery is that despite being low calorie it is a great source of natural sodium, potassium, calcium, and vitamin C!
2. Spinach:  1 cup of spinach is only about 7 calories and has more nutrients that lettuce! The calories in 1 cup of spinach come from about 1.1g of carbohydrates, .9g of protein, and .1g of fat.  Spinach is another great source of sodium, potassium, Vitamin A, Vitamin C, Calcium, and Iron
3. Kiwi: 2 Kiwis are about 100 calories coming from 24g of carbohydrates (natural sugars and fibers), 1 g of fat, and 2 gram of protein.  Sprinkle some seeds on those slices and you have a refreshing snack!  Anyways, kiwis are a great source of protein, vitamin A, vitamin C, Calcium, and Iron
4. Green Bell Peppers: 1 cup of green bell peppers has 18 calories from about 4.3 grams of carbs, .2g fat, and 1 gram of protein.  It is loaded with potassium, vitamin A, more Vitamin C than your average orange, and has some sodium.
5. Mushrooms: 1 cup of mushrooms has about 44 calories coming from 6.6 grams of carbs, .6 grams of fat, and 6.2 grams of protein! Mushrooms are a great source of Calcium, Iron, potassium, and sodium.

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.

3 Fitness Products Every Fitness Enthusiast Should Own

There are so many fitness products on the market right now it’s so hard to distinguish which are actually useful from which are a scam.  My personal top 3 necessities are:

1. Gallon Gear:  Because staying hydrated is an important part of overall fitness, I have found that gallon gear helps me the most.  Why?  I hate luke warm water after a while and during long school days or long days at work my gallon jug gets warm or my water bottles that keep my water cold get annoying because I have to refill a million times a day.  The great thing about gallon gear is it’s a little slip cover for the gallon jug that keeps my water cold the entire day and has a convenient pocket for my phone and keys.  They have a bunch of fun colors for people with vibrant personalities and more neutral colors for those who prefer to stay low key.  Gallon Gear Coupon Code: MELISSAL
2. Seat Hoody:  This is another go to product for me as I sweat like a maniac and hate that sticky feeling on my car seat and skin….plus it’s kind of gross.  What I love about seat hoody is, it’s an easy on and off, it’s machine washable, and keeps your car seat from getting nasty.  Also convenient for beach days!  Seat Hoody Coupon Code: LETLERFIT
3. Set of Dumbbells:  A set of dumbbells is also a necessity as sometimes we just can’t make it to the gym for whatever reason.  Dumbbells are so versatile they make for great at home workout equipment and take virtually no storage space.  I got my personal set on amazon! 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.

“Stay So Hungry, You Never Stop Eating.”™

Stay so hungry, you never stop eating is the LetlerFit motto.  It is a way of life, a way of being, a way of going after what you want.

Do you live the LetlerFit Way? Here are 5 characteristics of someone who does!

1. You are passionate
2. You love to bring value and contribution to other people’s lives
3. You are a workaholic
4. You are a goal digger:  Once you reach a goal, you immediately set a new one, because reaching one goal is never enough
5. You wake up every morning ready to conquer the day

Do you live the LetlerFit way?  Never satisfy for anything less than extraordinary in life, relationships, with yourself, or in business.  Always “Stay so Hungry you never stop eating.”™

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.

Health = Success

This past weekend I attended the 10X Growth Conference put on by Grant Cardone.  Aside from all of the information that was given to help with our sales and overall business, one thing that really stuck to me was said by one of the speakers, Lewis Howes.  He said that one of the things we really had to focus on in order to reach our goals was our health.  As a fitness coach, I view health as a necessity for quality of life, preventing diseases, etc.  He did not even touch on that.  His perspective was if you’re body is not functioning at 100%, you cannot produce at 100%.

I agree 100% I reflected on the times I got lazy, or was half assing things (aka being lazy) it had a direct correlation to my diet.  I was off my game eating tons of artificial sugars, making poor choices, and naturally I felt lethargic.  Not only did I feel lethargic, but I felt embarrassed from all of the weight gain, which kept me from promoting what I do.  Where as the times i’m on fire my diet is clean, I’m eating energy yielding foods, and I feel good.  That feeling gives me energy and motivation to keep going, expand, reach out to more people.  Health really does equal wealth, not just for the usual reasons given by people.

Reflect on yourself for a second:  Do you think your current health status is affecting your success levels, your drive, etc? Do something about it!  I am more than 100% happy to help! Whether its through fitness or nutrition guidance, maybe even both!  I’ve got your back!  Shoot me an email! LetlerFit@gmail.com

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.

Setting Realistic Goals

This topic was suggested to me by one of my clients. Totally wishing I would have thought to cover my opinions on his topic sooner, as I think setting realistic goals is key in anyone’s fitness journey.

Far too often I get emails from followers saying they want to drop 50-100 pounds ASAP.  Wanting to lose 50-100 pounds is a great long term goal.  Where I like to start is short term weekly goes.   For example, why does someone need to lose that much weight? What habits did they create that made them gain so much excess weight? I am a huge follower of the baby steps principle.  I absolutely HATE when “fitness and health professionals” put people on ridiculously restrictive diets.  Sure they might restrict themselves for ,maybe a week but then it all hits the fans.  Binging is what we want to AVOID as we should be trying to promote a lifestyle change.  The other day I got an email from someone who was confused because they bought a nutrition program from someone and all it included was a “No No” list.

Fit of all, almond milk and coconut milk aren’t even considered dairy!!!  Avocado is GOOD for you.  Nuts are GOOD for you.  I could rant on and on about this No No list.  How is this person even in business?! This is just not how you help someone establish a healthy lifestyle.  Start with them, help them remove sodas, processed juices from their diet first by replacing it with water, then tackle the fried and switch it with grilled or bakes for example.  But baby steps!  Not that don’t eat this, don’t eat that nonsense. On a sidetone, PLEASE don’t send me an email saying that you bought someone else’s program, but want my free advice.  Not happening.  But anyways…

Set daily goals:

-Today I will have veggies at every meal.

-Today I will have my smoothie without added sugar

-Today I will have more water than usual

and those are just a few

Set Weekly Goals:

-This week I will lose .5-1 pound.

-This week I will only have 1 bag of chips

-This week I will only have whole grain carbs

-This week I will not eat fried foods

-This week I will go from exercising zero times a week to 1-2 times a week.

Get the picture? Baby steps lead to achieving Monthly Goals:

-This month I will lose 5-10 Pounds (everyones body is different and loses weight at different paces, the goal is to focus on healthy habits)

-This month I went from eating 30 bad meals, to 15 bad meals

-This month I hit my exercise goals

Which helps you meet your annual fitness goals.

If there is one take home phrase I would love for “baby steps” to stick with you.  Don;y focus on bad decisions, focus on all of the good decisions.