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Hey YOU!  Thank you so much for stopping by my blog, chances are you are here because you need some meal prep ideas.  I am beyond excited to share with you what I will be eating this week for my lunches and it is a very easy lunch.  I am all for EASY and truly believe in having a healthy balance lifestyle.

My mission is to help women like you succeed through health and wellness.  I want to help you feel happy, healthy, and confident and get the results you deserve.

Best tips for meal planning and prepping. 

Eat the same things often, it is quicker to eat the same things for breakfast/snacks/lunch and just do a dinner variety.  Also, the less you have to think about food when you have it all planned out the better and easier to stay on track.

Now the good stuff, my EASY lunch for the week.

Today I had plans to do house work, plan my week out and meal prep.  Well, that didn’t pan out.  My husband and I were left were no kids this afternoon so we decided to take off and go birthday shopping for the kids.  That took up our whole afternoon,  we went shopping, and out to lunch since this never happens.  It was so nice just hanging out with just him.  Luckily I had an asian salad kit and pre-cooked shrimp in my fridge and freezer.

So for my lunch this week I am doing an asian salad I bought from Smith’s and I added some pre-cooked shrimp for my protein.

This was the easiest lunch I have made in a long and it looks and smells so good.  I measured out my salad which has green and red cabbage, celery, carrots, sliced almonds, and won ton strips.  The shrimp is pre-cooked and I cook it in 1 Tablespoon of olive oil and season it with salt and pepper.  The dressing is sesame seed dressing that came with the salad kit which actually isn’t full of crap and some what healthy.  I was SURPRISED!

There you have it one of my easiest meal prep ideas.  It was super easy, and its going to keep me on track to finish up my last week in my workout program 22 Minutes Hard Corps.

Thank you so much for visiting my page, your support means more to me than you’ll ever know.  If you give this a try be sure to share with you friends, or sent me a message to let me know how you like it!

XO Kylee

A super moist zucchini bread loaded with chocolate chips in every bite. Made with a whole wheat flour blend and lots of apple sauce in place of butter for results that are moist and delicious.

I have so much zucchini from my garden I don’t know what to do with it, my husband was complaining that I was wasting it soI decided it would be fun to make some bread with the kids, they love baking and helping in the kitchen.   Kruz my 6 year old doesn’t do veggies very well, when he tried this bread he loved it and didn’t even realize we had put zucchini, a “veggie” in it. No doubt your kids will love it too, Give this a try, I’m sure you’ll agree, and bonus, a perfect way to get your kids to eat zucchini. And yes, you can also make these as muffins although the cooking time will be less.

What I love about this bread is its super easy to whip up, and I can get my kids to eat it and basically hide their veggies in it!! Mom win!

                                       Low-Fat Chocolate Chip Zucchini Bread

Servings: 16 • Serving Size: 1 slice • Points+: 4 pts • Smart Points: 5
Calories: 148 • Fat: 4 g • Protein: 2 g • Carb: 30 g • Fiber: 2 g Sugar: 17 g
Sodium: 186.5 mg

As Muffins:
Servings: 12 • Size: 1 muffin • Old Points: 3 pts • Points+: 5 pts
Calories: 175 • Fat: 6 g • Protein: 3.5 g • Carb: 32 g • Fiber: 3.2 g • Sugar: 15 g
Sodium: 248.4 mg

Ingredients:

cooking spray
1 cup all purpose flour (I used unbleached)
1 cup white whole wheat flour (regular whole wheat flour would work)
1/2 cup brown sugar (not packed)
1-1/8 tsp baking soda
1 tsp vanilla
1/2 tsp salt
1/2 cup chocolate chips
1 large egg, beaten
2 tbsp melted butter
1 cup apple sauce
1-1/2 cups shredded zucchini (not packed)

Directions:

Preheat oven to 325°F. Spray a 9×5-inch loaf pan with cooking spray.

1. Combine flour, sugar, baking soda, and salt in a large bowl. Mix well
2. Add chocolate chips and gently mix to combine.
3. In a medium bowl, mix egg, vanilla, melted butter, apple sauce and zucchini. Add to the flour mixture and stir until just blended.
4. Pour batter into the prepared 9×5-inch loaf pan.
5. Bake 45-55 minutes, or until a toothpick inserted in the center comes out clean. Cool for about 10 minutes. Remove loaf from pan and let it cool before slicing.

Try it out and share a picture of you and your kids enjoying the goodness.  This recipe made one pan, I think I’ll do muffins next time we do it and that will be soon.   For more kid friendly recipes visit my Facebook page Kylee Canfield.  Thank you for your support!

XO Kylee 

I love water, it is the only thing I drink.  I do have a few exceptions my Shakeology and I’ll occasionally have a beer.  Water is the main component of the human body.  In fact, the body is composed of between 55 and 78 percent water, depending on body size.  Adequate and regular water consumption has numerous health benefits. As an added plus, it has no calories, fat, carbohydrates or sugar.

The amount of water you consume everyday plays an important role in maintaining a healthy body. Experts recommend drinking eight to 10 glasses of water each day to maintain good health.  Water helps keep the body well hydrated, which is essential because almost every cell in the body needs water to function properly.

I wanted to share a few health benefits of drinking water.  Hoping to help you get in more water on a daily basis.

1. Relieves Fatigue

If you often feel tired, there is a high chance that it could be due to inadequate consumption of water which makes the body function less efficiently.  In fact, fatigue is one of the first signs of dehydration.

When there is less water in the body, there is a drop of blood volume which causes the heart to work harder to pump oxygenated blood out in the bloodstream, and other major organs also work less efficiently. Thus, drinking adequate water can help your body function better and reduce fatigue.

2. Improves Mood

Research indicates that mild dehydration (even one or two percent lower hydration level of hydration than optimal) can negatively affect your mood and ability to think. The color of your urine is a good indicator of your level of hydration.  The lighter the color the better the level of hydration and vice versa.

3. Treats Headaches and Migraines

If you have a headache or migraine, the first thing that you can do to get some relief is drink plenty of water. Headaches and migraines are often caused by dehydration.

4. Helps in Digestion and Constipation

Water also improves the functioning of the gastrointestinal tract. This helps in digestion and prevents constipation.  Inadequate water in the body often results in constipation as the colon pulls water from the stools to maintain hydration, thereby making them harder and difficult to pass.

Drinking sufficient water boosts your metabolism and helps the body properly break down food. This helps your digestive system work well and promotes regular bowel movements. Warm water, in particular, is good for digestive health.

5. Aids Weight Loss

Drinking two eight-ounce glasses of water prior to meals can help suppress appetite and hence support your weight loss efforts. When you drink water, it fills your stomach and reduces the tendency to eat more.

Plus, it helps increase the rate at which the body burns fat, and promotes the breakdown and elimination of fat cells.

Calorie-free water is also a great replacement for high-calorie drinks like alcohol, sugary fizzy drinks and sodas that often contribute to weight gain.

6. Flushes Out Toxins

Water is an excellent detoxifier as it helps flush out toxins from your body and get rid of waste primarily through sweat and urine.

It also promotes kidney function and reduces kidney stones by diluting the salts and minerals in urine that cause kidney stones.

It is recommended to drink the amount of water your body requires. As the amount of water required by the body tends to differ from one person to another, it is usually suggested to drink to your thirst, and also include other fluids and foods with high water content in your diet.

7. Promotes Healthy Skin

Water keeps the body well hydrated and improves  blood flow, which promotes healthier and younger-looking skin. Water helps replenish skin tissues, moisturizes skin and increases the elasticity in your skin.

When the body gets enough water, your skin will feel moisturized and it will look fresh, soft, glowing and smooth. Also, water helps prevent and treat soft lines, scars, acne, wrinkles and other aging symptoms.

I have found that on days I don’t drink enough water I can feel it in my head and my gut.  There are days I get busy and forget to drink water, and it’s amazing how our bodies react to not getting enough.  I hear a lot of people say its hard getting in water each day, and trust me I know how hard it can be when you are busy and on the go, plus you tend to need to go to the bathroom more, thats annoying.  It is great to start somewhere so start with just a few cups of water when you wake up each day, a glass when you eat lunch, and dinner.  You’ll be impressed how much better you feel after getting in more water.

Do you struggle with that stubborn belly fat, and can’t seem to get rid of it.  I know the feeling all too well, my lower back, sides, and lower belly have stored unwanted fat my whole life.  Just 4 weeks ago I started an amazing program, and I am FINALLY see that fat shrink.  I know it would be helpful for me to share it with you all what has been working for me, as women and moms we seem to store fat in the midsection more than any other area.

I was in a plateau for almost 7 months, I tried so many different things, I even started working out twice a day and literally was going NO WHERE!!  I found out I have a sensitivity to gluten, I was sick to my stomach for a week straight, I felt bloated and super gassy.  When I don’t feel good I tend to want to eat junk food more than fueling my body with good whole food.  I looked into the symptoms and found out that gluten can cause you to feel that way.  So first off I started cutting out gluten, and after a week I felt much better.  Then I decided to look into a few things and I ran across IIFYM or flexible dieting.  I read up on it, I have tried this before, even read a book about it but it literally all went over my head. I started by reaching out to a few friends that were more familiar with it than me, they lead me to a group of other women doing it, also sent me an E-book on IIFYM.   That is where it all started and I am so thankful I decided to give it a try because it has helped me get in control of my diet and really dial in my nutrition.  Once I started to get used to tracking my macros I felt so in control, I then was listening to a call from a mentor and she mentioned even though I am coach I should look into working with a nutrition coach or personal trainer this would help me get out of my plateau, also teach me more about nutrition and how to fuel my body correctly without over working it.  So 4 weeks ago I started a program with a personal trainer that incorporated carb cycling and intermittent fasting, I will go into more detail a little later.  Here is my list of 5 tips that has helped me lose the stubborn fat in the midsection.  This is the first time I have felt the fat shrink in those target areas.

1. I started using My Fitness Pal to track all my food, this gave me an idea where my proteins, fats, and carbs were at those are the components of our food.  Everyone is going to have different macro percentages, we all have different goals whether its to shed fat, gain muscle, or maintain a healthy weight.  I love My Fitness Pal because it actually will provide you with macros to begin with and then you can use a fancy calculator and get the exact number of macros.  I recommend using the percentages My Fitness Pal gives you at first.  I love tracking my macros for a couple reason.  One – I can have a treat every once in a while and not feel guilty and beat myself up about it.  Two – this makes you have to plan out your meals so .  it makes it easier to log all of your food each day.
2. I started looking into carb cycling.  What exactly does carb cycling mean  anyways?  I knew you would ask.  While it has a fancy name, carb cycling simply means eating more carbohydrates on some days and less on others.High carb days promote muscle growth and help you perform at your best, while low carb days encourage fat loss (or at least, minimize fat gain).  I eat more proteins, green leafy veggies, and healthy fats on my low carb days.  I feel my leanest on those days, but still feel super satisfied.

   Rule 1: On the days that you do your most intense workouts (like lifting weights or bodyweight exercises), eat starchy carbs (sweet/white potatoes, quinoa, brown rice, whole grain bread, whole wheat pasta, oats) and fruit along with protein, vegetables, and healthy fats (nut butters, raw nuts, raw seeds, olive oil).
   Rule 2: On the days that you’re either off from the gym or are doing some kind of cardio, don’t eat any starchy carbs, but continue to eat protein, vegetables, healthy fats and a limited amount of fruit.

3. Intermittent fasting, I know what the heck is this?  We are always told not to go without eating since our body would store fat by going into starvation mode.  Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. It does not say anything about which foods to eat, but rather when you should eat them. There are several different intermittent fasting methods, all of which split the day or week into eating periods and fasting periods.  I have been doing a lot of research on intermittent fasting and there are different styles to fast.  When I first tried it I was nervous because I am so used to eating every 2-3 hours from 7 a.m. to 6 p.m.  The first day after fasting I felt great.
4. Cutting out all dairy and gluten is part of the plan I am following its called The All Day Fat Burning Diet.  It is a book and the author explains how our body works with our brain and talks about insulin and hormone levels. He also talks about fasting and low carb days that is incorporate into his 5 day cycle.  I recommend reading it, it is super interesting.  So I have cut out gluten and dairy for the reason that I usually end up having a belly ache when I do eat something in those food groups.  It actually causes inflammation in your stomach causing you to feel bloated, gassy, and just not right.  I cannot believe the difference it has made in my midsection on the inside and out.
5. I work out less like I said before I thought I needed to workout more and so I started working out 2 times a day, and I know for sure I wasn’t eating enough food.  I normally workout 4 times a week and take 2 rest days.  I used to not be able to  take rest day without going crazy.  Over working our body is not going to get us better results.  I have learned doing the right type of workouts and fueling my body the way it needs to be fueled is working best for me and my goals I want to achieve.  My body has been responding really well.

I was so excited to share these tips with you, and I truly hope to help as many women as possible reach their goals and live a happy and healthy life.   If you want to join me in this journey I offer an online program that starts with the basics of tracking your macros and I’ll teach you how to dial in that nutrition without feeling like you are on a diet.  Contact me through Facebook or email me at kyky_10@icloud.com for more details on my next program starting.

I love summer for many reasons, but GRILLING is a favorite of mine.  I am always looking for good ways to spice up my meats, like chicken, steak, and pork chops.  Saturday night dinner win were these AMAZING grilled pork chops I am so excited to share with you.

I always look for meal sales and found these yummy pork chops at Costco, you have freeze them and use them as needed.   What you’ll need is pork chops, water, olive oil, lemon pepper, low sodium soy sauce, and minced garlic or garlic salt will work.

If meat is frozen I always like to put it in a zip lock bag and put in some cold water, I never like to use warm water.  I was once told to always use cold water to thaw out any meat, never knew the reason.

Ingredients

• 1/2 Cup Water
• 1/3 Cup Low sodium soy sauce
• 1/4 Cup Olive Oil
• 3 Tablespoons of Lemon Pepper
• 2 Teaspoons of Minced or Garlic Salt
• Pork Chops depending on your family size

Directions

1. Mix water, soy sauce, olive oil, lemon pepper seasoning, and minced garlic in a deep bowl; add pork chops and marinate in refrigerator at least 2 hours.
2. Preheat an outdoor grill for medium-high heat and lightly oil the grate.
3. Cook the pork chops on the preheated grill until no longer pink in the center, 5 to 6 minutes per side. An instant-read thermometer inserted into the center should read 145 degrees F (63 degrees C). I just bought a food thermometer and love it, meat is one thing I usually always over cook and make dry.

Grilling doesn’t only make your food taste amazing, but I am all about the easy clean up.  The less dishes for this momma the better the turn out.  I hope you enjoy these are a hit at my house.  Stayed tuned for more yummy grilling recipes.

 

There are pros and cons to both working out at home and working out at a gym or following a personal trainers workouts.  Some prefer the gym, why because they feel more motivated to go to a gym and get in a workout.  Personally I have only worked out in a gym one time and didn’t feel near as motivated to workout.  I recently starting following a plan from a personal trainer and that is what brings to me write this blog.   I prefer my home workouts, but I am lucky enough to have a full gym and I can follow my own plan, a plan by a personal trainer or follow one of my Beachbody programs liken 21 Day Fix or Insanity. For the last 2 years I have followed Beachbody programs and lost a total of 35 lbs and gained 10 lbs of lean muscle all from the comfort of my own home.  It has been awesome for me because I don’t have to pay for a gym membership monthly, I don’t have to find a babysitter for my kids, and they usually join me if I workout when they are awake, and I love leading my example.

The big question is how do you find motivation when you workout at home?  Trust me is hasn’t always been easy.  I have struggled my whole life finding the motivation to get into shape and feel healthier, the excuses used to be bigger than my why.  When I started out on my journey in January 2014 I had recently had my 2nd child and gained over 35 lbs.  We were living in California I was a new mom and had no friends, I needed something to make me feel good.  Thats when a friend had posted her before and after pictures on Facebook.  I thought to myself “if she can do this so can I”  I started with one of the hardest workouts called Insanity and somedays I dreaded getting out of bed and doing them in fear of my baby or 4 yr old wouldn’t cooperate or I would start and give up because it was too hard.  After about a week of dreaded workouts I started to feel a change in myself, I felt a glow I hadn’t felt in a while, and I was feeling great.  More energetic that made me want to go out more and play with my kids, go for walks or go to the park.  So I suggest you give it your all for at least a 1 or 2 weeks and I guarantee you’ll start to feel a change in your attitude.  Here are my 5 top tips to getting motivation and making it a routine.

1. Set a realistic goal. Saying, “I want to lose 50 pounds in the next couple of weeks” is just plain unrealistic. The weight did not go on that quickly, so it will not come off that quickly. If you set goals that you cannot possibly obtain, of course you will be discouraged.
2. Find a weight loss partner or Support group.  Finding a partner or a group of women with the same goals lets you tap into the power of teamwork. Having someone to cheer you on, be accountable to, and work out with will keep you more likely to stay on track.  I have found so much support through my Facebook and I love knowing I have the support daily.
3. Start an exercise (b)log or journal.  Writing down your progress makes everything concrete. You can choose to write it down however you like.
   Start an exercise (and food) log. This is where you’ll write down what you do every day, how many calories you’ve burned, how close you are to your goal, and the food choices you’ve made. If you have a buddy, share it with them for extra responsibility. I love My Fitness Pal to log all my food and to keep track of my calorie intake
4. Take progress pictures.  Yes the dreaded before picture.  If you are serious about losing the weight and changing your lifestyle this is such an important step. The scale can totally put you down, you could be working so hard stand on the scale and see no weight loss and give up.  I like weighing myself yes I am guilty.  But what has kept me going are my progress pictures, they show you exactly where you are losing and what parts of your body are changing.  You’ll be so amazed after 3 to 4 weeks when you take another picture and compare them side by side what a difference there is.
5. Get into books, blogs, and success stories.  Seeing that hundreds of others have gone through the same thing you have can be incredibly motivating. Some of their stories may even touch your heart. Also, you may need to see others can and do succeed. This is exactly what got me started on my weight loss journey, and what has kept me going.  Your mind is the most powerful tool, and it can make you or break you.

I am here to help you in your weight loss journey, I love seeing other women and moms succeed and start to feel their confidence grow.  It’s my passion!  I hope these 5 tips help you on your weight loss journey.  To find some support from other women join me July 18th for a 30 day Healthier You Challenge.  To get more details send me an email at kyky_10@icloud.com or find me on Facebook!!  I’m here to help you succeed.