Sunday, November 18, 2018

CNC Weekly Macro Meal Plans

Guys, I’m SO EXCITED to share this new nutrition offering with you! It’s been a long time coming, so I’m especially psyched to share it with all of you. First, a little backstory…

I’ve worked one-on-one with nutrition clients for nearly 3 years now, and the one thing that they all had in common was what happened once their plan ended. Sure, one-on-one coaching is great for support and accountability, but once you learn the skills you need to track macros on your own, you don’t necessarily need a coach. My goal for working with clients is always to TEACH them how to track macros in a way that works for their dietary needs and lifestyle. And once our time was over, my clients really just wanted macro-friendly recipes that aligned with their food preferences.

A number of clients expressed similar struggles once they finished their macro plans:

“The time it tastes to look up ingredients and then figure out portions and macros takes forever!”

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“I need variety. I often get in a rut with recipes.”

“It’s so hard to find high-protein, meat-free recipes.”

“I have been successful with macros, but the thought of planning everything is so daunting.”

“I feel like it takes so much of my day to research, plan, and track!”

After hearing these same challenges again and again, I knew I needed to create the “next step” for my clients.

The CNC Weekly Macro Meal Plans takes the hassle out of meal planning and macro calculating. Instead of getting bored with the same old recipes or searching Pinterest for new ones that then need macro calculations, I send you a flexible meal plan with 5 macro-friendly recipes each week – delivered right to your inbox!

Each week includes nutritious, whole food recipes to keep planning simple and realistic. Also included is a grocery shopping list as well as a detailed meal prep “game plan” to make the most of your time in the kitchen. I tell you exactly when to prep and cook throughout the week and add in my own personal tips and tricks for speeding up the process. The recipes change from week-to-week, so you won’t get bored, and you can choose from 3 diet-specific plans: Meal Prep Ninja, Perfect Paleo (gluten- and dairy-free) or Whole Food Plant-Based (vegetarian).

While I had my nutrition clients in mind when I created this offering, it’s not just for past clients. The Macro Meal Plan Subscription is perfect for anyone who has experience with macros or who wants to learn how to track macros. (The subscription comes with a “Quick Guide” to get you started.) It’s also just great for anyone who wants to simplify their meal planning each week. There’s a loose plan to guide your meals, but ultimately you adjust as needed, especially if events/activities pop up or you have a bunch of leftovers in the fridge to use up.

Ok, you might be wondering how is the Macro Meal Plan Subscription different from the CNC Macro Plans. Well, let me tell you! 🙂

CNC Macro Plans provides you with personal macro goals as well as nutrition coaching (on the 4- and 8-week plans). Our goal with the CNC Macro Plans is to give you the tools to track macros on your own – either via Quick Guide provided with the “Just the Macros” plan or with the help of a coach over 4 or 8 weeks.

The Macro Meal Plan Subscription is a weekly flexible meal plan with macro-friendly, diet-specific recipes, and a grocery shopping list to help you with your meal planning while keeping your eats interesting and exciting. It’s not customized to your individual macro plans, but if you would like a custom macro calculation, you can purchase one at discounted price when you sign up for the subscription plan.

Want to give the CNC Weekly Macro Meal Plans a try? It’s just $29/month (less than a $1 per day) and includes 4 weeks worth of meal plans. And here’s a little incentive to give it a try: The first week is FREE! You can sign up, see what it’s all about, and cancel if you wish. Curious? Well, you’ve got nothing to lose! 🙂 



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Sunday With Sisson 11.18.18

Hi, everyone. Hope you’re enjoying your Sunday morning. For those of you accustomed to receiving Sunday With Sisson in your inbox, I wanted to give you a heads up that the team and I are making some changes (just technical) with the newsletter and “Sunday With Sisson” for just a few weeks. Some of you may notice some temporary interruption in your email delivery from MDA. It’s all part of upgrading our systems. Unfortunately, there’s never a good time for these things.

In the meantime, I’ll be posting “Sunday With Sisson” letters each Sunday on the blog until we’re back to our full mailing capacity. Enjoy, and—as always—thanks for joining me here. 

Good morning, everybody.

So, California is on fire. You’ve probably heard the stories and seen the videos of people racing along burning highways to escape. It’s unlike anything the state has ever seen.

I no longer live in Malibu, but I did for 25 years, and my daughter Devyn has been living in our old Malibu house with her boyfriend and three dogs.

She was in the house last week as fire raced down the valley toward our home. They watched as it got closer and only left when the flames finally reached our backyard, assuming they had more time before it was upon them. They didn’t.

I was following along on live stream news from my place in Miami. When I saw local L.A. reporters standing on the street below our house with 30 foot flames roaring directly behind them, I called and told her to get the hell out. Devyn had no idea because the power and Internet were all cut. She and the dogs went to Santa Monica; her boyfriend stayed in Malibu to protect our house (successfully) and a few other friends’ homes in the area.

When I got confirmation that she was all right, I went to sleep. I’m a worrier—as longtime readers will know—but I went to bed with a clear mind, knowing that everyone was safe. Sure, I worried about the house, which has been on the market for a few months and contains 15 years of dearly held memories along with some lingering belongings, but I was also totally at peace with whatever happened. We’ve got insurance and houses are just stuff. The people who live in the house and the memories we form there are what matters. That sense of home doesn’t just disappear. It stays with you.

The house survived anyway, albeit with a fair amount of fire and water damage to two sides of it. Two of our neighbors weren’t so lucky and lost their homes entirely.

It’s interesting to me that just two weeks ago I was writing about the importance of practicing gratitude. These events asserted a real life reason why gratitude is so essential: life is fragile—and it can be taken away at any moment. Even if you think you have nothing, you have life, and the promise and opportunity that represents.

Gratitude asks us to resist the temptation to judge the height of our own fortune (or the depth of our misfortune) by comparison with others. It’s self-referencing, which is the seat of its power. So many things become possible when we operate from that place.

I’ve said before on the blog that Thanksgiving happens to be my favorite holiday. This year I’ll be celebrating its message more than ever.

Enjoy your Sunday, everybody, and a good holiday to you and yours.

Best,

Mark

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The post Sunday With Sisson 11.18.18 appeared first on Mark's Daily Apple.



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Clean Eating Buttered Crookneck Squash Soup Recipe

This clean eating buttered crookneck squash soup recipe is straight from my grandmother’s kitchen!

I know, crookneck squash is a summer squash and here we are in November. But I was at the store this… Read more →



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Friday, November 16, 2018

Meal Prep During a Hoilday Week

With the Thanksgiving holiday just days away, next week is probably a short week for you with regard to meal prep. I know that for me, when I know I’m traveling or have a holiday coming up, I need to adjust my meal prep plan. Even just prepping a few items can make all the difference when it comes to healthy eating, but, of course, you don’t want to waste food either. That said, here are a few tips and tricks to make the most of your meal prep during a holiday week.

1. Keep it simple – For real. Pick one protein and/or one super versatile recipe, like Crockpot Shredded Chicken, Chicken Sausage + Roasted Veggies, or One-Pan Taco Skillet, and call it a day. The last thing you want is a fridge full of prepped food when you leave to visit family or have one million leftovers after Thanksgiving dinner!

2. Prep your breakfasts – Make and prep the exact number of breakfasts you need for the week. Only have 3 workdays? Make 3 batches of overnight oats or only buy 3 containers of yogurt for the week. No need to buy extras!

3. Keep produce purchases to a minimum – Spoiled produce is truly the saddest thing ever. I really hate to see food go to waste, so I typically under-buy when there’s a short week, so nothing goes to waste.

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4. Rely on your freezer – Out of fresh produce or meat? No worries! Dig into your freezer (or pantry) for healthy options. I love frozen veggies in a weird way and utilize them ALL the time. Check out some of my favorite ways to use them! I also love Banza chickpea pasta for a high-protein, easy, and delicious meal – just add some frozen broccoli florets! 🙂

5. Be flexible – Instead of creating a strict meal plan, keep a framework in mind. That way, you can use up what’s in your fridge and not worry about wasting food or money. Speaking of flexible meal plans, have you checked out my Weekly Macro Meal Plans yet? It’s a great option for meal planning and macro tracking! (Additional details tomorrow!)

Question of the Day

What are your favorite tips and tricks for meal prep during a short holiday week?



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Primal Changed the Lifestyle of My Entire Family

KERF Lately: Food + Activity + Bod

On the one hand it’s hard to believe we’ve had a new baby for 2.5 weeks, and on the other hand it feels like it’s been a month! Little B isn’t even 3 weeks old yet – he is still so young! Yet being pregnant feels like a very distant memory. I have a post in the works about becoming a mom of two, but until then I wanted to share some of the meals we’ve been eating and my progress on the activity front!

Yummy Meals

We’ve had some dear friends bring us meals, which has been so nice. Not only are we fed for dinner, but I’ve been living off the leftovers for lunches as well.

Turkey enchiladas + chopped salad

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Broccoli + cheese + bacon soup

Butternut squash soup + crusty bread

Pie Chest pot pie + salad

Sticks kebobs buffet!

Homemade burgers made from our most recent Butcher Box order with a simple pear spinach salad

Chocolate chip whiskey pie from The Pie Chest

Breakfasts have been the usual rotation of eggs, oatmeal, and smoothies. Plus Great Harvest pancakes for everyone on a Sunday morning!

Baked goods from Albemarle Baking Co!

Sub-Zero Superfoods (a smoothie delivery company) sent me some of their blend-at-home smoothies, and I have been loving them. It’s great to be able to make breakfast with one hand on the days when I’m solo.

This flavor has been my favorite (and that’s an extra large jar!!)

Thomas and I ventured out last week and went to Three Notch’d on a whim for lunch. I was prepared for Birch to wake up at any minute (he was asleep in his car seat) and he slept through the whole lunch!

Pretzel bites

Tiny beer (SO yum!)

Fall pumpkin salad

Activity

I have been slowly easing back into activity. The weather has been really cold and rainy so I haven’t been able to take as many walks as I’d like. But one day we went to ACAC where I walked around the track for 45 minutes! It was weird to be back – I miss that place! I also can’t wait to do sweaty exercise again, but I know I’m not there yet. I also don’t know if I’m going to be putting Birch into KidsZone until after cold + flu season is over, so it might be a while before we get to the gym regularly. I’m trying to figure out a way that I can go without him, like if I can squeeze in a noon workout on Thomas’s lunch break, maybe just once or twice a week for a class and do the rest of my workouts at home or outside on nicer days. I don’t think I’m going to have the energy to go at 5 am or 5 pm. I would also love to have a treadmill at my house for this winter, but I’m not going to buy one for such a short season of life. But that would be so convenient. I should ask around if anyone has one I could borrow (or just rent??) for the winter.

I did go on a long outdoor walk one day when I was getting cabin fever. It was my longest walk yet and it felt great. I am halfway to my 6 week appointment, and I think it’s going to take that long to want to do high intensity exercise again. It’s actually not my energy that is lagging – it’s my pelvic floor (I think!) I can tell I just need to ease in. This is the car seat cover. It’s great for winter! It fits over the seat like a shower cap and does not impact the straps so it’s safe for automobiles too.

My Bod

I’m not putting any pressure on myself to workout right now. In fact, I’m not putting pressure on anything for the first six weeks. These days are the hardest (and sweetest!) and I just do what feels right in the moment, whether that’s a nap or a walk. I’m also just eating intuitively whenever hunger or a craving strikes and letting things settle where they may for now. I’m feeling really good and very much like my old self already and that is what matters most. I feel no rush or desire to fit into old jeans or wear a bikini anytime soon (or ever?!) I don’t even know where my jeans are! I think they’re in a bin in the back of the guest room closet with a sticker that says “do not open until 2019.” I am happy to live in my Align leggings for now : )

We accidentally wore our matching jammies the other night! Thomas dressed B in his and I was simultaneously putting on mine. The fabric is so soft! I like them more now that my body has shrunk a bit more : )

Hope you guys have a great weekend!



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Thursday, November 15, 2018

Enjoy The Holiday Season Without Missing Out [FREE Macro Ebook]

In a perfect world, we’d all “hit our macros” every single day, but, in the next few weeks leading up to the holidays, your days will likely be jam-packed with opportunities to eat, drink, and be merry. Of course, it’s the most wonderful time of year and you should enjoy yourself, but if you’re not careful with your choices, too many splurges can really add up and wreak havoc on your goals. I mean, no one wants to ring in the new year a few pounds heavier, right?

For those of us who are focused on our health, it can be easier said than done, especially when seasonal food temptations are just about everywhere. But being super focused on our food choices takes away the joy that comes along with the holidays – and no one wants that either!

It’s all about finding this holiday season, so I’ve included several tips to keep you on track with your nutrition without obsessing or being “chained” to your macro numbers. Also included are 10 (!!) nutritious, delicious, and macro-friendly, holiday-inspired recipes to help you enjoy your healthiest holiday season yet – my gift to you!

BALANCED HOLIDAY MACRO EBOOK

BALANCED HOLIDAY MACRO EBOOK



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