Meal Planning Monday June 8-14, 2015

Another Monday is here and what are you going to do? 
Are you going to sit there and let it be what it is?
Or are you going to set your goals, put your plan in place, and get moving?

The decision is yours but I gotta tell you it starts with YOU!!


An Investment in your Health will by far be the very best investment you ever make!!

Invest the time

Invest the money
Dedicate yourself to taking better care of YOU!!

The way I personally do that is focusing on my nutrition because at the end of the day WE ALL HAVE TO EAT to survive!!

You again can choose here...EAT CRAP or EAT HEALTHY!!
I choose to eat healthy and I would love to help others learn how to do the same!! 

It all begins with focusing on what you are eating NOW!! 
So break out that pencil and paper and keep a food journal. This helps determine what foods you ARE eating and it also helps you determine how certain foods make you feel or when you might be stress and/or emotional eating. 

Next step is to make a meal plan. I do this every Sunday and I am ready to go come Monday morning with what I am going to eat! It takes the guess work out of what to eat, it saves on my grocery bill (only buying what is needed), and it helps keep my body in check healthwise!! 

Here is mine for this week:

I have this plan posted in my kitchen and in my office. I prep as much as I can for the week on Sunday and Monday. The more you can prep the easier your week will be. I do however cook most of my dinners fresh that night (unless we are having leftovers!!) Regardless it all comes down to the planning ahead of time!! When you have a plan in place you are more likely to succeed when life hands you a curve ball...and trust me it will!!

No matter what though, always remember if you WANT to eat healthier or live an overall healthy lifestyle YOU CAN!! It is possible!! All the roadblocks standing in your way are EXCUSES! The sooner you let go of those the sooner you will be begin to feel happier & healthier!!

Bottom Line....YOU CAN DO IT!!

I'd love to help you get started!!
Let's talk!! 

Now is the time to learn how to live a 

FIT, HAPPY, and HEALTHY Life 

and we will do it 

TOGETHER!!!!

alysonhorcher@gmail.com

teambeachbody.com/alysonhorcher2

myshakeology.com/alysonhorcher2

facebook.com/alyson.horcher

My Meal Plan This Week

When I first started my health and fitness journey back in February 2012 I was eating whatever I wanted whether it was considered a clean eating food or not.  Honestly I was losing weight and inches so I thought why should I change.  The longer I continued my journey (thank goodness this time I was sticking to a routine and not giving up) the more I heard about clean eating and how it greatly benefits your body.  The principles were pretty easy to follow but it would require me giving up all the sweets that I oh so loved!!  I started to dabble in it a bit and slowly but surely I found clean eating really does make my body feel a thousand times better.  I didn't have the normal bloated, uncomfortable feeling after eating I was so use to.  I didn't want to take a nap after eating, instead I had great energy.  I didn't have my stomach issues that I thought were just part of getting older...I thought those issues were normal. The issues were not normal and it was a result of the bad foods I was feeding my body.  

 As time continued I found that if I planned in advance what I would be eating I was more likely to stay on track with clean foods.  If I didn't plan ahead I would find myself spending way more money at the grocery store, making poor food choices, and well my same old self started to creep back.

 So what did I do, I started to meal plan on a regular basis.  I thought it would be so hard and time consuming but I am here to tell you friends it is not!! The first time I did it yes it took me a bit longer but now I have it down to 5 minutes or less. I typically meal plan on Sundays.  This Sunday I did just that and sat down with my pen and paper - looked through our fridge to see what leftovers we had to use up, then what meats we had available, then went to work putting my thoughts on paper.  I also take into consideration our schedule for the week ahead.  If I know I am going to be out of the house for lunch then I will plan something that I can take along, plans with family and friends, etc.  

Here is what I started with...

   













and then this is what I end with

I like things to be all tidy and neat and so that is why I put it into a word document.  I then post this document office and in our kitchen.  I include my workouts too so I never have to think about what I am doing first thing in the  morning.  My alarm goes off very early and well sometimes I am not always thinking correctly!! 

So there you have it another week of meal planning completed.  I did have one  minor change from my original hand written plan vs. my finished.  I had forgotten about an event I was going to tonight.  I will be sticking with the healthy choices.  I have been here before and they have a wide variety of foods.  

If you need help with meal planning or cleaning up your diet, please feel free to contact me.  I also host monthly support and accountability groups that focus on nutrition and others that focus on fitness & nutrition (like I started with).  If you are interested in either of these groups feel free to contact me regarding those as well.  Looking forward to hearing from you.  

Now is the time to learn how to live a 

FIT, HAPPY, and HEALTHY Life 

and we will do it 

TOGETHER!!!!

~Alyson

 

  

  

alysonhorcher@gmail.com

teambeachbody.com/alysonh

myshakeology.com/alysonh

facebook.com/alysonhorcher

@alysonhorcher - Instagram

Roasted Root Medley

This recipe I have seen posted so many times by those people who have done the BeachBody 21 Day Ultimate Reset.  It always sounded yummy, however I have to be honest I was not 100% on eating beets!  Have I ever eaten beats?  I am not so sure all I can say is I have now EATEN BEETS!!!!  Later this year I too plan on taking part in the Ultimate Reset so I have been slowly trying some of the recipes from the program.   

Well after having this creation, I have to say it will be joining our recipe box.  I loved it!! 

My husband did too! My kids picked through it but still ate most of it.  

Roasted Root Medley

Ingredients...

1/4 medium-sized yam, washed and cut into 1-inch chunks

1/2 carrot, washed and cut into 1-inch chunks

1/4 yellow onion, peeled and cut into large wedges

1/2 large beet, washed and cut into chunks

2 teaspoons EVOO (extra virgin olive oil)

Himalayan salt to taste

Directions...

1. Preheat oven to 400 degrees.

2. In a large bowl, toss all ingredients together.

3. Spread on a cookie sheet and bake for 40-50 minutes or until tender, turning once or twice to prevent burning.

Serves 1

Serve with your favorite meal as a side!  


The BeachBody Ultimate Reset is not only an incredible program to bring your body back to the basics but it is also a great source for some incredible recipes.  Want to learn more about the Ultimate Reset, check it out.  

Interested in more clean eating recipes, join my next 30 Day Shakeology and Clean Eating Group. Not only to you receive some incredible recipes, but you also learn how to eat healthier by eating clean.  I provide you and the other members of the group meal plans, tips, guidance, accountability, and a whole lot more.  If you are interested in learning more about these types of groups - CONTACT ME

Now is the time to learn how to

Live a Fit, Happy, and Healthy life

and WE will do it 

TOGETHER!!!!

~Alyson

alysonhorcher@gmail.com

beachbodycoach.com/alysonh

myshakeology.com/alysonh

facebook.com/alysonhorcher

@alysonhorcher - Instagram

@alysonhorch - Twitter