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    • Weekly Meal Prep Menu Example June 21, 2020
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    livingwithashley

    Creator: Healthy Living Concierge
    360-Degree Client Approach
    Nutrition + Fitness | Life Strategies + Wellness Coach | Certified Chef
    #livingwithashley
    5 FOODS THAT FIGHT BLOAT When grocery shopping th 5 FOODS THAT FIGHT BLOAT When grocery shopping this weekend for #mealprep - consider these anti-bloat foods from the produce section that are filled with potassium, acids, digestive enzymes, anti-inflammatory plant compounds, + water. Bananas + Avocados are potassium-rich foods, which helps flush out sodium and water Lemons offer up hydration plus acids similar to your natural stomach acid that helps your GI tract move things along faster Ginger contains a digestive enzyme called zingibain, which helps the body break down protein and has a relaxing affect that promotes better digestion combatting blast. Fennel has 3 compounds: anethole, fenchone, and estragole. These compounds have antispasmodic and anti-inflammatory properties that relax intestinal muscle and allow trapped gas to escape. #wholefoodnutrition #nutritioncoaching #healthyeatinghabits #eatwelllivewell #healthyeatingtips #livingwithashley #cleaneatinglifestyle #nutritionplan #mindfuleating
    PRIORITIES over DISTRACTIONS PROBLEM: There is so PRIORITIES over DISTRACTIONS PROBLEM: There is so much, too much, to distract us out there. The trends right now to engage in so many social media platforms (which I am all about in small doses) are taking over so much of our productive time. I know, it’s fun and provides you with a smile, some sense of community, and gives you a creative outlet, but it is also too easy a way to let other things slide. SOLUTION: I remember back in the day when my parents set limits on tv time and now how I do that with my daughter with her iPad. Set your own daily screen time limits. You can talk yourself through times of day you’re allowed to take a break from life and peruse social or you can set a 5-minute timer on your phone for your perusal duration. Anything you can do to shorten your time away from your priorities. #wellnesscoach #wellnesstips #selfcarehacks #livingwithashley #wellpreneur #wellnessgoals #coachinglife #lifecoachingtips #mindfullife #motivationalthoughts #motivationalcoach
    Fats have a place in our lives! Make them healthy Fats have a place in our lives! Make them healthy and replace saturated and trans fats with better options! #wholefoodnutrition #nutritioncoaching #healthyeatinghabits #eatwelllivewell #healthyeatingtips #livingwithashley #cleaneatinglifestyle #nutritionplan #mindfuleating
    If you need healthy cooking ideas and want things If you need healthy cooking ideas and want things that are rehabbed recipes of traditional favorites and awesome summer flavors, check out my Pinterest page @ livingwithashley for detailed recipe pins, workout pins, kitchen/wellness/+ life hack pins, as well as accountability! #reciperehabs #fitfoods #cookhealthy #cleancooking #livingwithashley #cleaneatingrecipes #cookingtips #mealpreprecipes #mealprepideas #wholefoodnutrition #nutritioncoaching #wellnesscoach #wellnesstips #workoutplan #fitnessvideos #workoutroutines
    WHAT DOES GIVING IT MY “SOME” MEAN? Setting re WHAT DOES GIVING IT MY “SOME” MEAN? Setting realistic expectations of myself. Being greedy, to me, is wanting to push myself to “perfection.” Perfection is a concept that is unattainable and shouldn’t exist because too high expectations is dangerous. You are setting yourself for a constant sense of failure, disappointment, lack of confidence, and negative self-talk. Who wants that? One of the things I consistently deal with when it comes to clients, is the best ways to manage your expectations of yourself. This is especially important since when dealing with healthy living goals that personal and engaging people in the uncomfortable process change can bring. Managing expectations and building the habit of positive self-talk will be the best foundation to build within yourself to succeed. MAKE IT ABOUT YOU. Remember that being your best, true self will be good enough for those around you. To overcome expectations, we must maintain ownership of our own goals and values. By trying to please everyone, we end pleasing no one — ourselves included. TOP TIPS FOR MANAGING EXPECTATIONS OF YOURSELF IN A HEALTHY WAY * Adapt to changing expectations; literally be willing to go with the flow. * Prepare for obstacles and have consistent back-up plans. * Give yourself time; avoiding strict deadlines. * Don’t judge yourself too harshly; we are naturally our own worst critics, but that can create situations of self-sabotage and create an internal dialogue laced with damaging negativity. Simply be kind to yourself in thought and action. * Practice forgiveness (of yourself,) but without making rationalizations or excuses. * Constantly re-evaluate your goals, adjusting as-needed, and always celebrate the little wins along the way. * Remind yourself it is about now, the present. Don’t worry about breaking bad (past) habits or about some absolute about the future, instead focus on what you can do now to continue improvement. REACH OUT: Feel free to email me from my profile for some free feedback on your current goals! #coachinglife #lifecoachingtips #mindfullife #motivationalthoughts #motivationalcoach #wellnesstips #wellnesscoaching #wellnessgoals #mentalwellness
    HAPPY #mealprepsunday everyone! As you can see fr HAPPY #mealprepsunday everyone! As you can see from our trek to the kitchen, I even involve my little one in meal prep so she learns young and I cannot keep my doggies away! Meal prep is a key skill to hone BEFORE you want to get into the details of your total body wellness goals and there are plenty of obstacles I help clients overcome to do so. MOST COMMON CLIENT STRUGGLES: * I don’t know where to start planning out meal details * I feel overwhelmed on where to find recipes * Cooking seems over-complicated to me with some recipes * Cooking from scratch always seems expensive and timely * The amount of brands to choose from in the grocery store is too much * I don’t know how to efficiently cook things in the kitchen and when I am here to help solve all this! As a stepping stone, I wanted to provide an example of what my clients, both 1-on-1 and through online LWA Community members, get when they work with me. Along with nutrition, wellness, + life coaching, initially the focus is on mastering meal prep and how it fits into your life, nutrition goals, and budget. This is via meal planning, laying out and organizing the week, with grocery + cooking hacks, as well as detailed recipes and health information. It can be easily adapted to work for an entire household as well. If there is a recipe you want to swap out? Just go to my Pinterest @ livingwithashley and find a recipe to substitute- plenty of tasty options to choose from! If you go to my stories and swipe up on the post, you will get to the detailed 6-day meal prep menu with recipes and my tips + tricks. #fitfoods #cookhealthy #cleancooking #livingwithashley #cleaneatingrecipes #cookingtips #mealpreprecipes #mealprepideas #mealprepsunday #healthyrecipeideas #mealpreprecipes #nutritionplan #eatwelllivewell #glutenfreerecipes
    FOOD FOR YOUR MOOD There is a lot of research tha FOOD FOR YOUR MOOD There is a lot of research that shows certain foods lend to a better mood as well as better health. Incorporating some of these foods in your daily diet will not only be yummy, but helpful for your mood! Essential Fatty Acids from healthy fat-filled fish are rich in two types of omega-3s — docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) — that are linked to lower levels of depression. Dark chocolate, clearly tasty and enjoyable, also is high in health-promoting flavonoids that have been shown to increase blood flow to the brain, reduce inflammation, and improve brain health. This supports mood regulation. Fermented foods are super healthy for your digestive system, but also are said to have probiotics that support the growth of healthy bacteria in your gut and may increase serotonin levels. Serotonin is the body’s “happy” chemical. Bananas are helpful threefold. Being high in Vitamin B6, this helps synthesize feel-good neurotransmitters like dopamine and serotonin. It also combines fiber and sugar in a way that helps control blood sugar levels and better mood control. Bananas additionally have prebiotics, which is a type of fiber that feeds healthy gut bacteria + therefore, decreases the rate of mood disorders. Strawberries are rich in anthocyanins, which are said to lower the risk of depression by some 39%. #wholefoodnutrition #nutritioncoaching #healthyeatinghabits #eatwelllivewell #healthyeatingtips #livingwithashley #cleaneatinglifestyle #nutritionplan #mindfuleating #fitfoods #emotionalwellness #moodbooster
    Every aspect of your life should have clearly defi Every aspect of your life should have clearly defined goals. A destination, a purpose, something to work towards…. A “WHY.” When it comes to fitness, this is vital to incite motivation, avoid plateauing, and continue to improve workout after workout. 
Track your workouts, set aim for your progress, and push! POST YOUR CURRENT WORKOUT GOALS BELOW FOR ADDED ACCOUNTABILITY + A FIST BUMP! #fitnessfriday #fitnessmom #fitnessmotivation #workouttime #sweatylife #fitnesschallenge #livingwithashley #fitspogirl #fitnessgoals #goalsetting #coachinglife #lifecoachingtips #mindfullife #motivationalthoughts #motivationalcoach
    If only life were as simple as the trendy wellness If only life were as simple as the trendy wellness phrases like: “Inhale the good s**t, exhale the bulls**t.” While this is still an ever-present mantra in my head, it takes so much more mental and emotional strength and well-developed self-awareness to move through things instead of pushing them aside. It is also easier to fix what is happening in the present. MY MANTRA: showing strength today, makes you stronger tomorrow. WHAT DOES THAT MEAN? Think about what happens when we don’t address things in the present and live in mental, emotional denial…It builds and builds, then builds some more. It festers and takes root inside of you. It manifests in different ways you may not see or understand. Then, it gets more and more difficult to address and also, at some point, too difficult to ignore. Rock, meet hard place. It gets more and more complicated to fix. Doesn’t seem worth it to deal with tougher, more deep-seated issues in the future after ignoring their origin for too long, does it? CAPTION THIS DEEP BREATHING WITH YOUR OWN MANTRA #thoughtfulthursday #coachinglife #lifecoachingtips #mindfullife #motivationalthoughts #motivationalcoach #livingwithashley #mantra #wellnesscoach #wellnesstips #selfcarehacks #wellnessgoals #emotionalwellness #mentalwellness #healthyliving #mantras
    WELLNESS WEDNESDAY: CURRENT MICRO MENTAL SHIFTS WELLNESS WEDNESDAY: CURRENT MICRO MENTAL SHIFTS Gray sweatpants, black tank, no shoes…this has been my uniform since the end of March. It is kind of uncomfortable physically stepping out of my cozy normal. DOUBLE TAP IF YOU FEEL ME! As we all have to shift back to yet another “new normal” (and in normal clothes 😂) I spent some time thinking about what that would look like and mean to me. As a silver lining kinda’ gal, I always take something positive away from anything that has come from negativity or strife in my life. I believe it is what gives me my strength. My choice, yes we have a choice of how we choose to view and react to things, on how to move forward after a period of such fear, anxiety, discomfort, change, and uncertainty, is to accept all of these emotions and do it as “comfortably” as possible. To me this means: * Leaning into things at a pace where you feel safe and ensuring you are listening to your gut. * Be present. * Work to ensure you’re comfortable. * Identify, think through, process your emotions before moving forward with anything. * Savor the little things and remember to smile and cherish the good. * Fully invest in exploring each day as a new day- don’t stress about tomorrow that’s full of uncertainties and will cue your anxiety and worry. #wellnesswednesday #wellnesscoach #selfcarehacks #livingwithashley #wellpreneur #wellnessgoals #mentalshifts #wellnesstips #wellnesswednesday #mindfullife #lifecoachingtips #mentalwellness
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