Tag: sustainable weight loss

Fitness Tips

My Top 5 Healthy Fat Grocery Staples

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Foods rich in healthy dietary fats promote hormonal function and are dense with  energy. They also help make your meals delicious and satisfying. But remember, a little goes a long way!

Next are my top 5 healthy fat sources and portions. Include these in your cart on your next grocery shop so you always have the ability to create amazing and health promoting meals.  

  1. Chia Seeds– 15g 75 calories 5g fat
  2. Olive Oil– 15g 135 calories 15g fat
  3. Avocado– 50g 90 calories 7.5g fat
  4. Dark Chocolate– 15g 80 calories 5g fat
  5. Natural Peanut Butter– 15g 91 calories 7g fat

2 basic guidelines for enjoying healthy fats for overall health and wellness. 

  1. We should aim for a minimum of .8g of dietary fat per kg of our total bodyweight. (or .4g per lb)
  2. 10% or less of our total calories should come from saturated fat.

Looking for ways to make these healthy fat staples a delicious addition to your meals? My E Cookbooks are loaded with recipes and meal ideas to put these ingredients to good use. Click here to learn more about me E Cookbooks “The Art Of Meal Prep For Sustainable Living Volumes 1 and 2” dedicated to meal prep and to eating well without sacrificing enjoyment or flavor.

Fit Recipes!

Free Recipe: Dark Chocolate Chia Seed Pudding

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Get your recommended per meal 30g of protein in this delicious dark chocolate pudding.  Also a great recipe for those of you new to meal prep!  Keep the calories lower by topping with your favorite fresh or frozen berries or cherries.  Also great topped with chopped walnuts for more of a brownie vibe.   

Serves 1 (fruit topping included)

345 calories

30g protein

39g carbohydrate

9g fat

INGREDIENTS YOU’LL NEED:

  • 125 ml 2% milk 
  • 15g chocolate whey protein powder of choice
  • 8g sugar free chocolate instant pudding mix 
  • 10g cocoa powder 
  • 10g monk fruit powdered zero calorie sweetener
  • 15g chia seeds 
  • Pinch of pink Himalayan salt
  • Optional Toppings:
  • 100g fresh or frozen berries or cherries

DIRECTIONS

Add all the ingredients to a small bowl and whisk together until smooth.  Top with optional fruit.

Refrigerate for at least 2-3 hours or overnight before enjoying. Stores for up to 2-3 days in the refrigerator.

Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details. 

https://melaniewales-sustainableliving.com/shop-cookbook/

The bulk prep recipe version of this chia seed pudding is in Volume 1 as well as many more yummy and versatile quick and bulk meal prep recipes including soups, pizza dough, and BBQ.

Find me on Instagram for more recipes, fitness tips, and meal ideas.

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

How To Reach 10k Steps Per Day Without A Treadmill

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When it comes to making any fitness or activity goal happen day in and day out  without fail it’s imperative to be open and creative.  If we think the only way to reach a step goal is time on a treadmill, think again.

What happens if you can’t get to the gym?  Don’t own a treadmill? 

Do these obstacles mean you need to skip getting in your daily steps? 

Of course not.  You have choices.  

Next are a few creative ways to increase your daily step count without access to a treadmill.

  1. Walk outside.  Personally I dress for the weather rain, snow, or shine and make it happen.  Daily outdoor light is a must and why not combine the time with a walk.  Enjoy a podcast, talk to a friend on the phone, or meet up with someone and make the time enjoyable.  My daughter is my step buddy.  We love our walks and talks together. 
  2. Walk inside.  Pace around the house.  Take more laps through the isles in a big box store.  Mall walk.  Take the stairs.  When tidying up at home take several trips instead of one and rack up a few more.  Every extra bit of activity counts. 
  3. Walk in place.  This is my secret weapon and I’ve done it for years and years.  This has been the way I make sure to never miss my daily step goal. I walk in place while watching a show, studying, reading, talking on the phone, and even in between sets during my workouts.  Yes, at the end of a long day I have been known to walk in place to ensure I have those last few steps before diving head first into bed.  Lol!

Make realistic goals, commit, be creative, and then make them happen. You’ve got this!

If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

http://melaniewales-sustainableliving.com/online-fitness-coaching/

Follow me on Instagram for evidence based fitness tips, free recipes, and full days of eating.

http://www.instgram.com/melaniewales.sustainableliving

Fitness Tips

Jump Start Guide: How To Create A Sustainable Fitness Lifestyle

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It’s the new year and that means many of us are keen to make our health and fitness a priority.

It’s easy to fall into the trap of wanting to do all the things, all at once, and to expect immediate results.

This approach is not sustainable.  What if this year you tried to become consistent with a few basic healthy habits first?

Next are 3 habits you can start today to jump start your sustainable fitness lifestyle.

  1. Create a daily step goal and make it happen everyday.  8-10k is a great goal for long term health.  It doesn’t need to happen all at once.  It’s actually better to include light movement and walking throughout the day.  
  2. Make your first meal of the day (breakfast) contain at least 30g of high quality protein.  Starting with a high Protein breakfast helps you to feel fuller and more satiated for longer. This means you are less likely to overeat later.  Great protein sources include whey protein, greek yogurt and eggs/egg whites.  
  3. Remove trigger foods and ultra processed convenience foods from sight. Think chips, ice cream, candy, cookies, etc… Either don’t buy these items in the first place or stick them in a cupboard so it’s not the first or even second thing you see when you walk into your kitchen. Put the food you know and should eat front and center. Hiding the treats and placing a bowl of fresh fruit on the counter, plus veggies, grilled chicken, and greek yogurt ready to eat (and staring you in the face when you open the fridge) will make it a lot easier to make better food choices.

Make realistic goals, commit, and then make them happen.  2024 let’s do this!

If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

http://melaniewales-sustainableliving.com/online-fitness-coaching/

Follow me on Instagram for evidence based fitness tips, free recipes, and full days of eating.

http://www.instgram.com/melaniewales.sustainableliving

Fitness Tips

A Quick Beginners Guide to Routine Meal Prep

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Start your new meal prep routine with these 3 easy steps.

1. Freeze ripe bananas for easy and quick protein smoothies.

2. Make a big soup with plenty of lean protein and veggies over the weekend for easy weekday lunches or dinners.

3. Make overnight oats daily for a grab and go breakfast or snack the following day.

Making many different items in bulk can be overwhelming.

Prep simple things like freezing ripe bananas for smoothies, or chop fresh veggies for salads.

Pick one thing to make in bulk to get you going.

Prep other single serve meals and snacks throughout the week as you go.

Then add more bulk prep as you gain more confidence.

Want to learn way more about meal prep? Want loads of delicious meal prep friendly recipes? My e cookbooks dedicated to helping you master the art of meal prep are available now. Click here to find out more. Subscribe to my newsletter for a discount.

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My E Cookbooks Volume 1 and 2 are Now Available!!!

Join my mailing list to receive an exclusive discount code for 15% off.

Fit Recipes!

Free Recipe: 5 Minute Light And Herby Chicken Salad

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Make your health and fitness goals a priority with the help of this tasty, quick and easy chicken salad recipe. It is high in protein, low in calories and has loads of flavor thanks to the green herbs. It stays light thanks to the nonfat Greek yogurt, but still has enough mayonnaise to give you the rich tangy flavor of their full fat counterparts. Don’t have canned chicken. Try canned tuna or salmon instead! 

Serves 2: Per serving –140 calories 24g protein 2g carbohydrate 4g fat

INGREDIENTS YOU’LL NEED:

  • 1 can cooked chicken drained (I like the one from Costco) 
  • 30g nonfat Greek yogurt 
  • 14g mayonnaise 
  • 1-2 tbsp chopped green fresh herbs (any single herb or combination of dill, parsley, cilantro, and chives) 
  • 1/2- 1 tsp dried herbs if no fresh are available 
  • Salt and pepper to taste

DIRECTIONS :

Mix all the ingredients together in a bowl. This makes enough for two. So you can either share or save it for the next day. Leftovers store up to 3 days in the refrigerator. Perfect with bread, in a wrap, on crackers or use it to top a bed of greens.

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Need some more fun and delicious recipes to help you reach your goals? My e- cookbook is available! Click here for details. The Art of Meal Prep For Sustainable Living This chicken salad recipe is in it as well as many more yummy and versatile quick and bulk meal prep recipes including soups, pizza dough, and BBQ.

Find me on Instagram for more recipes, fitness tips, and meal ideas.

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

HIIT or LISS Cardio: Which is better for fat loss?

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black skip rope
Photo by Dom J on Pexels.com

Either Can Work! Neither are required.

As long as you are creating an energy deficit via diet and/or exercise you will lose fat.

Do you like shorter more intense intervals via HIIT (High Intensity Interval Training) or do you like longer less intense sessions via LISS (Low Intensity Steady State)?

The type of cardio you choose does not change your ability to lose fat.

Which type of cardio you choose depends on your preferences.

You can also do both which is my preference for general health and because I enjoy it.

Consistency is key to having a Sustainable Fitness Journey.

Your preferences matter.

Consistency is only possible when you enjoy the journey.

~~~

If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

http://melaniewales-sustainableliving.com/online-fitness-coaching/

Follow me on Instagram for evidence based fitness tips, free recipes, and full days of eating.

http://www.instgram.com/melaniewales.sustainableliving

Fitness Tips

My Top 5 Low Calorie High Protein Grocery Staples

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We should get at least 30g of high quality protein in each of our meals. Next are my top 5 lean protein sources and their portions in grams. Each portion contains 30 grams of protein.

  1. Whey protein: 35g = 124 calories
  2. Raw Boneless skinless Chicken breast: 130g = 134 calories
  3. Raw Tail On Shrimp: 155g = 127 calories
  4. Egg whites: 275g = 133 calories
  5. Nonfat Greek Yogurt: 285g = 168 calories

Having these lean and high protein foods in stock will make it easier to hit your meal and overall daily protein goals.

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If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

http://melaniewales-sustainableliving.com/online-fitness-coaching/

Follow me on Instagram for evidence based fitness tips, free recipes, and full days of eating.

http://www.instgram.com/melaniewales.sustainableliving

Fitness Tips

Carbs Or Fats: What’s the best Macronutrient Distribution for a fat loss phase?

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As long as you are in a calorie deficit and eating sufficient protein, either can work!  

(About 1g per pound of your ideal bodyweight is a good place to aim for.) 

You can lose fat on high carb, high fat, or balanced diets.  Macronutrient distribution does not change your ability to lose fat.  

This is great news!  

Choose whatever makes you feel and perform your best.  

Consistency is key to having a Sustainable Fitness Journey.

Your preferences matter. Consistency is only possible when you enjoy the journey.

~~~

If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

http://melaniewales-sustainableliving.com/online-fitness-coaching/

Follow me on Instagram for evidence based fitness tips, free recipes, and full days of eating.

http://www.instgram.com/melaniewales.sustainableliving

Fitness Tips

5 Simple and Effective Nutritional Tips To Help You Reach Your Fitness Goals

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These simple and effective tips are the ones I follow 365. If a day doesn’t go as well as I hoped, I start fresh the next day.

1.

MAKE SURE EACH MEAL CONTAINS AT LEAST 30G OF PROTEIN.

2.

INCLUDE FRUITS AND/OR VEGGIES WITH EACH MEAL.

3.

EAT REGULARLY AND DON’T ALLOW YOURSELF TO GET TOO HUNGRY.

4.

DON’T SNACK OR NIBBLE BETWEEN MEALS.

5.

DON’T RESTRICT FOODS OR FOOD GROUPS AND YOU CAN INCLUDE FUN FOODS IN MODERATION.

Stay Consistent.

Treat yourself with kindness.

And the results will follow.

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If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

http://melaniewales-sustainableliving.com/online-fitness-coaching/

Follow me on Instagram for more tips, free recipes, and full days of eating.

http://www.instgram.com/melaniewales.sustainableliving