Healthy Eating Basics Boot Camp Sneak Peek
February 28th is the LAST DAY to sign up for the Health Eating Basics Boot Camp at the Early Bird discount rate! The next live session won't be until Spring 2018!
February 28th is the LAST DAY to sign up for the Health Eating Basics Boot Camp at the Early Bird discount rate! The next live session won't be until Spring 2018!
If you're interested to learn more about the program before signing up, check out the Info Session video below to see a preview of the curriculum and a sneak peek of one of the classes.
For registration information, click here.
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All You Need to Know About Eating Healthy
Have you ever wondered how some people can eat "normal" everyday and never have to worry about food? They can eat a donut without feeling one bit guilty. They can eat a few bites from a piece of cake and feel satisfied enough to pass up the rest. They can eating 3/4 of what is on their plate and leave the rest for later because they're no longer hungry.
There are SO MANY mixed messages through the media, advertising, publications and endless commercials trying to sell the next best way to lose weight, get healthy and to finally "make exercise fun." The healthy and fitness industry is a multi-million dollar money making machine and every day they make their buck off of individuals that are hoping they have FINALLY discovered that magic solution.
However, it does not have to be that complicated.
Have you ever wondered how some people can eat "normal" everyday and never have to worry about food? They can eat a donut without feeling one bit guilty. They can eat a few bites from a piece of cake and feel satisfied enough to pass up the rest. They can eating 3/4 of what is on their plate and leave the rest for later because they're no longer hungry.
Eating healthy is really about just getting back to the basics. Eating food that tastes good, food that's nutritious and energizes your body for daily activity and exercise. Eating food to the point of feeling satisfied and stopping when you're full. Enjoying a treat from time to time without feeling guilty.
There are five basic concepts for healthy eating:
1. Understanding Nutrition - Having a solid foundation of healthy nutrition is the cornerstone for giving your body what it needs to function properly. Healthy nutrition involves understanding how to read food labels, eating a balanced diet and knowing how each food group effects your body.
2. Healthy Goal Setting - A health goal is the #1 New Year's Resolution set every year. And why wouldn't it be? A New Year means a new start and a great time to look at one's health and want to make changes. However, many individuals set goals weight loss goals which can be very problematic, causing the person to be tethered to the highs and lows associated with what the scale reads. Learning how to set HEALTHY goals can be the best approach.
3. Navigating Grocery Gimmicks - There is a LOT of jargon in the present day when it comes to food. Sugar free, all natural, cage free, gluten free, etc. All of these different terms come disguised as a way to try and help you be healthier, but some are actually causing more harm than good. Understanding how to read through all the jargon and how advertising and marketing companies utilize jargon to trick you into buying their products can be very beneficial in the pursuit of a healthier lifestyle.
4. Meal Planning - One of the single best ways to create a healthier lifestyle is to plan out your menu from week to week. But so few people actually take the time to do it! Whether they're overwhelmed, don't know where to start or simply bored with their meal choices, there are many reasons people don't commit to meal planning. However, this method has time and time again proven to be one of the most helpful!
5. Getting a Tap on Your Emotions - Do you eat when you're sad, stressed, bored, angry --- all of the above? You're not alone. Almost everyone eats for reasons other than physical hunger from time to time. However, this can become problematic if you find yourself reaching for food EVERY time you experience negative emotions and you have no other healthy means to cope. Adopting a mindful eating, or intuitive eating, approach can be one of the best ways to make sure you're eating in ways that nourish your body and leave you feeling satisfied instead of guilty.
Do any of these areas sound like something you're struggling with in your healthy lifestyle pursuit? We'll be covering each concept in depth in the Healthy Eating Basics Boot Camp beginning March 4th. The 6 week program is completely online and if you found something that resonates with you here, I would love for you to learn more about the program by clicking here.
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My #1 Meal Planning Strategy - (aka, How Clicklist Changed My Life!)
If you're not familiar, Clicklist allows customers to choose their groceries online. You select the designated time for pickup during the checkout process online. On the day/time of your scheduled pickup, you simply drive up to the Clicklist station in the Parking Lot of your chosen store - and they come out and load your cart FOR YOU with all of your groceries. Mind. Blown. I may or may not have cried the first time they loaded my vehicle and I didn't even have to get out of the driver's seat.
In my 7 Steps to Stress Free Meal Planning I mention one of the ways to keep from feeling so overwhelmed with meal planning and keep your stress low is to simplify things. Well, it does not get much simpler than Meal Delivery.
I recently wrote a post about Home Chef and how much I loved the Home Delivery service, but obviously these meal boxes only provide enough for 3 meals. So what about the rest of the pantry and fridge?
I realize there are many that actually enjoy the weekly trip to the grocery, and if that's you, then feel free to skip this post. There are a lot of benefits to actually walking into the grocery store every week. Some individuals who are retired or perhaps parents that stay at home may look forward to this visit as a way to get out of the house and enjoy the fresh air. Some people may actually count walking around in the grocery store for an hour as a weekly workout. Both are really great reasons to physically visit the store.
On the other hand, some of you may be like me. Some of you may absolutely despise the weekly grocery store visit. After spending a long week at work in which you have had to expend every ounce of mental energy, the weekly grocery store visit may leave you with making as many decisions in an hour as you make the entire week. Which bread should I buy? Should I buy the one on sale, or the one that's whole wheat? Wait, here's one that is sugar free... Is sugar free a bad thing? Oh look! Samples! Should I buy this sample because I ate it and I don't want the little, white haired sales lady to think badly of me? It's all. so exhausting.
Enter Clicklist. Have you heard of Clicklist? This new program by Kroger has been LIFE CHANGING for me. Let me clarify I am not getting compensated in any way to speak with you about Clicklist, I just simply want to share with you something that has had a huge impact on my meal planning strategy, grocery shopping and budget. If there is any way I can be helpful to you, then that's what I want to do!
If you're not familiar, Clicklist allows customers to choose their groceries online. You select the designated time for pickup during the checkout process online. On the day/time of your scheduled pickup, you simply drive up to the Clicklist station in the Parking Lot of your chosen store - and they come out and load your cart FOR YOU with all of your groceries. Mind. Blown. I may or may not have cried the first time they loaded my vehicle and I didn't even have to get out of the driver's seat.
So why am I so obsessed with Clicklist?
1. Saving Money. I honestly believe using Clicklist has saved me money on my grocery bill. Although there is a $5 charge for using the program, I believe this is nothing compared to how many impulse purchases I was probably buying when I shopped in the store before.
2. Saving Time. What would you do with an hour or two extra every week? I can think of a whole host of things, especially if I live in the same town as my Clicklist and don't have to include driving time. Unfortunately, I do not. Currently, my nearest Clicklist program is a 40 minute drive away. HOWEVER, I have used this extra time NOT spent in the store listening to audiobooks, podcasts and relaxing to music.
3. No more stress. I used to feel overwhelmed with grocery shopping. Making a lists at home was overwhelming because I always felt like I might get to the store and decide on something different. And then actually shopping was ALWAYS stressful with rush hour cart traffic, long checkout lines and the hundreds of choices I would be consumed with when faced with what-flavor and how-many decisions with each item. Now I simply login online, choose from my "recent purchases" category for items I almost always buy, choose for my weekly recipes and I can easily see what items are available in the store from one page on my computer screen.
4. Weather Proof. Maybe this is a bit over the top, but there's something about not having to get out in 20 degree temperatures and push my groceries to the car and load them. :)
5. Strategic Meal Planning. Because I can now select my groceries from the comfort of my couch, this also allows me to manage my budget better. I am able to plan meals appropriately based on a budget because I can see a close estimate to how much items will cost. I am able to develop plans based on using similar products across multiple days to limit food waste and maximize the amount of time I spend in the kitchen.
I hope you'll give Clicklist or another grocery delivery service a try to make the most out of your grocery shopping. It certainly has changed my way of shopping and has literally changed my life!
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Healthy Eating Basics Bootcamp (Online!) - Open for Enrollment!
Last summer, we ran an online Bootcamp for healthy eating and.... we're doing it again! The program starts in March 2017 (times/dates TBD). Save by signing up for the Early Registration beginning now through February 28th!
Hello everyone!
Last summer, we ran an online Bootcamp for healthy eating and.... we're doing it again! The program starts in March 2017 (times/dates TBD). Save by signing up for the Early Registration beginning now through February 28th!
If you are:
Confused about conflicting dieting advice and have tried multiple diets with little success.
Turning to foods during emotional times, such as: stress, sadness, loneliness, boredom, frustration and more.
Unable to determine your body's hunger signals and eating just because "it's time to eat" or because "there's nothing else to do."
Eating out multiple times a week because you don't know what to cook at home, feel like there's not enough time to cook, or you're too tired to cook.
Despising going to the grocery store several times a week and would like to go less (how does twice a month sound?).
Struggling with motivation to stick with your goals, a change in diet or an exercise routine.
Setting the same get healthy goals every year, only to give up on them after a couple of weeks.
Then this program is for you!
The program is comprehensive, including some of the most researched, science based strategies for overcoming problematic eating issues, changing behaviors and developing life-long healthy habits.
Many individuals have invested hundreds of dollars in trying multiple diet plans and numerous workout strategies, only to end up right where they started - feeling FRUSTRATED, DISAPPOINTED and DEFEATED.
I often tell my clients, it's probably not the diet plan or the workout routine that hasn't worked, but perhaps your ability to stick with these plans for the long-haul. Be honest with yourself and ask if you really GAVE IT YOUR ALL before you gave up? If not, what went wrong? What was the reason(s) you weren't able to finish the program? Was it too strict? Did you get bored with the food choices? You couldn't give up your carbs? The workouts were too hard? The plan was too long?
Research has found most people trying to make changes to their health, weight or diet, need to refocus their energy on developing a different mindset, rather than the food or exercise. I often tell my clients, motivation is a myth. It's more about organizing your life and your thoughts into a way that makes transition and adapting new habits as easy as possible. That's what the Healthy Eating Basics Bootcamp is designed to do!
This program is PACKED with all the strategies you need towards making changes in your health journey. We'll be covering mindful eating, goal-setting, nutrition basics, grocery shopping, meal planning, emotional eating, and TONS of healthy tips along the way.
Here's a look at what's included in the 6 week program:
5 LIVE presentations hosted by myself on the topics of Nutrition Basics, SMART Goal Setting, The Games Grocery Stores Play, Stress-Free Meal Planning and Mindful Eating vs. Emotional Eating.
5 Pre-Recorded videos where I chat with you about: Grocery Haul -Exactly What I Buy at the Store, My Favorite Healthy Living Products, My Meal Planning Routine, What I Eating in a Day and A Guided Grocery Store Tour.
In depth lesson plans emailed straight to your Inbox weekly.
Homework assignments and handouts to help you in implementing the program's lessons into your own life.
A weekly Action Challenge in which you will be able to incorporate lessons from the program into your own life, while also joining in community support for the challenge through the FB community.
A Tracking Sheeting so you can monitor and track your progress.
A super secret Facebook group in which you and all the other participants can share ideas, motivation and share progress on weekly challenges.
A weekly Q & A session with myself to answer any questions or concerns you have about the program material, as well as any help you may need in implementing your goals.
Tons of great BONUSES, including: Weekly prize drawings, FREE download of 25 Healthy Hacks from an ED Expert, discounts from loved brands, such as Reebok and Iherb, 1 week free trial of the Madden Wellness Membership and anything else I can think to throw in there along the way!
Space for the program is limited. You can signup now for the Early Bird discount through February 28th. After that deadline, the price increases. The program begins in March (exact time/dates TBD).
I will leave you with an Intro Video I made about last Summer's program. Please keep in mind this video also contains previous pricing that was only available for the first group and is NOT the current price. I wanted to share the video in hopes that maybe it can answer any questions you might have, as the content of the program will be close to the same. If you have any other questions about the program, please contact me and I would be glad to answer!
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com . V
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Healthy Products for Healthy Living - (Video)
I wanted to introduce you to some of my favorite products that I use almost WEEKLY in my diet. These products make healthy living fun, tasty and simple. Many of these products are available in the Madden Wellness Store as a convenient and easy way for you to find them. I hope you enjoy!
I wanted to introduce you to some of my favorite products that I use almost WEEKLY in my diet. These products make healthy living fun, tasty and simple. Many of these products are available in the Madden Wellness Store as a convenient and easy way for you to find them. I hope you enjoy!
P.S. Please remember to SUBSCRIBE if you don't want to miss any videos!
Click here for the FREE 7 Steps to Stress-Free Meal Planning Guide!
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com .
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Health and Fitness Brand Discounts
Below you will find several offer codes and links to popular brands. These brands offer products which could make your healthy journey fun and interesting, as well as keep you motivated.
Below you will find several offer codes and links to popular brands. These brands offer products which could make your healthy journey fun and interesting, as well as keep you motivated. (Please note: These are affiliate links. If you purchase something using the link, I also will get a small commission, which goes towards site maintenance and weekly prizes for you. Thank you!).
Meal Delivery Services
Home Chef
Get $30 off on your first order. Fresh meals arrive at your home every week! (I like this one because I think it's very family friendly and one of the most affordable!)
Click here for your Home Chef discount!
Sunbasket
Get 3 meals for free at Sunbasket! Eat clean and organic straight to your door!
Nutrition and Health
Amazing Grass
All-In-One, plant based, nutritional shake to help supplement your nutritional needs.
Bulu Box
Monthly Subscription box of healthy deliveries that will upgrade your health.
Love With Food
Monthly Subscription Box filled with healthy snacks, and other products for healthy living.
Bestowed
Monthly Subscription Box filled with healthy snacks for healthy living.
Clothing and Apparel
Reebok
Receive BOGO 50% off all Reebok footwear in the outlet. Click the link below.
http://www.shareasale.com/u.cfm?d=328515&m=45519&u...
Madden Wellness Store
This is my Amazon Store. No discounts here other than Amazon promotions, but I have grouped together many of my favorites for healthy living to make it easy for you to find! (If you purchase through my links, I receive a small commission that goes toward site maintenance and prizes for you. Thank you!)
Madden Wellness Amazon Store Link
This page is continuously updated. Please keep checking back for more great offers.
Click here for the FREE 7 Steps to Stress-Free Meal Planning Guide!
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com .
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Home Chef Review (and Referral Code!)
In recent weeks, I have found myself less than inspired in the kitchen. Meatloaf, Baked Chicken, Chicken Bratwursts and Burgers have made waaay too many rotations in the meal plan. I often advise my Madden Wellness clients that a thriving meal plan also includes experimentation and trying new foods as a means to keep from becoming bored. Boredom with foods and meals often leads to take-out and fast-food when you feel like there's nothing to look forward to at home!
Home Chef seemed to offer a great selection for the week I first reviewed.
In recent weeks, I have found myself less than inspired in the kitchen. Meatloaf, Baked Chicken, Chicken Bratwursts and Burgers have made waaay too many rotations in the meal plan. I often advise my Madden Wellness clients that a thriving meal plan also includes experimentation and trying new foods as a means to keep from becoming bored. Boredom with foods and meals often leads to take-out and fast-food when you feel like there's nothing to look forward to at home!
A couple of years ago when Blue Apron was the newest service on the market, I gave it a try. I remember really enjoying the meals and the ease of having meals already somewhat pre-chosen for me each week. I decided I wanted to give the meal delivery service another try. A quick Google search revealed there are many other options for meal delivery service rather than just Blue Apron.
Home Chef seemed to offer a great selection for the week I first reviewed. From their website:
We’re here to help busy people like you to skip the grocery store and whip up delicious meals in 30 minutes. Every week you get knockout new recipes and all the fresh, pre-portioned ingredients delivered straight to your door. Say goodbye to long grocery lines, parking lot power-struggles, and Pinterest-induced food fails that leave you ordering takeout at 11 PM.
Plus, it didn't hurt that I received a referral code from a friend for a discount! ;)
On the site, you are able to choose from 2, 4, or 6 serving options with meals costing approximately $9.95 per serving. Every week offers 10 dinner options, new breakfasts, a fruit basket and a fresh smoothie option. Customers are able to filter meal selections to fit low carb, vegetarian, gluten-free, meat and seafood, as well as low-calorie.
My first selection of meals included:
- Flat Iron Steak and Bleu Cheese Salad
- Chicken Quesadillas
- Coconut Curry Lentils with Wild Rice
- P.S. - (YUM!)
First Impression:
My box arrived on time and I even received an email the morning of reminding me my delivery would be arriving later in the day. Very handy for busy individuals that may forget and risk having their box sit for too long.
When I opened the box, I discovered all the recipes for the week were printed on full-color, cardstock pages already prepared to place in a binder. I also received a binder to keep the recipe cards in (nice!).
Ingredients for each meal were separated in plastic wrapping and labeled appropriately. The meat was separate and stored in between ice packs in the box. This made it super simple to just grab the bag of ingredients when getting ready to prep the meal for dinner each day.
Flat Iron Steak and Blue Cheese Salad
This meal was AMAZING and out of the 3 options in my box, I believe this one stole the show! The flavors were fantastic together and even the husband enjoyed having "just a salad" for dinner. ;)
Chicken Quesadillas
At some point through the week, I received another email from Home Chef advising the spice blend for one of the recipes was an "abnormally spicy blend". They advised to use caution and add according to spice sensitivity. I, unfortunately, got confused when cooking my meal and thought this email was in reference to the steak seasoning for one of the other meals. It was only after I added ALL the Quesadilla spice to the chicken in this meal that I quickly realized it must have been for this one. I couldn't even finish cooking without coughing every time I breathed from the spice!
Note: The broccoli and carrots were my own addition leftover from a previous meal.
Needless to say, I was very concerned the dish was going to be so spicy that I would not even be able to eat or enjoy it. However, I was pleasantly surprised that I was still able to enjoy the meal and it was delicious! I will say, it definitely had a bit more heat than I would've preferred. Nonetheless, I was impressed that Home Chef took the time to give proper warning to customers via email to advise them of the extra heat factor!
Coconut Curry Lentils and Wild Rice
This meal was absolutely delicious! The lentils and wild rice combination was SOOOOOO good! I had never really tried lentils before and I definitely think I'll be incorporating them into my diet more often! This dish felt like a comfort food dish and warmed the soul in all the right ways. The husband was especially approving of this dish which is saying a lot for someone who has never even heard of a lentil!
Note: I added chicken (not included) to this plate because it was the husband's plate and I knew he would want the added protein. Mine was without the chicken.
Overall Conclusions:
Pros:
- Fast Delivery
- Amazing Customer Service and Communication
- Impressed with Ingredient Grouping in the Bags
- All Ingredients Fresh and Amazing
- Impressed with Recipe Cards and Binder (this made for a nice recipe stand while cooking, as well!)
Cons:
- Honey arrived in squeeze packets that were a bit messy to use.
- Chicken needed to be sliced in preparation which took extra time. (Honestly not sure about this complaint. It may be this is the healthiest, freshest and safest way for the chicken to be transported/delivered.)
Would I Order Again?
Absolutely!! And I have for the last 2 weeks!! All the meals I have received since have been equally as delicious as this first one. I think I am totally hooked on this meal delivery thing! I love having my meals somewhat chosen for me each week. This makes for a little less stress each week.
Referral Code
Would you like to try Home Chef for yourself? Use my referral code here and you'll receive your first order at $30 off! That's a total of 6 servings for less than $20 (with the 2 servings/3 meals option). You can cancel anytime you wish and also skip meals in between weeks if you don't see something you like that week or maybe if you're out of town. (With the referral code, I also receive a discount on my own purchase. Thank you!) For your discount, click here!
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com .
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Mind~Body~Nutrition Chat - Stress Free Meal Planning
I thought it would be fun to share our narrative from our Facebook Group Chat if you did not have a chance to join us. Just one catch! This is only the part of the narrative for the questions I shared and does not include the participants' comments for privacy reasons.
We would love if you joined us for the next one! Join the Facebook Group to find out about the Chats! https://www.facebook.com/groups/mbnsupport/
I thought it would be fun to share our narrative from our Facebook Group Chat if you did not have a chance to join us. Just one catch! This is only the part of the narrative for the questions I shared and does not include the participants' comments for privacy reasons.
We would love if you joined us for the next one! Join the Facebook Group to find out about the Chats! https://www.facebook.com/groups/mbnsupport/
DISCLAIMER: The purpose of this chat is only meant to be psychoeducational, providing only general information. All participants are encouraged to seek the consultation and guidance of their primary care physician, mental health expert or dietician prior to any changes to diet or exercise. Though I am a Licensed Counseling Associate, in this role I am only a facilitator of general discussion as related to my expertise. Please consider seeking guidance and counseling from a Licensed Professional in your area or from www.maddenwellnesscounselingky.com for individualized care.
CHAT GUIDANCE:
- The Admin’s job in this group is to FACILITATE discussion. The group works best if everyone is engaging, offering insightful ideas, helpful suggestions and constructive feedback to other group members.
- Be kind to one another and feel free to share helpful links, appropriate photos, etc. Anything that you think would be helpful for group members.
- Obviously, no SPAMing the group, NO name-calling or outright cruelty towards other group members. You will be kicked out and banned…
- An evaluation survey will be emailed to you following the group session. Feel free to provide any helpful feedback that will make this an even more rewarding experience!
I surveyed the event beforehand and asked you all to provide some things that really stressed you out about meal-planning. Here are some things I heard:
- Family meal planning that will make everyone happy – kids/spouses.
- Preparing too much food. Not knowing what to do to keep food from going to waste.
- Getting bored with food. Too much repetition. Being afraid to experiment, etc.
- Not having enough time to meal prep.
QUESTION 1: What are some ways in which you have found that you can plan and prepare healthful meals for the entire family? Are there any unique “hacks” or tricks you can share with the rest of the group? How do you get your kids to eat their vegetables? How do you avoid cooking something different for everyone?
QUESTION 2: You were probably told a million times when you were a kid to “clean your plate” and not let anything go to waste. Of course, now that’s sometimes an issue when there are leftovers and maybe you don’t WANT to clean your plate because that’s not always the healthiest option! What are some creative ways you’ve used up your leftovers? How do you make sure you’re not making or preparing too much in the first place?
QUESTION 3: Sometimes what’s holding us back is that we get into a “food rut,” eating the same things over and over because it’s easy, we know how to make it, and we’ve got busy lives and that’s what makes getting through the day easier! How do you keep things from getting boring?
QUESTION 4 : And of course, going along with having busy lives and not enough time – sometimes it seems there’s just not enough time to prepare for healthful meals! What’s at least one way that you try to meal prep through the week? Do you have any short-cut pointers for the rest of the group? Tell us your secrets!
QUESTION 5(LAST QUESTION, BUT STAY TUNED IN FOR THE GIVEAWAY): Now, we have shared LOTS of great ideas. What is one thing you learned or see differently now after this chat? What’s one thing you will do differently next week to try and get on track with meal planning/prepping next week?
GIVEAWAY ENTRY IS COMING UP STAY TUNED….but first….
I want to tell you all about my new program I’m launching in just a few short weeks called, BEAT THE BINGE. This is an Online Interactive 8 Week program at which you will be able to do some things at your own pace, such as learning courses.
In addition, there will be lots of opportunities for engaging with the Beat the Binge community, implementing some of the coursework and keeping one another accountable. We’ll be exploring topics such as how to manage food cravings, clinically proven methods for managing emotional eating and more. This is an opportunity to no longer have to EVER be on a diet again. I want to teach you how to incorporate a lifestyle change and stop feeling crazy around food.
PLUS those that join the program will get 1 month FREE of the new MADDEN WELLNESS MEMBERSHIP, a community that will offer ongoing support, educational instruction, one-on-one coaching, and lots more for WAY LESS that the price of a single counseling session.
GO HERE to learn more and get on the VIP list for the first launch of the program at a DISCOUNTED rate: http://www.maddenwellnessky.com/beat-the-binge
FREE RESOURCES: Before we wrap up, be sure to check out the event page sometime tonight or tomorrow. I will be posting some additional free resources and information there for you to look at regarding Meal Planning. In addition, if you have not done so already, please take advantage of my 7 STEPS TO STRESS-FREE MEAL PLANNING GUIDE at this link: https://www.dropbox.com/s/q9hpmb8yena3zaw/Meal%20Planning%20Steps.docx?dl=0
!!!!!!GIVEAWAY TIME!!!!!
As previously mentioned, one lucky attendee will win a FREE Food Log Analysis. You can find out more by visiting the link I provided on the Event page. I will be in contact with the winner within 24 hours and we can discuss how you’ll get started.
FREE RESOURCES FROM STRESS FREE MEALING PLANNING CHAT:
WASTING FOOD-PREPARING TOO MUCH FOOD-LEFTOVERS: http://greatist.com/health/leftovers-meals-healthy-recipes
NOT HAVING ENOUGH TIME TO MEAL PREP:
http://nutbutterrunner.com/search/meal+prep ß------ She used to meal prep every weekend and post on her blog.
30 Day Meal Plans from Eatingwell.com - http://www.eatingwell.com/search/apachesolr_search/30%20day%20meal%20plan
MEALS FOR THE WHOLE FAMILY:
Family Mealtime – It Doesn’t Just Create Warm Memories - http://www.todaysdietitian.com/newarchives/100713p30.shtml
Want Kids to Eat Healthier? Tell Them, Don’t Show Them - http://www.todaysdietitian.com/news/080713_news.shtml
8 Ways to Eat Healthy When Your Spouse Doesn’t - http://www.bengreenfieldfitness.com/2009/08/8-ways-to-eat-healthy-when-your-spouse-doesnt/
MADDEN WELLNESS ARTICLES ON MEAL PLANNING
7 Steps to a Healthy Meal Planning Guide – http://www.maddenwellnessky.com/meal-planning-guide
Meal Planning Mistakes (from the archive) – Meal Planning Mistakes - https://louisemaddenblog.wordpress.com/2015/11/17/meal-planning-mistakes/
Making Healthy Taste Better - http://www.maddenwellnessky.com/new-blog/2016/3/26/savortheflavor
LINKS TO MADDEN WELLNESS PROGRAMS:
Beat the Binge – http://www.maddenwellnessky.com/beat-the-binge/
Madden Wellness Membership - http://www.maddenwellnessky.com/mw-membership/
Food Log Analysis – http://www.maddenwellnessky.com/new-page/
Individual Counseling and More - http://www.maddenwellnessky.com/services1/
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com .
Making Healthy Taste Better - #NationalNutritionMonth #SavortheFlavor
One of the biggest concerns I hear from clients about eating more healthfully is they're worried about food being bland, boring and just not tasting good. And you know what? That is a LEGITIMATE concern! I mean, after all, who would WANT to stick to any type of healthy eating plan or, heaven forbid, make it a lifestyle change if you don't even like what you're eating!
One of the biggest concerns I hear from clients about eating more healthfully is they're worried about food being bland, boring and just not tasting good. And you know what? That is a LEGITIMATE concern! I mean, after all, who would WANT to stick to any type of healthy eating plan or, heaven forbid, make it a lifestyle change if you don't even like what you're eating!
March is National Nutrition Month and this year's theme is Savor the Flavor. What better way to celebrate this year than to share some of my favorite ways to enhance and savor the flavor when preparing delicious, healthy foods.
Oils and Vinegars - There are a HUGE variety of different types and flavors of oils and vinegars on the market other than just your typical Olive Oil or Balsamic. Oils and vinegars can be used to enhance vegetable dishes, salads and pasta dishes. Look for Cider vinegars, usually made with apples to add to marinades. Rice Wine vinegars for Japanese dish and Asian inspired meals. There are lots more to consider and experiment with!
Pickled Vegetables - If you love pickles on your sandwich, then it might be time to experiment with trying pickled vegetables in other meals and dishes. Black olives, green olives, capers, banana peppers and pickled peppers can add tons of flavor pops to meals. Top your salads and entrees with a few of these and you'll never be bored.
Hot Peppers - Bringing up the heat to a dish will also inspire your taste buds and leave you feeling like your dish has an even deeper flavor. Jalepenos, habeneros, cayenne, chili peppers...the list goes on and on. Add just a little spice to turn up the heat, or a lot for a KAPOW of flavor! Peppers can be used in dishes to enhance flavor or as toppings. Use peppers in Mexican inspired cuisines, salads, on sandwiches, in casseroles and more.
Spices and Seasoning - Mrs. Dash is my jam! I love all the different varieties. Southwest Chipotle and Garlic and Herb are my favorites to add to vegetable dishes. But really, any type of spice or seasoning to add to vegetables, meats and even your carbohydrate dishes will only ENHANCE the flavor without the added calories or nasty stuff getting in the way. I love Tyme and Rosemary for chicken dishes. I love Paprika and Cumin for pork dishes.
Fresh Herbs - We can't mention spices without mentioning fresh herbs. Fresh herbs offer an even more intense flavor than their dried counterparts. Add Cilantro to Mexican inspired cuisines. Add Rosemary and Dill to roasted vegetables, such as red potatoes. Bonus if you plant and grow the herbs on your counter top!
What other ways can you think of to SAVOR THE FLAVOR of your dishes?
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com .