The 5 things you need for a health + body transformation

Hey there,

There are 5 things you need to have a successful health / body transformation.

And it's not kale….or kettle-bells. ;-)

CHECK OUT MY LATEST VIDEO (below) where I cover these 5 'things'.

These are not traits as most people believe, but SKILLS that can be practiced and developed over time. Pour your attention into these 5 areas and watch how successful your journey becomes.

Short on time? I get it! (I really do). Try this: LISTEN to the video instead of watching. Multitask while commuting or folding laundry or stretching.

Or, just check out this brief overview to get an idea...

The 5 things you need for the most amazing health + body transformation to take place:

1) Confidence. Build trust in yourself by taking baby steps and actually doing what you say you'll do. Confidence builds and you can set bigger goals at that point.

2) Discipline. Motivation comes LATER. Before motivation there is discipline - like the less fun but just as effective coworker that seems to always get the job done. ;-) Do the things that you don't want to do (if they will ultimately help you). Go for that walk. Lift those weights. Eat the spinach. Whatever.

3) Perspective. All goals boil down to how you want to feel. No one cares how much you weigh…not even you! What you care about is how you think you'll feel when you get there. Zone in on that feeling you're going for. Connect to it. Stay focused on that.

4) Grace. If you beat yourself up after 'making a mistake', your brain will try to make itself feel better by doing things that aren't serving you (stress / emotional eating, skipping your workouts in favor of Netflix and couch, etc.) Giving yourself grace tells your brain it's not under attack and therefore, it doesn't need to seek out comfort in other ways. Isn't neuroscience fascinating?!?

5) Fail forward. Everything is a chance to learn. Don't rob yourself of those learning opportunities by aiming for perfection. Things WILL NOT always go your way. That's a blessing! Because now, you get a chance to be curious about what went down, create a new game plan, and try that on for size the next time you encounter that situation (think weight loss during the holidays, vacation, illness, busy time at work, etc.)

You DO NOT need to be born with these traits or be a master at them yet. We all have these baby seeds inside of us ready to grow!

I'd love to hear from YOU. Which one of these 5 things do you struggle with the most? Drop a comment below.

Health + Happiness,

Tara

Overeating, stress eating, emotional eating, binge eating...it's more than the weight!

Why is it that you can stick to your plan - or at least reasonable portion sizes - alllllll the way until about 8 PM?
Is there a magic switch that goes off at 8 PM that tells your brain to crave all the things?

Well yeah….kinda.

If you have been overeating - eating more than your body requires for fuel - it's likely that your brain is now on autopilot. You may tell yourself tonight is the night you'll eat nothing after dinner or munch on carrot sticks and hummus only to find your hand seemingly betraying you as it reaches for the chips and ice cream.

Here's the great news: Most of the day, you're not overeating. If someone put chips in front of you at 6 AM, you're probably going to push away the bowl. Do the chips taste any different at that time of day? Nope! But you are simply not in the habit of overeating, binge eating, or emotional eating at that time.

CHECK OUT MY LATEST VIDEO where I dive into this topic even more. Listen out for the 4 questions I mention towards the end that will help you stop your next overeating episode in its track.

This stuff takes practice…and patience, but it is absolutely possible to create new habits that will help you reach your goals.

Oh, and did you know your seasonal allergies may be related to your overeating? I explain that and more in this week's video.

In good health,
Tara

P.S. If you need some help in overcoming a long habit of overeating (or stress eating, emotional eating, binge eating…), let me know. I'd love to schedule a free phone consultation to chat about your goals and how I may be able to help you.

I currently have a beta tester's special going on in which you can receive health coaching, nutrition coaching, AND fitness coaching all for under $100 a month. It's a new program version that's not open to the public yet, so I need some testers for feedback and case studies. Hence, the extra-awesome pricing. ;-) But there are only a couple of spots available and we start very soon! So email me (Tara@TaraAllenHealth.com) and let's get you on a customized, NON-restrictive plan!

Monkey Salad

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Have you ever heard of Monkey Salad before? It’s a cute name for a fun fruit-and-nut salad that contains bananas.


We just saw the Curious George movie recently, so I have bananas on my mind. :-)


This makes a great snack or dessert when your sweet tooth is strong. Kids really love it too! The best part is that you can customize it to suit whatever you have on hand or individual allergies.


Swap out the nuts, change the fruits, experiment with different nut or seed butters … it’s all good (and delicious!).


Monkey Salad


1 banana, sliced
½ cup of berries or sliced apple
¼ cup cashews, pecans, walnuts or almonds
1 tbsp almond or other nut butter
(optional) 2 tbsp coconut flakes
(optional) Sprinkling of sea salt
(optional) Drizzle of honey


Put all of the ingredients in a bowl and enjoy!


In good health,
Tara



P.S. I have just a few spots left to test out a NEW online weight loss program I created. This is a chance to get your healthy weight loss transformation for a lot less money! If you believe that diets aren't the answer, that healthy change involves nutrition, moderation, real life, fitness, lifestyle upgrades, and a new way of thinking (to match the sweet, smart warrior you are), then you're going to LOVE this opportunity!


If you are ready to prioritize your health with 15-20 minutes a day and $97 a month (for EVERYthing - nutrition, fitness, lifestyle habit upgrades, and mindset rewiring), reply to this email and let me know. I'll share more details and we can hop on a call to chat about it along with your goals.



This opportunity is just for a few more ladies willing to take a leap! I will then be closing enrollment for a while as I work with this current group.



If you were looking for a sign, this is it. Email me now. ;-)

Hungry ALL the TIME! Help!

Today I want to talk to you about HUNGER. It's that feeling that some people say is nagging. Or empty. Or deprivation. Or triggers worry and obsessive thoughts about food.


We all experience hunger differently. But one thing we have in common is that when we try to "diet" and don't work on recalibrating our hunger signals (so we can trust them again), the said diet won't last very long.


It's not that you don't have willpower, but rather that your brain is designed to override YOU overriding IT when it believes it needs something you're not providing.


The key is in fixing the underlying issues so that your hunger cues are more trustworthy. This means, your brain will only cry "hunger" when it actually needs more food.


Wouldn't that be helpful?!?


Check out my latest Workshop Wednesday video in which I cover this in more detail and share 3 ways to start recalibrating your hunger signals right away.



More trustworthy hunger = more control over food intake = INTENTIONAL choices and the ability to reach your goals.



Pretty cool, huh?



HERE'S THAT VIDEO LINK AGAIN.

In good health,

Tara

Summer Smoothies

Hey there,

Surprise! Today I wanted to share my new collection of summer smoothie recipes with you.

Smoothies are one of my favorite ways to get in extra nutrition as a meal replacement or snack. You'll notice each of the recipes is for one serving, but feel free to bump that up so you have some to share....or pour into ice pop moulds for a quick dessert!

My suggestion? Pick one or two of these to try this week. Add the ingredients to your grocery list and jot down a quick meal plan for the next few days or week.

Did you know that when you wait until it's time to eat to decide what you'll have, your primal brain takes over? That's why it becomes much harder to choose something healthy in the moment.

Instead, by planning your meals at least 24 hours (or more) beforehand, you can tap into your pre-frontal cortex (your "human" superpower brain) and make decisions based on your long-term goals.

You deserve to set yourself up for a win!


Enjoy,
Tara



P.S. Here's that link for the recipe book again. Feel free to print it out or save it for future reference. :-)

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Weight LOSS and weight GAIN require 95% of the same strategies!

Most people think that their weight LOSS goals or their weight GAIN goals are on opposite sides of the spectrum.

And while it's slightly true, in a health-first approach, the strategies to achieve any body goals - and improved health - are 95% identical!

Why? Well optimization is optimization. Being able to change some aspect of your body (such as losing excess body fat) requires a certain level of nourishment, a certain baseline of the foundations like sleep, and a buzzing metabolism.

If you're curious about how I can help one person lose weight and another person gain weight using a nearly identical approach, check out my latest Workshop Wednesday video that I recorded last week. In the video, I cover lots of the topics we address in both cases. If you're a go-getter, you're going to want to use these topics as a framework to develop your own plan!

If going at it alone has not been working - or not been lasting - I have a few spots open for my private, fully customized virtual coaching program opening up in August. If you are someone that likes to save money and time and get results, you have to check it out.

Do you know there are people that spend SO MUCH MONEY and TIME and EFFORT and still do not get the results they want?! Maybe you have been doing this too…I certainly did in the past. I can tell you first-hand that doctor appointments add up, meds add up, supplements, books, "quick fixes", unused memberships, lost time at work…it all becomes so expensive when we are not optimizing our health!

If you've been feeling like you're ready to improve your health, love your body, and impress the socks off of yourself, then check out all the details (yup…including prices) for my private, virtual coaching program.

And if you are feeling EXCITED about the possibilities for your future and want to make sure we are the right fit to work together, sign up for a free 15-minute call right here. We'll talk about your goals and figure out if I'm the person to help you - once and forever. ;-)

In good health,

Tara

Apple Brussels Sprouts Salad

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You have to try this new salad! The apple adds a sweet-tart taste to the this bitter vegetable. :-)

Apple Brussels Sprouts

(Serves 4)


Ingredients:

1 tbsp. avocado oil or coconut oil

1 medium yellow onion, chopped

1 9-oz. package of shredded Brussels sprouts (or shred about 3½ cups of whole sprouts)

1 organic apple, peeled

2 tbsp lemon juice

Sea salt

Pepper


Directions:

1. Heat oil in a large skillet on medium heat. Add the onion and saute until it starts to caramelize, about 4 to 5 minutes. Add the brussels sprouts and continue cooking another 5 - 10 minutes..

2. Add the chopped apple to pan and saute for another 2-3 minutes, and then stir in the lemon juice. Cook for another minute or so before seasoning to taste with salt and pepper.

3. Serve and enjoy!

In good health,

Tara

Taking responsibility so you are EMPOWERED to transform

If you are the 'problem', then you also get to be the solution.


And let me be really clear: I am not talking about beating yourself up here!


But, if you can start to look past your (very real) excuses and see just your role in getting to where you're at right now, then you'll also be able to feel empowered to change what you want to.


You see, if you had NO control in getting here, how can you possibly believe that you will have any control in getting there?



Check out my latest Workshop Wednesday video all about this!



And by the way, my ridiculous straight-out-of-the-shower-hot-and humid-crazy-updo hairstyle apparently ruffled someone's feathers on Facebook. Hop on over to my Facebook page if you want to check out what was said and my response.



Here's what's important though: there will always be trolls - or people that aren't supporting you or excuses or people that want to dull your shine. And if you have big goals like I do…you have to ignore it or use it to fuel you. I'm not going to stop showing up on live video to deliver messages of health, longevity, self love, and empowerment just because my hair looks silly that day….or I have no makeup on….or I'm in my pajamas. ;-) I'm showing up - just as I am - no matter what. My BIG goal in starting this business is to help EVERYONE that I can no matter what. If we can't work together one-on-one or in a group setting, then I hope to provide enough information and inspiration so that you can make miracles happen on your own. And if I had to get all glammed up to share my message, it wouldn't happen as often. And it wouldn't help as much. And it would be FAKE because I'd be pretending to be polished all the time when I am…not! :-) 



I've done polished. I've checked the boxes on uniforms, and business casual, and school reports with perfect reference pages. I've done policies, procedures, and scripts at the hospital as a nurse. I've had to encourage meds and interventions when I knew in my heart that my patient needed more of my time instead. Less charting, less narcotics, more heart. I'm not against all meds at all! I'm very grateful for the types of medical services we are lucky enough to have access to. But, sometimes we need humanity first and foremost.



So, here I am showing up outside of the lines. I say "um" a lot. I record live videos in my pajamas if it's nighttime (or early evening sometimes….let's be real) and I have something to share that might help someone.



My priority just wasn't my hair that day - nor is it ever, really. ;-)



I hope you feel comfortable being you despite whatever hurdles are thrown your way.



In good health,
Tara


Trail Mix Granola

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Is this trail mix or is this granola? Either way, it’s DELICIOUS.


Your home is going to smell AMAZING while this is in the oven. Warning: it’s addicting. Be sure to exercise portion control with this healthy snack.

Trail Mix Granola


Ingredients:

1 cup raw mixed nuts (walnuts, pecans, cashews, hazelnuts)
1 cup raw slivered almonds
½ cup pumpkin or sunflower seeds
¼ cup coconut oil, melted
¼ cup maple syrup
1 tsp vanilla
½ cup unsweetened flaked coconut
1 cup dried cherries, blueberries or cranberries
¼ tsp sea salt
(optional: 2 tsp pumpkin pie spice)


Directions:

1. Preheat your oven to 325 degrees and line 1 or 2 baking sheets (depending on their size) with parchment paper.

2. In a large bowl, mix the nuts, almonds and pumpkin seeds. Set aside.

3. In a small bowl, combine the coconut oil, maple syrup and vanilla extract. Pour over the nuts and mix well. Add the optional pumpkin pie spice and mix again, till everything is evenly coated.

4. Spread the nuts on the baking sheet(s) and sprinkle salt over the top of the mixture. Bake for 15 minutes.

5. Remove from the oven and stir the nuts to make sure they toast evenly. Bake for another 15 minutes and remove from the oven. Stir again, adding the coconut flakes. Bake for another 10 minutes to toast the coconut.

6. Remove from the oven for a final time, and let cool. Mix in the berries and serve.

Enjoy!

In good health,

Tara

Your Type A-ness is interfering with your results

Are you a ‘control freak’?

I am too! Well, trying hard to let go a bit, but it’s definitely a part of my personality. And just in case it’s a part of yours, too, I wanted to share why you may be finding that you’re successful in other areas of your life - career, family, business, relationships - but can’t seem to figure out how to hack your way into the health or body goals you have set for yourself.

That’s why I recorded a live workshop video for you on exactly this topic. And as always, I share in the video what you can do about it; how to learn to work WITH your personality type. ;-)

In good health,

Tara

Paleo Pesto Sauce

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Do you LOVE pesto? But also HATE the way you feel after eating dairy like me (lactose intolerant over here)?


I've got an awesome recipe for you to try today!

Paleo Pesto Sauce
Servings depend on how generously you spoon your pesto onto everything. ;-)

Ingredients:

1 cup raw walnuts, shelled (not roasted)
3 cups fresh basil leaves
2 cups baby spinach
4 cloves garlic
Zest and juice from 1 large lemon
2/3 cup olive oil (feel free to swap out for walnut or macadamia oil)
3/4 tsp. sea salt
2 Tbsp. nutritional yeast


Directions:

1. Place all ingredients in a food processor or high-speed blender and blend until well-combined.

2. Store in an airtight glass jar in the fridge.


Now I'd love to hear from YOU!!! What do you enjoy about my blogs? What would you like to see more of? I sit down to post blog posts with the goal to provide help, resources, and inspiration. How am I doing?


If you can leave a comment and let me know how I can be of greater service to you, I'd really appreciate it! In fact, I'll do one pushup for every response that I get between here AND my newsletter responses. :-)


In good health,
Tara

P.S. Would you like more delicious, healthy, plant-based + gluten-free recipes? How about a whole 3-day meal plan worth? Grab it as an instant download now!

You are creating a new habit NOW....and now....and again now!

You're either creating new habits or reinforcing old ones every single day!



NOT working out is actually a habit. Yelling at your kids… a habit. Snacking at night, avoiding new situations like the plague, complaining to anyone who will listen, stopping at the drive-thru, your 3 PM coffee….all habits.


I'm not one to judge what your habits are. No way! I'm busy working on optimizing mine - and teaching you what I learned from years of coaching myself and others.


Here's what you need to know if you are actively pursuing something greater for yourself...


Your brain does not know the difference between a "bad" habit and a "good" one. It just likes to create systems (a.k.a. habits) for efficiency out of anything you do - or DON'T do - often.


The first time you walked, you had to try hard. Same thing went for brushing your teeth, tying your shoes, and your first commute to work.


The best part is that our brains can be 'rewired' at any time! You get to upgrade your habits whenever the heck you want to.


Here's how:


1) Keep doing the thing you want to become a habit. Understand that it will feel hard for a while, but eventually it WILL become second nature. You are in control here. Stick with it.


2) Celebrate every baby step towards your progress. Yes, it'll make you smile in the moment. But here's what's even better than that - your brain will start to associate your new habit with the feel-good hormones you get from the feeling of pride and hope. This is the best way to fast-track your way towards turning that action into a habit because our brain is always seeking out the things that leave us feeling good.

What’s one habit you’re currently working on?! I’d love to hear about it!

If you’d like to join my newsletter list, where I share healthified recipes, more video trainings on wellness and weight loss, and other tips and resources for you on your health journey, come on over! You’ll get an instant download of my favorite 3-day plant-based meal plan for losing body fat. It’s a great way to kick off some results or just get to experimenting with new recipes in the kitchen. Enjoy!

In good health,

Tara

Homemade coffee creamer and tea creamer (dairy free, gluten free, refined sugar free)

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If you've ever been so inclined as to make your own coffee or tea creamer, then have I got a treat for you! :-) This recipe will let you have your coffee and your creamer too...AND feel even better about it! It’s a game-changer. And, you'll probably save a little money too.

Healthy Homemade Tea & Coffee Creamer


Ingredients:


2 cups non-dairy milk (coconut, hemp, pea, almond, cashew – your choice!)
2 pitted dates
Splash of pure vanilla
½ tsp cinnamon
(to make a mocha creamer, add 1-2 tbsp of raw cacao powder)


Directions:


1. Combine all the ingredients in a blender or food processor until well combined and smooth.

2. Taste and adjust flavorings.

3. Store in an airtight jar in the refrigerator for 2 weeks. Be sure to mix it well before each use!



In good health,
Tara

30-second change to supercharge weight loss and health

Do you have a minute to dedicate to your goals?


How about half a minute?

I'm not going to tell you to give up soda or do lunges in your living room for 30-seconds - not today, anyway. ;-) Today, I want you to take a quick inventory of your self-talk. More specifically, I want you to hone in on negative self-talk.

So many times every single day I hear the following from women:

"I am lazy."
"I am out of shape."
"I can't…"
"It's too hard."
"I've never been able to…."

This negative self-talk does 2 things:

1) It makes your brain UNHAPPY, sending it on the hunt to find comfort as soon as possible. For most people I know, food and/or alcohol are quick fixes here. Comfort is a negative sum game. Meaning, your brain WILL get the comfort from somewhere if you've put yourself under attack.

2) It forces you to identify as the person you are feeling like you are. If you think it's too hard, it WILL feel too hard. If you think you're out of shape, you will collect plenty of evidence to prove you are "out of shape". From this place, are you making decisions and taking actions that will propel you forward towards your goals?

Nope.

Here's the 30-second trick…every time you catch yourself thinking or saying out loud something negative about you, your body, or your health, I want you to pause and replace that thought with something that's positive (or at least neutral).

This is what that looks like:

"Tara, you're so lazy! You've been sitting on the couch after work every single night this week."

Pause. Take a breath. Then say, "It's ok that you've sat on the couch because maybe you needed the rest. Now you can get up and go for the walk." (neutral)

OR...

"You're not lazy! Remember that time when you worked full-time and went to school full-time when 9 months pregnant?!" (positive)


It will feel really awkward at first. Then you might start to feel like you want to beat yourself up for the negative self-talk in the first place, but don't! Simply replacing the old thought by telling yourself the new thought right after will start to help you think differently.


When you think differently, you won't be self-sabotaging as often (hello full-pint ice cream Netflix nights!) and you'll be in a better state to gain momentum.


Change your brain, change your life! So, whaddya say?! Are you in?

Choco-PB Yogurt

Hey there,

So….I know you have a sweet tooth! I do, too. ;-)


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Here's my latest low-glycemic / low-carb CONCOCTION - basically just a recipe without any measurements. I'm calling this one:

Choco-PB yogurt


Ingredients:

Unsweetened coconut yogurt (I used So Delicious brand)
Powdered peanut butter (use any protein powder you like)
Peanut butter (or any nut / seed butter)
Raw cacao powder

Toppings pictured: frozen blueberries and hemp seeds


Directions:


1) Mix all ingredients together in a bowl and add toppings as desired. 

2) Enjoy it as a healthy snack, side dish, or delicious dessert!



In good health,
Tara



P.S. If you are ready to make your health a priority once and for all and would like a coach to take you through your transformation, you're welcome to sign up for a (free) 15-min. call so we can chat about your goals and whether or not we're the right fit to work together. 

KETO benefits...without being in ketosis?

Have you heard of the keto diet?



The keto diet…or ketosis….or the ketogenic diet - they all refer to putting your body into a state of nutritional ketosis through consuming close to no carbohydrates (usually under about 20g or 30g per day).

It's very hot and trendy right now, but it's not a new concept. This type of eating has been around for a long time and used as treatments for things like epilepsy, other brain diseases, and some doctors even prescribe it for certain cancers.

But the main reason it's gained popularity recently is for it's potential to help people with weight loss. You may have even heard from a friend or family member that they "went keto" and lost a bunch of weight.

While I am not against the ketogenic diet for some people, some of the time, I am not a fan of it for most people, most of the time.

Watch (or listen to) my latest Workshop Wednesday video in which I dive into this topic. I was able to reverse my PCOS and insulin resistance holistically, but without going on a "keto" diet. In this video I share 4 ways I've been able to do this and how you can start to get many of the same health-promoting and weight loss benefits of the ketogenic diet without actually being in ketosis as well.

In good health,

Tara

P.S. If you’re ready to make your health a priority once and for all and would like to see if we’re a good fit to work together 1-on-1, feel free to sign up for a (free) 15-min. call during which we’ll chat about your goals. :-)

Warm Apple Salad

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Ready for a new side dish?



Warm Apple Salad
Makes 4 servings



Ingredients:

4 to 5 cups loosely packed spinach or spring mix salad blend
1 lemon, zested and juiced (separated)
1 garlic clove, minced
3 tbsp olive oil
Sea salt to taste
¼ cup onion, chopped
4 apples, sliced
½ cup toasted pumpkin seeds

Directions:

1. Wash the greens and place in a large bowl.

2. In a small bowl, whisk the garlic into the lemon juice. Stir in the sea salt and lemon zest. Whisk in the olive oil until it’s emulsified into a vinaigrette.

3. Pour half the dressing over the spinach and toss well. 

4. In a large skillet over medium heat, heat the olive oil and add in the onion, cooking until translucent and slightly caramelized, about 8 to 10 minutes. Add in the apples, and cook until softened, about 5 minutes. Toss in the pumpkin seeds to warm.

5. Add the onion-apple-pumpkin seed mixture to the spinach. Add the rest of the vinaigrette and more salt if desired. Serve and enjoy!



In good health,
Tara


P.S. I have just 1 (but I can be talked into 2) spots left for 1-on-1 coaching in June. If you are interested in learning more, you are welcome to schedule a free 15-minute call. We'll chat about your goals and what you need and find out if it's the right fit for us to work together.


P.P.S. If you prefer to check out some details - including the cost - on your own first, I totally get that! I'm the same way. ;-) Check out my 1-on-1 virtual coaching package here.

5 pillars every weight loss program needs to have (that no experts are talking about)

WHAT IF YOU ARE MOTIVATED TO MAKE A CHANGE, BUT NEED SOME GUIDANCE?!?

In another recent video, I cover the 5 pillars that need to be a part of every healthy + sustainable weight loss program. You don't ever have to pay me a dollar (and I'm gonna keep showing up for you for free anyway!) But, I do want to make sure if you're ready to finally lose the weight once and for all (or otherwise heal your body), that you're going about it with all angles covered. If not by me, then on your own or with help from someone else.

Many nutrition experts just address nutrition.
Fitness experts will tell you it's all in the workout plans.
Occasionally you'll find someone that covers both nutrition and fitness.

But if that was truly all you needed, you'd have accomplished it already, right?!

This is GOOD news! It's actually great news because it means YOU are not broken, but rather the approach you've tried in the past didn't actually get to the root cause of what is going on.

A truly effective coach or weight loss program will cover all of the following - in depth:

  • Mindset (emotional eating, creating new habits, etc.)

  • Mindful eating (slowing down, internal hunger cues)

  • Nutrition (including portions, meal timing, actual real-life recipes)

  • Fitness

  • Lifestyle (sleep and stress play a huge role in healthy weight loss)



A program that thorough is hard to come by. In fairness, I don't know other professionals that are trained in all those areas. So it makes sense. Scope of practice laws are in place to protect us!



If you are interested in hearing more about the 5 pillars…or if you've ever been curious about what it looks like to work 1-on-1 virtually (completely online) with me to make a health transformation, definitely check out the video!

If you are READY to make a change and would like to find out if we are a good fit for working together, you are welcome to schedule a (free) 15-minute call so we can chat about your goals and next steps.

In good health,

Tara

Weight loss and GOOGLE! Huh?!?!

What do Google and weight loss have to do with each other?


You many be thinking, "Nothing!" But hear me out. ;-)


In a recent video workshop, I talk about exactly this - both literally and metaphorically. It's worth the watch (or listen) if you have been feeling a lack of motivation or direction lately in your healthy / weight loss journey.

Come join me inside my FREE, private facebook group for women looking to lose weight in a healthy + sustainable way for more resources, recipes, and video trainings!

In good health,

Tara

Choco-Banana Berry Smoothie Bowl

Are you ready for a new summer dessert staple?! Smoothie bowls are what my kids refer to as "ice cream"…seriously! And this one I'm sharing today happens to be a favorite around here in the Allen household.


The trick is to use plenty of frozen produce and adjust the liquid as you go to get the right consistency. Get creative with toppings! Berries, coconut flakes, dark chocolate chips, nuts and seeds all work well. 


Yes, it contains cauliflower, and yes, it’s yummy. 

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Choco-Banana Berry Smoothie Bowl 

Makes 2 servings 



Ingredients: 


1 frozen banana, sliced 
1 cup frozen cauliflower 
1 cup frozen berries of your choice 
⅓ cup canned coconut milk (shake it up first!) 
⅓ cup coconut water as needed (or regular water) 
¼ cup raw cacao powder 
1 tbsp nut butter of your choice 
Pinch of Himalayan sea salt (optional) 


Directions: 


1. Pour a little bit of the water in the bottom of your high-speed blender, then add banana, cauliflower, berries, coconut milk, cacao powder, nut butter, and salt in the blender. Add the rest of the water. 

2. Blend until smooth, scraping the sides as needed. This will be thick. Add more water if necessary. 

3. Place in two bowls and eat immediately with a big smile on your face. 


Talk soon,
Tara

P.S. Are you on instagram? Me too! I'm @tara_allen_health over there. I'd love to hang out with you in between our weekly emails.