free meal plan

Did you want a free recipe book?

…because I made you a gift and I'd like to give it to you now...




Low Glycemic Anti-Inflammatory Recipes in 30 minutes or Less



That link above, it's a recipe book. And it happens to be gluten free, dairy free, and completely plant-based. Do I think you need to eat that way? NOPE! But these are some of my favs and they work for most people. ;-)

And if you want even MORE plant-based, gluten-free, healthified recipes, you’re gonna want my (also free) 3-Day Meal Plan designed to help balance blood sugar, improve fat loss, and keep those hangry cravings at bay. ;-) I gotcha covered! Here’s that meal plan!

In health + gratitude,

Tara

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. 

Easy Apple Dippers

Hey guys,

Ready for a fun & tasty new snack or dessert idea?

These are great for parties and perfect if you need something that doubles as an activity AND food source for your kiddos. :-)

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Easy Apple Dippers

(serves 2) 



Ingredients: 


💚1 apple 

💚Dips (such as peanut butter, almond butter, melted dark chocolate, coconut yogurt, mejool date "caramel" 

💚Toppings (such as crushed nuts, seeds, dark chocolate chips, coconut) 


Directions: 

1. Using a melon baller, scoop out "balls" of the apple until you reach the core. 

2. Pierce each apple "ball" with a popsicle stick. 

3. Coat each apple ball with dip of choice and then into topping(s) of choice and place on wax paper. 

4. Place in freezer for at least 30 minutes. 

5. Enjoy!! 



In good health,
Tara

P.S. If you are always looking for new and fun (+ healthy) recipes for yourself and your family, grab my FREE 3-Day Meal Plan for Losing Body Fat. This thing is not only an awesome tool to spark momentum and results, but its’s chock full of delicious new meals and snacks to try! Grab your copy right here, right now. Hope you enjoy!

FAT LOSS and Meal Timing

Fat loss - when the heck should I eat?


It's a common misconception that we need to be eating a million times a day in order to increase our metabolism and burn more fat.


First of all, let's talk about who is looking to burn more fat? If you are looking to lose weight or even just "tone up"…you're looking to decrease the excess fat you have on your body. 


Watch my latest live video (or just listen - you don't need to see my face) as I get into how to tap into your fat stores to use them up as energy. We're discussing meal timing (when and how often) and we nerd out on what insulin is and the role it plays in fat storage and fat loss. It's a pretty unknown concept to most. Definitely worth the 35 minutes if fat loss is on your agenda!


Here's a quick summary:


1) Insulin is a fat-storage hormone that helps us carry sugar into our cells to use as energy. Whatever we don't use gets stored as fat to use at a later time.


2) If insulin remains elevated, our bodies remain in fat storage mode and do not switch over to fat burning mode.


3) Lowering insulin is what allows us to switch over to fat burning mode. We can lower our insulin by focusing on nutrition upgrades and timing our meals properly (hint: eating every 2 hours will not allow your insulin levels to come down for you to enter fat-burning mode).



Watch or listen to the video for lots more details and for the 3 tips I share at the end so you can get going on your fat loss goals right away!!

In good health,

Tara

P.S. If you’d like a (FREE) 3-day meal plan designed to help you with WHAT to eat and WHEN to eat for healthy fat loss, you can grab that right here! Enjoy!

3 NEW things to consider when meal planning

Hey guys,

In my latest live Workshop Wednesday video, I mentioned 3 important things I see so many of my clients skipping when they go about planning their meals out for the week. While almost everyone considers what they have in the kitchen, their budget, what they enjoy eating, and when they’ll be going shopping, these 3 things are often overlooked.

  1. Goals - are you putting together your meals with your ultimate goals in mind? Does the meal plan reflect the types of food your body needs, the amount, the meal timing…?

  2. Schedule - are you a bit overzealous in trying to cook too many new recipes in one single week? What days are busiest? Are you utilizing your leftovers in the best possible way? Leftovers save sooooo much time, money, and stress if done right. ;-)

  3. Other people - who will you be cooking for? Are you making side dishes work for you so that everyone can enjoy the same meal and still be eating according to their body’s needs?

Check out the video for my tips and let me know in the comments…do you meal plan?

In good health,

Tara

P.S. Would you like a FREE meal plan to get you started? I’ve created “The Hangry Women’s 3-Day, Plant Based Meal Plan for Losing Body Fat” and would love to get you your copy!

Meal Plan Sign-Up:

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