long island fitness coach

3 steps to crush sugar cravings and lose excess body fat

Imagine a life with no cravings!



No, wait…imagine what would happen to your body and your health if the sugar cravings could finally go away!

While there are no magic pills to make such a thing happen, there are definite steps you can take. In my latest Workshop Wednesday video, I shared 3 steps that will get to the root cause of your cravings and help you lose excess body fat. Consider this your road map to start taking action and seeing results!

If you're finding these videos helpful, hop onto my email list to ensure that you don’t miss them! I share healthified + delicious recipes (is there any other way though?!?), workouts, wellness and weight loss video trainings, and new opportunities over there - weekly! And P.S. you’ll receive a super-awesome welcome gift right away when you join. ;-)

CHECK OUT THE (10-min.) VIDEO RIGHT HERE:

Talk soon,

Tara

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!

Dark Chocolate Love Bites

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It’s Valentine’s Day week and it’s not too late to make something that requires minimal time + ingredients but looks super fancy…and tastes even better! ;-)

DARK CHOCOLATE LOVE BITES

Ingredients:

  • 3.5 oz. dark, organic chocolate

  • 1/4 cup pomegranate seeds

  • 1/4 cup slivered almond

Directions:

  1. Fill one large pot with water and place a smaller pot inside. Bring to a boil then reduce to simmer. Make sure no water can get into smaller pot.

  2. Add dark chocolate to smaller pot and stir continuously until melted. It burns fast…don’t take your eyes off of it to help with your daughter’s math homework.

  3. Spread a large piece of wax paper across your counter. Place a heaping teaspoon of melted chocolate onto the wax paper so it forms a circle. Repeat until all chocolate is used up.

  4. Immediately place 4-5 pomegranate seeds in the center of each chocolate and then surround with slivered almonds.

  5. Let chocolate cool for 1 hour before peeling off the wax paper. Arrange on a nice plate or place in mason jar.

    Make sure you tag me on social when you share these beauties! ;-) Enjoy!

    In good health,

    Tara

Metabolism article (with Dr. Axe)!

Hey guys,

Check this out…

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I didn't pick this picture!! :-)


But, I did get to write alongside one of my favorite writers / educators in the holistic health space… Dr. Axe!

The article all about metabolism came out last week in Glam. If you'd like to find out if we are able to improve our own metabolism (spoiler alert: we can!), you can check out the article right here.

In good health,

Tara

P.S. If you struggle with a sluggish metabolism and are looking for a way to kick things in gear, grab my FREE 3-Day Meal Plan!

Eggs in a Butternut Squash Nest

Eggs in a Butternut Squash Nest
(
Serves 2)


Ready for a new recipe?! This works just as well for Breakfast-for-Dinner as it does for regular Breakfast-for-Breakfast. Sorry, Lunch.


Ingredients:


1.5 cups butternut squash (spiralized into noodles)
2 tsp. coconut oil
4 whole eggs
sea salt + pepper to taste
1/4 microgreens (optional)


Directions:


1. Form the spiralized squash noodles into nests, making a small well in the center for an egg.


2. Heat a pan over medium heat and add the coconut oil. Use a spatula to transfer the squash nests to the pan and cook for about 7 minutes.


3. Crack eggs into cups and transfer them into the wells of the squash nests.


4. Transfer the egg nests onto a plate and season with sea salt and black pepper to taste. Garnish with microgreens (optional) and enjoy!

In good health,

Tara

P.S. If you enjoy recipes like this one, you’re going to want to hop onto my newsletter list! ;-)

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:

Name *
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I have a surprise for you! (Sugar cravings? Health goals? Read this!)

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Psst…


Yeah, you!  The one that knows she's destined to make some amazing progress in her health this year. The same one that's also dealing with the post-holiday sugar cravings and telling herself she'll "start" when those go away...


I get you. I do. The holiday cookies, pies, bread, pizza, chocolate, and wine are SO DELICIOUS, but come with tons of baggage like your favorite toddler when you try to leave the house for 30 minutes.  



It can be tricky to gain any traction with your goals when you're still battling those cravings for sugar and carbs.  So, as a thank you for allowing me to hang out with you every week in your inbox, I have a surprise for you!


Coming January 14th to an inbox near you: Crush the Cravings, a 5-day (FREE) Challenge.  No need to do anything if you’re already signed up for my newsletters.  Well, you could tell a friend (or 5) if you want to help me help others!  ;-)


If you’re not yet on my newsletter list, it’s not too late to join! Sign up at TaraAllenHealth.com - right on the home page, and get ready to open a new email everyday next week with a new tip or habit to practice that will have you well on your way to eliminating those cravings by week's end.


Sound good? Great! I'm excited to hear how awesome you feel at the end. Use #crushthecravings and tag me in your posts as you track your progress!


"See" you soon,

Tara

THRIVING this Holiday Season: Part 2, FITNESS

Ready to THRIVE?


What are you waiting for?!  


If you celebrate Christmas, then today is a very special day for you. Merry Christmas! If you are reading this in real time as it showed up on my site, right now I am probably taking too many blurry pictures of my children as I choke back tears as I remember "how little" they were last year at this time. I'm emotional. I cry over everything.  :-)  


But, chances are you are reading this at another time.  Maybe it's Tuesday night now or Wednesday morning. Regardless of whether or not you celebrate Christmas, you might be thinking ahead to more parties this week as New Years approaches quickly. If you thought that I was going to tell you right now to avoid alllll cocktails, cookies, and pie…you thought wrong.  I want you to enjoy yourself…with intention!  And, I want you to feel as though you're not "off the wagon".


One way to allow all of the merriment to happen and also not feel like you've tossed away all hope at any of your health goals is to keep (or re-establish) an exercise routine right now. Before I lose you here, I'm not talking about going from nothing to 60-minute workouts!  How about 5 minutes today?  How about 10 tomorrow?  What can you do?  Let's start there.


In my latest Workshop Wednesday video, I shared a little bit about how to set goals in a completely new way (hint: behavioral over outcome), and also get into 7 ways to get your fitness in during the holiday season…and Winter in general.  There are unique hurdles that present themselves this time of year, but there are also unique opportunities!  


Here's a summary:


Tip 1: Commercial breaks.  During your favorite holiday movie, Netflix, or DVRed show, march in place or do dips on a chair.


Tip 2: Be creative.  Ten squats every time you go to the bathroom (yes, even at work) is that much more than you're already doing.


Tip 3: Festive decorations.  Bundle up for a walk or run as a different way to experience the beautiful lights this time of year.


Tip 4: Holiday fun run.  There is still time to sign up for a New Year's run or walk.  Be social and active at the same time.


Tip 5: Track your steps.  Use an app or wearable device to try to improve the number of steps you take.  Using those gifts cards or making returns at the mall?  Perfect!  Do a few extra laps.


Tip 6: Shoveling. You have to wait for Mother Nature to cooperate for this one, but take advantage when the white stuff gets here.


Tip 7: Winter FUN. Snow tubing, ice skating, sleigh-riding, skiing, snowboarding...


Which one of these is your favorite?  I'd love it if you hit "reply" to this email and let me know.  


In good health and holiday cheer,
Tara


P.S. If you want to catch the video, here it is!

Thriving this Holiday Season: Part 1, The Food

The holidays are upon us! If your life is anything like ours, you will have parties and gatherings and events everyday for the next week and a half. :-) It’s fun! And also, it can be tricky to manage any type of health goal with all the food, cookies, alcohol, and hot cocoa.

Check out my recent Workshop Wednesday video in which I shared my top tips for not just surviving, but actually THRIVING, during this festive time.

In good health and holiday cheer,

Tara

P.S. Stay tuned until next week when I share Thriving this Holiday Season, Part 2: Fitness.

Creamy Vegan Tomato Soup

Hey guys,

I don’t know about you, but I’m a soup lover! Unfortunately, creamy soups with a dairy base don’t love me back these days. And while I’m not selling artwork at fancy galleries or able to knit beautiful sweaters to save my life, my creativity often shows up in the kitchen when I’m trying to make healthier versions of my childhood favorites so that my family and I can enjoy them.

This is a new recipe that was inspired by the first frosty, October morning here in NY recently. No joke - we had our air conditioner on one day and 3 days later, the heat! It’s been wild. In fact, the extra dose of vitamin C from this tomato soup won’t hurt either with all of the weather changes and school germs aloft. ;-)


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Creamy Vegan Tomato Soup

(Serves 4-6)

Ingredients:

• 2 x 14.5 oz. cans fire roasted tomatoes
• 1 cup veggie broth or water
• 1/4 teaspoon fresh pepper
• 1 teaspoon sea salt
• 1/3 cup packed fresh basil
• 2 tablespoons olive oil
• 1 can full fat coconut milk

Directions:

1. In a blender, stir together the tomatoes, broth or water, pepper, salt, basil, and oil.

2. Pour into a large pot.

3. Place on stovetop on medium heat.

4. Cook 5 minutes. Then, add in coconut milk and stir to combine.

5. Cook for about 5 more minutes.

4. Serve and enjoy!


In good health,

Tara