Tag Archives: meal prep

Detox Using Your Thanksgiving Leftovers (As Seen on ABC Chicago)

Now that the big event is over, how can you use up those leftovers while also getting back on track with your weight loss goals? Perhaps you’re thinking there’s no way you can use that feast food to your advantage? Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour has good news for you! Watch this video and read the blog for more helpful detox tips!

 

If you’re like me, you always seem to find yourself with a fridge packed full of leftovers after Thanksgiving (or any other major holiday!). Many of my private weight loss clients worry that they won’t be able to get back to their goals until they’ve spent the following week eating up all those remaining celebratory dishes.

They don’t need to worry and neither do you! Here’s a few simple ways to put all that food to work, detox yourself, and avoid waste, starting with that star of Thanksgiving: the  turkey!

Shredded Turkey Salad

Start with a base of spinach and/or other mixed greens. Using your hands, shred a portion of leftover turkey meat and place it on top of the greens. Top this with a healthy salad dressing. My go-to is Primal Kitchen, their products are made with avocado oil, super yummy! If you’re local to the Chicago area you can find them for sale at Mariano’s or Jewel.

If you’re not really a salad person, try my low-carb twist on that usual post-thanksgiving staple: the turkey sandwich. Using large leafs of romaine lettuce, add some of your shredded turkey. Then top with a little avocado mayo, also available from Primal Kitchen, roll it up and enjoy guilt-free!

Green Bean Soup

Turn your green bean salad, or any other leftover cooked veggies, into a hearty, healthy soup! If you want to make a large batch throw it in the crockpot or in a big pot on the stove with some broth and spices. You can even add in some coconut milk and make it more like a thai curry soup, mmm!

Or you can make individual servings, one meal at a time! Need a quick lunch?  Just put your veggies in a bowl, top it with some Bru Broth, heat in the microwave, and enjoy!

Bru Broth is a doubly great option because it provides protein and it’s anti-inflammatory.

Quiche Me Quick

Got leftover pie crust? Crumble that delicious, flaky pastry into a non-stick muffin tin, crack an egg on top, add some veggies, herbs, and spices. Bake at 350 degrees for about 20min. These are wonderful because you can make a whole batch at a time, then store them to reheat for fast snacking throughout the week!

Here it is, folks, the ultimate hack: How to get back on track while eating pie for breakfast 😉

Pumpkin Pie Smoothie

If you’re nuts about pumpkin pie then you’re going to love this one! Take your leftover pumpkin pie filling, about a tablespoon per smoothie. Blend it with some greek yogurt, water, and a handful of spinach for an absolutely delicious, but still healthy treat. Step it up further by adding in some protein powder and voila! You’ve got an amazing, detoxifying, protein-packed breakfast!

Once you’re all out of tempting leftovers, if you find yourself wishing for further guidance on what to eat, check out my helpful Meal Plan & Recipe Book.

Happy Holidays!

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As a private weight loss coach and a private fitness coach for women, I specialize in helping successful women lose weight.

 

If you’re looking for a life coach, a wellness coach, or a confidence coach in Chicago and beyond, you’ve come to the right place! As a certified personal trainer for women, Yoga Instructor in Chicago, Pilates Instructor in Chicagoland, and certified professional life coach in Chicago, I work with successful women across the country as a private weight loss coach for women.

 

For more inspiration, join our FREE 21 Day Challenge at stepitupchallenge.com

Healthy Lunch Ideas & How to Pack a Healthier Lunch (As Seen on ABC Chicago)

Get the scoop on how to pack a better lunch from Women’s Weight Loss Coach and Fitness Expert Stephanie Mansour. Check out her recent interview on ABC 7 Chicago in which she goes over five simple ways to pack fast, healthy lunches that are good for you and the kids!

The morning is busy enough, so you definitely don’t want to put off packing the day’s lunches to right before rushing out the door. As I like to remind my private weight loss clients  one of the keys to success is careful planning.

Plan With Purpose

Take a look at your upcoming schedule, utilize a planner or a calendar, and write down how many lunches you need to prepare for yourself and your kid(s) vs. how many meals might be eaten outside of the home. Take the number of meals you need and base your shopping list off of it.

Shop ‘Til You Drop

Now that you have your number of lunches needed and your grocery list you can get to the store and grab everything you need in one full swoop! For example if you decided you need four lunches for yourself for the week, that means you need to be shopping for four proteins, four greens, four snacks, etc.

Pack Mindfully

Nobody wants to eat a soggy salad. Make it easy on yourself by investing in plenty of different-sized ziploc containers. Pack your proteins separately from your greens, and your dressing measured out in its own container.

Keep yourself from going overboard on your daily amount of healthy fats by pre-packaging out your almonds, pistachios, and nut butters. Portioning out serving sizes of hummus is a good idea as well! And bonus, buying nuts in bulk and packing them into smaller containers yourself is easier on your wallet than buying those individual packages.

Do all your food packing the night before so they’re ready to grab ‘n go in the morning!

Bulk Up!

An important part of any sustainable weight loss program is to have enough healthy options available that when hunger pangs strike you won’t derail. For this reason I recommend adding an extra piece of fruit into your lunch bag. Something delicious and fiber filled like an apple is wonderful.

Satisfy That Sweet Tooth

Yes, best news ever, desserts can be healthy! Pack yourself a healthy dessert to enjoy post-lunch and curb any sugar cravings that might creep up on you in the afternoons. My favorites are a sweet potato warmed up in the microwave, a granola bar, or even a little bit of dark chocolate. Aim for one that’s over 70% cocoa for the best benefits.

 

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As a private weight loss coach and a private fitness coach for women, I specialize in helping successful women lose weight.

If you’re looking for a life coach, a wellness coach, or a confidence coach in Chicago and beyond, you’ve come to the right place! As a certified personal trainer for women, Yoga Instructor in Chicago, Pilates Instructor in Chicagoland, and certified professional life coach in Chicago, I work with successful women across the country as a private weight loss coach for women.

For more inspiration, join our FREE 21 Day Challenge at stepitupchallenge.com

 

How To Get Back Into A Fitness Routine (As Seen On CBS Chicago)

With kids going back to school, it’s the perfect time to revamp your fitness routine. Weight Loss Coach and Fitness Expert Stephanie Mansour stopped by CBS Chicago to provide some new and easy habits that help you shape up and stay in it to win it!

A large percentage of my private weight loss clients are busy career women. A common point I like to touch on is that staying well-nourished is equally as important as making the time to workout.

When you’re constantly on the go it can be hard to find time to slow down and cook yourself a healthy meal. That’s why my first habit recommendations to start with is–meal prepping!

Meal Prep To the Max

To smoothly integrate meal-prepping into your weekly habits–plan in advance. Plan a menu, list out all ingredients needed, then pick a day when you are less busy to go grocery shopping. Don’t forget the list!!

Cook your food, then take it a step further and portion the food out in individual containers. Do this so that when you’re rushing out the door in the morning it’s as simple as grab-n-go!

Click here to purchase a copy of my 7-Day Easy Meal Plan + Recipe Book!

Ditch Lofty Workout Goals

This may sounds counter intuitive, but hear me out! If you haven’t been in a routine, you may be tempted to go from zero to full throttle. Thinking you’ll be able to jump into a full time gym schedule may lead to feelings of overwhelm and burn out before the habit has even taken hold.

Pull back a little and start with committing to working out just five minutes a day. I recommend movements you can even do while watching TV, such as, foam rolling, squeezing a yoga block between your thighs, or using a yoga strap to get some stretching in.

Want to do something that makes your body feel good? When we feel flexible, loosened up, and relaxed, we’re more likely to want to keep those good feelings going by say, going for a walk or trying a workout! For a bit of body therapy, I recommend the Original Worm Foam Roller to all my private weight loss clients.

And if you don’t already own a yoga block or strap I love products by Gaiam!

Bite-Sized Ways to Eat Healthier

Healthy sources of fats like almonds and nut butters are great to keep with you during the day for snacking. They can also be a little too easy to overindulge in, so I advise pre-portioning them out in small to-go containers. You can even buy individual serving sizes of nut butters from brands like NuttZo. Deliciously convenient!

Another bite-sized way to achieve your goal of eating healthier is to add one specific food to each major meal of the day.

Breakfast – Add a healthy fat such as chia or flax seeds into your oatmeal, smoothies, or yogurt.
Lunch– Pack your favorite brand of protein bar to have as a snack after lunch (just make sure it has at least 10g of protein in it)!
Dinner– For dinner, simply add in an extra veggie!

Reward Yourself Like a Child

When a child does something well, you encourage them, right? Whether with hugs or a high-five, it’s a confidence boost that associates a set action with a positive outcome. Treat yourself the same way. Did you do your five minute workout today? Pat yourself on the back! Meal prepped so your nutrition was accounted for all day? Give yourself a big ol’ hug, you deserve it!

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As a private weight loss coach and a private fitness coach for women, I specialize in helping successful women lose weight.

If you’re looking for a life coach, a wellness coach, or a confidence coach in Chicago and beyond, you’ve come to the right place! As a certified personal trainer for women, Yoga Instructor in Chicago, Pilates Instructor in Chicagoland, and certified professional life coach in Chicago, I work with successful women across the country as a private weight loss coach for women.

For more inspiration, join our FREE 21 Day Challenge at stepitupchallenge.com

Stephanie High-Fiving Anchor