Sharing the details about the Sakara January reset and what to expect. 

Hi friends! How’s the week going for you? I’m definitely feeling the pressure of the last-minute scramble. I got a lot finished early this year, but still find myself with the tiny things left on the to-do list. I’m really trying to get through everything over the next couple of days so I can lower the stress level a bit for Christmas.

If you’re feeling like me, and already looking forward to January, I thought I’d share the details of the Sakara reset if you’d like to join in.

There are a LOT of resets/detoxes/cleanses floating around this time year, and this is one of my very favorites. I’ve had a taste of their reset programs multiple times, and am really looking forward to nourishing Sakara eats, especially after the holidays and a Disneyland trip!

I’ll be sharing more in an upcoming post with my wellness/healing plan, but here’s a bit of what I’m doing as we head into the new year:

– Sakara reset, followed by a 14-day Dr. Cabral detox to open up liver pathways, straight into the CBO protocol

– I’ll do a full post on the CBO protocol, but in a nutshell, when I started to do some digging and functional testing with my eye issues and allergies, I learned that as expected, my gut health is completely out of whack. I have major candida, yeast, and bacterial overgrowth, which could be contributing to my inflammation and allergies.

With these results, for a client, I would recommend a detox to open up liver pathways (along with pre-protocol support), into the CBO protocol. This protocol is designed to kill the *bad* bacteria in the gut, rebuild the beneficial bacteria, and heal/seal the gut wall. It’s 12 weeks, and I knew there was NO way I was going to attempt it over the holidays and the avalanche of family birthdays. I figured I’d wait until January, when I could really commit to the eating plan and healing. I’ll definitely share more about the entire process.

As far as Sakara goes, this is a treat I order for myself each month. It’s packed with nourishing, organic eats that I didn’t have to cook, and the meals are always beautiful, filling, and vibrant. Of course, they’re doing a little something special for the new year!

Sakara January Reset details

Here’s how the Sakara January reset works:

– You can choose between one of two plans: Read more

Sharing a full Thanksgiving menu that’s entirely gluten-free! Check out the details below. 

Hi friends! How’s the week going? I hope you’re having a great one so far. I’m here cranking through work and really, really looking forward to Thanksgiving next week – my favorite holiday!

Thanksgiving is almost always celebrated with an elaborate spread of food, desserts, and drinks, and some traditional Thanksgiving dishes, such as gravy, stuffing, casserole, etc. may contain gluten. Some members of your family (or you!) may have gluten intolerances or may be gluten-free. Planning a gluten-free Thanksgiving menu may seem daunting, but how there are plenty of gluten-free dishes you can prepare that are just as good as any traditional Thanksgiving recipes. Today, I’m sharing a gluten-free Thanksgiving menu to help you create a spread everyone can enjoy!

*Note: if any family members are Celiac, please be extra mindful of cross-contamination. 

Here is a roundup of delicious meals that you can enjoy on Thanksgiving – all of these are gluten-free, and many of them are vegan, too!

Gluten-free Thanksgiving Menu

The Best Thanksgiving Turkey in all the land

The turkey is the star of the show, and while it can seem daunting, it’s really super easy with this foolproof brine recipe. It makes the turkey super moist and delicious!!

The easiest turkey gravy

This recipe is not designed to be gluten-free, but just swap out the flour for your favorite gluten-free flour. I love Bob’s Red Mill 1:1 baking blend.

Sweet Potato Casserole

Read more

Sharing 5 high-protein meal prep recipes! Some new inspiration if you’re looking to amp up your protein intake.

Hi friends! How are ya? I hope you’re having a lovely morning. We’re coming out the other side of the dance competition straight into dance picture night at the studio (WHEW) and I’m looking forward to getting some work and studying for IHP done today. I’d love to hear about what you have going on!

Today, I want to talk about protein and the importance of healthy meal prep. Personally, I aim to consume 4-5 palm-sized servings of protein each day, considering factors such as my goals, activity level, and body composition. However, I’ve found that hitting this protein goal can be challenging if I haven’t done some advance planning and prepping. I’ve realized that having protein readily available in the fridge makes a significant difference. To make it easier to reach my daily protein target, I now dedicate time each week to chop veggies and prepare some protein staples. This way, I am better prepared to meet my protein needs and build muscle. In addition to protein, it’s important to focus on consuming omega-3 fatty acids, which are beneficial for overall health.

For today’s post, I’m sharing some super easy recipes with great sources of protein if you’re looking for new inspiration! These are meat-based, but here are some plant-based protein ideas for my veggie and vegan friends: tempeh bacon, edamame, black beans, mung bean pasta, sprouted tofu scramble, and lentils in the instant pot.

I had to use a stock photo because I have a hard time making meat look appetizing… and I think the asparagus is fake?? Taking votes)

5 High Protein Meal Prep Recipes

Whole Chicken in a Crockpot

• Prep time: 15 min
• Cook Time: 4-6 hours/ 8 hours

Ingredients:

• 1- 3.5-4.5lb whole chicken, giblets removed, patted dry
• 1 sweet onion, chopped
• Salt, to taste
• Pepper, to taste

Directions:

Place onion in the bottom of a 6 qt crock pot. Add the chicken, breast side down. No liquid is needed as the chicken will make its own juices with the onion and grease from the fat from the chicken skin. Season liberally with salt and pepper. Cook on low for 8 hours or high for 4-6 hours until the internal temperature is 165 at the thickest part of the chicken. Cool completely, remove skin & bones, and shred the chicken or cut whole pieces of thighs, breasts, and wings to store for meals throughout the week.

Weekly Menu Plan – Sept. 11 to Sept. 17

We’ve heard you loud and clear! You want weekly meal plans, and you want them now!! So here is our first one and stay tuned for weekly posts for dinner ideas. For me, it’s not actually making the meal that’s the issue, it’s coming up with what to make! Ugh! We are here to save the day…or the week actually!

This is for next week so you have time to run to the store and get what you need before Monday!

Monday: Mexican Chicken Bowls

Tuesday: Caprese Orzo Pasta

Wednesday: Smoked Chicken (Double this!!)

Thursday: Kale Salad (use leftover smoked chicken)

Friday: Date Night!

Go try a new restaurant, see a movie, go ax throwing (SO fun!), go for a hike, have a game night with some friends…so many options!

Saturday: Best Steak Marinade

Sunday: Teriyaki Beef Casserole

There’s a little bit of everything there! Mexican, Asian, chicken, beef, salad, vegetarian…so much variety and so much delicious!!

READ: Weekly Menu Plan – Sept. 11 to Sept. 17

Summer Shape Up 2023 Winners!

Our team is continuously impressed by our LSF community. All the women in this community worked their butts off in this challenge and we are so proud of each and every one of you! You all finished this 6-Week Challenge strong which will help to create amazing habits that will last a lifetime. Thank you for pushing yourselves and our community to be the best we can be! 

We wanted to bring back the intensity with this challenge- in our workouts, our nutrition, our weekly prizes, and most importantly, our grand prize (a free trip for two to HAWAII)!! We brought back Accountability Groups to connect members with each other & lean on each other for support during the 6 week challenge. We introduced new videos in the MOVE app, all focused on specific areas of the body to really feel that burn. We also re-introduced weekly giveaways for our #teamlsf community who remain the most loyal and supportive fitness community to exist! 

Now it’s time to shout out our SSU23 winners! These inspiring women, not only have incredible transformation photos but the most heart warming stories!

6 WEEK TRANSFORMATION | GRAND PRIZE WINNER

Dara B. (dara_lsf_compassionatehouse) – Total pounds lost: 8

Dara’s story:

“I was so excited for this summer shape up cause it was lining up with me jumping into some new fitness goals. I have been working out pretty consistent, but I wasn’t seeing much change anymore. I was feeling like maybe I will never reach my goals.”

“We started the challenge the day I went to camp…I thought that was gonna be hard. I did pack lots of heathy snacks, and all my LSF nutrition went with me to help temptations go away. Then stared over on the 14 day shape up meal plan to just really detox and help my body after camp. It felt so good! Then for our beach trip a couple weeks ago I looked at the meal plan, and we pack the food for the menu that week.”

“My dad is like how much longer do you have to eat like this. Cause he loves his french fries… and not the sweet potatoes one. I would say “forever” then laugh. I said this is going to continue when the challenge is over. I want this to be a lifestyle. I had my mom and grandma doing the daily 10 every night and eating the meal plans. It was so awesome cause they are both trying to lose weight. It has been so awesome making progress as a family and seeing us get stronger physically but also mentally.”

“I liked accountability groups cause it made it less overwhelming. I would set time aside each day to go through the #teamlsf cause all those smiles and ugh faces lol motived me to keep going, and che