Meal Planning Made Easy

by Rochelle Griffin on October 27, 2014 · 0 comments

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Meal Planning Made Easy

by Rochelle Griffin

Meal planning. Do you do it? Every Sunday on social media, I post a reminder that says “Planning your meals prevents poor decisions,” and I encourage people to plan out their week.

For some, meal planning is a bit foreign. In fact, about a month ago I wrote an article with 8 tips to simplify meal planning. While the tips have helped hundreds of people, I still often get asked what “I” eat, so today I’m going to share in order to get your creative juices flowing. Be sure to read Tuesday’s breakfast recipe. It’s one of my favorites!

Here’s literally what I do:

I sit down with a blank week calendar on Sundays to make my plan. I consider one day from dinner until lunch the next day. This way we can make leftovers for dinner and finish them at lunch. This method works very well in our home.

I always write in pencil otherwise I’ll have a scratched-out mess on my hands. Once I’m happy with the plan, I make my shopping list.

Here are a few days of my coming week as an example:

Sunday dinner: BBQ bison ribs in the crockpot with broccoli

Monday breakfast: Shakeology (my health shake that I have a few times per week. Love it!)

Monday lunch: Left over BBQ bison ribs and broccoli

Monday dinner: Baked chicken breast, quinoa, and asparagus

Tuesday breakfast: Banana pancakes (these are THE bomb and have ZERO grain!!! Take 1 ripe banana, 1 egg, 1 tsp almond butter, & 1/8 tsp baking soda. Mix together into a batter. Use cookie sheet with parchment paper. Divide batter into 4 pancakes. Bake at 400 degrees for approximately 15 min or until brown. Serves one. Seriously try these!)

Tuesday lunch: Chicken breast wrap with raw spinach

Tuesday dinner: Oven roasted turkey breast with sweet potato & green beans

Wednesday breakfast: Hot quinoa cereal with berries

Wednesday lunch: Salad with turkey breast

Wednesday dinner: Baked salmon with millet & zucchini

The key to success is that I sit down on Sunday to review the plan with my husband and son (not my son’s favorite thing to do but this way he gets a say and I don’t hear “Yuck…I don’t want that.”) We aren’t so strict that we don’t move things around or scrap something because we decide to eat out after church. The meal plan is a guide, not something set in stone. Don’t become a slave to it.

So go back and review my article with the 8 tips, then use some of my above suggestions as a jumping off place to get moving on your own meal planning. It really is simple once you get into the habit of doing it, and it saves a ton of time during the week when you’re crazy busy.

A Toast to Your Health,
Rochelle Griffin, RN BSN FDN-P
Coach Ro Headshot3 Meal Planning Made EasyRochelle Griffin is a Registered Nurse (with over 21 years experience) & a Functional Diagnostic Nutrition™ Practitioner who has transitioned her love for fitness, health, & freedom into a 6-figure International company that now helps others live the life of their dreams.

She founded both GoFitCoach, Inc. & Your Best Life, Inc. with her husband Keith after stepping onto the edge of financial & physical ruin. Having experienced a complete turn-around, they now desire to give hope & support to those who are dissatisfied with their current situation.

PS. If you found this post to be of any value to you, please COMMENT below!

20 Easy Ways to Reduce Stress

by Rochelle Griffin on October 24, 2014 · 0 comments

bigstock Candle In A Saucer With Salt B 41315839 20 Easy Ways to Reduce Stress

20 Easy Ways to Reduce Stress

by Rochelle Griffin

We live in a crazy, fast-paced world. Often this leads to the inevitability of stress…whether in the form of our food choices or the emotional pressures that we feel. Either way, this stress will cause pre-mature aging and eventual physical symptoms if we don’t do something about it. For this reason, I’m a huge advocate in taking time to relax and let the stress wash away.

Whenever I mention that you need to reduce stress regularly, I’m often then asked HOW to accomplish it when, again, we live crazy busy lives.

Here’s the reality: Taking time to relax isn’t a passive act. It’s something that you have to purposefully do. You may even need to schedule into your calendar…get a babysitter, ask your spouse, family, or friends…do what you need to do to carve out even an hour a week for yourself.

Here are 20 simple and free (or low cost) ideas to reduce the effects of stress in your life:

  1. Put on headphones and dance it out
  2. Start a journal
  3. Take a bath with essential oils
  4. Go to a museum all by yourself and really take time to look at everything
  5. Try your hand at a new hobby such as painting, sculpting, or jewelry making
  6. Take a walk
  7. Go for a bike ride and explore your neighborhood
  8. Have a girls’ night out
  9. Get a new book and actually read it!
  10. Do your nails yourself or get a manicure
  11. Go to the local makeup counter at the mall & get a makeover
  12. Go to a movie that your spouse has no interest in seeing. (This is how I saw all the Twilight movies…just sayin.)
  13. Volunteer
  14. Find a park and go swing
  15. Get a massage (super cheap if you live by a massage school)
  16. Take a nap
  17. Read magazines at the library
  18. Make a dream board and post it somewhere prominent in your home
  19. Married folks, have sex (I can hear spouses all over the world shouting YES!)
  20. Take a detox from social media for the day

These are only a few ways to relax but are enough to get your creative juices flowing. Don’t skimp on “me” time. When you make the effort to care for yourself, emotionally & physically, you’ll be in a better place to handle your day-to-day stress. It will be win-win, not just for you but for everyone around you.

A Toast to Your Health,
Rochelle Griffin, RN BSN FDN-P
Coach Ro Headshot3 20 Easy Ways to Reduce StressRochelle Griffin is a Registered Nurse (with over 21 years experience) & a Functional Diagnostic Nutrition™ Practitioner who has transitioned her love for fitness, health, & freedom into a 6-figure International company that now helps others live the life of their dreams.

She founded both GoFitCoach, Inc. & Your Best Life, Inc. with her husband Keith after stepping onto the edge of financial & physical ruin. Having experienced a complete turn-around, they now desire to give hope & support to those who are dissatisfied with their current situation.

PS. If you found this post to be of any value to you, please COMMENT below!

The Hostess with the Mostest: Parasites Party

October 17, 2014

The Hostess with the Mostest: Parasites Party by Rochelle Griffin Many unsuspecting people are constantly in party-mode, playing host to a variety of GI pathogens including parasites…also known as bugs, microscopic organisms, or worms. Reality is that about half of the people dealing with parasites don’t even have GI symptoms so they don’t know to do anything about it. The biggest question that I receive most often from my private clients is “WHY did I get this?” Here’s my simplest explanation: Stress of any kind in our body, whether from our dietary foods, emotional stress, pain, or hidden stressors, signals […]

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My Weekend Confession: Overindulgence

October 13, 2014

My Weekend Confession: Overindulgence by Rochelle Griffin Confession time. About a week ago, I mentioned that I’m considering holding a free group over the holidays to combat weight gain. Within 24 hours, over 1500 people responded that they were IN. I was astounded. So I put a plan together and have been testing it to be sure that results will be had. This past week has been great. I’ve been on point with my nutrition and fitness with results already being seen! Well on Saturday night, my son wanted to have what we call “buddy night.” My husband and son […]

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The Journey of Wearing a Mask

October 10, 2014

The Journey of Wearing a Mask by Rochelle Griffin Do you ever feel like you’re wearing a mask…hiding your true self from people? Social media provides the perfect forum for people to become something other than themselves. We see it every day. People hid behind profiles and become very verbose or opinionated…spewing anger or hatred. Or on the flip side, we see “perfect” people smiling, dressed to the 9’s, with no evidence of having problems. Where does the truth lie on who people are? It’s probably somewhere in the middle. People often ask me if I’m the same in person […]

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8 Tips to Simplify Meal Planning

September 29, 2014

8 Tips to Simplify Meal Planning by Rochelle Griffin It’s 6pm. You have just arrived home from work and are exhausted. Everyone’s in the kitchen, opening and closing the refrigerator, because they’re hungry. What’s for dinner, Mom? You open and close the refrigerator as well. Darn it…I don’t know. You reach for the phone to order take out. Sound familiar? It was a common occurrence in our home until I adopted a better plan. If you want a sure fire way to save money and time, plus prevent unhealthy food choices, meal planning is the way to go. Every week […]

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What are Food Sensitivities?

September 25, 2014

What are Food Sensitivities? by Rochelle Griffin Sure…we know to stay away from unhealthy food but what about when healthy food turns on us? What about when so-called healthy foods begin to cause unhealthy reactions in our body? Why does this happen & what can it mean? Many times it’s because food sensitivities have reared their ugly head. Food sensitivities are rampant in today’s society, yet so many people don’t have an understanding of what it really means. Today let’s decode the mystery because you may be dealing with them and not even realize it. Food sensitivities are different from […]

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Combat the Upcoming Holiday Stress

September 22, 2014

Combat the Upcoming Holiday Stress by Rochelle Griffin Every year it seems like the stores bring out the holiday decorations earlier and earlier. Last month I was already seeing the Christmas stuff. Swear it drives me crazy, so it’s rather funny that I’m writing an article about the holidays in September. Pot calling the kettle black. I feel obligated to however because stress seems to go hand-in-hand with the season. I want you to be prepared for the holiday stress. Once Halloween hits, we are officially into the holiday season…moving quickly into Thanksgiving, Christmas (for my family,) & New Years. […]

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Finding Your Life Purpose

September 19, 2014

Finding Your Life Purpose by Rochelle Griffin I’m just gonna put it out there. Some will like it. Some will hate it. But it’s my truth. I’m a firm believer that God provides stepping-stones that guide each of us in finding our life purpose. I’m also a firm believer that if I zig when He wants me to zag, He can still graft in my missteps to get me to where I should be. Why do I believe this? Because I’ve lived it! I’ve made mistake after mistake in my life, yet thru God’s grace, today I’m stronger than I’ve […]

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The Many Benefits of Apple Cider Vinegar

September 15, 2014

The Many Benefits of Apple Cider Vinegar by Rochelle Griffin A few days ago on social media, I posted a daily drink that I have and received several questions about it. You see, I love to have 2 Tbsp of apple cider vinegar mixed with 2 Tbsp raw honey in a cup of hot water. People were like What are the benefits of THAT? No worries…I’m not going to put my RN hat right now and give a lesson in blood chemistry. Let me simply say that our blood is meant to be alkaline vs. acidic. Many of the foods […]

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