Hi, I’m Chelsea!
Most people struggle with eating healthy consistently. I have a process that helps people optimize their nutrition so they can reach their fullest potential.
Want my proven strategies to save enormous amounts of time and eat healthy consistently?
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21 Simple, Quick, & Easy Meals
One of the biggest, most common struggles with eating healthy is time.
Finding the time to plan, prep, cook, and eat the way you’d like can be challenging.
After all, you’re busy.
You work long hours.
You’re juggling a lot of responsibilities.
Throw in a newborn or a crazy toddler (or two!) in the mix, and it’s no wonder you feel short on time and energy.
But you CAN eat in a way that gives you energy and makes you feel great, without you needing to sacrifice any more of your time.
Here are my top 5 time-saving tricks to help make your life easier, simpler, more balanced, and healthier:
Every year, Matthew and I avoid going out on Valentine’s Day like the plague (or like coronavirus…)
The crowds, the decision fatigue around choosing a “romantic” restaurant, the prix fix menus…it all became a little too much for us.
So we created our own tradition of curling up by the fire with a warming and comforting dinner and good conversation. And this year, an episode of This is Us.
But whether you celebrate with your loved one, your friends, or spend it at home with much-needed R&R, Valentine’s Day is also about self-love and self-care.
You know those posts you typically see at this point in a promotion that start with “X Program is perfect for you if…”
Well, I’m going to try something a little different
If you’re still on the fence if Healthy Eating Made Simple is right for you, then I want to make sure that at the end of this email, you’re able to CONFIDENTLY make your decision.
(Just so you know, Healthy Eating Made Simple closes TONIGHT! So it’s time to make your final decision).
To help you decide if you’re diving all in, I created a 5-Point Checklist that will show you if you’re ready to enroll in Healthy Eating Made Simple and get the full meal prepping and habit formation experience.
Here we go:
You’re definitely considering joining Healthy Eating Made Simple because you’re ready to see and feel the results of eating healthy consistently, healthy routines, and healthy habits.
But you have a few questions…
I LOVE your questions! Great questions lead to great answers
So, today I’m tackling your FAQ’s about Healthy Eating Made Simple.
And if you have a question that I don’t answer below, please reply to this email! I’d love to help.
There's a lot to cover (as there should be!), so are you ready?!
Last Saturday, I watched the movie The Gamechangers.
I’d heard amazing things about it, how well-done the filming was, and how convincing it was for promoting a plant-based diet.
I’ll have to say, it was really well-done in terms of the videography and the storytelling, and it left me wanting to become an Olympic athlete 😉
But the next day, I followed up on the research of the film and stumbled into too many “Gamechangers Debunked” articles and videos and podcasts to count.
And it left me momentarily overwhelmed and confused.
What’s the truth? And what’s just anecdotal storytelling?
Do you feel the same way when it comes to figuring out what to eat?
My clients become very uncomfortable when they make changes to their diet and they don’t see BIG and QUICK results.
They feel disappointed or frustrated, they think they’re not doing something well enough, or they feel guilty or panicked because they they don’t see the scale move.
Maybe you’ve felt like this before.
You don’t see progress, whether that’s on the scale or how your clothes fit or when you look in the mirror.
You put so much effort into healthy eating, and then feel so defeated when you don’t see results.
And you start to believe that all that energy and effort you put in is wasted.
We can be so incredibly hard on ourselves!
But here’s the mindset set shift you must make in order to have a healthy, balanced lifestyle and feel confident in yourself:
Energy isn’t wasted, it’s stored.
In this video, we do a deep dive into three of the 11 Ways to Avoid Weight Gain this Holiday Season, with an emphasis on how to stop binge eating!
If the holidays make you think unhealthy meals, chips and dips aplenty, and Costco-size pies, then you might be fearful of holiday weight gain (if you feel anxiety around this, you’ll love this article on the 11 Ways to Avoid Weight Gain this Holiday Season).
And the holidays might have you thinking it’s nearly impossible to eat healthy and feel great…
But it’s not the holiday food in and of itself that is unhealthy…
But the way we tend to prepare it.
Sweet potatoes abound with gut-healthy fiber…except we smother it in butter, brown sugar, and marshmallows.
And cranberries are insanely rich in antioxidants…except we drown them in sugar and put them in a can.
Holiday foods are actually holiday SUPERFOODS when we prepare them in a way that celebrates their healing properties.
Here are my top 12 superfood picks for the holidays and my favorite recipe for preparing them:
Holiday season- the time of year when healthy eating flies out the window.
After all, food (especially the kind loaded with fat and sugar) is the centerpiece of every office party, cocktail party, and family dinner.
Perhaps you’re feeling anxious about all the impending overindulging…
And you’re dreading the inevitable holiday weight gain…
You’re overwhelmed by the sheer amount of food you have to face…
And you’d like to avoid the stress of a laundry list of New Year’s resolutions (that disappear halfway through January anyway)…
Well, I have the solution!
I’d like to provide you with a solid strategy (11 actually!) to avoid weight gain this holiday season.
These 11 strategies will help you to both fully enjoy the holidays and be healthy:
And on the most candy-filled day of the year, I thought it was the perfect time to share with you my recent article published in EatingWell Magazine!
I created a 7-Day Clean-Eating Meal Plan for Fall to give you seven full days of clean-eating recipes!
You’ll learn:
What “clean-eating” means
What are “clean” foods to eat more of
What fall foods to eat more of
What foods to limit
Exactly what to eat
How much to eat
And when to eat throughout each day to lose weight and feel great
It starts off as a 1,200 calorie plan (which is very low calorie, so be careful here depending on your height and weight so you don’t slow your metabolism…) but I give TONS of ideas on how to make each day work for 1,500 calories and 2,000 calories.
You can find your 7-Day Clean-Eating Meal Plan for Fall by clicking HERE>>
Then, watch this video where I do a deep dive into the plan and what to shop for and eat more of:
You hate to admit it, but your efforts to eat healthier and feel your best are sporadic.
The problem isn’t knowledge of what’s healthy.
You have a good understanding of what’s good for you and what’s not.
The real problem that keeps you from eating healthy consistently:
Time.
You feel like there’s just not enough time in the day to plan, prep, and make it happen day in and day out.
But feeling your best and showing up as your best each day requires you to be consistent.
That’s where the rubber meets the road- consistency.
Easier said than done, you might be thinking.
But I’ve got a super simple strategy to help you 😊
One of the best ways to be consistent:
Stocking your kitchen with healthy food.
But I’m not suggesting you stock your kitchen with dozens and dozens of items that will overwhelm you and leave you thinking that grabbing takeout is so much easier (which would leave you feeling bloated and disappointed).
What you need are the must-have essentials that make healthy decisions effortless (or nearly effortless).
What you need are the healthful fundamentals that you can use to make meals and snacks in 15 minutes or less.
A stocked kitchen should contain items that make consistent healthy eating a no-brainer.
So, what are the 10 kitchen staples I always have at my fingertips?
The ones that nudge me to eat healthy consistently?
I created a free eBook for you to not only show you what I always have on hand, but to show you exactly what you can make using those 10 essentials!
Breakfasts, lunches, dinners, snacks- it’s all in there 😊
I know from experience that having these staples on hand, and having a cache of super quick and simple recipes in my back pocket, helps me be consistent.
I hope you find that they help you be consistent too.
September always feels like a fresh start to me- the crisp air, back to school season, a new beginning.
You could say that September is like the other New Year’s!
Which, if you’re anything like me, makes me want to set new goals, new routines, and really hone in on healthy eating and activity.
But there’s a catch:
We often set out to accomplish way too much, with too many goals and changes all at once…
Which wears off after a week or two and we fall back into old routines.
So, here’s my game plan and I’d love for you to join me:
I’m setting a goal for the next three days.
Yes, only three days.
And here’s why:
• The first day is easy, because motivation is high.
• The second day is easy, because there’s only two days left to accomplish the goal.
• And the third day is easy, because it’s the finish line.
Three days for a goal is long enough to feel like you’ve accomplished something great, but short enough that you feel motivated and inspired to take action all three days.
Today, I'm sharing with you my 3-day goal, and two BONUS ways to ensure success with accomplishing the goal you set for yourself!
And if your goal is to eat a little healthier by cooking in (always the best and simplest way to eat healthier), then I’ve got you covered!
Download your FREE eBook to learn how to stock your pantry, fridge, and freezer with 10 staples, and how to combine them to make 21 meals and snacks in 15 minutes or less>>
Do you ever struggle with NOT getting your goals done for the day?
You know, like snoozing the alarm in the AM instead of working out like you said you wanted to do?
Oh my friend, you are not alone!
Today I'm sharing with you one strategy that will help you get closer to your goals and help you hold yourself accountable :)
And want to sleep better so you can get up at 4:45 AM to win the day and crush your goals, too?
Then, grab your free checklist on the Top 10 Tips to Sleep Better Tonight: http://bit.ly/sleep-checklist-victae
One of the most frequently asked food questions I hear:
Isn’t fruit bad for you because it’s so high in sugar?
Current trending diets, like the ketogenic and paleo diets, have sounded the alarm when it comes to fruit sugar.
Sugar in fruit is bad! Fruit is toxic! Fruit makes you gain weight! Sugar in fruit spikes your blood sugar!
No wonder so many people limit and avoid fruit…
But is the sugar in fruit bad for you?
Should you limit your fruit intake?
And how much is too much?
Let’s take an apple for example.
If we look at an apple, it’s a package of fiber, water, vitamins, minerals, phytochemicals, and yes, sugar.
Let’s break down each component of our apple:
1. Fiber
· Slows digestion
· Prevents blood sugar from spiking
· Feeds the healthy bacteria in your gut to improve gut health
· Helps manage your weight
· Keep you full and satisfied
2. Water
· Helps keep you full
· Boosts immune system
· Enhances concentration
· Improves mental function and decision making
· Necessary for exercise recovery
· Regulates body temperature
· Boosts energy
· Carries nutrients to cells
· Protects tissues
· Flushes out waste
3. Vitamins and minerals
· Needed for the health of every tissue, muscle, and organ in your body
· Necessary for metabolism and immune system
4. Phytochemicals
· Antioxidants fight free radicals, which damage your cells
· Prevent cancer
· Lower inflammation
· Promote heart health
· Reduce risk of Alzheimer’s
· Help muscles recover
· Lower risk of diabetes
· Lower risk of stroke
· Reduce blood pressure
· Lower risk of kidney stones
5. Sugar
· Brain food to improve decision making, focus, concentration
· Needed for muscles to work
· Provides energy
The sugar in the apple is used for energy, to feed our brains, muscles, and organs effectively.
When fruit is consumed in its fiber-rich whole form (i.e. not juice), it does not spike your blood sugar, especially if you pair it with a healthy fat (nut butter, nuts, seeds) or protein (hardboiled egg, quinoa, nuts, seeds, whole wheat bread, oats).
And the phytochemicals in a piece of fruit is king!
Those little free-radical fighting superheroes are what help prevent a wide range of disease and illness.
High pigment fruits, like berries and cherries have more phytochemicals than an apple or banana, but all fruits do have some level of phytochemicals.
So don’t be afraid to eat other fruits besides blueberries.
But can you eat too much fruit?
It’s very difficult to eat too much fruit.
Fruit has a built-in stoplight that prevents you from eating too much.
The water and fiber in fruit slow your eating and digestion, leaving you feeling full and satisfied- especially if you pair it with those healthy sources of fat and protein.
90% of Americans don’t meet the minimum recommended daily amount of fruit, which ranges from 2-5 cups depending on which organization’s guidelines you read.
Researchers have even studied the effects of eating 20 servings of fruit (1 serving= ~1 cup) each day…
Wow, that sounds like a lot of fruit!
The conclusions of these studies:
20 servings of fruit each day showed no adverse health effects.
What’s a good rule of thumb for how much fruit you should eat each day?
Eat fruit until you are satisfied, as part of a balanced diet.
Sugar from processed food and baked goods is easy to overeat, which can cause weight gain.
Eating too much added sugar (i.e. not a piece of fruit) can:
· Increase inflammation
· Disrupt your microbiome
· Lead to energy swings
· Cause mood swings
· Cause uncontrolled blood sugar
· Increase your risk of disease
But the sugar in fruit tells a different story.
Fruit is nature’s package of fiber, water, phytochemicals, and energy.
You can, and should, enjoy it without guilt or fear 😊
Here’s something you LOVE to admit:
You actually like eating healthy!
You enjoy how making healthy choices makes you feel.
Yes, you feel great physically.
But you also feel great mentally, because you’re proud of making a healthy decision.
You show up as your best self when you start your day strong.
And when you feel your best, it has a ripple effect for the rest of the day.
You’re more open, more creative, more energetic, happier, more productive.
But something you DON’T like to admit:
You don’t eat healthy consistently.
You hate to admit it, but your efforts to eat healthier and feel your best are sporadic.
The problem isn’t knowledge of what’s healthy.
You have a good understanding of what’s good for you and what’s not.
The real problem that keeps you from eating healthy consistently:
Time.
You feel like there’s just not enough time in the day to plan, prep, and make it happen day in and day out.
But feeling your best and showing up as your best each day REQUIRES you to be consistent.
That’s where the rubber meets the road- consistency.
Easier said than done, you might be thinking.
But I’ve got a super simple strategy to help you 😊
One of the best ways to be consistent:
Stocking your kitchen with healthy food.
Yes, it really is that simple.
When your kitchen is stocked with healthy food, you’ll eat healthy.
But I’m not suggesting you stock your kitchen with dozens and dozens of items that will overwhelm you and leave you thinking that grabbing takeout is so much easier (which would leave you feeling bloated and disappointed).
What you need are the must-have essentials that make healthy decisions effortless (or nearly effortless).
What you need are the healthful fundamentals that you can use to make meals and snacks in 15 minutes or less.
A stocked kitchen should contain items that make consistent healthy eating a no-brainer.
So, what are the 10 kitchen staples I always have at my fingertips?
The ones that nudge me to eat healthy consistently?
I created a free eBook for you to not only show you what I always have on hand, but to show you exactly what you can make using those 10 essentials!
Breakfasts, lunches, dinners, snacks- it’s all in there 😊
I know from experience that having these staples on hand, and having a cache of super quick and simple recipes in my back pocket, helps me be consistent.
We always want to take the path of least resistance- and it makes sense!
The easier something is, the better. And that's true when it comes to habits, too. The easier, the better.
That's why our "bad" habits often stick around- they're the easier alternative to the healthy habits.
Well, I'm here to say that building healthy habits should be easier. The easier they are, the more likely we are to stick with them.
Today, I'm sharing the tools you need in the kitchen to save you time, energy, and effort, so that meal prepping becomes that much easier (and something you want to keep doing!).
These are your 10 must-have kitchen tools that will make prepping, cooking, and cleanup so much easier and will help you build healthy habits: http://bit.ly/10-must-have-tools-VICTAE
Do you ever wonder how the healthiest people in the world live?
How are they so healthy?
How do they live to 100 years and longer?
How is their quality of life so good?
The Blue Zones, the communities of the world’s healthiest people, have many habits and daily practices in common.
And one of those common habits is to put “loved ones first.”
My parents are in town from Virginia this week, which reminds me of one of the key secrets to living a long, healthy life.
The Blue Zones people never eat alone.
They sit down to a long meal with family and close friends.
They put loved ones first.
Two nights ago, Matt and my parents and I went out for dinner in our Historic Third Ward.
We sat outside, good food, great company, on a warm summer evening for 2 ½ hours!
Now that’s a lot longer than I usually take to eat my meals 😉
And while that’s not doable every night of the week, the lesson is clear:
“How you eat can be as important as what you eat.”- Dan Buettner
Eating slowly, having great conversation with loved ones, creating stronger relationships all have a massive impact on our health.
The benefits of sitting down to dinner with family, close friends, and eating slowly are numerous:
Better digestion
Better food metabolism
Less risk of obesity
Less risk of being overweight
Less risk of overeating
Stronger relationships
Health is more than what we eat.
It’s how we eat. It’s how we spend our time. And it’s who we spend our time with.
What we eat is a small part of the picture of health.
The secret to living like the healthiest people in the world?
How they live.
Do you wish you had a solid morning routine?
What if you could feel set up for success for the WHOLE day with one simple habit?
In this video, I share with you my morning routine when I travel & the one thing I have do to every morning to feel like I'm winning the day!
Win the day with this FREE cheatsheet, which includes simple, quick, and easy breakfasts: https://www.victae.com/cheatsheet/
Simply Morning Routine Travel Edition:
https://www.victae.com/…/simple-morning-routine-travel-edit…
My Morning Routine- How and Why I Became a Morning Person:
https://www.victae.com/victae-blog/my-morning-routine
Should You Eat Breakfast:
https://www.victae.com/victae-blog/should-you-eat-breakfast
How to Choose a Healthier Breakfast Cereal + My Top 3 Recommendations:
https://www.victae.com/victae-blog/how-to-choose-healthier-breakfast-cereal
The power of morning routines is undeniable.
When you win the morning, you win the day.
And as creatures of habit, we thrive off routines.
But travel throws a wrench into our routines, since vacation, by definition, is an experience outside of our daily habits.
My morning routine is so engrained in my daily practice that I often feel antsy and a little “off” when I don’t do it.
And part of my routine is a healthy breakfast.
But again, travel often throws a wrench in our healthy eating habits.
Do you feel the same way?
To beat this wrench-throwing travel fiasco, I found a solution to help me feel my best on vacation.
And I had to share it with you, because the solution is incredibly simple:
Eat the same healthy breakfast every day.
So simple, yet so effective.
Last week, I traveled to Virginia to visit family.
And on the first day there, my Mom and I went on a wild goose chase through town to find the precise breakfast items I wanted.
Apparently, Ezekiel cereal is hard to find, because we went to 5 grocery stores before finding it…
But once I found it, I had it every morning with warm unsweetened almond milk, cinnamon, and creamy almond butter.
Simple breakfast. Simple routine.
And the power of this simple morning routine on vacation was undeniable.
I didn’t feel antsy or “off.”
I didn’t overindulge the rest of the day, because I started my day strong.
I ate ice cream almost every night with my family, and looked forward to it each day, knowing I hadn’t eaten unhealthy from the very beginning of each day.
I felt great.
I didn’t spend time guessing and wondering what I would have for breakfast the next day.
And I looked forward to my breakfast each morning.
Your Action Step:
When you’re traveling, establish a morning routine by eating the same healthy breakfast each day.
Perhaps you go to the same café and order the same thing each morning.
Or perhaps you do a quick shop for cereal and almond butter that you can have in the hotel.
No more time wasted, wondering “what should I have for breakfast?” or “where should we go out to eat today?”
Simple.
Healthy.
Routine.
Winning the day.
What will your travel edition morning routine be?
