Instant pot picture/ link

100 calorie nut packs

Spicy v8

Extreme Wraps

Spiralizer

folding mat

vivofit2

fitbit

mason jars

kindle fire

fire stick

popcorn 100 cal bags

Eggwhich

Ortega

Activia

Fiber One

Fiber One Chocolate Bar

Popsicle Molds

Ninja Blender

Lite Syrup

Quesadilla Maker-

Minute Rice-

Sandwich Thin-

35 calorie Bread-

Panini Press-

Instant Oatmeal packs-

Podcast #4 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 4
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: Time Bank
Link:http://www.inspire21.com/stories/lifestories/TimeBank
Moral: Time is our most limited resource. Don’t waste yours “wishing”

LESSON:
What does failure mean to you?
Does it mean not doing it right the very first try?
Failure is relative Success is relative
They are both only in your head
YOU can make it mean whatever you want…
What are your expectations?
What do you want to make it mean?

Are you still saying your not ready yet?
What this really means… you are afraid of failure

What is your Fear really about?
What is your excuse?
By finding your excuse you can find what you are really afraid of
To find it- ask yourself… Why aren’t you starting right NOW?
Now that you have your excuse, whatever it may be, time to focus on
why you NEED to start right now?
You get a whole new perspective.
Re-route your thinking to benefit YOU
Don’t focus on all the reasons why it wont work, focus on the ONE reason why it WILL

The more you put yourself out there
the better you get at it
the less scary it becomes
Are you afraid to ask the stranger for the time?
Are you afraid to ask for a discount from the store?
Are you afraid to ask for a raise?- Whoa! Go back we will work our way up to that one

Make yourself uncomfortable by putting yourself out there
expect a NO- Expect a “Fail”
This will develop your skill to sometimes be uncomfortable
To live life full out and do things you want to do even if your afraid
You can fail sometimes and have it be no big deal- and keep going. And keep trying

I challenge you, Once a day, set out for a “fail” or a NO…
Ask for a discount, or a foot rub, or a raise
And Track it. Focus on getting 1 or 2 a day.
Imagine what you will put yourself out there to do once you get good at this.
Think of the confidence you will gain.
Track this in your BEST LIFE journal, if you do not yet have one,
download a free journal page below

Music can be a great tool to re-route your focus

Check out my inspirational playlist
https://wlmotivation.com/inspirational-song-list/

Overcoming Fear of Failure:
1. Get better at doing things that scare you by putting yourself out there a little bit everyday.
2. Re-Route your focus, anything you DECIDE to focus on, you will find an answer to.
3. Re-evaluate your definition of Failure. To someone else it may mean success, YOU decide what it means to you

Shop, Chop and Roll Meal Plan

:
Breakfast: Egg white cups with salsa (see recipe below)
Snack: mushrooms and snap peas with guac
Lunch: tuna salad in tomato cup- (see recipe below)
Snack: hard boiled egg made in the instant pot, 100 calorie nut pack
Dinner: lasagne in the instant pot with a salad- cucumber, tomato, shredded chedder
Snack: Faux Bloody Mary- with spicy v8, and a fancy toothpick with olive, celery, pickle
Calorie Content for the Day: 1326

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Question to consider until next week…

If you could have a famous chef make you any meal you desire, what would you order? Click To Tweet

Don’t miss next week when we will discuss:
the nutritional aspect of THE BEST LIFE PLAN AKA: what to eat, when
your personal nutritional budget- how much you can eat
weight loss expectations
what to do when you overeat
___________________________________________

Show Notes Bonus Features…

Recipes:
+++++++++++++++++++
Egg White Cups-
(makes 6 egg white cups)

Ingrediants:
2 cups spinach
2 cups egg whites
1 roma tomato- diced
salt, pepper, and hot sauce to season

1. Preheat oven to 350 degrees
2. Spray 6 cups in muffin pan with olive oil spray/ Pam
3. Spread ingrediants evenly across the 6 cups, spinach, then eggs and tomatoes & seasoning
(You can be adaptive and try other veggies, cheese, etc)
4. Bake 15 minutes
+++++++++++++++++++

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Tuna stuffed Tomato
serves 1

Ingrediants:
1/2 can tuna
2 tbsp light or fat free mayo
a diced pickle (or relish)
celery stick- diced
large piece of lettuce
salt and pepper to taste
Tomato- top cut off and insides scooped out to make your “bowl”

Mix together and serve inside tomato
+++++++++++++++++++

Shopping made easy- Click on the photo to buy now from Amazon ;-):

instant pot

100 calorie nut packs

Spicy v8

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Podcast #3 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 3
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: An 87 Year Old College Student Named Rose
Link:https://amiracarluccio.com/2018/06/13/inspirational-stories-an-87-year-old-college-student-named-rose/
Moral: Live Full Out! Don’t take one day for granted

LESSON:
The Best Life Weight Loss Plan was developed on the sidelines of a family vacation

I knew what I was NOT willing to do:
– no pills, potions, lotions, or unhealthy plans
– no starving or temporary torture
– no crazy workout plans
– no food groups cut out
– no limiting sugar, starch, etc
– no self hatred or guilt
– no doing ANYTHING I wasn’t willing to do the rest of my life

I wasn’t willing to do anything I couldn’t do for the rest of my life

I decided I needed a lifestyle change
I needed to change a lot of things that were sabotaging myself
I needed new habits.
I needed to not feel overwhelmed- so I decided to only focus on one habit at a time
Until it felt automatic- then add another habit to focus on

AND- I needed to fail sometimes and not quit

So I created the BEST LIFE weight loss plan that adds in creating habits one at a time
to create the life and body you want

The 5 Rules of Success on this or any other Weight Loss Plan:
1. No restrictions (No food groups off limits)
2. Have Fun 🙂
3. Focus on only ONE new habit at a time- to avoid overwhelm
4. Be Flexible- Be willing to try new things
5. Be KIND to yourself

TRACK your results!!!
If you aren’t currently reading the BEST LIFE and using the journal, you can download a PDF journal page HERE

Perfect doesnt Exist. Expect to mess up sometimes. It’s good for you.

Shop, Chop and Roll Meal Plan:
Breakfast: Hot lemon water, Fiber one cereal, unsweetened Almond milk, 1/4 cup each of blue berries, raspberries, blackberries
Snack: Light Engligh Muffin, American cheese slice, spinach, turkey bacon, egg whites, salt and pepper, hot sauce
Lunch: Meaty Burrito with lean ground beef, green peppers, onion, celery, taco seasoning, ortega all in an Extreme Wrap
Snack: Activia Yogurt
Dinner: DATE NIGHT- (Donatos)- Wings and Caprese Salad
Snack: Chocolate covered ice cream bars
Calorie Content for the Day: 1420 calories

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Question to consider until next week…

If you could NOT fail- What would you do diffrently today? Click To Tweet

Don’t miss next week when we will discuss:
-Fear of Failure
-Putting yourself out there
-Freedom of focus & powerful questions
-Music as a Tool

Show Notes Bonus Features…
Shopping made easy- Click on the photo to buy now from Amazon 😉
Eggwhich

Ortega

Activia

Fiber One

Extreme Wraps

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dibs on the Goods!

Podcast #2 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 2- My Story
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

My Story is an ongoing list of:
cringe-worthy moments of yo-yo dieting since I was 10
past eating disorders
Dealing with life’s disappointments by making myself “feel better” with food

I started slowly dropping out of my own life due to shame of my weight

low self esteem & diminishing confidence
I had no energy at all. I couldn’t even stand long enough to make dinner so ordering in or fast food was the norm
I stopped caring about my looks and gave up on the idea I could really ever lose weight
The shame and self hatred I felt was overwhelming and impacted my life in a negative way
Until I wanted more for myself, and DECIDED
That I would do it sensibly, without restrictions or extreme workout program

The only thing I could rely on to make me feel better was my stocked refrigerator, which was always there for me.

Shop, Chop and Roll Meal Plan:
Breakfast: Veggie Quiche- see recipe below
Snack: Banana
Lunch: Orzo and Veggie Pasta salad in a Mason Jar
and Mason Jar Salad- Black Olives, Green pepper, cut up cheese snacks, croutons, Italian dressing
Snack: Apple
Dinner: Tacos with Extreme Wraps (50 calories per tortilla!!)
Ortega, ground beef, salsa, black beans, lettuce, cheddar shredded, tomatoes, guac
Snack: 100 calorie Popcorn bag and hot tea

Calorie Content for the Day: 1370

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Question to consider until next week…
What do you think the difference is between lifestyle change and diets??
AND which one do you think is easier?

Don’t miss next week when we will discuss:
5 rules for weight loss success
Basics of the Best Life Plan
Lifestyle change vs diet

Show Notes Bonus Features…

Recipes:
Veggie Quiche-
(6 servings- 124 calories each)
You can add in whatever veggies you want (mushrooms are great) this is what I put in…
Ingrediants=
sliced large zucchini
sliced yellow squash
2 tbsp parmesan cheese
2/3 cup shredded mozzerela
3 egg whites
3 eggs (whole)
ornage bell pepper chopped
2 tsp jarred minced garlic
salt and pepper dash
1 tbsp thyme
3/4 cup milk (I use the almond unsweetened)

1. Heat skillet over medium high
2. Add to skillet- veggies, thyme, salt and pepper, garlic, olive oil or pam type spray
3. Stir 6-7 minutes frequently
4. Spoon into bowl to cool as you make egg mixture
5. Make egg mixture= stir together all eggs and egg whites and milk, and another dash of salt and pepper
6. Pre heat oven 350 degrees
7. Spray 9″ circle plan with Pam or olive oil spray (or square pan)
8. arrange veggies into pan
9. top with cheese
10. Pour egg mixture over veggies
11. sprinkle top with parmesian cheese
12. Bake 12 minutes or until no longer jiggles
13. Cool 10 min before cooking on wire rack
*You can also make ahead and freeze, then put in over 35o degrees for 20 min

Orzo Pasta Salad-
per 1 serving (make ahead by duplicating recipe then scooping into mason jars to keep)
1/2 cup cooked orzo (this is also amazing with cous cous)
3 pieces chopped canned artichoke hearts
bellpepper chopped (1/4 cup)
cilantro spinkle
3 grape tomatoes (halved)
green onions chopped
cappers (1 tbsp)
2 tbsp fat free italian dressing
fresh spinach 1 cup
salt and pepper
1. Put in mason jar – spinach on top
(all except italian dressing- I save this and put on right before eating so the orzo doesnt get mushy)
2. refrigerate until served
3. Add in italian dressing, put back on lid and shake
170 calories per serving

Shopping made easy- Click on the photo to buy now from Amazon 😉

mason jars

popcorn 100 calorie bags

lunch cooler- fits all my mason jars and tupperwares perfect

Extreme Wraps

Please take a moment to review my Podcast, send me questions or suggestions 🙂
Make sure to subscribe to get freebies and first dips on the Goods!