How To Meal Plan

Cooking

By Registered Dietician & Key Director Dawn Tucci

What happened to the days of enjoying a meal? Oh that’s right, life got busy. It seems like mealtime has become a time of stress and guilt with little enjoyment. Wouldn’t it be great if meals could be stress-free and enjoyable again, even in the midst of our busy lives? I think they can. There may be some changes that need to be made, but I think it’s doable! Just like everything else that we do, eating well requires some effort and a plan. Planning ahead for your week’s meals can take the stress off meal time and also be a time saver.

Here are some meal planning tips:

  • Planning for one week allows us to think ahead to what we are going to eat, which means we don’t need to think about it anymore.
  • Shop once and purchase everything you will need to have on hand when it is time to prepare the food.
  • Chop vegetables for the week all at once. For example, I chop all my peppers, onions, carrots, and others on Sunday to save time!
  • Use foods again throughout the week. For example, you can prepare enough chicken for 3 meals and use it in different ways or freeze it for another time.
  • Crockpots can be used to cook all or part of the meal while you are busy doing life!
  • Using a wok to stir fry allows you to cook meat, vegetables and noodles fast and in the same pot, which saves time during cleanup.
  • Purchase part of the meal, such as a rotisserie chicken or pre-washed salad, and cook something quick like quinoa or rice to accompany it.

Is eating healthy a challenge because you can’t think of what to make and when to make it?

Here is an example of my weekly plan:

Monday

Brown a beef roast in oil (just a minute or so on each side) and place in crockpot. Top with potatoes peeled and halved, carrots and onion. Add about 1/2 cup water, salt and pepper. Cook on low all day and when you get home, dinner is ready!

Tuesday

Use leftover beef from Monday in a fajita or you can sauté chicken or shrimp. Also, sauté sliced onion and peppers. Serve with lettuce, cilantro, tomatoes, sour cream and corn or flour tortillas. You could also use lettuce as a wrap. I love these because everyone can put what they want on their fajita. You can also prepare black beans or pinto beans. I love making these and freezing them in small containers. They are a good protein and fiber source and go with everything!

Wednesday

Sauté shrimp in olive oil with salt and pepper. You can serve with rice and vegetables or over a salad. I buy the frozen shrimp that are raised wild and have been deveined.

Thursday

Get that crockpot back out. Brown each side of a pork butt or pork loin. Salt and pepper and place in crockpot. Add cumin and garlic. Add onion and water. When you get home take out those black beans that you made earlier this week. Sauté chopped onion and garlic in olive oil and add the beans to reheat. Cook rice. Buy salad that has been pre-washed and dress with olive oil, red wine vinegar, salt, pepper and garlic powder. You could omit the pork if you want to have a vegetarian meal and add some extra veggies instead.

Friday

Serve leftover pork with barbecue sauce on buns. Add a side dish of coleslaw and good, healthy, crusty bread. You can add a salad if time permits to have more vegetables. This is also great with cooked apples. This is so easy! Just peel and chop apples and cook in a small amount of water until tender and mushy.

Saturday

Coat chicken pieces in flour and cook in butter and olive oil until done. Add lemon juice and chicken broth and let thicken. Serve with mashed potatoes or baked sweet potatoes and a vegetable. My family loves this with broccoli or green beans.

Sunday

Place a ham in the oven and bake according to package instructions. This is going to smell delicious! We like to splurge on this meal and serve ham with macaroni and cheese or a corn casserole. The cooked apples mentioned above also go well,  so you may want to make enough on Friday to have leftovers. Asparagus is a great addition to this meal. There will be leftover ham to start your week!

Here are some other healthy side ideas:

  • Sauté spinach in olive oil until wilted.
  • Quarter Brussels sprouts and sauté in olive oil, salt and pepper. Add a small amount of balsamic vinegar.
  • Chop bottom third off asparagus, sprinkle with olive oil, salt and pepper. Bake at 400 degrees for 10 minutes.

Part of the satisfaction in a meal is taking time to enjoy it with others. Slow down as much as you can to take time to feed your body well. It will thank you by allowing you to work and play with good health, energy and better sleep. No stress, just good food! A little planning will save you time and money and your meal will be healthy!

 

 

Your Last-Minute Christmas Gift Guide! 🎁

GiftGiving

By Content & Social Media Specialist Michaela Mitchell

It may be too late to ship your Christmas presents on time, but we’ve got you covered! There are so many digital gifts available on reliv.com that make great instant gifts without the worry of a last-minute stop at the post office.

Here are our top digital gifts for the season:

  • Fit3™ Nutrition Guide: Give the gift of confidence and self-love with this all-inclusive guide, which includes recipes and meal planning tips to help you form healthier habits you can maintain for life!
  • New Holiday Recipes: Speaking of recipes, check out these new holiday Reliv® shake recipes that you can send via email or print out for your next Shake Party. And don’t miss this Facebook Live with Trainer Tina’s top holiday treats that’s perfect to share on social media.
  • Fit3 Workouts: Give the gift of energy with our free Fit3 workout videos with Trainer Tina. Do you know how much a session with a Certified Personal Trainer costs? Your friends will be so impressed when you send these their way. Even better, you can send them directly via the Reliv Mobile App!
  • Lifestyle: Give the gift of motivation with heart-warming and inspiring health and business stories in the Winter 2018 edition of Lifestyle. Plus, you’ll learn how to effectively use social media, adopt the latest success training tools, and how entrepreneurs and Fit3 challenge winners achieved their goals.
  • The Reliv Podcast: Add entertainment to those holiday travels with the Reliv Podcast! Our family-friendly podcast is inspirational and informative, perfect for the busy business builder on the go.
  • Social Media Training Playlist: Give the gift of free, quick webinars on various social media training topics. These weekly Michaela Monday videos are now available in one simple playlist on Facebook.

Christmas time is here, but there is no need to stress. Give any of these digital gifts this season and you’ll spread cheer that will last all year!

 

How To Set Goals For 2019

NewYearsResolutions

By Content & Social Media Specialist Michaela Mitchell

Goal setting is a common theme for this time of year. As one year ends, another begins with the promise of a fresh start and clean slate. There is no better time than now to reflect on what worked this year, what didn’t, and what your biggest opportunities for growth are in your business. Before we go any further, I want you to grab a piece of paper and a pen. This is a quick activity to help you refocus and set your goals for 2019.

Let’s begin.

Fold your paper into three columns and write the following headings over each column:

What did I do well in 2018?
What am I proud of?

What could I have done better?

What will I change for 2019?
S.M.A.R.T. Goals

First, determine if you want to focus on your business, fitness, personal, or other goals in this moment. I encourage you to try this for different aspects of your life as time goes on. Take five minutes and think about these questions. You can always come back to them if you have a lightbulb moment in the shower or right before you fall asleep. That always happens to me!

Write down what you think you did really well this year. For example, did you earn a higher level? Did you grow your organization? Did you increase your check? Did you get more customers or a new MA? Did you attend Reliv events? Did you take your business in a new direction?

Then, write down what you could have done better. Could you have reached out to a few more people each week? Could you have attended Reliv Live? Could you have built up your social media presence? Could you have followed up more with prospects and customers? Did you take advantage of all of Reliv Corporate’s resources? Whatever it is, there is no judgment—only personal growth opportunities!

The third column is my favorite. It’s time to focus on the new you that you will build up over the next year. Write down a few things that come to mind immediately when you see the question. What will you change for 2019? Set S.M.A.R.T. goals for yourself.

S.M.A.R.T. goals consist of the following:

Specific: State exactly what you want to do with specific action words. For example, “Earn the Hawaii Trip.”

Measurable: Provide a way to evaluate your goal status. For example, “Use the Aloha Hawaii point tracking sheet.”

Achievable: Make your goal possible and realistic! For example, “Get two Master Affiliates every month” NOT “Earn 100 points this month.”

Relevant: Does it make sense to your business or personal life? For example, “The Aloha Hawaii Promotion will build my business.”

Time-Bound: Give yourself a deadline. For example, “I have until July 2019 to earn all my points for Hawaii, but I want to be done by June!”

S.M.A.R.T. goals are the best way to set goals for yourself. Always write them down and look at them once a week or so. You want to be continuously working toward your goals to make your year the best one yet! Do this activity as many times as you want and share it with someone else you think will benefit from it. This can be used for your fitness goals, business goals, social media goals and more. In fact, I encourage you to set goals for each of these! What will you do to make 2019 the best year yet?

 

Why Willpower Is So Hard

By Director of Product Development & Fit3 Trainer Tina Van Horn

Do you have an easier time making smarter food choices during the day than in the evening? Whether it’s that open bag of chips the kids left on the kitchen counter or the butter pecan ice cream in the freezer, sometimes no amount of willpower can thwart the craving.

I am speaking from experience on this one, and to be honest, it is a daily struggle. I always thought it came down to self-discipline and that if I was strong enough, I should just be able to say no to the chips, ice cream and cereal. Turns out, there is very interesting research that explains why willpower sometimes isn’t enough to keep us from making those regrettable choices.

Stephan Guyenet, a Seattle-based neuroscientist and author, says it is possible to resist these easily-available temptations, but that doesn’t work forever.

“The problem with willpower is that it’s a limited resource. It’s effortful,” Guyenet says. “If you have to do it on a constant daily basis, which is what you have to do if you’ve lost weight and your hunger circuits and your food-seeking circuits are activated, you’re going to have to exert that willpower on a continual basis to restrain yourself from eating food.”

This can be so hard! Life gets crazy, and we all have so much to do in a day. If you’re trying to live a balanced life, then willpower becomes even more difficult to sustain. Think of your willpower as a gas tank. Your fuel runs low and close to empty by the end of the day. That’s why it is harder to make those smarter food choices in the evening! The good thing about Fit3 is that we have those flex calories for treats once in a while.

This biological explanation makes me feel better, but I know I have to be careful to not allow it to become an excuse. The best strategy for me is to keep the temptations out of the house. Not so easy when you have two very hungry boys and you don’t want to deprive them of treats. But seriously, they aren’t going to be scarred for life if there isn’t any ice cream in the freezer, right?

Let us know how you navigate the minefield of treats at the end of the day!

The Truth About Holiday Weight Gain

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By Director of Product Development & Fit3 Trainer Tina Van Horn

In the chaos of travel, family, food, and shopping, it’s hard to feel like yourself! After Thanksgiving and Christmas, I could feel the extra water weight from the heavy meals and treats. However, by making smart choices after those days, that water weight became a distant, sugar-laden memory. I did not really gain 5 pounds during the holidays and neither did you!

Most of us have been led to believe that holiday weight gain is inevitable. This is a myth! We are so sold on this notion that we significantly overestimate the amount of weight we can actually gain. By the time January rolls around most of us think we have put on 7-10 pounds when in reality the average holiday indulgences add up to around only 1 pound. That’s pretty good news, but the flipside is that most of us don’t lose that pound after the holiday season, and it contributes to the “weight creep” that occurs over months and years.

Fit3 is your post-holiday recovery plan! Dig out your weekly tracking sheet and pick a couple of things you CAN do today! You CAN take your Reliv shake and drink lots of water. It’s also the time for resolutions, so start now by hitting the gym! You don’t have to do anything crazy or dramatic. Just do something today to get yourself back on track to making better choices.

My other strategy is to get rid of the leftovers! Yes, throwing them away will be a little painful, but not every day is a holiday. We will go back to our busy lives and stay on track!

Remember this through the end of this year and as you enter 2019. Make a choice today that you will feel good about tomorrow!

Workout Moves To Get You Through The Holidays!

BLOG holiday workout

By Product Marketing Specialist & Fit3 Head Coach Tina Van Horn

The holiday season is busy for everyone, but that’s no excuse to completely abandon your workout plan. Travel and family gatherings may disrupt your usual routine, but if you are willing to be creative, you can sneak in some exercise right in the middle of the holiday festivities.

Check out my favorite moves for maintaining your fitness through the holidays:

  • Walk! Walk! Walk! – Go for a walking tour of the Christmas lights. Participate in a Turkey Trot or Jingle Bell Walk/Run. Get some extra steps in while shopping by parking farther away from the store. Invite the family to join you for a stroll after your big holiday meal. Get the kids outside to burn some energy. Tromping through the snow is a great workout. Strap on your fitness tracker and try to hit your step goal every day! Little bursts of activity throughout the day add up to big benefits.

 

  • Pushups – Of course this one will be on the list. Do 5 pushups every time you eat a Christmas cookie. Make the kids do one before they open a gift. If you are watching one of your favorite holiday films, knock out a few every time a bell rings. Make it a game!

 

  • Squats – Pick up your niece or nephew and start squatting! They will be squealing for more while all of the other kids line up to take turns! If the kids are too big, a frozen turkey will do for added resistance. Or you can just look around the house and find something heavy-ish to lift. If you are hitting the road, do some squats whenever you make a pit stop.

 

  • Planks – Start a new tradition on Christmas morning. For example: Whoever can hold a plank the longest gets to open the first gift. Just one minute a day and you’ll be ringing in the New Year with a super strong core.

 

  • Stretch – Sit in the glow of the lights with holiday music playing and spend a few minutes stretching at the end of each day. This is the perfect time to sip on a Reliv shake and focus on what’s really important to you during this season.

 

  • Fit3 Workout Video – Crank up the high-energy holiday tunes and press play on your favorite Fit3 workout! Just make sure you don’t get tangled up in tinsel when you do the kicks and punches.

 

The most important part of the season is to enjoy it and have fun! Make these moves part of your family activities.

Love & Lunges,

Coach Tina

How to Deal With Food Pushers 

By Fit3 Head Coach Tina Van Horn

Have you ever met a food pusher? Or maybe you’ve been one? Food pushers can be relentless when it comes to encouraging you to “Have some! Just a little bit. Come on. Loosen up! A few bites won’t hurt!”

Who is a Food Pusher?

“Food Pushers” are usually some of our closest friends and family, and although they care about you and have nothing but the best intentions, their persistence can be exhausting, especially at family functions and social occasions. Also, you might feel guilty when saying no to those that you genuinely care about. Nobody wants to hurt Aunt Edna’s feelings by turning down her famous coconut cream pie!

Sometimes it’s hard to realize when we are being food pushers, too. This weekend I was shoving s’mores toward my friends. I didn’t realize at the time that I was being a food pusher, but in hindsight, I feel terrible.

Take Control of Your Indulgences

Fit3 is about making healthier choices for a healthy, fit life, but it’s okay to indulge when it’s worth it. Always own that decision and enjoy every tasty morsel. Don’t relinquish control to the food pushers! They may make comments or tease you, but believe in yourself and know that you are making choices for YOU!

Strategies to Save Yourself 

To prevent hurting their feelings and to give yourself a break from their persistence, here are a few strategies that might help diffuse the situation:

  • Always be kind, but stand your ground.
    • “Have some of this cheesecake!”
    • “That sounds delightful, but I really am trying to cut back on sweets. Thank you for the offer!”
  • Say that you’ll try it later.
    • “Try this coconut cream pie, it’s delicious!”
    • “Oh thank you. I’ll have some later.”
  • Tell them that a certain ingredient upsets your stomach.
    • “You have to have just a bite of this cheese dip I made!
    • “Oh thank you, but sometimes cheese upsets my stomach. I better not.”
  • Share the mission of the Fit3 program, and maybe they’ll end up wanting to join you on your journey to a healthier, more nutritious lifestyle!

With the holidays coming up in the next few months, stay strong and don’t let the food pushers gain control of YOUR food choices!

How To Face Your Fears As A Woman Entrepreneur: What Is Fear & How Can We Respond With Courage?

JOYCEblog

By Hall of Fame Member & Presidential Platinum Ambassador Joyce Ferguson

I could not explain why I was shaking with fear as I gripped my old landline phone to my ear and struggled to find words. It was a typical day in 1993 and I had just decided to build my Reliv business. I was in my kitchen and not in any danger, and yet I was afraid.   Still, I was afraid of one simple word — no.

Fear, often with no foundation, can ambush us and rob us of valuable business and life moments. The small risk of speaking up may seem just as scary as any other business risk. We may even want to step away from the task at hand and think of giving up because we feel our courage might falter.

But what is courage anyway?

“Courage means acting in the face of your fears, not without them.”

“FEAR stands for False Evidence Appearing Real.”

I read these two quotes and many others in business and motivational books—and I believe them. However, I could only really grasp these truths by living with my fears and pushing through the uncertainty and uncomfortableness that accompanies it. The deeper truth is that such quotations cannot explain the fact that there is no way around fear. You must act to defeat fear.

Yes! Simple, ordinary actions require courage.

Calling on your inner strength and integrity in the face of life’s daily challenges demands courage. Following the rules, honoring business relationships, doing what you said you would do, living out your convictions every day…these tasks require you to find that bravery deep inside you — and we all have it!

While we often equate courage with action, we need to remember that listening with compassion — even in the business world — is a courageous act. It’s not easy to speak up and offer advice or assistance to someone, but when we do, we have gone outside our comfort zone, and that takes courage!

Courageous people are patient, and they listen carefully before they speak. Courageous people risk rejection when they reach out to another person and offer solutions. Courageous people risk their reputation and relationships when they recommend financial and lifestyle solutions that could improve someone’s quality of life; not everyone appreciates the risk or effort it takes to speak up in such a way.

There will be flat refusals and gentle “maybes” that actually mean “no.”  There will be occasional “yesses” that force your hand and make you take the next step with your business and with that person, but you must act. And in the face of your fears of not being perfect enough, or not knowing enough…you just might succeed.

 

Stay tuned for more posts from Joyce on overcoming fear as a woman entrepreneur. Subscribe to the Reliv Blog!

6 Steps to Healthy Skin

By Fit3 Head Coach Tina Van Horn 

Take your Fit3™ Active every day: Lunasin-packed LunaRich® found in Fit3 Active can help. Researchers have established that lunasin is a potent inhibitor of the master inflammatory protein NF-ĸ-β. Studies show that inhibiting NF-ĸ-β production can restore skin cells to a more youthful state and help increase skin thickness. Increasing skin thickness makes the skin firmer and reduces the appearance of lines, wrinkles and imperfections.

Eat clean: A study in the American Journal of Nutrition suggests you may have fewer breakouts if you add more whole grains, beans and veggies and cut back on pasta, white rice, white bread and sugar. Our Fit3 friendly foods list can help you out with ideas. Feel good on the inside, look good on the outside!

Get to sleep: There’s a reason we added “Get 7 hours of sleep” to your Fit3 weekly tracking and score sheet! While it may not always be possible, we recommend at least 7 hours to get a restorative sleep. You’ll need it to help your body recover from your Fit3 workouts. Plus, less sleep means more stress! Try to minimize your stress level before bed by relaxing in a hot bath or indulging in a 10-minute meditation.

Exfoliate: Gently scrubbing your face a few times a week will rid your skin of dry flakes and clogged pores. It can also help regulate the oil glands and their production.

Moisturize: Follow up your exfoliation by moisturizing. Protect and pamper at the same time.

Rehydrate: Increasing the amount of water you drink is a great way to flush out internal toxins and hydrate your skin from the inside out. A big glass of water each morning can definitely help you feel awake and cleansed! To make it easier, you can use the Fit3 weekly meal plan to track your water intake and make sure you’re getting enough.

Follow these six simple steps and your skin will thank you!

This statement has not been evaluated by the FDA. Reliv products are not intended to diagnose, treat, cure, or prevent any disease.

9 Ways To Throw A Shake Party On A Budget

LesliandErin BLOG

By Art Director Amie Schilson

Shake parties are one of the best ways to share your Reliv® business with the world, and they don’t have to break the bank!

Here are our suggestions to hosting the best Shake Party on a budget:

1. Stay Organized. Ditch the stress and plan! Make lists of the people you’re inviting, what you’re serving, decorations, grocery lists, and Reliv catalogs and forms you’ll need. If you’re organized you can enjoy yourself and focus on connecting with your guests.

2. Shop often, but thoughtfully. You don’t want to run out and buy overpriced items just for one party. Set aside time to go shopping to discover items that inspire themes and events at great prices. Buy when you’re inspired, not scattered. “We’re always looking for fun party and social media items. Something fun is always on sale at the local dollar store,” says Lesli Schmitt, Reliv Senior Graphic Designer and mother of three growing boys.

3. Make fun invitations! Digital invites through Facebook Events or Evite are free and make it easy to track your RSVPs. Customize the graphics to make them memorable and engaging. If you want to do something extra special, consider traditional invitations sent via mail. A pretty envelope with handwriting is impossible to resist. Make sure you have kid activities so it’s not a barrier for moms and dads to come. Give guests enough time to plan, and be sure to send a reminder!

4. Find party partners. Maybe this is another Reliv Distributor, so you can make your event larger and split the cost. Maybe this is a local business, like a spa, salon or a boutique with a great space. Maybe this is a friend who creates jewelry, does massage therapy, personal organizing or reps a makeup line. Diversifying the content present enriches your event and lets you reach new people and new places!

5. Timing is everything. The most budget friendly event is in the late afternoon. No meal is necessary, but everybody will appreciate a special Reliv shake. Happy hour is the most festive and you can serve sparkling lemonade, wine, healthy appetizers like hummus and veggies and have shakes to sample. Brunch is another great option because it’s everybody’s favorite meal and inexpensive. Prepare egg casseroles ahead of time, turn on the coffee maker and focus on serving your favorite Reliv shake.

6. Impress your guests. Welcome guests with a sign and name tags with Reliv blue or teal markers to make networking a breeze. Have products on display and available to purchase at the party. Go to reliv.com/recipes or flickr.com/reliv to choose a delicious shake to serve. Present them in pretty matching glasses (remember the dollar store?) with a garnish (we’re in the mood for a little whipped cream and cinnamon right now) and a paper straw to top it off. Coordinate colored napkins and plates for an extra touch. A bowl of fresh fruit and platter of vegetables reinforces a healthy lifestyle. Try to avoid foam and red plastic cups from frat parties. Another tip is to have nice lighting and background music for good ambiance.

7. Most bang for your budget. We love how budget-friendly balloons, paper straws, color coordinated plates and napkins are. Plus, if you have extras you can use them at your next party!

8. Party favors that mean business. You can download recipe cards from our Flickr album and send them to your local copy shop or an online printer to have them printed. These are a great souvenir for your guests and gives them something to remember how much fun they had! Be sure to include your contact info with a business card or sticker.

Here’s a step-by-step tutorial on how to download images from Flickr:

Step 1:

step 1..1

Step 2:

step 1..2 e

Step 3:

step 1.3

 

9. Thank your guests! Follow-up is easy with a quick phone call or message to build those personal connections. You can also send out a quick survey with Survey Monkey or Google Forms. For example, ask them, “What did you like best about Reliv?” “What was your favorite part of the event?” “Did you like the product?” “How likely are you to purchase the product after this event?” “How likely are you to share Reliv with someone after this event?”

Never forget this step. Following up with your guests may help them especially if they’re on the fence of becoming a customer or Distributor.

 

Bonus! Theme Ideas:

Follow Ambassador Kimberly Burns’ lead and go with a Mexican fiesta, Italian night or Hawaiian luau dinner buffet.

Think seasonal: Autumn Harvest, Winter Wonderland, Spring Fling, Summer Social.

Choose a color hue: Reliv blue & silver balloons, blueberry shakes, blue napkins and name tags.

Shake bar: borrow extra blenders and set out your favorite Reliv product with multiple mix-ins and garnishes. Make it a contest by voting on the best creation!

 

But remember, the most important part of hosting a budget-friendly Shake Party is to have fun!!