Burn Fat and FEAST Cookbook
I’m sure you know that nutrition is a huge part of your wellness success. During your Burn Fat and FEAST program, you will learn WAY more than you ever imagined with nutrition and fitness. Through my first few years of running this online program, I found women saying the biggest pain point for them was meals (planning, cooking and prepping).
My clients wanted more guidance with nutrition, so I delivered!
My goal is to simplify wellness for you. I know the Burn Fat and FEAST program will give you results, it has already proven to give hundreds of clients literally across the globe real, lasting results and better health.
This comprehensive cookbook makes this lifestyle even easier.
Each month women ask what I personally use as far as supplements with the Burn Fat lifestyle. A few years ago I honestly believed if I ate healthy and worked out, that I would get the inside and outside results I was after. Well, unfortunately that’s not the case in our country any longer. Sadly, our soil is now over produced and the use of pesticides means that an apple today isn’t the same apple it was even 10 years ago. The over production of crops has left our soil lacking nutrients so even when we eat healthy, we aren’t getting the same nutrients we were years ago. That paired with daily environmental toxins and pollutants are wrecking havoc on our digestive system and gut health. As we get older, we feel more of the effects of the unhealthy environment we are living in and weight loss becomes more difficult. All that to say, I now supplement my daily “healthy” diet and feel amazing!
I’m sharing with you what I use daily, weekly and/or monthly to supplement my whole food diet. Now remember real whole food is best and supplementing doesn’t ever mean you can stop eating healthier foods; however, since our food contains up to 50% fewer micronutrients than it did years ago, I do feel it’s essential for us to supplement.
The list below are products I use, know, like and trust. I do not use ALL these every single day; however, I DO use them on a regular basis. For more specific information on my daily routine or what you may need to implement, contact me via email.
If you feel deficient in nutrients, or aren’t tracking macros, you may want to look into a multivitamin. We love Metagenics for the following properties:
- Personalized nutrition with targeted support for women’s health Multifaceted health
- support with essential nutrients and a proprietary blend of concentrated extracts and phytonutrients to help protect cells and maintain DNA stability
- Bone density support with Cal Apatite Bone Builder Extra Strength
- Heart health, mood, and overall health support with EPA and omega-3 fatty acid
- Non-GMO and gluten-free
Metagenics Womens Wellness Essentials
For our 3 kids, we choose Smarty Pants brand.
Smarty Pants Kids Multivitamin
Most of us these days do not get enough vitamin D from the sun. If you wake up, drive to work, sit inside all day, then drive home, you most likely are vitamin D deficient. If you and your doctor feel vitamin D is a supplement your would take, this one is our favorite brand.
Garden of Life Vitamin D
Omega-3 (Fish Oil)
Nature Made fish oil supply comes from wild-caught fish, not farm-raised fish. State-of-the-art purification processes remove mercury and ensure high levels of fish oil purity and concentration, guaranteed to pass the stringent standards of the Global Organization for EPA and DHA Omega-3.
Fish Oil provides EPA and DHA omega-3 fatty acids, which help support a healthy heart. Supportive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.
Nature Made Omega-3
BCAAs (branched chain amino acids) in short, help you recover from a workout faster so you can crush it the next day. When your glycogen stores run low, your body relies on the three types of BCAAs (leucine, isoleucine, and valine) for fuel. The catch: Your body can’t produce BCAAs on its own, so you’ll need to get them from your diet.
BCAAs can help promote muscle growth and repair and reduce muscle soreness after exercise. In addition to making your workouts more efficient, some studies have found that the BCAA leucine, may help you feel more full by improving sensitivity to the hunger hormone leptin. Other research indicates that leucine could help promote fat burning and balance your blood sugar levels. If you aren’t getting enough BCAAs from your lean protein sources, these brands are high quality. Optimum Nutrition is the best unflavored and Xtend is my favorite fruit punch flavor and Labrada is a delicious orange flavored supplement.
Scivation Xtend (fruit punch)
Labrada (orange mango)
Optimum Nutrition (unflavored)
Probiotics are bacteria that line your digestive tract and support your body’s ability to absorb nutrients and fight infection. Your body contains about the same number of gut bacteria molecules as it does cells for the rest of your body, so it’s no wonder your gut is so important to your health.Your skin and digestive system alone host about 2,000 different types of bacteria. Probiotics benefits have been proven effective in supporting immune function, reducing inflammation, promoting healthy digestion, as well as maintaining beautiful skin, especially when combined with probiotics.
Probiotic rich foods are essential to a healthy gut. These are foods such as apple cider vinegar, sauerkraut, goat milk, kefir, kombucha and miso. If you aren’t getting enough in your diet, I recommend supplementing with the below brands for adults and kids.
Garden of Life (women’s)
Smarty Pants kids
Collagen is the most abundant protein in our bodies. It’s found in muscles, bones, skin, blood vessels, digestive system and tendons. It’s what helps give our skin strength and elasticity, along with replacing dead skin cells. When it comes to our joints and tendons, in simplest terms, it’s the “glue” that helps hold the body together.
Our body’s collagen production naturally begins to slow down as we age. We see this in various signs of aging, such as wrinkles, sagging skin and joint pains due to weaker or decreased cartilage. Other lifestyle factors — like eating a diet high in sugar, smoking and high amounts of sun exposure — also contribute to depleting collagen levels. It’s been found that collagen-related diseases most commonly arise from a combination of either genetic defects, poor intake of collagen-rich foods, nutritional deficiencies and digestive problems affecting production (synthesis) of collagen.
We can get collagen from fish, chicken, beef and eggs, but if you want a little extra boost, Vital Proteins has excellent products. My personal favorites are the unflavored collagen peptides (mixed in my daily shake) and the beauty water.
If you are looking to boost your brain function and/or metabolism and boost energy, MCT Oil is key.This brand is made of 100% pure coconut MCTs (medium chain triglycerides) and it’s perfect to blend in coffee, tea or smoothies. MCT oil is also great to use as a cooking oil. Our favorite brand is Natural Force.
Ashwagandha is adaptogenic herb and has been used for more than 2,500 years. It’s actually the most commonly used and extensively researched adaptogen herb. It is used to help thyroid function, both under active and over active and been shown to help people with Hashimoto’s Disease.It has also been shown to help support adrenal function. Your adrenals are responsible for releasing hormones, specifically cortisol in response to stress.When your adrenals are stressed, this can disrupt your hormone balance. Ashwaganda is also a natural remedy for general stress and anxiety, it improves depression and balances blood sugar levels.
In India, ashwagandha is known as the “strength of the stallion” because it has traditionally been used to strengthen the immune system after illness. It has also been referred to as “Indian ginseng” because of its ability to enhance your stamina and work as a natural stress reliever.
In fact, it’s ashwagandha’s ability to work as a stress-protective agent that has made it such a popular herb. Like all adaptogenic herbs, ashwagandha helps the body to maintain homeostasis, even in moments of emotional or physical stress. But the many ashwagandha benefits don’t stop there. This powerful herb has shown incredible results for lowering cortisol levels and balancing thyroid hormones. Plus, it’s been used for mood disorders and in the prevention of degenerative diseases.(added bonus for Shakeology drinkers…your shake already contains Ashwaganda!)
NutraHerbals Organic Ashwaganda capsules
Made specifically with those little picky eaters in mind. We know as adults it’s hard to get our daily vitamins and minerals or micronutritents, but what about our kids? It can be a struggle to get any type of nutritional value in those little bellies and brains. Daily Sunshine is a whole food based smoothie that comes in either Chocolate or Strawberry-Banana flavors to supplement kids nutritional needs. It is plant based, gluten free and dairy free for your peace of mind made with organic fruits, vegetables, pea protein and healthy fats. It delivers the equivalent of a full serving of fruits and vegetables in each smoothie. Try it as an afternoon snack or a quick grab and go breakfast idea. Order either a sampler pack or a 30 day supply combo pack.
- Daily Sunshine Sampler (U.S.)
- Daily Sunshine Strawberry Banana (U.S.)
- Daily Sunshine Chocolate (U.S.)
This product has been a lifesaver for me as an entrepreneur, mom of 3 and always on-the-go. It’s a meal in a cup that I can take anywhere and fits my macros everyday. It contains probiotics to help heal any leaky gut issues as well as protein, veggies, vitamins, fruits and antioxidants. Shakeology gives me the nutrients our body craves, the nutrients critical to weight loss, maintenance and increased lean muscle mass. I simply could NOT live without it!
In the kitchen & you can’t out train a bad diet. But did you know that I
I can’t say for certain that Shakeology keeps all our sickness away, but I will say, that my kids are NEVER sick!! For that piece of mind, the nutrients are worth every penny. As a matter of fact, most the supplements mentioned in this list are in Shakeology (vitamins, minerals, probiotics, Ashwaganda, greens, protein…) Shakeology is available as a sampler pack to try a few flavors and as a big 30 day supply bulk bag. I recommend the vegan line since it is dairy free.
- Shakeology Vegan Sampler (U.S.)
- Shakeology whey Based Sampler (U.S.)
- Shakeology Chocolate Vegan (U.S.)
FYI, when you order on autoship, you save $14… don’t let autoship scare you. It’s easy to fill out an online form to pause or cancel anytime!
When it comes to greens, more is better. Whether you don’t have enough time to cook, go grocery shopping, or simply don’t like the taste of veggies, boost your shake with Power Greens Boost. Unfortunately, today’s average diet does not usually meet the daily recommended amount of veggies, but Power Greens can help!
This amazing boost contains one full serving of nutritious green veggies that provides vitamins, minerals, and healthy phytonutrients to your body. It’s like you’re eating ⅔ cup dark leafy greens, ⅓ cup cucumbers, and ⅓ of a large celery stalk.
Why I add Boost to my Shakeology?
Even though Shakeology is packed with superfoods, the reality is, you can never get enough greens. Maybe you’re a veggie hater. Maybe you’re on-the-go and the menu options are veggie-challenged. Or maybe you’re a firm believer that more is better. Regardless, the bottom line is, when it comes to greens, the more you eat, the happier your body will be. I add Greens Boost to my Shakeology especially on those days I KNOW will be hectic.
What’s in Power Greens Boost and what its ingredients can do for you:
Proprietary Phytonutrient Blend (Spinach, Chlorella, Kale, Spirulina) – Contains chlorophyll, iron, protein, and naturally occurring vitamins and minerals. Provides antioxidants, which when part of a healthy diet may help maintain good health.
Cucumber – Contains potassium, magnesium, vitamin C, vitamin A, and calcium.
Celery – Contains calcium, vitamin A, vitamins B1 & B2, magnesium, phosphorous, and iron.
If you ever struggled with low energy or lack of focus, Energize is fantastic! It helps boost energy, endurance, exercise performance, focus and delays muscle fatigue. I do not use this every day, but I do enjoy it on mornings where I feel tired. It’s a supplement you can use while fasting as well. I often use it during my fasted cardio sessions and feel a burst of energy while working out. Energize is all natural, no artificial colors, flavors, sweetness or preservatives. It contains amino acids to help you push harder and decrease muscle soreness. The small dose of caffeine comes from green tea which increases focus. I personally use half the recommended dosage and feel plenty of the effects. You have 2 options for ordering, individual packs of 10 or a tub with a scoper.
- Beachbody Performance Energize 10 Packets (U.S.)
- Beachbody Performance Energize Tub (40 servings) or Single Serve Sticks (32 servings) (U.S.)
Have you heard about bone broth and the fantastic health benefits? Maybe you’ve heard of “leaky gut syndrome”. Sadly, due to our contaminated environment, air quality and lack of nutrients in our soil, most americans suffer from Leaky Gut these days. We will discuss Leaky Gut in more detail during the Burn Fat and Feast program, but it basically means that you can eat super healthy and still not reap the benefits of those nutrients. Studies are now finding that gut issues are the root cause of autoimmune and other diseases…we are talking BIG time diseases too such as cancer. If you have experienced excessive fatigue, bloating, skin issues, sugar cravings, joint pain, or constipation you may have leaky gut.
Drinking (or using it while cooking), bone broth has been proven to help seal your gut. The gelatin in the bone broth literally seals holes in your intestines. Bone broth has other amazing properties such as:
- protecting your joints with the high quality of glutcuosimine
- helps you look younger with the collagen found inside making your hair skin and nails more radiant
- aids in better sleep
- supports your immune system keeping sickness at bay
- creates stronger bones via the calcium seeped out during cooking time
I have personally found that my knees don’t ache like they used to and my skin looks better than it did years ago! I have made bone broth at home before, but due to time constraints, my favorite and most reputable to purchase online is Kettle and Fire. I like their chicken best to sip on; however, the beef is my favorite for cooking. Heres something exciting too…you can drink this on your longer fast days to help support and feel energized!
If you have ever enjoyed the scent of a rose, you’ve experienced the aromatic qualities of essential oils. These naturally occurring aromatic compounds are found in the seeds, bark, stems, roots, flowers and other parts of plants. In addition to their intrinsic benefits to plants and their beautiful fragrance, essential oils have long been used for food preparation, beauty treatment and overall wellness. Essential oils can be used topically, internally and/or aromatically. With environmental toxins all around us, I believe everyone should use oils on a daily basis.
Here are some ways I personally use essential oils in my daily life:
- essential oils such as lemon, grapefruit, ginger and peppermint in my water for a metabolism boost and to reduce cravings
- digestive enzyme blend to promote a healthy gut
- essential oil probiotic for healthy gut micro biome
- aromatically we use oils in a diffuser to decrease environmental toxins in our home
- essential oil (deep blue) for all our achy muscles
Essentail oils are like our food in that not all are created equal, so beware of where you purchase them. Lucky for you, I have hooked all my clients up with my friend and expert in the area of essential oils, Tara Silvestri. She is offering a FREE 30 minute consultation to you to help guide you through the process of using oils for a healthier life. Trust me when I say that chatting with Tara will absolutely be worth your time!
Sign up for a consultation with her HERE
Epic Bars are all natural meat bars with 15 grams of protein. They are an easy on-the-go option for those lower carbohydrate days. We love the variety pack option for our family of 5!
Larabars are gluten free and dairy free and perfect to throw in your purse or car for a regular macro day. Try the variety pack to see what your family loves, or just go for Sarah’s personal favorite, Chocolate Chip Cookie Dough. It’s sure to cure your sweet tooth without throwing your macronutrients off.
Chocolate Chip Cookie Dough
RX Bars are another favorite on-the-go. They are healthy, delicious and made with real food ingredients. Eight or Less 100% Natural Ingredients: No grains, added sugars, gluten, soy, dairy or any artificial or processed ingredients. 12g of protein in every bar comes from all-natural egg whites and raw almonds.
Home Health Tests
EverlyWell produces home health tests for your convenience. They offer a variety of tests including but not limited to food sensitivity, fertility, peri and post menopause, cholesterol, heart health, metabolism, thyroid, testosterone, general mens and women health, vitamin D, inflammation, sleep and stress.
EverlyWell makes it easy by sending you the supplies and directions to complete the test and mail it t their lab. Within a week, you receive an email with your results as well as recommendations based on those results.
Receive 10% off with this link
Meal Delivery Services
And3Foods is a Nashville area based, family owned company. Their food is fresh, organic and SO delicious. All meals are cooked and ready to heat and serve. This company is a monthly lifesaver for my family on the go. Try it for breakfast, lunch or dinner this week.
Bistro MD meals are all natural with glue free options. Choose between breakfast, lunch and dinner…one or all. Meals are cooked and ready to heat and eat!
Freshly makes my weekdays easier, healthier, and tastier. Every meal is chef-prepared, all-natural, and ready to eat in only 3 minutes. Use my link and get 6 dinners for only $39 for 2 weeks ($40 in savings)! Learn more here
NOTE: Not available in all areas. Check your location before ordering.
Use code LFI20 at this link for $20 off purchase here.
Victorem Set of 3
This set of 3 hip/thigh band kit comes in low, medium and heavy resistance to adapt to each exercise. These bands will not roll up on you during your workout and come with a drawstring carry bag.
Draper’s Strength Bands
These are the perfect full body resistance bands that can also be used as pull up assist bands. They come in a variety of resistance strengths. I recommend the yellow/red/black bundle to start out with for variety in your workouts.
B-LINES Resistance Band Kit set of 3
Looking for bands with handles? This set of 3 is durable and easy to pack while traveling and on vacation. The 3 different resistances gives you options for variety in your workouts. Learn more here.
Perfect for those strength training days. As you get stronger add to your weights to your library.
Bowflex SelectTech 552 Adjustable Dumbbells
Each dumbbell adjusts from 5 to 52.5 pounds; adjusts in 2.5-pound increments up to the first 25 pounds. Allows you rapidly switch from one exercise to the next and eliminates the need for multiple dumbbells cluttering your workout space. There’s a two year warranty on weight plates and parts.