Here’s some more of Coach Sara’s Favorites: 


  • 2 cups lettuce/spinach
  • 4 oz chicken
  • Chopped bell pepper
  • Chopped tomatoes
  • Chopped cucumbers
  • 1 Tbs seeds/nuts
  • 1-2 Tbs dressing of choice 


Chicken salad

  • 4 oz chicken
  • ½ cup grapes cut in half
  • ¼ cup chopped celery
  • 2 Tbs olive oil/grape seed oil mayo
  • Salt and pepper to taste
  • On bed of spinach 


Taco bowl

  • 4 oz ground turkey + taco spice
  • Chopped peppers
  • Chopped red onion
  • Tomatoes
  • Salsa
  • Avocado
  • Cheese (Caution! Not recommended for weight loss or if you “off” when eating it)
  • On bed of lettuce or ¼ cup brown rice/quinoa


Dinner leftovers!

Conquering Cravings:

Like many people, we bet you have a sweet tooth. You might also have a salty tooth and a savory tooth. But what you probably didn’t know is that you weren’t born with these magical teeth; these are acquired over time. But the good news is we can lose these as well… it’ll just take some time. You can retrain your taste buds to enjoy more wholesome foods. Your taste buds won’t change overnight, but you can learn to conquer your cravings in the meantime.


Satisfy your sweet tooth with changing out one food for another “Substitution”:

  1. Thinking of an apple pie? Then eat a diced apple tossed in cinnamon. Then saute it in a non-stick pan until soft.
  2. Wanting a cookie? Bake some healthy homemade cookies.  1/2C of rolled oats, 1 overripe banana, and some cinnamon –  bake at 350 degrees for 18 minutes.


Still not cutting it?

Sometimes the best way to curb that sweet, salty, savory tooth is to satisfy it in moderation. Maybe you have a third of the cookie. Remember it’s okay to eat fun food sometimes, it’s all part of the master plan –  to change the way you eat for life, so saying “you can never eat cheesecake again” isn’t a good idea.


Sustainability and psychology!


When it comes to breaking your behavior trend, you’ve got lots of options.

We’ve already learned about distorted thinking so now we will learn about changing your triggers. Triggers can come in all shapes and sizes. They can be environmental, biological, mental, emotional, or social. However, social triggers are the most common trigger and the toughest to change. They often lead you to mindlessly eat the complimentary bread at the restaurant or graze the buffet table at a party. But not all triggers are bad! In fact, some are quite helpful.


There are two types of social triggers:

  1.  Positive social triggers
  2.  Negative social triggers


Positive social triggers encourage you to make food and activity choices that support your health goals. These rock! The key to making these triggers work is to figure out how to make them permanent.



  1. “Healthy food offers” – your spouse cooking a healthy meal for the two of you or being given fresh vegetables from your neighbor’s garden…….. if your co-workers prepared nutritious lunches, ask to join them and exchange recipes.
  2. “Compliment or praise” –  You’re fitness instructor telling you how much stronger you’ve become or a co-worker telling you how delicious your healthy meal looks…..If your friend invites you to a group fitness class, make it a weekly thing.
  3. “Other people’s habits” –  A friend asking you to join them for a walk in the evening or seeing your co-workers who brought their lunch to work rather than eating out……If your partner goes for a bike ride every morning, join them for a few times a week. 


Negative social triggers cause you to make food and activity choices that go against your health goals.


  1. “Food pushers” –  When your partner brings a bowl of pretzels to the couch or getting a tray of homemade lasagna from a friend.
  2. “Judgement” –  When you’re annoying third cousin raises an eyebrow because you ordered a side salad instead of fries or when your partner rolls their eyes when you say you’re headed to the gym.
  3. “Other people’s habits” –  when you come home to your partner lounging on the couch or when your work BFF suggests going to McDonald’s for lunch.


***Be sure to review the recipes in the E-CookBook. LOTS of great recipes.

Chicken Salad

Avocado Tuna Salad

Salads in a Jar

Turkey Meat Balls


Here’s some more awesome cooking hacks!