Christine Chowning

Do you ever feel like you have tried everything to get healthy but you just can’t seem to make it work. There you are once again seeing others achieve results. You have no idea why everyone around you is moving forward while you have plateaued with no gains for the last 4 months. Losing weight and being healthy is not an overnight fix, it is about finding  what works and doing it on a daily basis. Now I know how you might be feeling because when I first got started, I was 30 pounds overweight and at 5’3 (barely) that is a lot of weight to carry around. The worst part for me is I carried it in my mid section. I couldn’t button my pants and so I ended up buying 2 sizes up so they would be loose. I am pretty sure that is when depression started to rear its ugly head. Now I need to tell you I was thin most of my life so this was new to me and scared the heck out of me as well. My plan wasn’t working and no matter how many times I changed my goal, it still didn’t work. I realized t...

It is very important when exercising and trying to lose weight that you eat 6 small meals per day.  This helps you to keep your blood sugar levels steady.  It also helps you body maintain its muscle mass and fuels your body for your daily activities.  Always eat breakfast within 1 hour of rising!  And more importantly ALWAYS EAT BREAKFAST!  Breakfast is the most important meal of the day.  It starts your metabolism and gets your body ready for the activities you have to do during the day.  If you are not losing weight it could be because you are not eating a healthy breakfast with complex carbs and protein. Also, make sure you always pair complex carbs and protein at every meal.  I recommend  Tosca Reno's Eat Clean Recharged Book !  She really explains the entire history and science behind eating clean and why you should pair your foods strategically together to get the results that you want! Breakfast Before I eat my breakfa...

The Stripped plan is meant for people who are trying to lose those last 10 pounds or are trying to tighten up for an event!  So in my case the later is why I chose to do this plan.  It is all the basic principles of clean eating that I talk about every day but now it is literally stripped!  The basic clean eating principles are: 1.  Eat More!  Eat 6 small meals each day, spaced at two and a half to three hour intervals. 2.  Eat breakfast every day within an hour of rising. 3.  Make your last meal three hours before bed. 4.  Eat a combination of lean protein and complex carbohydrates at each meal. 5.  Eat sufficient healthy fats every day. 6.  Drink two to three liters of water each day. 7.  Carry a cooler packed with clean foods each day. 8.  Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes. 9.  Adhere to proper portion sizes. 10.  Eat only foods that have not been overly p...

Cooler Plan #2- Eating for best long-term results I get so many people who want to eat clean but don't know where to start.  How many servings a day!  What is a complex carb, is Corn a vegetable?  So hopefully this will clear the air just a bit!  Tosca Reno the author of the Eat Clean Diet calls her meal plans, cooler plans!  She has different cooler plans based on the type of results you want to get.  So today I am focusing on Cooler plan #2, which is for steady weight loss and maintenance once you goal weight is reached.  So this is basically the plan I stick to year round at this point!  This will give you a good idea of what to eat and when! What is it?   This IS EATING CLEAN!  Do this year round for steady, healthy weight loss.  But this plan can also be used for maintenance.  Here's why:  when your body begins to approach its set point (its genetically predetermined healthy weight) you will find that ...

This is not a starvation diet, it is a way of life!  I still get to eat an abundance of foods but I am really focusing on cutting down the dairy, and carbohydrates to a degree!  You can see that there are no artificial sweeteners or sugars found in my menu items as well!  One week Meal Plan My Stripped Meal Plan

Pre-Planning Healthy Snacks  We all struggle with finding the time to pack our healthy snacks everyday especially when you are a busy mom or have a full-time job.  Well, you don't have to resort to vending machines and drive-thrus. There is a way to stay on track and eat healthy while on the go.  It just takes a little planning.  I have outlined some healthy snacks and have created a video for you so that you can see exactly how I prep my weeks.  I spend a few hours each week baking grilled chicken for wraps and salads, cutting up fruits and veggies and portioning it into baggies along with nuts and hummus to make a complete snack.  The key to sustaining your energy and blood sugar all day long is to pair healthy complex carbs (fruits and veggies) with a protein (nuts, hummus, avocados, cottage cheese) at each meal.  This prevents the crash in blood sugar which can lead to binging! I always sit down with my little my pen and paper and a  weekl...

Eat Clean Meal Plan So many people ask me if I truly live the life that I do or am I just writing this stuff all down and then doing my own thing!  I SWEAR TO YOU THAT THIS IS THE REAL DEAL!  You can ask anyone close to me about it!  Every Sunday, I spend some time planning out my meals and making sure that I know exactly what I need at the grocery store for the week.  Then, I hit up the grocery store and do a little shopping, with my list of course! Here is what I have planned for the week!  I thought I would share my meal plan with you so you have a template to go by! Monday: 5:30 am  Energy and Endurance  drink then  Base +Back and Ab Ripper 7:30 am:  1/2 cup rolled oats, little bit of water, microwave, then add 2 cupped handfuls of blueberries, 1 tbsp flaxseed and wheat germ, 1/2 cup almond milk with 1 scoop protein powder mix and pour on top. Black Coffee and Water 10:00 am:  1 apple 14 unsalted almonds and water...

Chicken Fajita Burrito Ingredients 18 ounces chicken, cut into small chunks 1/4 packet fajita seasoning mix 1/2 red bell pepper 2 cloves garlic Several slices of white onion (you decide how much) 2 whole-wheat tortillas Guacamole: 1 avocado, 1/2 medium tomato chopped, chopped red onion, a few shakes of sea salt. Salsa Preparation: Sprinkle chicken with salt and some fajita mix and cook in skillet. In a separate skillet, saute garlic, bell peppers, onion  (use a small amount of olive oil if necessary). Meanwhile, prepare guacamole (mix all ingredients above). When vegetables are fully cooked, mix a small amount of fajita mix with 1/4 cup water and pour over vegetables. Increase heat and boil off the water. Heat tortillas on a clean skillet over medium-high heat for 15 seconds per side. Add ingredients on top of the tortilla and attempt to form a burrito and enjoy!

Minestrone Soup Minestrone Soup, Clean Style Here is a great clean eating spin on a classic soup! The recipe didn't call for chicken but I cooked some chicken breast and cut it up into chunks and threw it in the soup for a complete meal. Ingredients: 1 large onion, diced 2 tbsp olive oil 4 garlic cloves, minced 2 ribs celery diced (1/2 cup) 1 large carrot, peeled and diced 1 medium zucchini (about 8 oz), diced 1 tsp dried oregano 1 tsp dried basil 1tsp salt 1/2 tsp freshly ground black pepper 6 cups low-sodium vegetable broth or low sodium chicken broth (48oz) 1 28 oz can no salt added diced tomatoes 1 15 oz can no salt added crushed tomatoes 1 15 oz can low sodium cannellini beans, drained and rinsed 1/2 cup whole grain elbow pasta 1/3 cup finely shredded Parmesan cheese 2 tbsp fresh chopped parsley leaves Instructions: In a large soup pot over medium-high heat cook and stir onion in hot oil 3 minutes or until translucent.  Add garlic; cook for 30 se...

Rosemary Pork Tenderloin, Sweet Potato Fries & Asparagus Pork 18 oz pork tenderloin 2 cloves of garlic 2 tsp dried rosemary 1/2 tsp salt 1/2 tsp pepper Mix garlic, rosemary, salt and pepper together and coat tenderloin well with the mixture.  Bake covered in foil at 350 degrees until the center temperature reaches 160 degrees. Sweet Potatoes 2 medium sweet potatoes 2 tbsp olive oil 2 tsp taco seasoning Puncture sweet potatoes a couple of times with a knife and microwave for about 5 to 8 minutes, until sweet potatoes are soft but not fully cooked.  Let cool (while pork cooks) and then slice into french-fry like portions.  Mix olive oil and taco seasoning together well.  Put sweet potato slices into a gallon size zip lock bag and pour taco seasoning mix over it.  Shake until fries are coated.  Place fries onto a foil-covered baking sheet. Once pork has reached 160 degrees, remove it and leave covered.  Turn oven to 425 degrees an...

Lots of people are trying to eat better,... trim off some extra pounds gained over the holidays, or get beach-ready for a moment in the sun. Eating better is hard, and many people get frustrated, fall short or give up. Here are some key ways to make your eat better stick. 1. Set Goals:  It starts by having clear and realistic goals. Write a list of things you want to change about your diet. Also, incorporate goals that you may have regarding your body and plan your diet around those goals. I recommend setting present goals, short term, and long term goals. If you try and do everything all at once you can be overwhelmed and want to quit. Take it one goal at a time if need be, and one day at a time, this isn’t a race. You may also want to write reasons why you want to make a change in your eating habits. You might share your goals with others who will help you meet them. You can put your goals where others can see them “on the fridge, at work” to motivate you to work harde...

I love Sunday's and I always think; aww wouldn't it be nice to go out and have breakfast while sitting in the warm sunshine! So instead, I save money by using what we have at home making breakfast for my family to enjoy. 2 eggs sunnyside up, broccoli, turkey, and sweet potatoes.  Layer and you have a fast and easy as 1,2,3 breakfast.  

What exercises is good during menopause? Having an active lifestyle is always a good thing.  A woman’s body will benefit and because we are aging we need to keep moving.  Here are a few types of activity’s you may want to try. Aerobic workout helps with the heart and burns calories Strength training for muscles, bones and metabolism Stretching helps with flexibility Finding the right program that includes strength and flexibility are key to preventing injury and improve performance.  You should find something you enjoy and that works best for your lifestyle and will help you have a better life.  Feel free to message me fitchoachchristine@gmail.com  with any questions you may have about getting healthy and fit.