Quality of Life Project

06/06/2023

☀️ Warmer weather out led me to switch up breakfasts this week. Here’s a great smoothie meal prep that allows you to make a bunch of smoothie packets in very little time.

💪I blend mine with almond milk, and for extra protein, I add a scoop of whey protein and a spoonful of Greek yogurt when I make my smoothies.

👉Smoothie recipes: https://lexiscleankitchen.com/30-smoothie-freezer-packs/

03/20/2023

What are your goals for health and wellness?

Sometimes even the word “goal” feels overwhelming and it’s hard to know where to start working on our goals.

A thought… smaller micro-changes are sometimes easier to start working on than big, mega-changes.

What’s a micro-change?

I think of micro-changes as a way to breakdown what you want to accomplish. Don’t think 100% change in one day. Don’t think sweeping. Think micro-changes as a way to take ONE baby step toward your ultimate goal.

After that feels comfortable, you can more easily add on another micro-change and take step two.

Here’s an example, inspired by a trip to Hy-Vee.

The idea of eating vegetables may feel overwhelming. I know that was the case for me when I really started to get serious about eating healthier.

One micro-change you could start with is by eating veggies in the form of pasta. Before going “full-veggie” and spiralizing a zucchini into noodles, you can try some of the different store bought pastas made with added veggies. Here’s an example of one at Hy-Vee that is made with added spinach, beets, carrots, and broccoli. Add some healthy sauce and some protein, and you have a healthy balanced meal, with some bonus vitamins and minerals from the vegetable pasta.

Now, give yourself credit! What’s one micro-change you can make for your health this week?

08/02/2022

People with type 2 diabetes are at risk for developing certain types of cancer. Liver, pancreatic, colon, breast and bladder cancer are mentioned in literature.

One researcher mentioned the following about the risk of liver cancer and type 2 diabetes. “The lifetime risk for liver cancer in the United States is about 1 percent; approximately eight adults per 100,000 will develop liver cancer in a given year. For adults with type 2 diabetes mellitus, their risk of developing liver cancer is more than doubled relative to those who do not have type 2 diabetes mellitus”

Our mission to help prevent the many complications of chronic disease that impact quality of life.

Check out or blog post about risks for diabetes and message us to set up a time to talk about getting started with Coach LeeAndra and myself with the Quality of Life Project!

https://cfpfit.com/quality-of-life-project-quiz/

07/20/2022

Did you know that 1 in 3 American adults is at risk for developing type 2 diabetes?

We have seen this condition greatly impact quality of life.

Your risk for developing type 2 diabetes depends on a variety of risk factors. While you can't change some risk factors, the good news is that there are some risk factors that you CAN change that have a huge impact on your risk for developing this condition.

Click the link below to take the full quiz to find out if you are at risk for developing type 2 diabetes.

At the end, if you feel that you, or someone you know, is at risk for developing type 2 diabetes, we invite you to learn more about our Quality of Life Project.

Read on!

Did you know that 1 in 3 American adults are at risk for developing type 2 diabetes? Over time, having type 2 diabetes can become burdensome, causing nerve, kidney, and heart damage and even blindness, greatly impacting your overall quality of life. The cost of managing this condition can become ove...

07/04/2022

🇺🇸Some thoughts on Independence Day from your Coaches at the Quality of Life Project.

🎆As we celebrate the Fourth of July, we celebrate all that is free.

🙏As we express gratitude to those who fought for our freedom, we want to acknowledge our own freedoms as well.

💜That freedom can come in the form of a life free of the burdens of chronic diseases like obesity, heart disease, and diabetes.

🆓If you are at risk for one of these diseases, or have been told to modify your lifestyle, now is the time to educate yourself and learn habits centered around eating healthy and exercising regularly in order to maintain your independence and stay free from the burdens of chronic diseases.

🟣Quality of life is possible. Message for more information!

06/11/2022

💜𝑻𝒉𝒆𝒓𝒆’𝒔 𝒃𝒆𝒂𝒖𝒕𝒚 𝒊𝒏 𝒕𝒉𝒆 𝒆𝒇𝒇𝒐𝒓𝒕.
🔅It is very easy to resort to self judgement or the dreaded “should” statements when you fall out of your healthy habit routine. It would be easy for me to judge my efforts this week. I didn’t prep foods like I normally do and I should have made the time. But… I did realize that my efforts from last week with making enough food for leftovers and then freezing them led to a great week this week.
👉So here goes…
💩First, don’t “should” on yourself. It gets messy quick!
🙏This week’s ME would like to thank last week’s ME for making slightly bigger meals and freezing the extras in to go containers. I also took a couple of minutes to put chicken in freezer bags with some healthy marinade for grilling in the evening. These meals were great to reheat during the workday and quick eat in between patient visits. And the chicken was easy to thaw out while I was at work and grill in the evening.
🏧I think of my freezer like a bank account. Fill it up with a deposit of healthy, balanced meals so that when life happens and I don’t have time to prep, I can make a withdrawal and stay on track with my health and wellness goals.
📸 Here’s a photo of my freezer that made me smile this week.
🟣This is a goal that Coach LeeAndra and I have with the Quality of Life Project… how to help people sustain healthy habits and to plan ahead to better deal with whatever life throws at you. We celebrate your victories, help you see the beauty in your efforts, and help you overcome obstacles with an individualized plan.
▶️Now it’s your turn…
🟣Brag about yourself…
❓What healthy habits are you most proud of this week?
❓What obstacles did you overcome?

06/08/2022

Some thoughts on Coaching.

I love helping people.

Coaching is a RELATIONSHIP, an opportunity to educate, to guide, to challenge and to help people achieve results and gain confidence.

I am insanely proud of the achievements of people I work with. Over the past few weeks, Coach LeeAndra and I have been working with some new people in our Quality of Life Project. It has been an incredibly fulfilling opportunity to meet people where they are at, and help them grow.

Magic happens with CONSISTENCY. We keep in touch with our coaching clients regularly. When we help people gain health and wellness, we celebrate.

Here’s a couple things that have literally made me tear up recently.

One member of the Quality of Life Project was recently diagnosed with pre-diabetes. A few weeks in, she’s noticing better energy, better sleep, less inflammation, better interactions with family, ease of movement, and she’s incorporating more veggies in her meals. I got this photo of a dish she and her family made together and I couldn’t be more proud of her.

Another part of coaching and building that relationship with people is providing judgement free ACCESS. Coach LeeAndra and I never assume that you should know something, and make sure that people know that they can ask us anything, anytime. We are here to educate and provide guidance with how to stay consistent with healthy habits.

A favorite conversation recently occurred when being approached by a client who needed ideas for non-sugar coffee creamers. The exchange of ideas that followed between coach and client led to action.

I love to coach. I love to help people get results. I love to hold people accountable to being their best self and to realize that a higher quality of life is possible.

If this resonates with you, send us a message and we’ll set up a time to talk about YOU and your goals and how we can help you become the healthiest version of yourself!

04/26/2022

🟣What is type 2 diabetes?

🟣How can this impact your quality of life?

🟣At the Quality of Life Project, we aim to provide the education, guidance and accountability to learn aspects of lifestyle modification to avoid the long term complications of type 2 diabetes.

🟣We believe that improving your lifestyle through nutrition and fitness is a better alternative to the burden of chronic diseases like type 2 diabetes, and thru these measures come a healthier version of you with a much higher quality of life.

🟣Message us to learn more about the Quality of Life Project and how Coach LeeAndra and Coach Jen can help you!

04/21/2022

A big part of the Quality of Life Project is accountability.

Coach LeeAndra and Coach Jen help you stay accountable and consistent with healthy habits while helping you avoid getting overwhelmed in the process.

Ultimately, we are here to help you make healthy eating and exercise a part of your everyday routine. This accountability and consistency add up to quality of life - a life that has a decreased burden of chronic disease.

Message us to get started!

04/06/2022

When you think about the cost of groceries and gym membership, it’s easy to feel like these things are expensive and labor intensive.

Looking long term, the cost of being sick and the impact on quality of life is SO much more. Specific questions to the effects of diabetes, this condition leads to many long term complications. As a nurse practitioner specializing in this area, my patients mention the impact that these complications have on their quality of life.

Looking at this stuff definitely can help put the efforts to participate in various aspects of lifestyle modification and to stay healthy in perspective.

Your health and quality of life is worth the investment!

Coach LeeAndra Evans and I want to help you! Our Quality of Life Project provides you with the higher level of support, education, and accountability you need to achieve long term health. We believe that improving your lifestyle through nutrition and fitness is a better alternative to the burden of chronic diseases like type 2 diabetes, and thru these measures come a healthier version of you with a much higher quality of life.

Send us a message to learn more about this program!

04/05/2022

🟣For your wellbeing, an appropriate caloric deficit should result in gradual weight loss.

🟣ONE to TWO pounds per week is considered safe according to the American College of Sports Medicine (2018).

Why❓

“A caloric intake that is restricted to levels below your resting metabolic rate (RMR) may cause metabolic distress (NETA, 2018).”

What does this mean❓

🟣Metabolic malfunction. When your body does not have enough energy to power its every system and process, you may begin to see malfunctions.

What kind❓

To name just a few…

– Weight gain & obesity
– Low energy and fatigue
– Poor memory, sleep, and focus
– Poor recovery from exercise
– Loss in skeletal muscle mass
– Immune dysfunction

💜 The Quality of Life Project aids people in losing a desired amount of weight safely. We help you to incorporate exercise appropriate to your abilities so that weight loss happens sooner and you begin to enjoy the many health benefits that comes with it. These can ultimately lead to a decreased risk of developing chronic diseases like type 2 diabetes that can impact quality of life.

🟣 Message us to talk about your goals for your health, and to learn more about the Quality of Life Project!

04/02/2022

The Quality of Life Project Coaches talk a lot about how to help you get started with safely adding movement into your day.

There are MANY benefits to walking and this effort should not be discounted!

Message me below for more information on the Quality of Life Project with myself and Coach LeeAndra Evans, and comment with the word WALK for a free 30 day walking challenge from us!