Julissa Kilmer

Simple quick meal:
Mashed boiled green plantains ( Mangú)
Sautéed spinach, tomatoes and garlic
Organic chicken sausage.
Super easy, fast, tasty and good for you!

You might have tons of excuses why you don't eat them, but listen to me!
! It's for your own good, you're an adult now!!😄

Top 10 Reasons to Eat More Fruits and Vegetables

🔸Fruits and vegetables are a great source of vitamins and minerals. ...

🔸You get to enjoy a variety of flavors and textures. ...

🔸Lots and lots of fiber ( they keep you regular)

🔸They're low-calorie and low-fat. ...

🔸Protect against cancer and other diseases

🔸Fruits and vegetables help you maintain good health.

🔸Low in sodium and cholesterol.

🔸They are NUTRITIOUS fresh or frozen.

🔸Convenient, quick and easy

🔸You will never regret eating them!!

Enjoying fruits and vegetables is a great way to improve your health and actually enjoy what you eat. While it may take a little creativity, effort and an open mind to try new things, switching to a diet with more fruits and veggies is definitely worth it!

Do we really need to detox, cleanse or reset? ⁣
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There are those out there that argue we don’t need to “detox.“⁣
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The reality is that God created our bodies in such an amazing way that our Body Detoxifies Itself. ⁣
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Assuming you don’t fall face-first into a radioactive swamp, your body is equipped to deal with most toxins.⁣
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When you inhale, ingest, or absorb toxins, your liver and kidneys work to flush many of them out and they’ve been doing this long before cleanses and detoxes came about.⁣
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But if you’re constantly hammering yourself with environmental toxins and skimping on nutrients and proper hydration, your body’s natural detoxification system can be inhibited.⁣
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“Your body wants to get rid of the unhealthy stuff, but if you keep eating more junk, you’re not going to be able to get the other junk out,” “It’s like clogging a drain.”⁣
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It puts your liver and kidneys under a lot of pressure and that’s where cleansing comes in.⁣
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I believe food can really heal us. We can use a reset because our bodies are no match against modern times.⁣
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Every day we are exposed to toxins by our electronics, in our air, in and on our food and in our water supply. I think it’s important to do a whole food, natural supplement detox once or twice a year. ⁣
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I'm running an April group and for 21 days our focus will be on eating nourishing whole foods, releasing stress, and healing from the inside out. ⁣
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Message me for details, I'm gonna be doing it along with you so we can support each other.

Did you know that Healthy eating starts with the type of oil we cook with?

If you wonder 🤔 what type of cooking oil is best, I gather some helpful info. from the Beachbody blog.

First, all cooking oils are high in calories and fat, delivering about 120 calories and 14 grams of total fat per tablespoon. They differ in their mix of saturated fat, monounsaturated fat (MUFA) and polyunsaturated fat (PUFA), with PUFAs providing omega-3 and omega-6 fatty acids.

⚫So, which oils are healthier? Oils high in omega-3s (such as walnut and flaxseed) top Registered Dietitian Elle Penner’s list, since evidence shows they may support heart health.❤️ Almond, ❤️avocado❤️ olive, and ❤️coconut oils also get high marks. That said, the best choice for your health is striking a balance.

“A diet that includes a variety of quality oils with saturated, mono- and polyunsaturated fats,” Penner stresses, “will offer the most nutrition and health benefits.”

Oils’ production methods also factor into the health equation. Penner recommends using cold-pressed or expeller-pressed oils when possible; these can be pricier but yield a cleaner, purer, and more nutritionally intact oil.

🔴Solvent-expelled oils, in contrast, “tend to be highly refined, which negatively impacts nutritional quality,” Penner says. They’re also extracted from the plant using chemicals, some of which may remain in the oil. Highly refined, solvent-expressed oils can include canola, palm, safflower, peanut, and soybean or “vegetable” oil.

🔶💨Smoke Point
In addition to nutrition and flavor, an oil’s smoke point — the temperature at which it starts to smoke and break down — helps determine whether you’ll use it for high-heat searing and frying, or save it for no-cook dressings and drizzling over finished dishes. If your oil does start smoking, throw it out to avoid toxic fumes and byproducts.

🔶Oils with the highest smoke points (400°F and above) include: avocado oil (refined), almond oil, grapeseed oil, sesame oil.

🔶Storage Tips
Does your oil smell or taste bitter, or is otherwise “off”? Don’t try to stretch it a few more sauces. The nutrient value of oils decrease when they go rancid.

Since oils are sensitive to light, air, and heat, store them in cool, dark places such as a cupboard away from the stove. Delicate varieties — such as walnut, flaxseed, and grapeseed — go rancid more quickly and should be kept in the fridge.

What type do you use?

Gluten free snicker doodle cookies, it's a nice holiday treat.

Did someone say Gingerbread cookies?!! ⁣
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Gingerbread cookies might be delicious, but those cookies can help extra weight sneak on quickly.⁣
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When you’ve got a craving for something sweet but trying to be mindful of those holiday calories, try this sweet and spiced Gingerbread Man whole foods  shake that captures the flavors of the classic treat.⁣
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Ingredients:⁣
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1 cup unsweetened almond milk⁣
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1 cup ice⁣
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1 scoop chocolate vegan Shakeology⁣
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1 tsp ground cinnamon⁣
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¾ tsp. finely chopped fresh ginger (or ¼ tsp. ground ginger)⁣
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1 tsp. pure vanilla extract⁣
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Instructions:⁣
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Place almond milk, ice, Shakeology, cinnamon, ginger, and extract in blender; cover. Blend until smooth.⁣
⁣credit: Beachbody blog
You're welcome 😊!! ⁣
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Are you a gingerbread cookie fan?⁣

She who starts and fails will always be ahead of she who fails to start.⁣
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Guess what?!⁣
I've been off for a week!!! No🙅 WORKOUTS and my nutrition wasn't horrible but it wasn't as good as I was doing a week before my world went upside down.⁣
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Life is not always going to be a straight line it has 📈 its ups and downs. ⁣
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So, we need to continue with this journey even if we fail. Today I'm going for a 21 day Challenge with my online community. ⁣
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All the ladies in my group and I are commiting to a fitness and Nutrition program together, a great way to create healthy habits. ⁣
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Do you need support?⁣
Help with your eating habits?🍟🍕🍨🍰🥧⁣
Help with non boring eating ideas?😜⁣
Help with creating a routine?🗓️⁣
Help to feel healthy and vibrant?🤼‍♀️🚴‍♀️💃⁣
Support and direction?⁣
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I can help you!!🙋⁣
You will find all of this and more, I'm committed to help you in a personal way.⁣
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I don't have a quick, magical solution🧙‍♂️, but I do have the tools to help you live a healthier lifestyle 😉⁣
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Drop me a message!!⁣

Why I took a week off social media...⁣
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If you saw a few of my previous posts, three of my family members got infected with Covid 19 and 2 of them passed away.⁣
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As much as I love ❤️ serving others and appreciate the support from many of you, the pain was greater than me. ⁣
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I needed to take time to focus on God 🙏 my family and myself. ⁣
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So, I consider it appropriate to reintroduce myself.⁣
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I'm a believer of Jesus Christ⁣
I'm Latina, originally from (Dominican Republic)⁣
I'm a mom of two girls and a wife⁣
My background is in psychology⁣
After having my kids I developed a love for health and fitness, and became a health and fitness Coach.⁣
I have an online community with another fellow coach and together we help other moms get healthy and fit. ⁣
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Now, I would like to know about you and how may I serve you?⁣

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Almost three years ago...⁣
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I reached out to my coach because I wanted to get healthier, change my eating habits and create a routine to move my body. ⁣
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That was the clear goal I had, because I was tired of feeling exhausted all the time. ⁣
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Two kids to take care of and having no energy 😩 was really hard!!⁣
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I would find myself falling asleep 😴 in the middle of the afternoon.⁣
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Plus my eating habits were not helping I would basically eat what ever leftovers they had in their plates.⁣
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I wouldn't take the time to prepare a nutritious meal for myself, so I was constantly snacking on junk🍩🍪🥨🍟⁣
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Once she explained to me what I needed to do I didn't think twice, I didn't ask my husband what he thought 😂 I told him this is what I need to do for me.⁣
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I bought my package to start, joined her accountability group, she helped me choose the right meal plan, and the right supplementation that helped me get nutrients I was lacking.⁣
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We also chose a fitness program that would help me reach my goals.⁣
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A few weeks in, and I started feeling amazing, I had more energy to play with my girls, and my self-esteem started to improve.⁣
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Almost 3 years later I'm healthier and in great shape, I'm a good example for my kids, and I love helping other moms do the same. ⁣
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Are you a mom dealing with the same situation I was? ⁣
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I can help you get in the right path! ⁣
D.M so you can join my community for support.