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Greetings from Tanya.....


It's back to school time already? My how the Summer goes.

As I prepare myself for my upcoming home school year with
my four youngest children, I can't help but think about how hectic my days are about to become once again. During the summer months, it was pretty simple for me to make sure my household was eating well and getting enough exercise to maintain overall good health.

But now, that we're beginning class again with a more formal schedule, the challenge is on to get healthy meals in minutes on the table as I'm running my little gymnast to practice. (I'm so proud of her for making the team and graduating to a Level 3 competitive gymnast. Go Gemaryah!) Can any of you  busy mamma's relate?

In this month's
KISS for Thought section of the newsletter, I'm going to share with you what a "perfect" day of healthy eating looks like and how you can incorporate this into your busy schedules. I'll also be announcing my upcoming signature group program in the KISS Offering section. So be sure to check that out. If you're looking for your last ditch attempt to learning how to eat in order to release those unwanted pounds, be on the look out for emails regarding enrollment into this group program scheduled for late Fall.

Catch me at one of my FREE Health Workshops in September and/or October by scrolling by the KISS Happenings section. As always, I look forward to supporting you in achieving your health goals.
Tanya (Sheba)

KISS for Thought
What's the Perfect Day of Healthy Eating?
                                                                                7:30 pm: Dinner
Ok, I know you're thinking is there really such a thing. Well actually there really is and you may be surprised at how simple it is to incorporate it into your daily routine. This is not something I want you to over think, so I'm going to start by giving you the short and skinny. Then I'll give you a few more details. Is that Ok?

Here we go:

  • Have a meal or small snack every 3 to 4 hours. This fuels your metabolism and helps prevent binges and blood sugar crashes.
  •  Combine protein (meat, fish, beans, nuts, eggs, dairy) and fiber (whole grains, fruits, vegetables) at every meal. When eaten together, these foods take longer to digest than simple carbohydrates, so you stay fuller, longer.
  •  Get up, move around, and drink water often. This daily meal plan has a wide range of calories (from about 1,550 to 2,100); if you're active you can go toward the higher end of the range. 
So here's how this perfect day might look:
  1. Start the day with a glass of water (preferably with lemon). Starting your day with water will do two things. First, it will support better absorption of the nutrients from the food you're about to eat. Second, adding the lemon to your water will create an alkalining effect, which will rebalance your digestive tract causing the good bacteria to thrive and allow you to receive more of the nutrients from your food.
  2. Like your momma said, eat a healthy breakfast. Oatmeal with nuts and berries is always a good choice. But if its not your thing, a breakfast with a combination of protein and complex carbs are just as good. Something like scrambled eggs and veggies with whole grain toast will work.
  3. Around mid-morning, drink more water. You should drink half your body weight in ounces of water each day. As an example if you weigh 160lbs, you should drink 80oz. of water per day. But its much easier to drink 80oz. sipping it throughout the day vs. drinking gallon plus of water in 1-2 sittings.
  4. Around late morning, have a snack if you're feeling hungry. Remember, protein and fiber. So have that apple with a nut butter like peanut, almond, or cashew butter spread on the slices.
  5. Right before lunch, drink more water (about 2 8oz. glasses) and take your vitamins. You don't take vitamins? You should be. The B vitamins and certain minerals help your body utilize carbs so you have more post-meal energy.
  6. Lunch time! Build a rainbow salad. Start with dark, leafy greens and pile them high with a mix of colorful veggies, protein, and good-for-you fats. Add what ever veggies you like for a healthy mix of vitamins, minerals, and antioxidants. Add ¼ cup of avocado for healthy, monounsaturated fat, and ½ cup of protein, like tuna fish, grilled chicken, turkey, beans, or lentils.
  7. Mid afternoon, drink more water. You need to get that water in. Besides it will help keep the 3pm cravings at bay.
  8. After lunch but before dinner is a great time for a snack. Again this helps to not go over the deep end and make unhealthy choices. Again, fiber and protein. Try plain Greek yogurt with granola and blueberries or fruit and nut butter of your choice. If you're going to the gym after work, you may want to eat this closer to the time before working out.
  9. Finally its dinner time. A good rule of thumb is to try to eat this last main meal no later than 8pm. Studies have shown that if you start this meal off with a small bowl of soup, you're likely to eat less. After the soup a 3-4 oz. portion of lean animal protein or 1 cup of vegetable protein along with some veggies or salad should be just enough.
  10. If you're still wanting something before bedtime, a nice herbal or berry tea with a little honey works wonders.

Finally, remember that even the "perfect day" isn’t perfect if you eat the same thing over and over again (unless of course if you like what you eat). Use the principles outlined here to mix and match your own delicious, healthy meals.

KISS Offerings

I think the name says it all. As busy women, who has time to keep up with restrictive diet plans and exercise regimens? Here, you'll learn how to incorporate healthy eating and lifestyle habits into your busy life to get the results you want. 

If ...
  • Creating measurable health goals that will support you in achieving results.
  • Learning about the most esssential macronutrients needed to release unwanted pounds.
  • Getting the tools to learn how to kiss your cravings goodbye
  • Dealing with the importance of self nurturing and why essential to overall health and releasing weight.
  • Being more intuitive by following your bodies lead
Sounds like what you've been desiring, you'll want to make it a priority to join me and the other busy mammas in this group program.

If you want to experience the benefits of...
  • dropping a few dress sizes
  • preparing healthy meals in minutes
  • having more energy than you can handle
  • and much more
Email me at to receive more info and dates for open enrollment.


Benefits you can expect to experience:

  • -drop a few dress sizes
  • -have more confidence
  • -prepare healthy meals in minutes
  • -have more energy than you can handle
  • -sleep like a baby
  • -make YOU a priority again
  • -reduce cravings
  • - feel light physically, emotionally, and spiritually
- See more at:
  • -drop a few dress sizes
  • -have more confidence
  • -prepare healthy meals in minutes
  • -have more energy than you can handle
  • -sleep like a baby
  • -make YOU a priority again
  • -reduce cravings
  • - feel light physically, emotionally, and spiritually


- See more at:
KISS Happenings

9/15 - Healthy Back to School Lunches Workshop

10/20 - KISS Food Tricks Goodbye Health Talk
About Tanya
Tanya, also known by her God name Sheba, is a Certified Holistic Health Coach, a graduate of the Institute for Integrative Nutrition, and the founder of K.I.S.S. to Healthâ„¢.

As a wife, mother of 6, and homeschooler, Tanya knows what its like to be out of sync with having healthy eating habits and a healthy balanced lifestyle from time to time. Its for this reason that she trained to become a Holistic Health Coach to support other busy women and moms with the sometimes overwhelming task of maintaining their overall health.

Through her
Keep It Simple Stepsâ„¢ approach, Tanya guides her clients in the creation of strategies to loose weight naturally, increase energy, plan and prepare quick, nutritious meals, and make themselves a priority in their own lives again.

Her 1-on-1 and group coaching programs, teach busy "mamma's" how to   incorporate consistent, yet simple steps that allow them to daily practice eating and living a balanced life. To learn more about Tanya and
K.I.S.S. to Healthâ„¢, visit site

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It's such a pleasure to help those closest to us become happier and healthier. Please feel free to forward this newsletter to friends, family members or colleagues who might be interested, inspired or find value in the information shared here.

Thank You for Sharing.




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