The actual „What I eat and do in a day“ starts at 18:30. I still recommend that you watch the whole video, because Tracy gives a lot of useful information before she gets to the detailed plan. 🤗💕✨
I see women spend thousands of dollars on anti-aging products & contraptions, getting plastic surgery, botox, etc. But I tell you in my opinion, being fit & a healthy weight is the best thing a woman can do to look young. And it's FREE!
I love this idea of a 'cheat meal' rather than a 'cheat day'. It's those cheat days that really get me off track! Thank you for sharing your tips with us Tracy, you look fantastic. Thank you for inspiring us with your no-nonsense routine and for always keeping it real!
"Where you put your time is what you value" that is priceless and the truth! Thank you for keeping it real and giving me the boost I need to get motivated! You truly do have a gift to get the fire under my behind like no one else! Thank you for sharing this!
Tracy, you are 10 years ahead of me. You are a great role model ❤️ I started drinking veggie juice for breakfast after I did the 3 day detox. I was so surprised how much I like beets 🤣 I have also switch to decaff coffee and I drink it every other day... Small changes will make a big difference in the future
Thank you, Tracy! We are the same height, and I am NOT within my healthy weight. I knew this because I felt terrible (lack of energy) for over four years. I'm so excited to get started on this new journey.
I’ve been watching you from the beginning and you started off looking great, and you continue to look fabulous! You are inspiring me to change my eating. Thank you!☀️🍏
Wow! Thank you for this! I have fought my weight all my life. I am 64 now and just lost 55 pounds in the past 3 years. The weight loss has stopped and 5 pounds have creeped on. This is so eye opening. You don't seem to eat fruit or any sweets. Thanks for your videos!
I switched from a SAD diet to Keto more than a year ago. I loved it. I had never felt better and I loved the food. In November, my boyfriend/significant other suddenly died. I was devastated. I couldn't bear to cook and I was craving comfort, so I started eating processed foods like pot pies, pop tarts, flavored oatmeal and non-keto bread. Of course I gained weight and didn't feel healthy. I'm, finally, getting off those foods and am almost completely back to Keto. I know I'll be completely Keto by the end of the month. I'm feeling much better and losing the weight. I'm going to implement some of your recipes and non-recipe foods that fit within Keto. Thank you for making this video. It was wonderfully helpful. xo~linda
Thank you for sharing, Linda. I'm sorry to hear about your loss. It makes sense that you got thrown off with comfort food. After all, food is very comforting. Glad to hear you are getting back on your plan.
This video came at the perfect time Tracey! I am a stay-at-home to three kids and with my first baby the weight just fell off. I didn’t have to do too much. I had my baby boy last year and am in my mid-30s and….the weight is not “just”falling off. It’s been a struggle. Also, I am cracking up at you saying that you don’t get full easily! Never heard anyone else say that. Whenever I go to a big meal with other people and they are all sitting around talking about how stuffed they are and they couldn’t eat another bite, they look at me like I am crazy when I say I could keep going! I’m never “full”. Glad I’m not alone!
I can relate to the second, and third baby weight not "falling off" as easily as opposed to the first one. I am in my 40s... My belly is what bothers me the most. I am not exactly overweight. Just that post-partum belly isn't my friend 🤣😅
I am 60 and do a lot of tips you do. I also know how to juggle meals a bit, more veggies and less food day after Xmas or my birthday or just a day my daughter brings the best pizza in our state. ; ) Exercise is so important as we age, I wish so many women just didn't stop at middle age. Will check out your recipes.
Thank you for a very interesting video. Clearly your method works for you. Some very sound advice most often left out but you included is do what works for you. If it no longer serves you it’s time to seek a different method. Love your channel
Absolutely love your videos! We are nearly the same age but I feel way behind in some areas of life. I don’t like the term but you are “goals”. You are an inspiration. I often rewatch your older content.
Knock out my workouts no problem, but where I struggle is definitely my food choices. Since I’ve been binge watching your channel , I’ve incorporated a water fast into my diet once a month, then I do my monthly weigh in (Judgment day) the day after, followed by a work out, then break my fast with a delicious 5 vegetable 🥦 omelette 🥚
I love this video, Tracy. We all need to find simple, but healthy foods including meals and snacks that will work for us. I love to eat healthy, but I think it takes a little effort on the front end. A little work and planning will sure help our health and stress level in the long run. .
I really like the term celebratory meal. To me cheat meal sounds like you are doing something wrong, and I don't like that feeling. Plus "celebratory" gives it the feeling of something special, and that can brighten up a normal day or week. I also like the way you encourage everyone to find what works for them and your straightforward approach to discussing health and eating. I eat similar to you- high in protein, and I have 1-2 "celebratory meals" a week. I can't have dairy or gluten, but it's easy to create simple meals without those. Thanks for the video!
My mother has been on a “diet” as long as I can remember. The word DOES have a negative connotation to me. Because of her constant yo-yo I have always avoided diets and instead have spent my life eating as you do. My grandpa told me, “food is solely for nutrition, not for pleasure.” My goodness, the messages we’re given. Whew! I do heed grandpa’s words to a point but do enjoy cooking and eating savory meals. I maintain a healthy weight for my height and gain only when I succumb to emotional eating and sweets. Great advice, Tracy!
Great video! I like a lot of your food choices, so it’s definitely not a painful regimen. I enjoy your videos. i would be interested in knowing about what music, books, art, movies you like, if you ever wanted to share.
What a great video,Tracy! Lots of nuggets in this one… as always. I’m turning 54 this month and appreciate your “fabulous freebies” as I call all your videos. Love you to bits beautiful lady!! 🇨🇦😊🥰
LOVE YOU Ms. Hensel. You're a beautiful soul with such a beautiful family. I admire you a lot. I've been following you for a few years now, and all your videos are truly useful & inspirational. I want to be a great mom like you to my boys. 💛💙💝💖🥗🥑🥦🥭🍒
I am not familiar with a corset for weight loss. Weight loss comes from diet and exercise. Those that put the hard work in may benefit from wearing a waist trimmer that has been mentioned. However, the waist trimmer cannot make someone lose weight. Only the person can do that. You can find it on the website in the Shop My Recommendations tab.
Always love your videos. Appreciate your openness and honesty. You previously mentioned on Instagram stories a possible collaboration with daughter, Haley. I certainly hope this is something the two of you are considering. Hoping she can touch on some of her sales techniques.
Tracy-I related to you saying you were more fitter now than you were in your twenties but acknowledged however your skin is not the same. Have you had any luck or success with products or regimens for aging (saggy or crepey) skin? Thanks
Hi Lyn. I have found the best success for our largest organ (skin) is a healthy diet. Staying away from SAD except on the occasional celebratory meal. You will see thin people of all ages with compromised skin. It's a result of their diet.
Omg girl this is beyond hardcore diet strategies. But you get props for making the mental jump to ignore “normal” food choices to get get “abnormal” results. I am a smidge under 5’4” and I call 120 to 124 my target zone, used to be 118… 114 being uncomfortably where the knees hurt to rub on each other when sleeping…. And I realize diet is key, but to drink that first drink you have…. I know I shouldn’t knock it until I’ve tried it but I just don’t think I could 😅😵💫 omg. Haha if I did 1 day of this I would probably feel like a superhero. 🤟🏼 like I didnt even know a cucumber could “hold you over” I am thinking a banana.
Hi Tracy , just found your video and think you look amazing, I feel you eat well however I can’t imagine with you working out so hard that you eat so little and you’re not hungry at the end of the day. I’m 53 years old 4 foot 11 and I eat about the same as you with the exception of more vegetables as I am home so it’s convenient. You are taller than I am so it would stand to reason you would battle hunger a little bit more than I my weight is 115 which I believe is about average for my height.
Hi Christine. Thank you for the compliment. I appreciate it. I thought I covered the topic of hunger in the video. If I didn't, here are my personal thoughts on hunger - I simply do not like feeling hungry. I avoid it at all costs. Only on a rare occasion do I experience the awful sensation of hunger and it's typically when I am someplace longer than expected. I eat frequently. My eating windows are around 2 to 2.5 hours. I do everything to prevent going three hours, as that is just too long. I do not feel hungry throughout the day, as I don't allow myself to go hungry, as I cannot afford dips in my energy. I would consider looking at what you're eating vs. how much you're eating. Most people don't lose weight because they eat too much. They think they need to because they are hungry. Your body will adapt either way to the positive or negative. If you are eating too much, of course, you will go hungry, until your body adjusts. Use your BMR as a guide. I take in the calories that align with my BMR, which takes into account the calories I burn during workouts. Boy, this is such a tough one for people to comprehend, but invaluable to know. I could help further in coaching. This calorie intake is such a big topic among clients. I hope this helps. Good Luck
Due to a full schedule, Chloe is pretty much on her own. She eats so little that it would most likely go to waste. If there are leftovers in the refrigerator and it's something she loves, like this weeks 'Crack Chicken' that I showed on Stories, she will eat. Yes, I do cook dinner for Paul every day. I also feed the entire family (about 9 of us) about once per week to every other week. I am the master entertainer and host of the family. I love it and wouldn't have it any other way. Feeding others is a love language for me.
@@TracyHensel Thank you for taking time to reply, Tracy. I too prefer grabbing Simple and Healthy without a recipe for breakfast, lunch and snacks. Cooking another meal for my husband, which usually isn't very unhealthy, I've learned just to eat that in small amts with a cup of tea to help satiate. You have worked hard for great balance. 👍
You look great Tracy! I struggle with KP and light almost invisible acne scar on my face, I spender thousand of dollars on everything for treatment out there in the market, but with no results. I Don't know what else to do.
If you're unemployed, it would make sense. I run two businesses. My work schedule determines my sleep schedule. Based on you never heard of this, you probably aren't socializing with people that have jobs. it would make sense they don't have a bedtime. Awesome for them.
My hubby and I are up at 4:00 am. He leaves at 4:30 for work. We are in bed at 8:30 pm. It's a routine you get used to. Believe me by 8:30 we are ready for bed!
If one wakes up regularly around 4am., they would need to go to bed between 7-8pm. I get up at 4am for work and don’t get home until 8:30-9:00pm. Because I’m out of the house all day, I stay up another hour or two to spend time with my family. I’m getting max 5- 6 hours of sleep, and it’s really hard on my body. It’s definitely not ideal, especially when you are as busy as some people are during their waking hours. It’ll catch up with you long-term. What she is doing is very healthy and sets a good example. Another important point is that if you workout as hard as she does, you body has to have proper rest, otherwise the results are compromised.
It's been a little while since I've watched your videos and I sure need to start doing it again regularly. I am motivated by you especially when I start to slip. I want to have an abundant day also and am working toward that! You are informative and inspiring. ❤ Do you get. CBC, iron...what blood work do you normally get? I'm 54 and would like to do that.
Hi Michelle. Your message is greatly appreciated. In response to your question on labs - Yes, the typical CBC is ordered. In addition hormone levels, labs for candida overgrowth of the gut, and any other levels that need to be checked based on my request, concerns, or ailments that I mention. It is different every time I have them done.
Curious why you have so many water bottles instead of just using one, refilling it and maybe making a checkmark if you're tracking. The washing, filling and maintenance of all these bottles has to take more time than refilling? Maybe 1 extra to go, or a filtered bottle to go.
Hi Tiffany. Great question. I prefer room temperature water vs. cold. The water from our refrigerator reservoir dispenses cold. In addition, I am all about saving time and being efficient. In having my water bottles ready to go, I check off those boxes.
Hi Melanie, I wish I could help you. But I don't know how your body is reacting to the fiber you currently eat. For me - I get fiber in all 5 meals that I eat. I also take Apple Pectin for additional fiber as prescribed by my functional practitioner. I have IBS, however, so not everyone would want to follow my gram allowance. As far as if it's enough for you, I would not have that answer. Ask your body and then listen. You will find your answer there. If your body doesn't communicate the information to you, request guidance from your functional practitioner. Good Luck.
Thank you for the inspiration and focus of this video! I know exactly what I “need” to do and eat but always talk my way out of it to allow myself to indulge in snacks or second helpings. Does your team provide accountability coaching for food intake? In other words, I know what I should eat and how much I should be eating to stay in a healthy weight range but I’m in need of someone to hold me accountable. I can’t seem to stay on track and find ways to allow myself to binge then hope I’ll do better tomorrow (which never works). I’ve put on almost 20 pounds in the last two years and feel frumpy. However I do workout often and am pretty strong considering the new layer of fat I’m carrying 😬
You are most welcome, Vanessa. Thank you for taking the time to share. Your struggle with food will hit home for many. Unfortunately, the biggest concern I see is that you are searching for accountability from an outside source. Nobody can hold your hand or be with you 24-7 to remind you that what you are about to eat will not serve your goals. Instead, consider working with a Coach on learning the art of holding yourself accountable. In doing so, you will increase your odds exponentially. Outside accountability will fail you, and you may even use the lack of their holding you accountable as your excuse.
Hi Tracy! You say you are in maintenance between 120 and 125, but I'm wondering if you have a preferred weight between those numbers? I particularly enjoyed the part where you talk about scaling back on the days you have a celebratory meal. So important and something I'm going to adopt. I'm turning 50 this year and have started to make important changes to my diet to stay healthy. Thanks for sharing 😊
Thank you. Your message is greatly appreciated. I am not a fan of fruit. I much prefer vegetables. However, I put one half of an apple in my Green Smoothie.
Hi Rebecca. Yes, I love to cook and bake - and EAT. Not only am I the cook, but I'm also the entertainer and host. I encourage you to watch my content on Instagram Stories where I share the delicious meals, appetizers, desserts, and entertaining I do for not only immediate but extended family, as well. There is also a recipe tab on my website if you are looking for something new to make.
Thanks Tracy great video, I will be making the roasted vegetables and have seen your blog post. Just a quick question, would the veg be ok to batch cook and reheat on another day? In your opinion if you do this do they taste ok or would you rather make from fresh each day? X
Thank you! Your message is greatly appreciated. For the vegetables, absolutely. Several years back, I cooked my food every thirds day. The vegetables help up really well. Good Luck.
Hi Cheryl, I do eat whole eggs at times, as the yolks are a great source of healthy fat. As to not eat too much fat on a given day, however, it's dependent on where I choose to get my fat source from that day. As you saw in the video, I ate other healthy fats. Had I eaten the yolk, on top of the other fats, I would be getting fat. Hopefully, you caught my story last Saturday where I covered the topic of having too much of a good thing ...... fats, for example.
@Tracy Hensel thanks so much for sharing Tracy! That makes perfect sense. I know my body is sensitive to too many fats and carbs, so I try to focus on protein and veggies. Thanks for all the great videos! I'll check out the other one. I just found you! :)
Thank you for sharing. May I please ask, does your husband eat this way with you? Or, do you make him separate meals and have enough discipline not to eat them? My husband is resistant to clean eating. Thanks, again!
Hi Carly, I have another video where I cover this topic. In short - I make him separate meals or he feeds himself. I work more hours than he does, so it's really a team effort. But we very much communicate what the eating plan is for each day.
How is this eating possible when married with children? What and when are the spouse and children eating? I always wonder when I see these videos. Are we making 2 meals , or does everyone eat the same thing or fend for themselves? I
Hi Heidi. It indeed would be difficult for many to juggle. I have a lot of years under my belt so I have it down to a science. In a nutshell, yes, I am making separate meals for my husband. My oldest four no longer live at home and my 16-year-old fends mostly for herself unless it's family dinner. Anything can be done and done well when we make it a priority.
Hi Sophia. Great question. To answer - Yes and no. There typically is no one around me when I eat. I work at home and no body is in the home until I have my last meal, which is after my husband arrives home. He and I eat that meal together unless it does not work around my coaching schedule. When you run a client based business out of your home, it 's important for various reasons to accommodate your clients schedule, even if it means compromising your 'best' time. My celebratory and family dinners ALWAYS take place with family or friends. I never take a celebratory meal alone. I don't know that I ever have. Loved ones are part of the celebration.
First time viewing your videos. Iam also in maintenance after losing 135 lbs. last year. I have found there's not alot of people talking about maintaining out there. Trying now to figure out a maintenance routine. Question: Is your "weight window" only 5 lbs?.
Congratulations Sherri! That is fantastic about your weight loss. Thank you for sharing. Yes, not many talks about maintaining and it's so important because the misconception is once you lose the weight, you're good to go. Not the case. It's really a lifetime of maintenance. Yes, my weight window is 5 lbs. which is perfect for my height, size and prevents me from having more than one size of clothing.
Thank you for your advices, I really get what you are explaining. Also, I was wondering if you also work with people with my situation. I’m diabetic, therefore I can’t eat carbs, grains, etc. Would you work with people with that condition? I’m presently with a low carb diet. Thank you 🥰 Just subscribed !!!!
Do you enforce this with your daughters too? I’m 30 and my weight window is the same as yours but I’m only 5’4”. I’ve never been under 120 as an adult despite being a competitive runner and clean eater. Is that bad?
My daughters are adults. I don't enforce my diet and exercise on anyone. Doing so would never work. Congratulations on finding your weight window. Keep up the great work!
Thank you. I do not prescribe to a low-carb or high-fat diet. My focus is on a high protein food intake to maintain muscle mass and stay fit and toned. Perhaps you have me confused with someone else on UA-cam, as I cover my eating style in this video. No mention of a low-carb or high-fat diet.
@@TracyHensel I thought you said you would only eat something like cream of rice after a workout because it’s high glycemic index. I was curious why and since you don’t eat any starchy carbs after that I was curious why. You obviously do something right so I’m trying to understand the why.
I do eat starchy carbs and a lot of them when eating a celebratory meal. On a rare occasion, I may have sweet potato. I simply prefer vegetables as my carbohydrate source, as what could a vegetable possibly hurt? You won't see fruit either. It's simply a preference of vegetables over fruit. I wish I could give you the answers you seem to be seeking, but I just don't prescribe to all these hardcore macronutrient rules. Clearly it works for me. Hopefully this helps you know my 'Why'.
Were you ever a big sugar consumer? I am realising that I am absolutely addicted to sugar - so much so that I'm anxious about quitting it because I know the withdrawals will be horrendous. That said, I don't feel my best anymore. I'm 33 - I can't continue the 20s diet, and I know that. I'm not overweight, but I'm not healthy and I can feel my brain is sluggish. Any guidance would be so appreciated. Thank you.
I always have and still do crave sugar. I have a mean sweet tooth. Nothing is too rich for me. I simply manage it. Life is about managing ourselves and the areas - finances, relationships, health, paperwork, and the list goes on and on.
You are most welcome. Nowhere in the video did I mention avoiding egg yolks. The reason being is I don't avoid them. They are a fantastic resource for healthy fat. It's important to be aware of where and how much fat you are taking in on a given day.
Hey, Tracy! I noticed you don't eat any carb heavy items after your first meal, do you find you put on weight if you start to add rice or potatoes? Thank you!
Great question, Brandon. Yes, you are correct. If I have 'starchy' carbohydrates later in the day, I often will see the scale creep up. When I get another burn in the afternoon or evening by doing let's say a brisk 4-mile walk with my daughter or husband, I may get away with a small portion of a starchy carb. My preference would be sweet potatoes.
The actual „What I eat and do in a day“ starts at 18:30. I still recommend that you watch the whole video, because Tracy gives a lot of useful information before she gets to the detailed plan. 🤗💕✨
Thanks, I wish I had read the comments before watching 🙄
You're a gem
Thank you!!
Very helpful
I see women spend thousands of dollars on anti-aging products & contraptions, getting plastic surgery, botox, etc. But I tell you in my opinion, being fit & a healthy weight is the best thing a woman can do to look young. And it's FREE!
And if you do both well that would be awesome
It’s not free, it costs tons of effort and work. People wish this to just happen to them
@@justyna365 AGREED! But my point is, you don't have to have $$$ money. I hear ppl use that as an excuse: " I'm poor so I'll never look like that. "
You are such an inspiration! I’m a 34 year old mom of 3 girls. I have been binge watching your videos and love them all :)
What an encouragement you are to us, both professionally and personally,
Tracy. You are making a difference in so many lives. Great work!
Thank you, Elizabeth! I really appreciate your comment.
I love this idea of a 'cheat meal' rather than a 'cheat day'. It's those cheat days that really get me off track! Thank you for sharing your tips with us Tracy, you look fantastic. Thank you for inspiring us with your no-nonsense routine and for always keeping it real!
"Where you put your time is what you value" that is priceless and the truth! Thank you for keeping it real and giving me the boost I need to get motivated! You truly do have a gift to get the fire under my behind like no one else! Thank you for sharing this!
What a wonderful coach you are.
You look great Tracy!
What a great motivator to stay slim for us all!
I love this Tracy! You approach is caring, firm and direct. No ifs ands or buts.
Thank you for this common sense practical advice. It really makes it seem easy if you plan ahead.
Tracy, you are 10 years ahead of me. You are a great role model ❤️ I started drinking veggie juice for breakfast after I did the 3 day detox. I was so surprised how much I like beets 🤣 I have also switch to decaff coffee and I drink it every other day... Small changes will make a big difference in the future
The color on you is everything!
Thank you! It's a favorite.
I’d love to know more details about your intense workout.
Thank you, Tracy! We are the same height, and I am NOT within my healthy weight. I knew this because I felt terrible (lack of energy) for over four years. I'm so excited to get started on this new journey.
I’ve been watching you from the beginning and you started off looking great, and you continue to look fabulous! You are inspiring me to change my eating. Thank you!☀️🍏
Wow! Thank you for this! I have fought my weight all my life. I am 64 now and just lost 55 pounds in the past 3 years. The weight loss has stopped and 5 pounds have creeped on. This is so eye opening. You don't seem to eat fruit or any sweets. Thanks for your videos!
I switched from a SAD diet to Keto more than a year ago. I loved it. I had never felt better and I loved the food. In November, my boyfriend/significant other suddenly died. I was devastated. I couldn't bear to cook and I was craving comfort, so I started eating processed foods like pot pies, pop tarts, flavored oatmeal and non-keto bread. Of course I gained weight and didn't feel healthy. I'm, finally, getting off those foods and am almost completely back to Keto. I know I'll be completely Keto by the end of the month. I'm feeling much better and losing the weight.
I'm going to implement some of your recipes and non-recipe foods that fit within Keto.
Thank you for making this video. It was wonderfully helpful.
xo~linda
Thank you for sharing, Linda. I'm sorry to hear about your loss. It makes sense that you got thrown off with comfort food. After all, food is very comforting. Glad to hear you are getting back on your plan.
@@TracyHensel Thank you, Tracy.
That really is very impressive. Thanks for sharing
This video came at the perfect time Tracey! I am a stay-at-home to three kids and with my first baby the weight just fell off. I didn’t have to do too much. I had my baby boy last year and am in my mid-30s and….the weight is not “just”falling off. It’s been a struggle.
Also, I am cracking up at you saying that you don’t get full easily! Never heard anyone else say that. Whenever I go to a big meal with other people and they are all sitting around talking about how stuffed they are and they couldn’t eat another bite, they look at me like I am crazy when I say I could keep going! I’m never “full”. Glad I’m not alone!
I can relate to the second, and third baby weight not "falling off" as easily as opposed to the first one. I am in my 40s...
My belly is what bothers me the most. I am not exactly overweight. Just that post-partum belly isn't my friend 🤣😅
Ha! I never get full either. I am a thin girl but I eat quite a bit. I love Tracey!
Thank you for the time you took to make this video Tracy. It is one that I will watch again and again. Found it very motivational. 🌸
Thank you for taking the time to share. I appreciate it!
That’s exactly what i experience! If i gain weight my clothes won’t fit and this is a very good reason for me to watch out not to gain weight!
I love your articulating voice. I m 50 too, 88lbs and 5’5”. I just start being a pescatarian. Very happy.
88 pounds??
You motivate me to go get on the treadmill. You look fantastic.
I adore you too Tracy. You inspire me
I am 60 and do a lot of tips you do. I also know how to juggle meals a bit, more veggies and less food day after Xmas or my birthday or just a day my daughter brings the best pizza in our state. ; ) Exercise is so important as we age, I wish so many women just didn't stop at middle age. Will check out your recipes.
Thanks for being so open about your life and taking me through the specific steps in such great detail !! Your videos are really working for many 😊
Thank you for a very interesting video. Clearly your method works for you. Some very sound advice most often left out but you included is do what works for you. If it no longer serves you it’s time to seek a different method. Love your channel
you are an inspiration
Wow! SUPER simple, but tasty looking. Thnx for sharing
Absolutely love your videos! We are nearly the same age but I feel way behind in some areas of life. I don’t like the term but you are “goals”. You are an inspiration. I often rewatch your older content.
Knock out my workouts no problem, but where I struggle is definitely my food choices.
Since I’ve been binge watching your channel , I’ve incorporated a water fast into my diet once a month, then I do my monthly weigh in (Judgment day) the day after, followed by a work out, then break my fast with a delicious 5 vegetable 🥦 omelette 🥚
I love this video, Tracy. We all need to find simple, but healthy foods including meals and snacks that will work for us. I love to eat healthy, but I think it takes a little effort on the front end. A little work and planning will sure help our health and stress level in the long run. .
I really like the term celebratory meal. To me cheat meal sounds like you are doing something wrong, and I don't like that feeling. Plus "celebratory" gives it the feeling of something special, and that can brighten up a normal day or week. I also like the way you encourage everyone to find what works for them and your straightforward approach to discussing health and eating. I eat similar to you- high in protein, and I have 1-2 "celebratory meals" a week. I can't have dairy or gluten, but it's easy to create simple meals without those. Thanks for the video!
My mother has been on a “diet” as long as I can remember. The word DOES have a negative connotation to me. Because of her constant yo-yo I have always avoided diets and instead have spent my life eating as you do. My grandpa told me, “food is solely for nutrition, not for pleasure.” My goodness, the messages we’re given. Whew! I do heed grandpa’s words to a point but do enjoy cooking and eating savory meals. I maintain a healthy weight for my height and gain only when I succumb to emotional eating and sweets. Great advice, Tracy!
You just really say it like it is … love all of your content! Thanks so much!
Love, love, love this! I work out and eat very similarly, but always enjoy seeing what other people eat and I’m going to try your “recipes”!
Such a good reminder that I need to drink more liquids. Thank you for sharing!
Hi Tracy! I would love to learn more about fat burn vs sugar burn. Every bit of your content resonates with me. Thank you!
Great video! I like a lot of your food choices, so it’s definitely not a painful regimen. I enjoy your videos. i would be interested in knowing about what music, books, art, movies you like, if you ever wanted to share.
You are the Best!!!
What a great video,Tracy! Lots of nuggets in this one… as always. I’m turning 54 this month and appreciate your “fabulous freebies” as I call all your videos. Love you to bits beautiful lady!! 🇨🇦😊🥰
Thank you, Connie. Your message is much appreciated.
This was a great video, thank you.
Great video..loved it
Every content on your youtube and instagram is GOLD
Thankyou for sharing.
LOVE YOU Ms. Hensel. You're a beautiful soul with such a beautiful family. I admire you a lot. I've been following you for a few years now, and all your videos are truly useful & inspirational.
I want to be a great mom like you to my boys. 💛💙💝💖🥗🥑🥦🥭🍒
Great video. Very inspiring Tracey. Thank you.
Love ❤️ this! I'm an endurance athlete & love the simplicity! Going to try the TJ's seasoning! Thank you for this informative video!!
Thank you so much for sharing this info with us!! Have a beautiful weekend, love ya, Cindy🌻💗
Thank you for sharing ! You look fabulous
Tracy in one of your vids you recommended a corset for losing weight around the waist. I cant find it!
I am not familiar with a corset for weight loss. Weight loss comes from diet and exercise. Those that put the hard work in may benefit from wearing a waist trimmer that has been mentioned. However, the waist trimmer cannot make someone lose weight. Only the person can do that. You can find it on the website in the Shop My Recommendations tab.
You are so beautiful with your smile, thank you, you made my day more beautiful
Keep smiling because you are beautiful in it👌
Thank you so much for this video!
Great information thanks
You’re a great inspiration, thank you! ❤️
Always love your videos. Appreciate your openness and honesty. You previously mentioned on Instagram stories a possible collaboration with daughter, Haley. I certainly hope this is something the two of you are considering. Hoping she can touch on some of her sales techniques.
Thank you!
Question for you! Did you add protein to your cream of rice? I was asking bc it was in the shot 21:12
Love the chanel & info :)
Thank you. Yes, I did add protein powder.
You look great!
Tracy-I related to you saying you were more fitter now than you were in your twenties but acknowledged however your skin is not the same. Have you had any luck or success with products or regimens for aging (saggy or crepey) skin? Thanks
Hi Lyn. I have found the best success for our largest organ (skin) is a healthy diet. Staying away from SAD except on the occasional celebratory meal. You will see thin people of all ages with compromised skin. It's a result of their diet.
Hi Tracy! do you see yourself bringing water fasts back this year?
I'm not sure. I did do a one-day last week, but I was preparing for a health test. I don't have any water fasts on my radar for Q2.
Thanks for sharing! 💕
Omg girl this is beyond hardcore diet strategies. But you get props for making the mental jump to ignore “normal” food choices to get get “abnormal” results. I am a smidge under 5’4” and I call 120 to 124 my target zone, used to be 118… 114 being uncomfortably where the knees hurt to rub on each other when sleeping…. And I realize diet is key, but to drink that first drink you have….
I know I shouldn’t knock it until I’ve tried it but I just don’t think I could 😅😵💫 omg. Haha if I did 1 day of this I would probably feel like a superhero. 🤟🏼 like I didnt even know a cucumber could “hold you over” I am thinking a banana.
Hi Tracy , just found your video and think you look amazing, I feel you eat well however I can’t imagine with you working out so hard that you eat so little and you’re not hungry at the end of the day. I’m 53 years old 4 foot 11 and I eat about the same as you with the exception of more vegetables as I am home so it’s convenient. You are taller than I am so it would stand to reason you would battle hunger a little bit more than I my weight is 115 which I believe is about average for my height.
Hi Christine. Thank you for the compliment. I appreciate it.
I thought I covered the topic of hunger in the video. If I didn't, here are my personal thoughts on hunger - I simply do not like feeling hungry. I avoid it at all costs. Only on a rare occasion do I experience the awful sensation of hunger and it's typically when I am someplace longer than expected. I eat frequently. My eating windows are around 2 to 2.5 hours. I do everything to prevent going three hours, as that is just too long. I do not feel hungry throughout the day, as I don't allow myself to go hungry, as I cannot afford dips in my energy.
I would consider looking at what you're eating vs. how much you're eating. Most people don't lose weight because they eat too much. They think they need to because they are hungry. Your body will adapt either way to the positive or negative. If you are eating too much, of course, you will go hungry, until your body adjusts.
Use your BMR as a guide. I take in the calories that align with my BMR, which takes into account the calories I burn during workouts.
Boy, this is such a tough one for people to comprehend, but invaluable to know.
I could help further in coaching. This calorie intake is such a big topic among clients. I hope this helps. Good Luck
Great video! I'm just wondering if you eat any fruit? If you don't, why not?
Funny you ask. I talked about this today on Instagram Stories. I encourage you to check it out.
In addition, I did have fruit in meal #2.
Love this video always take away something from your videos! Much appreciated! Traci what do you think of overnight oats?
Thank you, Melissa. I have never tried overnight oats. Perhaps you try it and see if you like it.
Hey Tracy.....LOVED this video! YOU ARE AMAZING, and I LOVE YOU ♥!
Thank you Renae!
Hi Tracy
Do you have to cook other meals for hubby and daughter?
Due to a full schedule, Chloe is pretty much on her own. She eats so little that it would most likely go to waste. If there are leftovers in the refrigerator and it's something she loves, like this weeks 'Crack Chicken' that I showed on Stories, she will eat.
Yes, I do cook dinner for Paul every day.
I also feed the entire family (about 9 of us) about once per week to every other week. I am the master entertainer and host of the family. I love it and wouldn't have it any other way. Feeding others is a love language for me.
@@TracyHensel Thank you for taking time to reply, Tracy. I too prefer grabbing Simple and Healthy without a recipe for breakfast, lunch and snacks. Cooking another meal for my husband, which usually isn't very unhealthy, I've learned just to eat that in small amts with a cup of tea to help satiate. You have worked hard for great balance. 👍
@@TracyHensel if all your family ate extremely healthy like you, would cooking for them be less fun for you?
You look great Tracy! I struggle with KP and light almost invisible acne scar on my face, I spender thousand of dollars on everything for treatment out there in the market, but with no results. I Don't know what else to do.
Hi Tracy, How could yougo to bed at 7 - 8pm ?? How is that possible ? Never Heard of this ? Please explain me .......
If you're unemployed, it would make sense. I run two businesses. My work schedule determines my sleep schedule. Based on you never heard of this, you probably aren't socializing with people that have jobs. it would make sense they don't have a bedtime. Awesome for them.
My hubby and I are up at 4:00 am. He leaves at 4:30 for work. We are in bed at 8:30 pm. It's a routine you get used to. Believe me by 8:30 we are ready for bed!
If one wakes up regularly around 4am., they would need to go to bed between 7-8pm. I get up at 4am for work and don’t get home until 8:30-9:00pm. Because I’m out of the house all day, I stay up another hour or two to spend time with my family. I’m getting max 5- 6 hours of sleep, and it’s really hard on my body. It’s definitely not ideal, especially when you are as busy as some people are during their waking hours. It’ll catch up with you long-term. What she is doing is very healthy and sets a good example. Another important point is that if you workout as hard as she does, you body has to have proper rest, otherwise the results are compromised.
It's been a little while since I've watched your videos and I sure need to start doing it again regularly. I am motivated by you especially when I start to slip. I want to have an abundant day also and am working toward that! You are informative and inspiring. ❤ Do you get. CBC, iron...what blood work do you normally get? I'm 54 and would like to do that.
Hi Michelle. Your message is greatly appreciated. In response to your question on labs - Yes, the typical CBC is ordered. In addition hormone levels, labs for candida overgrowth of the gut, and any other levels that need to be checked based on my request, concerns, or ailments that I mention. It is different every time I have them done.
@@TracyHensel I'll follow through. Thank you!
Curious why you have so many water bottles instead of just using one, refilling it and maybe making a checkmark if you're tracking. The washing, filling and maintenance of all these bottles has to take more time than refilling? Maybe 1 extra to go, or a filtered bottle to go.
Hi Tiffany. Great question. I prefer room temperature water vs. cold. The water from our refrigerator reservoir dispenses cold. In addition, I am all about saving time and being efficient. In having my water bottles ready to go, I check off those boxes.
Love the idea of the green shake with protein- but what about fiber? I saw the green beans or asparagus- is that enough?
Hi Melanie, I wish I could help you. But I don't know how your body is reacting to the fiber you currently eat.
For me - I get fiber in all 5 meals that I eat. I also take Apple Pectin for additional fiber as prescribed by my functional practitioner. I have IBS, however, so not everyone would want to follow my gram allowance.
As far as if it's enough for you, I would not have that answer. Ask your body and then listen. You will find your answer there. If your body doesn't communicate the information to you, request guidance from your functional practitioner. Good Luck.
Love hearing your voice! What about wine ? How much and often
I typically have two to three glasses with my celebratory meals.
Sooooo inspirational and makes me want to do the same. I would love to know what you eat on your cheat meals. As to make a comparison. Thank you.
Hi Margaret. I show pretty much all of my Cheat Meals on Stories. Follow there to capture all the yumminess.
Omg I love how honest this is. We cannot get this enough these days 😳😆
Thank you for the inspiration and focus of this video! I know exactly what I “need” to do and eat but always talk my way out of it to allow myself to indulge in snacks or second helpings. Does your team provide accountability coaching for food intake? In other words, I know what I should eat and how much I should be eating to stay in a healthy weight range but I’m in need of someone to hold me accountable. I can’t seem to stay on track and find ways to allow myself to binge then hope I’ll do better tomorrow (which never works). I’ve put on almost 20 pounds in the last two years and feel frumpy. However I do workout often and am pretty strong considering the new layer of fat I’m carrying 😬
You are most welcome, Vanessa. Thank you for taking the time to share. Your struggle with food will hit home for many. Unfortunately, the biggest concern I see is that you are searching for accountability from an outside source. Nobody can hold your hand or be with you 24-7 to remind you that what you are about to eat will not serve your goals. Instead, consider working with a Coach on learning the art of holding yourself accountable. In doing so, you will increase your odds exponentially. Outside accountability will fail you, and you may even use the lack of their holding you accountable as your excuse.
Hi Tracy! You say you are in maintenance between 120 and 125, but I'm wondering if you have a preferred weight between those numbers?
I particularly enjoyed the part where you talk about scaling back on the days you have a celebratory meal. So important and something I'm going to adopt. I'm turning 50 this year and have started to make important changes to my diet to stay healthy. Thanks for sharing 😊
Hello Julie. Great question and thank you for the feedback. Yes, my ideal weight is 122.
Do you put any protein powder in the cream of rice? Great video! Thanks!
Yes
You look absolutely amazing! Love your videos:) Just curious if you eat any fruits during the regular day?
Thank you. Your message is greatly appreciated. I am not a fan of fruit. I much prefer vegetables. However, I put one half of an apple in my Green Smoothie.
"Agressive", "diet", "clearly"...did I mention "agressive" 🥴
I eat in a similar way. Do you make meals for your family, too?
Hi Rebecca. Yes, I love to cook and bake - and EAT. Not only am I the cook, but I'm also the entertainer and host. I encourage you to watch my content on Instagram Stories where I share the delicious meals, appetizers, desserts, and entertaining I do for not only immediate but extended family, as well. There is also a recipe tab on my website if you are looking for something new to make.
Thanks Tracy great video, I will be making the roasted vegetables and have seen your blog post. Just a quick question, would the veg be ok to batch cook and reheat on another day? In your opinion if you do this do they taste ok or would you rather make from fresh each day? X
Thank you! Your message is greatly appreciated. For the vegetables, absolutely. Several years back, I cooked my food every thirds day. The vegetables help up really well. Good Luck.
Great video Tracy. Curious what made you go from whole eggs to egg whites? Thx in advance!
Hi Cheryl, I do eat whole eggs at times, as the yolks are a great source of healthy fat. As to not eat too much fat on a given day, however, it's dependent on where I choose to get my fat source from that day. As you saw in the video, I ate other healthy fats. Had I eaten the yolk, on top of the other fats, I would be getting fat.
Hopefully, you caught my story last Saturday where I covered the topic of having too much of a good thing ...... fats, for example.
@Tracy Hensel thanks so much for sharing Tracy! That makes perfect sense. I know my body is sensitive to too many fats and carbs, so I try to focus on protein and veggies. Thanks for all the great videos! I'll check out the other one. I just found you! :)
Do you use canned chicken?
Yes, because I don't like Chicken unless it is canned. I love the high protein count in chicken so I do want to keep it in my diet.
Thank you for sharing. May I please ask, does your husband eat this way with you? Or, do you make him separate meals and have enough discipline not to eat them? My husband is resistant to clean eating. Thanks, again!
Hi Carly, I have another video where I cover this topic. In short - I make him separate meals or he feeds himself. I work more hours than he does, so it's really a team effort. But we very much communicate what the eating plan is for each day.
@@TracyHensel Wonderful, thank you!
How is this eating possible when married with children? What and when are the spouse and children eating? I always wonder when I see these videos. Are we making 2 meals , or does everyone eat the same thing or fend for themselves? I
Hi Heidi. It indeed would be difficult for many to juggle. I have a lot of years under my belt so I have it down to a science. In a nutshell, yes, I am making separate meals for my husband. My oldest four no longer live at home and my 16-year-old fends mostly for herself unless it's family dinner. Anything can be done and done well when we make it a priority.
Do you eat your meals alone? It seems that way? What about your family?
Hi Sophia. Great question. To answer - Yes and no. There typically is no one around me when I eat. I work at home and no body is in the home until I have my last meal, which is after my husband arrives home. He and I eat that meal together unless it does not work around my coaching schedule. When you run a client based business out of your home, it 's important for various reasons to accommodate your clients schedule, even if it means compromising your 'best' time.
My celebratory and family dinners ALWAYS take place with family or friends. I never take a celebratory meal alone. I don't know that I ever have. Loved ones are part of the celebration.
❤❤❤
Can you share where you get your water bottles?
The ones in this video are recycled
First time viewing your videos. Iam also in maintenance after losing 135 lbs. last year. I have found there's not alot of people talking about maintaining out there. Trying now to figure out a maintenance routine. Question: Is your "weight window" only 5 lbs?.
Congratulations Sherri! That is fantastic about your weight loss. Thank you for sharing. Yes, not many talks about maintaining and it's so important because the misconception is once you lose the weight, you're good to go. Not the case. It's really a lifetime of maintenance. Yes, my weight window is 5 lbs. which is perfect for my height, size and prevents me from having more than one size of clothing.
@@TracyHensel Perfect. Iam looking forward to more videos and your tips on maintaining going forward.🙂
Thank you for your advices, I really get what you are explaining. Also, I was wondering if you also work with people with my situation. I’m diabetic, therefore I can’t eat carbs, grains, etc. Would you work with people with that condition? I’m presently with a low carb diet. Thank you 🥰 Just subscribed !!!!
Hi Lola, Yes, I would be happy to work with you.
Do you enforce this with your daughters too? I’m 30 and my weight window is the same as yours but I’m only 5’4”. I’ve never been under 120 as an adult despite being a competitive runner and clean eater. Is that bad?
My daughters are adults. I don't enforce my diet and exercise on anyone. Doing so would never work. Congratulations on finding your weight window. Keep up the great work!
Does the spark drink break a fast?
Hi Leanne. Yes, all calories break a fast. I believe there are around 15 calories in Spark.
Just curious...why do you go to bed so early? Do you wake up super early?
Yes, I get up at 4 a.m. I start work at 6:30 a.m. and do my workout first thing in the morning. I have several videos covering the topic.
Very informative and thorough! Curious if you eat lower carb on purpose? Or do you just prefer fats?
Thank you. I do not prescribe to a low-carb or high-fat diet. My focus is on a high protein food intake to maintain muscle mass and stay fit and toned. Perhaps you have me confused with someone else on UA-cam, as I cover my eating style in this video. No mention of a low-carb or high-fat diet.
@@TracyHensel I thought you said you would only eat something like cream of rice after a workout because it’s high glycemic index. I was curious why and since you don’t eat any starchy carbs after that I was curious why. You obviously do something right so I’m trying to understand the why.
I do eat starchy carbs and a lot of them when eating a celebratory meal. On a rare occasion, I may have sweet potato. I simply prefer vegetables as my carbohydrate source, as what could a vegetable possibly hurt? You won't see fruit either. It's simply a preference of vegetables over fruit. I wish I could give you the answers you seem to be seeking, but I just don't prescribe to all these hardcore macronutrient rules. Clearly it works for me. Hopefully this helps you know my 'Why'.
How many crab cakes come in the package?
One crab cake per individual package is what comes in the subscription.
Were you ever a big sugar consumer? I am realising that I am absolutely addicted to sugar - so much so that I'm anxious about quitting it because I know the withdrawals will be horrendous. That said, I don't feel my best anymore. I'm 33 - I can't continue the 20s diet, and I know that. I'm not overweight, but I'm not healthy and I can feel my brain is sluggish. Any guidance would be so appreciated. Thank you.
I always have and still do crave sugar. I have a mean sweet tooth. Nothing is too rich for me. I simply manage it. Life is about managing ourselves and the areas - finances, relationships, health, paperwork, and the list goes on and on.
Tracy, I noticed you don't eat any dairy. Is this because you don't like it, or do you purposely avoid it?
Hi Ida. I do eat or drink dairy. In the video, I had a dairy product in meals 1 and 2.
@@TracyHensel Great! Thanks for the clarification.
I noticed this too. The only “dairy” that I can see in meals 1 and 2 is the protein powder. The rice cereal is dairy free
Thank you for this! Wondering why you avoid egg yolks?
You are most welcome. Nowhere in the video did I mention avoiding egg yolks. The reason being is I don't avoid them. They are a fantastic resource for healthy fat. It's important to be aware of where and how much fat you are taking in on a given day.
@@TracyHensel Thanks, Tracy! I just noticed your recipes were egg-white only so that's why I asked but I appreciate the reply.
@@yensounta6501 I had the same question as she had scrambled egg whites and egg salad with only one yolk.
You do avoid egg yolks. Why are you changing the story? Eating just one egg yolk and the rest egg whites is avoiding egg yolks.
Hey, Tracy! I noticed you don't eat any carb heavy items after your first meal, do you find you put on weight if you start to add rice or potatoes? Thank you!
Great question, Brandon. Yes, you are correct. If I have 'starchy' carbohydrates later in the day, I often will see the scale creep up. When I get another burn in the afternoon or evening by doing let's say a brisk 4-mile walk with my daughter or husband, I may get away with a small portion of a starchy carb. My preference would be sweet potatoes.
Fastest click, ever