Category Archives: Nutrition

Are you perfect or successful?

๐€๐ซ๐ž ๐ฒ๐จ๐ฎ ๐ฌ๐ž๐ญ๐ญ๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ๐ฌ๐ž๐ฅ๐Ÿ ๐ฎ๐ฉ ๐ญ๐จ ๐›๐ž ๐ฉ๐ž๐ซ๐Ÿ๐ž๐œ๐ญ ๐จ๐ซ ๐ญ๐จ ๐›๐ž ๐ฌ๐ฎ๐œ๐œ๐ž๐ฌ๐ฌ๐Ÿ๐ฎ๐ฅ? โฃโฃ
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๐˜›๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜ข ๐˜ฃ๐˜ช๐˜จ ๐˜ฅ๐˜ช๐˜ง๐˜ง๐˜ฆ๐˜ณ๐˜ฆ๐˜ฏ๐˜ค๐˜ฆ. โฃโฃ
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For years I would set myself up to be perfect. โฃโฃ
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๐˜ ๐˜ธ๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ ๐˜ต๐˜ณ๐˜บ ๐˜ต๐˜ฐ ๐˜ฆ๐˜ข๐˜ต ๐˜ข ๐˜ฑ๐˜ฆ๐˜ณ๐˜ง๐˜ฆ๐˜ค๐˜ต๐˜ญ๐˜บ ๐˜ค๐˜ญ๐˜ฆ๐˜ข๐˜ฏ ๐˜—๐˜ข๐˜ญ๐˜ฆ๐˜ฐ ๐˜ฅ๐˜ช๐˜ฆ๐˜ต. โฃโฃ
๐˜ ๐˜ธ๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ ๐˜ค๐˜ณ๐˜ฆ๐˜ข๐˜ต๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ฆ๐˜ณ๐˜ง๐˜ฆ๐˜ค๐˜ต ๐˜ฎ๐˜ฆ๐˜ข๐˜ญ ๐˜ฑ๐˜ณ๐˜ฆ๐˜ฑ. โฃโฃ
๐˜ ๐˜ธ๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ ๐˜ฆ๐˜น๐˜ฑ๐˜ฆ๐˜ค๐˜ต ๐˜ฎ๐˜บ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ต๐˜ฐ ๐˜ข๐˜ท๐˜ฐ๐˜ช๐˜ฅ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ค๐˜ฉ๐˜ฐ๐˜ค๐˜ฐ๐˜ญ๐˜ข๐˜ต๐˜ฆ ๐˜ค๐˜ฉ๐˜ช๐˜ฑ๐˜ด ๐˜ช๐˜ฏ ๐˜ฎ๐˜บ ๐˜ค๐˜ข๐˜ฃ๐˜ช๐˜ฏ๐˜ฆ๐˜ต ๐˜ช๐˜ฏ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ต๐˜ณ๐˜ข๐˜ธ๐˜ฃ๐˜ฆ๐˜ณ๐˜ณ๐˜ช๐˜ฆ๐˜ด. โฃโฃ
๐˜ ๐˜ธ๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ โ€˜๐˜ด๐˜ต๐˜ฐ๐˜ฑโ€™ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฃ๐˜บ ๐Ÿฝ๐˜ฑ๐˜ฎ ๐˜ข๐˜ต ๐˜ฏ๐˜ช๐˜จ๐˜ฉ๐˜ต. โฃโฃ
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And usually by Wednesday the following would ensueโ€ฆ โฃโฃ
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๐˜โ€™๐˜ฅ ๐˜ฆ๐˜ข๐˜ต ๐˜ข ๐˜ฑ๐˜ช๐˜ฆ๐˜ค๐˜ฆ ๐˜ฐ๐˜ง ๐˜ฃ๐˜ณ๐˜ฆ๐˜ข๐˜ฅ. โฃโฃ
๐˜๐˜ข๐˜ญ๐˜ง ๐˜ฐ๐˜ง ๐˜ฎ๐˜บ ๐˜ฎ๐˜ฆ๐˜ข๐˜ญ ๐˜ฑ๐˜ณ๐˜ฆ๐˜ฑ ๐˜ธ๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ ๐˜จ๐˜ฐ ๐˜ต๐˜ฐ ๐˜ธ๐˜ข๐˜ด๐˜ต๐˜ฆ ๐˜ช๐˜ฏ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ ๐˜ฐ๐˜ง ๐˜ข ๐˜ฃ๐˜ฆ๐˜ต๐˜ต๐˜ฆ๐˜ณ ๐˜ฐ๐˜ฑ๐˜ต๐˜ช๐˜ฐ๐˜ฏ. โฃโฃ
๐˜ ๐˜ธ๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ ๐˜ฆ๐˜ข๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ค๐˜ฉ๐˜ฐ๐˜ค๐˜ฐ๐˜ญ๐˜ข๐˜ต๐˜ฆ ๐˜ค๐˜ฉ๐˜ช๐˜ฑ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ๐˜ญ๐˜บ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ธ๐˜ฉ๐˜ฐ๐˜ญ๐˜ฆ ๐˜ฃ๐˜ข๐˜จ ๐˜ฃ๐˜ฆ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ฆ ๐˜ ๐˜ต๐˜ฐ๐˜ญ๐˜ฅ ๐˜ฎ๐˜บ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ โ€œ๐˜ค๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ๐˜ฏโ€™๐˜ตโ€ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ๐˜ฎ. โฃโฃ
๐˜ ๐˜ธ๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ ๐˜ฐ๐˜ท๐˜ฆ๐˜ณ๐˜ฆ๐˜ข๐˜ต ๐˜ข๐˜ต ๐˜ฏ๐˜ช๐˜จ๐˜ฉ๐˜ต, ๐˜ด๐˜ช๐˜ฎ๐˜ฑ๐˜ญ๐˜บ ๐˜ฃ๐˜ฆ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ฆ ๐˜ ๐˜ฅ๐˜ช๐˜ฅ๐˜ฏโ€™๐˜ต ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜ฌ ๐˜ ๐˜ด๐˜ฉ๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ. โฃโฃ
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One of the biggest and most helpful shifts I ever made was no longer expecting perfection of myself. โฃโฃ
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Instead of trying to make my diet fit around specific rules and perfect guidelines, ๐ˆ ๐ฌ๐ญ๐š๐ซ๐ญ๐ž๐ ๐œ๐ซ๐ž๐š๐ญ๐ข๐ง๐  ๐ซ๐ฎ๐ฅ๐ž๐ฌ ๐š๐ง๐ ๐ ๐ฎ๐ข๐๐ž๐ฅ๐ข๐ง๐ž๐ฌ ๐ญ๐ก๐š๐ญ ๐Ÿ๐ข๐ญ ๐š๐ซ๐จ๐ฎ๐ง๐ ๐ฆ๐ฒ ๐ง๐ž๐ž๐๐ฌ. โฃโฃ
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I allowed myself some of the โ€œprocessedโ€ foods I once labeled off limits. โฃโฃ
I balanced them out with filling, whole, nutrient dense foods that I actually craved a whole lot more when I didnโ€™t feel like I โ€œhad toโ€ eat them. โฃโฃ
I worked towards a calorie goal for the day and planned around the fact that I would want a snack and carbs at night (and still lost weight). โฃโฃ
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๐’๐ž๐ž ๐ญ๐ก๐ž ๐๐ข๐Ÿ๐Ÿ๐ž๐ซ๐ž๐ง๐œ๐ž? When I took the pressure off of being perfect or following the diet that worked for someone else, I started to create the perfect diet for me. โฃโฃ
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Believe it or not, when I stopped truly to be perfect, I was actually able to follow through, not because I had to, but because I wanted to. โฃ
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๐—ช๐ก๐š๐ญโ€™๐ฌ ๐จ๐ง๐ž ๐ฐ๐š๐ฒ ๐ฒ๐จ๐ฎ ๐œ๐š๐ง ๐ฌ๐ž๐ญ ๐ฒ๐จ๐ฎ๐ซ๐ฌ๐ž๐ฅ๐Ÿ ๐ฎ๐ฉ ๐Ÿ๐จ๐ซ ๐ฌ๐ฎ๐œ๐œ๐ž๐ฌ๐ฌ? ๐—ช๐ก๐š๐ญโ€™๐ฌ ๐š ๐ง๐จ๐ง-๐ง๐ž๐ ๐จ๐ญ๐ข๐š๐›๐ฅ๐ž ๐ฒ๐จ๐ฎ ๐ง๐ž๐ž๐ ๐ญ๐จ ๐Ÿ๐š๐œ๐ญ๐จ๐ซ ๐ข๐ง ๐ญ๐จ ๐ฒ๐จ๐ฎ๐ซ ๐๐ข๐ž๐ญ?

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It’s not a Weight Loss Problem…

๐—ช๐ž ๐๐จ๐งโ€™๐ญ ๐ก๐š๐ฏ๐ž ๐š ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ฅ๐จ๐ฌ๐ฌ ๐ฉ๐ซ๐จ๐›๐ฅ๐ž๐ฆ.โฃ
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In fact, 6 out of 7 overweight or obese people will lose a significant amount of body weight in their life.โฃ
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๐๐ฎ๐ญ ๐ก๐ž๐ซ๐žโ€™๐ฌ ๐ญ๐ก๐ž ๐ฉ๐ซ๐จ๐›๐ฅ๐ž๐ฆ:โฃ
๐Ÿป๐Ÿถ-๐Ÿฝ๐Ÿถ% ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ณ๐˜ฆ๐˜จ๐˜ข๐˜ช๐˜ฏ ๐˜ข๐˜ญ๐˜ญ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ๐˜ช๐˜ณ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ญ๐˜ฐ๐˜ด๐˜ต ๐˜ธ๐˜ช๐˜ต๐˜ฉ๐˜ช๐˜ฏ ๐˜ข ๐˜บ๐˜ฆ๐˜ข๐˜ณ.โฃ
๐˜ž๐˜ช๐˜ต๐˜ฉ๐˜ช๐˜ฏ ๐Ÿธ ๐˜บ๐˜ฆ๐˜ข๐˜ณ๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ด๐˜ต๐˜ข๐˜ต๐˜ช๐˜ด๐˜ต๐˜ช๐˜ค ๐˜ต๐˜ถ๐˜ณ๐˜ฏ๐˜ด ๐˜ต๐˜ฐ ๐Ÿพ๐Ÿป%. โฃ
๐˜ž๐˜ช๐˜ต๐˜ฉ๐˜ช๐˜ฏ ๐Ÿน ๐˜บ๐˜ฆ๐˜ข๐˜ณ๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ด๐˜ต๐˜ข๐˜ต๐˜ช๐˜ด๐˜ต๐˜ช๐˜ค ๐˜ต๐˜ถ๐˜ณ๐˜ฏ๐˜ด ๐˜ต๐˜ฐ ๐Ÿฟ๐Ÿป%.*โฃ
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Whatโ€™s scarier, is of those who regain the weight, one third to two thirds will increase to a weight higher than they originally started.*โฃ
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๐—ช๐ก๐š๐ญ ๐๐จ๐ž๐ฌ ๐š๐ฅ๐ฅ ๐จ๐Ÿ ๐ญ๐ก๐ข๐ฌ ๐ฆ๐ž๐š๐ง? The problem usually isnโ€™t actually losing the weight, itโ€™s learning how to do it in a way that is sustainable for the long term. โฃ
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One of the BEST questions you can ask yourself when starting a new diet or plan, is if this is something you can see yourself doing 6 months from now, a year from now, even 5 years from now. โฃ
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If the answer is no, itโ€™s probably not the best choice for you. โฃ
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๐“๐ก๐ž ๐›๐ž๐ฌ๐ญ ๐๐ข๐ž๐ญ ๐š๐ง๐ ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ฅ๐จ๐ฌ๐ฌ ๐ฉ๐ฅ๐š๐ง ๐ข๐ฌ ๐ญ๐ก๐ž ๐จ๐ง๐ž ๐ญ๐ก๐š๐ญ ๐ฒ๐จ๐ฎ ๐œ๐š๐ง ๐›๐ž ๐œ๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐ž๐ง๐ญ ๐ฐ๐ข๐ญ๐ก. ๐Ÿ’•โฃ
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Implement the habits that feel the MOST SUSTAINABLE & LEAST RESTRICTIVE for you.โฃ
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It may be slower, it may be less glamorous, it may even be less motivating, but this time the results will last. โฃ๐Ÿ‘Œ
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*๐˜š๐˜ต๐˜ข๐˜ต๐˜ด ๐˜ง๐˜ณ๐˜ฐ๐˜ฎ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ถ๐˜ฑ๐˜ฆ๐˜ณ ๐˜ด๐˜ฎ๐˜ข๐˜ณ๐˜ต ๐˜“๐˜ข๐˜บ๐˜ฏ๐˜ฆ ๐˜•๐˜ฐ๐˜ณ๐˜ต๐˜ฐ๐˜ฏ. ๐˜ โ€™๐˜ข๐˜ญ๐˜ญ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ง๐˜ฐ๐˜ญ๐˜ญ๐˜ฐ๐˜ธ ๐˜ฉ๐˜ช๐˜ฎ. โฃ
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How to Meal Prep

๐—ช๐ก๐จ ๐ฌ๐ญ๐ซ๐ฎ๐ ๐ ๐ฅ๐ž๐ฌ ๐ฐ๐ข๐ญ๐ก ๐ฆ๐ž๐š๐ฅ ๐ฉ๐ซ๐ž๐ฉ? I hear this a lot and I honestly like to keep it super simple so that I actually follow through with it. ๐Œ๐ฒ ๐ ๐จ๐š๐ฅ ๐ข๐ฌ ๐‚๐Ž๐๐•๐„๐๐ˆ๐„๐๐‚๐„!โฃ
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Here’s a little hack: I break things up into 4 categories and try to have 2-3 choices for each to choose from during the week. โฃ
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๐๐ซ๐จ๐ญ๐ž๐ข๐ง๐ฌ: chicken, ground turkey or lean ground beef, fish, eggs, egg whites, protein powder, Greek yogurt, cottage cheeseโฃ
๐‚๐š๐ซ๐›๐ฌ: sweet potatoes, oats, rice cakes, quinoa, brown rice, beans, popcorn, cereal, frozen fruit, bread or tortillasโฃ
๐…๐š๐ญ๐ฌ: oils, nut butters, coconut flakes, nuts & seeds, dressings, cream cheese, avocado, higher fat cheesesโฃ
๐•๐ž๐ ๐ž๐ญ๐š๐›๐ฅ๐ž๐ฌ: greens mixes, frozen vegetables, roasted veggies, etc…โฃโฃ
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I like to prep any meats ahead, and eggs you can hard boil, make egg muffins, or cook throughout the week. โฃ
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If I have non frozen veggies, I’ll usually chop and pre roast along with things like sweet potatoes. Brown rice, quinoa, or any grains will get cooked ahead too.โฃ
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And that’s honestly it! I’ll do a lot of frozen veggies, random grab and go snacks, smoothies in the blender, mug cakes, oats in the microwave, Greek yogurt bowls etc…โฃ
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The simpler you make it the better! ๐˜ž๐˜ข๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ง๐˜ถ๐˜ญ?! I get asked about this a lot and want to assure you that there’s no right or wrong way to do this. You have to do what works best for you and make sure you have foods you ENJOY on hand. Keep it simple! ๐˜ˆ๐˜ฏ๐˜บ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฆ๐˜ญ๐˜ด๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฆ๐˜ฑ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ต๐˜ฉ๐˜ช๐˜ด? ๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ฒ๐˜ถ๐˜ฆ๐˜ด๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด ๐˜ฅ๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ?
prep

Starvation Mode Doesn’t Exist

โฃ๐˜๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฃ๐˜ข๐˜ฃ๐˜ญ๐˜บ ๐˜ฉ๐˜ข๐˜ฑ๐˜ฑ๐˜ฆ๐˜ฏ๐˜ช๐˜ฏ๐˜จ… โฃ
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You eat too little. โฃ
You get too hungry. โฃ
You splurge on the weekends. โฃ
You eat too little again. โฃ
You get frustrated youโ€™re not losing weight. โฃ
You splurge on a cheat meal. โฃ
โฃ
๐˜š๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ง๐˜ข๐˜ฎ๐˜ช๐˜ญ๐˜ช๐˜ข๐˜ณ? โฃ
โฃ
Eating too little is forcing you into a vicious cycle that is causing you to maintain or slowly gain weight. โฃ
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Stop the deprivation. โฃ
Find balance. โฃ
Make slow and steady progress. โฃ
๐‘๐ž๐ฉ๐ž๐š๐ญ ๐Ÿ๐จ๐ซ๐ž๐ฏ๐ž๐ซ. โฃ
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P.S. if youโ€™re a numbers person something to think about… you think youโ€™re eating 1400 calories a day, and you are Sunday through Thursday.
On the weekends you โ€œsplurgeโ€ and have a 2500 and 3500 calorie day (way easier to do than you think). Your weekly average is now 1857 calories, not a bad thing but likely the culprit of your slowing progress or lack thereof

Why the scale is up….

๐Œ๐จ๐ง๐๐š๐ฒ ๐‘๐ž๐ฆ๐ข๐ง๐๐ž๐ซ ๐ญ๐ก๐š๐ญ ๐—ช๐ž๐ข๐ ๐ก๐ญ ๐†๐š๐ข๐ง ๐๐จ๐ž๐ฌ๐งโ€™๐ญ ๐š๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐ž๐ช๐ฎ๐š๐ฅ ๐…๐š๐ญ ๐†๐š๐ข๐งโ€ฆ โฃ
โฃ
๐˜š๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ณ๐˜ฆ๐˜ข๐˜ด๐˜ฐ๐˜ฏ๐˜ด ๐˜ธ๐˜ฉ๐˜บ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ ๐˜ฎ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฃ๐˜ฆ ๐˜ถ๐˜ฑ: โฃ
*You drank more or less water โฃ
*You ate more carbs โฃ
*You had more or less sodium โฃ
*You had a tough workout or a rest day โฃ
*Youโ€™re stressed โฃ
*You ate your last meal earlier or later โฃ
*You weighed in earlier or later than usual โฃ
โฃ
Scale Fluctuations are normal. โฃ
โฃ
๐—ช๐ž๐ข๐ ๐ก๐ญ ๐†๐š๐ข๐ง ๐ข๐ฌ ๐ง๐จ๐ญ ๐…๐š๐ญ ๐†๐š๐ข๐ง ๐Ÿ’›

๐๐ซ๐ž๐š๐ญ๐ก๐ž ๐š๐ง๐ ๐ญ๐ซ๐ฎ๐ฌ๐ญ ๐ญ๐ก๐ž ๐ฉ๐ซ๐จ๐œ๐ž๐ฌ๐ฌ โฃ๐Ÿ™Œ

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