Category Archives: Nutrition

Meal Prep Monday

๐๐ฎ๐Ÿ๐Ÿ๐ž๐ญ ๐’๐ญ๐ฒ๐ฅ๐ž ๐Œ๐ž๐š๐ฅ ๐๐ซ๐ž๐ฉ โฃ
And even more exciting ๐Ÿ˜‚ I finally got an air fryerโ€ฆ What’s your favorite thing to make in there?! Help me out! โฃ๐Ÿ—
I wanted to share one of my favorite hacks for meal prep… stop overcomplicating it.
It doesnโ€™t need to be fancy or elaborate. This whole prep took me under an hour and now I have all of my veggies ready for the week. I can mix and match with seasonings and flavors depending on what Iโ€™m craving each day. โฃ
๐‡๐ž๐ซ๐žโ€™๐ฌ ๐ฐ๐ก๐š๐ญ ๐ˆ ๐ฆ๐š๐๐ž: โฃ
Mexican Cauliflower Rice โฃ
Mushrooms โฃ
Zucchini Noodles โฃ
Sautรฉed Broccoli Slaw & Green Cabbage โฃ
Cauliflower Rice โฃ
Jicama Fries โฃ
Butternut Squash Fries (๐˜š๐˜ฐ๐˜ฑ๐˜ฉ๐˜ช๐˜ฆ ๐Ÿถ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ๐˜ด ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ต๐˜ฐ๐˜ฐ) โฃ
๐—ช๐ก๐š๐ญโ€™๐ฌ ๐จ๐ง ๐ฒ๐จ๐ฎ๐ซ ๐ฆ๐ž๐ง๐ฎ ๐Ÿ๐จ๐ซ ๐ญ๐ก๐ž ๐ฐ๐ž๐ž๐ค?

So you want to start tracking macros…

Here are some of my favorite tips: โฃ
๐Ÿ• First things first, if youโ€™ve never tracked your food before start there. Give yourself a week of simply logging your food in an app like My Fitness Pal without stressing about hitting a goal. โฃ
๐Ÿฅ™ Second step, work towards a calorie and protein goal first. Macros can be complicated and if youโ€™re not even hitting a calorie baseline or consuming enough protein consistently, we want to start there. โฃ
๐Ÿฟ Two big tips for accuracyโ€ฆ plan ahead as much as you can, your calories and macros are like a budget and if you can allot your needs ahead of time, youโ€™ll be better able to reach your targets. Also, get yourself a food scale and weigh and measure as much as you can. The more accurate you can be, the sooner youโ€™ll start to see results. โฃ
๐Ÿง˜โ€โ™€๏ธ Lastly, ๐›๐ž ๐ฉ๐š๐ญ๐ข๐ž๐ง๐ญ. This is not a quick fix, itโ€™s a long term sustainable approach that you want to be as consistent with as possible. That’s going to mean not dramatically slashing calories or cutting out all the foods you love. โฃ
Understand that as with anything in life, it will get easier as you go. Starting is going to be uncomfortable, it’s going to feel tedious, and might be a bit overwhelming, but with time youโ€™ll learn, improve and get so much more comfortable with the process. โฃ
๐‡๐š๐ฏ๐ž ๐ฒ๐จ๐ฎ ๐ญ๐ซ๐š๐œ๐ค๐ž๐ ๐ฆ๐š๐œ๐ซ๐จ๐ฌ ๐›๐ž๐Ÿ๐จ๐ซ๐ž?! โฃ
P.S. looking to get started but want some extra support? Our next nutrition challenge starts Monday and thereโ€™s still time to join us. Message me if youโ€™d like some info โฃ๐Ÿ’Œ
image (4)

What I wish I knew…

๐˜๐˜ฆ๐˜บ ๐˜จ๐˜ถ๐˜ฆ๐˜ด๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ต? โฃ
It doesnโ€™t matter if you eat three meals per day or 5. โฃ
If you eat at night you wonโ€™t automatically store that food as fat. โฃ
Carbohydrates can be eaten any time of day. โฃ
Intermittent fasting is not a magical solution to weight loss. โฃ
Neither is keto. โฃ
There is not one perfect macro or calorie prescription for everyone. โฃ
๐˜ˆ๐˜ฏ๐˜ฅ ๐˜จ๐˜ถ๐˜ฆ๐˜ด๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ข๐˜ญ๐˜ด๐˜ฐ ๐˜ต๐˜ณ๐˜ถ๐˜ฆโ€ฆ โฃ
You will lose weight if you are in a calorie deficit. โฃ
But itโ€™s also probably a pretty good idea to drink a lot of water and eat a lot of vegetables, not because you need them to lose weight, but because theyโ€™re great for your body and your health. โฃ
The goal of fat loss should be to eat as much as possible while still losing weight. โฃ
These are all lessons I wish I learned a whole lot sooner on my journey. โฃ
I tried Paleo. โฃ
I cut out carbs. โฃ
I desperately tried to stop eating by 7pm. โฃ
I ate 6 mini meals a day. โฃ
I fasted until 2pm. โฃ
I counted calories, points, macros, containers. โฃ
I took pills. โฃ
I drank shakes. โฃ
I tried ketones. โฃ
๐€๐ง๐ ๐ ๐ฎ๐ž๐ฌ๐ฌ ๐ฐ๐ก๐š๐ญ ๐ฐ๐จ๐ซ๐ค๐ž๐ ๐›๐ž๐ฌ๐ญโ€ฆ โฃ
Become ruthlessly consistent with tracking my food and counting macros. โฃ
Fueling my body with a whole lot of good for me foods. โฃ
Allowing myself the foods I loved. โฃ
And most importantly, removing many of the food rules I always believed to be true. โฃ
Itโ€™s not one perfect solution for everyone but that is what worked for me. โฃ
The only way to know what works for you is to try. And fail. Probably a lot. โฃ
But promise me thisโ€ฆ stop believing in the quick fixes, detoxes, and magic tips. โฃ
๐˜—๐˜ถ๐˜ต ๐˜ช๐˜ฏ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ, ๐˜ด๐˜ญ๐˜ฐ๐˜ธ๐˜ญ๐˜บ, ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ช๐˜ด๐˜ต๐˜ฆ๐˜ฏ๐˜ต๐˜ญ๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฑ๐˜ข๐˜ต๐˜ช๐˜ฆ๐˜ฏ๐˜ค๐˜ฆ. โฃ
๐ˆ๐ญ ๐š๐œ๐ญ๐ฎ๐š๐ฅ๐ฅ๐ฒ ๐ฐ๐จ๐ซ๐ค๐ฌ. โฃ