Protein Cookie Dough

One of my favorite tips if you are trying to stay full while dieting… ⁣
Increase your protein & fiber. ⁣
𝐄𝐧𝐭𝐞𝐫: 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐂𝐨𝐨𝐤𝐢𝐞 𝐃𝐨𝐮𝐠𝐡 🍪
This is one of my all-time favorite recipes and it’s perfect if you have a sweet tooth. It’s super filling because it’s packed with fiber and protein along with some healthy fats to slow down digestion and keep you full for longer. Tag me if you give it a try. ⁣
Mix together: ⁣
🍪 1 scoop protein powder of your choice ⁣
🍪 7 grams coconut flour ⁣
🍪 7 grams PB2 ⁣
🍪 30 grams pumpkin puree ⁣
Add in water and mix until you get a cookie dough consistency. Then you can mix in toppings of your choice… anything goes here (I did cacao nibs). ⁣
Refrigerate for at least an hour to set but you can make a few batches for the week and store in the fridge for 3-4 days. ⁣
Enjoy! Tag me if you try 🍫
cookie dough

October #candy challenge

𝗪𝐡𝐚𝐭 𝐢𝐟 𝐲𝐨𝐮 𝐝𝐢𝐝𝐧’𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐚𝐯𝐨𝐢𝐝 𝐭𝐡𝐞 𝐇𝐚𝐥𝐥𝐨𝐰𝐞𝐞𝐧 𝐜𝐚𝐧𝐝𝐲 𝐭𝐡𝐢𝐬 𝐲𝐞𝐚𝐫?⁣ 🍭🍫🎃
𝘏𝘢𝘷𝘦 𝘺𝘰𝘶 𝘦𝘷𝘦𝘳 𝘴𝘱𝘦𝘯𝘵 𝘵𝘩𝘦 𝘮𝘰𝘯𝘵𝘩 𝘰𝘧 𝘖𝘤𝘵𝘰𝘣𝘦𝘳 𝘵𝘳𝘺𝘪𝘯𝘨 𝘥𝘦𝘴𝘱𝘦𝘳𝘢𝘵𝘦𝘭𝘺 𝘵𝘰 𝘢𝘷𝘰𝘪𝘥 𝘵𝘩𝘦 𝘏𝘢𝘭𝘭𝘰𝘸𝘦𝘦𝘯 𝘤𝘢𝘯𝘥𝘺 𝘰𝘯𝘭𝘺 𝘵𝘰 𝘦𝘯𝘥 𝘶𝘱 𝘦𝘢𝘵𝘪𝘯𝘨 𝘵𝘩𝘦 𝘸𝘩𝘰𝘭𝘦 𝘣𝘢𝘨 𝘰𝘯 𝘏𝘢𝘭𝘭𝘰𝘸𝘦𝘦𝘯 𝘯𝘪𝘨𝘩𝘵? ⁣
I spotted this challenge on Instagram the other day and instantly fell in love.⁣
And yes this is your nutrition coach telling you it’s okay to eat the Halloween candy this year. ⁣
𝘞𝘩𝘢𝘵 𝘪𝘧 𝘪𝘯𝘴𝘵𝘦𝘢𝘥 𝘰𝘧 𝘧𝘪𝘨𝘩𝘵𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘤𝘳𝘢𝘷𝘪𝘯𝘨𝘴 𝘺𝘰𝘶 𝘭𝘦𝘵 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘦𝘯𝘫𝘰𝘺 𝘵𝘩𝘦 𝘧𝘰𝘰𝘥𝘴 𝘺𝘰𝘶 𝘭𝘰𝘷𝘦?⁣
𝘞𝘩𝘢𝘵 𝘪𝘧 𝘺𝘰𝘶 𝘭𝘦𝘵 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘩𝘢𝘷𝘦 𝘢 𝘱𝘪𝘦𝘤𝘦 𝘰𝘧 𝘤𝘢𝘯𝘥𝘺 𝘢 𝘥𝘢𝘺 𝘢𝘯𝘥 𝘧𝘪𝘵 𝘪𝘵 𝘸𝘪𝘵𝘩𝘪𝘯 𝘺𝘰𝘶𝘳 𝘨𝘰𝘢𝘭𝘴?⁣
𝘞𝘩𝘢𝘵 𝘪𝘧 𝘺𝘰𝘶 𝘵𝘰𝘰𝘬 𝘵𝘩𝘦 𝘴𝘵𝘪𝘨𝘮𝘢 𝘢𝘸𝘢𝘺 𝘧𝘳𝘰𝘮 𝘳𝘦𝘴𝘪𝘴𝘵𝘪𝘯𝘨 𝘢𝘭𝘭 𝘰𝘧 𝘵𝘩𝘦 𝘤𝘩𝘰𝘤𝘰𝘭𝘢𝘵𝘦?⁣
𝐄𝐧𝐭𝐞𝐫 𝐭𝐡𝐞 𝐎𝐜𝐭𝐨𝐛𝐞𝐫 #𝐜𝐚𝐧𝐝𝐲𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞
I want you to try a different approach this year. Incorporate one small piece of Halloween candy every day for the month of October.⁣
Make it fit within your calories, macros, containers, points, food log whatever it is you aim for.⁣
I know it sounds scary. I know it maybe sounds unhealthy. You may be worried that you might lose control and eat the entire bag.⁣
𝐁𝐮𝐭 𝐈 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞 𝐲𝐨𝐮 𝐭𝐨 𝐭𝐫𝐲 𝐢𝐭.⁣
Because if your old approach hasn’t worked in the past, it’s probably not going to work this year either.⁣
Because you can’t screw this up.⁣
Because finding balance and consistency is way more important than finding perfection.⁣
Try, learn, grow.⁣
𝐘𝐨𝐮 𝐝𝐨𝐢𝐧𝐠 𝐭𝐡𝐢𝐬 𝐰𝐢𝐭𝐡 𝐦𝐞?!⁣ 🙋‍♀️🎃🍫
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🌮 𝗪𝐞𝐞𝐤𝐥𝐲 𝐌𝐞𝐚𝐥 𝐏𝐫𝐞𝐩 & 𝐏𝐥𝐚𝐧𝐧𝐢𝐧𝐠 𝐓𝐢𝐩𝐬 ⁣🥗

When I’m planning for the week I try my best to be realistic & make things easy.

I choose foods I enjoy, while aiming for a variety of foods that are filling as well (𝘐 𝘭𝘰𝘰𝘬 𝘧𝘰𝘳 𝘩𝘪𝘨𝘩 𝘧𝘪𝘣𝘦𝘳, 𝘩𝘪𝘨𝘩 𝘷𝘰𝘭𝘶𝘮𝘦 𝘧𝘰𝘰𝘥𝘴, 𝘢𝘯𝘥 𝘵𝘳𝘺 𝘵𝘰 𝘪𝘯𝘤𝘭𝘶𝘥𝘦 𝘢 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘴𝘰𝘶𝘳𝘤𝘦 𝘸𝘪𝘵𝘩 𝘦𝘢𝘤𝘩 𝘮𝘦𝘢𝘭).

Stop aiming for perfection and start making a plan for foods that will fit within your lifestyle. ⁣(𝘧𝘰𝘳 𝘦𝘹𝘢𝘮𝘱𝘭𝘦, 𝘐 𝘬𝘯𝘰𝘸 𝘐 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘴𝘯𝘢𝘤𝘬 𝘢𝘵 𝘯𝘪𝘨𝘩𝘵 𝘴𝘰 𝘐 𝘢𝘭𝘸𝘢𝘺𝘴 𝘱𝘭𝘢𝘯 𝘢 𝘯𝘪𝘨𝘩𝘵𝘵𝘪𝘮𝘦 𝘴𝘯𝘢𝘤𝘬 𝘵𝘰 𝘧𝘪𝘵 𝘸𝘪𝘵𝘩𝘪𝘯 𝘮𝘺 𝘥𝘢𝘪𝘭𝘺 𝘤𝘢𝘭𝘰𝘳𝘪𝘦 𝘨𝘰𝘢𝘭)

𝐄𝐱𝐚𝐦𝐩𝐥𝐞𝐬 𝐨𝐟 𝐌𝐞𝐚𝐥𝐬 𝐈’𝐥𝐥 𝐡𝐚𝐯𝐞 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞𝐬𝐞 𝐨𝐩𝐭𝐢𝐨𝐧𝐬: ⁣
Breakfast & Lunches: Pumpkin Oats, Egg Whites, Turkey Sausage & Veggies, Superfood Shake, or Protein Cookie Dough ⁣
Lunches & Dinners: Zucchini noodles with cherry tomatoes and ground turkey, or cauliflower rice or broccoli with eggs & ground turkey ⁣
Snacks: Air-popped popcorn, yogurt bowls, protein fluff, or rice cakes with protein frosting⁣

I sprinkle in healthy fats with all of my meals by cooking with oil, drizzling with peanut butter, or sprinkling in flaxseed or coconut. ⁣

𝘈𝘳𝘦 𝘱𝘰𝘴𝘵𝘴 𝘭𝘪𝘬𝘦 𝘵𝘩𝘪𝘴 𝘩𝘦𝘭𝘱𝘧𝘶𝘭? I get so many questions about nutrition and what I eat so I’m trying to share more. ⁣

meal prpe

Are you perfect or successful?

𝐀𝐫𝐞 𝐲𝐨𝐮 𝐬𝐞𝐭𝐭𝐢𝐧𝐠 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐮𝐩 𝐭𝐨 𝐛𝐞 𝐩𝐞𝐫𝐟𝐞𝐜𝐭 𝐨𝐫 𝐭𝐨 𝐛𝐞 𝐬𝐮𝐜𝐜𝐞𝐬𝐬𝐟𝐮𝐥? ⁣⁣
⁣⁣
𝘛𝘩𝘦𝘳𝘦’𝘴 𝘢 𝘣𝘪𝘨 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘤𝘦. ⁣⁣
⁣⁣
For years I would set myself up to be perfect. ⁣⁣
⁣⁣
𝘐 𝘸𝘰𝘶𝘭𝘥 𝘵𝘳𝘺 𝘵𝘰 𝘦𝘢𝘵 𝘢 𝘱𝘦𝘳𝘧𝘦𝘤𝘵𝘭𝘺 𝘤𝘭𝘦𝘢𝘯 𝘗𝘢𝘭𝘦𝘰 𝘥𝘪𝘦𝘵. ⁣⁣
𝘐 𝘸𝘰𝘶𝘭𝘥 𝘤𝘳𝘦𝘢𝘵𝘦 𝘵𝘩𝘦 𝘱𝘦𝘳𝘧𝘦𝘤𝘵 𝘮𝘦𝘢𝘭 𝘱𝘳𝘦𝘱. ⁣⁣
𝘐 𝘸𝘰𝘶𝘭𝘥 𝘦𝘹𝘱𝘦𝘤𝘵 𝘮𝘺𝘴𝘦𝘭𝘧 𝘵𝘰 𝘢𝘷𝘰𝘪𝘥 𝘵𝘩𝘦 𝘤𝘩𝘰𝘤𝘰𝘭𝘢𝘵𝘦 𝘤𝘩𝘪𝘱𝘴 𝘪𝘯 𝘮𝘺 𝘤𝘢𝘣𝘪𝘯𝘦𝘵 𝘪𝘯 𝘧𝘢𝘷𝘰𝘳 𝘰𝘧 𝘵𝘩𝘦 𝘴𝘵𝘳𝘢𝘸𝘣𝘦𝘳𝘳𝘪𝘦𝘴. ⁣⁣
𝘐 𝘸𝘰𝘶𝘭𝘥 ‘𝘴𝘵𝘰𝘱’ 𝘦𝘢𝘵𝘪𝘯𝘨 𝘣𝘺 𝟽𝘱𝘮 𝘢𝘵 𝘯𝘪𝘨𝘩𝘵. ⁣⁣
⁣⁣
And usually by Wednesday the following would ensue… ⁣⁣
⁣⁣
𝘐’𝘥 𝘦𝘢𝘵 𝘢 𝘱𝘪𝘦𝘤𝘦 𝘰𝘧 𝘣𝘳𝘦𝘢𝘥. ⁣⁣
𝘏𝘢𝘭𝘧 𝘰𝘧 𝘮𝘺 𝘮𝘦𝘢𝘭 𝘱𝘳𝘦𝘱 𝘸𝘰𝘶𝘭𝘥 𝘨𝘰 𝘵𝘰 𝘸𝘢𝘴𝘵𝘦 𝘪𝘯 𝘧𝘢𝘷𝘰𝘳 𝘰𝘧 𝘢 𝘣𝘦𝘵𝘵𝘦𝘳 𝘰𝘱𝘵𝘪𝘰𝘯. ⁣⁣
𝘐 𝘸𝘰𝘶𝘭𝘥 𝘦𝘢𝘵 𝘵𝘩𝘦 𝘤𝘩𝘰𝘤𝘰𝘭𝘢𝘵𝘦 𝘤𝘩𝘪𝘱𝘴 𝘢𝘯𝘥 𝘭𝘪𝘬𝘦𝘭𝘺 𝘵𝘩𝘦 𝘸𝘩𝘰𝘭𝘦 𝘣𝘢𝘨 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘐 𝘵𝘰𝘭𝘥 𝘮𝘺𝘴𝘦𝘭𝘧 𝘐 “𝘤𝘰𝘶𝘭𝘥𝘯’𝘵” 𝘩𝘢𝘷𝘦 𝘵𝘩𝘦𝘮. ⁣⁣
𝘐 𝘸𝘰𝘶𝘭𝘥 𝘰𝘷𝘦𝘳𝘦𝘢𝘵 𝘢𝘵 𝘯𝘪𝘨𝘩𝘵, 𝘴𝘪𝘮𝘱𝘭𝘺 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘐 𝘥𝘪𝘥𝘯’𝘵 𝘵𝘩𝘪𝘯𝘬 𝘐 𝘴𝘩𝘰𝘶𝘭𝘥. ⁣⁣
⁣⁣
One of the biggest and most helpful shifts I ever made was no longer expecting perfection of myself. ⁣⁣
⁣⁣
Instead of trying to make my diet fit around specific rules and perfect guidelines, 𝐈 𝐬𝐭𝐚𝐫𝐭𝐞𝐝 𝐜𝐫𝐞𝐚𝐭𝐢𝐧𝐠 𝐫𝐮𝐥𝐞𝐬 𝐚𝐧𝐝 𝐠𝐮𝐢𝐝𝐞𝐥𝐢𝐧𝐞𝐬 𝐭𝐡𝐚𝐭 𝐟𝐢𝐭 𝐚𝐫𝐨𝐮𝐧𝐝 𝐦𝐲 𝐧𝐞𝐞𝐝𝐬. ⁣⁣
⁣⁣
I allowed myself some of the “processed” foods I once labeled off limits. ⁣⁣
I balanced them out with filling, whole, nutrient dense foods that I actually craved a whole lot more when I didn’t feel like I “had to” eat them. ⁣⁣
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). ⁣⁣
⁣⁣
𝐒𝐞𝐞 𝐭𝐡𝐞 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐜𝐞? 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. ⁣⁣
⁣⁣
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. ⁣

𝗪𝐡𝐚𝐭’𝐬 𝐨𝐧𝐞 𝐰𝐚𝐲 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐬𝐞𝐭 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐮𝐩 𝐟𝐨𝐫 𝐬𝐮𝐜𝐜𝐞𝐬𝐬? 𝗪𝐡𝐚𝐭’𝐬 𝐚 𝐧𝐨𝐧-𝐧𝐞𝐠𝐨𝐭𝐢𝐚𝐛𝐥𝐞 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐟𝐚𝐜𝐭𝐨𝐫 𝐢𝐧 𝐭𝐨 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭?

sweats

It’s not a Weight Loss Problem…

𝗪𝐞 𝐝𝐨𝐧’𝐭 𝐡𝐚𝐯𝐞 𝐚 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬 𝐩𝐫𝐨𝐛𝐥𝐞𝐦.⁣
In fact, 6 out of 7 overweight or obese people will lose a significant amount of body weight in their life.⁣
𝐁𝐮𝐭 𝐡𝐞𝐫𝐞’𝐬 𝐭𝐡𝐞 𝐩𝐫𝐨𝐛𝐥𝐞𝐦:⁣
𝟻𝟶-𝟽𝟶% 𝘸𝘪𝘭𝘭 𝘳𝘦𝘨𝘢𝘪𝘯 𝘢𝘭𝘭 𝘰𝘧 𝘵𝘩𝘦𝘪𝘳 𝘸𝘦𝘪𝘨𝘩𝘵 𝘭𝘰𝘴𝘵 𝘸𝘪𝘵𝘩𝘪𝘯 𝘢 𝘺𝘦𝘢𝘳.⁣
𝘞𝘪𝘵𝘩𝘪𝘯 𝟸 𝘺𝘦𝘢𝘳𝘴 𝘵𝘩𝘢𝘵 𝘴𝘵𝘢𝘵𝘪𝘴𝘵𝘪𝘤 𝘵𝘶𝘳𝘯𝘴 𝘵𝘰 𝟾𝟻%. ⁣
𝘞𝘪𝘵𝘩𝘪𝘯 𝟹 𝘺𝘦𝘢𝘳𝘴 𝘵𝘩𝘢𝘵 𝘴𝘵𝘢𝘵𝘪𝘴𝘵𝘪𝘤 𝘵𝘶𝘳𝘯𝘴 𝘵𝘰 𝟿𝟻%.*⁣
What’s scarier, is of those who regain the weight, one third to two thirds will increase to a weight higher than they originally started.*⁣
𝗪𝐡𝐚𝐭 𝐝𝐨𝐞𝐬 𝐚𝐥𝐥 𝐨𝐟 𝐭𝐡𝐢𝐬 𝐦𝐞𝐚𝐧? The problem usually isn’t actually losing the weight, it’s learning how to do it in a way that is sustainable for the long term. ⁣
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. ⁣
If the answer is no, it’s probably not the best choice for you. ⁣
𝐓𝐡𝐞 𝐛𝐞𝐬𝐭 𝐝𝐢𝐞𝐭 𝐚𝐧𝐝 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬 𝐩𝐥𝐚𝐧 𝐢𝐬 𝐭𝐡𝐞 𝐨𝐧𝐞 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐛𝐞 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭 𝐰𝐢𝐭𝐡. 💕
Implement the habits that feel the MOST SUSTAINABLE & LEAST RESTRICTIVE for you.⁣
It may be slower, it may be less glamorous, it may even be less motivating, but this time the results will last. ⁣👌
*𝘚𝘵𝘢𝘵𝘴 𝘧𝘳𝘰𝘮 𝘵𝘩𝘦 𝘴𝘶𝘱𝘦𝘳 𝘴𝘮𝘢𝘳𝘵 𝘓𝘢𝘺𝘯𝘦 𝘕𝘰𝘳𝘵𝘰𝘯. 𝘠’𝘢𝘭𝘭 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘧𝘰𝘭𝘭𝘰𝘸 𝘩𝘪𝘮. ⁣
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