Tag Archives: health

Teacher Friendly Meal Prep

Teacher Friendly Meals via the sister! My sister is a teacher and stays on top of her goals by prepping healthy lunches for the week on Sunday…here’s a vegetarian southwestern quinoa bowl 🍚
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Prefer more variety?! Make extras for dinner and pack leftovers for lunch the next day 🍽

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Here’s the recipe she used!

Be Kind

“Everyone you meet is fighting a battle you know nothing about. Be KIND. Always”
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I still remember sitting across from my nutrition therapist with complete and utter jealously. It had nothing to do with her looks, her job, or anything you may think of typically.
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“I bet she eats cake on her Birthday”.
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…Was all I could think on repeat. For a long time, food was my enemy.
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Holidays weren’t enjoyed because I spent the days surrounded by food and fear.
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Beach trips were few and far between because the anxiety of wearing a bathing just wasn’t worth it.
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And friends were practically nonexistent because it was a whole lot easier to hide my “issues” that way.
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NOW I eat cake on my birthday, my favorite place is the beach, and I have some of the BEST friends I could ask for.
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As I got ready for a pool day with one of my favorites today I was reminded of just how many little things we take for granted.
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So just a reminder to always be KIND. Often times, the things we take for granted someone else is praying for. 💛✨

me

Confession…

I want to let you in on a SECRET…

I don’t DIET

I don’t spend HOURS at the gym doing cardio

I follow a meal plan with built in cheats.

One of the biggest lessons I’ve learned is its about LIVING HEALTHY not DIETING.

Take care of your body and it will take care of you BACK!!! Funny how that works 😁😁me

What the heck are macros and why should I count them?!

I was in diet “jail” for a long time. Every diet I did seemed to cut something out of my diet. I went low-carb, Paleo, Gluten Free, Dairy Free, Counted Points, Substituted Meals, but the problem with ALL of these options was I just couldn’t stick to them.

They weren’t a lifestyle change, and they just weren’t realistic. Sure, eating bowls of kale on a daily basis may be AMAZING for my health, but I also know I will quickly get bored and will never make a lasting change.

Enter…If It Fits Your Macros.

The first time I heard of “macro-counting” I was super skeptical. As a nutrition coach, I was watching people, often athletes, fueling their bodies with things like donuts, oreos, and poptarts. My own sweet tooth got curious though, and I read more and more into the latest “diet trend”.

I decided to jump in and give it a try, and to my surprise, I finally found something I could stick to.

I wasn’t deprived. 

I ate what I wanted. 

I didn’t binge. 

I had no need to restrict. 

I found a healthy balance that I could live a LIFESTYLE with. 

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So to answer the first question I always get? What the heck is a macro????

A macro is short for macronutrient which is what all our foods are made up of (carbohydrates, protein, and fats)

The theory behind this is to track your daily grams consumed of carbs, proteins, and fats. Ideally you will hit your certain macronutrient prescription to reach your goals, each and every day.

Now how you hit those macros is up to you!

And yes, this does mean you could eat twinkies and peanut butter all day if you make them fit your macros, but we’re smarter than that and know we want our bodies to FEEL AMAZING, so for me this usually means about 90% of my diet is made up of healthy, whole foods and the rest is the “fun stuff”, the chocolate chips, peanut butter, gluten free bread, and popcorn 😉

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So now who is this for?! A lot of people are under the misconception that macro counting is solely for body builders, and crossfitters but this is simply not the case. Counting your macros can work for anyone looking to lose, maintain, or gain weight, and can work for someone who sits at a desk all day, or an olympic athlete.

How do I track my macros? I track mine using My Fitness Pal and there are a ton of calorie counting apps out there that will work for this! This does require some dedication though, say you’re eating a piece of grilled chicken, to enter it into your tracker, you need to measure or weigh out how much chicken you’re eating. The more specific you can be the better so your food scale and measuring cups will become your best friends.

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What’s the point and how does this work? The point of macro counting is it is an alternative to calorie counting. Weight loss, muscle gain, and maintenance all come down to science. The energy you put in to your body needs to match the energy your body is outputting. Counting macros makes sure that we’re not just getting enough energy, but also the right type of energy for our bodies and our goals.

How do I know what my macros are? Your best bet is to work with a coach and figure out your initial numbers to work with! I am a big believer that we all need a coach and someone to check in with and your coach will be able to help you adjust your macros accordingly as you go through the process. I offer macro coaching as part of my programs. If you’re interested just send along an email and I can get you going ASAP!!! ([email protected]) or check out my latest program we’re we’ll work together to get you going!! Details are here!

Lastly, want an example of what I eat in a day??? Check it out here!

QUESTIONS????? I’ve got answers! Comment below

PS if this sounds wayyy too complicated for you, I have a simplified program that breaks down portion control and what your body needs! Want details on it? Head here!