Tag Archives: nutrition tips

October #candy challenge

๐—ช๐ก๐š๐ญ ๐ข๐Ÿ ๐ฒ๐จ๐ฎ ๐๐ข๐๐งโ€™๐ญ ๐ก๐š๐ฏ๐ž ๐ญ๐จ ๐š๐ฏ๐จ๐ข๐ ๐ญ๐ก๐ž ๐‡๐š๐ฅ๐ฅ๐จ๐ฐ๐ž๐ž๐ง ๐œ๐š๐ง๐๐ฒ ๐ญ๐ก๐ข๐ฌ ๐ฒ๐ž๐š๐ซ?โฃ ๐Ÿญ๐Ÿซ๐ŸŽƒ
โฃ
๐˜๐˜ข๐˜ท๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ ๐˜ด๐˜ฑ๐˜ฆ๐˜ฏ๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ฏ๐˜ต๐˜ฉ ๐˜ฐ๐˜ง ๐˜–๐˜ค๐˜ต๐˜ฐ๐˜ฃ๐˜ฆ๐˜ณ ๐˜ต๐˜ณ๐˜บ๐˜ช๐˜ฏ๐˜จ ๐˜ฅ๐˜ฆ๐˜ด๐˜ฑ๐˜ฆ๐˜ณ๐˜ข๐˜ต๐˜ฆ๐˜ญ๐˜บ ๐˜ต๐˜ฐ ๐˜ข๐˜ท๐˜ฐ๐˜ช๐˜ฅ ๐˜ต๐˜ฉ๐˜ฆ ๐˜๐˜ข๐˜ญ๐˜ญ๐˜ฐ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ค๐˜ข๐˜ฏ๐˜ฅ๐˜บ ๐˜ฐ๐˜ฏ๐˜ญ๐˜บ ๐˜ต๐˜ฐ ๐˜ฆ๐˜ฏ๐˜ฅ ๐˜ถ๐˜ฑ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ธ๐˜ฉ๐˜ฐ๐˜ญ๐˜ฆ ๐˜ฃ๐˜ข๐˜จ ๐˜ฐ๐˜ฏ ๐˜๐˜ข๐˜ญ๐˜ญ๐˜ฐ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ฏ๐˜ช๐˜จ๐˜ฉ๐˜ต? โฃ
โฃ
I spotted this challenge on Instagram the other day and instantly fell in love.โฃ
โฃ
And yes this is your nutrition coach telling you itโ€™s okay to eat the Halloween candy this year. โฃ
โฃ
๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ง ๐˜ช๐˜ฏ๐˜ด๐˜ต๐˜ฆ๐˜ข๐˜ฅ ๐˜ฐ๐˜ง ๐˜ง๐˜ช๐˜จ๐˜ฉ๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ค๐˜ณ๐˜ข๐˜ท๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ฆ๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ฆ๐˜ฏ๐˜ซ๐˜ฐ๐˜บ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ?โฃ
๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ง ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ฆ๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ข ๐˜ฑ๐˜ช๐˜ฆ๐˜ค๐˜ฆ ๐˜ฐ๐˜ง ๐˜ค๐˜ข๐˜ฏ๐˜ฅ๐˜บ ๐˜ข ๐˜ฅ๐˜ข๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ง๐˜ช๐˜ต ๐˜ช๐˜ต ๐˜ธ๐˜ช๐˜ต๐˜ฉ๐˜ช๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜จ๐˜ฐ๐˜ข๐˜ญ๐˜ด?โฃ
๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ง ๐˜บ๐˜ฐ๐˜ถ ๐˜ต๐˜ฐ๐˜ฐ๐˜ฌ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ต๐˜ช๐˜จ๐˜ฎ๐˜ข ๐˜ข๐˜ธ๐˜ข๐˜บ ๐˜ง๐˜ณ๐˜ฐ๐˜ฎ ๐˜ณ๐˜ฆ๐˜ด๐˜ช๐˜ด๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ญ๐˜ญ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ค๐˜ฉ๐˜ฐ๐˜ค๐˜ฐ๐˜ญ๐˜ข๐˜ต๐˜ฆ?โฃ
โฃ
๐„๐ง๐ญ๐ž๐ซ ๐ญ๐ก๐ž ๐Ž๐œ๐ญ๐จ๐›๐ž๐ซ #๐œ๐š๐ง๐๐ฒ๐œ๐ก๐š๐ฅ๐ฅ๐ž๐ง๐ ๐žโฃ
โฃ
I want you to try a different approach this year. Incorporate one small piece of Halloween candy every day for the month of October.โฃ
โฃ
Make it fit within your calories, macros, containers, points, food log whatever it is you aim for.โฃ
โฃ
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.โฃ
โฃ
๐๐ฎ๐ญ ๐ˆ ๐ฐ๐š๐ง๐ญ ๐ญ๐จ ๐œ๐ก๐š๐ฅ๐ฅ๐ž๐ง๐ ๐ž ๐ฒ๐จ๐ฎ ๐ญ๐จ ๐ญ๐ซ๐ฒ ๐ข๐ญ.โฃ
โฃ
Because if your old approach hasnโ€™t worked in the past, itโ€™s probably not going to work this year either.โฃ
โฃ
Because you canโ€™t screw this up.โฃ
โฃ
Because finding balance and consistency is way more important than finding perfection.โฃ
โฃ
Try, learn, grow.โฃ
โฃ
๐˜๐จ๐ฎ ๐๐จ๐ข๐ง๐  ๐ญ๐ก๐ข๐ฌ ๐ฐ๐ข๐ญ๐ก ๐ฆ๐ž?!โฃ ๐Ÿ™‹โ€โ™€๏ธ๐ŸŽƒ๐Ÿซ
120912977_10100152424034766_6715656358742732027_n

How to get Back on Track

Do you struggle with overeating? Emotional eating? Can’t stick to your plan? What do you do when you’ve fallen off track?ย ๐Ÿค”

I just went live in my client group because I get this question a lot!!!

I ate ALL the foodย 
This weekend was a disaster
ย Iย fell off my plan

Should you cut calories?!
Restrict food?!
Workout more?!

My answer: ABSOLUTELY NOT!

The more you try to overcompensate for it, the more likely it is to continue to happen againย ๐Ÿญ

So what to do?! Eat normally, make good choices, stick your plan, drink lots of water, MOVE, but don’t overdo it, and most importantly, listen to your body!ย 

food

Creating a Healthy Grocery List

Meal Planning for the week and I wanted to share some of my Grocery Shopping Tips!

Before I go, I always make a list. This helps me know exactly what I need and so I don’t end up with a bunch of unnecessary purchases. Sectioning off your groceries by aisles helps the searching even easier.

I do a lot of research on the internet looking for coupons, nutritional value and brands before I go so I’m not spending hours there and coming home with not so great choices.

groce
Find a couple recipes that ask for the same ingredients to shorten up your list, and prepare you for meals throughout the week.

Never go grocery shopping on an empty stomach or if you’re tired. Being hungry will make you buy more unhealthy foods and unnecessary things, and feeling tired can cause for fast or unhealthy choices.

Try to base the majority of your list around the perimeter of the store to stick to the most whole food choices.

Helpful?!?! Who’s shopping this weekend?

Trick or Treat!

I am absolutely a candy- a-holic!ย Honestly anything sweet is right up my alley!ย But I definitelyย don’t want to ruin all my hard work in just one weekend!!!

candy-corn-pumpkins
So here are someย Halloween survival tips!!!
๐Ÿ”นDon’t buy Halloween candy until the day of trick or treating! Trust me they won’t sell out of candy!
Having candy in the house just calls you at weak moments!
๐Ÿ”นMake it a healthy Halloween and give out pretzels; pencils, glow sticks or temporary tattoos and bypass the whole thing!!!
๐Ÿ”นAllow yourself to have 1-3 pieces of candy and let that satisfy the sweet tooth! Don’t deprive yourself- have a taste and give the rest away!
๐Ÿ”นDonate the candy! When the kids go to school on Monday pick out their favorites and donate the rest of the candy or pitch it!! The less temptation the better and honestly the kids won’t even know!!
๐Ÿ”นFocus on your goals and your health! Sure the candy might taste good at the moment but will it make you feel good in the long run or will it leave you feeling guilty???

Don’t let the candy drive you! Be strong- feeling good in your own skin is the best reward you can give yourself!!

Who is committed to a healthy Halloween???