Category Archives: Nutrition

Post Thanksgiving Reminder

“๐˜ ๐˜ธ๐˜ข๐˜ด ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต ๐˜ฎ๐˜บ ๐˜ฅ๐˜ช๐˜ฆ๐˜ต ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ต๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ ๐˜ณ๐˜ฆ๐˜ข๐˜ญ๐˜ช๐˜ป๐˜ฆ๐˜ฅ ๐˜ด๐˜ธ๐˜ฆ๐˜ข๐˜ต๐˜ฆ๐˜ณ ๐˜ธ๐˜ฆ๐˜ข๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ช๐˜ด ๐˜ถ๐˜ฑ๐˜ฐ๐˜ฏ ๐˜ถ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ ๐˜ค๐˜ข๐˜ฏ ๐˜ฑ๐˜ถ๐˜ต ๐˜ช๐˜ต ๐˜ฐ๐˜ง๐˜ง ๐˜ง๐˜ฐ๐˜ณ ๐˜ข๐˜ฏ๐˜ฐ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ง๐˜ช๐˜ท๐˜ฆ ๐˜ฐ๐˜ณ ๐˜ด๐˜ช๐˜น ๐˜ฎ๐˜ฐ๐˜ฏ๐˜ต๐˜ฉ๐˜ด.”ย ๐Ÿคฃโ˜ƒ๏ธโฃ
All seriousness though, as a health and fitness coach I see this happen every year. โฃ
This time of year it can be so easy to say โ€œ๐˜ด๐˜ค๐˜ณ๐˜ฆ๐˜ธ ๐˜ช๐˜ตโ€, hide in baggy sweaters, and drown in Christmas cookies until January 1st. In fact, so many people do.ย ๐ŸŽ„โฃ
Then January 1st comes and reality sets in. โฃ
Your jeans are tight.ย ๐Ÿ‘–โฃ
You hate all of the pictures from the holidays.ย ๐Ÿ™…โฃ
The thought of stepping on the scale is terrifying. โฃ
Time for the latest cleanse, detox, and back on board the chicken and broccoli trainโ€ฆ for the few days that it lasts.ย ๐Ÿตโฃ
๐˜‰๐˜ถ๐˜ต ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ง ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜บ๐˜ฆ๐˜ข๐˜ณ ๐˜ธ๐˜ข๐˜ด ๐˜ฅ๐˜ช๐˜ง๐˜ง๐˜ฆ๐˜ณ๐˜ฆ๐˜ฏ๐˜ต?! My goal for my clients this time of year is not to be โ€œperfectโ€. In fact, I donโ€™t think itโ€™s realistic to ever be. โฃ
Instead, what if you focused on simply maintaining this holiday season. What if you got in workouts and extra movement where you can What if you eat healthy 80% of the time? What if you continue to drink your water and sleep well. โฃ
At the same time you can still ๐„๐๐‰๐Ž๐˜ some of the holiday foods you love. โฃ
You can rid yourself of the panic over the parties and trying to โ€œavoid or gorgeโ€ on the foods you love. โฃ
๐—ช๐ก๐š๐ญ ๐ข๐Ÿ ๐ฒ๐จ๐ฎ ๐๐ข๐ญ๐œ๐ก ๐ญ๐ก๐ž ๐š๐ฅ๐ฅ ๐จ๐ซ ๐ง๐จ๐ญ๐ก๐ข๐ง๐  ๐ฆ๐ข๐ง๐๐ฌ๐ž๐ญ ๐ญ๐ก๐ข๐ฌ ๐ฒ๐ž๐š๐ซ. โฃ
Focus on your health. Focus on balance. โฃ
Will you commit to making yourself a priority this holiday season?! Iโ€™m not asking you to be perfect, simply be conscious of how you want to feel come January 1st. ๐˜๐จ๐ฎ ๐ˆ๐?!


๐ˆ๐Ÿ ๐ญ๐ก๐ž ๐ฆ๐ž๐ญ๐ก๐จ๐๐ฌ ๐š๐ซ๐ž ๐ฎ๐ง๐ฌ๐ฎ๐ฌ๐ญ๐š๐ข๐ง๐š๐›๐ฅ๐ž ๐ญ๐ก๐ž ๐ซ๐ž๐ฌ๐ฎ๐ฅ๐ญ๐ฌ ๐š๐ซ๐ž ๐ฎ๐ง๐ฌ๐ฎ๐ฌ๐ญ๐š๐ข๐ง๐š๐›๐ฅ๐ž.โฃ

๐ˆ๐Ÿ ๐ญ๐ก๐ž ๐ฆ๐ž๐ญ๐ก๐จ๐๐ฌ ๐š๐ซ๐ž ๐ฎ๐ง๐ฌ๐ฎ๐ฌ๐ญ๐š๐ข๐ง๐š๐›๐ฅ๐ž ๐ญ๐ก๐ž ๐ซ๐ž๐ฌ๐ฎ๐ฅ๐ญ๐ฌ ๐š๐ซ๐ž ๐ฎ๐ง๐ฌ๐ฎ๐ฌ๐ญ๐š๐ข๐ง๐š๐›๐ฅ๐ž.โฃ
๐˜–๐˜ฏ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ฎ๐˜บ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ ๐˜ฒ๐˜ถ๐˜ฐ๐˜ต๐˜ฆ๐˜ด ๐˜ง๐˜ณ๐˜ฐ๐˜ฎ ๐˜‘๐˜ฐ๐˜ณ๐˜ฅ๐˜ข๐˜ฏ ๐˜š๐˜บ๐˜ข๐˜ต๐˜ต. โฃ
Do you struggle to meal prep every weekend? โฃ
Do you do really well Monday through Friday and struggle on the weekends? โฃ
Do you try to eat incredibly clean, throw out everything in your kitchen, only to find it back there in 2 weeks?โฃโฃ
I see this often with clients, and was guilty of it myself for years. โฃ
Iโ€™d fight to follow the โ€œperfectโ€ diet. โฃ
Or eat for my โ€œoptimalโ€ health. โฃ
Or just keep up with the latest, keto, paleo, atkins, weight watchers trend of the week. โฃ
Iโ€™d struggle to sustain it. โฃ
Sure I could follow it for a week and lose 5lbs, but Iโ€™d quickly find myself back where I started, beating myself up even more because I couldnโ€™t see it through. โฃ
๐“๐ก๐ž๐ง ๐ˆ ๐๐ž๐œ๐ข๐๐ž๐ ๐ญ๐จ ๐Ÿ๐ฅ๐ข๐ฉ ๐ฆ๐ฒ ๐ฆ๐ข๐ง๐๐ฌ๐ž๐ญ. โฃ
Instead of looking for the โ€œ๐˜ฃ๐˜ฆ๐˜ด๐˜ตโ€ plan that was going to get me the fastest results with the most weight loss possible, I started looking for the plan I could actually follow. โฃ
I started to incorporate the food I enjoyed. โฃ
I started to find a balance between the things that were optimal for my health and also optimal for my emotional health. โฃ
I started to figure out ways to enjoy a bit and go โ€˜๐˜ฐ๐˜ง๐˜ง ๐˜ฑ๐˜ญ๐˜ข๐˜ฏโ€™ but also get right back on, because that too was part of the plan. โฃ
I slowed down and got a whole lot more realistic with my expectations. โฃ
๐€๐ง๐ ๐ฌ๐ฎ๐๐๐ž๐ง๐ฅ๐ฒ, ๐ฆ๐ฒ ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ฅ๐จ๐ฌ๐ฌ ๐ฌ๐ก๐ข๐Ÿ๐ญ๐ž๐. โฃ
The next time youโ€™re considering your next diet or plan, I want you to ask yourself if you can see yourself following it a year from now, two years from now, for the next 20 years. ๐˜๐˜ด ๐˜ช๐˜ต ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ข๐˜ญ๐˜ญ๐˜ฐ๐˜ธ ๐˜บ๐˜ฐ๐˜ถ ๐˜ต๐˜ฐ ๐˜ท๐˜ข๐˜ค๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ, ๐˜ต๐˜ข๐˜ฌ๐˜ฆ ๐˜ข ๐˜ฃ๐˜ณ๐˜ฆ๐˜ข๐˜ฌ, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ท๐˜ฆ๐˜ฏ ๐˜ฆ๐˜ฏ๐˜ซ๐˜ฐ๐˜บ ๐˜ค๐˜ข๐˜ฌ๐˜ฆ ๐˜ฐ๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ช๐˜ณ๐˜ต๐˜ฉ๐˜ฅ๐˜ข๐˜บ? โฃ
Because reality is, if youโ€™re struggling to stay the course now, ๐„๐•๐„๐ if you do by some chance, lose the weight, how will you ever sustain it? โฃ
Focus on the long game. โฃ
Focus on your personal needs, not what works for everyone else. โฃ
And understand that this is going to be a ๐˜ญ๐˜ช๐˜ง๐˜ฆ๐˜ด๐˜ต๐˜บ๐˜ญ๐˜ฆ, not just your next diet plan.

Here are a few things I did to make my weight loss more sustainable for the long term:ย 

*planned and accounted for a nighttime snackย 

*understood that I preferred carbohydrates and needed to allow for a higher amountย 

*found ways to incorporate foods I genuinely enjoyedย 

*stocked my house initially with options I wouldnโ€™t overeat or boredom eat onย 

*practiced portion controlย 

*made sure I was getting my nutritional bases covered (on the micronutrient level) *this is often an underlooked toolย 

*Allowed myself to calorie cycle if I needed to have a higher calorieย 

*Tracking my weight daily but focusing on weekly averages and progressย 

*Pre-planning my food in myfitnesspalย 

*Setting up my kitchen with convenient easy to prep options I could heat and eat

What is one non-negotiable you need to incorporate in your daily nutrition?
ย 257371529_10100213109440726_2591564536461580185_n

No Time to Cook….

๐๐จ ๐ญ๐ข๐ฆ๐ž ๐ญ๐จ ๐œ๐จ๐จ๐ค? ๐˜๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ต๐˜ฐ ๐˜ฅ๐˜ฐ ๐˜ช๐˜ฏ๐˜ด๐˜ต๐˜ฆ๐˜ข๐˜ฅโ€ฆ โฃโฃ

I get asked all the time about what to do when you just donโ€™t feel like cooking? โฃ
Reality is nutrition will never be perfect. โฃ
No matter how great you meal prep, plan, or prepare for the week, youโ€™re also going to have weeks where you just donโ€™t have the time, just donโ€™t feel like eating what youโ€™ve prepped, or simply need something simple and convenient. โฃ

Meals in Minutes Dinner
๐„๐ง๐ญ๐ž๐ซ: โฃ
๐˜”๐˜ฆ๐˜ข๐˜ญ๐˜ด ๐˜ช๐˜ฏ ๐˜”๐˜ช๐˜ฏ๐˜ถ๐˜ต๐˜ฆ๐˜ด โฃ
Iโ€™ve been wanting to put together this resource for so long, as this is honestly one of the things I get requests for the most. โฃ
I’ll be updating these weekly with ideas for each meal of the day!!

Head over to Instagram so you can SAVE these postsย for your next grocery trip and stock up on some simple and convenient options. โฃ

Breakfast Options are HERE

Lunch Options are HERE

Dinner Options are HERE

Snack Options are HERE

Dessert Options are HERE

Are ideas like these helpful?! Want to see more of them?

Gut Elimination Cheat Sheet

Bloating? Cravings? Headaches? Fatigue? Skin Trouble?ย 

Howโ€™s your gut health?ย 

Keeping our gut healthy is so vital to our overall health and well being. Our gut contains trillions of live & active bacteria.ย 

Think of it like a garden, if you feed it and treat it well youโ€™ll reap the benefits, but if you neglect it and donโ€™t feed it well, it can become overgrown and filled with weeds.ย 

Food sensitivities, gas, bloating, fatigue, and high cravings can be a sign that your helpful good bacteria is low in your gut, and bad bacteria may be high.ย 

I know I talk a lot about creating a calorie deficit for weight loss, but itโ€™s so important, we ALSO prioritize the quality of our foods to create that deficit and this is one of the main reasons why. We want to keep our body healthy and make the weight loss sustainable. When your body feels good and is functioning as it should, it will be a whole lot easier to sustain your progress.ย 

So how do you create a healthy gut? Consider adding in a variety of the following so that you can โ€˜crowd outโ€™ the not so great choices that will keep your bad bacteria thriving.ย 

Foods to Add:ย ย 

  • Fermented Dairy – Greek Yogurt – Kefir
  • Fermented Foods – Tempeh – Kraut – Miso (be sure they arenโ€™t heat treated or pasteurized)
  • Fruits: some great ones are cherries, grapes, berries, apples, citrus, and bananas
  • Vegetables: some great ones are onions, mushrooms, asparagus, leeks, jicama, plantains
  • Nuts and Legumes like lentils, almonds, cashews, and pistachios
  • Whole grains: some great ones are oats, quinoa, and wild rice
  • Teas: licorice root, fennel, slippery elm, marshmallow root, matcha
  • Herbs & Spices: some great ones are parsley, thyme, celery, peppermint, cloves, and turmeric, ginger
  • Cacao
  • Coconut
  • Seeds: Some great ones are flax, hemp, pumpkin, and chia

Something to keep in mind too is DIVERSITY – the more variety you get in your diet, the more likely you are to fit the needs of all your bacteria.ย 

Foods to Limit:ย ย 

  • Try to limit your use of artificial sweeteners like sucralose, acesulfame potassium, aspartame. This doesn’t mean you have to give them up completely but if you’re having sugar free EVERYTHING it might be a good idea to find some healthier swaps
  • Processed and Refined foods. Between the preservatives, salt, sugar, etc.. these aren’t great for our health AND they feed the bad bacteria in your gut
  • Alcohol
  • Red meat. You don’t need to cut it out completely, but just be mindful of how often you’re consuming it
  • Soy: most soy products are heavily processed and genetically modified. Try to limit processed soy as much as possible. This tends to sneak into things like protein powders & bars, plant based meat replacements and so much moreย 
  • Inflammatory vegetable oils like canola, safflower, soybean, cottonseed, and sunflower oils.

Do you tend to struggle with things like bloating, acne, fatigue, cravings?ย 

P.S. Iโ€™ve 4 week gut protocol coming for you in early 2022 complete with low impact workouts.ย 

Is that something that would interest you?ย 


Make Nutrition Convenient

๐’๐ญ๐จ๐ฉ ๐จ๐ฏ๐ž๐ซ๐ญ๐ก๐ข๐ง๐ค๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง. โฃ
Stop expecting perfection of yourself. โฃ
๐˜–๐˜ฏ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฃ๐˜ช๐˜จ๐˜จ๐˜ฆ๐˜ด๐˜ต ๐˜ฌ๐˜ฆ๐˜บ๐˜ด ๐˜ต๐˜ฐ ๐˜ด๐˜ฆ๐˜ฆ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ฅ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ: โฃ
๐๐ž ๐‘๐ž๐š๐ฅ๐ข๐ฌ๐ญ๐ข๐œ. โฃ
So many people come to me thinking that they need to completely overhaul their nutrition, never get takeout again, or meal prep an entire gourmet โ€˜cleanโ€™ dinner for every night of the week. โฃ
Reality is, the chances of that happening consistently over time are slim to none. โฃ
What usually happens is the veggies we never prep go bad on the counter, the chicken breast gets moved to the freezer because you never cook it, and you end up with pizza on Monday night because you have no time to cook. โฃ
Instead, I like to focus on making the transition a bit simpler. โฃ
Think about convenient healthier options that you can grab and go in a pinch. Stock your freezer with healthy options youโ€™ll actually enjoy and take 2 minutes to prep. โฃ
Set yourself up for success instead of having unrealistic expectations and setting yourself up for failure. โฃ
Because letโ€™s be real, if you have to choose between pizza and chicken and broccoli, youโ€™ll probably choose the pizza every time. โฃ
๐‡๐ž๐ซ๐ž ๐š๐ซ๐ž ๐š ๐œ๐จ๐ฎ๐ฉ๐ฅ๐ž ๐จ๐Ÿ ๐ฆ๐ฒ ๐ญ๐ข๐ฉ๐ฌ: โฃ
๐ŸŒฎCome up with a list of all your go-to options and see if you can start searching for recipes of healthier versions (Pinterest and Instagram are great for this) โฃ
๐ŸฑSpend some time in the freezer aisle of your grocery store and pick up some new healthy options to try. โฃ
๐ŸฅชThink about the places you do tend to get takeout from and have a go-to list of healthy options you can pick up from them in a pinch. โฃ
I’ve included a shopping list of some easy, convenient options to stock up on below! SAVE it for your next grocery trip and set yourself up for success.
๐˜ž๐˜ฉ๐˜ข๐˜ต’๐˜ด ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜จ๐˜ฐ-๐˜ต๐˜ฐ ๐˜ฆ๐˜ข๐˜ด๐˜บ ๐˜ฅ๐˜ช๐˜ฏ๐˜ฏ๐˜ฆ๐˜ณ ๐˜ฎ๐˜ฆ๐˜ข๐˜ญ?
Copy of Copy of CONSISTENCY