Category Archives: Nutrition

Cookies and Creamy is HERE!

A NEW TREAT IS HERE!

4

I SERIOUSLY CAN’T WAIT FOR YOU TO GET YOUR HANDS ON THIS ONE!

NEW PRODUCT ALERT

COOKIES AND CREAMY SHAKEOLOGY

IF YOU’VE BEEN AROUND A LITTLE WHILE, YOU KNOW THAT MY GO-TO SUPPLEMENT FOR OVERALL HEALTH IS MY DAILY SUPERFOODS SHAKES AND UP UNTIL THIS POINT, I’VE HAD QUITE THE VARIETY TO CHOOSE FROM! FROM THE STANDARD CHOCOLATE, VANILLA, AND STRAWBERRY, TO CAFE LATTE, VEGAN OPTIONS AND THE SEASONAL PEPPERMINT MOCHA, SALTED CARAMEL AND PUMPKIN SPICE! THOUGH I LOVE THIS LINE UP, I’M BEYOND EXCITED FOR THE NEWEST PERMANENT EDITION: COOKIES AND CREAMY!!! BEST PART? IT GLUTEN FREE AND VEGAN FOR THOSE OF YOU WITH RESTRICTIONS!

COOKIES & CREAMY SHAKEOLOGY

WHAT IS IT?

SHAKEOLOGY IS A SUPERFOOD PACKET HEALTH SUPPLEMENT THAT COMES IN A POWDER FORM SO YOU EASILY USE IT DAILY AS A SHAKE OR A SMOOTHIE, BUT THE COOL PART IS WITH IT BEING IN POWDER FORM, YOU CAN ALSO USE IT FOR ALL KINDS OF OTHER BAKING RECIPES TOO! IT’S PACKED WITH 70 DIFFERENT SUPERFOODS, VITAMINS, MINERALS, WHICH ARE OPTIMAL FOR EVERYDAY HEALTH; ANTIOXIDANTS & ADAPTOGENS WHICH ARE RESPONSIBLE FOR SLOWING DOWN THE AGING PROCESS BY MINIMIZING OXIDATIVE STRESS IN THE BODY; PHYTONUTRIENTS, PRE/PROBIOTICS, DIGESTIVE ENZYMES, AS WELL AS FIBER WHICH ALL TIE INTO GUT HEALTH BY HELPING THE BODY PROPERLY DIGEST FOOD, ABSORB NUTRIENTS, DECREASE BLOATING, HELP WITH REGULARITY, AND KEEP A HEALTHY GUT BIOME WHICH LEADS TO HEALTHIER HORMONE REGULATIONS, SKIN AND ENERGY LEVELS; AND LASTLY PROTEIN WHICH HELPS YOU FEEL FULLER, CREATE LEAN MUSCLE MASS AND STRONG BODY FUNCTIONS, AND HELP YOU REACH YOUR DAILY PROTEIN GOAL!

SO MUCH GOODNESS, JAM PACKED IN ONE LITTLE SCOOP THAT WE NOW CAN ENJOY IN COOKIES AND CREAM FLAVOR FORM, WOOOHOOO!!!

WHAT ARE THE BENEFITS:

  • NO ARTIFICIAL INGREDIENTS
  • WHOLE-FOOD BASED FORMULA FOR A HEALTHY NUTRITIONAL FOUNDATION
  • HELPS CURB CRAVINGS
  • SUPPORTS HEALTHY ENERGY AND DIGESTION
  • GOOD SOURCE OF OMEGA-3 AND ALA
  • SUPPORTS HEALTHY WEIGHT LOSS
  • GLUTEN FREE AND VEGAN

7

IF YOU’RE INTERESTED,ย SIMPLY SEND AN EMAIL TO [email protected] WITH THE SUBJECT LINE COOKIES AND CREAMย AND I’LL HELP YOU GET STARTED WITH YOUR NEW SUPPLEMENT! WHEN YOU ORDER, I’LL ALSO SEND YOU MY “COOKIES & CREAMY RECIPE EBOOK” SO THAT YOU HAVE SOME FUN NEW RECIPES TO TRY WITH YOUR NEW SUPPLEMENT!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Addressing all dimensions of health…

๐˜ ๐˜ข๐˜ฎ ๐˜ด๐˜ข๐˜ง๐˜ฆ. โฃ
๐˜ ๐˜ข๐˜ฎ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ค๐˜ต๐˜ฆ๐˜ฅ. โฃ
โฃ
I repeat those phrases to myself quite often on a daily basis. โฃ
โฃ
I was also too embarrassed to share for fear of sounding like a crazy person, but if I can help one person by sharing, it is worth every bit of it. โฃ
โฃ
It’s no secret anxiety is something I struggle with. Stopping to breathe along with those two phrases has gotten me through some really tough times of anxious & depressed moments. โฃ
โฃ
I used to think affirmations were silly and swore I didn’t need them. Now, I’m learning just how important they are to myself and my mental well being. โฃ
โฃ
A reminder that a huge component of your health is tied to your mental health. โฃ
โฃ
Most recently, I’ve been exploring a lot more about the foods I’ve been consuming and how they can potentially be linked to anxiety and depression. Things like artificial sweeteners, inflammatory oils, and overall processing of foods. โฃ
โฃ
Because of this, I’ve been working on cleaning up my diet, fixing my hormones, and making changes to support an overall healthy lifestyle. โฃ
โฃ
This is something I quite honestly feel as though I probably should’ve done sooner, but the timing wasn’t right. Just like those silly affirmations I swore I’d never do, I needed to be ready to try, and now the timing is right. โฃ
โฃ
After a huge overhaul to my weight, diet, and fitness this past year, I’m at a place where I want to start educating myself more on what a healthy lifestyle OVERALL will look like for me, and this is the perfect next step. โฃ
โฃ
I’m excited to share the journey along with you, and wanted to give a little update as to what I’ve been focusing on. โฃ
โฃ
๐˜’๐˜ฎ ๐˜ค๐˜ถ๐˜ณ๐˜ช๐˜ฐ๐˜ถ๐˜ด ๐˜ช๐˜ง ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ช๐˜ด ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ’๐˜ฅ ๐˜ฃ๐˜ฆ ๐˜ช๐˜ฏ๐˜ต๐˜ฆ๐˜ณ๐˜ฆ๐˜ด๐˜ต๐˜ฆ๐˜ฅ ๐˜ช๐˜ฏ? ๐˜’๐˜ท๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ค๐˜ญ๐˜ฆ๐˜ข๐˜ฏ, ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜บ ๐˜ด๐˜ธ๐˜ข๐˜ฑ๐˜ด ๐˜ช๐˜ฏ ๐˜ฎ๐˜บ ๐˜ด๐˜ต๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ค๐˜ข๐˜ฏ ๐˜ค๐˜ฆ๐˜ณ๐˜ต๐˜ข๐˜ช๐˜ฏ๐˜ญ๐˜บ ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ช๐˜ง ๐˜บ๐˜ฐ๐˜ถ’๐˜ณ๐˜ฆ ๐˜ค๐˜ถ๐˜ณ๐˜ช๐˜ฐ๐˜ถ๐˜ด? ๐˜ž๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฃ๐˜ฆ ๐˜ช๐˜ฏ๐˜ต๐˜ฆ๐˜ณ๐˜ฆ๐˜ด๐˜ต๐˜ฆ๐˜ฅ ๐˜ช๐˜ฏ ๐˜ญ๐˜ฆ๐˜ข๐˜ณ๐˜ฏ๐˜ช๐˜ฏ๐˜จ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ข๐˜ฃ๐˜ฐ๐˜ถ๐˜ต ๐˜ฉ๐˜ฐ๐˜ณ๐˜ฎ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ ๐˜ข๐˜ด ๐˜ธ๐˜ฆ๐˜ญ๐˜ญ? โฃ
โฃ
Let me know in the comments what you’d like to learn about. Always looking to share as much value as I can, and as much transparency with where I’m at. xo โฃ
197665608_10100194848555686_7132629228792358566_n

Will I gain weight eating more food?

๐Œ๐จ๐ซ๐ž ๐Ÿ๐จ๐จ๐ ๐๐จ๐ž๐ฌ๐ง’๐ญ ๐š๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐ฆ๐ž๐š๐ง ๐ญ๐ก๐ž ๐ฌ๐œ๐š๐ฅ๐ž ๐ฐ๐ข๐ฅ๐ฅ ๐ ๐จ ๐ฎ๐ฉ…. โฃ
โฃ
I shared last week about the power of eating more, and Iโ€™ll be completely honest, when youโ€™ve spent 20+ years of your life trying to lose more weight, it can be a big mental hurdle to learn to eat more. โฃ
โฃ
And full transparency, ๐˜ช๐˜ฏ๐˜ช๐˜ต๐˜ช๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฃ๐˜ข๐˜ฃ๐˜ญ๐˜บ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ด๐˜ฑ๐˜ช๐˜ฌ๐˜ฆ ๐˜ข ๐˜ฃ๐˜ช๐˜ต, but I wanted to share a real life example of how consistency, patience and not making changes too soon is key AND that you can eat more without instantly gaining 5lbs. โฃ
โฃ
Iโ€™m currently working on finding a balance between maintaining and eating a bit more.โฃ
โฃ
I’ve been slowlyyyyy inching up my macros and finally decided to dive all a couple weeks ago.โฃ
โฃ
I bumped my weekly average calories up by 100 and promised myself I’d trust the process and everything I know about nutrition. โฃ
โฃ
The first thing that happened…. the scale spiked way up. โฃ
โฃ
I panicked but again, reassured myself that I was going to trust the process. โฃ
โฃ
I also made myself a promise that if I was consistent with my higher numbers for two weeks, and the scale was still climbing, I could scale things back down BUT the only way to know for sure if that would be the case, would be to see it through for at least the full two weeks. โฃ
โฃ
So here we are 2 weeks later and the scale is back down. Not what I’m aiming for, so now I’ll likely be adding more food in. โฃ
โฃ
๐˜ ๐˜ธ๐˜ข๐˜ฏ๐˜ต๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ฆ ๐˜ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜ฌ ๐˜ช๐˜ต ๐˜ช๐˜ด ๐˜ข ๐˜จ๐˜ณ๐˜ฆ๐˜ข๐˜ต ๐˜ฆ๐˜น๐˜ข๐˜ฎ๐˜ฑ๐˜ญ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ต๐˜ณ๐˜ถ๐˜ด๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ค๐˜ฆ๐˜ด๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ต๐˜ข๐˜บ๐˜ช๐˜ฏ๐˜จ ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ช๐˜ด๐˜ต๐˜ฆ๐˜ฏ๐˜ต ๐˜ค๐˜ข๐˜ฏ ๐˜ณ๐˜ฆ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ฑ๐˜ข๐˜บ ๐˜ฐ๐˜ง๐˜ง. โฃ
โฃ
Oftentimes we automatically think we need to eat more to weigh less and that isnโ€™t always the case. โฃ
โฃ
๐˜š๐˜ต๐˜ข๐˜บ ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ช๐˜ด๐˜ต๐˜ฆ๐˜ฏ๐˜ต. โฃ
๐˜“๐˜ฐ๐˜ฐ๐˜ฌ ๐˜ข๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฅ๐˜ข๐˜ต๐˜ข. โฃ
๐˜›๐˜ณ๐˜ถ๐˜ด๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ค๐˜ฆ๐˜ด๐˜ด. โฃ
๐€๐ง๐ ๐„๐€๐“. โฃ
P.S. I thought these pictures were another great example of this. The picture on the left I was inconsistently eating 1400 calories Monday through Thursday, the picture on the right is with way more food, maintaining a much lower weight. Do you struggle with weekend nutrition too?!
191001690_10100192306894196_889844478947428395_n

Food is Fuel

I spent years trying UNSUCCESSFULLY to lose weight on 1200-1400 calories a day.
Now at my goal weight, Iโ€™m ๐˜ค๐˜ถ๐˜ณ๐˜ณ๐˜ฆ๐˜ฏ๐˜ต๐˜ญ๐˜บ ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ถ๐˜ฎ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ท๐˜ฆ๐˜ณ ๐Ÿธ๐Ÿธ๐Ÿถ ๐˜จ๐˜ณ๐˜ข๐˜ฎ๐˜ด ๐˜ฐ๐˜ง ๐˜ค๐˜ข๐˜ณ๐˜ฃ๐˜ด ๐˜ฑ๐˜ฆ๐˜ณ ๐˜ฅ๐˜ข๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐Ÿท๐Ÿพ๐Ÿถ๐Ÿถ ๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ด ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ญ๐˜ฐ๐˜ธ ๐˜ฆ๐˜ฏ๐˜ฅ ๐˜ฐ๐˜ง ๐˜ฎ๐˜บ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ๐˜ด.โฃ
โฃ
One of my favorite things to teach my clients is that often times ๐œ๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐ž๐ง๐ญ๐ฅ๐ฒ ๐ž๐š๐ญ๐ข๐ง๐  ๐ฆ๐จ๐ซ๐ž is actually the answer to their weight loss goals. โฃ
โฃ
๐‚๐š๐ซ๐›๐ฌ ๐š๐ซ๐ž ๐ง๐จ๐ญ ๐›๐š๐ ๐Ÿ๐จ๐ซ ๐ฒ๐จ๐ฎ. โฃ
๐…๐š๐ญ๐ฌ ๐š๐ซ๐ž ๐ง๐จ๐ญ ๐›๐š๐ ๐Ÿ๐จ๐ซ ๐ฒ๐จ๐ฎ. โฃ
โฃ
Blame diet culture for making us think we need to restrict our carbs, or stay low fat in order to lose weight, when in fact neither is usually the case. โฃ
โฃ
Sure anything in excess will cause you to gain weight, but itโ€™s not the carbs alone that are doing that, nor is it that peanut butter spoonful (๐˜ถ๐˜ฏ๐˜ญ๐˜ฆ๐˜ด๐˜ด ๐˜ช๐˜ตโ€™๐˜ด ๐˜ญ๐˜ฐ๐˜ฐ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ข ๐˜ธ๐˜ฉ๐˜ฐ๐˜ญ๐˜ฆ ๐˜ญ๐˜ฐ๐˜ต ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ข ยผ ๐˜ค๐˜ถ๐˜ฑ ๐˜ฐ๐˜ฏ ๐˜ข ๐˜ด๐˜ฑ๐˜ฐ๐˜ฐ๐˜ฏ ๐˜ฃ๐˜ถ๐˜ต ๐˜ต๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ข ๐˜ธ๐˜ฉ๐˜ฐ๐˜ญ๐˜ฆ ๐˜ฐ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ค๐˜ฐ๐˜ฏ๐˜ท๐˜ฐ). โฃ
โฃ
๐‚๐š๐ซ๐›๐จ๐ก๐ฒ๐๐ซ๐š๐ญ๐ž๐ฌ ๐š๐ซ๐ž ๐จ๐ฎ๐ซ ๐›๐จ๐๐ฒ’๐ฌ ๐ฆ๐จ๐ฌ๐ญ ๐ฉ๐ซ๐ž๐Ÿ๐ž๐ซ๐ซ๐ž๐ ๐ž๐ง๐ž๐ซ๐ ๐ฒ ๐ฌ๐จ๐ฎ๐ซ๐œ๐ž. โฃ
โฃ
They are the most efficient and preferred fuel our bodies run off of. They include fibers which are incredibly important for optimal digestion and keeping you full. Theyโ€™re also vital for keeping our brain functioning properly and healthfully. โฃ
โฃ
๐˜ž๐˜ข๐˜ฏ๐˜ต ๐˜ต๐˜ฐ ๐˜ฑ๐˜ถ๐˜ด๐˜ฉ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ฐ๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ฐ๐˜ถ๐˜ต๐˜ด? ๐˜”๐˜ฐ๐˜ท๐˜ฆ ๐˜ง๐˜ข๐˜ด๐˜ต๐˜ฆ๐˜ณ? ๐˜๐˜ข๐˜ท๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜จ๐˜บ ๐˜ฐ๐˜ท๐˜ฆ๐˜ณ๐˜ข๐˜ญ๐˜ญ? Even think more clearly? Carbs will help you do that. โฃ
โฃ
Fats are ๐ง๐ž๐œ๐ž๐ฌ๐ฌ๐š๐ซ๐ฒ for certain vitamin absorption and are a huge regulator of our hormones. โฃ
โฃ
If you donโ€™t consume enough weโ€™re risking increased cravings due to nutrient deficiency, along with hormonal fluctuations that can affect stress, metabolism, and a whole host of other problems that are going to make weight loss a lot more difficult. โฃ
โฃ
Stop demonizing food. โฃ
You need to eat to thrive. โฃ
You need to thrive to lose weight. โฃ
โฃ
Friendly reminder to eat. The answer isnโ€™t always less.
๐ˆ๐ญโ€™๐ฌ ๐ฎ๐ฌ๐ฎ๐š๐ฅ๐ฅ๐ฒ ๐ฆ๐จ๐ซ๐ž, ๐ฆ๐จ๐ซ๐ž ๐œ๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐ž๐ง๐ญ๐ฅ๐ฒ. โฃ๐ŸŒฎ๐Ÿณ๐Ÿฟ
186459462_10100190453493426_4017036995726309494_n

Transform

๐˜›๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ช๐˜ค๐˜ต๐˜ถ๐˜ณ๐˜ฆ ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ญ๐˜ฆ๐˜ง๐˜ต ๐˜ธ๐˜ข๐˜ด ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฉ๐˜ข๐˜ณ๐˜ฅ๐˜ฆ๐˜ด๐˜ต ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ ๐˜ฉ๐˜ข๐˜ฅ ๐˜ต๐˜ฐ ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ด๐˜ฐ๐˜ค๐˜ช๐˜ข๐˜ญ ๐˜ฎ๐˜ฆ๐˜ฅ๐˜ช๐˜ข. โฃ
โฃ
I had just moved back to Massachusetts, was depressed, and up almost 40 lbs from a weight that was healthiest for my body. โฃ
โฃ
My workouts felt slow, heavy, and I dreaded every single one of them. โฃ
โฃ
My nutrition was a mess of restricting to compensate for the weight gain and overeating out of sadness, emotions, and just plain hunger. โฃ
โฃ
At the time I was teaching fitness classes, running a successful online nutrition & fitness business, and was beyond embarrassed with how far I had fallen off track. โฃ
โฃ
Then one of the best things to ever happen to me occurred. ๐€๐ง๐ ๐ˆ ๐š๐ฅ๐ฆ๐จ๐ฌ๐ญ ๐ญ๐ฎ๐ซ๐ง๐ž๐ ๐ข๐ญ ๐๐จ๐ฐ๐ง. โฃ
โฃ
I was embarrassed to share. โฃ
I was terrified to fail. โฃ
โฃ
But I was chosen to test out a 20 minute cardio program with the creator of insanity, and couldnโ€™t turn it down. โฃ
โฃ
So I committed. โฃ
I dove in to day one all over again. โฃ
I trusted the process. โฃ
I used Shaun T as my greatest source of motivation. โฃ
โฃ
And thank goodness I did. โฃ
โฃ
Three years later, and I still credit that program as the one thing to completely transform me all over again. โฃ

Iโ€™m curious where youโ€™re at on your journey? Afraid to start? Going well? Ready to restart? Need a boost of motivation?

178720143_10100187815784416_885926898706473048_n