Meal Prep Monday

Weekly Meal Prep! Since yโ€™all always want ideas for food, I wanted to keep these coming! It always takes me about an hour and sets me up for success for the week, and remember it doesnโ€™t have to be fancy! I use loads of frozen fruits & veggies, and pre prepped proteins through the week too.
Hereโ€™s what I meal prepped this week:
๐ŸซBreakfasts (gluten free):
โœ”๏ธBroccoli Slaw: Cooked with coconut aminos (tastes like the inside of a spring roll) and Iโ€™ll add eggs in the mornings
โœ”๏ธProtein Oats: Overnight oats with a twist, I promise Iโ€™m sharing the recipe this week.
๐ŸณProteins
โœ”๏ธCrockpot Chicken: So easy just put boneless chicken breast in your crockpot, add spices of your choice, ยผ cup water and cook on low 4-6 hours
โœ”๏ธ93% Lean Ground Turkey: Cooked in a skillet
๐ŸฅฆVegetables
โœ”๏ธGreek Beans
โœ”๏ธCauliflower Rice with Green Beans & Diced Tomatoes: Iโ€™ll add ground turkey to these for dinners
โœ”๏ธSpinach, Arugula, Shredded Carrots, & Tomatoes in the fridge ready for salads
Did you find this helpful? Do you enjoy seeing simple preps like this?
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Life Update

Iโ€™ve gained weight these past few months and Iโ€™m purposely trying to stay here.
Itโ€™s taken me a long time to address this fully because itโ€™s been something Iโ€™ve been fighting hard to accept, but this is my reality right now and Iโ€™ve decided to embrace it.
Iโ€™m not really comfortable in my skin. Iโ€™ve been battling the mess that is my hormones, a move, loads of anxiety, medication induced depression, you name it Iโ€™ve faced it. My hunger ramped up, Iโ€™ve tried to find a healthier relationship with food and in turn have gained a good bit of weight.
And you better believe Iโ€™ve schemed up all the diets, tactics and things to do to get back to where Iโ€™d like to be, but reality is, itโ€™s not time to get there just yet. So instead of continuing to put up a fight Iโ€™m embracing it.
Iโ€™m deciding to prioritize my health and mental health over the way Iโ€™d really like to look right now and that is entirely okay.
This has been a huge life reminder for me that your body will face many different ups and downs and seasons and we can choose to grit our teeth and fight it, potentially prolonging things further or lean in, accept and learn.
So thatโ€™s what Iโ€™m choosing to do right now. Itโ€™s not easy, itโ€™s been messy, uncomfortable, and took me a long time and a lot of stubbornness to get here, but here we are.
My goal with my social media is to forever be honest and transparent so here’s my update for you โค. If youโ€™re in a similar spot or the complete opposite spot, know that Iโ€™m here for you and we can do it together. One day at a time. โœจ
Iโ€™m deciding to choose health first & I hope you do the same ๐Ÿ˜˜
Do you have any health goals youโ€™re focusing on right now?
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Smoothie Bowl with a Secret Ingredient

Iโ€™ve been getting so many questions about this so I wanted to share the secretโ€ฆ any guesses?
Blend together:
๐Ÿซ 1 scoop of vegan protein of your choice (I used Cookies & Creamy Shakeology)
๐Ÿš 1 serving (85 grams) frozen cauliflower rice
๐Ÿ’ ยฝ cup Frozen Fruit of your choice (I used 75 grams of dark sweet cherries)
๐ŸงŠ 5-7 ice cubes
๐Ÿถ 1 cup unsweetened almond milk
Blendddddd a whole lot longer than you think & enjoy! Itโ€™s the perfect sweet tooth fix & I promise you canโ€™t taste the cauliflower itโ€™s just a great way to sneak in some extra veggies, fiber, and volume.
Would you try this? Any smoothie recipe I must try next?! ๐Ÿ’•
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Full Day of Eating

๐…๐ฎ๐ฅ๐ฅ ๐ƒ๐š๐ฒ ๐จ๐Ÿ ๐„๐š๐ญ๐ข๐ง๐  (๐˜จ๐˜ถ๐˜ต ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฐ๐˜ค๐˜ฐ๐˜ญ ๐˜ฆ๐˜ฅ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ฏ) โฃ
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I always get asked about what I eat in a day, so I love to share these. Not because I want you to eat exactly like me, but because I like to share that itโ€™s important to actually ๐…๐”๐„๐‹ your body and I know I always get such great ideas from seeing what others are munching on so I like to return the favor. โฃ
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๐€ ๐œ๐จ๐ฎ๐ฉ๐ฅ๐ž ๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐ญ๐ก๐š๐ญ ๐ก๐ž๐ฅ๐ฉ ๐ฆ๐ž ๐ญ๐จ๐ง๐ฌ: โฃ
1๏ธโƒฃ I like to pre plan my days at least the night before so I go into the day with a game plan. โฃ
2๏ธโƒฃ I typically prep my staples on the weekend (๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ท๐˜ฆ๐˜จ๐˜ฆ๐˜ต๐˜ข๐˜ฃ๐˜ญ๐˜ฆ๐˜ด, ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ๐˜ด, ๐˜จ๐˜ณ๐˜ข๐˜ช๐˜ฏ๐˜ด, ๐˜ฆ๐˜ต๐˜คโ€ฆ) so that I can mix and match during the week. โฃ
3๏ธโƒฃ Vegetables. I eat a ton of them, not only because I know theyโ€™re great for me and my gut, but they also help to keep me full and satisfied. If you can make at least half your meal vegetables for at least two of your meals, Iโ€™d say youโ€™re doing great. โฃ
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๐˜ˆ๐˜ณ๐˜ฆ ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ฅ๐˜ข๐˜บ๐˜ด ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ง๐˜ถ๐˜ญ? ๐˜๐˜ด ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ข๐˜ฏ๐˜บ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ’๐˜ท๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ญ๐˜ฐ๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜ญ๐˜ข๐˜ต๐˜ฆ๐˜ญ๐˜บ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ ๐˜ฎ๐˜ถ๐˜ด๐˜ต ๐˜ต๐˜ณ๐˜บ? โฃ
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๐.๐’. Iโ€™m currently going through our newest gut protocol program and feeling amazing. If youโ€™ve been thinking about joining us, this is an example of what a day may look like. Weโ€™ll be starting a second round at the end of April if youโ€™d like to join me for it too! โฃ

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I’ve lost weight… now what?!

๐ˆโ€™๐ฏ๐ž ๐ฅ๐จ๐ฌ๐ญ ๐ฐ๐ž๐ข๐ ๐ก๐ญโ€ฆ ๐ง๐จ๐ฐ ๐ฐ๐ก๐š๐ญ? โฃ

โฃI got a great question last week and realized that Iโ€™ve never actually posted about what happens once you lose the weight. โฃ

In fact, I honestly think one of the biggest hurdles for so many is not the actual weight loss itself, but itโ€™s maintaining it. โฃ

Did you know that 6 out of 7 overweight or obese people will lose a significant amount of body weight in their life.โฃโฃ

๐๐ฎ๐ญ ๐ก๐ž๐ซ๐žโ€™๐ฌ ๐ญ๐ก๐ž ๐ฉ๐ซ๐จ๐›๐ฅ๐ž๐ฆ:โฃโฃ

๐Ÿป๐Ÿถ-๐Ÿฝ๐Ÿถ% ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ณ๐˜ฆ๐˜จ๐˜ข๐˜ช๐˜ฏ ๐˜ข๐˜ญ๐˜ญ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ๐˜ช๐˜ณ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ญ๐˜ฐ๐˜ด๐˜ต ๐˜ธ๐˜ช๐˜ต๐˜ฉ๐˜ช๐˜ฏ ๐˜ข ๐˜บ๐˜ฆ๐˜ข๐˜ณ.โฃโฃ

๐˜ž๐˜ช๐˜ต๐˜ฉ๐˜ช๐˜ฏ ๐Ÿธ ๐˜บ๐˜ฆ๐˜ข๐˜ณ๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ด๐˜ต๐˜ข๐˜ต๐˜ช๐˜ด๐˜ต๐˜ช๐˜ค ๐˜ต๐˜ถ๐˜ณ๐˜ฏ๐˜ด ๐˜ต๐˜ฐ ๐Ÿพ๐Ÿป%. โฃโฃ

๐˜ž๐˜ช๐˜ต๐˜ฉ๐˜ช๐˜ฏ ๐Ÿน ๐˜บ๐˜ฆ๐˜ข๐˜ณ๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ด๐˜ต๐˜ข๐˜ต๐˜ช๐˜ด๐˜ต๐˜ช๐˜ค ๐˜ต๐˜ถ๐˜ณ๐˜ฏ๐˜ด ๐˜ต๐˜ฐ ๐Ÿฟ๐Ÿป%.*โฃโฃ

Whatโ€™s scarier, is of those who regain the weight, one third to two thirds will increase to a weight higher than they originally started.*โฃโฃโฃ*๐˜š๐˜ต๐˜ข๐˜ต๐˜ด ๐˜ง๐˜ณ๐˜ฐ๐˜ฎ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ถ๐˜ฑ๐˜ฆ๐˜ณ ๐˜ด๐˜ฎ๐˜ข๐˜ณ๐˜ต ๐˜“๐˜ข๐˜บ๐˜ฏ๐˜ฆ ๐˜•๐˜ฐ๐˜ณ๐˜ต๐˜ฐ๐˜ฏ. ๐˜ โ€™๐˜ข๐˜ญ๐˜ญ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ง๐˜ฐ๐˜ญ๐˜ญ๐˜ฐ๐˜ธ ๐˜ฉ๐˜ช๐˜ฎโฃ

So once you get to your goal, what do you do to stay there? โฃ

๐‡๐ž๐ซ๐ž ๐š๐ซ๐ž ๐ฌ๐จ๐ฆ๐ž ๐จ๐Ÿ ๐ฆ๐ฒ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž ๐ญ๐ข๐ฉ๐ฌ: โฃ

  1. ๐˜Š๐˜ฐ๐˜ฏ๐˜ต๐˜ช๐˜ฏ๐˜ถ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ช๐˜ฎ๐˜ฑ๐˜ญ๐˜ฆ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฉ๐˜ข๐˜ฃ๐˜ช๐˜ต๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ฆ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ฐ๐˜ด๐˜ฆ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ง๐˜ช๐˜ณ๐˜ด๐˜ต ๐˜ฑ๐˜ญ๐˜ข๐˜ค๐˜ฆ. That means if you were tracking macros, initially you probably will still want to track at least for the short term. If you were consuming vegetables with every meal, keep doing so. If drinking water and walking help you tons, keep up the chugging and steps. โฃ
  2. โฃ๐˜Š๐˜ฐ๐˜ฏ๐˜ต๐˜ช๐˜ฏ๐˜ถ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ฎ๐˜ฐ๐˜ฏ๐˜ช๐˜ต๐˜ฐ๐˜ณ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต, ๐˜ฑ๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ฑ๐˜ช๐˜ค๐˜ด, ๐˜ฐ๐˜ณ ๐˜ฎ๐˜ฆ๐˜ข๐˜ด๐˜ถ๐˜ณ๐˜ฆ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต๐˜ด. Give yourself some data points to continue to track. Understand that maintenance is a range and it may mean you fluctuate up and down between 3-5 lbs, but if you start to notice more weight than youโ€™d like creeping back on, you can go back to the same strategies and habits you once used to lose the weight. โฃ
  3. ๐˜š๐˜ญ๐˜ฐ๐˜ธ๐˜ญ๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ต๐˜ณ๐˜ข๐˜ต๐˜ฆ๐˜จ๐˜ช๐˜ค๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ข๐˜ญ๐˜ญ๐˜ฐ๐˜ธ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ต๐˜ฐ ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ถ๐˜ฎ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ. Everyone will choose to do this in a different way but reality is your maintenance needs are probably a bit higher than your weight loss needs. You can choose to slowly reverse diet your calories up to maintenance, you can give yourself a few higher calorie days (๐˜ฎ๐˜ข๐˜ฏ๐˜บ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ฅ๐˜ฐ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ๐˜ฆ๐˜ฏ๐˜ฅ๐˜ด), or you can even give yourself a little wiggle room when it comes to tracking, and take some untracked days during the week. โฃ
  4. ๐˜Š๐˜ฐ๐˜ฏ๐˜ต๐˜ช๐˜ฏ๐˜ถ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ฑ๐˜ณ๐˜ช๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ช๐˜ป๐˜ฆ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ค๐˜ฉ๐˜ฐ๐˜ฐ๐˜ด๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฉ๐˜ข๐˜ฃ๐˜ช๐˜ต๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ฎ๐˜ข๐˜ฌ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ง๐˜ฆ๐˜ฆ๐˜ญ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฆ๐˜ด๐˜ต. This means things like consuming lots of plant based whole foods, limiting the processed stuff, drinking plenty of water, consuming enough protein etcโ€ฆ because healthy habits are healthy habits, regardless of if weโ€™re trying to lose weight or not. โฃ

โฃ๐“๐ก๐ž ๐›๐จ๐ญ๐ญ๐จ๐ฆ ๐ฅ๐ข๐ง๐ž, ๐ข๐ฌ ๐ญ๐ก๐ข๐ฌ: we want to be sure weโ€™re addressing all of the habits and strategies we’ve used to hopefully sustainably lose the weight and continue to implement them. From there, and with time, the more confidence you gain in your ability to maintain, the more we can begin to think about things like transitioning away from tracking, or eating more mindfully or intuitively. โฃ

Just remember, t๐ก๐ž ๐›๐ž๐ฌ๐ญ ๐๐ข๐ž๐ญ ๐š๐ง๐ ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ฅ๐จ๐ฌ๐ฌ ๐ฉ๐ฅ๐š๐ง ๐ข๐ฌ ๐ญ๐ก๐ž ๐จ๐ง๐ž ๐ญ๐ก๐š๐ญ ๐ฒ๐จ๐ฎ ๐œ๐š๐ง ๐›๐ž ๐œ๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐ž๐ง๐ญ ๐ฐ๐ข๐ญ๐ก.ย  If you choose the right path, maintaining your success should be a piece of cake (๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ ๐˜ฐ๐˜ค๐˜ค๐˜ข๐˜ด๐˜ช๐˜ฐ๐˜ฏ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ฆ๐˜ฏ๐˜ซ๐˜ฐ๐˜บ ๐˜ฐ๐˜ฏ๐˜ค๐˜ฆ ๐˜ช๐˜ฏ ๐˜ข ๐˜ธ๐˜ฉ๐˜ช๐˜ญ๐˜ฆ ๐˜ง๐˜ณ๐˜ฆ๐˜ฆ ๐˜ฐ๐˜ง ๐˜จ๐˜ถ๐˜ช๐˜ญ๐˜ต) โฃ

โฃGot questions on maintenance? How can I help? โฃ

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๐.๐’. if you ever need help transitioning into maintenance, I would love to help. Always a message away. โฃ