Tag Archives: IIFYM women

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
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Stop expecting perfection of yourself. โฃ
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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
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๐๐ž ๐‘๐ž๐š๐ฅ๐ข๐ฌ๐ญ๐ข๐œ. โฃ
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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
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Reality is, the chances of that happening consistently over time are slim to none. โฃ
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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
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Instead, I like to focus on making the transition a bit simpler. โฃ
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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
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Set yourself up for success instead of having unrealistic expectations and setting yourself up for failure. โฃ
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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
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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
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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.
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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

Cookie Dough Yogurt Bowl

Since cleaning up the quality of my food choices I had to say goodbye to a lot of the โ€œfunner food choicesโ€ Iโ€™d see other influencers share.

Things like light nโ€™ fit yogurt, sugar free pudding, skinny syrups etc, while they all taste great, werenโ€™t doing any favors to my health. But itโ€™s forced me to get creative and come up with improved macro friendly choices that will also fix my sweet tooth.

Enter cookie dough yogurt.

1 vanilla two good yogurt
ยผ tsp organic pure vanilla extract
10 grams of sunflower butter
10 grams of vanilla casein protein (I use a stevia sweetened brand with all approved ingredients)
ยฝ tbs. Trader Joeโ€™s unsweetened cacao chips

Mix all of your ingredients together & enjoy!

Macros โžก๏ธ 11 carbs ๐Ÿช 11 fat ๐Ÿฅœ22 protein ๐Ÿณ

No artificial sweeteners, no chemicals or artificial colors, no inflammatory oils. Instead itโ€™s packed with hormone friendly healthy fats, and protein to keep you full and satisfied and your blood sugar stable. ๐Ÿญ

I love using it as a dip for apple slices or strawberries.

Enjoy! ๐Ÿ“

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Back to School Snacks

Back to School Season is HERE and I know the aisles are full of all the best snacks, treats, and even Halloween candy already (๐˜ธ๐˜ข๐˜บ ๐˜ต๐˜ฐ๐˜ฐ ๐˜ด๐˜ฐ๐˜ฐ๐˜ฏ). โฃ
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One of the biggest downfalls I see amongst my clients is not their actual meals, but rather the snack choices theyโ€™re making throughout the day. โฃ
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That being said, I wanted to come up with a list of some healthy back to school, work or even work from home snacks to look out for. โฃ
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Try your best to be sure youโ€™re balancing your snacks with a carbohydrate source, protein, and/or healthy fat. Carb heavy snacks alone will simply spike up your blood sugar and leave you reaching for more sugar shortly after. โฃ
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Also, if youโ€™re someone who struggles with portion control or find yourself munching from the bag, try to pre-portion out your servings as soon as you bring the box home so youโ€™re less likely to overdo it. โฃ
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Take a pick from the protein list, healthy fat list, and carbohydrate list and you have yourself a healthy balanced snack. โฃ
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You can download a PDF with some of my favorites here.
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Here are some Mix & Match Examples: โฃ

  • Rice Thins with Hummus & Veggies
  • Cottage Cheese with Siete Cinnamon Churro Chips & Fruit
  • Apple Slices with Natural Peanut Butter & Cinnamon
  • Rice Thins with Cottage Cheese & Cherry Tomatoes
  • Snackable Veggies with Hummus and/or Avocado
  • Greek Yogurt with Flaxseed & Fruit
  • Adult Lunchable: Simple Mill’s Crackers, Chomps Stick, & Organic Cheddar
  • Cookie Dough Greek Yogurt with Apple Dippers (Recipe coming soon)
  • Cinnamon Roasted Apples with Greek Yogurt, Cinnamon & Sliced Almonds

Also, I know it can be tricky to know what to look for on ingredient labels. My general rule of thumb is the fewer the ingredients, and the more recognizable the better. โฃ
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Ideally try to steer clear of options with added sugars, inflammatory oils (๐˜ด๐˜ฐ๐˜บ๐˜ฃ๐˜ฆ๐˜ข๐˜ฏ, ๐˜ค๐˜ฐ๐˜ณ๐˜ฏ, ๐˜ค๐˜ข๐˜ฏ๐˜ฐ๐˜ญ๐˜ข, ๐˜ด๐˜ถ๐˜ฏ๐˜ง๐˜ญ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ, ๐˜ด๐˜ข๐˜ง๐˜ง๐˜ญ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ, & ๐˜ฑ๐˜ฆ๐˜ข๐˜ฏ๐˜ถ๐˜ต ๐˜ฐ๐˜ช๐˜ญ๐˜ด), and processed soy. โฃ
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Whatโ€™s your go-to snack?! โฃ

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Cold Brew Coffee Overnight Oats

๐‚๐จ๐ฅ๐ ๐๐ซ๐ž๐ฐ ๐‚๐จ๐Ÿ๐Ÿ๐ž๐ž ๐Ž๐ฏ๐ž๐ซ๐ง๐ข๐ ๐ก๐ญ ๐Ž๐š๐ญ๐ฌ โฃ
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๐˜ž๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ข๐˜ณ๐˜ฆ ๐˜ฎ๐˜บ ๐˜ค๐˜ฐ๐˜ง๐˜ง๐˜ฆ๐˜ฆ ๐˜ข๐˜ฅ๐˜ฅ๐˜ช๐˜ค๐˜ต๐˜ด ๐˜ข๐˜ต?! ๐Ÿ™‹โ€โ™€๏ธโฃ
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I am a little bit of a coffee addict so as you can imagine these oats were a must try for me. Theyโ€™re so good and you can customize the portions and amounts based on your goals. โฃ
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Theyโ€™re great to prep ahead for a few days at a time or simply the night before a busy morning so you can grab and go with a healthy breakfast in the morning. Perfect for back to school right?! โฃ
๐ˆ๐ง๐ ๐ซ๐ž๐๐ข๐ž๐ง๐ญ๐ฌ: โฃ
20 grams of gluten free oats (๐˜ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ ๐˜›๐˜ณ๐˜ข๐˜ฅ๐˜ฆ๐˜ณ ๐˜‘๐˜ฐ๐˜ฆโ€™๐˜ด ๐˜ฐ๐˜ข๐˜ต๐˜ด) โฃ
1 scoop coffee protein of choice (๐˜ ๐˜ถ๐˜ด๐˜ฆ๐˜ฅ ๐˜ค๐˜ข๐˜ง๐˜ฆ ๐˜ญ๐˜ข๐˜ต๐˜ต๐˜ฆ ๐˜ด๐˜ฉ๐˜ข๐˜ฌ๐˜ฆ๐˜ฐ๐˜ญ๐˜ฐ๐˜จ๐˜บ ๐˜ฃ๐˜ถ๐˜ต ๐˜ข๐˜ฏ๐˜บ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ด ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ ๐˜ข๐˜ญ๐˜ธ๐˜ข๐˜บ๐˜ด ๐˜ด๐˜ถ๐˜ฃ ๐˜ง๐˜ฐ๐˜ณ ๐˜ท๐˜ข๐˜ฏ๐˜ช๐˜ญ๐˜ญ๐˜ข ๐˜ฐ๐˜ณ ๐˜ค๐˜ฉ๐˜ฐ๐˜ค๐˜ฐ๐˜ญ๐˜ข๐˜ต๐˜ฆ – ๐˜ต๐˜ณ๐˜บ ๐˜ต๐˜ฐ ๐˜ญ๐˜ฐ๐˜ฐ๐˜ฌ ๐˜ง๐˜ฐ๐˜ณ ๐˜ข ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ ๐˜ง๐˜ณ๐˜ฆ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ด๐˜ฐ๐˜บ, ๐˜ข๐˜ณ๐˜ต๐˜ช๐˜ง๐˜ช๐˜ค๐˜ช๐˜ข๐˜ญ ๐˜ด๐˜ธ๐˜ฆ๐˜ฆ๐˜ต๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜ด (๐˜ด๐˜ถ๐˜ค๐˜ณ๐˜ข๐˜ญ๐˜ฐ๐˜ด๐˜ฆ, ๐˜ข๐˜ค๐˜ฆ๐˜ด๐˜ถ๐˜ญ๐˜ง๐˜ข๐˜ฎ๐˜ฆ ๐˜ฑ๐˜ฐ๐˜ต๐˜ข๐˜ด๐˜ด๐˜ช๐˜ถ๐˜ฎ, ๐˜ข๐˜ด๐˜ฑ๐˜ข๐˜ณ๐˜ต๐˜ข๐˜ฎ๐˜ฆ), ๐˜ท๐˜ฆ๐˜จ๐˜ฆ๐˜ต๐˜ข๐˜ฃ๐˜ญ๐˜ฆ ๐˜ฐ๐˜ช๐˜ญ๐˜ด, & ๐˜ฅ๐˜ฆ๐˜น๐˜ต๐˜ณ๐˜ช๐˜ฏ๐˜ด. โฃ
5 grams chia seeds โฃ
ยผ cup cold brew coffee โฃ
ยฝ cup unsweetened almond/coconut/cashew milk (๐˜ธ๐˜ฉ๐˜ข๐˜ต๐˜ฆ๐˜ท๐˜ฆ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ) โฃ
Sprinkle of cinnamon and drop of pure vanilla extract โฃ
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๐ƒ๐ข๐ซ๐ž๐œ๐ญ๐ข๐จ๐ง๐ฌ: โฃ
Mix together all of your ingredients well and refrigerate them at least overnight. โฃ
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I topped it with Lilyโ€™s chocolate chips and a sprinkle of oats in the morning and they were amazing! โฃ
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โฃ๐˜ˆ๐˜ฏ๐˜บ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฆ๐˜ญ๐˜ด๐˜ฆ ๐˜ข ๐˜ค๐˜ฐ๐˜ง๐˜ง๐˜ฆ๐˜ฆ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ๐˜ณ? โฃ

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Protein Mini Muffins

Protein Mini Muffins ๐Ÿซ

Yโ€™all have been asking for this recipe! Theyโ€™re the easiest thing youโ€™ll make and are so good for a quick easy protein option. They also make the perfect protein fluff topper!

Hereโ€™s what youโ€™ll need:
35 grams Whey-Based Chocolate Protein
29 grams Vanilla-Based Casein Protein
5 grams Black Cocoa Powder
2 servings (92 grams) Liquid Egg Whites
240 Grams (1 cup) Pumpkin Puree
1/2 tsp baking powder

Mix together all of your ingredients, slowly adding water until you get a thinner batter consistency. Scoop into a mini muffin tin and bake at 350 degrees for 15-20 minutes.

The above recipe will make 24 mini muffins. If youโ€™re using the same protein as me, each mini muffin contains 15 calories with 1.6 grams of carbs, and 2.2 grams of protein.

Whatโ€™s your favorite muffin flavor?!

P.S. If you donโ€™t have a mini muffin pan, you can use a regular muffin tin, just keep in mind the cooking time will likely change.

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