Tag Archives: macro counting

If you’re struggling, this may be what you need…

Tell me if this sounds familiar… ⁣⁣
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𝘠𝘰𝘶 𝘬𝘯𝘰𝘸 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶’𝘳𝘦 𝘥𝘰𝘪𝘯𝘨 𝘪𝘴𝘯’𝘵 𝘨𝘳𝘦𝘢𝘵 𝘧𝘰𝘳 𝘺𝘰𝘶. ⁣⁣
𝘠𝘰𝘶 𝘬𝘯𝘰𝘸 𝘺𝘰𝘶𝘳 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘤𝘩𝘰𝘪𝘤𝘦𝘴 𝘩𝘢𝘷𝘦𝘯’𝘵 𝘣𝘦𝘦𝘯 𝘵𝘩𝘦 𝘣𝘦𝘴𝘵. ⁣⁣
𝘠𝘰𝘶 𝘬𝘯𝘰𝘸 𝘺𝘰𝘶’𝘳𝘦 𝘧𝘦𝘦𝘭𝘪𝘯𝘨 𝘩𝘰𝘳𝘳𝘪𝘣𝘭𝘦 𝘢𝘣𝘰𝘶𝘵 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘰𝘧 𝘪𝘵. ⁣⁣
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But you can’t seem to stop. ⁣⁣
You feel stuck. ⁣⁣
You’re avoiding the scale, your energy is low, and you know you need a change. ⁣⁣
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What is one of the best things you can do? ⁣⁣
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𝐒𝐭𝐞𝐩 𝐨𝐧 𝐭𝐡𝐞 𝐒𝐂𝐀𝐋𝐄. ⁣⁣
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Hear me out, I used to be terrified of the scale too, but in fact, weighing myself daily, has actually been a huge key to making & sustaining progress on my journey. ⁣⁣
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In fact, one true sign my nutrition & mindset is not in the right place is when I find myself avoiding the scale. ⁣⁣
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When you avoid that number, not only do you build up anxiety about stepping on it, but in contrast, stepping on the scale can be a huge reality check to get back at it. ⁣⁣
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One of the common trends among people who weigh in consistently is that they tend to maintain a healthier body weight. ⁣⁣
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𝘞𝘩𝘺? By weighing in daily you are given immediate accountability to whether you are treating your body in the best way possible. ⁣⁣
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Versus avoiding the reality of the actions you’re taking on a consistent basis. ⁣⁣
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Beyond that, the more you consistently weigh yourself, the less anxiety you’ll build up over that habit and the more you’ll understand normal day to day fluctuations, instead of having an emotional reaction leading to crazy actions based on that number. ⁣⁣
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So here is your friendly nudge to rip off the band aid, step on the scale, and get to feeling your best self, whatever that looks like for you. ⁣⁣
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And P.S. that doesn’t have to be tied to a specific number 𝘣𝘶𝘵 that initial number should be a pretty good indication of whether you are moving closer to or further away from your goals. ⁣⁣
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𝘕𝘦𝘦𝘥 𝘴𝘰𝘮𝘦 𝘴𝘶𝘱𝘱𝘰𝘳𝘵? 𝘈𝘭𝘸𝘢𝘺𝘴 𝘩𝘦𝘳𝘦 𝘵𝘰 𝘤𝘩𝘢𝘵. ⁣⁣😘

P.S. Over on my Instagram I shared some examples of weight fluctuations and why weighing in more frequently can be beneficial. Check that out here.   IMG_6797

The Secret to Success…

 𝐈’𝐦 𝐧𝐨𝐭 𝐬𝐮𝐫𝐞 𝐰𝐡𝐨 𝐧𝐞𝐞𝐝𝐬 𝐭𝐨 𝐡𝐞𝐚𝐫 𝐭𝐡𝐢𝐬 𝐛𝐮𝐭 𝐠𝐨𝐢𝐧𝐠 𝐏𝐚𝐥𝐞𝐨, 𝐊𝐞𝐭𝐨, (𝐈𝐍𝐒𝐄𝐑𝐓 𝐅𝐀𝐃 𝐃𝐈𝐄𝐓 𝐇𝐄𝐑𝐄), 𝐢𝐬 𝐧𝐨𝐭 𝐠𝐨𝐢𝐧𝐠 𝐭𝐨 𝐡𝐞𝐥𝐩 𝐲𝐨𝐮 𝐭𝐚𝐤𝐞 𝐛𝐚𝐜𝐤 𝐜𝐨𝐧𝐭𝐫𝐨𝐥 𝐨𝐟 𝐲𝐨𝐮𝐫 𝐟𝐨𝐨𝐝. ⁣

6 years ago to the date I put up a post about how I had been struggling a bit and resorted back to some old ways. ⁣

I decided to go paleo with the hopes of losing some extra weight and taking back ‘𝘤𝘰𝘯𝘵𝘳𝘰𝘭’ of my eating. ⁣

It ended with a failure on day one and a spoonful of peanut butter. I shared this because I wanted to be transparent and open about the fact that I still had struggles too. ⁣

What I wish I had learned sooner was that by putting foods off limits I wasn’t taking back any control. 𝘐𝘯 𝘧𝘢𝘤𝘵, 𝘐 𝘸𝘢𝘴 𝘭𝘦𝘵𝘵𝘪𝘯𝘨 𝘵𝘩𝘰𝘴𝘦 𝘧𝘰𝘰𝘥𝘴 𝘤𝘰𝘯𝘵𝘳𝘰𝘭 𝘮𝘦. ⁣

I was taking away trust and belief in myself, and expecting my crazy food rules to somehow stick this one time for good. ⁣

Eventually what I learned worked best for me (𝘢𝘯𝘥 𝘪𝘵’𝘴 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘵 𝘧𝘰𝘳 𝘦𝘷𝘦𝘳𝘺𝘰𝘯𝘦) was actually allowing myself to have all the things. ⁣

𝐍𝐨 𝐟𝐨𝐨𝐝𝐬 𝐨𝐟𝐟 𝐥𝐢𝐦𝐢𝐭𝐬. ⁣

𝘚𝘰 𝘩𝘰𝘸 𝘥𝘪𝘥 𝘐 𝘢𝘷𝘰𝘪𝘥 𝘦𝘢𝘵𝘪𝘯𝘨 𝟺 𝘣𝘢𝘨𝘴 𝘰𝘧 𝘔&𝘔’𝘴 𝘪𝘯 𝘰𝘯𝘦 𝘴𝘪𝘵𝘵𝘪𝘯𝘨 𝘢𝘯𝘥 𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 𝘳𝘦𝘢𝘤𝘩𝘪𝘯𝘨 𝘮𝘺 𝘨𝘰𝘢𝘭𝘴? ⁣

I focused on creating (𝘢𝘯𝘥 𝘦𝘴𝘴𝘦𝘯𝘵𝘪𝘢𝘭𝘭𝘺 𝘤𝘰𝘯𝘵𝘳𝘰𝘭𝘭𝘪𝘯𝘨) an environment that would set me up for success. ⁣

This meant filling my house with easy, filling, convenient & healthy options that I actually enjoyed. ⁣

Some foods I had to get out of the house temporarily. They weren’t off limits and if I wanted them I certainly could have them in moderation, but I would have to go out and buy a single serving or enjoy them out and about. ⁣

Other foods, I slowly started to incorporate daily in a controlled amount. Once they were no longer ‘off limits’ and I was enjoying them every day, I found I actually didn’t crave them quite as much as I thought, and slowly started to gain more control around those once deemed ‘𝘣𝘢𝘥’ foods. ⁣

Set your environment up for success. ⁣

Be realistic about your habits and behaviors around certain foods and understand that they may take some time to change. ⁣

Be patient with yourself in the process. ⁣

I promise, if you focus on those three things and stop looking for the magical diet or quick fix that is finally going to stick, you will see success with time. ⁣

Focus on taking 𝐀𝐂𝐓𝐈𝐎𝐍. ⁣

𝘚𝘩𝘢𝘳𝘦 𝘵𝘩𝘪𝘴 𝘪𝘧 𝘪𝘵 𝘴𝘱𝘰𝘬𝘦 𝘵𝘰 𝘺𝘰𝘶 𝘴𝘰 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘩𝘦𝘭𝘱 𝘴𝘰𝘮𝘦𝘰𝘯𝘦 𝘦𝘭𝘴𝘦 𝘵𝘰𝘥𝘢𝘺. ⁣

Now let’s take that action. What is one way you can change your 𝐄𝐍𝐕𝐈𝐑𝐎𝐍𝐌𝐄𝐍𝐓 to better set yourself up for success? ⁣

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4 Ingredient Peanut Butter Lava Mug Cake

This is the simplest recipe ever and is the perfect sweet tooth fix!!

So simple, mix together 1 scoop vegan chocolate protein, 46 grams of liquid egg whites, 1/2 tsp baking powder, and enough water to get you to batter consistency.

Pour half of your batter in a mug sprayed with coconut oil, drop in 10 grams of nut butter (you can use any you like) then top with the rest of your batter.

Microwave on high 90 seconds & enjoy 🍫 SAVE for later & tag me if you try! I used Shakeology as my protein and I love it because it gives you so much more than just a protein boost. You can learn more about it’s benefits here!

Do you have a sweet tooth or a salty tooth?

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Make Nutrition Convenient

𝐒𝐭𝐨𝐩 𝐨𝐯𝐞𝐫𝐭𝐡𝐢𝐧𝐤𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧. ⁣
Stop expecting perfection of yourself. ⁣
𝘖𝘯𝘦 𝘰𝘧 𝘵𝘩𝘦 𝘣𝘪𝘨𝘨𝘦𝘴𝘵 𝘬𝘦𝘺𝘴 𝘵𝘰 𝘴𝘦𝘦𝘪𝘯𝘨 𝘵𝘩𝘦 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘺𝘰𝘶’𝘥 𝘭𝘪𝘬𝘦: ⁣
𝐁𝐞 𝐑𝐞𝐚𝐥𝐢𝐬𝐭𝐢𝐜. ⁣
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 ‘clean’ dinner for every night of the week. ⁣
Reality is, the chances of that happening consistently over time are slim to none. ⁣
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. ⁣
Instead, I like to focus on making the transition a bit simpler. ⁣
Think about convenient healthier options that you can grab and go in a pinch. Stock your freezer with healthy options you’ll actually enjoy and take 2 minutes to prep. ⁣
Set yourself up for success instead of having unrealistic expectations and setting yourself up for failure. ⁣
Because let’s be real, if you have to choose between pizza and chicken and broccoli, you’ll probably choose the pizza every time. ⁣
𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐚 𝐜𝐨𝐮𝐩𝐥𝐞 𝐨𝐟 𝐦𝐲 𝐭𝐢𝐩𝐬: ⁣
🌮Come 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) ⁣
🍱Spend some time in the freezer aisle of your grocery store and pick up some new healthy options to try. ⁣
🥪Think 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. ⁣
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.
𝘞𝘩𝘢𝘵’𝘴 𝘺𝘰𝘶𝘳 𝘨𝘰-𝘵𝘰 𝘦𝘢𝘴𝘺 𝘥𝘪𝘯𝘯𝘦𝘳 𝘮𝘦𝘢𝘭?
Copy of Copy of CONSISTENCY

Low FODMAP Butternut Chicken “Chili”

This wasn’t your traditional chili and reminded me more of a stew but it is low FODMAP friendly which essentially means perfect for a sensitive stomach!

I got the recipe from Katie Crokus here: https://www.instagram.com/p/CH0ypNrAsHx/
But made some changes to amounts and ingredients.
Here’s how I made it…
In a large pot on the stove sprayed with cooking spray, saute over medium heat:
200g celery⠀
450g cubed butternut squash (I used fresh but bought a prechopped)⠀
300g diced bell peppers
Salt and 1 tsp turmeric
1 cup low sodium organic chicken broth
Once the veggies begin to soften, stir in 8.5 oz shredded rotisserie chicken, another 1 cup of chicken broth, and a sprinkle of Italian seasoning blend.
Stir in a 14.5 oz can of petite diced tomatoes.
Simmer until squash is soft, about 30 min.⠀
Remove heat and stir in:⠀
4 cups fresh baby spinach⠀
4 tbs. whipped cream cheese
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After doing this I let it sit on low another 30 minutes or so! It made about 4 servings and was delicious!!
Who else craves comfort foods this time of year?!
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