Hide these little gems from your husband & kids because it's a sad day when they are gone⠀⠀⠀⠀⠀⠀⠀⠀⠀
10 oz dark chocolate⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 tbsp coconut oil⠀⠀⠀⠀⠀⠀⠀⠀⠀
3/4 cup full-fat (canned) coconut milk⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 tsp vanilla extract⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/4 cup hazelnuts (finely ground) & 1/4 cup cacao powder (for coating)⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Finely chop the chocolate into small shards. Place the chocolate into a medium mixing bowl & add the coconut oil⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. In a small saucepan, heat the coconut milk until it begins to simmer. Do not let the coconut milk boil⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Immediately pour the coconut milk over the chocolate & coconut oil. Cover the bowl and let the mixture sit for 2-3 minutes⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Remove the lid & gently stir the mixture with a spatula until the content are combined and smooth. Add the vanilla & stir.⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Place the mixture in the refrigerator until the mixture is solid, about 3-4 hours⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. While the mixture is chilling, place the cacao powder in a small bowl & the finely ground hazelnuts in another small bowl⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. When the mixture is firm, use a melon baller to scoop out small balls, then quickly roll each ball in your hand until smooth⠀⠀⠀⠀⠀⠀⠀⠀⠀
8. Roll each ball gently in the cacao powder or finely ground hazelnuts & lightly shake off the excess. Place each ball on a serving dish lined with parchment paper⠀⠀⠀⠀⠀⠀⠀⠀⠀
9. If you’re not serving the truffles immediately, hold off on coating the truffle until just before serving. Store in an airtight container in the refrigerator for up to 5 days, or in the freezer for about 3-months⠀⠀⠀⠀⠀⠀⠀⠀⠀
(recipe cred: coconutsandkettlebells.com)⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ever been stuck wondering what to grab as a snack before your evening workout? Or have you ever been stressed out choosing the right protein bar?
I'm here to tell you that healthy eating and fueling you body properly doesn't have to be complicated.
Finding ways to fuel your body with real food can be quick and easy.
And you shouldn't be overwhelmed by revamping your food + lifestyle habits overnight.
Focus on making changes 1 round at a time.
If you're looking for some sample healthy snack ideas, here's 3 of my favorite go-to snacks to grab before or after my workouts 😉
1️⃣ A nut based bar like KIND Protein bars. I don't usually buy protein bars, but I'm a sucker for KIND bars! They have 12g of protein and 11g of healthy fats to fuel you through your workout, or keep you satisfied in the afternoon until dinner time.
2️⃣ Fruit & Nut Butter: Grabbing an apple or banana, and spreading it with some almond or peanut butter is a great way to get in some quality carbohydrates to hold you through a workout
3️⃣ Greek Yogurt with Granola: This snack has a great blend of protein and carbohydrates to keep you fuel and fuel you for a few hours between means. Add in a few nuts to incorporate some heart healthy fats!
Have you ever had trouble choosing in a healthy snack, DM me and let me know! What's your favorite snack at the moment? Drop it in the comments below. 👇
Shoulders Intervals ✅ Been a rough week with pulling a calf muscle and my heart giving me some issues so I’m focusing on how my body is responding to the weights I use, and doing cardio on my days off from weights. I failed to give my body time to adjust and tried doing two programs at once. SMDH. Still smiling through it. I’m not letting anything stop me.
At my heaviest I was almost 200lbs, yes I said that I was 10lbs away from 200 and this was all pre baby. .
Though I smiled I was miserable, I yo yo dieted or would binge there was no in between, no balance. .
One day I woke up and made the changes it just clicked and I lost 60lbs doing the insanity workouts and following the meal plan. I was strong and found something that made me feel good.
But you know what happened I let someone take that away from me and tell me I had to be below a certain weight for them to stay with me, I let that take control of my life ... among other words that were said to me consistently.
I whitered away, I was a bobble head of you will . It took finding support, finding love for myself because someone loved me so much, and finding that unconditional love for my own child that changed this
I have found what may be my bodies comfortable weight, sure I’d like it to be a little less but I’m so much stronger than I have ever been. Sometimes I backslide, sometimes I relapse but they are becoming less intense, and more spuratic
A set back is just that and nothing more it is not the end nor does it define my path it just needs time to refocus and readjust! .
#motivation 💪 #wakeupandworkout#getobsessed#findyourconfidence#fitmom#fitmama#fitmomlife#findyourwhy#recoveryisworthit#relapsehappens#edwarriors#edsurvivor#fuelyourbodyright#throwbackthursday#throback#rememberwhyyoustarted#rememberwhereyoustarted
Tip for Thursday 💥
When we cook meet during the week on wed or Thur we always cook extra to prep meals for the rest of the week.
I only like to leave food in the fridge 3 at most 4 days so this way we stand by that.
How long do you mall typically leave food in fridge before it’s “bad”?
My alarm went off at 5 AM and I was so confused! I was never a morning person and convinced myself I could not workout that early.
However, now that Spencer is back to work, I need to get my sweat in before the 👶 wakes up as she is constantly on the move 😂
It definitely doesn’t seem right to get up this early when I still have a few weeks left of summer break. But you don’t magically find time to exercise you MAKE it.
You only have to be 1% better than yesterday because EVERY day that percentage adds up ❤️
NEW PODCAST episode is live for the #schoolofsuccesspodcast featuring my friend Dustin AKA @macroscoach
If you ever wondered how to get started with macro tracking and WHY it’s such a valuable tool, then this podcast is for you.
The thing we Dustin and I both agreed upon is that AWARENESS precedes change.🔥
I can’t tell you the countless time I’ve had a client come to me, SO frustrated, and say:
“I’m eating really healthy, working out frequently, but NOT seeing results!”
My first question is always:
“Do you know how many calories you are eating every day?”
Listen, calories DO matter if you want to perform better, burn fat, and achieve your fitness goals.
The first step to making any change with your nutrition begins with being AWARE of how many calories you are intaking daily.
Is macro tracking the PERFECT nutrition program for everyone?
There isn’t ONE singular nutrition protocol that’s perfect for everyone.🙌🙌
Macro tracking is an extremely valuable tool for giving yourself the freedom to eat the foods you love in moderation.💯
Click the link in my bio for the full podcast! 👊💪❤️
What are your thoughts on macro tracking? 👇🏼👇🏼
It is amazing the significance of inflammation caused by foods. Each of these pics taken while on a very clean diet with lots of exercise, the difference between the 2? One I was eating foods that I didn’t know caused inflammation, I was having crazy pain in my knee and was always bloated and the other pic represents today, inflammation free, eating clean but staying away from trigger foods. If you ever question the saying Abs are made in the kitchen, here is your proof, take time to focus on the foods going in bc the magic truly happens when your body is fueled right 💪🏼 #inflammationfree#nutrition#absmadeinthekitchen#cleaneatz#fuelyourbodyright#helloabs#myfitlife
Just your typical ice cream picture because I’m #obsessed as you know, and this was WELL deserved 🤤
It was my first time ever at the Penn State Creamery and Steve decided for us to stop last minute on our way home.
So. Good. 🍦💕
It’s hawt outside and here in Calgary the air is yellow and thick with the smoke of the BC wildfires. Mid-afternoon finds me flagging (is it straight up lack of oxygen!?!?) I wanna reach for caffeine but know that coffee will spike my blood sugar, deplete magnesium, my relaxation mineral and leave me wide awake staring at the wall at 3am tonight!
Today’s act of self-love is a nurturing mug of Golden Mylk made with gut healing collagen, blood sugar balancing coconut milk and fibre and mineral rich coconut manna.
The Turmeric spice found in this Golden Mylk blend has anti-cancerous, anti-inflammatory and antioxidant properties which means that it helps you to prevent cancer, supports your body to neutralize the free radicals in say air pollution (🔥🔥BC) and chemicals to protect the integrity of every cell in your body and prevent premature aging and helps to reduce overall inflammation which may manifest in symptoms as diverse as aching joints or a sensitive digestion.
Man that was a long sentence.... but you get it! Turmeric is the bomb!!!
For me as a Certified Holistic Nutrition Consultant, self-love starts with nutrition. Not denial, dieting or restriction, but making easy and delicious changes that bring an abundance of delicious nutrient dense ingredients into the life of us vibrant midlife women!
What’s one way you loved yourself today? #midlifehealth#midlifewomen#midlifehealth#perimenopause#midlifehacks#selfloveisthebestlove#selfcare#nutritionisselfcare#nutritioncoaching#fuelyourbodyright#empoweredhealth#empoweredmidlifewomen#ditchthecaffeine
You have stresses in life. Good days and bad days. Maybe it's work stress, family stress or something else that’s bothering you. Unfortunately stress and weight gain go hand in hand.
You can combat your stress with these 6 tips:
1. Drop and give me 10
That's right, "Moving your muscles is an instant stress reliever. It fools your body into thinking you're escaping the source of your stress.
2. Go slowly at meals.
You tend to scarf down food when you're stressed. Slow down, savor each bite, watch your portions so you can shift the distribution of fat away from your belly.
3. Stop strict dieting and give into craving, a little. When your brain is deprived of sugar—its main fuel—your willpower doesn't stand a chance. Stress drives you toward something sweet or salty or both. Indulge a tiny bit and stop.
4. Curtail caffeine
Next time you're under duress, choose decaf. When you combine stress with caffeine, it raises cortisol levels.
5. Power up breakfast.
Deficiencies in B vitamins, vitamin C, calcium, and magnesium are stressful to your body. Eat a breakfast that has these nutrients.
6. Sleep it off.
The most effective stress-reduction strategy of all: Get enough shut-eye. It's recommended 7 to 9 hours.
Less than 10 years ago I was diagnosed with hypothyroidism. I was in highschool and it was scary. .
Doctors and tests. Medication and blood work. I knew something was off with my body but my doctor said ‘you’re probably just growing but let’s do blood work just to check’
Turns out my thyroid levels were VERY low and it was throwing off my entire body. Always hungry. Always tired. Always cold. Lethargic. Always feeling off. Granted I was a busy high school student but I knew my body. 🤷🏼♀️
Fast forward to today: and I FINALLY feel like I’m getting ahold of it all. It’s such a quiet health issue and not a lot is known about it. .
I started doing my own research and finding specialists because while my thyroid levels have been normal, I haven’t always felt normal. .
During the last year I have fallen asleep right after meals, still losing energy mid day after not doing a whole lot and struggling with stomach aches and constipation. .
I started to research food, had a food allergy test and reading tons and tons of articles/ websites from thyroid doctors. 📚📝
I’ve learned that food and your lifestyle can actively affect your thyroid and bring out symptoms even though your medication could be correct. .
I have finally learned what it means to fuel your body. Fruits, veggies, whole grains and Whole Foods. Not the fried foods, and easy junk to eat. 🥗🥙🌽🥑🍍
I probably wouldn’t have even known there was more I could do if I never started on my health and fitness journey. 💪🏻
I realize most people don’t even know I have a thyroid issue or that it’s such a big thing in this world. It actually affects your entire body and gut health and is so important to get checked and make sure everything is working normal.💉
I recently switched to #armourthyroid medication because it is all natural and I’ve been dealing with all of my symptoms over again trying to get it regulated. Don’t hold off on doctors because you’re feeling off and think it will pass. You deserve to live and feel your best. I may never have figured it out with still more knowledge to come, if I hadn’t started my own health and fitness journey—> feeling and looking my best to date! 💋💕😍
I dream of rows and rows of raised beds, fruit bearing trees, all of it. I romanticize about having a little plot where I grow almost everything we eat. .
Reality? I forget to water things and they shrivel up. My only surviving plants? A succulent outside that I NEVER water and honestly sometimes forget that I have, and this basil plant I bought 4 hours ago. Good luck plant. You’re going against a non-green thumb.
Do you have a green thumb?
If you know me well, you may have heard me joke that I felt like I was turning into Emily Dickinson. You know... not for my famous poems 🤣, but because social anxiety was causing me to become more and more reclusive. Driving 30 minutes out of the way today to meet my husband for lunch in a bustling area would have been a “thanks, but no thanks” thing a couple years ago. I was living in a box that kept feeling tighter and tighter, and I’m thankful I’ve been able to blow the lid right off of that. Also thankful because I had the most handsome company in these three today at Jason’s Deli, so there’s that. 😍🤩
You don’t need to starve yourself if you are trying to lose weight! In fact, quite the opposite. Pick foods that provide you with a lot of VOLUME to fill your stomach up but not a lot of carbohydrates. The picture above shows four options for pasta. While the volume is drastically different, the amounts all equal 15 grams of carbs. You will get 9-13 TIMES the amount of volume using veggies as a pasta replacement for the same grams of carbs! So plan your meals with foods that will fill you up. If you haven’t tried zucchini noodles or spaghetti squash as a pasta substitute, you should! #wroughtironnutrition#macros#fuelyourbodyright#nutrition#veggiepasta#eatgoodfeelgood
I’m a bit of a hot mess today 🤣 But in a total spastic, happy way! Brad had an impromptu business trip come up this week so it has been a mother-son couple of days! 💪🏻 I kind of love these days. Envision lots of ridiculous dancing to bad 90’s pop, funny faces (cue the giggles), and tons of snacks! .
And most importantly for this mom’s sanity, my workout is done ✅ and my green smoothie is drunk ✅ . I am feeling so strong and energized from this new workout program. I’m kind of loving it, like, a lot!
Going off track ALWAYS started with something small...
I’ve struggled with sticking to “diets” or workout programs before. I would start out super motivated and excited, but then a week later I’d slowly start falling off the workout wagon 🤦🏼♀️
Is it just me? Or does anyone else have this problem???
I couldn’t for the life of me figure out why I struggled sticking to a health program. FINALLY I realized that I was going about it all wrong. My reasons for getting healthy became more about “perfection” in the eyes of others rather than LIVING MY LIFE and truly FEELING good about myself. .
THIS wasn’t who God created me to be! So what was I doing?? I put my big girl pants on and started changing my mindset. And once I did that I started conquering the battlefield in my mind ( BTW highly recommend Battlefield of the Mind by Joyce Meyer. This book is 🔥)
So... what changed?? How did I manage to finally stick to a health program without quitting?
💚 Mindset SHIFT. I stopped allowing the negative thoughts, telling me I couldn’t do it, control me. 💚 Accountability. If it weren’t for my people I’d probably still be on the struggle bus. 💚 Consistency. I created a routine and STUCK TO IT. This was probably the hardest thing, but once you find you’re groove it becomes so much easier. Plus it helps to have a clear goal to reach for. 💚 Easy plan to follow. I didn’t have to figure it out on my own! Everything was laid out for me based on my goals - nutrition (exactly how much I needed to eat and what to eat based on my target weight) & fitness (new and different workouts planned for each day).
The most amazing part??
I’m seeing results!! 30 mins to 1 hour a day dedicated to working on ME is all it takes. STILL LIVING the life I want while pursuing my fitness goals! .
Feel like this is what’s missing in accomplishing your goals? Drop an emoji or like this post and I’ll send you the details!
I absolutely love my fruits and veggies! 🥝 😍
Filled with essential micronutrients to keep you healthy and give you lots of energy!
Excited to use these kiwis in my smoothies and toppings for my porridge and oats! Besides being delicious, they add such a vibrant colour 😍 #eattherainbow 🌈
Wszyscy, którzy obserwują mnie tutaj czy My daily routine na Facebooku od dłuższego czasu, wiedzą, że zawsze staram się być jak najbardziej wiarygodna w tym co Wam pokazuję. Bardzo pilnuję tego, żeby mój profil nie był tablicą reklamową i dzielę się z Wami tylko tym, co naprawdę uważam za dobre i sensowne. Od jakiegoś czasu korzystam z cateringu dietetycznego, czemu zawsze byłam przeciwna, bo uważałam, że gdy sami przygotowujemy sobie posiłki, mamy większą pewność, co do jakości produktów, które spożywamy i kaloryczności posiłków. Testowałam już różne diety pudełkowe i zazwyczaj po krótkim czasie wracałam do samodzielnego gotowania. Tym razem jednak jest inaczej. Mija już trzeci tydzień odkąd jem posiłki przygotowywane przez @easychefcatering (specjalnie czekałam tyle czasu z napisaniem postu, żeby móc faktycznie ocenić jakość tej diety) i przyznam szczerze, że na tę chwilę nie wyobrażam sobie biec do sklepu po zakupy aby ugotować obiad. To, co tym razem przekonało mnie do skorzystania z gotowej diety to przede wszystkim możliwość rozłożenia makroskładników według własnego upodobania i to, że produkty są ekologiczne i naprawdę wysokiej jakości.
Codziennie jest coś innego, przez te 3 tygodnie ani razu nie dostałam takiego samego dania (choć bardzo marzę o musie czekoladowym z ciecierzycy 😍), żeby natomiast zjeść brownie z fasoli (na zdjęciu) nie muszę piec całej blachy i bawić się w liczenie jaką porcję mogę sobie ukroić. Jeśli zwracacie uwagę na jakość produktów, które spożywacie, a nie macie czasu na samodzielne gotowanie, brak Wam pomysłów na posiłki, macie problem z podjadaniem i zastanawiacie się nad wyborem cateringu dietetycznego, gdzie cena idzie w parze z jakością - szczerze polecam zapoznać się z ofertą @easychefcatering 💚✌🏼Jeśli macie jakieś pytania odnośnie diety - piszcie na priv lub w komentarzach. 😊
Sugar is my addiction. Probably yours too!
I mean, who doesn't love delicious, gooey brownies or a crisp, ice cold glass of pop(not soda 🤣). How about those hidden sugars like in pasta sauce?
Even those substitutes like fructose based sweeteners are bad. (Examples: agave, maple syrup, honey)
Added sugars are bad for you, bad for your gut health and terrible for your chronic inflammation and disease.
What does sugar do to YOU?
Well, fructose feeds disease promoting bacteria in your gut. It creates by-products that cross the blood brain barrier and cause us to crave more and make it even worse. You're fueling the fire.
Why is a healthy gut so important?
Well, disease is present if your gut is inflammed and not balanced. Remember, 70-80% of your immune system is in your GUT!
A healthy gut is responsible for regulating the immune system, balancing blood sugar, helping the body absorb nutrients, and for calming stress and emotional responses. A weakened gut stops it from doing it's job and you experience symptoms.
How can we stop inflammation caused by sugar?
Once you get it out of your life, you won't crave it so badly. Sure, we think we want a sugar based drink or food, but it actually means our body is lacking specific nutrients.
#staytuned for my next post on what your body is really asking for.
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What?!?! I have to out on big people clothes today? Yes because I am making big changes in my life. (More on that later) I am so blessed that my side business is allowing me the FREEDOM to make these choices. Send all the good vibes my way. #successdriven#lifebydesign
gonna hashtag #tacotuesday cause i actually made these for dinner on tuesday and they were bomb 😍 as i mentioned before, i was getting bored with my meals and needed a little inspiration, so here is another @sunbasket meal! pork tacos with cabbage slaw and avocado 🥑🌮 i love sticking to my routine and my big salads but i highly recommend switching it up every once and a while - a little variety is goooood. have a great thursday!