I left the house at 10 and won’t be back until 7, so here is the game plan. (chicken salad, orange, & apple for snacking) I can always grab something else if I am not satisfied, but I think this will be fine until dinner.
I started the book ‘Breaking Free from Emotional Eating.’ by @geneenroth (s/o @victoriagarrick to for recommending it)
I’m really trying to adopt this “eating when you are hungry” mindset. it’s crazy that myself, like so many others, have drifted so far from that simple, instinctual hunger. If you’ve read the book or practice this type of eating, I’d love to hear about your experience in the comments or DMs😊
So who could use some healthy, easy, yummy, recipes? 🙋♀️ A few ladies and I are hosting a free 🚫💰recipe FB group!!! They'll be loads of healthy, clean, easy recipes! A lot of the recipes featured will be our go-tos, so they've been tried and tested by us and our families! 👍
The group is happening next week from Tuesday, 12/18-Thursday, 12/20!
If you're looking for something new to try or just need help figuring out some healthy recipes, drop a 🤩 below!
Check out my recipe for the simple spaghetti squash! While eating low carb can lead to weight loss, improved energy and many other health benefits it’s still important to stay balanced and include good carbs in your diet. ⠀
Try incorporating more squashes, sweet potatoes and whole grains such as quinoa, brown rice, buckwheat, steel cut oats (vs. white pasta, white rice, quick oats). These are all good source of whole food carbs that will keep blood sugar balanced, curb cravings and promote weight loss!⠀
For this simple recipe I took these steps:⠀
〰️Cut squash in half lengthwise and scooped out the seeds⠀
〰️Roasted at 400F for about 50 mins (until can easily pierce through with a knife) ⠀
〰️sautéed onion, added mushrooms and allowed to cook a bit⠀
〰️added spaghetti squash, grape tomatoes (cut in half), generous amounts of seasonings (Italian, garlic and sea salt), 1/2 cup of tomato paste and allowed to cook through for 5-10 mins⠀
〰️topped with fresh black pepper and fresh basil (optionally)⠀
〰️optional: if you want to make this a bit less healthy add some Parmesan cheese!⠀
This dish is simple to make, is loaded with fiber, good carbs and won’t weigh you down! It’s also vegan, paleo, gluten free and dairy free (unless you’re adding the cheese)! Enjoy 😋
Lets discuss FATS.. Fats / Oils: All oils ideally should be cold pressed, extra virgin and of high quality.
Fatty acids are individual isomers of what we more commonly call "fats". There are potentially hundreds of different fatty acids, but just a few dozen that are commonly found in the foods we eat. Nutritionists commonly classify dietary fat as either saturated, monounsaturated, or polyunsaturated, based on the number of double bonds that exist in the fat's molecular structure. For each of these three classes, there exists a large number of different chemical variations or "isomers". These include the EFA's or Essential Fatty Acids. Fats are required to produce and build new cells. They are a source of energy and are critical in the transmission of nerve impulses and brain function and development. They are also involved in the synthesis of other essential molecules such as hormones. Fats contain 9 calories per gram.
VEGETABLE FAT SOURCES - These are mostly high in mono and polyunsaturated fats and contain EFA's - Flaxseed, Hempseed, Evening Primrose, Almond, Canola, Olive and Most Other Plant Oils.
- Whole Raw Nuts & Seeds (Some whole seeds need to be cracked or ground to be digested)
- MCT Oils (These are medium chain saturated fats derived from coconut oil, available as a supplement)
ANIMAL FAT SOURCES - These can be high in mono and polyunsaturated and saturated fats and contain EFA's - Salmon, Cod, Halibut, Shellfish & Other Fatty Fish/Fish Oils (Fish are high in unsaturated fats and EFA's)
- Dairy Products (Can vary in fat content wildly and can contain high levels of saturated fat)
- Lean Meat & Poultry (Even when trimmed and skinless, these provide fat. Can be high in saturated fat)
- Eggs (Only the yolk contains the mainly saturated fat)
🚨Lonnnnng vulnerable post alert.🚨
This has been a long time coming and I’ve never felt this nervous to publicly share something, but it’s time.
This past year has been a year of mostly silent growth, learning, and development and the beginning of releasing the past. There have been a lot of things I’ve wanted to share but really didn’t know how. I've held on to a lot of negative feelings and memories throughout my entire life, because I didn’t want to look broken or have these feelings be burdensome on others. I felt that I needed to be strong like the women I’ve looked up to in my life. I thought that being strong meant dealing with feelings by suppressing them and waiting for them to go away, but they don’t. There is a lot of anger and pain I’ve held in for a long time. There is a lot of sadness that I never really learned how to deal with.
For that, now I am grateful. ✨ They've been waiting for me to come back to them, to learn from them, to bless them, and to release them. I’m finding that my nutrition studies were just a big stepping stone to get me to where I need to be right now in this moment. The past year, I’ve really felt a pull to shift my focus toward women’s health. I’ve really been finding out how much more there is to health than nutrition, and it took me trudging through some mental sludge to get here. I’ve felt confusion the past year around what direction to follow. I’ve felt like I’ve been spinning my wheels because I was worried about what other people would think. Do I stick with just nutrition, because it’s what I went to school for, or do I include it in my new-found passion? As I continue to find my voice, I’ve decided I really want to help other women find theirs as well. In 2019, my coaching focus is shifting toward empowerment of women and walking along side them on a journey to better health through the use of nutrient-dense foods, mindfulness, and self-love. I know how much it hurts to feel like the only one suffering. I see you. And I want you to know that you’re not alone either.
👇🏻Post continued in comments👇🏻
One more reminder for those who haven't placed their meal orders for next werk! Place them before midnight! Fully customizable meals with your choice of our proteins, carbs, veggies, portions- YOU NAME IT! You'll love our new honey Chipotle turkey meatballs !!
roasted veggies are my absolute go to. I love to cook, but I'm also all about how to make things EASY. roasting veggies is honestly one of the easiest, and most delish ways to make them!
you can roast pretty much any veggies using these guidelines, simply adjust the time accordingly 🥒🌶🥦🥕
• toss veggies with a little bit of oil before roasting - olive, avocado, or coconut are my favorites.
• I usually roast at 400, but you can go anywhere from 350 to 425.
• lighter veggies like zucchini, peppers, and onion will roast in about 15-20 minutes. heartier veggies like squash, brussels sprouts, and potatoes will take closer to 30-40 minutes.
• stir every 10-20 minutes, and keep an eye for browning along the edges, which is how you know they're done ✔️
I like to keep things simple and just add salt + pepper most of the time, but feel free to experiment however you'd like!
NOT ALL CALORIES ARE CREATED EQUAL!
Different foods affect the body in different ways.. they can have very different effects on hormones, our metabolism, hunger and how many calories we burn throughout the day!
Here are FIVE 🖐🏼 weight loss friendly foods that YOU need to add into your diet today!
. 🍳EGGS: these delicious little babies are great for weight loss! They are high in protein, healthy fats, and make you feel full with very little calories! They are loaded with nutrients but most of the nutrients are in the yolks.. so don't skip out on them!
. 🌱LEAFY GREENS: this includes kale, collards, spinach, Swiss chards, and a few others. Leafy greens are GREAT for weight loss because they're low in calories and carbs, but very high in fiber which is great for your digestion 💩 They are also high in vitamins, minerals and antioxidants.
. 🐟SALMON: salmon is loaded with high quality protein, healthy fats, and contains tons of nutrients. It is also very satiating, so you will feel full hours after eating it.
. 🌳CRUCIFEROUS VEGETABLES: this includes broccoli, cauliflower, cabbage and brussels sprouts. Like the leafy greens, these nutrient powerhouses are high in fiber (💩🙋🏼) and super filling! Adding more broccoli into your diet will give you abs. Seriously. Just do it.
. 🐓CHICKEN BREASTS: studies show that increasing protein intake to 25-30% of calories can cut cravings in half AND cause weight loss of almost 1lb per week!! Chicken is also very satiating, so you will feel full for hours after eating.
We LOVE these weight loss friendly foods, and include them all in our meals!
Click the link in our bio and place your order now!😍
Holiday baking is a blast and I just love snapping pics with the @kodakplus #PRINTOMATIC 📸 My little brother and I bake cookies together every December! What I love most is that you can snap pictures of special holiday moments like this and have them instantaneously! PS. Curbing our sweet tooth with this banana bread cake skillet (coming soon) 🍌#CreateKodak
⚡️ Too busy to eat healthy? ⚡️I hear you girl! Did you know that meal prepping for 2 hours on the weekend actually SAVES me time during the week 💃🏼💆🏻♀️
Meal prepping isn’t something I’d say I actually enjoy but I do it consistently every Sunday as I KNOW it sets me up for success 👏🏼 I spend 2 hours prepping meals on a Sunday & less than 5 minutes in the kitchen during the week 💁🏻♀️
When I’m tired, cranky & stressed after work, the last thing I want to do is come home & spend an hour in the kitchen every night. Being able to grab a healthy pre-made meal from the fridge or freezer, re-heat it then flop on the couch is my idea of heaven 😂😍 If choosing & eating healthy food is HARD for you - you MUST meal prep at least once a week. I know it’s a pain in the ass, I know you’d rather enjoy your weekend & I know spending 2 hours in the kitchen is hell BUT... the rewards pay off ten fold! 🙌🏼 #healthylifestyle .
Meal prepping meals means I always have healthy food available, it means I waste less food, it means I fuel my body properly, eat nutrient dense whole foods regularly and don’t rely on fast food or store bought meals which are loaded with salt, additives, artificial ingredients & have all sorts of triggers for my gut. Make your own meals so you control what goes in it & your body will thank you for it 💕💃🏼
Recipes for these meals are on my blog! They are meals I regularly prep each week 😍 Hit the linktree link in my bio to find my blog 👏🏼✨ #mealprep#healthyfood#mealdiary#whatieatinaday#fooddiary#foodprep#healthyfood#healthymeals
I’m a creature of habit and think there’s a Japanese sweet potato in almost every one of my meals 🤣. Can’t get enough!! Do you have an ingredient that magically finds its way into every meal? Sorry not sorry 🤷🏻♀️
dEATs...Japanese sweet potato (boiled and then air fried), @wholefoods mung bean pasta with @traderjoes kale and cashew pesto, steamed broccoli, grass fed bison patties with @primalpalate steak seasoning
Want to win some @phorosnutrition protein pancake mix? Every serving has 30g protein and just 19g carb 🙋🏽♂️ Here’s how to enter the giveaway:
1. Make sure you are following @phorosnutrition (we check)
2. Like this picture
3. Tell us in the comment section why you love protein pancakes
That’s it! Winner will be announced on Sunday. Good luck 🍀
✨ＬＯ ＱＵＥ ＣＯＭＯ ＥＮ ＵＮ ＤＩＡ✨
• 2 tortillas🌮
• 1 huevo 🍳
• 2 claras de huevo 🥚 • Aguacate 🥑
Lo acompañé con 1 café con leche de almendras, 2 sobres de stevia☕️ y los tacos tienen cholula🤤
Yogurt griego con almendras😍
• Pechuga de pollo 🐓 • 1/3 de serving de Jasmine Rice 🍚 • Bruselas • Aguacate 🥑
La pechuga la hice a la plancha sazonada con sal de ajo, pimienta y paprika, el arroz tiene sazonador goya y las bruselas son horneadas con sal, pimienta y cayenne👌🏼
Protein bar de @one1brands (Mis barritas favoritas😭)
No siempre como post entreno pero iba a llegar tarde a mi casa para comer mi cena🤗
• 1 Papa 🥔 • Pierna de pollo 🍗 • Ejotes • Aguacate 🥑
Las papas las hice en el horno por 25 minutos a 425ºF y tienen un sazonador de ajo que trae diferentes especias. El pollo es a la plancha sazonado con sal de ajo, pimienta y paprika. Los ejotes los hice al vapor y luego con aceite en spray. Lo que tienen las papas es cholula🌶
Are you carrying deadly belly fat that you want to get rid of?
🔥 I am giving away a FREE fat burning guide!
➡️ Link in bio: @weightloss_nation_
🕱 five extra pounds of belly fat could cause health issues such as:
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It was too gloomy for solar ☀️ cooking, but that didn't keep us hungry. Today was the day to prove that our little butane burner can also deliver healthy gourmet on the go.🚐
We decided on Exotic Eggs🥚, because we needed to use up our Canadian green peas, we stashed in the freezer some time ago.😟
Kroger parking lot looked conveniently situated. 10 minutes later we sat down for dinner.🍲
See the last photo for health benefits we got out of today's gourmet. That's the Exotic Eggs page from my 69 Pleasures 🍑 cookbook.
Hey Ladies- Listen up! Does your partner have no clue what to get you for Christmas this year? 🎄
You tell them exactly what you want, where to get it, what size- and they just totally miss the mark...🤦♀️🤦♀️
Let's make it easier for them (and you!) the holiday season
I am over women spending $1000's of dollars of trying the get in shape so that they can feel their best
That's why I created the Virtual Studio Membership- The most affordable and easiest way to get same benefits from an expensive studio class or trainer, right from your living room (in under 30 minutes a day)
For all you BUSY MOMS out there- this is what's going to save you time, money, get you looking and feeling great...It's basically the gift that keeps on giving💃
Each month you'll get
🎁Unlimited access to workout classes
🎁Monthly recipes+meal plans
🎁A community of like minded ready to cheer you on
So, text your partner this link and have then buy you the annual Virtual Studio Membership!
🎄🎄Have them use the code "BESTGIFT" for $30 OFF the annual membership now through Dec. 24th.
Link in bio for all the details of the studio! *coupon code is only valid for annual memberships*
Winter is hard for me! Anyone else struggle with the cold and the early sunset!? My friend Katie @eatgoodfoodandmove shared some wonderful tips on her blog today on combating the winter blues. One thing I’d add is to find new (or old) hobbies and invest your time in those, if it brings you joy! Cooking is obviously one of my favorite hobbies, and in the winter I enjoy spending more time in the kitchen. I’m also spending time taking some classes online in other hobbies (photography!) and spending my evenings doing a stretching or yoga class in place of just watching tv!
I really enjoyed eating this colorful dish of baked salmon with microgreen watermelon radish salad and curry-roasted cauliflower! Having a little sunshine on my plate helped with the real sun setting before 5pm😉