First, let’s talk about the star ingredient here: AVOCADO 🥑
✅HEALTHY FAT- instead of the saturated fats found in fried foods and high fat animal products, avocados are an excellent source of the healthy, unsaturated (poly- and mono-) fats. This nutrient is critical for cell structure, cholesterol control, hormone regulation, absorption of fat soluble vitamins, and more!
✅NUTRIENT DENSE- contains almost 20 vitamins and minerals, including: panthotenic acid (B5), vitamin K, copper, folate and potassium. Also, a great source of fiber!
✅GUAC 🥑😋- I love the simplicity of this ‘dip’! I’ve seen some great store bought options out there, but to further control the ingredients and have some fun in the kitchen, make it yourself (its SO easy)! 👇🏼
▫️1- 2 avocados
▫️~1/2 medium red onion, chopped
▫️handful of cherry tomato tomatoes, chopped
▫️1 jalapeño pepper, chopped (I usually omit this)
▫️~1tbsp garlic powder
▫️2ish tbsp lime juice
▫️Himalayan salt to taste
Throw the ingredients into a bowl and mash it all together! One serving runs around 1/4 - 1/2 cup (beware-easy to over eat!) Pair with raw veggies instead of chips for a lighter option!
FOOD FAUX PAS (1st edition): Food as a reward 🙅🏽♀️
Have you ever celebrated with indulging in a “treat”? Maybe an ice cream outing for completing an exam. Or on a workout day, consuming a less than optimal snack/desert because you “earned it.” ME TOO🙋🏽♀️
Typically these “treat” foods consist of refined sugars, empty calories and minimal to no nutrient benefits.
So what’s the harm? ➡️ this connects eating certain (likely unhealthy) foods with feeling good A.K.A emotional eating 🙁
This can translate into using food as a coping method when you are sad/upset/stressed to feel good... which can furthermore result in guilt after eating🌀
OVERCOME this association👇🏼
Step 1- realize and reflect on what emotions or events occur that spark celebratory or cope eating. #awareness
Step 2- have an alternate plan for when these 👆🏼 emotions/events occur. Celebrate with DOING something fun. Cope with negative emotions by doing something relaxing, hanging out with friends, walk the dog, etc.
Step 3- value yourself, value your health and appreciate the benefits that healthy, nutrient dense foods have on your body. Have treats when you want them to keep your diet personalized and non- restrictive, but not at the expense of celebration or emotional feelings.
What do you like to do to celebrate??? (that doesn’t involve food 😱)
Over the mountains and through the woods with him💏
300 days and it’s officially forever🎉
Another non- gym workout of the weekend preceded this photo 📸⛰🌲 Forgot how amazing the summit of a hike feels ☀️🙏🏼
Another weekend with no gym. It’s always fun to see what we can come up with outdoors! Here’s our workout from today, on the track I practiced on 7+ years ago😳
▫️Jog curves, stride straight always x 4 laps
1. Walking lunges x20ea
2. Duck walk x50meters
3. Broad jumps x50meters
4. Sprint x50meters
5. Triceps dips x15
6. Pushups x15
7. Bulgarian split squats x12ea
▫️Stairzzzz finisher x 5mins continuous
The all or nothing merry go round🌀
“I’ll start being good Monday”
“I already ruined the day so I’ll just eat that too”
“I was so good all week long”
The vicious cycle of restriction > overindulgence > guilt 🙍🏽♀️
Been there 🙋🏽♀️ it sucks! It devalues the power of nutrition and cultivates over- analysis and fear of food.
How do we overcome?:
1. Practice willingness over willpower. What’s best for your body and goals at this time? Be willing to choose that. Flip the positive light on and make your food choices up to YOU.
2. Incorporate individuality into your diet. Your preferences matter! There are always ways to “healthify” your favorite treats. And of course, moderation over deprivation 🔑
What’s a “treat” you enjoy that defines your diet individuality?? 👇🏼👇🏼👇🏼
👆🏼One of the five fundamentals of Forever Fat Loss. And it’s a LOADED one.
It’s a beast of an topic within an industry that can be terribly confusing to navigate. Catchy advertisements and tons of noise with endless products, pills and plans 🤯
With that said, I want to simplify things. It doesn’t have to be so confusing.
Let’s start by asking yourself a few questions👇🏼
1️⃣QUALITY. Are (most of) the foods you are eating naturally packed with micronutrients (i.e. whole, minimally/un-processed foods)?
2️⃣QUANTITY. Are you consuming foods in appropriate portions?
3️⃣BASIC DIETARY COMPONENTS. Are you consuming complex carbohydrates, lots of non starchy vegetables, consistent fiber, lean proteins, healthy fats and enough water? And are they consumed in the optimal quantity and ratios for your body to recover, operate efficiently and reach your goals?
4️⃣INDIVIDUALITY. Does your diet not only fuel your specific body’s needs, but allows freedom for the mind? Does it encompass your taste preferences and non-negotiables?
👆🏼What questions here do you feel you could improve on? Where do you excel within your diet? #commentbelow and include any Nutrition Know How questions that come to mind 👇🏼👇🏼
P.S. Last day to sign up for my Free Forever Fat Loss Challenge! Link in bio @emilyranucci Nutrition Know How will be covered 😊
Weight loss is NOT hard 🤭 Yep, I said it!
People all over the place are losing weight left and right. But guess what...studies show >80% of people gain it all back within a year (and then some, in many cases) 😱
[Let me side track for a sec- weight loss is ONLY necessary if YOU want it. I am not here to tell people they should lose weight. NO WAY!!! But if YOU would be healthier, more confident + happy version of you, I hope you know you deserve that]
Back to the why...WHYYY is weight loss so EASY but so HARD to successfully maintain?
It messes with our bodies, it plays with our emotions, and its gotta stop!🙅🏽♀️
This is EXACTLY what ✨Forever Fat Loss✨ is designed to solve.
⭐️NEXT WEEK: 8/6-8/10 I am hosting a FREE CHALLENGE on my top Forever Fat Loss tips to get you living healthy, happy and confident. Forever🎉
Free sign up is in the first link in my bio @emilyranucci See ya there 🤗
I haven’t been to the gym in 4 days 😱
A few years ago I would have thought all my muscle had turned to fluff by now...🧐
But honestly, a few days away from the weights once in a while is refreshing and so so restful.
This past weekend in PA was packed full of family, work, Amish produce shopping 👩🏽🌾 and more. The gym was not a priority and you know what? ITS OKAY.
We slipped in a quick fun outdoor workout and a relaxing run and that was just perfect 🏃🏽♀️🚜
Now, tomorrow its back to routine!
Balance is being flexible without feeling worried that you ruined it all or fell behind. Stress less and the journey will become your life ⭐️
Thoughts on fitting in workouts while traveling?👇🏼
ACCOUNTABILITY + SUPPORT
👆🏼Is this this missing piece to your puzzle of success??
I used to believe in the grit of willpower and thought I was the only one that could get me to my goals. The moment I reached out for help, allowed others to lift me out of motivation dips and shared my goals with friends and family, success was SO much more efficient and fulfilling ✨
3 reasons support + accountability is CRITICAL to reaching your goals👇🏼
1️⃣We are human. The concept of belongingness and support are included in Maslow’s Hierarchy of Needs. We don’t like to feel alone or psychologically lost. It’s not motivating, nor sustainable.
2️⃣Motivation lulls happen. They do! (Again, we are human.) Having supporters around us to lift us up and provide a push once in a while can make or break the progress.
3️⃣Enjoy the process. Having a partner in crime, a cheerleader of your goals and people to celebrate with when you win is fun. It makes every little success along the way enjoyable.
⭐️⭐️⭐️Heres your challenge 👉🏼 tell someone your goals and discuss with them HOW you will achieve them⭐️⭐️⭐️
DM/ comment below what they are- I’d love to support your journey ❤️
Leftover Lunch Salads FTW🙌🏼
I LOVE these kinds of salads. So easy, so satisfying, so delicious and so nutritious. You DON’T even need salad dressing or croutons 😱
Still with me? TRY THIS!👇🏼
🥗Step 1: Big bowl (VOLUME BABY) of spinach (or other dark leafy green- kale, arugula, etc.)
🥗Step 2: Throw on the leftovers! Here are some items to include:
▫️lean protein- ex. chicken breast, fish, tuna, tempeh, etc.
▫️veggiesssss (non starchy)- cooked/ refrigerated veggies leftovers are amazing on a salad like this. Sautéed/ steamed/ roasted- broccoli, zucchini, Brussels, peppers/onions, etc.
▫️starch- ex. quinoa, rice, beans, carrots, corn, etc.
🥗Step 3: Top it off! CRUNCH is essential for me. Instead of croutons, opt for: roasted edamame, dried chick peas, 1/2-1 serving of nuts or seeds, etc. I also love adding some fresh tomato or bell pepper!
🥗Step 4: OPTIONAL- shake on some flavor! I love to sprinkle on 1-2 tbsp of nutritional yeast. Other options are ground pepper, garlic powder, or the infamous Trader Joe’s Everything seasoning 👌🏼
🥗Step 5: ENJOY! 😋
This literally takes 5 minutes to make. You can even pack it in a big Tupperware dish to take to work. And I’ll say it again...VOLUME BABY! These salads can be HUGE and PACKED with nutrients, yet still within a reasonable calorie range to align with your goals 🎉🎉🎉
What’s your favorite go-to lunch?? 👇🏼
🚫The dieting mindset
🚫Falling off the wagon
This 👆🏼is so common and it breaks my heart. The thing is, I’ve been in that trap before, too. And all I wanted was to feel comfortable, confident and free 🦋
It’s been a journey of professional education, experience, failure and lots of introspection. And now, I am here to help you say BUH BYE👋🏼 to it all.
It’s time to make it last. Forever.
💥On August 6th, I am kicking off a FREE 5 day Forever Fat Loss Challenge!
✅My TOP fat loss tips
✅Daily action items
✅5 days of valuable information, motivation and support to help you reach your goals the right way- and make them last. Forever.
✅Bonus recipes, workouts, and more!
Join the party and SIGN- UP today to make the first move towards reaching your forever goals! 🎉
(Link in bio) @emilyranucci
Feeling uncomfortable is the first sign that something amazing is coming your way.
When people ask how a girl from Maine ended up in NYC, I often stop and say to myself...GOOD question🤷🏽♀️
3 years ago I moved by to Long Island, NY (~30mins outside of NYC) by myself to peruse a graduate degree in Nutrition.
You bet I was uncomfortable, fearful of the unknown and out of my comfort zone of Maine that I have lived in for the full 22 years of my life.
I was determined to make it work, to get matched to a dietetic internship, become an RD, and to create a career that I love...but had no idea what the road would look like.
It’s truly amazing how life works out sometimes if you do one thing:
Let yourself grow🌷
Take the uncomfortable risk and have unwavering faith that the amazing result is on its way. The dynamic ebb + flow of life will happen, but one thing is for sure: personal, professional and spiritual growth breeds the amazing.
This holds true for fitness, health, mindset and so many other related transformations. Let yourself learn, make goals, reach them, and be look back and be so proud and so confident.
What is one risk you’ve taken that led to something amazing?? 👇🏼
A little shoulder burnout🔥 for you all to try ➡️swipe➡️
This is a humbling, high rep circuit, so grab a pair of (very) light dumbbells. I usually go with a set of 5lbs and do this circuit twice, with 1 minute rest between👹👇🏼
1. Alternating iso lateral raise x8 ea
2. Alternating lateral raise x8 ea
3. Full lateral raise x8
4. Curl to lateral eccentric lower x8
5. Half lateral raise x25
[Tag] your workout buddy below and give it a try 💪🏼😊
Phone free walks!
This👆🏼 is something I’ve been trying to do when going for walks with Kojo + Arron. Autopilot out the door syndrome usually grabs the phone📱
No phone, tho, is honestly quite freeing- to focus on the fresh air, conversation, and just breathe without a screen anywhere near me (not to mention have an extra hand to pull Kojo from pretty much everything thats scented, breathes or falls from trees 🤪) #phonefreewalks
Do you have any phone free rules or goals? 👇🏼
THE FIVE FUNDAMENTAL COMPONENTS of FOREVER FAT LOSS:
1️⃣ AWARENESS. Learn your biggest struggles, understand your habits and use that information to launch your success. Awareness precedes change💥
2️⃣MINDSET. Perception is everything✨
3️⃣NUTRITION KNOW- HOW. Learn your personal nutrient needs for weight loss and learn HOW to incorporate into YOUR life.
4️⃣CONSISTENT EXERCISE. Find out the frequency, intensity, type and duration of exercise that best suits your goals and schedule. Plan it, and do it! 💪🏼
5️⃣SUPPORT/ ACCOUNTABILITY. The most common missing piece of the puzzle. Have someone in your corner to keep you accountable to reach your goals, to troubleshoot for questions and support you through ever step and hurdle 👯♀️
These five components CRITICAL to confidently losing weight and keeping it off. Forever🎉
Do you lack any of the 5 components? Which one(s)?
Imagine the possibilities...
Do you ever feel like you’re in a perpetual state of dieting? Back and forth, round and round, up and down? One year later...still the same feeling of defeat, lack of confidence and frustration?
Just imagine the possibilities...
Putting on a cute outfit and LOVING what you see in the mirror. No more turning sideways to see if your tummy pooch is still there. No more feeling like you have to hide yourself in photos or hyper-analyze any group photo to see if you “look ok.”
Imagine being proud of your body and all it can do. Feeling healthy and energized every day. And, having confidence that radiates and warms up all your relationships.
⭐️ Imagine if your imagination was your reality ⭐️
HEY ‘sweets lover’...
...yeah I’m lookin’ at you👀
I did a poll on the ‘biggest nutrition struggles’ and the most common answer...🍦🍩🍬🍫🍪🍡🍨
I’m a self proclaimed sweets lover and it’s definitely something’s I’ve struggled with in the past, too. Restrict, deprive, binge... sound familiar?
Good news➡️ sweets don’t have to be so hard to handle! There are plenty of satisfying ways to capture the flavor with health in mind. And when there’s dietary balance + control, there’s always freedom to just eat the sweet!
I’ve compiled my FAVORITE sweets recipes for you to download and enjoy for FREE! [first link in bio @emilyranucci]
TAG your fellow sweet tooth friend below👇🏼