#nutrition Instagram Photos & Videos

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  • Dinner inspo for tonight? Looking through my old pics + now I’m craving this one - brown rice noodles with tofu, sautéed veggies + spicy peanut sauce 🤤. You can totally adjust this using whatever veggies you have on hand, any whole grains if you don’t have noodles, tempeh/prawns/chicken if you don’t have tofu... but the peanut sauce is key lol 😉. Recipe can be found on my blog under “Vegan Brown Rice Noodles with Crispy Tofu, Veggies & Spicy Peanut Sauce” if you’re feeling inspired! What are you guys having for dinner ? ❤️
  • Dinner inspo for tonight? Looking through my old pics + now I’m craving this one - brown rice noodles with tofu, sautéed veggies + spicy peanut sauce 🤤. You can totally adjust this using whatever veggies you have on hand, any whole grains if you don’t have noodles, tempeh/prawns/chicken if you don’t have tofu... but the peanut sauce is key lol 😉. Recipe can be found on my blog under “Vegan Brown Rice Noodles with Crispy Tofu, Veggies & Spicy Peanut Sauce” if you’re feeling inspired! What are you guys having for dinner ? ❤️
  • 355 17 1 hour ago
  • So that leads to

What is your Favorite Cereal of ALL TIME!? I’m talking about the GOAT! Which one is it?

For me, it’s tough.

I LOVE CEREAL

And I DON’T DISCRIMINATE 🤷🏻‍♂️
-
Soo I have to go top 3 based on what I could have all the time forever:
1️⃣ S’mores Cereal
2️⃣ Fruity Pebbles
3️⃣ Cinnamon Toast Crunch
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Let me know what your top 3 is! *I use cereal as a topping instead of the end all be all in a bowl by itself!! Helps with me being full with 1-2 servings if paired with a protein and fat in the food I have it with.
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Also, I want to preface that there is nothing wrong with struggling to not overeat on things like Oreos (yesterday post) and cereal.

And it’s equally ok to not have them in the house to make it easier for you.

All I want to do is to get you guys thinking about the narrative you are telling yourselves about these foods. “This food is a trigger for me. Once I have some, I have to eat the whole box!” You are giving these foods way too much power.

By creating that narrative, you are setting yourself up to fail.

Trust me, I’ve done it soo much!

And the moment I just saw it as food that is engineered to make me want to eat more of it

And that it’s going to be much more difficult to stop eating than it is eating fruits or veggies

I gave myself permission to say change the narrative. To not let these foods control me.

To enjoy them and not feel like a piece of sh*t for eating them. To not see myself as a failure that now needs to eat the whole box to get it out of my system.
——————————————————————-
Tag 👤| Comment 🖋 | Share 📱
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Follow 👉 @calorie.hacks
Follow 👉 @calorie.hacks
Follow 👉 @calorie.hacks
——————————————————————-
#healthy #healthyrecipe #healthyanddelicious #healthyfood #balanced #micronutrients #healthylifestyle #postworkoutmeal #heathyeating #nutrition #mealprepsunday #whatsonyourplate #healthyeating #healthyme #heathyliving #protein #balanceddiet #mealpreps #healthyliving #mealprepping #balancedmeal #healthylife #healthyoptions #healthychanges #mealprep #cleaneat #eatforfuel #healthyeats #mealplans #fuelyourbodyright @lewfitness
  • So that leads to

    What is your Favorite Cereal of ALL TIME!? I’m talking about the GOAT! Which one is it?

    For me, it’s tough.

    I LOVE CEREAL

    And I DON’T DISCRIMINATE 🤷🏻‍♂️
    -
    Soo I have to go top 3 based on what I could have all the time forever:
    1️⃣ S’mores Cereal
    2️⃣ Fruity Pebbles
    3️⃣ Cinnamon Toast Crunch
    -
    Let me know what your top 3 is! *I use cereal as a topping instead of the end all be all in a bowl by itself!! Helps with me being full with 1-2 servings if paired with a protein and fat in the food I have it with.
    -
    Also, I want to preface that there is nothing wrong with struggling to not overeat on things like Oreos (yesterday post) and cereal.

    And it’s equally ok to not have them in the house to make it easier for you.

    All I want to do is to get you guys thinking about the narrative you are telling yourselves about these foods. “This food is a trigger for me. Once I have some, I have to eat the whole box!” You are giving these foods way too much power.

    By creating that narrative, you are setting yourself up to fail.

    Trust me, I’ve done it soo much!

    And the moment I just saw it as food that is engineered to make me want to eat more of it

    And that it’s going to be much more difficult to stop eating than it is eating fruits or veggies

    I gave myself permission to say change the narrative. To not let these foods control me.

    To enjoy them and not feel like a piece of sh*t for eating them. To not see myself as a failure that now needs to eat the whole box to get it out of my system.
    ——————————————————————-
    Tag 👤| Comment 🖋 | Share 📱
    ——————————————————————-
    Follow 👉 @calorie.hacks
    Follow 👉 @calorie.hacks
    Follow 👉 @calorie.hacks
    ——————————————————————-
    #healthy #healthyrecipe #healthyanddelicious #healthyfood #balanced #micronutrients #healthylifestyle #postworkoutmeal #heathyeating #nutrition #mealprepsunday #whatsonyourplate #healthyeating #healthyme #heathyliving #protein #balanceddiet #mealpreps #healthyliving #mealprepping #balancedmeal #healthylife #healthyoptions #healthychanges #mealprep #cleaneat #eatforfuel #healthyeats #mealplans #fuelyourbodyright @lewfitness
  • 346 111 1 hour ago
  • DINNER THIS EVE! 🙌🏼🌱
. . .
A lil bit of everything! I saw I had a @quorn_uk vegan five grain fillet to use up so I just whacked it together with a load of other stuff I had and luckily it was a winner! 😂🙌🏼
————
So here we haveee:
◽️ A @quorn_uk fillet (legit tastes like a giant chicken nugget)
◽️ @tildarice egg fried rice (1/2 pack) and fried mushrooms
◽️ A load of oven roasted veggies (with garlic salt)
◽️ ~ 50g houmous & cayenne pepper
◽️ Then ofc all smothered in @myproteinuk sweet chilli sauce 😌🌶
————
Simple but hella tasty! And if you’ve never tried roasted broccoli and houmous together... TRUST ME DO IT.
😎😎😎😎
  • DINNER THIS EVE! 🙌🏼🌱
    . . .
    A lil bit of everything! I saw I had a @quorn_uk vegan five grain fillet to use up so I just whacked it together with a load of other stuff I had and luckily it was a winner! 😂🙌🏼
    ————
    So here we haveee:
    ◽️ A @quorn_uk fillet (legit tastes like a giant chicken nugget)
    ◽️ @tildarice egg fried rice (1/2 pack) and fried mushrooms
    ◽️ A load of oven roasted veggies (with garlic salt)
    ◽️ ~ 50g houmous & cayenne pepper
    ◽️ Then ofc all smothered in @myproteinuk sweet chilli sauce 😌🌶
    ————
    Simple but hella tasty! And if you’ve never tried roasted broccoli and houmous together... TRUST ME DO IT.
    😎😎😎😎
  • 1,172 14 4 hours ago
  • This Mexican Rice & Beef Casserole is a great #whole30 dish to make when you are feeding a crowd. It’s relatively low maintenance to prepare, can be made a few days in advance and freezes really well. It’s also really hearty which makes it perfect for colder nights. Link to the recipe in my bio

https://www.everylastbite.com/2018/03/12/cauliflower-beef-mexican-casserole/
  • This Mexican Rice & Beef Casserole is a great #whole30 dish to make when you are feeding a crowd. It’s relatively low maintenance to prepare, can be made a few days in advance and freezes really well. It’s also really hearty which makes it perfect for colder nights. Link to the recipe in my bio

    https://www.everylastbite.com/2018/03/12/cauliflower-beef-mexican-casserole/
  • 812 19 3 hours ago

Latest Instagram Posts

  • Winter won’t last forever … summer is coming. Are you ready?

NOW ENROLLING FOR OUR VIRTUAL 6 WEEK FIX FOR THE THRONE BOOTCAMP!

Do you think you have what it takes to rule the Iron Throne? Learn how to live a healthier life through simple nutrition and at home workouts while watching the final season of Game of Thrones and competing for prizes!

Take our personality quiz, get placed into a GoT family, compete with and against your family members for prizes as you go through our nutrition and fitness programs. The Bootcamp will feature the new Ultimate Portion Fix nutrition plan as well as the live refilming of 21 Day Fix & 21 Day Fix Extreme workouts.

Using a tracking app, you’ll receive coach guidance through daily posts, log workouts, participate in daily Game of Thrones trivia, challenges, and discussions with other lords and ladies all over the world!

Separate groups are available for ladies, lords, and couples to compete to become the ruler of the Iron Throne. Completion prizes will be awarded to all who finish the bootcamp with a top prize of a $100 Amazon gift card in each group! Plus many more chances to win!

SALE - MARCH 18 - MARCH 31, 2019
$20 off your challenge pack purchase!

Must sign up by March 31 to receive real time filming of workouts and program materials on time. 
BOOTCAMP BEGINS - APRIL 8, 2019

BOOTCAMP ENDS - MAY 19, 2019

US, UK, CANADA ONLY 18+. LINK IN BIO.

#gameofthrones #GoT #bootcamp #exercise #workout #nutrition #weightloss #weightlossjourney #fixforthethrone #wlcommunity #funeralformyfat #fitness #bossbabe
  • Winter won’t last forever … summer is coming. Are you ready?

    NOW ENROLLING FOR OUR VIRTUAL 6 WEEK FIX FOR THE THRONE BOOTCAMP!

    Do you think you have what it takes to rule the Iron Throne? Learn how to live a healthier life through simple nutrition and at home workouts while watching the final season of Game of Thrones and competing for prizes!

    Take our personality quiz, get placed into a GoT family, compete with and against your family members for prizes as you go through our nutrition and fitness programs. The Bootcamp will feature the new Ultimate Portion Fix nutrition plan as well as the live refilming of 21 Day Fix & 21 Day Fix Extreme workouts.

    Using a tracking app, you’ll receive coach guidance through daily posts, log workouts, participate in daily Game of Thrones trivia, challenges, and discussions with other lords and ladies all over the world!

    Separate groups are available for ladies, lords, and couples to compete to become the ruler of the Iron Throne. Completion prizes will be awarded to all who finish the bootcamp with a top prize of a $100 Amazon gift card in each group! Plus many more chances to win!

    SALE - MARCH 18 - MARCH 31, 2019
    $20 off your challenge pack purchase!

    Must sign up by March 31 to receive real time filming of workouts and program materials on time.
    BOOTCAMP BEGINS - APRIL 8, 2019

    BOOTCAMP ENDS - MAY 19, 2019

    US, UK, CANADA ONLY 18+. LINK IN BIO.

    #gameofthrones #GoT #bootcamp #exercise #workout #nutrition #weightloss #weightlossjourney #fixforthethrone #wlcommunity #funeralformyfat #fitness #bossbabe
  • 0 0 18 seconds ago
  • 🍃¿Sabes qué es la dieta paleo? ➡️La dieta paleo se basa en la idea de que los seres humanos estamos adaptados genéticamente para comer lo que comían los antepasados en el Paleolítico, es decir, carne, frutas, vegetales y frutos del mar. 
Estos aportan las proteínas, vitaminas, mineralea y antioxidantes necesarios. 
Estos alimentos deben ser provenientes de animales sanos y no tratados con antibióticos ni hormonas. 🚫¿Qué NO comer? 
Ni harinas, ni azúcares, ni alimentos procesados, ni legumbres, ni cereales, ni lácteos. ✅¿Qué SI comer?
Frutas, verduras, alimentos frescos, pescados, mariscos y carne ecológica, raíces, frutos secos ricos en omega 3, aceite de oliva. 👉Recuerda: entre más natural mejor🤗
🍃MUU, APROBADO POR LA MADRE NATURALEZA🍃🇵🇷
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#paleo #dietapaleo #nutrition #paleodiet #muu #muubeef #sinhormonas #sinantibioticos #puertorico #orlando #usa #florida #fl
  • 🍃¿Sabes qué es la dieta paleo? ➡️La dieta paleo se basa en la idea de que los seres humanos estamos adaptados genéticamente para comer lo que comían los antepasados en el Paleolítico, es decir, carne, frutas, vegetales y frutos del mar.
    Estos aportan las proteínas, vitaminas, mineralea y antioxidantes necesarios.
    Estos alimentos deben ser provenientes de animales sanos y no tratados con antibióticos ni hormonas. 🚫¿Qué NO comer?
    Ni harinas, ni azúcares, ni alimentos procesados, ni legumbres, ni cereales, ni lácteos. ✅¿Qué SI comer?
    Frutas, verduras, alimentos frescos, pescados, mariscos y carne ecológica, raíces, frutos secos ricos en omega 3, aceite de oliva. 👉Recuerda: entre más natural mejor🤗
    🍃MUU, APROBADO POR LA MADRE NATURALEZA🍃🇵🇷
    .
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    #paleo #dietapaleo #nutrition #paleodiet #muu #muubeef #sinhormonas #sinantibioticos #puertorico #orlando #usa #florida #fl
  • 0 0 1 minute ago
  • Which person are you? Share in the comments below. 🔽
  • Which person are you? Share in the comments below. 🔽
  • 7 1 1 minute ago
  • MAGNESIUM is a mineral that plays a role in over 300 metabolic reactions. Magnesium is needed for energy production, hormone and electrolyte balance, DNA synthesis and repair, protein formation, muscle contraction vs. relaxation and for proper nervous system function. 💪🏽Benefits of Magnesium include: 1) preventing and relieving muscle cramping; 2) Increasing nitric oxide production, which helps improve muscle oxygenation via improved vasodilation; and 3) supporting optimal hydration by supporting electrolyte function needed for the sodium and potassium (Na/K) pump. This is vital to a number of functions: nerve cell signaling, heart contractions and kidney functions.
Magnesium is found in fruits and vegetables (bananas and avocados!🍌🥑); nuts (almonds, cashews, peanut butter!); peas, legumes and seeds, whole grains (brown rice, millet, wheat flour); spinach and dark chocolate.
Research shows that nearly 70% of society may be deficient in magnesium. Endurance athletes and athletes who sweat a lot are at a greater risk for deficiency, and require an additional 20-30% of magnesium daily for optimal cell functioning! As activity level increases, the need for an individual’s magnesium increases. Due to magnesium’s role in regulating muscle and nerve function, low levels may cause muscles to twitch, spasm or cramp thanks to boosted excitability. Men should be shooting for 400-420 mg/day; women over 18 310-320 mg/d. It is recommended women ages 14-18 aim for 350-360 mg/d. If you are interested in supplementing with magnesium, a magnesium chelate or citrate are sound options. I use @HydraMag, which uses magnesium chelate bonded to amino acids, allowing magnesium to effectively reach muscle. As always, be sure to check with your doctor if you are on any medications as foods/supplements may interfere with some medications.
  • MAGNESIUM is a mineral that plays a role in over 300 metabolic reactions. Magnesium is needed for energy production, hormone and electrolyte balance, DNA synthesis and repair, protein formation, muscle contraction vs. relaxation and for proper nervous system function. 💪🏽Benefits of Magnesium include: 1) preventing and relieving muscle cramping; 2) Increasing nitric oxide production, which helps improve muscle oxygenation via improved vasodilation; and 3) supporting optimal hydration by supporting electrolyte function needed for the sodium and potassium (Na/K) pump. This is vital to a number of functions: nerve cell signaling, heart contractions and kidney functions.
    Magnesium is found in fruits and vegetables (bananas and avocados!🍌🥑); nuts (almonds, cashews, peanut butter!); peas, legumes and seeds, whole grains (brown rice, millet, wheat flour); spinach and dark chocolate.
    Research shows that nearly 70% of society may be deficient in magnesium. Endurance athletes and athletes who sweat a lot are at a greater risk for deficiency, and require an additional 20-30% of magnesium daily for optimal cell functioning! As activity level increases, the need for an individual’s magnesium increases. Due to magnesium’s role in regulating muscle and nerve function, low levels may cause muscles to twitch, spasm or cramp thanks to boosted excitability. Men should be shooting for 400-420 mg/day; women over 18 310-320 mg/d. It is recommended women ages 14-18 aim for 350-360 mg/d. If you are interested in supplementing with magnesium, a magnesium chelate or citrate are sound options. I use @HydraMag, which uses magnesium chelate bonded to amino acids, allowing magnesium to effectively reach muscle. As always, be sure to check with your doctor if you are on any medications as foods/supplements may interfere with some medications.
  • 0 1 1 minute ago
  • I'm lazy so you guys get the real time photo instead of the pretty edited one 😂. This recipe was so easy and so awesome to make ((mostly because I wanted to make room in the fridge for my cooking wine so I drank my good wine 😏🍷)) - chicken with an easy, creamy paprika sauce with spinach and mushrooms!
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People often ask me why I choose to eat healthy, exercise, and live this lifestyle...my counter question is, why WOULDN'T you? I never tell my clients to give up the foods they love, and I rarely restrict. It's moderation and portion control, but it's also a little thing called L I F E ♥️. Eating nourishing foods and moving my body are just two things I do to feel and look my best. I'm not perfect, I don't even consider my "slip ups" slip ups, because I am human. If I was perfect, I'd be boring. So, cest l'avie! Eat the food, work the body, drink the wine, kiss the human, and love yourself and your life. #internationaldayofhappiness .
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#nutritionist #nutrition #realtalk
  • I'm lazy so you guys get the real time photo instead of the pretty edited one 😂. This recipe was so easy and so awesome to make ((mostly because I wanted to make room in the fridge for my cooking wine so I drank my good wine 😏🍷)) - chicken with an easy, creamy paprika sauce with spinach and mushrooms!


    People often ask me why I choose to eat healthy, exercise, and live this lifestyle...my counter question is, why WOULDN'T you? I never tell my clients to give up the foods they love, and I rarely restrict. It's moderation and portion control, but it's also a little thing called L I F E ♥️. Eating nourishing foods and moving my body are just two things I do to feel and look my best. I'm not perfect, I don't even consider my "slip ups" slip ups, because I am human. If I was perfect, I'd be boring. So, cest l'avie! Eat the food, work the body, drink the wine, kiss the human, and love yourself and your life. #internationaldayofhappiness .
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    #nutritionist #nutrition #realtalk
  • 1 0 1 minute ago
  • Muy buenas noches 😊 🍎 hoy quería compartir algo especial  que me llena de orgullo 😊, ya que hoy fue la CEREMONIA de la ESPECIALIZACIÓN DE POSTGRADO DE NUTRICIÓN DEPORTIVA 💪❤️eso es!!! La cual es importante para mí.... ya que una de las cosas que más amo es estudiar 🙈🎓😊📚y se concluyó con muy buenas calificaciones 💪🙌🙌 Eso( le puse 😂😂) 🎓❤️!!! nada más que agradecer a todos los que siempre están  ahí apoyando de alguna u otra forma 🙌❤️ mamá, hermano, amigos ❤️ familia y pacientes... Finalizada una nueva etapa gracias totales ❤️🎓 y vamos por más 📚para así seguir ayudando 😊💪🍎feliche!!!! 😊. #nutricionista #nutrition #deporte #motivacion #postgrado #happy #diploma #instagram #finis #melipilla #nutricion #woman
  • Muy buenas noches 😊 🍎 hoy quería compartir algo especial que me llena de orgullo 😊, ya que hoy fue la CEREMONIA de la ESPECIALIZACIÓN DE POSTGRADO DE NUTRICIÓN DEPORTIVA 💪❤️eso es!!! La cual es importante para mí.... ya que una de las cosas que más amo es estudiar 🙈🎓😊📚y se concluyó con muy buenas calificaciones 💪🙌🙌 Eso( le puse 😂😂) 🎓❤️!!! nada más que agradecer a todos los que siempre están ahí apoyando de alguna u otra forma 🙌❤️ mamá, hermano, amigos ❤️ familia y pacientes... Finalizada una nueva etapa gracias totales ❤️🎓 y vamos por más 📚para así seguir ayudando 😊💪🍎feliche!!!! 😊. #nutricionista #nutrition #deporte #motivacion #postgrado #happy #diploma #instagram #finis #melipilla #nutricion #woman
  • 11 0 1 minute ago
  • EVERYONE in my house is sick but me thank God!! I told them they better buy some Herbalife from me. Before I started using Herbalife when someone would get sick I would pick it up too; but since I started using Herbalife and the last 2x someone has been sick 😷 I’ve been good. With that being said let me go drink my tea and shake. I love 💕 Herbalife!! #herbalife #goodlife #wellness #nutrition #good #tea #shake
  • EVERYONE in my house is sick but me thank God!! I told them they better buy some Herbalife from me. Before I started using Herbalife when someone would get sick I would pick it up too; but since I started using Herbalife and the last 2x someone has been sick 😷 I’ve been good. With that being said let me go drink my tea and shake. I love 💕 Herbalife!! #herbalife #goodlife #wellness #nutrition #good #tea #shake
  • 1 0 2 minutes ago
  • Spent a night at @missioninnhotel this weekend. Really loved the service and the food at the restaurants there.

I realized how happy I was with what I had this weekend. I think I really started feeling a huge transition that I’ve undergone in the past few months, from always needing more, to being grateful for the wonderful life and opportunities that are already in front of me.

I think I grew up with this sense of entitlement, that I should get what I want. But what I’ve started learning in the past 2 years is that you’ve gotta give in order to take.

Honestly, it makes me cringe looking back on my past, but I’m not ashamed. “Just because it’s broken, doesn’t mean it can’t be fixed.” And that applies to all of the brokenness and insecurities that we have tucked away in the darkness of our hearts.

But you have to open up to it before you can fix it. You’ve gotta say, “hey, that’s okay”, but I’m going to COMMIT to better tomorrow and the day after that, and the day after that.

So although I may be broken now, I’m extremely excited to grow into a less-broken version, starting now.

Anyways, is it weird that my favorite thing at brunch was brussel sprouts?
—
#gimmefit #weightlossmotivation #fitness
  • Spent a night at @missioninnhotel this weekend. Really loved the service and the food at the restaurants there.

    I realized how happy I was with what I had this weekend. I think I really started feeling a huge transition that I’ve undergone in the past few months, from always needing more, to being grateful for the wonderful life and opportunities that are already in front of me.

    I think I grew up with this sense of entitlement, that I should get what I want. But what I’ve started learning in the past 2 years is that you’ve gotta give in order to take.

    Honestly, it makes me cringe looking back on my past, but I’m not ashamed. “Just because it’s broken, doesn’t mean it can’t be fixed.” And that applies to all of the brokenness and insecurities that we have tucked away in the darkness of our hearts.

    But you have to open up to it before you can fix it. You’ve gotta say, “hey, that’s okay”, but I’m going to COMMIT to better tomorrow and the day after that, and the day after that.

    So although I may be broken now, I’m extremely excited to grow into a less-broken version, starting now.

    Anyways, is it weird that my favorite thing at brunch was brussel sprouts?

    #gimmefit #weightlossmotivation #fitness
  • 4 1 2 minutes ago
  • Sleep deprived, over consumption of technology, over worked, under recovered.
•
Sound familiar?
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These days a lot people are on the go all day, everyday.
•
Spending time to manage the stress that you have is key. What causes one person stress is completely different to the next.
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It’s your job to identify what causes you stress and manage that.
•
Holidays, screen free time, reading an actual book, going for a walk, these things can all be beneficial to help with managing stress.
•
You are no good to anyone if you are run down.
•
Spend time finding out what works for you to manage stress and do that.
  • Sleep deprived, over consumption of technology, over worked, under recovered.

    Sound familiar?

    These days a lot people are on the go all day, everyday.

    Spending time to manage the stress that you have is key. What causes one person stress is completely different to the next.

    It’s your job to identify what causes you stress and manage that.

    Holidays, screen free time, reading an actual book, going for a walk, these things can all be beneficial to help with managing stress.

    You are no good to anyone if you are run down.

    Spend time finding out what works for you to manage stress and do that.
  • 4 1 2 minutes ago
  • “I ran today, so I can have the ice cream.” “I do intense workouts, so I can have seconds whenever I want.” “I worked out every day this week...might as well have several cocktails this weekend.” Raise your hand if you’ve ever had that mindset? 🙋🏼‍♀️😬 That way of thinking is a very slippery slope, and that was me, again and again.  Honestly, I'm still working on it too. I'm human.

I would workout numerous times a day, intense workouts, but rarely saw results because my nutrition was so inconsistent.

After working with our Registered Dietician the past 8 weeks, I’ve had BREAKTHROUGHS when it comes to mindset around food, exercise, and weight loss 🙌🏽. And one of my favorite things as a mom is watching these two cuties devour healthy food and recipes!

I now look at exercise as “extra credit”. And while it will always be part of my daily routine, I know that it shouldn’t be my JUSTIFICATION for indulgences or over eating.

This Mindful Eating program taught me that if I want the Snickers bar, I’ll have the dang candy bar, but I’m going to consciously know how it will affect me. And that mindset alone helps me to think twice before I make a food choice 👌🏼. My accountability group launches next week and I cannot wait to help others LOSE WEIGHT HAPPILY — and keep it off for good!! I have a select number of clients ready to go, so if you’re interested in reserving a spot or just learn more about it, shoot me an email at tolaas15@gmail.com! I'll even throw in a little bonus Starter Kit for you! 💓

#nutrition #healthyfood #healthyrecipes #tinytoddlertaster #watermelon #brotherandsister #snacktime #feed #hungry #hangry #exercise #fitness #mindset #happy #healthy #toddler #babyboy
  • “I ran today, so I can have the ice cream.” “I do intense workouts, so I can have seconds whenever I want.” “I worked out every day this week...might as well have several cocktails this weekend.” Raise your hand if you’ve ever had that mindset? 🙋🏼‍♀️😬 That way of thinking is a very slippery slope, and that was me, again and again. Honestly, I'm still working on it too. I'm human.

    I would workout numerous times a day, intense workouts, but rarely saw results because my nutrition was so inconsistent.

    After working with our Registered Dietician the past 8 weeks, I’ve had BREAKTHROUGHS when it comes to mindset around food, exercise, and weight loss 🙌🏽. And one of my favorite things as a mom is watching these two cuties devour healthy food and recipes!

    I now look at exercise as “extra credit”. And while it will always be part of my daily routine, I know that it shouldn’t be my JUSTIFICATION for indulgences or over eating.

    This Mindful Eating program taught me that if I want the Snickers bar, I’ll have the dang candy bar, but I’m going to consciously know how it will affect me. And that mindset alone helps me to think twice before I make a food choice 👌🏼. My accountability group launches next week and I cannot wait to help others LOSE WEIGHT HAPPILY — and keep it off for good!! I have a select number of clients ready to go, so if you’re interested in reserving a spot or just learn more about it, shoot me an email at tolaas15@gmail.com! I'll even throw in a little bonus Starter Kit for you! 💓

    #nutrition #healthyfood #healthyrecipes #tinytoddlertaster #watermelon #brotherandsister #snacktime #feed #hungry #hangry #exercise #fitness #mindset #happy #healthy #toddler #babyboy
  • 2 0 2 minutes ago
  • OMAD was taco meat with a little bit of cheese and sour cream(I cut out the majority of dairy because it messes with my tummy but obviously taco meat needs it 😂) and roasted carrots 🥕 🤤
  • OMAD was taco meat with a little bit of cheese and sour cream(I cut out the majority of dairy because it messes with my tummy but obviously taco meat needs it 😂) and roasted carrots 🥕 🤤
  • 2 2 2 minutes ago
  • ☀️ sᴜɴɴʏ ᴅᴀʏs ᴡɪᴛʜ ᴍʏ ʙᴀʙʏ ʙᴏʏ - ʜᴇʟʟᴏ sᴘʀɪɴɢ!
  • ☀️ sᴜɴɴʏ ᴅᴀʏs ᴡɪᴛʜ ᴍʏ ʙᴀʙʏ ʙᴏʏ - ʜᴇʟʟᴏ sᴘʀɪɴɢ!
  • 6 1 2 minutes ago
  • TIPS FOR IMPROVING GLUCOSE REGULATION WITHOUT GIVING UP CARBS♥️
⁣
Signs blood glucose regulation may be less than optimal:⁣
Menstrual irregularities⁣
Disrupted sleep⁣
Fatigue⁣
Increased appetite and sugar cravings⁣
Joint pain⁣
Abdominal weight gain⁣
⁣
Optimal fasting levels (per @chriskresser (CK) and @saragottfriedmd)⁣
70-85 g/ dL⁣
⁣
Optimal post-prandial levels (per CK)⁣
1 hr after eating <140⁣
2 hr after eating <120⁣
3 hr after eating = back to fasting level⁣
⁣
Considerations to improve glucose regulation👇🏼
⁣
Avoid eating high carb foods in isolation- be sure to consume them as part of a mixed meal with adequate protein, fat, and fiber.⁣
⁣
At meals, at veggies first and starchy carbs last. ⁣
⁣
Engage in regular physical activity. In our corner of the internet- most of us don’t have a problem being active. But if you’re not exercising regularly, consider starting a regular resistance training program! And work on crushing 10k steps on the daily for everyone. ⁣
⁣
Monitor your glucose response to specific foods. Get a glucometer and start tracking post-prandial values. While glycemic index charts can give us a good idea of how certain foods might affect us, responses to foods are highly varied between people AND depend on the context of the meal that they are consumed in. As always, tracking this data is the best way to understand your individual responses/ patterns. ⁣
⁣
Resistant starches *might* decrease your glucose response. If you cook and then cool starches (including rice and potatoes), this creates a resistant starch. Consider tracking your glucose response after eating freshly cooked starches vs cooled starches to see if there is any difference.⁣
⁣
Supplementation considerations: Apple cider vinegar prior to meals, cinnamon, gymnema, berberine⁣
⁣
These recommendations are a compilation of my personal experiences and information I have gathered from @chrismasterjohn , Alex Leaf, and Chris Kresser. ⁣
⁣
For more information on blood glucose regulation, check out the resources these humans have available! And as always chat with your physician if you’re concerned about your glucose regulation!⁣
⁣
Questions?? Pop em in the comments below! xoxo
  • TIPS FOR IMPROVING GLUCOSE REGULATION WITHOUT GIVING UP CARBS♥️

    Signs blood glucose regulation may be less than optimal:⁣
    Menstrual irregularities⁣
    Disrupted sleep⁣
    Fatigue⁣
    Increased appetite and sugar cravings⁣
    Joint pain⁣
    Abdominal weight gain⁣

    Optimal fasting levels (per @chriskresser (CK) and @saragottfriedmd)⁣
    70-85 g/ dL⁣

    Optimal post-prandial levels (per CK)⁣
    1 hr after eating <140⁣
    2 hr after eating <120⁣
    3 hr after eating = back to fasting level⁣

    Considerations to improve glucose regulation👇🏼

    Avoid eating high carb foods in isolation- be sure to consume them as part of a mixed meal with adequate protein, fat, and fiber.⁣

    At meals, at veggies first and starchy carbs last. ⁣

    Engage in regular physical activity. In our corner of the internet- most of us don’t have a problem being active. But if you’re not exercising regularly, consider starting a regular resistance training program! And work on crushing 10k steps on the daily for everyone. ⁣

    Monitor your glucose response to specific foods. Get a glucometer and start tracking post-prandial values. While glycemic index charts can give us a good idea of how certain foods might affect us, responses to foods are highly varied between people AND depend on the context of the meal that they are consumed in. As always, tracking this data is the best way to understand your individual responses/ patterns. ⁣

    Resistant starches *might* decrease your glucose response. If you cook and then cool starches (including rice and potatoes), this creates a resistant starch. Consider tracking your glucose response after eating freshly cooked starches vs cooled starches to see if there is any difference.⁣

    Supplementation considerations: Apple cider vinegar prior to meals, cinnamon, gymnema, berberine⁣

    These recommendations are a compilation of my personal experiences and information I have gathered from @chrismasterjohn , Alex Leaf, and Chris Kresser. ⁣

    For more information on blood glucose regulation, check out the resources these humans have available! And as always chat with your physician if you’re concerned about your glucose regulation!⁣

    Questions?? Pop em in the comments below! xoxo
  • 3 1 4 minutes ago
  • .
Tuna with Lemon & Greens
1. Canned tuna
2. Arugula
3. Spinach
4. Cherry tomatoes 
5. Cucumber 
6. Green bell pepper 
7. Avocado oil 
8. Lemon juice
9. Salt & Pepper
Right before eating squeeze fresh lemon juice on top and add salt & pepper
  • .
    Tuna with Lemon & Greens
    1. Canned tuna
    2. Arugula
    3. Spinach
    4. Cherry tomatoes
    5. Cucumber
    6. Green bell pepper
    7. Avocado oil
    8. Lemon juice
    9. Salt & Pepper
    Right before eating squeeze fresh lemon juice on top and add salt & pepper
  • 4 2 4 minutes ago
  • Finishing up my Back To Back 2 Day deep cellular cleanse tonight!
.
48 hours of supported intermittent fasting!
.
Why do I choose to cleanse?
.
Because it helps my body:
🔥remove nasty impurities
🔥burn unhealthy stubborn visceral fat
🔥improve insulin sensitivity
🔥reset food cravings
🔥restore mental clarity
🔥age more youthfully
🔥maintain muscle mass
.
And the list keeps going!
.
On top of all that, I FEEL amazing when I cleanse! Energy is THROUGH THE ROOF!
.
Think about it like an oil change for your body.
  • Finishing up my Back To Back 2 Day deep cellular cleanse tonight!
    .
    48 hours of supported intermittent fasting!
    .
    Why do I choose to cleanse?
    .
    Because it helps my body:
    🔥remove nasty impurities
    🔥burn unhealthy stubborn visceral fat
    🔥improve insulin sensitivity
    🔥reset food cravings
    🔥restore mental clarity
    🔥age more youthfully
    🔥maintain muscle mass
    .
    And the list keeps going!
    .
    On top of all that, I FEEL amazing when I cleanse! Energy is THROUGH THE ROOF!
    .
    Think about it like an oil change for your body.
  • 4 1 4 minutes ago
  • Bromelain is a natural protein 
digesting enzyme obtained from the core 
or stem of #pineapple🍍
.
Bromelain is a safe, natural anti-inflammatory and analgesic for patients or athletes suffering from arthritis and joint pain, which is why it is included in @lionedge_nutrition’s Post Edge and Joint Edge Rx!
.
Bromelain’s action as an anti-inflammatory is mediated via the following factors: reducing plasma fibrinogen levels, decreasing bradykinin levels (which results in reduced vascular permeability and hence reducing edema and pain) and decreasing levels of PGE2 and thromboxane.
.
If that’s not enough, this #superfood has also shined in clinical studies to help improve absorption/digestion, gut health and overall immunity.
.
📲TAP LINK IN BIO 🔝 to discover the health 
benefits of #bromelain
.
.
#LionEdgeNutrition 
#StayInformed
#HealthyFood
  • Bromelain is a natural protein
    digesting enzyme obtained from the core
    or stem of #pineapple 🍍
    .
    Bromelain is a safe, natural anti-inflammatory and analgesic for patients or athletes suffering from arthritis and joint pain, which is why it is included in @lionedge_nutrition’s Post Edge and Joint Edge Rx!
    .
    Bromelain’s action as an anti-inflammatory is mediated via the following factors: reducing plasma fibrinogen levels, decreasing bradykinin levels (which results in reduced vascular permeability and hence reducing edema and pain) and decreasing levels of PGE2 and thromboxane.
    .
    If that’s not enough, this #superfood has also shined in clinical studies to help improve absorption/digestion, gut health and overall immunity.
    .
    📲TAP LINK IN BIO 🔝 to discover the health
    benefits of #bromelain
    .
    .
    #LionEdgeNutrition
    #StayInformed
    #HealthyFood
  • 2 1 9 minutes ago
  • Now that spring has officially sprung, it’s time to start thinking about giving your body a post-winter feasting reboot. I don't mean going on any silly, restrictive "diet". In fact, I don't want you to count a single calorie during this reboot. The duration of the reboot is also completely up to you. My hope is that you literally take a load off and give your body a much needed rest from overindulgence and general toxicity from the modern world.

Are you in?

A clean eating plan without counting a single calorie. On the blog, link in bio x
  • Now that spring has officially sprung, it’s time to start thinking about giving your body a post-winter feasting reboot. I don't mean going on any silly, restrictive "diet". In fact, I don't want you to count a single calorie during this reboot. The duration of the reboot is also completely up to you. My hope is that you literally take a load off and give your body a much needed rest from overindulgence and general toxicity from the modern world.

    Are you in?

    A clean eating plan without counting a single calorie. On the blog, link in bio x
  • 3 2 12 minutes ago