ditch the scale to track progress

nutrition May 11, 2020
 

Are you sick and tired of getting on the scale and feeling discouraged with your progress?

You want to feel sexy & confident in your skin, but every time you hop on the scale, your self-esteem takes a hit.

NO BUENO!

Get off the scale and start using the MEDS Method to assess your progress.

This is the exact, super-easy & effective technique I teach my private clients and it will help free YOU from Scale Syndrome!

Ready to learn how to use it?

#1 MOOD - How is your mood? Are you feeling happy, sad, frustrated, irritated, angry, elated?

Nutrition is directly related to mood. Sugar increases mood swings.

The Mediterranean diet has been show to improve cognitive function. So ditch the sugar and add more salmon, nuts, olives and veggies!

#2 ENERGY - How is your energy? Are you waking up bright-eyed and bushy tailed? Or are you fatigued all day, reaching for caffeine constantly & feeling burnt out?

Food = Energy, and the quality of what you’re eating is directly...

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Vegan, Gluten-Free, Healthy Cookie Dough

Day 4,032 of quarantine. Let's play TWO TRUTHS and a lie.

My weekend activities:

  1. did an at-home bikini wax
  2. cried like a baby over an email the CEO of Delta sent me 
  3. ate cookie dough every night

...GOTCHA.

I did ALL these things.

Yep, I'm a nutritionist who eats cookie dough on the reg. You want my recipe? You want it? Let me hear you beg, c'mon. Okay this is getting weird.

This cookie dough is VEGAN, gluten-free and Heather approved. Just spoon it into your mouth and enjoy. I know you need some healthy comfort food right now.

HERE'S THE RECIPE and my really jenky photo of it! 


Don't say I didn't warn you.

Ingredients:

  • 1 15oz cannellini beans
  • 1/4 cup cashew butter or peanut butter
  • 5 Tbs. brown sugar
  • 2 tsp. vanilla extract
  • 3 Tbsp. oats
  • 1/8-1/4 tsp. sea salt
  • 1 Tbs. non dairy creamer or milk
  • 1/4 cup Lily's Dark Chocolate Chips

Directions:

Add all ingredients except chocolate chips to a blender or food processor. Blend until smooth, scraping down...

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How to lose bodyfat & keep your muscle!

DO YOU THINK YOUR BODY IS JUST STUCK AND CAN’T CHANGE?

When this client came to me, she did NOT feel good. She had a great life but her body was that one area not working for her.

She was working out multiple times a week and not seeing results (beyond frustrating!)

She felt like she’d been struggling with her weight her whole life. She was unhappy in her skin (despite a great life.)

She told me she just felt clueless about nutrition, fell off on the weekends and was eating too much sugar.

She wanted to enjoy going into her closet to pick out clothes. She wanted to feel comfortable in a swimsuit and in her skin again.

In our program:

She went from 29.1% body fat to 19.3% in just three months, lost three inches on her waist and lost 20lbs overall!

She learned how to fuel her workouts.

She learned about the content of food so now she knows how to stay on track for life.

And she feels comfortable in her skin again!

I absolutely LOVE helping women who...

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How do I stay within my fat macro?

So first thing you can do is portion control. Instead of having two eggs, try having one egg and half a cup of egg whites. Instead of half an avocado, try having a quarter. Instead of putting a tablespoon of olive oil in your pan, try using coconut oil spray.

Try substituting foods that are barely noticeable - for example egg whites have basically no fat while an egg has 6g of fat. You can swap out two eggs for egg whites on your avocado toast and you just saved 12g  of fat.

PB2 is a great option too - powdered peanut butter - instead of 1 Tbs. nut butter, try 2 Tbs. of powdered. You just saved  14g of fat. Now this isn’t to say nut butters are “bad” for you, they aren’t but if we think if food as a budget we have to spend each day relative to our goals, then you have a certain amount of fat grams to spend and it’s up to you how you want to spend them.

I also recommend ditching salad dressings and sauces which often add very little to dishes...

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Why sugar makes you fat...

food nutrition Jan 21, 2020

Do you have a sweet tooth? I had a BAD sweet tooth for years and would bake constantly, snacking on cookies and muffins. I couldn't understand why I couldn't drop this stubborn fat. I was using agave and maple syrup! Healthy sugars, right?

WRONG.

Turns out I was eating wayyyy too much sugar. When I quit ALL added sugars for 30 days, I magically (okay, not magic, #science), lost 3lbs easily and mainly off my belly.

I learned that sugar was making me fat...

My nurse brain turned on and I realized this was because of sugar triggering the release of the powerful hormone insulin.

Insulin is so powerful that it actually tells your body NOT TO BURN FAT.

Every time I ate sugar I was telling my body to hold onto fat and to store carbohydrates.

I was sick of busting my butt in the gym to be GAINING weight and decided it wasn't my workouts. It was my nutrition.

So now I eat low to no-sugar and my clients follow the same protocol for their BEST physique results possible.

...

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Nori Teriyaki Chicken Bowls

dinner nutrition recipe Jan 07, 2020

Living in Hawai'i means I eat really delicious Asian food on the regular!

Today I'm sharing a recipe that is Asian-inspired, super-fast and easy to create not to mention healthy, filling and delicious! Perfect for healthy meal prep in the new year.

 

Let's start cooking!

Ingredients

  • 1/2 cup prepared brown rice

  • 1/3 cup shelled cooked edamame (edamame are an excellent source of potassium, protein and fiber)

  • 100g grilled boneless skinless chicken thighs

  • 2 Tbs. Coconut Aminos Teriyaki Sauce (Coconut Aminos Teriyaki Sauce uses coconut tree sap for sweetness. It's still sugar so use with discretion based on your tolerance to added sugars (and goals). You can also use plain Tamari for no sugar)

  • 2 Tbs. sliced black olives

  • 3 oz. shredded carrots

  • 1/3 cup shredded cabbage

  • 1/4 cup diced tomato

  • 1/4 sliced avocado

  • 1/2 sheet nori (nori is an untoasted dried seaweed, full of micronutrients and low on macros)

Directions:

Heat up non-stick grill pan (you can also use a...

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How to bounceback after the holidays

nutrition wellness Dec 30, 2019

Heyyyyy girl heyyyy. Have you been eating your way through the holiday season? One too many hangovers? I get it. Been there myself, so today I'm giving you my top strategies for bouncing back from a vacation, business trip, sickness or anything that throws you off your normal nutrition and fitness game.

Get read to slay the new year with these strategies to feel amazing and produce aesthetic results in your body!

Lemon water

Start your morning with a warm cup of water with half a fresh squeezed lemon and a pinch of Himalayan pink sea salt. This will reset your digestion, hydrate you and energize you!

Get moving

If it's been a few days (okay, a month) since a high-intensity workout, a quick 20 minute aerobic session in the morning will improve your mood, sleep and energy after traveling. (Do it before eating.)

I like doing a super-simple and easy interval workout of 1 minute walk, 1 minute run. My goal is simple: get my body moving, heart rate up and breathe some...

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Have Your Nachos and Eat Them Too!

CONFESSION: I love nachos! But I honestly feel like crap after I eat traditional tortilla chips loaded with cheese and sour cream. So I've concocted a healthier option for ya'll! (You can take the girl out of Texas, but you can't take the Texas out of the girl.) 

Super Cheesy Nachos

Ingredients:
1 bag Brad's Veggie Cheddar Chips
4 Tbsp. Honest Stand Spicy Nacho Dip or Siete Queso
2 Tbsp. salsa
1 mini guacamole pack 
4 oz cooked 93/7 ground beef (or shredded chicken, shrimp, beans or tofu) 

Directions:
Heat nacho dip up in microwave for 1 min stirring every 20 seconds. Place chips on a plate and top with beef. Drizzle nacho dip over top, add salsa and guacamole pack.

Topping Ideas:
- Green onions
- Jalapeno slices
- Nonfat greek yogurt
- Chopped cilantro
- Grilled Street Corn
- Diced chicken, chile lime shrimp
- Black or pinto beans


Macros:
Carbs: 34g, Fat: 25g, Protein: 32g

(Save on fats by using chicken, shrimp or beans. Can also skip guacamole.)  

Tag us on Instagram @bishbod...

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Fruit: Friend or Foe?

nutrition Dec 24, 2019

Fruit....good or bad for weight loss? Neither. Fruit is not bad, but it's also not without its effects upon the body, some of which may hinder your progress depending on goals.

Composed of simple sugars, whole fruit acts more like a complex carb in the body because of its fiber and water content.

If you are metabolically healthy (not overweight/obese and not diabetic), your body can tolerate a wide range of fruits well, including the high glycemic index tropical fruits - banana, mango, papaya, especially if you are active.

Alternatively, if you are struggling to lose body fat, plateaued or overweight, eliminating high glycemic load fruits can help your body lose weight and improve metabolic health.

Everyone should focus on the following fruits for health:

  • Apple - rich in pectin and polyphenols

  • Grapefruit - low glycemic index and packed with vitamin C

  • Berries - full of antioxidants, fiber and delicious

  • Cherries - potential to help improve athletic performance

Fruits to eat...

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Breakfast Frittata

breakfast nutrition recipe Dec 19, 2019

Frittatas are a delicious, easy breakfast to prep ahead of time. Eaten cold or warm, they provide protein and endless flavor combos. They store well and can also be eaten for lunch or dinner.

Basic Frittata  

Ingredients:

6 eggs
1/2 cup egg whites
1 tsp. butter
Cooking spray 
1/4 tsp salt.

Add ins: 
- diced onion
- wilted greens
- mushrooms 
- sun-dried tomatoes 
- roasted sweet potato
- cooked, crumbled bacon
- sliced turkey or breakfast sausage 
- smoked salmon
- low-fat cheese
- vegan cheese (try Heidi Ho)

Directions:
Preheat oven to 350 F. Whisk eggs and egg whites in bowl. Add cooked meats, veggies and add-ins. Avoid using watery veggies (i.e. tomatoes). Drain cooked veggies before adding to egg mixture. Cook 25-28 minutes until a toothpick inserted comes out clean. Cool for 5-7 minutes. Slice into 4 servings. 

Chicken Breakfast Frittata  

Ingredients:
6 eggs
1/2 cup egg whites
1/2 package Whole Foods Chicken Breakfast Sausage
1/2 cup diced red onion
6...

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