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...
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...
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?
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.
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!
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)
Heat up non-stick grill pan (you can also use a...
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!
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!
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...
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
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)
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.
- Green onions
- Jalapeno slices
- Nonfat greek yogurt
- Chopped cilantro
- Grilled Street Corn
- Diced chicken, chile lime shrimp
- Black or pinto beans
Carbs: 34g, Fat: 25g, Protein: 32g
(Save on fats by using chicken, shrimp or beans. Can also skip guacamole.)
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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...
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.
1/2 cup egg whites
1 tsp. butter
1/4 tsp salt.
- diced onion
- wilted greens
- sun-dried tomatoes
- roasted sweet potato
- cooked, crumbled bacon
- sliced turkey or breakfast sausage
- smoked salmon
- low-fat cheese
- vegan cheese (try Heidi Ho)
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
1/2 cup egg whites
1/2 package Whole Foods Chicken Breakfast Sausage
1/2 cup diced red onion
You know what you can binge on? Veggies! I know you're sooooo excited about that, but seriously I want to teach you to love and CRAVE veggies.
Everyone can eat more vegetables (myself included) and the benefits are extensive including:
improved digestion and pooping (who doesn't love a good poop?)
improved nutrient absorption
decreased hunger and increased satiety
improved skin tone and color (that "green goddess glow")
improved athletic performance (hello, micronutrients)
decreased health risks
Eat unlimited veggies from the list below for improved health, reduced body fat, skyrocketing energy and glowing skin!
If you track macros, feel free to not log these specific vegetables (as long as you don't add additional fats to them!)
Bell pepper slices
Parsley, cilantro, basil (any fresh herb, no, not that herb)
Mushrooms (no, not that kind)
Do you think as a nutrition coach I never fall into a pint of ice cream failing to come up for air? You would be wrong.
Sometimes I get major ice cream cravings. Like "Let's eat the whole pint & see what happens!" cravings. Not "I'm going to eat 1/2 cup of Halo Top and stop."
Recently I’ve been having ice cream cravings HARD. Could it be because I live Hawai'i now? Perhaps.
So I tuned into what I was really craving - which was the ENERGY of ice cream.
See foods have different energies. I realized I was craving ice cream because I was craving cold, creamy, sweet and fruity. Ice cream is not the only thing that fulfills that. What else could?
My instinct was Greek yogurt, fruit, and yummy toppings so I headed to the store and stocked up on nonfat Greek yogurt, berries, cherries, sugar-free chocolate syrup, and some TruWhip.
I made this insanely delicious bowl - I call it a Chocolate Cherry Sundae.
1 cup nonfat Greek yogurt
We'd love to chat more with you and see if we can help you achieve your goals. We interview all potential bishBOD Squad members to determine if #1 we can help you and #2 you're a good fit for our squad.
Our rigorous screening process ensures you aren't investing your time and money in a program that can't solve your problem and we aren't wasting our time and energy working with clients who actually aren't ready to change.
If you're truly ready to change your life, then start by filling out our app below. Then we will be in touch via text message!