Have Your Chocolate and Eat it Too!

dessert food nutrition recipe Dec 10, 2019

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.

Ingredients:
1 cup nonfat Greek yogurt 
2...

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Are smoothies making me gain weight?

food nutrition weightloss Dec 02, 2019

Maybe. A lot of times we think "smoothie, healthy!" But there are a lot of factors that go into a smoothie being a food that will help you achieve your physique goals:

1) The right quantity - it's easy to overeat calories in a smoothie because liquid calories are not as satiating as whole food calories, so make sure you measure your peanut butter, fruit and protein powder instead of just eyeballing it.

2) Beware of pre-digestion - a smoothie is technically pre-digested so it will be absorbed more quickly than a whole meal which can lead to blood sugar spikes. Best to have a smoothie pre or post workout when your body can utilize the quick carbs well.

3) Avoid adding sugar. If you add agave or maple syrup to your smoothie thinking you're doing something healthy, you're not. The sugar + fruit + pre-digestion = big insulin spike.

Here are my keys for a great smoothie:-

  • Add at least 25-35g protein powder

  • Add 1 Tbs. fat like cashew butter to slow digestion

  • Add some greens

  • Use a...

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How our client lost 8% bodyfat in 6 weeks

client fitness nutrition Nov 30, 2019
Today I want to share how our client lost 10lbs of fat,  gained 3lbs of muscle and shed 8% bodyfat in just 6 weeks.
 
Tracking your body fat as opposed to just scale weight is especially valuable for tracking progress because as you can see from our client's progress she is down about 7lbs on the scale, but she gained 3lbs of muscle which means she actually lost 10lbs of fat!
 
Her body fat percentage decreased from 29.1% to 21.2% in about 6 weeks. (She started with us the 21st of October).
 
She has been extremely precise with her macros every day of the week, avoided alcohol and sugar, been increasing her veggies, sleeping well, reducing stress and hitting her steps and workouts.
 
She is eating more every two weeks on our program (reverse diet), she is enjoying a relaxed free meal out every week, and she has more energy for her high-demand job! She also has involved her boyfriend in her journey and he is tracking macros too and they...
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Why the master cleanse is the worst thing possible for your body

nutrition Nov 26, 2019

I remember working with a girl who did the master cleanse for 10 days. IT. WAS. THE. WORST.

 She was a miserable b*$#! And guess what? She gained back all the weight she lost. 

The “master cleanse” (lemon juice, maple syrup & cayenne pepper, laugh laugh) is never something I’d recommend because:

  1. It has ZERO science to back it up.

  2. It’s a starvation diet.

  3. It’s not sustainable.

  4. It’s a quick fix for a deeper problematic relationship you have with food, stress & your emotions.

  5. It has ZERO science behind it (oh yeah, said that already)

Occasionally I’ll see a fitness coach recommend a “juice cleanse” for people to start their fitness journey. 

Why is a juice cleanse the worst idea ever? 

  1. It’s not a “cleanse.” Drinking juice doesn’t cleanse you. Your liver cleanses you.

  2. Juices, even if fresh pressed, cold pressed, pressed in Antarctica, are still just SUGAR....

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How do I eat at restaurants & have a social life while being healthy?

I get it. It's challenging. Not going to lie.

Restaurant meals present a variety of challenges including:

  • hidden fats and sugar

  • huge portions

  • novelty which increases over-eating

  • alcohol & sugary beverages

But you CAN enjoy eating out with friends and achieve your goals. You can't not socialize if you're on a healthy eating plan.

You need to learn STRATEGIES that will empower you to make choices aligned with your goals.

Here are a few of the hacks I've discovered that we teach our clients that are game changers!

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