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STRENGTH AND RUNNING BLOG
for expert tips on running, strength training for runners, and nutrition
What happens when you have good intentions over the holidays, but the temptations get the best of you, and you over-indulged? You ate more than you wanted, you drank more than you planned and your calorie deficit is now defunct? Never fear, I am here to help you get back on track after the holiday meal with the clean slate approach.
Nutrition can be tricky. It seems like you should be able to follow a bunch of food rules to reach all your body composition goals. There are a lot of diets out there that promise health, happiness and six pack abs: There's Paleo (high protein, low carb), Ketogenic (high fat, extremely low carb), low fat diets, low carb diets, high fat diets and high protein diets. What's the best one? The answer is...it depends.
Every body is different. The diet that your co-worker's best friend's little sister swears by, may not be the miracle diet for you. In fact, following a diet at all can be determinantal to long-term success. People that follow diets tend to go on and off of them, which leads to weight loss, then weight gain. The yo-yo dieting can be worse for your health and waistline than if you never dieted at all.
The problem with rules is that rules are made to be broken. As soon as you tell yourself you can't have carbs, it seems everyone is passing the rolls, ordering pizza and having birthday celebrations with cake.
We are human and we tend to want what we can't have. Sure, you could buckle down with hard-core discipline. That may even work for awhile, but when we are looking for long-term success, we have to think long term. Is it sane and sustainable? Anyone can white-knuckle their way to weight loss over four to twelve weeks. People do it all the time. But if you place strict restrictions on what you can eat, most people will eventually break and the weight comes back plus more.
I am also not suggesting that you eat whatever you want all the time, with no regard for health. The secret is finding the balance between what is healthy and nourishing for your body, what you enjoy and what tastes good. We want to enjoy our life but we also want to meet our body composition goals.
We also want to spend quality time at meals with friends and family (and we all know that rarely happens over steamed broccoli and kale). Health is not just what you eat. Spending quality time with family, cultivating loving relationships and spending time with other humans is also a part of a healthy lifestyle. If you restrict your food choices so much that it becomes difficult to eat meals with other people, you may have taken it too far.
I am naturally an all-or-nothing thinker. It took me a lot years and a lot of pounds lost and regained to overcome this mindset. I work hard to not look at food as good or bad. Some foods are more nutrient-dense and nourishing, but some foods are good in other ways, like they are delicious or are a part of cultural traditions or celebrations.
I want to make healthy choices that support my goals but I also want to enjoy my life. How do I find that balance? I try to make food choices on a continuum. There is not a black-and-white good-or-bad choice. Whenever faced with a food choice that is less than optimal, I think, how can I make this choice a little better?
I'm with friends and they ordered a pizza. I happen to love pizza and I am starving. How can I make this choice a little better? Maybe I can order a side salad to eat alongside my pizza. Maybe I can pick off the pepperoni. Maybe I can limit myself to two slices instead of the usual four. Maybe I'll remember how my tummy feels the next day and forgo it altogether. Maybe not.
It's about being mindful of your choices and making the best of the situation. Enjoy the pizza. It's part of life. Be mindful that it is an indulgence to enjoy but not overindulge. You see the difference?
But we're human and sometimes we start eating the pizza and it's just so good and it's just sitting there, like, staring at you to eat another piece. So you do. And another. And another. It happens. It happens to me (I never claimed to be perfect). And you know what? It's not the end of the world. You didn't blow your diet. All your goals are not circling the drain. You're human. You made a mistake. Move on. It's the clean slate approach. You don't have to workout extra long the next day or skip your next meal. You don't have to give up all together and decide you already blew it, you might as well eat poorly for the rest of the day, weekend or week and start over Monday. One poor choice does not change anything. Just pick back up from where you left off and start over. Every meal is a new fresh start. One overindulgence doesn't ruin everything. It happens. Move on.
If you feel like you may have a binge eating disorder when you lose control and can't stop yourself from overeating on a regular basis, I suggest you work with a Registered Dietitian.These things can be challenging to overcome on your own, it shows great strength to ask for help. I can recommend a RD in Fort Worth who is experienced helping people in these situations.
I try to pass my food choices through the sane and sustainable test. Is it sane? is it sustainable? I mean, you could do the seven day cabbage soup diet, but it is neither practical, sane or sustainable over the long term. Any weight lost on short-term crash diets is usually gained back plus more for good measure. It may be tempting to try the latest fad diet, but before starting anything new consider if it is a long-term solution for fat loss.
Is it better to lose twenty pounds in twelve weeks on a strict diet that you gain back twelve weeks after that? Or is is better to lose twenty pounds in twenty or even thirty weeks that stays off for life. The common-sense, slow, long-term approach is the way to permanent fat loss.
We are often looking for the next solution to try. What's the latest diet? What's the latest supplement or new workout? Will this fat loss shake help me lose weight? (#protip There's no such thing as a fat loss shake.) People are often looking for the next quick fix, the new food rules or miracle weight loss solution while overlooking the core principles of fat loss. Even experienced health and fitness enthusiasts fall into this trap.
Make sure you are covering the basics. Are you moving on a regular basis in a way that feels good for your body? Are you consistently eating mostly whole foods from nature while allowing some room for indulgences? Are you sleeping seven to eight hours a night? Are you listening to the hunger and satiety signals that your body sends? Are you eating slow and mindfully?
The beauty of cultivating healthy habits is once something becomes a habit, it is just something that you do, like brushing your teeth. You don't usually need to find motivation to brush your teeth, it is just something that is on auto-pilot in your life. Your lifestyle and healthy food choices can be on auto-pilot too. You just have to be willing to take the time to cultivate the habits.
Developing healthy habits is not a quick fix. It's not a lose twenty pounds in eight weeks plan. When you return to the basics, take things slow, re-learn how to listen to your body, teach your brain to perform healthy habits on autopilot, everything changes. You learn to the fuel your body in the way that it needs. You learn to enjoy healthy foods without giving up all your favorite foods. Your body responds by returning to its optimal state. All it takes is time, patience and persistence.
Does this sound right for you? Do you like this sane and sustainable approach to health and fitness? Are you ready to make changes to your core habits? Are you willing to take it slow with a common-sense approach that really works when you stick with it over the long term? Are you willing to try and make mistakes and then try again? Are you willing to start over at your next meal with a clean slate? If so, my online nutrition program may be the perfect match for you.
I am running a one time only black Friday sale! Save 50% off off the monthly cost when you purchase six months in advance. I am only accepting six applicants at this insanely reduced cost. The price will never be lower. You can choose your start date of December 1st or January 1st. Finally make New Year Resolutions you can keep with nutrition habits coaching. I am here to help you reach all your 2018 health and fitness goals. Get your name on the list to get notified on Black Friday.
Have questions? I'd love to help!
Like this post? It helps me when you share with your friends and followers.
Like this post? It helps me when you share with your friends and followers.
Fitness advice is everywhere—do less cardio, lift heavier, eat clean, count macros, fast, don’t fast. It’s no wonder people feel stuck before they even start. In this blog post we explore that there’s no single “right” way, only the way that works for you. The key is cutting through the noise, focusing on fundamentals, and filtering advice through the lens of your goals, lifestyle, and what you can actually stick with.
In this blog post, learn why not all processed foods deserve the bad reputation they often get. We'll explore the spectrum of processed foods, from highly nutritious options like frozen vegetables and canned beans to more indulgent choices, and uncover what people often get wrong about them. You'll discover how to make smarter choices, simplify meal prep, and embrace balance in your diet without unnecessary stress.
Often the hardest part of a healthy lifestyle is finding balance. If you can eat well most of the time, there is some wiggle room for indulgences. With the 80/20 rule, you eat to serve your goals 80% of the time and allow 20% for treats, celebrations, and whatever else life throws at you. In this blog post, we talk about the correct way to apply the 80-20 rule to get the best results, without heavy restrictions.
Do you find calorie or macro tracking too tedious, and often not effective? In this blog post, I review five ways you can adjust your habits to lose weight without counting calories; including hand portion control, eating slowly, consume more protein and vegetables, improving sleep quality, and reducing processed foods.
This month my husband and I are challenging ourselves to prepare and eat all meals at home. Read about the benefits of eating at home, how to prepare for the challenge, and to overcome obstacles. Are you in for an eat at home challenge? How hard would it be to avoid restaurant meals for a month?
There are three steps to set up your environment for dieting success. 1. Clean out your pantry and fridge so the foods that are close at hand support your goals. 2. Go grocery shopping and buy the types of foods that help you achieve your nutrition plans. 3. Meal prep so that you have healthy foods convenient and available for when you are tired, late, stressed, and frazzled. Explore these blog posts for more tips for success.
You don’t have to overhaul your diet to see results and improvements in running performance. Instead, develop these habits to simplify your nutrition and diet strategy. 1. Eat minimally-processed foods. This alone will correct most issues with diets. 2. Eat adequate protein to support your goals. 3. Drink enough water. Simple enough to execute right away.
As a nutrition coach people often come to me and (think they) want me to tell them exactly what they should eat. That's not my job. In fact, it's outside my scope of practice as a coach. The truth is that telling people what they should do is rarely an effective strategy anyway. No one likes being told what to do (or what not to do). It's human nature. It may sound like it is easier to have someone else dictate a diet or meal plan that you just follow exactly, it rarely ever works in the real world.
If I gave you a meal plan and told you exactly what and how much to eat for every meal of the day, then what happens if I assign a food that you don't like? What if you have lunch plans with a friend? What happens when your family doesn't want to eat that meal plan? What happens when you get bored eating the same thing over and over again? What happens when you crave certain foods? What about the holidays? What happens if you have a life? The bottom line is most people are not able to stick to a strict meal plan over the long term.
Why Diets & Meal Plans Rarely Work for Long Term Fat loss and What to Do Instead. Save to Pinterest for Later!
Short-term strategies provide short-term results. My rule of thumb is that if it is not sustainable over the long-term, it is usually not worth my time.
If you do need a meal plan for a medical reason, it's imperative that you work with a Registered Dietitian. I can suggest a great RD for you if you live in Fort Worth.
Most people who want to make nutrition changes in order to lose fat, feel better and improve their health will find success by working with a nutrition coach in order to improve their nutrition habits as opposed to trying to follow a diet or meal plan.
You're in charge of you. On some level you already know what works for you and your body. You know what makes you feel good and what makes you feel crappy. I function as your guidepost. I can help you decide what healthy habits you want to try, help you track & measure, hold you accountable, help you overcome roadblocks and the natural human resistance to change.
We work together to brainstorm ideas for improvement. You ultimately decide what is most important to you. You decide what works best for your lifestyle. If there is something you don't want to change (even if it feels like it is something you should want to change) then you don't have to change that right now (or ever).
Sometimes when people start working with me they tell me that they are concerned that I am going to take away all their favorite foods or they are worried they will have to miss out out dinners with friends and family. I've had clients tell me they ate all their favorite foods in the days leading up to our first appointment because they were sure I was going to tell them to give it all up. Nope. That's not what I do.
You are still the boss of you. The nutrition coach/client relationship is not a dictatorship. I help you decide what healthier choices you want to make that fit inside your lifestyle, preferences and goals. I never give people strict rules about what they can and can't eat. I don't follow strict rules for myself, why would I dictate them to you? I don't know your body like you do. Strict rules leads to all-or-nothing thinking and all-or-nothing thinking rarely leads to long term fat loss success.
Everyone is different. What works for me, might not work for you. What worked for your co-worker might not work for you. We can start some nutritional experiments to find your own personal sweet spot of sanity and sustainability. What do you enjoy? What can you sustain? What is realistic? What are the best choices for your lifestyle?
A big mistake that people make is that they try to change all their bad habits at once. I still fall into this trap sometimes. Hey, I'm not perfect either! We all already know from countless New Year resolutions that the change-your-whole-life-in-one-day method rarely works beyond a couple of weeks. We get overwhelmed, bored or distracted and go back to our old ways. It's not a lack of motivation. It's not a personality flaw. It happens to literally everyone.
That is just not how humans work. We're not robots. We can't just flip a switch. Change takes time. First we have to want to change. Then we have to be ready to change. Then we have to be able to change. Then we can start making changes. Making changes slowly over time is the sustainable way that won't drive you crazy. It's not a quick fix. You can't cut corners to success.
You don't have to change your whole life around to live healthier and get results, you just need to figure out how to make healthier decisions inside the life you already live. It's not an overhaul. It's healthy habits built over time. We can work together to find the best path for your individual needs.
I am not suggesting it is easy. Behavior change is hard. Accepting that it is going to be hard is the first step. The willingness to keep trying when things get rough is the difference between failure and success.
I know a lot about nutrition and fitness that I can share with you but you're the expert of your own body. When we work together we can make the kinds of changes that yield permanent results.
Sound good?
Looking for a sane and sustainable approach to nutrition? I have six openings in my online nutrition program going on sale for Black Friday. Limited time offer for 50% off six months of the program for qualified candidates. Reach all your 2018 goals with nutrition habits coaching. Learn more!
If you're not ready to work with a coach but you want to start working on healthy habits on your own, here are a few places to start. Small changes can lead to big results. Tackle one habit at a time, work on it until it becomes second nature. Once you've mastered it, move on to another habit. If we worked together, these are some of the things we would likely tackle together (depending on your goals, preferences and lifestyle, of course). If you find you need more guidance and accountability, I am here for you.
1. Mindful Eating
2. Eat More Protein
3. 10K Steps a Day
4. Create a Sleep Ritual
Like this post? It helps me when you share with your friends and followers.
If you've ever wondered whether you're addicted to sugar, this blog post is for you. The good news? You have more control than you might think. With a few mindset shifts and intentional habits, you can train your brain to enjoy sugar without feeling controlled by it—finding balance without deprivation for a healthier, more sustainable approach.
Fitness advice is everywhere—do less cardio, lift heavier, eat clean, count macros, fast, don’t fast. It’s no wonder people feel stuck before they even start. In this blog post we explore that there’s no single “right” way, only the way that works for you. The key is cutting through the noise, focusing on fundamentals, and filtering advice through the lens of your goals, lifestyle, and what you can actually stick with.
In this blog post, learn why not all processed foods deserve the bad reputation they often get. We'll explore the spectrum of processed foods, from highly nutritious options like frozen vegetables and canned beans to more indulgent choices, and uncover what people often get wrong about them. You'll discover how to make smarter choices, simplify meal prep, and embrace balance in your diet without unnecessary stress.
Often the hardest part of a healthy lifestyle is finding balance. If you can eat well most of the time, there is some wiggle room for indulgences. With the 80/20 rule, you eat to serve your goals 80% of the time and allow 20% for treats, celebrations, and whatever else life throws at you. In this blog post, we talk about the correct way to apply the 80-20 rule to get the best results, without heavy restrictions.
Do you find calorie or macro tracking too tedious, and often not effective? In this blog post, I review five ways you can adjust your habits to lose weight without counting calories; including hand portion control, eating slowly, consume more protein and vegetables, improving sleep quality, and reducing processed foods.
This month my husband and I are challenging ourselves to prepare and eat all meals at home. Read about the benefits of eating at home, how to prepare for the challenge, and to overcome obstacles. Are you in for an eat at home challenge? How hard would it be to avoid restaurant meals for a month?
There are three steps to set up your environment for dieting success. 1. Clean out your pantry and fridge so the foods that are close at hand support your goals. 2. Go grocery shopping and buy the types of foods that help you achieve your nutrition plans. 3. Meal prep so that you have healthy foods convenient and available for when you are tired, late, stressed, and frazzled. Explore these blog posts for more tips for success.
You don’t have to overhaul your diet to see results and improvements in running performance. Instead, develop these habits to simplify your nutrition and diet strategy. 1. Eat minimally-processed foods. This alone will correct most issues with diets. 2. Eat adequate protein to support your goals. 3. Drink enough water. Simple enough to execute right away.
Welcome to the most wonderful time of the year. It seems that the day after Halloween, Christmas explodes all over us. It's time to start thinking about holiday parties, gifts and celebrations. It's a wonderful time to spend with family and friends and to show our love & gratitude. It's also the time of the year that most people shift their focus away from health and fitness with a self-promise to start over again in January.
Just when you finish up the last piece of the leftover Halloween candy, the cookies show up daily at the office, the neighbors send edible gifts, the holiday party buffet is abundant with dedicant treats and the drinks are overflowing. It's hard to avoid this time of year.
You don't have to accept holiday weight gain. You don't have to start over in January. You can start right now. Being mindful over the holidays can help you maintain and not gain (and even lose).
"But Lea," you scream. "Don't you know how crazy my life is? I don't have time for health and fitness right now. I promise to focus on it more in January when things calm down."
Life rarely ever calms down. The beauty of healthy habits is that when you cultivate them throughout the year, you're already on healthy auto-pilot when life gets crazy. It is not about changing your whole life to live healthier, it's about learning to live healthier inside your crazy, busy life. If you only practice healthy habits when life is calm, you'll only learn to do healthy habits when life is calm. Get it? You can be healthy and crazy busy.
It's not the Thanksgiving dinner or the holiday parties that are the problem. It's the choices we make the other 300 days a year. Special occasions are just that, special. If you practice daily healthy habits then what you do on special occasions doesn't matter. If you've made good choices all week then you can go ahead and have the pumpkin pie, no guilt.
A good rule of thumb is to eat 80% of your calories for the week from whole foods from nature, then the other 20% can be for the special occasions, Grandma's favorite pie and any other treats that you savor and enjoy.
Food is fuel, yes, but food is also how we bond with other humans. Bonding with people we love is part of living a healthy lifestyle. There's a balance.
The biggest mistake a person can make over the holidays is to decide that they aren't going to think about health and fitness at all. While there is definitely room for dedicant meals and holiday treats it is shouldn't be an excuse to overindulge.
One strategy you can try is to eat slowly. Take your time and enjoy that indulgence. You could scarf down a 1/2 dozen cookies because they are in front of you or you could savor a cookie or two by eating them slowly and mindfully. Chew your food. Think about the texture, the taste. Take a drink between bites. Eating slowly can help you control your calorie intake and you may even find you enjoy it more when you slow down to savor it.
Mindless eating can lead to holiday weight gain, mindful eating can help keep it under control.
Make it a family affair. Take a daily family walk. Challenge your friends to walk one mile a day every day from Thanksgiving until the new year. Sign up for a Turkey Trot or a Jingle Bell 5K. Do pushups against the counter when you're waiting for the microwave to ding. Do lunges as you vacuum. Park farther away in the parking lot when you go grocery shopping for your Thanksgiving dinner. Take 10 minutes to do a daily body weight routine, do it twice in the day. Structured exercise is great when you can do it, but every little action counts.
It's not an all-or-nothing choice. If you don't have time for an hour long exercise session today, then what do you have time for? Great. Then do that. Something is always better than nothing.
The habit of daily movement goes a long way in maintaining your weight.
Try making healthy substitutions in some of your holiday dishes, I bet your family won't even notice. If you're going to a holiday party be the person that shows up with the healthy dish, that way you'll know there will be at least one healthy option there. Volunteer to bring a chopped veggie tray, a fruit salad or a healthy casserole. A quick search on Pinterest for healthy holiday substitutions returned hundreds of delicious options.
Never show up hungry to a dinner or party. When you build your plate at the buffet or the dinner table, prioritize protein and vegetables first. Turkey is a great source of protein. Fill your plate up with mostly protein and veggies, then allow smaller portions of whatever is left. Fill up on the healthiest foods first, eat slowly, then if you still have room, have a few bites to try the other dishes.
In the end I think we should all enjoy everything that the holidays have to offer: family, friends, food and fun. We can be mindful and have the best of both worlds. Then when January rolls around and everyone is just starting to make their new year resolutions, we'll already be well on our way to reaching all of our health and fitness goals.
Looking for a sane and sustainable approach to nutrition? I have six openings in my nutrition program going on sale for Black Friday. LImited time offer for 50% off six months of the program for qualified candidates. Reach all your 2018 goals with nutrition habits coaching. Learn more!
Like this post? It helps me when you share with your friends and followers.
If you've ever wondered whether you're addicted to sugar, this blog post is for you. The good news? You have more control than you might think. With a few mindset shifts and intentional habits, you can train your brain to enjoy sugar without feeling controlled by it—finding balance without deprivation for a healthier, more sustainable approach.
Fitness advice is everywhere—do less cardio, lift heavier, eat clean, count macros, fast, don’t fast. It’s no wonder people feel stuck before they even start. In this blog post we explore that there’s no single “right” way, only the way that works for you. The key is cutting through the noise, focusing on fundamentals, and filtering advice through the lens of your goals, lifestyle, and what you can actually stick with.
In this blog post, learn why not all processed foods deserve the bad reputation they often get. We'll explore the spectrum of processed foods, from highly nutritious options like frozen vegetables and canned beans to more indulgent choices, and uncover what people often get wrong about them. You'll discover how to make smarter choices, simplify meal prep, and embrace balance in your diet without unnecessary stress.
Often the hardest part of a healthy lifestyle is finding balance. If you can eat well most of the time, there is some wiggle room for indulgences. With the 80/20 rule, you eat to serve your goals 80% of the time and allow 20% for treats, celebrations, and whatever else life throws at you. In this blog post, we talk about the correct way to apply the 80-20 rule to get the best results, without heavy restrictions.
Do you find calorie or macro tracking too tedious, and often not effective? In this blog post, I review five ways you can adjust your habits to lose weight without counting calories; including hand portion control, eating slowly, consume more protein and vegetables, improving sleep quality, and reducing processed foods.
This month my husband and I are challenging ourselves to prepare and eat all meals at home. Read about the benefits of eating at home, how to prepare for the challenge, and to overcome obstacles. Are you in for an eat at home challenge? How hard would it be to avoid restaurant meals for a month?
There are three steps to set up your environment for dieting success. 1. Clean out your pantry and fridge so the foods that are close at hand support your goals. 2. Go grocery shopping and buy the types of foods that help you achieve your nutrition plans. 3. Meal prep so that you have healthy foods convenient and available for when you are tired, late, stressed, and frazzled. Explore these blog posts for more tips for success.
You don’t have to overhaul your diet to see results and improvements in running performance. Instead, develop these habits to simplify your nutrition and diet strategy. 1. Eat minimally-processed foods. This alone will correct most issues with diets. 2. Eat adequate protein to support your goals. 3. Drink enough water. Simple enough to execute right away.
I used to think that people who meal-prepped were those kind of people who really had their $hit together. The kind of people who threw those Pinterest-worthy parties with home-baked goods and hand-made decorations. The sort of people who made their beds every. single. day. You know, really together.
I'm kind of a mess. I couldn't bake or craft if my life depended on it and I run out the door every morning in a frenzy. I wouldn't say that I make my bed, more like I try to straighten-up the covers a bit so they are not in a big lump in the middle. That counts, right? Who has time? (and I'll mention that I don't even have kids, so honestly, I have no idea how you do it.)
I figured out that meal-prep is actually perfect for people like me. I don't feel like I have it all together all the time, so if I take a little time up front, I end up spending less time and energy (not to mention money, oops I mentioned it) in the long run. If I spend 30 minutes prepping on a Sunday I know that I'll always have a healthy meal ready to go for breakfast no matter how frenzied my morning turns out.
Overnight oats saves breakfast. It is easy to make a healthy choice in the morning when it's already prepared and waiting in the fridge. Just grab a spoon and dig in. As a nutrition coach I love it because overnight oats have a mix of healthy carbohydrates, protein and fats. If you are an athlete especially, you want to make sure you are covering all your nutritional bases.
I experimented with a few different flavor combinations and I came with up with these varieties.
Overnight Oats - Save on Pinterest for later!
This post may contain affiliate links.That just means if you click on a link in this post and make a purchase then I make a small percentage of the sale. No one is getting rich here, it just helps with the running (pun intended) of this blog. Thanks, as always, for your support.
I used one pint mason jars, all of the flavor combinations have the same base
1/3 cup of old fashioned 100% whole grain rolled oats (uncooked)
1/3 cup of milk
1/3 cup of plain Greek yogurt (this is where you get your protein)
The topping varieties are endless. Here are a few that I loved:
1/3 cup of old fashioned 100% whole grain rolled oats (uncooked)
1/3 cup of milk
1/3 cup of plain Greek yogurt
2 tablespoons of peanut butter powder (or you could use natural peanut butter)
1/2 banana
coconut flakes
1/3 cup of old fashioned 100% whole grain rolled oats (uncooked)
1/3 cup of milk
1/3 cup of plain Greek yogurt
1/2 tbsp cinnamon
blueberries/raspberries/strawberries
sliced almonds
coconut flakes
1/3 cup of old fashioned 100% whole grain rolled oats (uncooked)
1/3 cup of milk
1/3 cup of cottage cheese (changed it up from Yogurt for this one)
1/2 large peach chopped
sliced almonds
coconut flakes
1/3 cup of old fashioned 100% whole grain rolled oats (uncooked)
1/3 cup of milk
1/3 cup of plain Greek yogurt
1/3 cup of crushed pineapple
sliced almonds
coconut flakes
If you are worried about soggy oats, then some people recommended making only two jars in advance. I however, thought that by the end of the week they were even more delicious as the flavors were soaked up from sitting in the fridge all week. It's really a personal preference. I liked making five mason jars ahead of time and eating them all week. I ate the one with the banana on the first day just to be sure.
What do your mornings looks like? Are they hectic like mine? I have another idea for a breakfast on the go that I will share next week.
Will you give these a try and let me know what you think? What's your go-to breakfast? What strategies do you use to eat healthy on the go?
Like this post? It helps me when you share with your friends and followers.
If you've ever wondered whether you're addicted to sugar, this blog post is for you. The good news? You have more control than you might think. With a few mindset shifts and intentional habits, you can train your brain to enjoy sugar without feeling controlled by it—finding balance without deprivation for a healthier, more sustainable approach.
Fitness advice is everywhere—do less cardio, lift heavier, eat clean, count macros, fast, don’t fast. It’s no wonder people feel stuck before they even start. In this blog post we explore that there’s no single “right” way, only the way that works for you. The key is cutting through the noise, focusing on fundamentals, and filtering advice through the lens of your goals, lifestyle, and what you can actually stick with.
In this blog post, learn why not all processed foods deserve the bad reputation they often get. We'll explore the spectrum of processed foods, from highly nutritious options like frozen vegetables and canned beans to more indulgent choices, and uncover what people often get wrong about them. You'll discover how to make smarter choices, simplify meal prep, and embrace balance in your diet without unnecessary stress.
Often the hardest part of a healthy lifestyle is finding balance. If you can eat well most of the time, there is some wiggle room for indulgences. With the 80/20 rule, you eat to serve your goals 80% of the time and allow 20% for treats, celebrations, and whatever else life throws at you. In this blog post, we talk about the correct way to apply the 80-20 rule to get the best results, without heavy restrictions.
Do you find calorie or macro tracking too tedious, and often not effective? In this blog post, I review five ways you can adjust your habits to lose weight without counting calories; including hand portion control, eating slowly, consume more protein and vegetables, improving sleep quality, and reducing processed foods.
This month my husband and I are challenging ourselves to prepare and eat all meals at home. Read about the benefits of eating at home, how to prepare for the challenge, and to overcome obstacles. Are you in for an eat at home challenge? How hard would it be to avoid restaurant meals for a month?
There are three steps to set up your environment for dieting success. 1. Clean out your pantry and fridge so the foods that are close at hand support your goals. 2. Go grocery shopping and buy the types of foods that help you achieve your nutrition plans. 3. Meal prep so that you have healthy foods convenient and available for when you are tired, late, stressed, and frazzled. Explore these blog posts for more tips for success.
You don’t have to overhaul your diet to see results and improvements in running performance. Instead, develop these habits to simplify your nutrition and diet strategy. 1. Eat minimally-processed foods. This alone will correct most issues with diets. 2. Eat adequate protein to support your goals. 3. Drink enough water. Simple enough to execute right away.
If you've ever wondered whether you're addicted to sugar, this blog post is for you. The good news? You have more control than you might think. With a few mindset shifts and intentional habits, you can train your brain to enjoy sugar without feeling controlled by it—finding balance without deprivation for a healthier, more sustainable approach.