Looking back on where I was & where I am now. This is only the beginning. I can’t wait to share this project I’ve been working so hard on 🙆♀️ Living by these words: I want it, I got it 💎✨ Hair: @karla_ostoa ➕➕➕➕ #mondaymotivation
Leg work and handstands. _ 1) Quad extension with spine articulation exercise 5 reps x 4sets 2) Leg sequence (weighted) 5reps x 4 sets _ 1) 90/90 dynamic transfers 10reps/side x 4 sets 2) Handstand hold 1 min hold x 6 sets
Was craving something sweet after lunch today. But also wanting creamy with some crunch. Needing sweet but not tooooo sweet. And also some chocolate 🤣 I stopped and listened to my body #intuitiveeating and thought through what I could whip together in less than ✌🏼 minutes, so I didn’t ignore my craving. And I came up with this itty parfait 🥳 @so_delicious unsweetened vanilla coconut yogurt, frozen wild blueberries, dry roasted cashews and raw cocao nibs 🤩 I might just have to pre-make a bunch of these to keep on hand. It was just right for an afternoon snack 👌🏼 What is your favorite 2-minute-throw-together-snack?! *The big containers of coconut yogurt are on sale at @wholefoods just until tomorrow!*
✨ Happy Monday ✨ What do you think? Can you relate? Going from working out constantly without worrying about what you eat, to suddenly being in retirement and realizing, my pants feel a little tight...😰 One thing I hear so frequently from former athletes is, “I never had to worry about what I ate until after I retired.” This is SO common. Our bodies (and our minds) go through a change when we step away from competition. And while this is normal, it also may be very uncomfortable! If you’ve gained weight since retiring and feel at a loss with all the diets and fads encouraging you to try the newest quick fix, here is my advice: DITCH THE DIET. It has been scientifically proven that diets don’t work for long term success. But what do you do? 🤷🏻♀️ To help achieve comfort and health with your body post retirement, these are my go-to tips: 1️⃣ Give up the restrictions. Restricting foods leads to a restrict 🔁 binge cycle. Work on re-defining your relationship with food. (Easier said that done, but oh so worth it!) 2️⃣ Re-learn how to listen to your body. Being in tune with your hungry cues and what your body needs is SO important, and it helps to limit over and under eating. 3️⃣ Give yourself grace. This one is the most important! As athletes, our mindset is drive, drive, drive! It doesn’t have to be this way anymore. You body may not look like it did when you were competing. And that is okay. Struggling with weight gain, or being uncomfortable in your body after retirement? Send me a message! I’d love to help! 💕 . . . #dietitian#registereddietitian#nutrition#nutritionist#nutritiontips#nutritioncoach#healthcoach#ditchthediet#foodfreedom#intuitiveeating#mindfuleating#exathlete#retiredathlete#formerathlete#studentathlete#collegeathlete#athlete#athletemotivation#workoutmotivation#onceanathletealwaysanathlete
Sometimes we hear the same things 500 times and the 500th time we say ohhh ok that clicked for me. It’s all about the context, and hearing something when you are ready to hear it. So what did I hear? . @oprah #supersoulsunday podcast (in love with) she interviews @eckharttolle and he says... “when you are thinking about the past, WHEN are you thinking about it? Right now. And when you are worrying about the future, WHEN are you thinking about it? Right now. So really, the regret, shame, anxiety, worrying can all be controlled by actively being present in the NOW. because right now is the present and the future and everything else. It all is right now. And now. And now. . . Maybe this clicked for you, maybe it didn’t. Maybe it added to the 499th time you’ve heard something similar and the next time you hear it, it too may click?❓ . #now#yoga#balance#life#lifemoves#anxiety#mentalhealth#powerofnow#yogi#holistichealth#nutritionist
I don’t always take a multi but when I do it’s the dead of winter and I feel like I need a nutrient boost. During winter time in Canada we have less access to locally grown fresh veg (aka locally grown and fresh nutrients). So I personally like to add in some extra nutrients with a multi 😎 p.s. only 57 more days until spring #veganly#liveveganly#veganlyvitamins#vistamagcanada#vistaambassador @vistamagcanada @veganlyvitamins
Happy Wednesday!!! 🤗 . Today, I actually didn’t make it to the gym 😐 my morning routine is starting to slip...stress, emotion, tiredness, etc. 😩 . . . I have been listening more to my body....sleeping when I’m tired, eating when I’m hungry, running when I want to run (for the most part unless I’m training), or yoga (which I’m trying to do everyday for a challenge) which I think is important. . . . Listening to my body has helped me to learn more about it, understand it, and love my body for what it can do. . . . But for the most part, I try to go to the gym at least 4-5 days a week. Why? What really gets me up when I do get up early to go to the gym? . . . Well....of course there’s long-term benefits that give me some motivation like running well in a race, having a healthy heart, looking good 😆 (not gaining weight), etc. But it’s really how I feel during and afterwards. . . . Especially after a hard run, I feel proud of myself. Sometimes I feel exhausted, but I usually feel like I’m on top of the world. Yoga relaxes me. It helps me to release emotion. It helps rest my mind. . . . But whether it’s running or yoga (which I have found to love!), what matters is you move your body that feels right to you. Move in a way that’s fun and makes you feel good at the moment and afterward. . . . What’s one activity that you will do more of or try this week that you know you’ll love to do? . Let me know in the comments below!! 👇 And join me again LIVE tonight at 8 PM EST! . #health#fitnessjourney#running#runnergirl#marathonrunner#marathontraining#runninggoals#veganrunnerchick#nutrition#dietitian#nutritionist#rd2be#foodie#cooking#rdappproved#vegan#vegetarian#plantpower#plantbased#livelaughlove#healthyliving#laughatlife#loveyourself#browneyedbrunette#spirituality#wanderlust#moneymindset#mindfulness
How to heal your body with nutrition. Forget pharmaceuticals that treat symptoms and not causation. They may affect one signalling pathway while being detrimental to another. What matters is the holistic treatment of the body mitigating factors that induce the negative physiological responses. Inflammation/stress form the most damaging processes in the human body. How do you reduce inflammation? By eating a diet full of organic whole foods, practicing mindfulness, and taking time to relax. Nutrition plays a large role as byproducts from engineered or processed foods cause inflammatory responses by your body. I see far too often young adults with heart, liver, and blood sugar problems. Processed foods can and will kill your body in the long term. Take a stand for your health and make a shift to an unprocessed diet. . . For healthy meal plans, 1:1 online coaching, personal training, and nutrition consultations please email firstname.lastname@example.org. . . Scrambled tofu and veggies Organic tofu Spinach Turmeric Red onion Red chills Paprika Sea salt Olive oil Black pepper
I love finding my porkie photos , shows how far I’ve came , but also I was still confident and happy being big, I rocked the chub 🐷 #transformationtuesday#transformation#inspiration#motivation#instafit#instahealth#instagym#gym#cardio#fitspo#fitspiration#fitsporation#weights#instapic#instalike#instadaily#nutrition#nutritionist#healthyfood#healthy#healthybreakfast#healthydinner#lowcarb#lowfat#healthyeating#healthylifestyle#healthysnacks#weightloss#weightlossjourney#weightlosstransformation
Root Cause Medical Clinic is a unique place where doctors work together as a team to combine the best of internal medicine, functional nutrition, physical therapy and chiropractic. While all the doctors are from different disciplines, they work together in an integrated fashion, utilizing root cause medicine to resolve your unique health problems.
There’s the picture perfect salad (and kudos to those talented photographers!) and then there’s us. The Still Hungry People. Are you one of us? 🥗 I used to think there was something wrong I was still hungry after the perfectly balanced salad. But in reality I skimped on what I craved. Maybe it was more dressing, or a piece of bread, or croutons. So many think of these as ‘forbidden foods.’ 🥗 #intuitiveeating guides you to the real balance - between your body’s needs and taste satisfaction. And, not to worry, you can still address medical concerns. 🥗 A salad is definitely OK! But if you’re one of the Still Hungry People, it’s also OK to want more sometimes too.
“We can be truly successful only at something we're willing to fail at. If we're unwilling to fail, we're unwilling to succeed." -Mark Manson . If you're working toward a health or fitness goal, you will fail sometimes. You will have setbacks, and that's okay. . Don't be afraid to fail, but rather expect to make mistakes and learn from them. . The key to success isn't in getting it right all the time. It's about learning how to bounce back from those "off" days or less-than-ideal meals that we all experience. . One tendency that many people have is to allow one mistake or setback spiral into days or weeks of bad behavior. Practice getting back on track as soon as possible. Don't let one bad meal turn into two (or six). Same with workouts; don't let a missed workout turn into several days, weeks, or months of missed workouts. . If you got a flat tire on your way to work, would you just say, "forget it, I'll never get there now" and slash the other three tires? . Of course not! You'd deal with the minor setback by fixing your tire and then continue on your way. Same goes for eating healthy and improving your fitness. . Patch that tire asap and keep moving forward 🚗 🚗 🚗 . . #motivation#fear#inspiration#gymnastics#calisthenics#health#healthy#flexibility#mobility#movement#fit#fitness#fitfam#gym#workout#abs#core#girlswithmuscles#strong#strength#bodyweighttraining#denver#nutritionist#nutrition#weightloss
This 2017 umbrella review (review of meta-analyses) by Poole et al in the British Medical Journal found: . . Coffee consumption was more often associated with benefit than harm for a range of health outcomes . . 3-4 cups a day vs. no coffee appears to reduce all-cause mortality, cardiovascular mortality, and cardiovascular disease . . High coffee consumption was associated with lower risk of various cancers (prostate, endometrial, oral, leukemia, skin, and liver) . . Coffee consumption was associated with lower risk of Parkinson’s . . High consumption during pregnancy was associated with low birth weight, preterm birth, and pregnancy loss . . Consumption was associated with increased risk of fracture in women . . To summarize, coffee consumption within typical levels of intake is not only safe, but tends to reduce risk for various conditions at 3-4 cups per day . . However, coffee may cause issues for pregnant women, and may increase fracture risk in certain women . . Click on the link in my bio to read the full paper (open access) . . . Reference: Poole, R. et al. (2017). Coffee consumption and health: Umbrella review of meta-analyses of multiple health outcomes. British Medical Journal, 359,J5024. doi:10.1136/bmj.k194 . . . #coffee#health#caffeine#coffeehealth#diet#nutrition#fitness#dietitian#rd#nutritionist#bodybuilding#powerlifting#healthy#diet#fatloss#weightloss#energy#energydrink#iifym#nutritionscience#nutritionalscience#peerreview#gym#weightlifting#preworkout#coffeebeans#confefe#dieting#coffaholic
I generally don’t love smoothie bowls, and I’m pretty sure this is the first one I’ve ever made! I was inspired by a recipe in the Woolworth’s Fresh magazine, but tweaked the recipe (p 124) to make it more ‘mine’. I’ll just take a minute here to say my photo is much prettier! 💙💜 I added blackberries, ground cinnamon, black sesame seeds, and hemp seeds to my berry bowl, and substituted with almond milk, full fat Greek yoghurt, and vanilla extract with seeds. The recipe makes 2 serves, so I screwed a lid on my NutriBullet container and popped it in the fridge! My version has much less sugar than the 27g/serve in the magazine because I don’t use low-fat anything! On the upside, there’s approximately 19g of protein per serve, and 10g of dietary fibre. Win! #nutrition#nutritionist#clinicalnutritionist#nutritious#antioxidants#proteinwitheverymeal#breakfast#snack#workout#choosehealth#realfood#prettyfoodtastesbetter#breakfastofchampions#foodprep
Fast , Easy and Healthy 👩🍳 Menu: zucchini stuffed with ground meat and cheese, That's it, there's no excuse to eat healthy . #lowcarb#nutrition#nutritionist#lifestyle#nutricionistaemvancouver#nutriçãoemvancouver . . Sabe aquelas sobras do final de semana , pois é, peguei tudo e saiu este almocinho , rápido , fácil de fazer e saudável . Menu : abobrinha recheada com carne moída e queijo , é só isto pessoal viu como não tem desculpas para se comer saudável. Aqui em casa nada se estraga tudo se aproveita 😉
VEGANISM AND PROTEIN Veganism is on the rise with the number of people identifying as vegans having quadrupled over the last 4 years. Many plant based recipes online are swapping meat sources for vegetables or fruit which are much lower in protein. Protein is made from amino acids, some of which we can only get from our diet. It’s used for muscles, bones as well as making hormones. It is suggested than due to the metabolism of plant proteins people following a vegan diet may need a higher protein intake. Food swaps such as pulled pork for jackfruit or chicken for cauliflower and sausages for sweet potato sausages means that protein rich foods aren’t being included in the diet. What’s important is to be smart with your protein choices. Choose meat alternatives made from beans, lentils, chickpeas, tofus, nuts, seeds and quinoa. Or why not add these foods to your meal. #plantbased#vegan#veganfood#dietitian#dietitian#nutrition#nutritionist#dietitiansofinstagram#nutritional#protein#food#wellnessblogger#healthylifestyle#healthblogger
Did you know that stress can manifest itself through physical symptoms? . During Mental Wellness Month, be sure to manage your stress before it manages you through any of these physical symptoms: - Low energy - headache - heart palpitations - upset stomach - diarrhea - constipation - nausea - tense muscles - body aches - insomnia - sweaty palms - heart attack - stroke... read this week’s blog about how to improve your mental wellness on HappiHuman.com
You don't always have to eat healthy but still eat good. Having cheat meals is a great way to give into cravings! 🍝 ○I like to chose healthier alternatives to cheat meals. Rather than greasy deep fried foods or a meal that oozes fat and processing, I like more elegant take on the meal! ○In order to keep your cravings to a minimum opt for organic or homemade nutri bars and goodies. Making your own decreases calorie intake as well as increasing quality of nutrients!
BREAKFAST || Officially home from our relaxing camping trip (photos coming soon!) and slowly getting back into normal routine, starting with a workout this morning followed by a big brekkie! An omelette of two eggs, stuffed with turkey + veggie stir fry and a little brown rice leftover from dinner last night. I also added sriracha after this photo, because spice is life 🔥.
A healthy diet is a diet that helps to maintain or improve overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrients, micronutrients, and adequate calories. For people who are healthy, a healthy diet is not complicated and contains mostly fruits, vegetables, and whole grains, and includes little to no processed food and sweetened beverages. In my opinion a healthy diet is pretty important for your life! Sometimes You can do others kinds of diet, but a healthy diet always will be the base of good nutrition! #diet#heathyfood#heathy#nutritrion#nutritionist#juliebefit#2019goals#loseweightfast#loseweightnow#nashville#gym#fitness#dietist#results
We discussed yesterday how food addiction isn’t real. But something that I wanted to also talk about was that even though food addiction isn’t real, your feelings around food certainly are and they’re valid. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ While the science doesn’t back food addiction, I have met hundreds of people who say they feel like they are addicted to food, like they’re out of control around food, can’t get enough of food, will eat past feeling full because they can’t stop etc. So when we say that food addiction isn’t real, it can’t also feel although we are saying these feelings aren’t real. But they are and they occur for a reason. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ These feelings around food are usually the result of restriction. Binging is almost always the result of restriction, this can lead to not feeling like we have any control as well. The feeling of not having any control is quite accurate, because there are times when we almost don’t have control, our body does, it can make us think about nothing but food, it can jack up hunger hormones and reduce the release of our fullness hormones, it can and often will make sure its needs are met regardless of what your goals and wants are. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ These responses are the result of the body not being fed enough, so it feels like it doesn’t have another choice. So when we consistently honour our hunger and fullness cues, have a variety of different foods and truly listen to our internal cues, these out of control feelings tend to stop. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your feelings around food are 100% valid, but they may not be occurring for the reasons you might think.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #haes#healthateverysize#nondiet#ditchthediet#fuckdietculture#thereisnowrongwaytohaveabody#allbodiesaregoodbodies#bodykindness#bodyrespect
If this is you and you need some help getting fit and healthy - look no further! I can help you achieve your goals. Let’s make 2019 the beginning of something great. Learn what to eat, when to eat it and why to eat it! Take the errrr out of exercise. Invest in your health this year. @cornwallcanfitness @the_cornish_bird @falmouthactivehealth
What brings you joy? . . For me it’s watching you reach your health goals & seeing you happy while you do it. . . It’s leading by example. It’s being told I inspired you to make a healthy change and as a result your self confidence sky rocketed, your relationship have improved, & your energy is endless to finally do all the things you’ve been wanting to do. . . It’s knowing you no longer dread exercising or eating healthy because I changed your perspective about the benefits of committing to a healthy lifestyle. . . It’s hearing that you stopped following restrictive diets & excluding whole food groups because you’ve learned from me that the best diet is a balanced diet. . . It’s an energetic feeling I get that’s so deep my soul lights on fire and I can’t help but genuinely smile knowing I’m making a positive impact on your lifestyle. . . YOU are what brings me joy. YOU. The person who’s decided to level up their life all by starting to eat healthy & move more 💛. . . 📸: @julianna23 💕
Come flow with me! ✨ Yoga is the catalyst that has helped me to create the life I want for myself [including — actually, especially] Real Food Fed This practice has given me the tools I need in every season of my life to know and live my truth, and I’m so honored to now be able to inspire ownership + confidence in others Denver friends, join me at @bigpoweryogadenver for my very first public class [WHOA] this Friday 1/25 at noon This is a donation-based class so pay the amount that feels right to you, and sign up on the @mindbody app Come ready for an intense [heated] physical practice paired with authentic, powerful words. My classes feature strength + integrity, laced with pieces of real life to remind us [mostly me] not to take things too seriously. You’ll leave feeling grounded in your truth + empowered to evolve it Oh, and many thanks to @thepopulistdenver for so generously sharing their beautiful patio with me to capture this shot. Are there patio summer yoga classes in our future?! #realfoodfed#wellnessblogger#nutritionist#yogi#yogateacher#denveryoga @mindbody_denver #baptisteyoga#yoga#bigpoweryoga#livebig
Bona nit 🙋 #night Acabando el lunes, que dicho sea de paso ha tenido de todo. De la mañana ya di buena cuenta, pero es que la tarde, en el trabajo #police 👮🚔 ha tenido de todo. Había luna llena hoy? 😵 No hemos parado, casi sin descanso, pero eso tiene una ventaja, que sin darme cuenta era ya casi hora de salir. A pesar de eso, TODO junto en un mismo día casi que no, repartidito en toda la semana mucho mejor 👏💪🙏. Solo un día, un día más, y semanita libre para mí mismo 😍. Acabo con la cena. Venía con hambre de la tarde movida, y me ha sabido a poco, pero con esto acabo hoy, no hay picoteo que valga. A dormir iré con 407kcal: -------------------------- 🔹ensalada de pepino 96 gr ➕ zanahoria en tiras 30 gr ➕ aceitunas negras 18 gr ➕ queso 🧀 fresco desnatado burgo de arias 117 gr ➕ aove y orégano ----------------- 🔹principal, al vapor todo junto, filete de rape 🐠 148 gr ➕ pimiento 🌶 rojo 118 gr ➕ berenjena 🍆 en dados 115 gr (todo con zumo de 🍋, 3 dientes de ajo, cebolla en polvo y perejil) ➕ calabaza 🎃 asada al horno 100 gr ----------------------------------------- 🔹postre, no toca fruta 😥, bol de queso 🧀 + yogur 🍧 quark desnatado 150 gr ➕ mermelada light sabor fresa 🍓 ---------------- Y lo mejor de todo, que tenía la lavadora programada y ya terminó: me toca tender ahora mismo, que divertido, lo estoy deseando...💩 👎 Al menos así voy haciendo la digestión 🤔, o hago tiempo hasta ir a la cama #sleep#bed ----------------- ◼◼◼◼◼◼◼◼◼◼◼◼◼◼◼◼◼◼◼◼◼◼◼◼◼◼◼◼◼◼◼ #monday#eating#eatclean#fish#lowfat#protein#healthylifestyle#vegetables#healthylife#fitnessmotivation#fitnesslifestyle#fitnessfood#fitness#gymlife#noexcuses#lifestyle#mylife#foods#foodpics#foodlife#diet#goodnight#salud#vida#nutritionist
BE EMPOWERED, TAKE RESPONSIBILITY!!! DID YOU KNOW that in the UK , as much as one-third of elderly patients may be being prescribed UNNECESSARY MEDICATION and also up to 1 in 12 hospital admissions are medicine related and two-thirds of them are PREVENTABLE!!! AND DID YOU KNOW that in the U.S, the 3rd leading cause of death isn't cancer or heart disease or car accidents, it's medical doctor PRESCRIBED TREATMENTS, which are responsible for as many as 15,000 deaths EACH MONTH!!!! I'M CERTAINLY NOT against doctors, I think they do an incredible job BUT when it comes to CHRONIC ILLNESS they are definitely not educating the masses NOT TO TAKE MEDICINE!!!! SO THEREFORE you need to be educated and empowered so you can take responsibility for YOUR OWN HEALTH!!!! #therawmckoy
Sometimes we have those off days where we don’t want syrup on our pancakes... 😱 crazy I know! Instead, just blend frozen berries, top your pancakes and boom! It also is great way to naturally add sweetness without using “added” sugars! 😋🍓🍓🥞
I’ve been getting a lot of questions about protein powders lately...what are they used for, when’s the best time to take them, do we need them, whey vs vegan, what’s the best brand to buy..?🤔. . Well like anything health & nutrition-related it always comes down to the individual (intolerances, training goals, etc) & their reasons for wanting to implement a new healthy habit, or perhaps crowd out the ‘bad stuff’ by including more of the ‘good stuff’ 👌. . For many years I personally stopped taking protein shakes whilst studying nutrition as I felt confident that I could get all the appropriate nutrients I needed via food (which we should always aim for!). & then I became a mum, a working/studying mum, a special needs Mum, a single mother...& the reality was the focus on my own nutrition definately took a hit..not to mention I was now reaching for fast snacks of convenience which were often not healthy! 👎. . So once I properly got back into my training I knew I wanted a healthier option than just grabbing a chocolate bar on the way home from the gym to fill the hunger void, & that a protein shake made sense because not only was it convenient but it would help my muscles to recover faster after my strength training 🙌. . But I also knew that traditional protein powders did not work for me; being whey-based often upsets many people’s stomachs & creates excess gas 💨..not to mention they’re usually chemical-shit storms! 🙅♀️. . So I tried some more natural pea protein powders for a while which were much more agreeable to my digestion..but tasted a bit like powdery cardboard! 👎 It wasn’t until I finally tried these incredible sachets from our Lifestyle Transformation Program that I found the most delicious, natural & nourishing option of all! 💗 Not only does it contain vegan protein but is also a whole food based powder...combining both macronutrients and micronutrients! From real food sources such as chickpeas, peas,
The days are getting warmer so we’ve come up with the perfect pineapple & basil slushy recipe to keep you nice and cool. // Probiotic Power Greens has a subtle pineapple flavour making it the perfect addition! And the best part? You’ll only need 4 simple ingredients: ✔️ Ice-cubes ✔️ Chilled water ✔️ 1 scoop Probiotic Power Greens ✔️ Fresh basil // Simply add all ingredients to a blender and blitz until crushed, making sure to strain the liquid.
What's with water? 💦 ⠀ Water is one of the most important things our body needs but many underestimate how much of a role it actually plays. ⠀ 💦DEHYDRATION can cause⠀ 💧 Constipation leading to accumulation and reabsorption of toxins⠀ 💧 Increased burden on the liver⠀ 💧 Leading to hormonal imbalances⠀ 💧 Weight gain⠀ 💧 Low energy = decreased movement⠀ 💧 Poor concentration ⠀ 💧 Low motivation⠀ Just to name a few..⠀ If you struggle to drink water, try putting lemon or fruit slices in water to flavor