The Struggle is REAL

iifym macros meal prep Sep 07, 2018

Now that I know my calorie and macro ranges, I am already tracking my food in My Fitness Pal to get a sense of where I am currently, in relation to where I will need to be starting next week.

This is a great starting point for anyone working on a new nutrition plan! Always have an accurate understanding of where you currently are, so you can be better prepared for what you will need to adjust.

In my case, I already know exactly how I have been eating, so I don’t  need to take a week of tracking. I was already doing that. Instead, I am using this time to start playing around with my food and get a feel for what I will need to do.

And let me tell you… I’m starting to get even more nervous about next week lol. I have been eating my way for so long, and have gotten so used to it, that I am going to have to completely change my thought process, my standard meals, everything. A whole new world here!

As a reminder, my new goals are:

Calories: 1600

Protein: 135...

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A Day of Preparing!

In my studies, and in my work as on online weight loss coach, I have learned a lot about how to properly design meals and exercise programs based on the person's goals and on the individual themselves.

I’m using all of these things to determine my personal plan too. Just like I would do for any client of mine! Speaking of, I have a few spots open for private coaching right now, so if you’d like to apply, email me at [email protected] and we can take about a custom proposal for you. I don’t put all of my clients in the same box, because you are all unique. So if diets have failed you in the past, I encourage you to ask yourself - were trying to follow someone else’s diet, or did you have a specific plan for you and your body? That could very well be the missing piece for you. Email me!

But back to me lol. Today was the day I sat down and did the annoying part - all the math! I had to figure out what my target calories need to be, and what my macro...

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A Big Change is Coming...

What I’m Up to Now…

You are going to be seeing a lot of posts from me, and they are going to be completely different than the stuff I have been doing! So I wanted to explain what I’m doing, and why I’m doing it.

I am going to experiment with a new (to me) approach to my fitness goals. If you have been following me for a while, you know that I have successfully lost 50 pounds, and have kept it off for 6 months, at the time of this writing. I lost all the weight primarily with nutrition - very little working out, and definitely not working out consistently.

A large part of what helped me lose the weight was following a modified ketogenic diet for about 4 weeks, and then cycling into a new phase of more carb cycling, then back to ketogenic, and so forth. I also - full disclosure - had several weeks where I went back to old ways and had too much junk.

I want to take a minute here to say that I fully believe in and support the high fat low carb method of...

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Healthy Pumpkin Muffins

I have been craving something pumpkin-y. 

Maybe it's because the Pumpkin Spice Lattes have come out. Maybe it's because we had a couple of cooler days here in St. Louis. Either way, I wanted to make something yummy and satisfying that would not derail my goals, and that my kids could also enjoy for busy morning breakfast!

Thus, the Pumpkin Muffin! It's high fat low carb, so it's Keto friendly. It's also gluten free!

Here's what ya need for dry ingredients:

1 1/2 cups almond flour

1 tablespoon pumpkin pie spice mix

1 tablespoon chia seeds

1 tablespoon ground flax seed

1 tablespoon hemp seeds

1 tablespoon baking powder

1/4 cup Swerve confectioners sweetener

Pumpkin seeds for topping

Here's what ya need for wet ingredients:

1 cup pumpkin puree

6 large eggs, separated

1/2 cup butter or ghee (or coconut oil to make it dairy free!)

 

Here's what ya do:

Preheat oven to 350. Place all the dry ingredient, except the pumpkin seeds, into a bowl and stir until combined. 

Using a...

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Why Are There So Many Diets Out There?

Do you feel overwhelmed by all the diets? Is your Facebook wall filled with posts like:

“I drank these shakes and lost 50 pounds!”

“Shakes don’t work, you have to chew your food, and I’ve lost 50 pounds!”

“I started Keto and lost 50 pounds!”

“Keto doesn’t work, you NEED carbs, and I’ve lost 50 pounds!”

“Eat less calories and workout more. I’ve lost 50 pounds!”

“You have to eat every 2 hours or it kills your metabolism!”

“Don’t eat so often, it’s what makes you gain weight!”

“I went vegan and lost 50 pounds!”

“I went gluten free and lost 50 pounds!”

“Cardio is the best way to lose weight! I run every day and have lost 50 pounds!’

I think you get my point. But I could totally keep going.

There is LOADS of conflicting information out there, even among fitness experts, nutritionists, dieticians, and doctors. Everyone seems to...

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Do You Feel Like a Bad Christian?

Maybe you feel like the other Christians at church or in certain social groups are “better” than you.

I grew up in a Christian household. There was never a time in my life that I didn’t know about God and Jesus. As a middle schooler, I remember going to church and bible study and thinking, man these kids know more than me. They memorize verses better than me. They always know the answers.

As I got older, I had the same kind of thoughts. When I was dating my now husband, he made it a point to always go to church on Sunday morning, even if we had been out late Saturday night. At that point in my life, I wasn’t going to church at all, and hadn’t in a while. I felt weird being around this guy (the first Christian I dated btw) because he was obviously a “better” Christian than me.

Fast forward several years, and into our marriage. He wanted to join a Life Group with people at church. I was not excited about it. I didn’t want to be around...

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RECIPE: Pulled Pork Tacos with Slaw

Do you love tacos?? I know I do! Tacos are legit LIFE. I mean think about it...you can have a breakfast taco, lunch taco, dinner taco, or even dessert taco. SO. MANY. OPTIONS.  Maybe it's the way the tortilla acts as the perfect vessel for all the various things one can consume in taco form. I don't know. But they are AMAZING.

BUT - many of the taco ingredients out there can be less than desirable for someone working on health and weight loss. Clean tortillas are especially difficult to find. Throw in needing to be gluten free and it's even harder!

I decided to make a taco that had my favorite meat and flavors, but with a high fat low carb gluten free clean tortilla that was easy to make. The first time I made them, I was instantly in love!

When I am in the high fat low carb phase of my nutritional routine, I can make these delicious tacos, satisfying my cravings without sacrificing all my hard work!

If you make this, I would LOVE to see a picture and to know what you think!! Be...

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Prepare for Success with Back to School!

family tips Aug 07, 2018
Have you noticed?  The days are getting a little shorter, store aisles are full of school supplies and you may have seen a school bus or two making practice runs in your neighborhood.  All this can only mean one thing:  it’s back to school time!
 
I have a daughter that will be starting 2nd grade next week! We already got her new clothes and all her school supplies - complete with her specially requested unicorn backpack of course!
 
My middle son is in preschool, and they will be moving him up to the next class! He's going to start learning sight words already! 
 
My littlest is still in daycare, so he will keep playing his heart out lol. 

If you are like most people, you are not quite ready to say goodbye to the relaxing days of summer.  Late nights and lightly-scheduled days are a welcome break after a year of early mornings and homework deadlines.  Those slow days of summer are such a welcome...
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RECIPE: Onion Soup

I absolutely LOVE french onion soup. It’s so warm and comforting. It has the most amazing flavor. To be totally honest, I’m especially obsessed with the one from Panera! Theirs is SOOOOO good.

But I went and looked at their ingredients for the soup and found that even though Panera is known for being pretty clean eating, it does contain white flour and white sugar. Granted it is still way better than many other places! But I wanted to make one that did not contain any sugar or flour.

So I did! I made a batch of this over the weekend and portioned it out into containers to have for lunches during the week at work.

I want to preface this by saying I try to avoid gluten and cow dairy, so I did not put any bread or cheese on mine, however you totally could! I will probably have it from time to time with some gluten free bread and maybe some goat cheese, but for now, I just wanted a good low carb soup option!

Plus, did you know that onions are extremely good for you and...

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