I was traveling this past few days and was basically trapped in the hotel for meetings most of the trip without too many options... the good news is there was plenty of Starbucks ☕😂🤯.
This is a conversation that comes up a lot with my patients who might struggle with staying on their plan while traveling (usually they're working on a therapeutic plan like #eliminationdiet, low #FODMAP, #keto etc... and "cheating" isn't an option for them). We've developed a few tricks I can share...
1. travel with avacodos 🥑 - I store them in my shaker cup so they don't get bruised. Slice open, sprinkle some sea salt and chomp away!
2. Bring packets of MCT oil, ghee, collagen protein, and/or protein powder (@xymogen FitFood is my personal favorite) plus a greens powder. Mix with water and done! Great for stabilizing blood sugar and keeping energy level.
3. I also make my own trail mix bags because I can never find combos I like premade. I grab my favorite nuts from the bulk section at #WholeFoods, sprinkle in some sugar-free dried fruit like coconut or cherries (not too much though, it's still pretty sweet) and crumble in some dark chocolate 😍🍫.
What are your travel #protips??
3 36 minutes ago
HI EVERYONE!! My name is Sara and I am on a journey to lose 140 lbs!! Below are some answers to some question I get!! What made me start?? I had alot of things happen here and there that made me want to start but here is an example of a few. I almost couldn't get my seatbelt buckled on a plane, I was to big for a rollercoaster, I had to buy size 24 pants, I couldn't finish a hike with friends on vacation, and many many other little things here and there that I was just fed up with!! What am I doing for diet and exercise?? I am eating 1600 to 1800 calories a day. I got this number buy using multiple calorie and macro calculators online and getting the average number of calories since they all were a different number. And for workouts I am always switching it up!! I love hiking so I do that when I can, but besides that I dance, battle ropes and stairs for cardio, and I do a small amount of weights everyday.
What keeps me motivated??
I DONT BELIEVE IN MOTIVATION!!! Motivation comes and goes, it's not always there for you so you can not count on it! The only thing that will get you through is consistency and self-discipline. If you tell yourself you're going to do something you're going to do it whether you like it or not. It's like being your own parent! And repeating this every single day until you reach your goals!!
Don’t wait for the perfect moment, take the moment and make it perfect 🌼🌼🌼
Applying this quote in more ways than one recently
• In my career
• Personal life 🌼🌼🌼
What advances have you made recently in order to keep improving?
this gnocchi with fresh roasted tomatoes i made for din last night was amaze 👌🏻 was also supposed to have it for lunch today but forgot it at home 🙃 #tuesdays
4 2227 minutes ago
The two pictures of my client & friend, Lee Labrada, illustrate the difference between getting old and aging. It’s now 30 years later & Lee still looks this good. Those two pictures span about 23 years apart. The key is simply don’t stop working out and you too can ward off the effects of getting old. One day while I was working out a young kid came up to me and said, “man, I hope I look like you when I’m your age!” I responded by telling him, “if you just keep working out you can have exactly what I have....at this age.” Don’t just focus on looking good, focus on quality of life and longevity. #transformationtuesday leanmuscle #leanbodycoaching#healthyweightloss#transformationtuesday#eating#eatingclean#weightlossjourney#weightlosstransformation#leelabrada
Grilled Ginger-Sesame Chicken Chopped Salad
Dressing and Marinade
1/4 c low-sodium soy sauce
2 Tbsp finely minced ginger
3 Tbsp canola oil
2 Tbsp hoisin sauce
1 Tbsp toasted sesame oil
1 tsp Sriracha
1/2 tsp salt , then more to taste as desired
1/4 cup red wine vinegar
1/4 cup chopped green onions , green and white parts
2 (9 oz) boneless skinless chicken breasts
1 lb napa cabbage , halved lengthwise and thinly sliced crosswise
1 1/2 - 2 cups matchstick carrots , or 2 medium carrots cut into matchsticks
2/3 cup slivered or sliced almonds , toasted
1/2 cup cilantro leaves , chopped
3 chopped green onions , green and white parts
1 tsp white sesame seeds , toasted
1 tsp black sesame seeds (or an additional 1 tsp white, toasted)
For the marinade:
In a mixing bowl (or 2-cup liquid measuring cup), whisk together soy sauce, ginger, canola oil, hoisin sauce, sesame oil, Sriracha and 1/2 tsp salt (adding more salt to taste as desired, original recipe calls for 1 tsp salt, I added 3/4 tsp and I still thought that was too much). Add chicken breasts to a large resealable bag and add 3 Tbsp of the marinade mixture, reserving remaining. Seal bag and rub marinade over chicken, then transfer chicken to refrigerator and let rest at least 30 minutes, or up to 1 day
For the dressing:
Add red wine vinegar and 1/4 cup chopped green onions to remaining dressing mixture and whisk to blend. Set aside (chill in refrigerator if marinating chicken longer than 1 hour)
For the salad:
Heat a grill or grill pan over stove top over medium-high heat. Brush grill lightly with canola or vegetable oil, then place marinated chicken on grill and cook, about 4 minutes per side, or until chicken has cooked through (it should register to 165 degrees in center of chicken when tested with a meat thermometer). Transfer to a cutting board and let rest 10 minutes. Then, cut chicken crosswise into strips about 1/4-inch thick
To assemble salad:
In a large bowl toss together cabbage, chicken, carrots, almonds, 3 chopped green onions, and cilantro with enough dressing to coat salad. Sprinkle top with sesame seeds and serve
6 easy healthy ways to bring your toast to life!!!!! With your choice of spread
6. Apple slices with cinnamon
Utilisé autant en cuisine salée que sucrée 😉
Ses must 🔝
.Excellente source de vitamine C💥
.Stimule défenses naturelles 🤕
.Propriétés antiseptiques 🤒
.Effet coupe-faim 🙅🏻♀️
.Diminue les risques cardiovasculaires 💗
.Peu calorique 📉
.Aide à la digestion des glucides 👍🏻 .
À éviter ⛔
.Si reflux gastro-oesophagien .Si ulcère .Si gastrite
À consommer 🍽
Jus, tarte, confit, cake, verrine, bavarois, avec saumon, sablé, cheese cake.... .
Parole de K'oach 🎤
"Les desserts au citron c'est juste une tuerie 😍 Une bonne tarte au citron meringuée ou des carrés de citron 😋 c'était ma spécialité pendant mon stage dans le 86, pensée à vous 😘" .
Petit plus ➕
Jus d'un citron = 1/2 besoins quotidiens en vitamine C
Bienfaits sur la peau .
Le citron est connu et reconnu pour ses nombreux bienfaits ! 🤗
Love & cook ❤🍴
Low Sugar/Low Calorie Pancakes are BACK IN STOCK & Back On The Menu ✔️
5 79an hour ago
Hands free! No mess or spill with the Single Taco 🌮 Holder!
2 37an hour ago
Chunky but funky.
Started a new way of eating yesterday, I dont want to call it a diet because I want it to be a regular thing. Cutting out my sugar, most dairy and cutting down on carbs. The only meat I will be eating is chicken and tuna.(Eating red meat has been freaking me out lately) I'm starting this journey at the highest weight I've ever been & can't wait to see how I end up. #weightloss#weightlossjourney#willobviouslypostbefore&after pictures #chunky#eatingclean#rollsonrolls lol
0 18an hour ago
When life gets busy and stressful it’s easy to hit the fast food and junk food for an easy meal, but in the long run you will be more unhealthy and unable to cope with the stress as well.
Want to learn tips and tricks when life gets busy and STILL be able to eat healthy on the go?
1 15an hour ago
The lady before me asked not to add any dressing. 咁犀利?! 😶 | 25 Sep 2018
When you have a 6-9pm class but you have intermittent fasting the next day 😥 First day back in uni today after being on leave since April! Just devoured this grilled chicken boob and a cup of baby spinach. Gonna drink my protein shake in an hour and call it a day (of meals). Phew!
Having Trouble Staying Accountable? Maybe you just need a little more support on your Journey? Well guess what !!! we have the Raffle For you !! Win our 8 Week Meal Plan and Accountability Program for free!!! ———————————————-
You will Receive
Printer friendly PDF files 💜 A customized meal plan to help you prep. 💜Eating out guide. 💜Workout Activity Guide 💜Weekly Email check in’s on Sunday night. 💜 2 phone calls:
One introduction call after receiving your questionnaire
One at a 4 week checkin to see your progress and obstacles 💜Additional Resources and Support all customized to you!!!! ——————————————————
How to Enter ! 💙Follow @30_daycleaneatingchallenge ❤️Like this photo 💚Tag 3 Friends in the Comments!! ⭐️Get a extra entry If you Repost this Pic!!! We need at least 10 participants to make this Raffle fun!!! So share and get friends to join!! Live Raffle TBA need at least (10 participants) past winners can play for another 8 weeks of accountability and revised meal plan!!! Let’s get!!! #30daycleaneatingchallenge#30_daycleaneatingchallenge
Remember that day you thought you didn’t have it in you ......yeah I Do? Aren’t you glad you didn’t listen!!! Repost @kalikat143_
There are days I start to feel myself going back to my old habits, of drinking to much, eating unhealthy food or not working for it like I use to...sometimes you miss that desire, that crave, that determination....so when you do say your goals out loud, write them down and continue.
Day 11 of #30_daycleaneatingchallenge#30daycleaneatingchallenge
Trying to eat clean having babies may seem impossible, but it's not!
This was my lunch today. Everything has been put together in (really) 5 minutes, in between my child's naps and wake ups (!!!). In order to eat clean you need to be organized.
1. Canned legumes are fine, just buy those with two ingredients only: the legume and water, nothing more
2. When you cook grains or veggies or legumes just double the quantity so that you can pack something for the fridge and it can be there ready for you during the next days
3. Always have plenty of fruit and raw veggies in your kitchen and please put them where you can see them easily and grab them even with one hand, while with the other you are holding your precious baby!
one of the best breakfast combos ever 😍 taking it easy today because sundays in the fall = family and football. happy to be home for the day and spend some qt with the fam. have the best day ❤️ •••••••••••••••••••••••••••••••••••••••••••••
pasture raised eggs + spinach + s&p + english muffin with almond butter + banana + cinnamon
15 3112 days ago
The lady before me asked not to add any dressing. 咁犀利?! 😶 | 25 Sep 2018
Moringa Pesto inspo for a Wednesday night dinner 🌱 beautiful recipe and creation by @minimalistbaker
12 1385 days ago
Sunday morning magic✨ fruit + yogurt + granola can’t be beat.
- 0% @siggisdairy vanilla yogurt
- strawbs, blueberries, & a nectarine
- @kindsnacks granola
I also had a piece of pb toast on the side because you know I can’t go a day without incorporating peanut butter into my breakfast😂