💗No Sugar, NATURALLY Sweetened Chocolate Chip Cookie Dough Dip, even healthier than the original version! This recipe has no added sugar, no agave, not even maple syrup! Full recipe in my ig story, or direct link to the recipe in my profile @chocolatecoveredkatie . .
Sheet Pan Dinner 🍴 Made my grandma and myself this easy chicken dinner tonight- packed with veggies + lots of flavor 😍 Keeping it simple over here after a busy day. Easy dinners always hit the spot + we have leftovers which you know I love 😎 - - My grandma had never made a sheet pan meal so I was kind of showing her the ropes. Thought I’d break it down here too my method behind how I make them. I pick a veggie, potato, and protein. Then I google about how long it takes to make them all at 400F. Based on that, I add them on to the pan at different times. For this actually, everything took about 30-35 minutes so I added it all at once. For seasoning, I kept it simple and salt free because she watches her salt intake. Everything was ready in 35 mins + only one pan to clean up which was what I wanted after an afternoon of recipe testing haha. My grandpa is doing better every day but still recovering in the hospital, thanks to everyone for the warm thoughts and prayers ❤️ - - #dinner details 👉🏻 preheat oven to 400F What you need: 2 chicken breasts 2 sweet potatoes 1 lb brussel sprouts 2 tbsp oil ( I used avocado but olive would work fine) 1 tbsp garlic powder 1 tsp onion powder 1 tsp oregano Optional sprinkle salt and pepper. Chop the sweet potatoes and cut the sweet potatoes in half. Coat with 2 tbsp oil then add to a sheet pan. Add your chicken breasts on top. Then in a small bowl, mix your spices. Brush over the top of the veggies and chicken. Bake for 30-35 mins depending on how you like your chicken. Easy peasy 👌🏻 #onepanmeal#easyrecipes#choosingbalance
when you girls ask us what our #1 motivation to work out is...the answer is YOU! seeing your beautiful checkins crushin' workouts in your #tiuapp, posting sweaty selfies, & sharing your amazing progress with the #tiuteam keeps us SO motivated (especially during the holiday season)!! 😍 anytime you're lookin' for a lil' extra inspo to get your cute b🍑🍑ty movin' just like your girl @s0ul_brew ~ scroll through the hashtag #tiuteam 📲 you've got this babe!!!! ToneItUp.com/app
DECEMBER 🎄 I know people find it harder this time of year to eat healthy & keep up with their training. The sooner they stop making them big tubes of orange smarties the better for me 😅 work places are full of cakes & biscuits, shops are packed out with all the desserts & chocolates so yeah, it’s tempting, but it doesn’t mean you should just give up on all your hard work! Im not saying don’t have anything, enjoy yourself it’s Christmas 😍 I know I will! But don’t give up completely. Keep up with your training, make the most of the gym being quieter because it’s going to be a lot busier come January! You’ll feel much better for it and you won’t feel that you’re starting from scratch in the new year! ❄️ . . Wearing @doyoueven hyperflex. The new excel black speckle set has now released too and the white one has restocked! I’ve not received mine just yet to show you, but if you use the link in my bio you can get yourself 10% off 💖 /ad/ #teamdye / @doyouevenwomen
🎅🏻 FIGS HOLIDAY GIVEAWAY 🎄 This merry season I’ve teamed up with a few Figs Ambassadors to give 3 people their choice of a @wearfigs scrub set! Get on our nice list & enter below! ☺️❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Follow @wearfigs & all 5 ambassadors: @jennathewellnessnurse @livewellbylo @the.nurse.sarah @dr.mike_md @jakegrez ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Like all of our giveaway photos! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. Tag a friend below! More tags = more entries! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Giveaway will run until 12/15 11:59pm PST. Participants must be age 18+ and reside in the US. This giveaway is not affiliated or endorsed by Instagram.
Get my new book FOR FREE! The first 20-30 people who reply with their name and email in the comments will get the chance to preview and review my book before it is available for sale! [tag anyone in the comments you think might be interested]
Hit snooze this morning (mistake). Running out the door with a smoothie for breakfast (thank goodness for @dailyharvest). 😅 But sharing this oatmeal bowl from yesterday’s breakfast and my top three tips for how to take pretty food photos: ✖️ Find the place in your home that has the best natural lighting that isn’t too blue ✖️ Use a photo editing app for minor edits ✖️ Figure out a style that works for you and that you love - be creative! Maybe you use a board as a background or maybe your dog’s face is in the background of all of your photos (if this is the case, please let me know). Just do your thing because you’ll have more fun with it! . . . Fellow foodies: what are your favorite tips for taking pretty photos? . . . ▶️ @quaker egg white protein oats -1/2 cup rolled oats cooked on the stove according to package directions in 1 cup water — then added 1 tbsp chia seeds & 1 scoop @nuzest_usa vanilla clean lean protein (code KPINGITSIMPLE) + 1/4 cup egg whites — whisked til fluffy Topped with blueberries, @georgiagrinders cinnamon vanilla pecan peanut butter, maple syrup, & hemp seeds . . . . . . . . . #kpingitsimple
You don’t need to ‘earn’ your food with exercise 🚫! . It’s been all over the news today – a meta-analysis looked at PACE (Physical Activity Calorie Equivalent) food labelling, which states both the calories in the food as well as how much exercise you’d need to do to burn off the food. The meta-analysis claimed to show that PACE food labelling was more effective than other types of food labelling. What does more effective mean? People eating fewer calories. Because everything has to be about weight loss 🙃. . There are a number of issues I have with this: . Firstly, the general principle of it. Implying that people should ‘burn off’ the food they eat is ridiculous. We need calories (energy) in order to survive, even if we don’t get off the sofa all day. The concept of ‘burning off’ your food can encourage eating disorder behaviours (it would fall under the category of purging). Not 🙅🏼♀️ something I think we should be encouraging in people. . Secondly, my issues with the study itself. The study compared PACE labelling to several other types (including none at all) and lumped them all together into one comparison group. When you tease out the individual studies in the meta-analysis you see that only when compared to no labelling was PACE ‘successful’ in a statistically significant way. So labelling food makes people eat less than no labelling at all. Not exactly ground-breaking. 😬 However, the most significant studies analyses also didn’t measure people’s actual food consumption in response to these labels, only people’s expectations of what they would eat. When it comes to food, expectations rarely tend to match reality 😉. So what we actually have here is that putting nutritional info on a label makes people think they’ll eat less in the immediate aftermath. There’s no long-term information, no measuring of whether this impacted people’s mental health or their preoccupation with food. . Overall, you
CARB CYCLING . FOLLOW for more tips on EATING HEALTHY🥗 and GETTING FIT💪 👉@dirtifitness 👉@dirtifitness 👉@dirtifitness . . I get a ton of questions about carb cycling. It’s one of the newer eating strategies and is getting more popular. Do I recommend it? Not really. It’s a much more advanced method than most other strategies and requires strict tracking and constant modifications along the way. There are endless variations for every goal and unless you really know your body and are very good at tracking, you’ll have trouble sustaining it . That being said, some people respond very well to it so I made some basic guidelines to follow if you really want to give it a shot and see how your body responds . To lose fat, you need to eat less than you burn and you want enough protein. The low carb days will amplify your caloric deficit and the high carb days will give you energy to workout and allow you to enjoy more carbs (make it more sustainable) 👍🏼 - Make sure you keep your protein around 1 g/ lb of BW and vary your fat vs. carb levels : Try to get 2 of your workouts in on the high carb days . Gaining muscle while carb cycling. Here you need to be in a «gentle» caloric surplus. Still get in that 1 g of protein/ lb of BW and allow the fat and carb levels to fluctuate. Again, try to get your workouts in on high carb days . Please keep in mind that there are MANY variations of carb cycling. Some stagger high/low/no carb days and some have low/no carb days stacked together. Unless you are extremely advanced, don’t worry about this stuff at all. Seriously 😎 . . . https://www.ncbi.nlm.nih.gov/pubmed/15879168 https://www.ncbi.nlm.nih.gov/pubmed/11126336 https://www.ncbi.nlm.nih.gov/pubmed/21058203 https://www.ncbi.nlm.nih.gov/pubmed/16685046 https://www.ncbi.nlm.nih.gov/pubmed/19246357 . . Credit: @roballenfitness #carbcycling#carbs#fatloss#caloriecounting#caloriedeficit#losefat#leangains#leanbulk#muscle#montrealfitness
butternut squash can be used in so many ways, like these egg nests!! 🙌🏼🍳 you get a slightly sweet taste from the butternut squash and a savory taste from eggs and avocado toast. such a good combo you gotta try!! sauté @cecesveggieco butternut squash spirals in @primalkitchenfoods avocado oil for 2 minutes. spread into two nests with a hole in the middle to crack @vitalfarms eggs in each. allow to cook until egg whites settle, about 4-5 mins. slightly cover with lid to cook for another 4-5 minutes. top with crushed red pep flakes and everything but the bagel sesame seasoning! i have a slice of avocado toast under there too 😛🥑 i love breakfast so much😻 #winniesbalance#eggnests#butternutsquash
WOW I CAN FINALLY BREATHE and by breathe I mean: I can actually start getting back into my routine now that the craziness of work and moving is over. I get it guys, life happens. Here’s what I’ve been up to lately: - Created and began my first joint program called Eat well to train well with Jeff - Also revamped my own business’s program - Started a new part time job working with children - Just moved into a new place with the loml Just a whole lot of stepping into new opportunities and learning how to progress my career and personal life so that means, my diet and training was not to a T🙅🏻♀️ And if I’m being completely honest, a year ago I would of had a panic attack over not being perfect! But now, I’m happy that I dedicated time to my clients, work and developing in my personal life that skipping a couple days in the gym DOESNT make me feel like a terrible trainer. You guys bottom line is that, I’m human. The best part about this is that, I can relate. I know how it is to “fall off track”, I know that life throws curve balls, I know that not every week and day will be perfect. I love relating to my clients. It helps me understand their positions and also give them advice and help them through their tough times! That’s what a coach is for, I’m here to guide you, steer you and help keep you on your right path 💗
Banana Bread Bowl 👌🏻 I feel like I always have banana bread in the freezer so I pulled a piece of to bring in the car yesterday but ended up eating it this morning 😌 Perfect breakfast or snack paired with some yogurt + banana + Pb 👌🏻 Plus it takes literally no time at all. The only thing that was missing was some granola or a little crunch but that’s just me being picky haha. Happy hump day everyone! - - #breakfast details 👉🏻 1 slice of banana bread topped with Pb + @aldiusa Skyr + 1/2 banana 🍌 #eeeeeats#healthybreakfast#choosingbalance
HEALTHY vs HEALTHY😬😬 (read this caption!) ⠀ ⠀ Let me just say that I am a BIG FAN of eating HEALTHY FOOD (of course😂). However, trying to reach any fitness goal (fat loss/muscle gain) by simple “eating healthy” can be a frustrating journey.. 😩 ⠀ ⠀ Explain? 10 years ago I didn’t know a single thing about calories or macronutrients. Zero. So when I tried to go on a diet, and tried to lose some weight, I would just start “eating healthy”. So I would cut out (what I thought was) unhealthy foods like bread, candy, chocolate etc. And only eat foods labeled as “healthy” (😭) ⠀ ⠀ Guess what? It didn’t work. I didn’t lose any weight. So it was basically what I call a lose-lose situation (opposite of win-win🤪). Because I didn’t get to eat the foods I enjoyed (🍕🍫) and it didn’t even make me lose weight. ⠀ ⠀ Fast forward a few years and I started learning about calories and macros. And the fact that I could fit some chocolate or some ice-cream into my otherwise healthy diet and still lose weight.🤯🤯 because total caloric intake IS the number 1 thing that controls weight-management (Not if the food is “healthy” or “unhealthy”). ⠀ ⠀ So to wrap up this reaaaally long caption (sorry) I want to say that HEALTH matters a lot. But when it comes to losing weight, there has to be an understanding of calories. Because as you can see in the picture there can be a big difference of calories in two foods even though they’re both “healthy” !! ⠀ ⠀ If you read till here then I freakin love you! Hope you’re having the best week evrrr!!🌸 Thanks to @thobrandt for the picture. #calories#weightlossmotivation weightlossjourney #weightloss#transformationtuesday#transformation#transform#beforeandafter#diet#mealprep#healthyliving#vegetables#macros#nutrition#salad Δείτε και τα 239 σχόλια
one pan meals are the best kind of meals 🏆 // greek baked orzo recipe by @delallofoods and @pinchofyum using whole wheat orzo, chickpeas, and lots of vegetables like red pepper, greens, and fire roasted tomatoes. topped with feta and dill. #orzo#delalloeats#pinchofyum
today I woke up at 7:30 to double check that all my info had been successfully submitted to my insurance company so I could get an emailed copy of my card so I could go to the dr’s appt I’d made while laying in bed almost in tears the night prior trying to figure out wtf is going on with my body. the good news? nothing is wrong with me!! the bad news? nothing is wrong with me!! my dr (lovely, if anyone is in Logan Square & wants a new PCP I got the practice for u!) thinks I’m fighting off the tail end of a virus and - ding ding ding - that maybe JUST MAYBE me not working out for a freaking month has finally come around to kick me in the ass and my new insulin requirements were truly brought to light when I tried to go back to injections. I havent gained weight but my muscles are mush, and this is what I figured was the issue but ugh it’s such a definitive “hi you’re being a lazy bum.” So, I’m back (short lived break am I right) on the pump because it’s easier to mess with basal’s. My dr and I worked together to figure out how much to increase my basal by. When I finally got to work, I updated my settings and instead of being like “oh lit I’m gonna feel better, finally!” my first thought was “oh fuck I’m going to gain weight.” And I hate that I thought this because it’s not even a thing & I hate that I paused, truly paused, and hated myself for having to confirm that my new basal rate is 1.1u an hour instead of .9u and I hate that one time I read “insulin makes you gain weight” and I hate that I know this isn’t true (to my core!!!) but I’m still sitting here feeling like a failure because I can never get it out of my head no matter how hard I try. it’s so dumb, if any of my friends ever relayed any of the above to me I’d be like wtf you dingdong let’s go on a walk and figure out how to make u feel supported, & I wish I was able to give myself the same grace. I feel like I’m constantly taking one step forward, two
I’m going to share a story with you all. I was going through the motions of life for a long while. Same routine, same struggles, same bank account, woke up, did the same old shit, went home, went to bed. Knew I wasn’t living my fullest potential, but that was my life. Every day. Garrett was my light. He was literally the biggest light beam you’ve ever seen. Everywhere and anywhere. He was the positivity and the glass overflowing when mine was half empty. When I lost him my light beam was gone. And I had to figure out how to fill my glass without him. Losing him showed me just how stagnant I was. And that thus far(which is still a work in progress)... I could write a book about. Which brings me to my point. You are the 𝐎𝐍𝐋𝐘 person in charge of your happiness and mindset. Read that again. You are the 𝐎𝐍𝐋𝐘 person who can control your reaction to situations. Every single day you wake up you have a choice. Are you going to let little hiccups run your entire day? Again? Or are you going to laugh about them (literally) and move forward? Are you going to let what certain people say or do affect your mood? Or are you going to understand that their actions are completely out of your control? Think really hard about who you want to be. How would this version of yourself wake up? How would they greet people at work? How would they react to bad news? How would they eat? How would they treat the Starbucks guy who got their order wrong? My coach quoted someone the other day and it really stuck with me: “Don’t get out of bed in the morning until you’re the person you want to be” Tomorrow, 𝐃𝐎 𝐓𝐇𝐀𝐓👆🏼And start taking care of that beautiful mind of yours.
Good morning from snowy New York! I’m headed somewhere fun this weekend and I cannot wait😍But first I need to know, is pumpkin still acceptable in December? Because these Pumpkin Oatmeal Bars are so good I can eat them all year long✨Only 10 simple ingredients stand between you and the perfect breakfast/snack!👇🏼 Recipe: 1 cup pumpkin puree 1/2 cup coconut oil (softened not melted) 1/2 cup maple syrup 1 cup quick oats 1/3 cup oat flour (or about 1/2 cup oats blended into flour) 1 egg 1 tsp vanilla extract 1 tsp cinnamon 1/4 tsp salt 1 tsp baking soda Optional glaze: about 1/3 cup confectioners sugar mixed with 1-2 tbsp milk until thick In a medium bowl, mix together pumpkin, oil, maple syrup, egg, and vanilla extract. Whisk until smooth. In a separate bowl, mix together all dry ingredients and combine with wet. Pour into a parchment lined 8 X 8 baking dish, and bake on 350 for about 25-30 minutes. Let cool and slice. Top with sugar glaze.
Uno de mis platos favoritos sin duda, y se hace en tan solo 20 minutos sin casi ensuciar🥳 . Necesitamos: . 🌱una berenjena 🌱unos 20g de soja texturizada 🌱una zanahoria 🌱salsa de tomate 🌱mozarella, si se quiere hacer vegano se puede poner un poco de levadura nutricional para que coja gustito . 1️⃣partimos la berenjena en dos y la ponemos al microondas 15 minutos a máxima potencia 2️⃣hidratamos la soja con agua caliente para que se hidrate más rápido (dejar en remojo unos 15 minutos) 3️⃣sofreímos la zanahoria, añadimos la soja y la pulpa de la berenjena cuando esté hecha. Añadimos la salsa de tomate 4️⃣rellenamos la berenjena y ponemos un poquito de queso por encima 5️⃣al microondas un poquito más (1minuto) y listo . . . . . . . . . . . . . . . . . . . . . . . . #healthy#nutrition#realfood#comidareal#realfooding#veggie#vegetarian#nutritionist#diet#reto1mescomidareal#comesano#nutricion#singluten#realfooder
Tag someone who can relate to these memes 🤣🔥 ⠀ These two images made by @lucymountain are a god sent! She also has a solid caption to read below 🤘 ⠀ someone messaged yesterday saying it’s wild that I even need to make some of the content that I do. Which is true.⠀ ⠀ It’s wild that I need to even make a video to say it’s cool to eat a carbohydrate.⠀ Or that fat isn’t bad.⠀ Or that protein doesn’t make you ‘bulky’.⠀ ⠀ (Which were fears I lived with for a good few years - like water with a side of air was the epitome of HeALtH lol.)⠀ ⠀ Every food has something to give us. Whether that’s macrosnutirents and micronutrients - or it just tastes bloody good.⠀ ⠀ The notion that everyone needs to ‘cut’ and remove entire food groups in order to be a better human needs to be put in the bin and taken out before 2020. ⠀ ⠀ ⠀ #kardashians#nutritionclub#nutrition#nutritioncoach#nutritionist#foodie