If you're only eating meals like the one on the left, try switching it up every now and then. "Food boredom" is one of the most common reasons people fall off their diet and never reach their goals 😱
Look, I'm not knocking a good ol' salmon, veggies, and brown rice...I actually eat this often. But what if you're on a cut and you're craving a juicy ass burger? 🤤
Well if you're disciplined, you'll probably say no to the burger and resort to the so called "bro foods" ❌. But if you keep saying no to all your cravings, it can often create resentment towards your diet. And it is this resentment that can lead to you getting discouraged or quitting all together.😔
This is why you should be adding some of your favorite "dirty foods" into the mix every now and then 😋. But how is it possible to eat some of your favorite foods and still shed the fat? 🤔
The answer lies in Flexible Dieting aka IIFYM. Wanna know exactly how this works? Visit the PRC blog and it'll explained in full detail. Link is in the bio
Fitness tips & meme found here
Some may say that they see a difference in me visually. That I look good, or happy, or energetically more like myself. Others say they haven’t noticed a change until they see the befores and afters. Either way, the biggest changes I have experienced have been on the inside. They have been in my connection with spirit. Reconnecting with my soul to my core. Knowing that I am not alone. Realizing that the healing I have been working towards is guided, necessary and leads me to greater opportunity to help others. Through energy work, reiki, meditation, tapping into my own true knowing I am unfolding.
What about you? Think back where you were a year ago and how you have shifted, changed. What are the daily experiences that have you unfolding now? They are small shifts that happen that build. It is never just one huge aha moment but many over time 💕🔥💫
I have a plan! My cleanse is almost over and then I’m diving into a new way to track and hold myself accountable ...with no specific off limit items.
Now I’m working on becoming a mentor to help you have a plan too (certification coming soon). Our new group is starting 10/1 and will get a new group of women ready to rock the new year with momentum on their health journey so they can get geared up to help more. This is the RIPPLE EFFECT I want to be a part of. And I want to help you find the drive in yourself to stick with it.
Could you imagine losing 10-20 lbs BEFORE New Years all while being a part of a supportive positivity posse? EXACTLY - I can’t wait
90 days of:
- 30 minutes of exercise
- superfoods to balance my nutrition
- nutrition plan focused on what works for you and your goals
-water intake on point - gratitude journals
- accountability and support
- ideas for navigating the holidays
Grab a friend and break the trend (most people gain 5-10 lbs over the holidays)
I have a plan for me, let’s create your plan. Message me below! .
In case you haven’t heard, the calendar reflects that it is officially F̤̈Ä̤L̤̈L̤̈!🍁🍃🍂 In celebration of the autumn equinox, I just had to partake [in the spirit of fall] by throwing on my 1st booties and ‘dark lip’ of the season - even though it was still in the 80’s here in Florida. 😆🌴👢 💋 On another note, can I just say that Hyde Park (in Tampa) is one of my favorite places to find good eats!?😍 #AutumnEquinox #fallishere #HydeParkTampa #Tampaeats #nutritionforthesoul
Only the second day of fall and I've already done so much baking... this is my season you guys 🎃 like I always say - make your own baked goods so you know what's in it. Store bought goods can have tons of hidden ingredients that aren't the greatest. PUMPKIN SPICE BREAD recipe up on the blog🍂 link in bio!
Pumpkin pecan cookies: the perfect Sunday night addition.
My last experience with pumpkin cookies was at a college football tailgate (after one too many 🍸😳).
Let’s just say these reignited my love for them.
Preheat your oven to 350F and in a food processor blend:
- 1 flax egg - (1 tbsp ground flax seed soaked 10 min in 3 tbsp water)
- 1 can chickpeas (YES, chickpeas! Rinsed and peeled is best)
- 3/4 cup pumpkin
- 2 heaped tbsps almond butter
- 1 tsp vanilla extract - 1 tsp cinnamon - 2 tsps pumpkin pie spice
- 1/4 cup maple syrup - Pinch of sea salt
Once well combined, fold in chopped pecans and/or @lilys_sweets_chocolate
On parchment paper, bake for 25-30 min and let cool for 5 before plating. Makes about 12 with a little extra cookie dough for taste testing, of course. #somethinghealing #glutenfree #vegan #refinedsugarfree #pumpkincookies
Thank you @johnosauer
for visiting us recently at The Compounding Lab for an energy-boosting Vitamin B Injection! 💉💪 Vitamin B helps to boost your energy levels and aid in alleviating stress and anxiety. It may also provide you with deeper sleep and a balanced immune system! To find out more information, call us on 3862 6000 💚
Sunday eatsss include this bowl of autumn goodness🧡🍂 This afternoon i whipped up this veggie chili in my instant pot(still trying to get the hang of that thing) and luckily it turned out so yummy and tastes like fall😍 here’s how I did it:
Butternut Squash Chili💃
-1 cup each chopped celery, carrots, and onions
-1 bell pepper and jalapeño pepper diced
-2 cloves grated garlic
-1 tsp grated ginger
-2 cups vegetable broth
-2 cans chickpeas
-1/2 tsp each of coriander, cumin, thyme and cinnamon
-1/4 tsp cardamom
-dash of salt, pepper, chili powder and cayenne pepper
-1 cup chopped kale
-1 large butternut squash chopped
Add onion and garlic and cook on sauté mode until browned. Add the rest of the ingredients leaving butternut squash last to put in, laying on top. Cook on pressure cook for 20ish minutes or till squash is cooked through and then stir in kale. I topped mine with cilantro, sliced jalapeño, @kitehillfoods
cream cheese, green onion and gluten free cornbread😛💛
#falleats #veggiechili #healthyeats #feedfeed #plantpower #hormonehealth #organic #vscofoods #wholefoods #balancinghormones #fertility #nourishyourbody #buzzfeedfood #iin #wellandgoodeats #iinhealthcoach #integrativenutrition #holistichealth #eatrealfood #eatpretty
Somebody say bibimbap? 😜 2 for 2 with the egg dishes today! 🍳 Tuning into cravings and giving my body what it’s calling for! 🥚With the season change comes new rhythms! Finding myself gravitating towards the warmer and extra fibrous foods like brassica veggies, eggs, chili’s, and soups! 🧠TAKE TIME TO TUNE IN BEFORE YOU DIVE IN 👌🏼😋 #nourishingnelli #eatrealfood
• • •
🌐An integrated approach to healing is not a new idea. It has appeared in various forms since antiquity. In fact, what is now termed traditional or allopathic medicine has only been dominant for about 100 years, but the tendency to be focused only on outer ways of healing has been dominant for at least the last five hundred years.
🌐Alternative or complementary medicine is, in fact, the true traditional medicine. “We have been calling genuinely traditional medicine—used for at least 2500 years—‘alternative’ only because today’s newcomer ’traditional’ medicine has misappropriated that attractive word, and truly traditional medicine has not shouted theft.” Learn more in my blog. [Link in Bio]. https://www.hoffmancentre.com/ancient-healing-methods-seven-stages-health-transformation/
#integrativemedicine #integrativenutrition #functionalnutritionist #functionalliving #holisticmedicine #ancientwisdom #eattherainbow #healthcare #medicine #historyofmedicine
If theres one thing I’ve learned throughout my life so far, it’s that bad times don’t last. Whatever it is you might be going through, whether it’s issues at home, a break up, heartache, a loss, anxiety, or just a bad day in general, pain is temporary. So here’s a little reminder for anyone who needs it: as tough as life may be in the moment, the key is to not dwell on the past or the negatives, and just breathe. Breathe, stay focused on your goals and keep looking forward because there’s always brighter days ahead ✨💛
Summer is officially over ! Grateful for the memories but why does time have to go by so fast ??? I feel like tomorrow I’ll wake up and it’ll be Christmas already 😰😰
On a side note, I’m excited for sweater weather and falling leaves 🍁... Maybe this year I’ll finally have a #pumpkinspicelatte
for the first time ..
We love supporting young wellness students pursuing their dreams and getting started in their careers after school. A great program is @nutritionschool.
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What makes Integrative Nutrition so different?⠀⠀⠀⠀⠀⠀⠀⠀⠀
, we take a holistic approach to nutrition. It's not just about calories or grams of fat. Instead, you'll learn to look at the whole person, their lifestyle, background, and food preferences. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
You'll learn about primary food – everything that feeds you that doesn't come on a plate: career, relationships, physical exercise, and spirituality. Our nutrition curriculum is centered around bio-individuality, the idea that there is no one way of eating that works for everyone. That's why we teach the pros and cons of over 100 dietary theories to help you find the food and lifestyle that makes you feel your best. #nutritionschool
#holistichealth #nutritioncoach #integrativenutrition
Practice Better is a complete Practice Management Software designed for health and wellness professionals like you. We provide everything from managing your professional recommendations, bookings & payments, and tracking client progress all in one secure location. Learn more about us by clicking on the link in our profile ☝⠀⠀⠀⠀⠀⠀⠀⠀⠀
#nutritionstudent #dietitianintraining #nutritionistintraining #ipracticebetter #practicebetter #nutritionist #dietitian #healthyhabits #functionalmedicine #healthpreneur #Healthcoach #wellnessbusiness #holisticnutrition #healthbusiness #wellpreneur #nutrition #entrepreneur #rdchat #registereddietician #wellnesscoach #registereddietitian #rdapproved #dietitiansofig #dietitiansofinstagram #healthbusiness #smallbusinessowner
One of the good things that came along with cooler weather this week was access to my yard again. Since the heat and humidity kicked up midsummer, mosquitoes made our yard a very uncomfortable place to be in. We tried oils, torches, candles, diffusers, and wearing layers of clothing, but unfortunately nothing stopped the critters from eating us alive. We searched and searched for where they were coming from, but ultimately decided that it must be standing water in another nearby yard. Thus, we took some time away from tending the space and are looking forward to getting back out there to plant cooler weather crops.
Today I harvested most of the tomatoes that were left as well as the rest of the beautiful spread in this photo. Baby brocolli, kale, sage, lime, peppers, black beans, cherry tomatoes, basil, mint, and cilantro all made their way into my basket. I'm looking forward to learning how to use green tomatoes (anyone have good recipes??). Right now I have them in a brown paper bag, hoping they may ripen a bit.
Connecting with nature on and off the plate teaches so much, especially patience. Alhamdulilah to the One that sustains these beings! Truly grateful to have access to whole foods.
#homegrown #harvest #yum #kale #urbangarden #plants #integrativenutrition #nutritionschool #wholefoods #f52grams #holistichealth #healthcoach #local #alignment #organic #nongmo #nature #gratitude #grateful #grow #alhamdulilah #garden
When people think of boosting their immune system by taking probiotics, most people want to know what is the best brand to purchase? How much should they take? Capsules and supplements can serve a purpose for therapeutic reasons, however they are stripped to a single nutrient and you do not get the additional benefits of all of the nutrients, such as antioxidants, b-vitamins, you receive in live fermented whole foods . Additionally, some probiotic supplements (not all) cannot survive the effects of stomach acid and you do not receive the benefits of taking them at all. The best way to get probiotics in the diet is through probiotic foods such as Kombucha, sauerkraut, kimchi, grass fed plain yogurt, etc. They are naturally formulated in a way our body can assimilate to use and receive the full benefit. Adding fermented foods in your diet aids in digestion, boosts immune system and improves neurotransmitter function in the gut-brain axis. Now is a good time to include these foods in the diet since flu season is upon us. #integrativenutrition #integrativehealth #integrativewellness #probiotics #kombucha #boostimmunesystem #digestion #neurotrabsmitters #gutbrainaxis #nutritionist #healthcoach #futurern
Wouldn’t it great to RELAX about food and dieting and help your body be hormonally balanced when the chaos of perimenopause hits. A personalised diet and mindset coaching helps you fight through weight gain, brain fog, aching joints, lessen hot flushes, have a calmer mind and smooth out mood swings. ‘
💜 We start next week and it’s not too late to sign up 💜
Message me - I look forward to helping you through this xxx
💜 join my free ladies only group - link in bio 💜
Fall feels this morning 🍁✨
Rainy days, and i am stuck working my side jobs all day. Really all I want to do is get into this stack of folders right here. Instead if a to do list and pile of filing.. I see life stories, struggles and successes. Instead of notes, I see puzzle pieces. Each human story contained in this stack is a beautiful masterpiece. The pieces may be in various states of scatter, but the theme none the less.... the theme is that YOU are a masterpiece. We all are. We all have pieces that may be temporarily lost, a little sticky, corners bent, but never broken. .... we all need someone to help us see the pieces. We all need help in gathering our pieces up so that we can put them in order, and reveal the master piece that has been there all along. .....
My office is fully open by appointment only, Monday, Wednesdays, and Fridays. September is already fully booked, sessions in October are now open. ...
Let us work together to uncover your master piece. #ayurvediccounselor #digestivespecialist #integrativenutrition #meditationcoach
What’s the story on SOY? 🌱🤔Featured in BATCH BUILD YOUR WAY TO WELLNESS I break down the common confusion around food categories, so you know how they fit into YOUR UNIQUE lifestyle! ORDER YA COPY IN MY SHOPPY- Link in Bio! Nourishingnelli.com #nourishingnelli #eatrealfood
Exercise is about moving your body, even if it is just a few minutes a day.
So the gym is not your thing?
You can always go for a walk.
Put the music out loud at home and dance for a while,
If you re living in a hot place, enjoy a walk on the beach and even a swim.
Take your 4 leg friend outside and run with him.
The important things is everyone is different, and everyone enjoys different activities.
Find out which one is yours, by experimenting 😉😉 Our bodies were made for walking 😍
They want to see you fail so go succeed.⚡️
Tip of the day:
Be around people that support you and always encourage you to be a better you.
Stop giving your time to those who put you down and always make you feel like you’re just not good enough no matter what you do.
Basically just be around the ones who make you feel good and who make your heart smile.. yes it’s that simple! 😊
Happy Sunday Loves!
I was asked recently by a pregnant friend what my top 5 fitness tips were for pregnant women. That got me thinking and I tried my best to limit it to 5. Here they are in no particular order:
✔️ Move your body. Research shows how beneficial exercise is during pregnancy, birth, AND recovery postpartum. You can even become stronger DURING pregnancy. Add that to the fact that the average woman in labor expels 3x as much oxygen as an avid marathoner and training for birth is making a lot more sense, isn’t it? ✔️ Work with someone who has specific training in pre/postnatal exercise, whether you’re with them 1:1, in class format, or online. There’s a lot of info out there and very real things to be mindful of. It’s gotten quite popular to focus on the pre/postnatal crowd (👍🏼) but if your “guru” is getting her info from Instagram or one offs that her health provider told her, she is not going to have the knowledge base to work with you efficiently. ✔️ Eat like you mean it. You’re literally building a baby.This doesn’t mean you have to eat perfectly 💯 of the time ( Seriously, no one does...I know I don’t) but focus a majority of your meals on nourishment. Avoid things such as alcohol, refined carbohydrates, artificial sweeteners, soy, trans fat, and vegetable oils and instead focus on foods rich in choline, glycine, DHA, B vitamins, fat soluble vitamins (A,D,E,K), iodine ....ok you get the picture. Eat real food and build a healthy baby. ✔️ Relaxin is awesome but also something to be aware of. It’s a hormone that loosens ligaments preparing the body for birth ( the awesome part) but it also creates loosey goosey joints, as I call them ( what to be aware of). It’s easier to over stretch and sink into 🧘♀️ poses so instead, really focus on using your muscles to get into a pose rather than “sinking into it” ✔️ It’s all about the core. I often say in my classes that every exercise is a core exercise when done correctly. And when I say core, I mean your entire core canister; abdominals, pelvic floor, multifidus, and diaphragm. Learning to accurately engage and relax those muscles is going to be paramount throughout pregnancy, during birth, and recovering postpartum.