Who wants to feel their best going into Christmas and the new year. I’m looking for people who are wanting to commit to a healthy lifestyle.
I’m counting down the last few weeks of my forties! *If you want to head into your 40’s, 50’s and beyond, feeling like your 30’s I can help. *If you want your children to be their healthiest I can help. *If you want to lose a little, or a lot of unhealthy fat, and/ or gain muscle, I can help. *If you want to sleep better, have more energy, better quality of life, I can help. *If you have a high performance athlete (any age) you probably know nutrition is directly correlated to energy and performance. I can help.
If you are serious about any of the above send me a message and we can chat. I believe in healthy whole foods and supplementing for nutritional deficiency and convenience ( I don’t want to spend all my time in the kitchen or resort to 0 nutrition fast or convenience foods )
#healthyfood #health #healthandwellness #healthandfitness #healthylifestyle #fitmom #fitmoms #healthyaging #healthandfitnesscoach #healthcoach #fitfam #healthyfamilies #highperformance #athletes #nutritionforathletes #nutritionforkids #thisis50
A healthy option for tonight’s dinner:
A healthy body starts with good nutrition
170 gm Salmon (no skin)
2tbls minced garlic and chopped parsley
Lemon juice, salt, pepper.
24 pieces of asparagus
1 lemon sliced
1/3 cup peas or beans
Arrange all items in tray then,
Rub salmon with garlic and parsley and pour over lemon juice
Place lemon slices on top
Spray olive oil over the lot, just a little
Grill for 8 to 10 mins on high heat. Enjoy.
If you want to get on my pre launch VIP list for my ultimate body transformation programme complete with customised workouts and mealplans according to your dietary preference go to ptl.lisatamati.com
#salmon #weightwatchers #bodytransformation #lisatamati #nutritionforathletes #nutriton #mealplans #recipes #ketodiet
Just landed in #Chicago
and oh man is it cold⛄️! Maybe thinking about the sunshine in Santa Barbara will help warm me up?! #fbf
As cold as it is, I really can’t complain 💁🏻♀️ I’m beyond excited to see family, friends, and spend the weekend in one of my favorite cities ❤️
Will we see you on Friday? We're hosting a FREE intuitive eating event with Dr. Michaela McClure! Check the link in our bio!
We are on a mission to bring a proper nutrition education to the next generation of athletes, so they don’t make the same mistakes we did.
and I were both retired from our high school and colligate careers before we truly learned how to properly fuel our bodies. There’s no saying how much better we could’ve performed, if we’d actually understood nutrition back then, even at it’s most basic level.
We’re bringing science based, useful, actionable nutrition education to high school and colligate athletes to close this gap once and for all. Nutrition should not be a guessing game!
We had an awesome time today with the Madison Consolidated HighSchool basketball teams, teaching block II of Nutrition for Sports Performance. We can’t wait to see them again in FEB after an awesome season!
Special thanks for @the_realcatnis
for coming to help!❤️#bestclientsever
#nataliehayesfitness #nutritionEducation #nutritionforathletes #sportsnutrition
My favorite winter fruit 😍 Did you know that the different colors in fruits 🍓and vegetables🥬 represent different phytonutrients?!
Phytonutrients are found in plant-based food and beverages. They’re known for their disease fighting abilities 👊🏽 and antioxidant properties. ❗️Consuming them regularly can help lower the risk of developing chronic diseases such as: type 2 diabetes, heart disease, many cancers, and other preventable diseases.
I’m going to geek out and get a bit sciencey here so bear with me 🤓 There are up to 10,000 different kinds of phytonutrients 🤩 that are broken down into different groups. One group called flavanoids are a large family of plant compounds that contain anthocyanins 💫
Anthocyanins not only give pomegranates their stunning red color ❤️ but they’re known to reduce the risk of heart disease and cancer through their antioxidant and anti-inflammatory properties.
But wait☝🏽, there’s more‼️A few studies have shown that drinking 100% pomegranate juice may even help reduce muscle soreness👉🏽this could possibly work in your favor for a faster recovery after a tough ride 🐎 or workout! 💪🏽
Tip: choose the heavier pomegranate (the heavier it is, the juicier it’ll be💫)
You can’t out train a bad diet, believe me for years I tried, reasoning if I ran 100’s of Km I could eat what I want but the opposite is true the more load on your body the more crucial it is to get all your nutrients.
I know too, eating right for your body type is crucial and that everyone is different and we all have different preferences and there is no one size fits all so you need to work out what suits you which we can help with but on some aspects I think see can all agree whether you are into vegan, vegetarian, keto or paleo or something else eating clean is key.
1 Avoiding added sugars even watch fruit sugars.
2. Avoid processed foods with many additives and preservatives.
3. Eat real food as opposed to something out of a packet if possible
4. Avoid trans fats like those found in deep fried fast food joints.
5. Eat good fats things like avocados, coconut oils, fish oils etc, nuts
6. Watch for mood toxins present in many foods like coffee, nuts etc
7. Eat plenty of organic if possible, and let’s be honest it isn’t always, fruit and veggies
This is a good place to start at least to getting your nutrition on track and don’t panic if you fall off the bandwagon, I know I do just climb back on and keep going
#pushingthelimits #ketodiet #keto #paleo #cleaneating #hormonebalance #nutritionforathletes #nutritioncoach #nutritionfacts #eatwell #goodhealth #vegetables #eat #eatingforhealth #eatingforbeauty #eatingforyourcycle #hormoneimbalance #enduranceathlete #healthyeatingideas
“I’m trying to eat healthier to improve my sports performance, but when I walk into the grocery store I have no idea where to start. What do I look for when shopping for healthy foods to support my performance?” @sdsutrackandfieldxc
got the inside scoop from dietitian @andrea.chapin
at TJ’s this morning! Time saving tip: hit the the store when it’s least crowded and with a game plan! (aka list)
Aztec teams can arrange grocery store tours with @sdsu_snc
- DM or 📧 us!
#goaztecs #sportsnutrition @aztecwarriorwellness @cpsda
Our performance nutrition series is back 😁
Watch this space as every week as our Performance Nutritionist Aaron will be posting about current issues and trends every athlete goes through. ————————————————————
He’ll be covering such topics as;
• Do you really need to bulk to build muscle mass
•How to cut weight safely and effectively as for MMA athletes.
• How to avoid GI and stomach issues when carb loading for endurance events
• Fat loss for athletes with out hindering performance
Along side many more topics. ————————————————————
Keep an eye out on this page as well be posting about one of these topics very soon.
☝️ If you’re in need of another reason why exercise is ESSENTIAL, try this one on for size. Honestly, who wouldn’t benefit from improving your ability to “acquire knowledge and understanding through thought, experience and the senses?” Everyone, that’s who. Basically exercise makes you smarter. Love that. 👏
Due to various factors, I only made it to the gym once this week. As I near the end of an exercise-less week I am starting to feel the effects and I am reminded of why I do it in the first place. When I don’t exercise my lower back always starts to ache a bit, but the main thing is my mental clarity & mood start to suffer.
Missing gym sessions isn’t my favorite, but it no longer stresses me out. That’s because I no longer look at exercise as a way to burn calories or punish my body for eating one too many treats; I know exercise is SO MUCH MORE than that. Case in point:
A new study by a Massachusetts General Hospital research team found that exercise is one of the best ways to turn on neurogenesis, the process of producing new neurons. Neurogenesis takes place in the hippocampus and is essential to learning and memory.
All in all, giving my body a little more time than I’d like to rest is probably good from time to time, but I am thankful that exercise has become such an important part of my life & I KNOW I’ll be right back to it.
#nutritionaltherapyassociation #ntp #nta #nourished #wellnesswithannie #fitness #fitmom
#exercise #exercisemotivation #backtoit #crossfitgirls #prioritiesfirst #dementiaprevention #alzheimersprevention
#letsbereal #ithappens #crossfit #exerciserocks #chickswholift #thisisreallife #nutritionforathletes #exerciseforhealth #exerciseforlife #nutritionaltherapypractitioner #fitnessandfood #beastmodig #highlandsranch
Today I got to present to some eager P6/7’s. I delivered a “Nutrition Basics” workshop 🍓🥬🥩🥔 I forgot how much fun it was working with kids! .
It was for the Curriculum for Excellence Football Day with @ustafootball
Including theory and practicals 🍗🍌🥦🍞 .
Theory including: the importance of a healthy lifestyle for kids, and forming habits that will lead into adulthood, macronutrients, hydration, how to make a meal, the importance of micronutrients, and fuelling their football 🤓 .
Games based around:
1) Grouping foods into their macronutrients 🍗🥑🥖
2) Making the ‘ideal’ meal 🥘
3) Which has the higher calories 🤗 🍪🍎
Their ‘forever’ task was to “Eat the rainbow” 🌈 🍎🍊🍍🥦🍓🍆 damn there isn’t a blueberry for the blue stripe 😭 Meaning, aim to hit a rainbow in your fruit and veg intake each day 🤗 .
The rest of their day included other topics like art were they will design a football stripe and maths, dealing with the players kit 👏🏻👏🏻👏🏻
#nutrition #nutritionfacts #nutritionforkids #nutritionforlife #nutritionforathletes #diet #eattherainbow #macronutrients #healthyfood #healthyrecipes #healthylifestyle #food #education #habits #foodstagram #saintssport
has recently added extensive nutrition services with SE coach @kristenkarnold
MS, RDN, CSSD. If upping your nutrition game or gaining/losing weight is on your 2019 list, check out all her services at source-e.net/services
If you missed Black Friday, no worries because CYBER MONDAY is here!
We have everything from sleep support, meal replacements, detox and nutritional (not colon!!!) cleansing, workout supplements, essential oils, energy solutions, and the list goes on!
The best part is it’s all
✔️ natural & free of artificial junk
✔️ third party tested
✔️ backed by science
✔️ comes with a $ back guarantee
It's the perfect time to stock up on stocking stuffers, teacher gifts, thank yous, Holiday presents... and gifting yourself health is always a good idea, too. 😉
If you want to learn more, let’s talk today and get you these savings plus the gift I’m throwing in! 😉. We have an 11 day reboot starting 12/3 or get your box now and jump in for our January group. Guarantee you’ll never see deals like this again - or not for a really, really, really, really long time!
These specials are for new and existing customers!!!! 😍😍. Cheers to a healthy holiday!!!
#healthyandhappylife #womenhelpingwomen #weightlosstips #cybermonday #healthylifestyle #fitfam #newyearsresolutionsarecoming #newyearsresolutionstartsnow #tampafitmoms #tampafitgirl #nutritionforathletes #nutritionforkids #nutritionforlife #fitfabforty #liveyourbestlife #createhealthyhabits #createhealthyhabitsnotrestrictions #createhealthychange #bethechange
Brussel sprouts are a great snack to add to a vegetable platter, use as a filling side dish for dinner or even a salad topper.
N U T R I T I O N F A C T S
150 g of brussel sprouts (which came out to 7) offers ONLY 36 calories, 7 g carbs, 1.7 g sugar, 2.6 g fiber and 2.5 g protein.
B E N E F I T S
Brussel sprouts contain various vitamins and minerals that our bodies can benefit from. For example, brussel sprouts provide vitamin C, vitamin K and fiber. Vitamin C (as mentioned before) works as an antioxidant and helps prevent us from getting sick by creating antibodies that boost our immunity. Vitamin K assists our bodies in making proteins (especially ones that cause our blood to coagulate to prevent us from bleeding further). Fiber can help keep our weight and digestive system in check.
How are you preparing for Thanksgiving 2018? Need clean recipes to follow if you are preparing or bringing a side dish - check out SkinnyTaste.com for their side dishes! This year I am bringing sauteed string beans, mushrooms and onions along with prosciutto wrapped asparagus!
Don’t worry guys this is just our old fashion egg noddles 😋
If you’re going to make it your side dish might as well know all about it!
N U T R I T I O N F A C T S -
Serving size 1 1/2 laddies. ~5 portions of 1 SOUP ladle of noddles shown here in this picture.
Net carbs- 10 gm - 19 gm
Protein- 4-6 gm
Calories- 116-150 calories
Side note - I went shopping and saw EGG noddles or whole wheat egg noodles.. I flipped them over just to see that in this scenario the regular old fashion egg noddles were just as good as the whole wheat! In fact the whole wheat had more carbohydrates and I was baffled. I am a whole wheat fanatic because I love FIBER for so many reasons (feeling & looking great is just two of those) but these egg noodles were regular and still had just a couple of grams of fiber. Didn’t matter which one I chose but I was happy to see my old fashion ones were just as nutritious as the whole what ones. Can you take a guess why?
Brace yourself pasta lovers the guilt ends here with egg noodles 😍😍 egg noodles has protein & some fat in them that keep us more satiated than plain old durum wheat noodles. Because of that they can be used in soups, stews and as a side in of course a 3/4 cup portion (recommended)
How I use - to prevent over indulging all the time I use it in my chicken soup. I cook the noddles SEPARATE on the side, I then leave it separate and serve from there. So this pot stays like this. To prevent the macaronis from sticking together I add a little bit of broth from the soup to keep it moist.
N U T R I T I O N F A C T S
100 g of asparagus provides ONLY 22 calories, 4 g carbs, 1.3 g sugar, 2 g fiber and 2.4 g protein.
B E N E F I T S
Don’t knock asparagus until you give it a chance. Vegetables are a great way to get in those micronutrients, asparagus included! For example, asparagus contains vitamin A and folate. Just to name a few functions, vitamin A is important for vision and cell growth. Folate belongs to the B-vitamin family and takes part in making new cells for our bodies. Research shows that folate is also crucial for fetal brain and spinal cord development!
There are a variety of ways to include asparagus into our meals: salad topper (my favorite), side dish, vegetable platter with a dip option (i.e. hummus), pack as a low-calorie snack and more!
Summer calls for another citrus fruit post!
N U T R I T I O N F A C T S
160 g (6 slices of a medium sized orange) → 69 kcal, 17 g carbs, 3.6 g fiber, 14 g sugar, 1 g protein.
B E N E F I T S
Citrus fruits like oranges contribute to lowering LDL cholesterol, provide calcium for bone health and potassium to maintain lean muscle mass and lower blood pressure.
Who doesn’t love some sweet and refreshing fruit on hot/humid days like we have had recently? Pineapple is a great go to when our cravings for sweetness are taking over.
N U T R I T I O N F A C T S
100 g pineapple (about 9 chunks) provides about 50 calories, 13 g carbs, 10 g sugar and 1.4 g fiber.
B E N E F I T S
Pineapple offers a decent amount of vitamin C and calcium. Vitamin C works as an antioxidant and helps our bodies absorb iron and folate, which have their own beneficial roles. Vitamin C is also known to boost our immunity/protect us from infections. Calcium contributes to the health, maintenance and structure of our bones and teeth. 😬💀
6 medium 🍓 (200 grams) - 72 kcal, 4 grams fiber, 14 grams net carbs, 1 grams protein, 0 grams fat & 10 grams of fructose
PSA: Today I begin my new series for this IG Page, for my clients out there and for my #followers
I am going to start showing you with VISUALS yes actual pictures of what I refer to as ONE serving. Do not think I am saying ONLY eat ONE of this, I would have to do an evaluation in order to tell how many servings are for YOU. . This is just a visual of what the world of Nutrition considers ONE serving. For my weight loss patients out there and for my asthmatics who work with me you know how many of these servings to take per day. This is a demo and I hope you enjoy the series ahead ♥️
your tricky foods! And I will gladly help clarify
Late night munchies kick in & you are finding yourself “hungry” after a full meal 20 minutes ago. What’s a good go to? Frozen grapes.
Why? This is a cold treat that requires warming it up in your mouth before biting down forcing you to eat slower, it is nutritious and rich in antioxidants, they are 94% water based - only 10 grams of carbs in 1 cup, they can easily quench that “hunger” that craving and can prevent feeling shameful after indulging. .
Fostering a healthy relationship with food is the most important thing you can do for your health. While I push for every single person to eat mindfully and balance your food and not to label foods as good or bad or restrict anything much, it is good to know healthy swaps. Enjoy guys 😊
W E I G H T L O S S ➕E N E R G Y T I P ‼️
Barilla plus protein (5 g fiber & 13 grams protein 🤭) + sautéed red peppers in garlic & oil. Boiled the pasta and pan fried it all together in the end for a basic Italian side dish. What makes it better? The clean swap. By taking a pasta with more #protien
you do 2 AMAZING things for your body & for #weightloss
1. These two keep us full longer so be sure to look for more than 5g of EACH in grains. This gives you much more energy that is sustained because of longer digestion 2. You reduce your blood sugar spike “postprandial” meaning after you consume a meal your blood sugar doesn’t spike high and then shoot back down BECAUSE the protein & fiber KEEP dont cause blood sugar to spike! #diabetes #weightlosstransformation
- The perfect #recipe
for it a great dish and #guiltypleasure
COMMENT BELOW! Who can guess the purple caribbean fruit? - hint: think of the kind of fish my favorite character (aka Patrick) in #spongebob
is! Keep posted for the benefits of eating this bad boy 😋😋
My professor said freshman year if you don't have an eating disorder going into the field of #nutrition
you may walk out with one.
Learning about food as an 18-21 year old was no easy challenge. The concept calories in vs calories out was GOLD we (us #rd2be
students) all felt we had the power🔑 in our hands to be the BEST, skinniest, healthiest, smartest & hottest. The education I had was “golden”. It debunked all myths and 💥 BOOM💥 - I felt I knew it all. I felt I could achieve my ideal "skinny girl" perfectionist body (whatever that meant).
❌But NO ❌ I am here today to reassure people, as now a dietitian who specializes in weight management and has clients losing 2-4 pounds a week if they need to, THAT most of what you know about weight loss is actually #fake
TOMORROW ❗️ I will post about my secrets on how I fixed a small disordered eating pattern, how I kept #healthy
in my own skin, how I out beat the feelings guilt & shame associated with food and exercise (thanks @brenebrown
) Finally - I will share how I help others (even those with true #eatingdisordersrecovery
) && I will share some of my new and improved golden rules for truly reaching your HEALTH goals.
Comment on this picture with questions/thoughts and I’ll be sure to address them 🙂 #transformationtuesday