Radish Habits

Don’t be so hard on yourself🤍

1 habit.
1 day at a time.
1% better.

Change happens with consistent actions performed daily over an extended period of time. Be patient in the process.

Nikki here👋🏼 it took a bit of thought. As it should.. but mine is:
D I S C I P L I N E✨
Some would immediately think that is too hardcore. Too breakable. However, I see it as F R E E D O M🤌🏼
Writing down some goals for the year, every solution was better discipline. Cleaner house= keeping it clean. Add muscle mass= consistent increase of calories AND workouts. Etc…
If I build my systems right and realistically.. I can spend more time with my kids, become more financially free, and get closer to my fitness goals (which will always be never ending.)
So cheers to Discipline. Cheers to Freedom. Let’s go 2023🍾

Simple and sweet this Christmas season🎄♥️

It doesn’t have to be a fancy recipe with 20 ingredients, folks. Meal prep this week before traveling for Christmas was quick & easy. Air fried sweet potatoes, cooked chicken with some random seasonings, and sautéed brussels with balsamic vinegar - that’s it!

Don’t let the busy season be an excuse as to why you can’t show up for yourself👏🏼

Ohhh Momhood✨I can’t remember the last time I got my nails done. My car is a mess. House Reno is all consuming. My workouts have taken a hit due to exhaustion.
The 1 thing I have prioritized through all the chaos is nutrition. I knew I couldn’t let it all fall apart. There is no “falling off the wagon” because I make sure to always keep at least 1 limb in😅
Parenthood is nuts. The grind is real. But it’s not going to get easier, you have to adapt to the seasons🍂
Don’t wait for motivation. If you have a goal, talk to someone about it and ACTUALLY start and STICK with something. Choose your hard now.

Work hard, play hard am I right?🙃
Remember that the Gram only shows highlights. What you don’t see is consistency with meal prep, working out when you don’t want to, healing from a difficult injury, exhaustion from the juggle with having 2 young kiddos..
We don’t have it easier, we are on the same playing field as most. What we would say is that we have found so much value in health because of our education backgrounds. Because we know so much, we know we have to prioritize it.
We hope you find the value in your health. We hope you are able to shift your mindset to thinking of your body as a vessel, and to try to maximize the time in your vessel… you must nourish it🌱

IT’S HAPPENING!!

𝗘𝗺𝗽𝗼𝘄𝗲𝗿𝗲𝗱 𝗕𝗼𝗱𝘆 𝗠𝗲𝘁𝗵𝗼𝗱 𝗶𝘀 𝗕𝗔𝗖𝗞!!!

There’s been some amazing changes that has happened within the last couple of months in our business, and one of those changes being is that we moved to work at Life Time. We are so grateful to be on this journey!

With that said, we are launching a group, individually led version of our OG Empowered Body Method. It will be $50/month for any current Life Time member. If you are not a current Life Time member, you can still participate! It will be an additional $15/month for a digital Life Time membership to be included in the program.

DM or click link in bio to set up a call with the lady of your choosing & we will get you all set up!

Program begins 𝗝𝘂𝗻𝗲 𝟮𝟬𝘁𝗵!!!

MAKE IT SIMPLE👏🏼

The biggest ask we get from our clients or followers is “CAN I HAVE MORE RECIPES?!”

We actually have a database with over 200 recipes we use for our clients all the time, but the thing is we hear so many comments like “It needs to be easy” or “I can never make it right” or “I hate cooking and making recipes for meal prep, it takes way too much time”.

If you ask us, both Nikki and I HARDLY use recipes when we are making our meals for the week. Yesterday was the first time I tried a new recipe in a while (excluding thanksgiving)….We just like to make meals that are simple without having to look back and forth at a recipe for steps, ingredients and measurements.

It doesn’t have to be fancy and sure as helllll doesn’t have to look like a gourmet meal. Half the time we are literally just throwing stuff together and making it work🤷🏽‍♀️

Just use these 4 simple steps, experiment with different spices when your cooking to get the flavors you love, and you got yourself a meal! Make it even better by adding your favorite toppings like sesame seeds, hot sauce, salsa, balsamic vinegar, sliced onions, etc. for the taste you are going for

DON’T LET RECIPES OVERWHELM YOU. Because it really is and can be easy!!!

Hi ladies!! It’s been a while. We missed you.

Life has been one crazy roller coaster the past few months...Nikki started a new job, Karina got married, work got hectic, family was in town...the list goes on.

It was the most wonderful time, but we missed our work.

We missed posting, interacting, and educating.

The hiatus was long, but much needed to revamp ourselves and reconnect with why we started this business in the first place.

Our purpose is to empower women to take control of their health and feel good inside and out.

So many times we as women put ourselves on the back burner and everything/everyone comes first before ourselves. We want to let our ladies know it’s OK to put yourself FIRST!!

You cannot take care of others if you don’t take care of yourself first👏🏼

Women empowering women is a beautiful thing and we are sosososo happy to be back💛

Let us know what you want to see more of from us!!

Our girl got married this weekend to THE best dude around!🧡 Karina, you were the most stunning bride. So honored to have been apart of your incredible day.

Let’s admit that sometimes our morning routines kinda suck…hi, thats me right here ( )🙋🏽‍♀️

I’ve been off my routine recently and I’ve been in need of a huge morning habit edit. There’s been some habits I let go and some not so great ones that I’ve added.

I just feel so not on my A-game when my morning routine isn’t up to par. So here are a few ideas of how to spice up your morning routine to make your day just a little bit better☀️

▫️Gratitude lists: I love writing gratitude lists. I start my day off with a grateful mindset and it just carries over to the rest of my day. I notice if I don’t, my mindset is always just not as great as it is when I do.
▫️Drink water: Such a good way to just jolt your self awake (even better if its cold). Definitely something I will be adding for myself!
▫️Make your bed: Something I do every day without a doubt. This just sets me up for a more productive day. They say successful people make their beds😉
▫️5 min stretch: Get those tight muscles limberrrrrrr. Wakes up the system and might get ya to feel a little bit better to move your body!
▫️5 minute meditation: Wooooo, this ones a good one. Meditating can really get you into such a better headspace for the day. Start your morning alert, in tune, and ready to conquer the day.

Which one of these are you gonna add to your routine?💛

Susan is really a one-of-a-kind lady, she has been a rockstar client and determined to make this journey different from all the other countless times she’s tried to “stick to the program”.

It hasn’t always been easy for her, it really never was easy.

Susan has had double knee replacements, two foot surgeries ((one of those being during our time together btw)), and a handful of health ailments.

She knew something had to change & most importantly, she had to do things differently this time.

She was sick and tired of the on again, off again diet mentality. She has gone through the cycle plenty of times: diet, lose weight, plateau, give up, diet, lose weight, plateau, give up…

Susan came to us on our last round of EMB ladies. She is someone who goes above and beyond when she’s committed, which is why she has done so many “diets” before. She sticks to them hardcore, but then burns out shortly after.

We worked on that habit loop, along with many others she had been stuck in for far too long.

We dug deep.
We went to ground zero.
We started teeny tiny.

She was skeptical, she wondered if anything would happen because she was so used to doing all things at once.

Twelve weeks later:
- She has lost 12 pounds, but MOST importantly…
- She feels empowered to keep the changes she made FOREVER.
- She told me she has NEVER felt so good after a “diet” as she does right now.
- NOT ONCE did she ever feel deprived.
- She can still go out and enjoy her life without any crazy restrictions.
- She has the knowledge to make great choices to meet her goals.

She is a total ROCKSTART and nothing is stopping her from reaching her goals!

We are still taking a couple more wonderful ladies for our next round of EBM & enrollment closes THIS FRIDAY (July 30th) @ 11:59 pm!!!

Link in bio to book a call TODAY🤍

•90% 𝘰𝘧 𝘱𝘦𝘰𝘱𝘭𝘦 𝘸𝘩𝘰 𝘭𝘰𝘴𝘦 𝘢 𝘵𝘰𝘯 𝘰𝘧 𝘸𝘦𝘪𝘨𝘩𝘵 𝘸𝘪𝘭𝘭 𝘦𝘷𝘦𝘯𝘵𝘶𝘢𝘭𝘭𝘺 𝘳𝘦𝘨𝘢𝘪𝘯 𝘪𝘵 𝘢𝘭𝘭 𝘣𝘢𝘤𝘬, 𝘢𝘯𝘥 𝘴𝘰𝘮𝘦𝘵𝘪𝘮𝘦𝘴 𝘮𝘰𝘳𝘦•

YEP, you read that right. Majority of people who experience weight loss, whether rapid or a big drop will eventually gain it all back. CRAZY. And the biggest question is WHY????

Well for one, their weight loss tactic was most likely something very restrictive and NOT sustainable (ex. Keto, very low calorie, juice cleanses, etc.)

But another 🔑 issue here is that THEY DIDN’T TAKE THE TIME TO AUDIT THEIR HABITS AND CREATE HEALTHFUL HABIT CHANGES.

Instead, they stuck to the short term goal that ended in overindulging and going right back to their previous habitual actions.

That’s why we’re here to rescue you from this mess!

We work alongside our clients on editing their habits & help them feel in control of their life along the way.

Enrollment is officially open for 𝙏𝙝𝙚 𝙀𝙢𝙥𝙤𝙬𝙚𝙧𝙚𝙙 𝘽𝙤𝙙𝙮 𝙈𝙚𝙩𝙝𝙤𝙙 and we’re taking applications for a couple new clients who want to take charge of their health.

If that sounds like you, apply for a free call in the link in our bio where we will work with you to craft a step-by-step game plan to hit your health goals, whether it’s weight loss or overall feeling better in your own body! We got you girlfriend🤍

𝐑𝐔𝐍, 𝐃𝐎𝐍’𝐓 𝐖𝐀𝐋𝐊!

Our TRIED and TRUE program is open for enrollment (AGAIN)!!

We give you: 𝐓𝐇𝐄 𝐄𝐌𝐏𝐎𝐖𝐄𝐑𝐄𝐃 𝐁𝐎𝐃𝐘 𝐌𝐄𝐓𝐇𝐎𝐃!!!

We are supppper ECSTATIC to announce another enrollment for a group of incredible women to take on an amazing 12-week journey with US (Nikki & Karina) as their coaches.

We are so excited to take on this journey with so many great women and it all starts 𝙈𝙤𝙣𝙙𝙖𝙮, 𝘼𝙪𝙜𝙪𝙨𝙩 2𝙣𝙙!

If you are wondering what the heck EBM is alllll about, keep reading...

The Empowered Body Method is the last stop course to help you FINALLY get your health on track & live your life restriction-free through habit based nutrition coaching even when you have tried every dang “diet” in the book. It’s THAT simple.

Enrollment is officially OPEN and we’re taking applications for 15 new clients who want to take charge of their health.

If that sounds like you, apply for a free call >> radishhabits.com/empowered-body-method

WE ARE STARTING IN 1 HOUR!!!

We can’t wait to share with you >> THE DUMMIES GUIDE TO EFFECTIVELY LOSE THE WEIGHT AND ENJOY YOUR LIFE RESTRICTION FREE (EVEN IF “CRASH DIETS” ARE ALL YOU KNOW)

Last opportunity to get in.. and we promise, there will be some incredible takeaways. Let us share our passion with you and what we do with our clients!

We’re covering ….
- How to understand yourself and the real reasons behind why you could never stick to the plan and steps to take so you can change your ways
- How to start implementing these steps TODAY without hesitation.
- How to stick to the plan you create, even when you’ve never been able to before
- How to start seeing real changes in your body/your life without any crazy diets or restrictive meal plans

JOIN HERE >> www.radishhabits.com/restrictionfree
WHEN IT IS: July 20, 2021 @ 6:30pm

Hey it’s Nikki👋

𝗜 𝗵𝗮𝘃𝗲 𝗻𝗼𝘁 𝗮𝗹𝘄𝗮𝘆𝘀 𝘃𝗮𝗹𝘂𝗲𝗱 𝗵𝗲𝗮𝗹𝘁𝗵, but the last 10 years I have been working towards “ultimate health.”

What even is that?!

It differs from person to person, but for me.. I want to feel good and have a good pep in my step. I want to live a long, HEALTHY life.

Then I got pregnant. Twice🤰

You hear this often, that “every pregnancy is different.” And this is very true, at least for me.

Long story short👉Great second pregnancy. Easy delivery. Somewhat fast recovery.. Or so I thought😬

𝗜 𝗮𝗺 𝘄𝗿𝗶𝘁𝗶𝗻𝗴 𝘁𝗵𝗶𝘀 𝘀𝘁𝗼𝗿𝘆 𝗮𝗹𝗺𝗼𝘀𝘁 𝟰 𝗺𝗼𝗻𝘁𝗵𝘀 𝗽𝗼𝘀𝘁𝗽𝗮𝗿𝘁𝘂𝗺…

I have not been able to work out because my pelvic floor is broken, I am newly allergic to eggs...yup full blown reaction to eggs now, no sleep (thank you 4 month sleep regression), a moody 2 year old, working mom, and still trying to be present in my marriage.

𝙒𝙝𝙤 𝙚𝙫𝙚𝙣 𝙖𝙢 𝙄? I have been exhausted, somewhat defeated, and lost because there is NO way my old routine will work with two kids.

𝙒𝙖𝙣𝙩 𝙩𝙝𝙚 𝙩𝙧𝙪𝙩𝙝? I decided to have Karina coach me through our last round of The Empowered Body Method. Yes, I helped create the program. Yes, I practice what I preach. But I needed an outsider to look into how to make a new routine for myself. I needed her to call me out.

Everyone goes through seasons of health, it is not linear. Not even for me. I think accountability is the best thing you can invest in when nothing else works.

So that’s why we created this webinar, to help show you ...

𝐓𝐇𝐄 𝐃𝐔𝐌𝐌𝐈𝐄𝐒 𝐆𝐔𝐈𝐃𝐄 𝐓𝐎 𝐄𝐅𝐅𝐄𝐂𝐓𝐈𝐕𝐄𝐋𝐘 𝐋𝐎𝐒𝐄 𝐓𝐇𝐄 𝐖𝐄𝐈𝐆𝐇𝐓 𝐀𝐍𝐃 𝐄𝐍𝐉𝐎𝐘 𝐘𝐎𝐔𝐑 𝐋𝐈𝐅𝐄 𝐑𝐄𝐒𝐓𝐑𝐈𝐂𝐓𝐈𝐎𝐍 𝐅𝐑𝐄𝐄 (𝐄𝐕𝐄𝐍 𝐈𝐅 “𝐂𝐑𝐀𝐒𝐇 𝐃𝐈𝐄𝐓𝐒” 𝐀𝐑𝐄 𝐀𝐋𝐋 𝐘𝐎𝐔 𝐊𝐍𝐎𝐖)

JOIN HERE >>

www.radishhabits.com/restrictionfree
WHEN IT IS: July 20, 2021 @ 6:30pm

Brag worthy results.. from habits???

Did you know, the only way to make REAL and LASTING change is to adjust your automatic actions you do on a daily basis. So simple and effective, yet underutilized.

𝘖𝘯 𝘢𝘷𝘦𝘳𝘢𝘨𝘦, 𝘪𝘵 𝘵𝘢𝘬𝘦𝘴 𝘢𝘯𝘺𝘸𝘩𝘦𝘳𝘦 𝘧𝘳𝘰𝘮 2 𝘶𝘱 𝘵𝘰 8 𝘮𝘰𝘯𝘵𝘩𝘴 𝘣𝘦𝘧𝘰𝘳𝘦 𝘢 𝘯𝘦𝘸 𝘣𝘦𝘩𝘢𝘷𝘪𝘰𝘳 𝘣𝘦𝘤𝘰𝘮𝘦𝘴 𝘢𝘶𝘵𝘰𝘮𝘢𝘵𝘪𝘤 --- 𝘯𝘰𝘵 21 𝘥𝘢𝘺𝘴, 𝘵𝘩𝘢𝘵’𝘴 𝘢 𝘵𝘰𝘵𝘢𝘭 𝘮𝘺𝘵𝘩!

So, if we want better results, we should forget about setting goals but focusing on our systems instead.

By combining the “art” of creating habits and learning about evidence-based nutrition, you become a relentless force against the “Yo-Yo Diet Society”.

𝒀𝒐𝒖 𝒘𝒊𝒍𝒍 𝒃𝒆 𝒂𝒏 𝒖𝒏𝒔𝒕𝒐𝒑𝒑𝒂𝒃𝒍𝒆 𝒃𝒂𝒅𝒂𝒔𝒔 𝒘𝒐𝒎𝒂𝒏.

If you’re ready to dive into some mind blowing content babes, this webinar is for you >>

THE DUMMIES GUIDE TO EFFECTIVELY LOSE THE WEIGHT AND ENJOY YOUR LIFE RESTRICTION FREE (EVEN IF “CRASH DIETS” ARE ALL YOU KNOW)  WEBINAR.

Register here: www.radishhabits.com/restrictionfree🤍

Hey you, the “constant dieter, never stick to anything” woman, yeah this is for YOU.

Aren’t you tired of it?

Tired of the constant back and forth, yo-yo diet mentality?

This is why we KNEW you absolutely needed this. This is why we decided to finally create something women just like you could use ASAP and benefit from (and it’s 100% FREE!).

The crap year we had in 2020 is wayyyy behind is girl….it’s JULY 2021 and it’s time you start to make your health and life important again. We want to be your resource on how to make the last part of this year the best leg of your race yet.

The time where we can look back and be proud of finally making your life and health #1 on your list.

We know the feeling… constantly thinking about changing, but we just keep putting it off. Year after year.

Let’s light a fire in you and EMPOWER YOURSELF TO DO SOMETHING BOLD.

We created this for those who are over it. Over how they feel EVERY.SINGLE.DAY., over being overwhelmed with just LIFE, and over stressing out about how they look.

Well friend, here it is>>> THE DUMMIES GUIDE TO EFFECTIVELY LOSE THE WEIGHT AND ENJOY YOUR LIFE RESTRICTION FREE (EVEN IF “CRASH DIETS” ARE ALL YOU KNOW) WEBINAR.

Come join us July 20, 2021 @ 6:30pm with a glass of 🍷 and a notebook in hand 🗒️ to get yourself prepared for a webinar of a lifetime.

Link in bio to join us🤍

RAD Alums & current ladies ! What were your takeaways from the course? Was it worth the investment? What made it valuable to you

STOP LETTING YOUR WORTH BE DEFINED BY YOUR PHYSICAL APPEARANCE👏🏼

Way too many of us define who we are and what we are worth by the size of our legs and the look of our stomach.

This will get you no where near closer to your goals and I promise it’ll be detrimental to your journey. So listen up girlfriend, stop it.

Stop looking at the mirror wishing you had a smaller waist, skinnier arms, bigger butt, etc.

Instead, go look in that mirror and give yourself 3 things you absolutely LOVE about yourself.

It may be painful and hard to do, but if here’s the truth: If you don’t love yourself where you are at RIGHT NOW, you will never love yourself even when you get that smaller waist, skinnier arms, and bigger legs.

This is one lesson we had to learn the hard way. You will never be satisfied & nothing will ever feel like enough.

The first step you should take is to start from within. Begin to work on loving your body where it’s at in this very moment. Work on your inner self first and we promise it will be worth it🤍

Truth huuuurrtttsss! Did you know that obesity is associated with the leading causes of death in the United States? Now you do. It surpassed SMOKING CI******ES 🚬
That’s right. A consistently poor diet is worse than smoking cigarettes🤯
If you are looking for a sign that now is the time to clean up those habits.. hereeeee it is my friend! Trust us, it doesn’t get easier. We get older, and more in your ways than ever. Stop the cycle, increase your Health Span👵🏻

We are so excited to be hanging out at the Survive 5 event this Saturday at !!

Come test your limits & see what you’re made of!! Then afterwards come hang out at the rad habits table😉

If you wanna join in on the fun, first heat is @ 8AM ($20 to register)!! DM us for more details if you’re interested!

They also have some amazeeee summer deals going on right now - if you show them our post, you will get get 50% off your 1st month if you sign up for 3 months😎

BTS😂

Karina has something coming for you all🔥 Can’t wait to launch so soon!! There are so many elements to health & we can’t wait to share more MOVEMENT🤸🏻‍♀️

AMEN. It hurts our soul that most of our clients have gotten to a low point and then have to change. That they just deal with symptoms and stress and finally break to find help. We promise you it’s simple, but it’s not easy. We are much more than nutrition, we can work with you on your healthy habits and make you a high functioning, low stress, healthy human. To show up everyday (ok like most days) to FEEL your best.

Share this if it resonates with you👌🏼

𝕍𝕀𝕋𝔸𝕄𝕀ℕ 𝔻 ☀️

Did you know vitamin D is sososoooo important to get daily? About 30-80% of the US population has been estimated to be vitamin D deficient. That’s nuts!!

Some of the benefits of vitamin D are:
- helps the body absorb calcium & keep your bones in tip rop shape💪🏼
- helps immune system function aka helps fight off from getting sick!
- helps regulate glucose tolerance
- helps regulate blood pressure

Soooo as you can see it’s really freakin’ important to make sure you’re getting enough vitamin D daily especially because most Americans aren’t! It’s easy as getting outside in that sunshine for 15-20 min a day at peak times to soak up all that goodness🙌🏼

You can also get it through oily fish and egg yolks, but not in substantial amounts like sunlight.

So this is your cue to go outside, enjoy that sunlight & get your Vit. D💛

E X E R C I S E💪🏼

we talk alllll things habit and nutrition on here, but rarely hit on exercise.

We want to know...

Would you all be interested in more exercised-based content??? Workout vids, workouts to follow along, workout explainations, etc.?? Drop a “🙋🏽‍♀️” below if you are looking for more of this content on our page!

We are always looking to grow and give our ladies more & more tools in their toolbox!

Both Nikki and I are Certified Personal Trainers (as well as college degrees in this field) and highlyyyy enjoy talkin’ exercise science🙌🏼 so we would loveeee to hear if you wanna know more🥰

Happy Wednesday babes!!🤍

Monday coffee just hits different, am I right????🙌🏼

If you’re feeling like today is the Monday-est of Mondays, chug some water, take a deep breath, be grateful for another day & get outside to smell that fresh air☀️

Promise it’ll get better and you CAN turn your day around, right now, at this very moment💓

Hard days, overwhelming love.. The Mom Club is a roller coaster🎢

Hey, it’s Nikki👋🏼

8 weeks into the two kiddo life and my routine is.. well, non-existent haha 👉🏼 Sleep>literally anything else. With Declan I could function tired, but now I find myself hit by a dumpster truck of exhaustion. I am not fishing for a “you got it mama!” Or “it gets better!”... I am so happy with this crazy new life.

Because this is new territory for me, my old routine doesn’t work anymore. Anyone have the same situation?🙋🏻‍♀️ I am so happy I have to coach me through this round of Empowered Body Method. I need accountability because right now I am prioritizing the kids.. and then forgetting to eat. Trust me when I say I know all of these things, but I need the extra push. It’s easy to use the kids as an excuse. I don’t want to be the mom that I see frequently who sets herself aside for years. I need an entire new routine where I can take care of myself like I did before. It’s going to be different, I’m not naive. But I’m excited to get into my Mom groove again💪🏼💪🏼

Today were talkin’ allll about that sugar 🍭

Is it “good” or “bad”? Should we eliminate it ALL, or do we actually need it?

First things first: Yes. Human bodies do NEED sugar. It helps make up the backbone of our DNA, power cells, and helps with storing energy for later.

That being said, the sugar we are referring to here are NATURAL sugars. There is a difference between natural sugars, and added sugars, which we will be diving into a little bit in this post! 🥭

Natural sugars are found in some fruits (like mangoes & bananas), dairy , and even some veggies! This is the type of sugar your body needs. The “good” sugar if it helps you to think of it that way.

Added (“bad”) sugars are what you are going to want to try to LIMIT in your diet, and they are probably in a lot more foods than you would think.

Most pasta sauce, bread, frozen meals, and even yogurt can be packed with added sugars. Next time you go to the grocery store, take a glance at a few labels of items you regularly put in your cart, and see for yourself!

The best way to begin eliminating added sugar from your diet is to start small. Pick one thing that you have on a day-to-day basis that has high added sugars, and find a good alternative!

It's easier than you probably think! 😊

Questions?? Drop them in the comments!! 👇🏼

Haaaappppyyyy Monday gals!! 🌞

This is a reminder that YOU should be your BIGGEST investment & priority 🌱

It can become very difficult to take care of (or give energy to) other people, work duties, etc. to the best of your ability if you're trying to give from an empty cup.

Spend some time taking care of YOU, and watch everything else around you fall into place ✨

P O R T I O N - S I Z E S 🥗

Happy TIP-sy Tuesday ladies!

We all love us some food.. Sometimes too much (guilty 🙋🏻‍♀️)

So what exactly are the recommended portion sizes for our major food groups? There is a super easy tool that you already have to help you determine portion sizes at meal time: your hand! ✋🏼

*PALM - determines protein portion (~ 20-30g)

*FIST - determines veggie portions

*CUPPED HAND - determines carbohydrate portions (~20-30g)

*THUMB - determines fat portions (~7-12g)

This is of course an estimate; there is always room to get more technical if that is what you're looking to do!!

But give it a try! At your next meal, see how your portion sizes compare! 👆🏼