D.NRG Nutrition

Nothing will change unless YOU change 🤷🏼‍♂️

I can’t tell you how many times per day I have to sign & shake my head when people send me the latest fad diet, supplement, etc asking my ‘thoughts’

Here are my thoughts: the magic you are looking for is in the WORK you are attempting to avoid 🤷🏼‍♂️ (credit to for the quote)

We now have several systematic reviews of what constitutes success for people who lose significant weight and keep it off. One theme that arises over and over is the idea that people who lost weight and kept it off said that they had to develop a “new identity”

You hear the same thing from addicts & alcoholics. They don’t just have to change one thing, they have to change damn near everything because many of their habits & behaviors are on auto pilot from years of setting themselves up to accommodate their current lifestyle. If you want to break free of this you have to BREAK the cycle & it starts with acknowledging that the person you are now is not getting the job done

Think about the person you want to become. Imagine the daily habits & behaviors that person partakes in & then start practicing those daily. refers to this as “killing my clone.” Ethan lost over 300 lbs & the only way he was able to do it was by changing… basically everything. Inside all of us is the person we’d like to become… but you must be willing to sacrifice what you are for what you will become. No fad will do that. No pill. Only habit change, grit, & determination.

Everyday is a chance to become the person you believe you are capable of being. But you cannot do that if you refuse to cut loose the lifestyle that is keeping you chained to the person you are

If you need more specific help make sure you check out my book Fat Loss Forever.

ebook (paperback also available) link: https://biolaynestore.com/collections/accessories/products/forever-fat-loss-how-to-lose-fat-and-keep-it-off ) which is my fat loss bible filled to the brim with actionable information explained simply

Be dedicated
Be tenacious
Be consistent
Be resilient
NEVER QUIT ❤️

https://www.youtube.com/watch?v=tWzakqerPUw

Growth Mindset: I’m not there yet, but striving itself is the end goal 🎯

NEUROSCIENTIST: You will NEVER LACK Motivation Again Neuroscientist Andrew Huberman explains how implementing certain habits in your day to day life can HELP you stay motivated and disciplined.Andrew Huberman ...

New podcast episode with Andrew Huberman

Get ready for this one… almost 4 hours!

https://hubermanlab.com/dr-layne-norton-the-science-of-eating-for-health-fat-loss-and-lean-muscle/

Consistency is key 🔑

A wonderful friend of mine just launched her new blog! She’s an amazing dietitian and if you’re curious to know more specifics about nutrition, you should check it out!

Ever wonder why diets work at first, then bring us back to the weight we started at (plus a few pounds)?

Pretty much all diets "work" at first. We lose a few pounds and start to hear good feedback from friends (😘👍🔥🔥🔥🔥).

Then our bodies eventually compensate for this by slowing our metabolism down to retain as much energy as it can. Weight loss stops and we "plateau."

Our brains then help us (without our conscious permission) return to our set point weight by increasing cravings and hunger, which eventually become too strong to push away with willpower.

This is why compensatory eating, cheat days, and the feelings of food addiction are so common among dieters.

No, there’s nothing wrong with you or how you're following the diet/plan/lifestyle program. You’re body is trying to take care of itself!

Weight gain follows and, with it, feelings of failure that wreak havoc on our self esteem.

THERE IS ANOTHER WAY!!

Head on over to my blog www.afullbite.com/blog/ to read more about the non-diet approach to improving health.

-diet

Motivation Monday👊🏼

If you’re looking for a great place to find tasty recipes that are nourishing and healthy, The Real Food Dietitians have you covered! 🥝

Check out their recipe database here! 👇🏼

https://therealfooddietitians.com

Home If you're looking for healthy comfort foods and more then you're in the right place! Serving up meal prep inspiration daily.

Recipe of the Week 👩🏼‍🍳

Shrimp is loaded with protein, vitamin D (super important in the winter months!), vitamin B3, and zinc in addition to antioxidants from the omega-3 fatty acids it provides. They might be small in size, but they are a great source of nutrients!

👉🏼Try it out and let me know what you think!

There's freedom to be found when you stop caring what other people think of you. Live your life your own way. Motivation Monday👊🏼

Recipe of the Week 👩🏼‍🍳

Let’s talk dates! They are rich in iron along with many other essential minerals and vitamins. Their fiber content helps aid digestion not to mention they have anti-inflammatory and antioxidant properties. Plus, they’re a great sweet treat!

Motivation Monday👊🏼 What's your plan?

Recipe of the Week 👩🏼‍🍳

👉🏼Try it out and let me know what you think!

If you’ve made it through all three parts of my guide and you’re READY to take action and achieve your goals…

This checklist is for YOU!! 🙌🏼

https://drive.google.com/file/d/1azba0NOyvc1anLsN-DxhC-NZpgaH1F5Y/view?usp=sharing

🥑 If you’d like more guides like this in the future, please let me know by giving this a like and I’ll be sure to share the next one!

D.NRG Guide One Checklist.pdf

Happy Sunday Everyone!

🫐Here is Part 3 of my FREE guide, How to Build a Healthy a Lifestyle.

👉🏼This section will give you the HOW TO on building sustainable habits so you can reach your goals!

https://drive.google.com/file/d/1D-oVnE6hY0649wbd15t38VuZF5OTKUPk/view?usp=sharing

Stay tuned for the Step-by-Step action checklist coming soon! ☑️

D.NRG Guide One Part 3.pdf

So happy for my client, she’s crushing it! 👊🏼

💢Nutrition Myths...

They have programmed us to fear and restrict certain foods and food groups. Have you noticed the more you restrict certain foods, the more you crave them? And when you finally eat them...you can't stop😦

Turning away from restriction is actually more beneficial, especially when it comes to hunger, cravings, and feeling in control around food.

If this speaks to you, here's what you can do. Give yourself permission to eat. Enjoy the food and go about the rest of your day in peace. With this permission and practice, you'll eventually be presented with these foods and realize... you don't even want them.

Now that's some serious food freedom👊🏼

I’d love to know your thoughts or questions! Let me know in the comments below! 👇🏼

Recipe of the week! 👩🏼‍🍳

You can use short periods of free time in your day to prep your meals so they don't take as long to make all at once! Prepping options:

👉🏼slice vegetables and store them in an airtight container in the refrigerator for 2-3 days.

👉🏼slice the steak and store it with all the seasonings/oil to marinade for up to 3 days

When ready to cook, season the veggies and continue with the recipe as written!

Here is Part 2 of my guide! 🙌🏼

When you don't feel motivated to stick with your new activity or habit, what do you do? It turns out, your lack of motivation is NOT the problem when struggling to stick to your plan.

We all know from experience that our motivation isn't always there when we need it... therefore, we can't rely on it to help us achieve the goals we set up for ourselves.

👉🏼What should you be focusing on instead? Find out in my FREE guide below!

https://drive.google.com/file/d/15DuXcbJ-GUYseWImVHVqTh6iNf3Zc7T5/view?usp=sharing

Build a Healthy Lifestyle-Part 2.pdf