Hungry Habits Nutrition

Metro Detroit friends, check this out if you have left over candy and want to do some good with it!

Boo! Tomorrow night is time for trick-or-treat!

What are you going to do with your leftover candy?

Consider donating it to Anchored Hope. We use it to bless the woman throughout the year. Little treats in hygiene kits, sweets added to snack packs and lunches, and tucked into Birthday gift bags.

If you or your group have left over candy after your event you’d like to donate let us know! Drop us an email at [email protected] or message us to arrange for pick up or drop off.

Thank you!

And, thank you for helping get the word out by liking and sharing. 💙💜

Who is enjoying some candy this week and what’s your fav?

If any Sour Patch Kids disappear from Peyton’s stuff, don’t tell her it was me 😇

As always, please like this post if you found it helpful 🫶🏻

Anyone else?! Like this post if you can relate.

Focusing on what you eat and how you eat can be tough when you have a lot of other competing priorities and this time of year is no joke.

Just do your best this week. The small stuff still counts.

Try to get protein at all meals, drink some water, don’t get too crazy with the candy, and it will all be okay.

Signed, your local nutrition coach 🫶🏻

Oh and we got boo-ed in our neighborhood last night so just add that to the to do list 🫠😅

Anyone else sick of these videos?

This is such a popular trend in the health community right now.

I’m not advocating that you run out and eat all of the processed foods they post about but nutrition is about dosage or amount.

All foods can fit into a balanced + healthy diet but these fear mongering videos get clicks + views and that’s why people continue to make them. (And then they turn around and try to sell you their supplements 🤦🏼‍♀️).

So don’t let these videos scare you and focus on adding stuff into your diet (lean protein, fruit, veggies, water) instead of cutting everything out.

Also I need to know if anyone has ever seen someone filming one out in the wild and how cringe was it?

One of my clients recently got feedback from someone he hadn’t seen in a while that his face was looking slimmer. This client has been focusing on consistency for months. Not days or weeks, but several months.

People often give up on their nutrition and fitness goals because they don’t see results. But what if you just need more time?

You don’t need to be perfect every single day. But you do need to be consistent for a lot of day before the changes are noticeable.

And if a plan promises fast results, the probability of those results lasting are slim.

Slow and steady is way more sustainable in the long run vs. instant gratification.

Take the time, put in the work, and build habits that are going to last, so that your progress lasts too.

I only offer a discount on nutrition coaching 1x per year and this is it!

If you’re ready to…
🍎Feel confident in your food choices
🍦Reduce anxiety around food
🍗Know how to fuel your workouts
🍠Increase your energy
🥦Lose inches
🥗Stop yo yo dieting and fad diets

This is the time to invest in your health. Using my signature SHIFT framework, you’ll learn how to improve your health and nutrition without restriction.

Buy 3 months of nutrition coaching (available to use anytime in the next 6 months) and get a 20% discount.

Learn more here ⬇️

https://hungryhabitsnutrition.aweb.page/p/020312bc-550a-4afc-937a-7c2f5a68f3ee?fbclid=PAAaYQvNDqwWcE2l-qBiaFKTUldd0dRuP6epGMnRc73Ou-r2bIcNI9HlfRnlU_aem_AZhoFdi_B_vduuDP8uz2rJistaw57_UKT3MlXO8bOPq7_tO2CRqeQZkhJK_BTCjxt3w

I don’t follow a crazy diet. I don’t do cold plunges. I don’t do 12 week challenges or cuts. I follow a few basic habits that keep me healthy but also allow me to enjoy life.

A balanced approach to nutrition and fitness gives you the best of both worlds.

The basic habits I follow are the same ones I work on with clients to improve their health and help them reach their weight loss goals.

If you have ever thought about nutrition coaching, this is the best time of year to pull the trigger - it’s the only time I offer a discount on my one on one nutrition coaching program.

20% off 3 months of coaching. Learn more here

https://hungryhabitsnutrition.aweb.page/p/020312bc-550a-4afc-937a-7c2f5a68f3ee

Wouldn’t it be nice to go on a trip, enjoy yourself, and feel good when you get home?

It can be done. Your diet doesn’t have to be all or nothing.

You can learn skills and behaviors that support your health, support your weight loss goals, and allow you to continue enjoying fun foods you love.

This client crushed it 👏🏻 You can too.

Don’t stress. Enjoy your holiday.

Consistency during the majority of the year is more important than the next day or two.

The holidays are a few days. Maintaining your routine can be helpful but a few days off isn’t the end of the world.

Just don’t forget that routine come next week.

Things we focus on: The number on the scale. Our pants size.

Things we should focus on: Increasing the weight on the barbell. Our energy levels. Being fit enough to keep up with your kids or grandkids.

I know it’s tempting to diet, diet, diet.

But getting stronger and lifting weights can change how you look and improve your health.

Before cutting out all the foods that bring you joy, add in some weightlifting, increase your protein and veggie intake, and get some solid sleep.

Stop focusing on the scale and start focusing on how you feel.

Love this mental shift one of my clients had during their nutrition coaching experience 👏🏻

In a world of diet culture, it’s easy to think we need to eat less less less. To be scared of food.

But you can’t run on empty. If you’re active, trying to get strong, or want to look like you workout, sometimes it takes more.

Not just more food - more of the right foods that will fuel your workouts, nourish your health, and help you get the body you’re looking for.

If you’re sick of not knowing what to eat to achieve your goals or feeling frustrated with your lack of progress, it might be time for a second set of eyes.

Nutrition coaching can help teach you what foods will support your goals, whether it’s a look or performance goal. It provides knowledge and accountability. Not sure if it’s right for you? DM any questions.

Kids are going back to school and schedules are getting a bit more routine + predictable. This is the perfect time to refocus on you and your health.

What am I focusing on? More water. As the weather cools down, I’ve noticed my water intake decreasing too (and my skin feeling dry) so I’m recommitting to a water goal.

If you need help knowing what to focus on, I have spots opening up for 1 on 1 nutrition coaching.

Don’t have time to commit to the accountability of monthly coaching right now? A one time nutrition consult can help you learn how to get started by yourself. DM me for details.

And often, this is one of the first goals we tackle (along with planning). Why is protein important?

🍳It helps us feel full (hello, less snacking)
🍗It helps us make hormones and enzymes
🍤It helps us build muscles (aka achieve that toned look you are shooting for)
🥛It helps us repair muscles (recover from workouts)

Easy tips to increase protein intake? Bigger servings at meals. Add a high protein snack like Greek yogurt or cottage cheese to your day. Eat a combination of plant based and animal based proteins - carbs like black beans or quinoa include some protein too. Try to avoid relying on protein shakes or bars too much as these may not be as satisfying or filling as an actual meal or snack.

In this breakfast scenario, I love recommending clients combine eggs + egg whites to increase protein without increasing the fat content too much.

How much protein do you need? Depends on the person, activity level, and goals but if you are an active individual, a good starting range is .6 to .9 grams of protein / pound of body weight.

Like this post if you found it helpful 🫶🏻

Just because an elite athlete started taking a greens supplement (that they are being paid to document themselves using) doesn’t mean you need to jump on the bandwagon too…

Aim for 1 to 2 fist size servings of veggies per meal. Another way to measure? Fill half your plate with veggies. If that’s too much, start small and slowly increase. Struggling with prep? Buy a veggie tray and add it to your meals throughout the week or snack on it while making dinner. We rely on microwavable bags of veggies on busy nights (or when we have more time, we roast them in the oven). Just not loving veggies? Try something new. Love Bolthouse dressings, try adding hummus, or buy a new seasoning.

We need veggies for vitamins, minerals, fiber, and even hydration. Don’t skip em!

“It’s Monday, back on the wagon, I’m going to eat healthy this week.” Anyone else feel this way after a fun summer weekend?

When we’re trying to make changes to our health, nutrition, or weight, we tend to think stricter is better. But when we only eat “healthy” foods, a lot of us end up craving foods we think are off limits and then go over board with them. Instead of the all or nothing mindset, include foods you enjoy but reduce the frequency and amount that you eat. Foods are not good or bad - there are foods we should eat often and foods we should eat sometimes.

Wooo I’m getting older, why shouldn’t you benefit?! Learn how to improve your health and nutrition without feeling like you’re on a restricted diet. My clients have more energy, lose inches, know when and what to eat, and feel confident in their food choices without anxiety.

This week only, buy 3 months of nutrition coaching and get a 4th month free. This package can be used anytime within the next 6 months. Details at the link in my bio. Limited spots available so don’t wait!

We all know we should eat more fruits and veggies, limit overly processed foods, drink more water, exercise more, etc. If we know all this, why is changing our nutrition so hard?

1. Food tastes good, especially highly processed food. The food industry wants us to eat a lot of it. The more we eat, the more we buy, hello money and sales.
2. Change is hard. We look for diets that promise results to keep us motivated. Unfortunately, these diets are often not sustainable so we don’t stick with them.

When I work with nutrition clients we systematically go through nutrition practices until they become habits. Having a coach can help direct your focus and hold you accountable as these practices become habit. Pick sustainable habits you see yourself still doing in 10-20 years and beyond. Because nutrition isn’t something we focus on just when we want to lose weight - it’s something we need to think about forever.

Birthday sale officially opens to all in 2 days. If you’ve been thinking about nutrition coaching, this will be the time to do it.

Yes I work with clients who have weight loss goals but there are so many other reasons to focus on your nutrition BESIDES losing weight. All of my clients tell me how much more energy they have as we start working together. Another big trend? Feeling better and stronger during workouts. These are the types of client wins I love to celebrate each week 🙌🏻

CFFB Friends! Ever wonder what you should be eating? Whether you want to lose weight, crush it in the gym, or just want to be healthy, your nutrition is an important factor. February 4 at 10:45 (following the 9:30 class) I will be covering some nutrition basics and answering your questions. Free for members! Let me know if you have questions.

Welcome to day 10 of 2023. If you’re trying to reach some new health, fitness, or nutrition goals, know that this stuff takes time.

Health and fitness is a lifelong game. Build the right foundation and the results will be long term. The benefits of these changes are lifelong and it’s worth it, so keep going.

What does the pause button look like? I’m too busy right now to worry about nutrition and fitness. I’m surrounded by “unhealthy” food right now, I’ll get back on track in January.

It doesn’t have to be all or nothing. Instead of pausing, maybe just turn the dial down. Don’t have time for your normal 40 min work out? Dial it back to 20. One serving of veggies may be less than normal but it’s better than none.

Even if you are out of your routine and around different foods, you can still make some positive choices for your health this week.

Nutrition Consults are for people who have no idea where to start with their health or weight loss goals OR for those who need a bit of direction and can implement changes on their own. Whether you are just starting out on your nutrition journey or want more information how to fuel your workouts, you will learn how to achieve your goals.

A one time nutrition consult provides recommendations for your health and weight loss goals. After reviewing your history and current habits, we will discuss actionable steps you can start taking immediately to reach your goals. Consults include a PDF mapping out what specific changes you can make.

DM me “consult” for more information! Great last minute gift for a loved one or yourself.

Stop micromanaging + focusing on things like seed oils, supplements, the best intermittent fasting window, or the sugar in fruit.

Big picture: Are you eating the right amount of food for your activity level? Are you eating enough protein, fruits, and vegetables? Preparing most meals at home? Moving your body daily and including some sort of resistance training? Getting 7-9 hours of sleep per night? Drinking adequate water? Before worrying about small picture items, look at the big picture. Those are going to be the big dial movers anyways. If you have mastered the big basics, then move on to smaller items.

When I work with nutrition clients and they have a rough week, they are often their own toughest critic. Sometimes it’s not hitting their movement goal or eating some foods that don’t align with their long term goal - but I always tell clients there are no failures, only feedback. Instead of focusing on regret or failure, get clinical. What happened?

This time of year it can be easy to have an all or nothing mentality. Know that schedules are crazy. Holiday events, illnesses, and non routine stuff is popping up for everyone. Time and energy are stretched thinner than usual. Remember to practice self compassion. Be kind to yourself but still put in some effort. Self-compassion is not saying f-it. It’s doing what you can but accepting it may look different.

If you ate some foods you don’t normally eat or ate more than usual over the weekend, you’re not alone. Instead of being extra strict with your diet or hitting the gym more than usual to “burn it off”, just get back to your normal routine.

It can be hard to maintain a routine during the holiday season but don’t abandon it completely. Health and fitness are not all or nothing.

Continue to prioritize protein and plants at each meal. Eat to 80% full. Drink water. Move your body.