The Good Grub - Holistic Weight Loss and Fitness Coaching for Women

Happy Holidays grub friends. Thanks for all your support & an amazing year. Now, who’s counting down to a January reset? I know I am (watch for details)!

Fact: Plagues need chicken soup.
Fact: People who have the plague do not want to spend hours making the soup.
Fact: In my congested haze, I found a way around this.

So you may have guessed that I recently had some kind of death virus (I may be being a little dramatic here). The only thing I wanted during this recent illness was homemade chicken soup. Something I didn't want was to spend hours in the. Since I clearly didn't die, I thought I'd share my shortcut with you. Here's what you need to do:

1) Send quasi-responsible person(read driving age child here) to the store for the following if you don't have it:

* Rotisserie chicken - organic if you can find it (chop up about 2 cups)
* Chicken broth - again, organic is you can(you'll need about 2 cartons which is 8 cups. Buy more if you want it more broth-y)
* Carrots (you're going to want 1 cup, diced)
* Celery (enough for 1 cup, chopped)
* Onion (just 1 is fine here)
* Italian seasoning (you'll need 1 Tbsp)
* Bay leaves (you'll need just 1)
Salt & pepper if you happen to have run out recently.
**optional: toss in a handful of whatever pasta you have hanging out in your pantry (I used a gluten free rotini).

Saute your onion, carrots & celery in a bit of olive oil. Add broth, chicken, seasonings & pasta if you like. Simmer. Voila. Soup.

Now, grab your tissues, blanket, and go watch Netflix (the new season of The Crown just released so there ya go)!

So accurate and worth watching!

Building better habits | Oonagh Duncan | TEDxGrandePrairie Oonagh has cracked the code regarding mindset and health and shares her approach with passion, offering a vision of what western health could be like if we l...

So this feeling like you’re not good enough thing....

I was chatting with a friend last week and she mentioned a new gym in town. She was talking about the new program, the fact that she knows one of the trainers there, and the free trial they were offering. I asked her if she was going to give the class a go. The answer:

“Absolutely not”

Me, shocked: “Whyyyyyy not?!?!”

Her answer was something that, as trainers, we hear a lot. It was because she felt she wasn’t fit enough to take the class.

Whaaaaat?

Of course in true trainer style, I stepped up onto my soapbox and rambled on and on and on about how we don’t expect you to be Wonder Woman when you walk into your first class (or ever) and a whole bunch of other crap.

Without over taking her feelings into consideration.

Then I went home and found the sticky I had left for myself on my computer:

Gut Check.

Change of any kind, putting yourself out there in any form, can be terrifying. I had put the sticky on the computer to remind myself to do it anyway.

And I was an ass for not recognizing this with my friend.

For me, the sticky wasn’t in reference to taking a new class (although it could be, everyone is unsure of themselves when they try something for the first time). For me, it’s in reference to putting myself out there as a Nutrition & Weight Loss Coach (I am even unsure of writing that all in caps... Should I? It’s a title. I want it to stand out. But, it’s not an important title, there’s no PhD that came with it... What. To. Do. Ugh, the overthinking can be agony).

I mean, ya, I’ve studied nutrition & fitness for 6+ years now. I know some things. But I’m not an uber-famous influencer. My website is kind of a snore (I reach more of you here). I question ev-ery-thing.

Classic imposter syndrome:
​noun
noun: ​imposter syndrome

1. the persistent inability to believe that one's success is deserved or has been legitimately achieved as a result of one's own efforts or skills.
"people suffering from impostor syndrome may be at increased risk of anxiety"

But I hear you, friends. I hear you saying “Just do it, already”. Just like I say to you when you ask me about trying something new, about dipping your pinky toe into something scary.

We’re all not so different, really.

My thoughts?

Screw it. Really. Tell your self-doubting brain to shut up. Ignore the haters and judgers (there’s probably not as many of them as you think).

Go do the thing, learn the thing, reach out to someone who can teach you the thing, whatever it is. Baby steps and then, look back at all you’ve learned, give yourself a pat on the back for being brave, and teach someone else.

That’s my challenge to you this week. Go do the thing that freaks you out. Comment below what it’s going to be!

Ps - for me it’s starting a blogish thing here instead of on my website (for now, anyway...until I figure it all out)!

Confession:

As a weight loss coach, I think I may be anti-social when it comes to riding on the weight loss bandwagons.

It’s not that I don’t play well with others, I do. I love to learn and I love to share what I know. I am a certified nutrition and holistic weight loss coach. I am a certified personal trainer as well as a group fitness instructor. I love all things foodie and most things fitness. I believe nutrition is the cornerstone to ev-ery-thing. If you want to chat about wellness for women, we can talk for hours.

I also prefer to to my coaching as a one lady show. At this time, anyway.

It has to be said, the tech part of owning a business is not my jam. I would love to work for a company that would do all of that for me. Because of this, I have looked into a lot of home-based, MLM business that I might join as a vehicle to run my business (I actually spent a ton of time perusing them this morning as I'm currently down with the plague and good for not much else). I’ve even signed up with one or two along the way (although I am not working with any of them right now).

There are some really great products out there. Some I 100% stand behind. Some I use daily.

And there are some I just cannot agree with.

Here’s the thing though - whether it’s a product I use and love or one that makes me want to hang onto my head and scream, I don’t believe there’s a magic pill, wand, or shaker cup that you must have if you’re looking for weight loss and to get stronger and healthier. Even if it’s a tool that lands itself firmly on my ‘Love It’ list.

There’s no magic.

There is however, ugly crying and sweat sometimes but I digress…

While there are tons of products out there that may help you on their journey, they are not necessary. You don’t need a special vitamin to achieve your goals. You don’t need the shake. You don’t need the fancy meditation pillow currently on my Christmas list to do some self care and meditate (don’t tell my husband this - the pillow is reeeeally great).

So that’s why I march to my own little drum around here. It’s all the real stuff without the fluff (again, not that I'm anti-fluff. You just don't neeeed it to loose 5 pounds or whatever your goal is). Real food, real exercise, real self care (currently minus meditation pillow), real science, real results.

So that’s what you’re going to find on this page (recently ignored due to a case of imposter syndrome that I’ll post about another time). Check back often - you’ll find the basic burpee, the simple squats, and recipes made with ingredients you probably already have in your pantry. The real stuff. The good grub.

xx
k

Question: If you could learn anything today, what would it be? Not necessarily health/fitness related (although it could be), but what, if I gave you 2 minutes to decide, would you choose?

Halloween is the perfect time to brew something...new things are coming to The Good Grub!

Considering I just bought pineapple today!

You'll like pineapples more after doing this.

Look what I found! 💕 anything Autumn!

Beachbody Trainer Autumn Calabrese Says to Do These 3 Things at Every Meal to Lose Body Fat Losing weight doesn't have to be complicated! Beachbody supertrainer and creator of 80 Day Obsession and the Ultimate Portion Fix Autumn Calabrese told

1 week check-in for my 21 day challenge. Hmmm....1.8 pounds down. No measurements or pics yet, I kinda like to wait until the end (unless it’s a super long program).

The weight is recorded because I personally weigh every day to keep myself on track. This is a personal choice and what works for me.

Soooo.... bigger than the weight drop, I feel pretty great, strong. I sleep like the dead. Oh, and a eat constantly. I do enjoy that.

Am I coaching this program? You bet I am! Round 2.0 will be starting soon. Drop an emoji below for details!

Wine on my meal plan? Why yes, yes there is!

Did you know day 3 is often one of the hardest when you're coming off sugar? I'm not sure why that is but it's often a day the sugar beast shows up.

I'm kind of dragging my butt. Now, I'm not craving sugar per-se but I the snack crackers someone put in the lunch room were calling my name. Here's why: I'm tired today. When you're tired, your body wants energy. Carbs are your body's preferred source of energy. See where I'm going here?

Aaaaand the hubby offered popcorn just now.

Ummm...no. I'm doing a challenge, remember? With progress pictures.

Not that I can't have popcorn. I totally can. I just didn't budget it into my day and I ate all my yellow foods.

Anyway, workout #3 (upper body)of 21 is done - Trusty workout dog would tell you I killed it. Nutrition has been on pointe.

I fail at pictures today.

Today's truths:
1) Day 3's can be hard
2) Sometimes (after arm day) you need a clothing assist when you can't get your scrub top off.

So today was a loooong arse day and both dinner and my workout were super late but Day 1 is now officially in the books. This post is pretty much a two-fer covering both the before pictures I said I’d put up as well as my official the workout (that I’m still shaking from) check-in.

Ok - the before pictures. My goal is not weight loss (so don’t yell at me about not needing to lose weight). While I’d like to drop a little fat mass, my big goal here is increasing muscle soooo fat mass down, muscle mass up. This is what gives that ‘toned’ look people talk about. This is also what this nana is aiming for.

So here’s what we look like on day 1 (me, my trusty workout support dog and even the hubby who joined me).

Ps - nausea after a workout is a sign you’re not hydrated enough

Pps- note to self: drink more water.

What breakfast looks like when you’re following the fix! Sausage & egg breakfast sandwich? Yes please! No, mines not as pretty as the recipe book picture but it tastes great!

Life changing information. lol

You’re using a cutting board incorrectly. Reader, the hole has a purpose We’re shocked too. It seems so obvious, so logical. And yet …

Do you have perfect poo (you knew we'd have to go here at some point...!)?

https://www.thegoodgrub.com/blog/is-it-imperfect-poo

Is It Imperfect Poo? Seriously, Is My P**p Normal? It's a good (and important) question! (Don't you sometimes wonder?) You already know that your p**p can reflect your physical, and

Wednesday recipe share (because Wednesday's always feel kind of nuts and this comes together fast!) - one of my favourite go-to's!

This is a super versatile recipe. You can experiment with using pretty much any ground meat you’d like. It also can help feed your cravings for takeout Chinese food!

Egg Roll Bowl
Serves: 4

2 tbsp sesame or coconut oil
3 cloves of minced garlic
½ cup diced onion
2-3 tbsp of diced fresh ginger
1 pound ground chicken
Salt and pepper
1 tbsp of sriracha or other hot sauce
14-oz bag of your favorite coleslaw mix (I like rainbow slaw)
3 tbsp of soy sauce or coconut aminos
1 tbsp of rice vinegar
Optional garnish: toasted sesame seeds.

Heat the oil in a large skillet over medium-high heat. Toss in the garlic, onion and saute until the onion is soft. Add in the diced ginger and saute for 1-2 minutes.

Stir in the ground chicken, a pinch of salt and pepper and the hot sauce. Keep cooking until the chicken is done. Next, stir in the coleslaw, soy sauce or coconut aminos and vinegar and continue until the coleslaw is tender.

Sprinkle with optional sesame seeds and serve.

Are you fed up with your symptoms yet? Have you thought that even though they don't seem to be related to food or digestion, that they, in fact, might be? Check out my latest post on three of the most common food intolerances (that are also two of the most common foods!).

https://www.thegoodgrub.com/blog/are-my-symptoms-actually-a-food-intolerance

Are my Symptoms Actually a Food Intolerance? Food intolerance or "sensitivities" can affect you in so, so, so many ways. And they’re a lot more common than most people think. I'm not talking about anaphyla

Ghaaaaa - I've been doing it all wrong!

How to Cook Spaghetti Squash to Get Long Noodles That Aren’t Watery Spaghetti squash is all the rage right now in the world of culinary nutrition, but let's face it: these rock-hard beasts aren't the easiest vegetable to slice into, and more often than not, you end up with short watery strands that barely resemble "spaghetti". But before you completely give up

Okay, long post alert but if you follow me at all, you know that I’ve recently been giving intermittent fasting a go; in particular, the 16/8 method. Anyhoo, I've been doing my research and I’ve discovered a few benefits beyond weight loss (damn Christmas cookies…) that intermittent fasting provides. Wanna know what I’ve discovered? Read on, friends!

If you want to lose fat, improve metabolism, and experience other health benefits all without giving up your favourite foods, intermittent fasting might be for you!

https://www.thegoodgrub.com/blog/the-health-benefits-of-intermittent-fasting-not-just-for-weight-loss

www.thegoodgrub.com

-21 out there today. -30 with the windchill so clearly a perfect day for soup. This is one of my all-time favs and is def what's going down in my kitchen today!

21 Day Fix Zuppa Toscana (Instant Pot/ Stove Top) - Confessions of a Fit Foodie This 21 Day Fix Zuppa Toscana is a dairy-free, gluten-free and FIXed version of the popular Pinterest recipe!

Interesting article as A) I'm 46.... and B) It touches on the intermittent fasting I was chatting about last week (among other interesting things)

I Went Into Early Perimenopause & Learned Why Balancing Blood Sugar Is So Important Why balancing blood sugar, cortisol, and oxytocin can help reduce perimenopausal symptoms, including hot flashes, irritability, and fatigue.

Name four things that can contribute to weight gain, even if you're eating the same way you always have. Want a hint (or four)? Check out this post here.

https://www.thegoodgrub.com/blog/haven-t-changed-anything-but-gaining-weight-what-s-going-on

Haven't Changed Anything but Gaining Weight? What's Going On?!: You are positive that you're not eating more food or “junkier” food but you're still gaining weight. Is this possible? Unfortunately, yes. You are NOT nuts! Her

I was chatting with a client about this exact thing last night! It goes in the "Things no one told you before you had babies" column for sure! That being said, they were worth it!

I P*e When I Jump Rope, and Guess What? It's OK! There used to be a running joke in my house: every time I'd laugh too hard or sneeze, I'd have to run upstairs, and my kids would yell, "Mommy peed in her

Do you get your steps in every day, friends?

4 Ways Walking Improves Your Brain Health | Walking | MyFitnessPal In addition to helping you lose weight, walking has great mental benefits.

Confession: I've been thinking about writing this post for a few days now. Here's the delio - I am a tryer of all the things. Really, I've done Weight Watchers, Atkins, vegetarianism, veganism, high-carb/low-fat, high fat/low carb...the list goes on. Back in the day, I even did the Slimfast thing. I've had successes and disasters (note Slimfast thing). I've learned A LOT! This curiosity (nosy?) nature is likely what let me into health coaching. Now certified, I know some things (5 years' worth of studying things) but the curiosity remains. I still like to give some theories a go (provided there's some sound science to back it up; I've gotten a little more ummm...shall we say smart in my choices over the years. I'd like to not screw my metabolism, thank you)! Anyway, I'm currently giving Intermittent Fasting a go. Specifically 16/8 - called Lean Gains.

Now, the claim is this strategy (it's a tool, not a diet) can improve skin - yay, fat burning (specifically belly fat, while maintain muscle - this is a good thing!), cognitive function, cholesterol levels, insulin sensitivity, and possibly liver health. Hmmmm.

So I'm a week in, likely too early to make any claims but I will say I feel pretty great, have dropped the Christmas weight & belly bloat is gone (I reeeeally enjoyed the holidays this year), my skin in behaving itself (it's always been a problem for me), and my brain has turned on enough to write this post with a minimum of grammatical and spelling errors (that could be the coffee). Anyway, I'll keep you posted, friends! Questions/Comments? Message me!

xx k.

Arghhhhh – Stress! It. Is. Everywhere. We feel it when we wake up, when things happen during the day, and we even take it to bed with us.

It’s chronic. And it’s not awesome for your health.

When we’re stressed our body reacts in a couple of ways, one is by releasing the stress hormone cortisol. Cortisol tells our body to store belly fat.

Buuuut….there are natural ways you can lower it!

So check out my list of recommendations to reduce cortisol. Then indulge in my de-stressing chocolate dessert recipe.

https://www.thegoodgrub.com/blog/how-ya-feeling

How ya feeling? Got Stress? Its causes are absolutely everywhere. Would you agree? Our natural “fight or flight” stress response can sometimes go a little overboard. It’s suppo