Nutrition/Uncategorized/Wellness - Oct 09, 2018

Why I hate Dieting

' Happy Tuesday Y’all! Today I want to talk about why I hate diets! A few weeks ago, I wrote about Intermittent Fasting, and how well it has worked for me, so now I want to go into why it has worked so well!   I went on my first diet at 16, I had gained a few pounds on a mission trip to Africa and despite the fact that I was an athlete, I wanted to become healthier and more knowledgeable about how I fueled my body. So I bought a bunch of South Beach Diet cookbooks and my foray into dieting began! Since then, I have tried and failed almost every fad diet of the last 10 years, not even because I needed to lose weight, but because it was trendy to be on said diet. Which brings me to why I hate diets so much! Eating healthy and fueling our bodies shouldn’t be a trend. We shouldn’t feel a societal push to be healthy, we should eat healthy because it feels good for our body! I love certain parts of Whole30, but know it’s not realistic for me lifestyle wise, high fat low carb diets? I am way too active to be low carb! And my body craves meat so while I love vegetarian dishes, I can never commit to vegetarian ism long term. I have figured out an intuitive way of eating that allows me to stop feeling guilty, because I’m listening to my body and fueling it accordingly! Are you stuck in the dieting rut?! Let me know, I would love to help you! xxoo
Nashville/Nutrition/Recipes/Uncategorized - Oct 04, 2018

Spinach and Artichoke Chicken Thighs

' happy Thursday! I am always looking for healthier twists on some of my favorites, and this week that came together in the form of spinach and artichoke chicken thighs! I’ll jump right to the chase and share the recipe! 4 bone in skin on chicken thighs 1 white onion chopped 1 bag frozen artichokes 1 bag spinach 2 tbsp butter 1/2 can coconut milk 1/4 c White wine garlic, salt, black pepper, cayenne pepper to taste Start by sautéing onions 1n 1/4 of the butter, once they start to yellow, add chicken thighs. Cook for about 15 minutes, and then flip thighs for about 5 to brown the skin and crisp it up a bit! Then add in artichokes and spinach. Sauté for another 2 min before adding coconut milk and spices. Let simmer for about 5-8 minutes and then add in wine. Simmer for another 5-8 minutes and then you are done! Serve over rice   y’all this was even better as leftovers for lunch just now- flavors are perfect and the spinach/artichoke combo pairs perfectly with the richness of the chicken thighs and coconut milk! Let me know once you try it! xxoo  
Blog Category/Fitness/Nutrition/Wellness - Sep 25, 2018

Intermittent Fasting

' Happy Tuesday! Today I am popping on to talk about Intermittent Fasting. I have fasted in some sort or other for years, whether for medial or religious reasons, as well as the unhealthy fasting that comes with stress and personal pain. But as this way of eating has grown more popular, I wanted to learn more about it in order to implement into mine and my clients eating. The best part of IF, is that it is not a diet, instead it is a pattern of eating that I have found incredibly freeing and has allowed me to focus less on what I am eating, instead I focus on eating to fuel my body when it is truly hungry! The popular IF trends right now have people fasting 16-18 hours, which I have found to be a tad too long for me. Instead 14 hours has been my magic number. Basically I stop eating around 9pm and then eat again around 11-12pm depending on my day! This has allowed me to truly feel hungry, and I feel like my body is truly using the food I eat for fuel. When we eat, our bodies can’t use all the energy from food immediately. The leftover energy must be stored away for later use. Insulin is the key hormone involved in the storage of food energy. Insulin rises when we eat, helping to store the excess energy in two separate ways. Sugars are turned glycogen and stored in the liver. The liver only has so much glycogen storage, and the excess glucose gets stored as fat. When we fast however, the insulin levels fall, allowing our body to start using stored energy as fuel. This causes the body to use the excess glucose that was stored as fat.Insulin levels fall, signaling the body to start burning stored energy. Our bodies use Glycogen because is the most accessible energy source. Glycogen is broken down into glucose, which can power the bodies cells for up to 36 hours. Once that has been used, fat is broken down and burned as energy. In the past two months I have found more energy, been able to sleep better, and lose a few pounds! More than the weight loss which was secondary, I’ve gained more muscle tone without changing my workouts and have had less “unhealthy eating” self talk! I was worried at first that it could trigger my history of disordered thoughts and habits, but instead it has helped free me of those beliefs. I have more food freedom now that I am able to truly see food as energy, and am no longer just eating to eat. If you are interested in learning more about IF, I’d love to help you navigate it! Shoot me an email or DM!
Nutrition/Recipes - Mar 20, 2018

Homemade Cashew Butter

' Happy Tuesday! Today I’ve got a great recipe for all of you who love nut butters! This recipe came out of nowhere yesterday, when I realized I had forgotten to buy my favorite Mixed Nut Butter from Trader Joe’s. I was testing oatmeal protein cookies and wanted a nut butter topper and was all out! A quick check of my pantry showed that I had roasted cashews and so I decided to try making my own! It was a win, unlike the cookies which were not... oops! Once I committed, I decide I wanted more than just regular cashew butter, I want honey cinnamon cashew butter- best decision I’ve made in awhile! So may I present to you: Honey Coconut Cinnamon Cashew Butter Recipe: 2 c warm roasted cashews 2 tsp honey 3 tsp coconut oil Cinnamon to taste Throw the cashews on a cookie sheet and roast at 350 until warm. Once warm, add cashews into food processor. At first it will create a cashew “flour” which will then turn into a Ball, and as the oils release becomes nice and creamy- takes about 10-15 minutes. Once you have the desired consistency add in the honey, coconut oil, and cinnamon and blend! It will be warm- which is delicious, so let cool if you want it to be normal spreading temperature! Then put on EVERYTHING!! Enjoy and let me know what you think! Xxoo Meg
Nutrition/Recipes - Jan 30, 2018

Meal Prep

' If you are interested in health or fitness at all, odds are you have heard of, or already do, meal planning. Meal Planning is a great way to stick to your goals and stay on track each week with healthy eating! Plus it is cheaper and saves both time and money! Going in with a plan is always a better and more efficient way to shop, so come up with the recipes you want to make and figure out what you need from the store! Pick out a time to shop and prep that is the same or close to the same each week. This will help you stick to a routine. Prepping can take a few hours, so its often done on the weekends when there is time to cook and shop! Knowing your weekly schedule can also help you plan, like if you know you have lunch or dinner plans during the week, shop and plan accordingly! I do my grocery shopping on Monday mornings each week and then usually cook that afternoon during my break. When I go to the grocery, I go with about 3-4 recipes worth of ingredients written down, and that allows for meals for both lunch and dinner mon-friday. I usually have a smoothie for breakfast so if I’m out of those ingredients I will stock up as well! This week my menu is as follows: Trader Joe’s Sundried Tomato Basil Chicken Sausages 1 Red Bell Pepper 2 zuchhini I cooked the sausages until almost cooked, then sliced them up and threw them back in the pan with the veggies. Once cooked through, put in Tupperware and let cool before topping and putting in the fridge. Ground Turkey and Zoodles 1 lb ground turkey 1 frozen package Trader Joe’s Zoodles 1 orange pepper chopped 1tbsp avocado oil Cook zoodles according to the package, while doing that brown ground turkey in avocado oil. Once both are cooked, add zoodles into ground turkey and add in chopped peppers, I also added in 1 tbsp of scallion dill cream cheese (could use Kite Hill dairy free cream cheese) for a flavor boost! Chicken Stirfry 1lb Trader Joe’s organic chicken tenders 1tbsp teriyaki Sliced shiitake mushrooms Chopped zucchini 1 yellow pepper chopped 2 c brown rice Chop up tenders and pan cook, once almost fully cooked, add veggies. Cook rice in a rice cooker or stovetop according to directions. Roasted Green Beans 1 bag frozen green beans 1tbsp olive oil Red chili pepper flakes Combine all ingredients and roast until green beans are cooked through- about 30 min. Once everything is cooked an cooled, separate accordingly and then you have a full week of meals to eat and enjoy!