Here is a simple weekly meal planner (located at the bottom of this page)
Guides for specific wellness topics
Guide for Pre and Post-Workout Nutrition Use this guide for nutrition for pre and post-workout. When it comes to fueling your workouts, what you eat before and after exercise can make a big difference. Pre-workout meals should focus on carbs and protein to give you energy and help preserve muscle mass. Think of a banana with almond butter or oatmeal with berries. Post-workout, your body needs to replenish glycogen stores and repair muscles, so go for a combo of protein and carbs like a smoothie with protein powder and fruit or grilled chicken with quinoa and veggies. This way, you'll boost your performance, speed up recovery, and keep those energy levels high. 💪🥗🍓
Food Quality Guide Upgrading your diet to better quality means paying attention to where your food comes from and what's in it. Choosing organic produce can reduce your exposure to pesticides and harmful chemicals. Look for labels that indicate minimal additives and preservatives. When reading labels, aim for whole, unprocessed ingredients and avoid items with a long list of hard-to-pronounce chemicals. Incorporating high-quality foods into your diet, like fresh fruits, vegetables, lean proteins, and whole grains, can boost your overall health and energy levels. It’s all about nourishing your body with clean, natural foods for a happier, healthier you. 🌱🥑📋.
Bioavailability Guide How to eat the right foods together to get the best results. Boosting nutrient absorption, or bioavailability, is all about smart food pairings and cooking methods. Pairing foods rich in vitamin C, like bell peppers or citrus fruits, with iron sources, such as spinach or legumes, can enhance iron absorption. Cooking methods also matter; lightly steaming veggies preserves their vitamins better than boiling. Healthy fats, like those found in avocados or olive oil, can increase the absorption of fat-soluble vitamins (A, D, E, and K). Fermented foods like yogurt or kimchi can aid digestion and nutrient uptake. Combining the right foods and cooking them properly ensures you get the most out of every bite! 🥗🍋🥑
How To Use Oils Guide Using oils properly can make a big difference in both flavor and health benefits. For cooking, opt for oils with a high smoke point like avocado oil or refined coconut oil; they can handle the heat without breaking down. Olive oil is great for sautéing at medium heat and adds a lovely flavor to dishes. For dressings, extra virgin olive oil and flaxseed oil are fantastic choices, offering robust flavors and plenty of nutrients. Avoid oils high in trans fats like partially hydrogenated oils, which can negatively impact heart health. Choosing the right oil for the job ensures delicious, nutritious meals every time! 🍳🥗🌿
Low Carb Sides Looking to jazz up your low-carb meals? Our low-carb side guide has got you covered! Discover delicious, nutrient-packed side dishes that keep your carb count in check. From cauliflower mash and zucchini noodles to roasted Brussels sprouts and avocado salad, these sides are perfect for complementing your protein while keeping you satisfied. Easy to prepare and bursting with flavor, these low-carb sides will make your meals healthier and tastier. Perfect for anyone looking to cut carbs without sacrificing taste! 🥦🥑🍅
Overcoming Weight Loss Resistance Guide Struggling with weight loss despite your best efforts? Weight loss resistance can be frustrating, but identifying the culprits can help. Common factors include hormonal imbalances, chronic stress, poor sleep, and a diet high in processed foods. Fixing these issues involves a holistic approach: balance your hormones by managing stress through mindfulness or yoga, improve sleep quality by maintaining a regular sleep schedule, and nourish your body with whole, unprocessed foods. Regular exercise, staying hydrated, and seeking support from a wellness coach can also make a big difference. With the right adjustments, you'll be back on track to achieving your weight loss goals! 🧘♀️🌿💪
