Category Archives: snacks

Reframing negative thoughts…

Many of us struggle with negative self-talk.⁠

We put ourselves down, criticize ourselves, and beat ourselves up… and some of us do it so much we don’t even realize we’re doing it!⁠

Negative self-talk can become a habit, and it’s an important habit to break because the thoughts and words we say and think shape our reality. 🙅🏾‍♀️🙅🏻‍♀️🙅🏿‍♀️🙅🏽‍♀️🙅🏼‍♀️ ⁠
Thankfully, studies have shown that using neutral or positive affirmations can help us rewire our brains and change our outlook! 🧠⁠


By disrupting these negative thought patterns and reframing them into statements that serve you better. Basically, by being deliberate with your self-talk!⁠

Notice that these statements don’t have to be rah-rah positive if that doesn’t feel genuine to you. Neutral statements totally work in disrupting negative thought patterns. ⁠

(And once you’ve moved yourself securely into neutral statements, you can work on practicing turning neutral into positive.)⁠

Even if you have difficulty fully believing these affirmations right off the bat, the more you practice, the more you’ll be able to stop negative thoughts before they begin! ⁠

Let’s work together 🤗
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Why you shouldn’t skip rest days…

PSA: Skipping rest days doesn’t make you a badass. 🙅🏻‍♀️

It does get you more tired, stressed, inflamed and farther from your goals though. #hardtruth

💤 What to do on rest days:
Hydrate 💦
Focus on your nutrition 🍴 (adequate carbs & protein)
Light movements like walking and stretching 🧘‍♀️

What NOT to do:
Drastically Reducing your calories or carb intake- I see this strategy often, which is based on the assumption you don’t need as much ⛽️ because of less activity. From my perspective, this can create unnecessary stress, potential disordered eating behaviors and it’s best to consume your usual amount of calories on rest days to ensure muscle growth and recovery.

Benefits 👇🏻

1. Allows time for recovery
•Contrary to popular belief, a rest day isn’t about being lazy on the couch. It’s during this time that the beneficial effects of exercise take place. Specifically, rest is essential for muscle growth.

2. Prevents muscle fatigue
•Remember, exercise depletes your muscles’ glycogen levels. If these stores aren’t replaced, you’ll experience muscle fatigue and soreness.
Plus, your muscles need glycogen to function, even when you’re not working out. By getting adequate rest, you’ll prevent fatigue by letting your glycogen stores refill.

3. Reduces risk of injury
•Overtraining also exposes your muscles to repetitive stress and strain. This increases the risk of overuse injuries, forcing you to take more rest days than planned.

4. Improves performance
•Rest has the opposite effect. It increases energy and prevents fatigue, which prepares your body for consistently successful workouts.

5. Supports healthy sleep
•While regular exercise can improve your sleep, taking rest days is also helpful. Rest can help you get better sleep by letting your hormones return to a normal, balanced state.

💞✌🏼Link in bio for coaching


Do you REALLY need the candida cleanse?

  1. Is #candida overgrowth plaguing the population? 😲 👉🏼👉🏼
    I went to the experts @vitaminphd & @andreahardyrd to bring YOU the facts!🤝

    Candida, or yeast is a fungus that naturally occurs all over our bodies – in our mouths, rectums, vaginas, and on our skin. It’s part of our ‘mycobome’ – (think microbiome but for fungus!)

    While candida can be opportunistic, most of the time it exists in harmony with the rest of our microbes. However, there are practitioners quick to blame ‘candida overgrowth’ in anyone with gut symptoms, fatigue, and weight gain as the culprit. Followed by the prescription of dietary restrictions and a pile of supplements. But what are the facts?

    a spit test or stool test CANNOT diagnose candida – we would expect to find yeast there! Researchers are looking at small bowel cultures to diagnose fungal overgrowth in the gut, but so far, a higher level of yeast hasn’t always correlated with symptoms.

    dietary patterns do not appear to ‘cause’ candida! In fact, one well designed study found no association between refined carbohydrate intake and presence of candida.

    diet cannot ‘treat’ candida! While you might feel better on a diet lower in refined carbs, we need to ask ourselves, did improving diet quality account for symptom improvement?

    candidiasis can occur in the gut – but is typically seen in someone severely immunocompromised – for example undergoing cancer treatments or with HIV. Candidiasis needs to be treated with anti-fungals – not diet!

    many times, there are evidence based explanations for your symptoms – and ones that don’t require crazy restrictive diets. (hello – so many patients get ‘blamed’ for not following dietary protocols strictly enough and that’s why they’re not getting better? A more likely answer is, they didn’t have candida in the first place.)

    Bottom line: fungi makes up a normal part of your guts ecosystem. While it can be opportunistic, there has to be significant compromises to your gut and immune system to make space for yeast to grow. If anyone wants to do a spit or stool test to ‘diagnose’ candida or *gasp* does it based off a constellation of symptoms – you may want to question their approach. #onlinepersonaltrainer #personaltrainer #nutrition #nutritioncoach #cleanse #dietplan #diet #candida #candidadiet #detox #science #trainertips #explorepage #explore #evidencebased

Intuitive Eating or Intentional Nourishment?

Intentional nourishment is one of the most fundamental aspects of my practice.

🙌🏼While listening to our bodies is HUGE, and listening to our feelings is an important part of mental health and healing.

⚠️What if your hunger and fullness cues are off? Most of my clients (and myself) do not always wake up hungry, or have sufficient appetites due to chronic stress & metabolic downregulation, therefore focusing on the MECHANICAL EATING side of things is important.

If you are sick? You still need to eat.
If you are stressed AF? You definitely need to eat.
Just not feeling hungry? You still need to nourish your cells.

⚠️What if we have never been taught to listen and trust our intuition? What if we have never listened or honored our biofeedback before?
What happens in times of weakness or doubt?
What prevents you from reaching out to a quick-fix diet or your old ways again?

⚠️ALL OF THESE questions are why I am not the biggest fan of intuitive eating, yet I believe the book and the principles are ground-breaking for yo-yo dieters and important to understand FOR SURE. 💯

💜Nourishing with intention takes intuitive eating much deeper, it is a fusion of body, brain and feelings. It’s creating and maintaining a balance amongst knowledge, hunger cues, feelings and cravings.

💜Practicing nourishing with intention until you find your balance and can trust your body again.

🥰Join my FB group for more support 🌀Wellness Simplified🌀 | Facebook

Is bloating a normal symptom?

Reposted from Sam Miller Science

One of the most common biofeedback complaints is about bloat, distention, or other maladies pertaining to digestive discomfort.

Let’s start with then basics: You eat food to nourish our cells. If you make poor food choices or if your body cannot digest, absorb and utilize the food due to poor digestive function you might develop signs, symptoms and/or a diagnosable illness.

As I spent more and more time in the trenches with clients, I realized that many folks considered things to be “fine” even if they were bloated, or considered good digestion to be going to the bathroom a few times per week.

Gut dysfunction and digestive disarray does not only influence “gut health” but a myriad of other aspects of health.
Persistent bloat is not only NOT normal, it can be unhealthy, and a biofeedback indicator that something else is off.

Remember: Digestive insufficiencies contribute to a wide range of health issues including headaches, depression, arthritis, foggy thinking, autoimmune illness, autism, fibromyalgia, chronic fatigue, multiple sclerosis and more.
Bloat, distention, and poop problems can point to:

  • Inadequate fiber & water intake.
  • Excessive fiber intake.
  • Disrupted circadian rhythm.
  • Nutrient deficiencies.
  • Immune problems.
  • Hormone imbalance.
  • Potential Medication Side Effects

This is why tracking digestion is imperative, along with other lifestyle practices like, well, CHEWING your food adequately! 😂

Diets vs Pro-metabolic Nutrition

Throughout my career, I’ve seen clients who have tried it all.  Weight Watchers, Fad diets, yo-yo diets resulting in irrational fears around foods, and not learning much in the process.

In the pro-metabolic community, we eat to nourish our bodies. By prioritizing your health as a means of losing weight, because a body in balance can do amazing things.  
When on-boarding new clients, a lot say:

•”What foods should I avoid? Is this food ok?”

•”I’ll do whatever you say, I’m so frustrated with how I look in the mirror” 

I get it, we all seek certainty & clarity. “Tell me the rules, I’ll be good and follow! Sell me that product- I’ll do anything BUT trust in my self and the process so I can put the work in.” 

You see, this is why diet culture fails you, These diets/approaches including harsh rules. restriction, avoiding certain foods . Not how to support and to nourish YOUR body.

Pro-metabolic community flipped my world upside down. Rather than excluding foods, it’s all about inclusion, nose-to-tail animal consumption, broths, more nutrient-dense sugars, and eating saturated fats – foods that have either been neglected or demonized by mainstream health and fitness. 

These foods have more bioavailable nutrients. They are easier to digest. And they don’t contain anti-nutrients that inhibit the processes within the body. This is how to support your metabolism. (Your metabolism is all the chemical processes that occur within your body.) And these foods enable all these processes to happen easier with less inflammation and fewer issues. They improve pulses, body temperature and biofeedback like digestion, sleep, stress, energy, mood, etc. This means your body is functioning in the best way possible 


An emphasis is placed on grass-fed, humane certified protein sources, root veggies, quality dairy, ripe fruits, and all-natural sweeteners (like raw honey).  Please, do what you can afford.

You are eating to nourish. Providing for your body out of self-respect. Pro-metabolic eating may combat the reason you may be experiencing the binge-restrict cycle. When your body gets what it needs, you don’t experience cravings anymore. 

 When working with clients, they create their own nutrition plans based on my guidance and week to week We adjust it, to improve their symptoms, ultimately to reach their goals and find their OPTIMAL – that will look different for everyone. This is why education, monitoring biofeedback and intentionally nourishing our bodies are game changer. 

What cravings really mean….

▫️Cravings are how the body meets and communicates its nutrient needs.⁠

▫️The body is causing our brain to become obsessed or consumed with the need, until we seek it out, find it and meet that need.⁠

▫️Does this mean we indulge in every craving or whim? Not necessarily.⁠
But it’s in our best interests to listen.⁠👂

🧂 Salty⁠
⁠Do we need high quality sodium? Our adrenals burn through sodium when we are stressed, fasting, eating low carb, are pregnant and breastfeeding. High quality sea salt is a great place to start.⁠

🍞 Refined Breads & Baked Goods⁠
⁠Do we need more carbs? Fruits, roots, fruit juices, squashes, soaked/sprouted grains, etc.?⁠

🍰Sugary Sweets⁠
Are we providing our body with the above? Allowing honey, maple syrup, coconut sugar into the diet?⁠

💦Always Thirsty⁠
⁠If we drink plenty of water and it doesn’t quench our thirst, we should check in on if we’re getting enough minerals! Broths, coconut water, juices and milk are amazing sources of electrolytes.⁠

🍟Fatty Foods/Fried Foods⁠
⁠Are we eating high quality saturated fats? Full-fat Dairy, ghee, butter, tallow, coconut oil, high quality olive oil, etc.⁠

🍴Acidic: Vinegar or Sour⁠
How’s our stomach acid and digestion? Sometimes cravings for acidic/vinegary things can be a sign our digestion needs work⁠. Try incorporating a pre-meal ritual including breathwork and relaxation techniques, + gelatin snacks with your meals, or digestive bitters 15 min before eating.

🍩Junk Food⁠
⁠Sometimes our body just needs MORE. More energy, more calories. And sometimes, when it’s only gotten an energy rich diet through junk, it craves junk. Usually eating enough and paying attention to all the above helps with this.⁠

🙏Thank you to Jessica Ash Wellness for all she taught me in her Fully Nourished program! I am no longer struggling with cravings or binging.

🤍Listening to our bodies is huge! Intuition relies on feelings, what do I feel like? Practicing nourishing with intention goes a little bit deeper… What does my body need? What am I craving? What sounds good? It’s a fusion between body, brain and feelings all being met. 🧭

What is motivation? and How do we “get” motivated?

MOTIVATION is the driving force behind your actions. It isn’t something you simply have and keep forever, motivation is like campfire that you must keep stoking to benefit from the warmth

🔅SUSTAINABLE motivation comes from an intrinsic source. A place within you where you have self respect and self acceptance. You know the value of health. You believe in the power of your choices, and how they can impact your future. You chose to move your body, to nourishing your body, to prioritize your health, because of those reasons. 💛

🔆Creating motivation is the first step, and having a coach to help manage and maintain that motivation can be a crucial piece of your health and wellness journey 🧩!

🗣 Click link to set up a call to chat about how to get motivated for your goals Calendly – Megan_mefit📱 💪🏻