TAKING ACTION: ✅Tell me below: what's one thing you're grateful for on your health journey RIGHT NOW? ⬇️ “Be grateful for what you already have while you pursue your goals. If you aren’t grateful for what you already have, what makes you think you would be happy with more.” —Roy T. Bennett Yesterday, we talked about the importance of having a clear goal for the next couple of months. As I mentioned, you can’t hit a target if you don't know where to aim. With that, I loved today’s quote because it reminds us to focus on and find gratitude for where we currently are—what we have RIGHT NOW. It's easy to get so focused on the finish line that we forget to appreciate how far we've already come. So today, let's pause and find gratitude in the present moment ⬇️ ✨Your body, as it is today. It carries you through every workout, every busy day, and every hug from someone you love. Your body doesn't have to look a certain way to deserve your gratitude. ✨The habits you've already built. Eating more whole foods. Carving out time for your workouts. Showing up in this space for accountability. YOU built these habits! ✨The knowledge you have now. You understand your body better than you did a year ago, or even a month ago. That's something many people never get to experience. Not to mention all of the knowledge you’ve learned here in this space! ✨Your community. You're surrounded by people who are cheering you on, sharing their wins, and showing up right alongside you. You may have never had a community like this, and that’s something to be grateful for. Gratitude doesn't mean you can’t have goals. It means you focus on enjoying the journey while you get there. Tell me below: what's one thing you're grateful for on your health journey RIGHT NOW? ⬇️ Every Tuesday this month, I’m going to give you a healthier version of some of your favorite Thanksgiving dishes! And since Thanksgiving isn’t complete without sweet potato casserole 😉, check out this Healthy Sweet Potato Casserole recipe! Healthy Sweet Potato Casserole - JoyFoodSunshine

TAKING ACTION: ✅After reading today’s post, let’s go ahead and kick off the month with gratitude. What’s one thing you're grateful for this week? ✨ ✅As always, let’s see how you do with your nutrition today! 🍽 What a month, friends! Can you believe it’s the first day of November? We crowded out processed sugar with color, made it through our 5-day Sugar Detox, and learned more about what sugar really does in our bodies than most people ever will. We covered a lot of ground this month, and you should be so proud of yourselves. As we step into November, let's shift our focus to gratitude. Gratitude for the progress you've made, for a body that carries you through every day, and for the people you'll gather around the table with this season. And here's something that might surprise you: this holiday season, fat loss doesn’t have to be the goal. It can be. But it doesn’t have to be. My own experience tells me the holiday season is a wonderful time to focus on maintaining your results while enjoying everything the holiday season brings. 🍽 Instead of pushing hard in a deficit while the calendar fills up with parties and treats, you can focus on holding steady, keeping the habits you’ve built, and enjoying the season without guilt. Maintenance isn't "falling off." It's a skill, and it's one of the most powerful things you can master. Coming out of the holidays right where you started is a WIN worth celebrating. 🎉

TAKING ACTION: ✅What are you choosing to focus on over the next two months? What’s your goal? Remember, you can't hit a target if you don’t know what you’re aiming for. ✅Tell me in the comments below—what’s one thing you’re grateful for? “Always have an attitude of gratitude.” —Sterling K. Brown Happy Monday, and Happy November! I still can’t believe we’re in the final two months of the year. The good news is that a lot can happen in two months when it comes to reaching your goals. Now, you just have to decide what your goals are for the remainder of 2026 ⬇ 🎯Will you continue to focus on overall health in its totality? 🎯Will you focus on maintenance (maintaining your results)? (P.S. The holidays are a great time to focus on maintenance since you have a little more food freedom.) 🎯Will you focus on a slight surplus so you can build muscle—and save your fat loss goals for the beginning of 2027? (P.S. This season is also great for a surplus/building muscle, since you can use the extra food to make big gains! Whatever you decide, I’m here to help guide and support you! We’re going to talk mostly about maintenance this month, so it’s important to show up here if you’re interested in that. Showing up is the first step, and it’s an important one. We’re also going to talk a lot about gratitude in our group this month. As you know, I believe the mindset and emotional work are just as important as the physical work. Overall health is comprehensive—and “healthy” entails more than just your physical health. 💯

So my midwife wants me to now up my protein to 100-120 a day. It’s a STRUGGLE for me because I’m not hungry. 😭 Whole foods fill me up so much that I’m not hungry very often. I can’t just be eating on things that don’t have protein or I’ll struggle more with getting it in. I’m not even hungry enough to even snack around throughout the day. 😅 I ate yesterday morning at 9 and I still wasn’t hungry by 1. 😭 This morning I ate an apple with peanut butter and about half a banana and I was full I had to force myself basically to eat sourdough toast with guacamole on top and was going to eat 3 boiled eggs but it’s not happening. 😅 I did take a nap after I worked this morning (I work from home) so it was a late breakfast. I’m supposed to be eating breakfast lunch and dinner too. By my urine test she was able to find out that my body is still using from my other tissue to makeup for the loss. 😭 I literally don’t know how this is possible because I’m eating so much. But if you all have any snacks that have clean ingredients and high in protein sold in store please let me know, ya girl is struggling. I’m eating so much ground beef, chicken, salmon (only can have 2 serving a week though), and eggs I’m about burnt out already. 😭 I have to keep this up till I have the baby too, I still have 3-5 weeks left. 😅😭

TAKING ACTION: ✅Who likes to nerd out on the science-y stuff and enjoys learning the details behind what’s really going on? Share with me below! ✅Share your Color Challenge successes with me! Let’s get a little science-y today, shall we? 🤓 Today, we’re talking about the two main forms of sugar—glucose and fructose. Both are found in naturally sweetened foods and processed foods. Glucose is your body’s main fuel (and your body can even make its own). You do not have to have fructose to survive. When you eat fructose in processed foods, that’s where the problem arises. When you consume it in whole foods like fruit, however, the fiber helps slow its absorption. Now that we understand a little more about glucose and fructose, let’s chat about another common type of sugar—sucrose. Like glucose and fructose, sucrose can be found in both natural foods and processed foods. The important thing to note is this ➡ All three types of sugar have the same caloric value but are metabolized differently. Sucrose is made up of glucose and fructose and is the scientific name for table sugar. While glucose and fructose are absorbed directly into your bloodstream, sucrose has to be broken down first. Your body breaks it down into both glucose and fructose (since that’s what it is made of). Ultimately, consuming too much fructose or sucrose from processed foods is where the health risks lie. It’s always best to get your sugar from whole foods like fruit. Honey is a better pick than processed sugar, but it still counts as added sugar, so go easy. ⭐️ If the topic of sugar confuses you, just remember—sugar in its most whole-food form is always best! Your body runs on glucose and can even make its own. Your body never needs fructose or sucrose. If your diet consists of mostly whole-food nutrition, it all works itself out!