🎄 Staying Healthy & Balanced During the Holiday Season! 🎉 Hey Ladies! 🌟 The holidays are here, and with them come all the delicious meals, treats, and parties. While it’s a time to celebrate and enjoy, it can also feel overwhelming when you’re trying to stay on track with your health goals. Here’s the secret: You CAN enjoy the holidays without derailing your progress. 💪✨ Here are my top tips to help you thrive this season: 1️⃣ Prioritize Protein 🥩🍳 Protein is your best friend! Not only does it keep you fuller longer, but it also helps stabilize blood sugar and supports your energy levels (so you can keep up with the festivities 🎉). - Tip: Plan your day to have high protein, moderate carb and low fat meals. Eat throughout the day so you don't show up starving! Start every meal or party with a protein-rich option. Think turkey, chicken, fish, eggs, Greek yogurt, or even a protein shake before you leave the house. 2️⃣ Practice Smart Portioning 🍽️ You don’t have to skip your favorite holiday foods—just enjoy them mindfully. - Tip: Fill half your plate with protein and veggies if possible. Try to pick less creamy dishes to keep fat content down, then allow smaller portions for indulgent treats. 3️⃣ Stay Hydrated 💧 Sometimes thirst is mistaken for hunger, especially with all the holiday beverages around. - Tip: Alternate alcoholic or sugary drinks with a glass of water to stay hydrated and avoid overdoing it. 4️⃣ Savor the Moment ✨ Remember, holiday meals are about more than just the food—it’s the connection, love, and memories you’re creating. - Tip: Eat slowly and truly savor the flavors of your favorite dishes. You’ll feel more satisfied with less! 5️⃣ Have a Game Plan 🎯 Going to a party? Scope out the options first and make a plan. - Tip: If you know there won’t be many healthy choices, bring a protein-rich dish to share (like turkey meatballs, deviled eggs, or a shrimp platter). 🌟 Most importantly: Give yourself grace. If you indulge a little more than planned, it’s okay! Just refocus on your next meal and keep moving forward.

Let’s talk about the hidden factor that could be slowing down your weight loss progress: stress. 😬 I talked about this on an Instagram video above but I thought it was an important topic especially for busy moms and women. I would love to have an indepth conversation on here around your stressors and how you mitigate them in real life scenarios. Most of us think of stress as just a mental or emotional challenge, but it actually affects your body’s ability to lose weight. Here's the science behind how stress can impact metabolism, cravings, and even fat storage. 🧬 When you’re stressed, your body releases a hormone called cortisol—often referred to as the 'stress hormone.' In short bursts, cortisol is helpful because it prepares your body to respond to a threat. But when stress is chronic and cortisol levels stay elevated for extended periods, it can disrupt your weight loss efforts in several ways: 1️⃣ Increases Appetite and Cravings: Chronic stress can ramp up your appetite, especially for sugary and high-fat 'comfort foods.' 🍩🍫 This is because cortisol increases the levels of another hormone, ghrelin, which signals hunger. Essentially, your body is trying to stockpile energy as a defense mechanism. It’s not just about willpower; your biology is pushing you toward those cravings. 2️⃣ Slows Down Metabolism: Elevated cortisol can interfere with thyroid function, slowing down your metabolism. 🐢 When your metabolism slows, your body burns fewer calories, making it harder to create a calorie deficit necessary for weight loss. 3️⃣ Promotes Fat Storage, Especially Belly Fat: Cortisol encourages the storage of visceral fat, which is the fat that accumulates around your abdomen. 😣 This type of fat is more harmful than subcutaneous fat because it wraps around vital organs and increases the risk of metabolic diseases. 4️⃣ Disrupts Sleep Patterns: Stress often leads to poor sleep, and lack of sleep affects hormones like ghrelin (which increases hunger) and leptin (which signals fullness), making it easier to overeat. 🛌😴 When you’re tired, you're also more likely to skip workouts or make unhealthy food choices.

I am constantly on the go and often eating lunch in my car between sales calls so having an easy, delicious and no microwave needed! This recipe has so much flavor and is so filling and under 400 cal. It makes a ton. If you try it, let me know what you think in the comments or post your favorite cold lunch meal that is your go too! Ingredients for salad mixture: 200 g romaine lettuce (chopped or shredded) 100 g shredded iceberg lettuce 200g kidney beans 200g black beans 6oz of frozen corn 75g red bell pepper 75g Orange Bell pepper 75g red onion 5-10g chopped cilantro 1 tsp chili powder ½ tsp garlic powder ½ tsp kosher salt 1.5 lb of chicken breast 5 g cotija or parmesan cheese Ingredients for Dressing 60g Low cal ranch (I use bolthouse farms in the produce area normally) 60g plain nonfat Greek yogurt 3 chipotle peppers in adobo sauce (in the Mexican aisle) 15g of water Wrap – I use Joesph Lavash (google to see where they are sold around you. Good low cal, good sized wraps) Directions: 1) Preheat stock top to medium high heat, add frozen corn. Cook util they are golden and season with salt. Then set aside to cool for 10 min 2) Cook chicken breast however you like. Add a mild seasoning because the sauce has some spicy kick to it. I flatten mine and add a blacken seasoning and air fry for 10 min at 400 degrees 3) Add all the dressing ingredients into a small blender and blend until smooth 4) Add all the salad ingredients to a large bowl and mix 5) I keep the dressing separate from the salad until I am ready to eat so if I am packing my lunch I will pack the salad and dressing separate and bring a wrap. Ill mix the dressing and salad then add it to my wrap and enjoy. This recipe makes 4 wraps and the macros are 41g P/46g C/7g F for 398 calories

Hey ladies! Let’s dive into an important topic that can transform your approach to nutrition: **macronutrient-based diets.** At Nutrition Confidential, we’re all about finding sustainable ways to achieve your goals, and understanding macronutrients is a game-changer. **What Are Macronutrients?** Macronutrients—often called "macros"—are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a unique role in your health, energy, and weight loss journey: 1️⃣ **Protein** helps with muscle repair and growth, keeps you feeling full, and supports metabolism. 2️⃣ **Carbohydrates** are your body’s primary energy source, fueling daily activities and workouts. 3️⃣ **Fats** are essential for hormone production, nutrient absorption, and overall health. **How Do Macro-Based Diets Work?** A macronutrient-based diet involves setting daily targets for protein, carbs, and fats, rather than just focusing on calories. By prioritizing the right balance of macros, you give your body what it needs to burn fat, build lean muscle, and sustain energy levels. This approach ensures you’re not only losing weight but also maintaining muscle mass and supporting overall health. **Why Do They Work?** Macro-based diets are effective because they: - Promote satiety: Eating the right amounts of protein, carbs, and fats helps you feel satisfied and reduces cravings. - Support metabolism: Adequate protein intake helps maintain muscle mass, which keeps your metabolism active even as you lose weight. - Provide flexibility: You can still enjoy your favorite foods as long as they fit within your daily macro goals, making it easier to stick to your plan. **Finding Your Ideal Macro Balance** The right macro split can vary based on individual needs, but a good starting point is 40% carbs, 30% protein, and 30% fats. Aiming to get about 1g of protein per pound of body weight. As you get more comfortable, you can tweak these ratios to find what works best for your body. The key is to experiment and listen to how your body responds.

I am constantly on the go and often eating lunch in my car between sales calls so having an easy, delicious and no microwave needed! This recipe has so much flavor and is so filling and under 400 cal. It makes a ton. If you try it, let me know what you think in the comments or post your favorite cold lunch meal that is your go too! Ingredients for salad mixture: 200 g romaine lettuce (chopped or shredded) 100 g shredded iceberg lettuce 200g kidney beans 200g black beans 6oz of frozen corn 75g red bell pepper 75g Orange Bell pepper 75g red onion 5-10g chopped cilantro 1 tsp chili powder ½ tsp garlic powder ½ tsp kosher salt 1.5 lb of chicken breast 5 g cotija or parmesan cheese Ingredients for Dressing 60g Low cal ranch (I use bolthouse farms in the produce area normally) 60g plain nonfat Greek yogurt 3 chipotle peppers in adobo sauce (in the Mexican aisle) 15g of water Wrap – I use Joesph Lavash (google to see where they are sold around you. Good low cal, good sized wraps) Directions: 1) Preheat stock top to medium high heat, add frozen corn. Cook util they are golden and season with salt. Then set aside to cool for 10 min 2) Cook chicken breast however you like. Add a mild seasoning because the sauce has some spicy kick to it. I flatten mine and add a blacken seasoning and air fry for 10 min at 400 degrees 3) Add all the dressing ingredients into a small blender and blend until smooth 4) Add all the salad ingredients to a large bowl and mix 5) I keep the dressing separate from the salad until I am ready to eat so if I am packing my lunch I will pack the salad and dressing separate and bring a wrap. Ill mix the dressing and salad then add it to my wrap and enjoy. This recipe makes 4 wraps and the macros are 41g P/46g C/7g F for 398 calories