New Start Nutrition and Fitness

12/27/2024

Xmas 2024 traditional german dinner

12/22/2024

Finally got around to do some baking lol almost ran out of time haha happy 4th of Advent y'all!

10/27/2024

I love Rubber Ducks and this store in Amsterdam made my day lol

09/16/2024

You won't even miss the pasta in this Spaghetti Squash Carbonara  — an easy, low-carb, and healthy dinner the whole family will love!

-carb

09/14/2024

After dinner walk, beautiful evening! Fall is in the air 🍂🔙🍁🍃

08/18/2024

Kitchen set up, still needs a lot of work but we are getting there 🙂 this kitchen is so big I really need to figure out what else to put in, tiles will be changed and shelves over the counter are a must, eventually a bigger table and chairs, wood needs to be lighter on coffee bar shelf and more storage. Hopefully done by mid September!
🇩🇪

06/29/2024

06/05/2024

My dinner today, Zucchini Lasagna, very tasty! Did I mentioned super easy to make..

Zucchini is high in Calcium, Magnesium, Iron and B, A and C Vitamins. Low in calories, 100g has just 19kcal and best of all it's low carb! Great replacement for starchy pasta.

Give it a go! 💗

06/03/2024

Let’s talk chia pudding!

If you haven’t tried chia pudding before, now is the time. It’s the perfect healthy breakfast or snack to meal prep and it’s super easy to make!

Why is Chia Pudding Healthy? Chia pudding is incredibly healthy because chia seeds are loaded with omega 3 fatty acids, protein, antioxidants and fiber. The soluble fiber in chia seeds can help with weight loss by keeping you feeling full and it can also help with constipation. So in case you were wondering, chia pudding can definitely help keep you regular.

It really is an The reason I say its a great neal prep option is it will stay good in the fridge for 5-7 days! Make a batch on Sunday to have in the fridge for a quick breakfast, healthy snack or dessert. It works with so many different dietary preferences. Depending on the mix-ins chia pudding can be made vegan, gluten-free, paleo and keto.

Health Benefits of Chia seeds?

Omega 3 fatty acids – Omega 3 and Omega 6 fatty acids are essential fatty acids, meaning that you need to get them from food sources because your body cannot produce them itself. Omega 3’s reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. They’re also said to help with weight reduction related to their regulation of blood sugar levels and insulin.
Plant-based protein – We all know protein is an essential macronutrient needed for many functions in the body, including muscle building.
Antioxidants – Anti-oxidants help rid our body of free radicals, which have been linked to cancer and heart disease.
Fiber – Helps with weight loss by keeping you feeling full, prevents constipation and enhances regularity.
Magnesium and Potassium – Two minerals needed for good health.

How to Make Chia Pudding (3 Steps)

The process of making chia pudding is so easy! The first step is to stir together your chia seeds and milk in a mason jar or bowl. I usually do 3-4 Tablespoons of chia seeds to 1 cup of liquid.
Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds, cover and put the mixture in the fridge to “set” for 1-2 hours or overnight.
The chia pudding should be nice and thick. If it’s not thick, just add more chia seeds (1 teaspoon to 1 Tablespoon), stir and refrigerate for another 30 minutes or so.

Try and make some today, my favorite variations are blueberry, Hershey sugar free cocoa and peanut butter, strawberry coconut banana and banana peanut butter.

~ Manu 💗

06/03/2024

Let me share with you the truth about weight loss that nobody talks about.
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Do you know that weight loss has less to do with your food and exercise but has everything to do with your habits?
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Read that again. 👆🏼👆🏼👆🏼
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Everyone knows we need to exercise and be in a calorie deficit in order to achieve weight loss. But if that was all you had to do and it was that simple to stick to everyone would have done it.
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So what is it that holds us back when we want results so badly?!

Simply put.. it's our habits.
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Habits around:
-Stress
-Family dinners
-When you feel overwhelmed
-When nothing is prepared
-Tired / fatigue
-Working overtime
-When you are lacking sleep
-When your motivation doesn’t show up
-The way you speak to yourself
…. and the list goes on and on
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The truth is I (or any other coach for that matter) can create you the absolute best program! With the best meal plan, workout program and cardio plan….
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But if you can’t stick to it because of your habits and mindset then… it won’t really matter how good of a plan I have created.
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So instead I focus on your habits, mindset, and your self care while also providing the best program possible!

Your habits and actions up to now have not aligned with the goal you have. When I work with you on your Habits, not only do you achieve the body you have always wanted but you now have the knowledge and mindset to maintain it for the rest of your life!!
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Because when you change your habits you change your life!

~ Manu 💗

06/03/2024

I spent over two decades wasting time on things that I believed I had to do or I thought would get me to lose weight.

While there's always learning in it- sometimes I cringe at how awful I would speak to myself- or frankly that I believed that NOTHING WAS GOING TO WORK FOR ME.

Fast forward to 11 years ago when I took the time to educate myself after my devastating doctors appointment and took the time to sort through the BS I tried for many years. I realized I wasn't the problem, what I believed the solutions were that was the problem!

So here's just a sampler of what I want to teach you - a way to sift through the Fad diets offered here on FB and Instagram, learn habit change and see how easy it is to get reach your distant goal of never struggling again because you have all the tools you need and be confident in what you're doing.

BECAUSE YOU'RE NOT THE PROBLEM. MISINFORMATION IS!

Have you had a fitness nutrition aha? Would love to know what it is!

Manu 💗