Plantae Nutrition

07/11/2023

Did you ever feel... tired during your first 6-12 months of going vegan? 🧐⁠
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That initial phase of "I feel fantastic and my sh*ts are incredible!" 💩 is behind you and maybe...⁠
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😴 Getting out of bed in the morning is a bit harder⁠
🫥 You run out of steam during workouts⁠
🫨 You're more easily distracted at work⁠
😮‍💨 You're out of breath doing fairly typical things⁠
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Well my friend, it's *possible* that you're missing out on some nutrients 💊🥦🥪🍓🌽🥜🥛🫘🥨🥗🍠🍝⁠
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And it happens to the best of us❗️ Going vegan isn't a super intuitive process: We live in a non-vegan world riddled with diet culture 🤷🏽‍♀️⁠
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We're told to avoid added sugar, oil, and/or salt 🧂. We're told to avoid supplements because they're "unnatural" (❌WRONG!❌)⁠
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Frankly, I'm not sure I'd be vegan if I wasn't a Dietitian 😟. It took a lot of textbook reading (outside of the typical school curriculum) to have a solid enough grasp on vegan nutrition to implement it myself 📚️👩🏽‍🎓📓⁠
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Just yesterday, one of my clients, a long-time vegetarian and new vegan 🌱, said "Oh my god, how does ANYONE do this without a dietitian⁉️" ⁠as we talked about vegan supplements ✌🏽⁠
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The good news is, you don't have to do this without a Dietitian 🧡⁠⁠. You don't have to spend so much time...⁠
🖥️ on Google⁠
😵‍💫 doubting your choices⁠
🤒 worrying, every time you're sick, that maybe it's because you're missing something⁠
😓 wondering if you're getting enough protein for your level of activity⁠
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Friend, I got you!⁠ 🤗⁠ There's an easy button for this 🔘 ;)⁠
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If you've been thinking about working with me, this really is your sign! 🪧 There's a group of awesome vegan athletes, new and old, who want to learn and connect with you 🫂 ⁠
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Click the link in my bio to apply for my Plant-Based Sports Nutrition Program ⬆️. You won't regret it 🧡

06/23/2023

Surprise! 💗⁠ ⁠
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So tell me... Which of these Barbies resonates with you most?!⁠
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The six Barbies are:⁠
🧡 Helping vegan athletes fuel training⁠
💜 ⁠Rejecting diet culture in the vegan movement⁠
💛 ⁠Stickler for science-based nutrition⁠
💚 ⁠Not equating body size with fitness or health⁠
🩷 ⁠Happy to see vegan athletes full of energy⁠
❤️ ⁠Vegan for social justice reasons⁠
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Comment the heart colour(s) that resonates with you most ⬇️ ⁠I wanna know, my lovelies!! 🎶🎼⁠
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Thank you for the template, 🧡

06/21/2023

Are you getting enough calcium?! 🦴💀⁠
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Vegans who don't get enough calcium have a higher risk of developing osteoporosis 🩻. So... Let's get some plant-based calcium!!⁠
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If you're vegan 🌱, you're likely aware of the horrors of the dairy industry 😰.⁠
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In my opinion, the dairy industry🥛 is more harmful to animals than the meat industry 🥩. I didn't even skim the surface...⁠
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It's the ultimate example of exploiting the female reproductive system🤰🏽to put 💸💰 in the pockets of corporations.⁠
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Finally though, after years of dairy lobbying and investments, Canada's Food Guide has been adjusted to reflect the science: ⁠
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Calcium is a necessary nutrient, and we don't 🚫 need dairy to get it.⁠
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So how do we get enough as vegans? ⁠🧡⁠
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There are so many foods in *every* food group that are great sources of calcium.⁠
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Soy is a major one, and especially calcium-fortified soy milk and calcium-set tofu, but also soy and edamame beans.⁠
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High calcium fruits? Yes! Try oranges🍊 and figs ;).⁠
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Many green veggies are good sources of calcium! Collards, bok choy, broccoli, kale... 🥦⁠
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Nuts & seeds? Try almonds, sesame seeds and chia seeds! 🌰⁠
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The possibilities are endless, and i love helping the vegan athletes in my group meet all of their nutrient needs, including calcium, in my Plant-Based Sports Nutrition Program.⁠ A few more spots recently opened up 🎉⁠
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I'd love for you to grab one by clicking the link in my bio! ⬆️

02/25/2023

If you’ve been thinking about working with me, here’s your sign! ✨

The price of my Plant-Based Sports Nutrition program is increasing on Wednesday (March 1).

Click the link in my bio to book a call with me on Monday or Tuesday and I’ll get you in at the current price! 🧡

10/04/2022

I hate to break it to you but...⁠
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Improving your nutrition is not 🚫 about starting from scratch and creating a meal plan of "perfect" recipes‼️ ⁠
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It's about taking what you already know and love and *tweaking* it to better support you ✅⁠
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Because let's be honest... Is a recipe really "perfect" if you...⁠
Don't like it❓️⁠
Can't afford it❓️⁠
Don't have time to make it❓️⁠
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Would you try this sesame banana peanut butter rice cake snack? Let me know ⬇️

09/28/2022

Drop a 👋🏽 in the comments if you're a veg athlete who doubts you're getting enough plant-based protein ⬇️⁠
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You're not alone, especially if you've been vegan under a year 🌱⁠
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Once you know how to put together a balanced meal, it's actually quite simple! 🤗⁠
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But you know what can really screw things up for you? Counting macros.⁠
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Why? It's stressful, time-consuming, life-sucking, (also: inaccurate❗) and tries to turn your body into a math equation 🚫⁠
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It doesn't have to be this way!! 🧡 Your body is NOT a math equation 🙅🏽‍♀️⁠
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🌟Want to learn how to eat without relying on an app? Without the need to measure and track every morsel? You can re-direct that mental energy and get enough protein without the diet-y nonsense 🌟⁠
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This--and so much more--is what you can expect from my Plant-Based Sports Nutrition program 🧡⁠
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Click the link in my bio to learn more ⬆️

09/22/2022

🥳 A huge victory for vegan cheese producers! I hope that this sets a precedent in Canada that the dairy industry does not own the word "cheese" 🥳. Congratulations Victor and Rawesome 🌠

Back in 2018, the City of Montreal sued a local producer for between $1,500 and $2,000 for using the word "cheese" on its packaging to describe its vegan cream cheese products, but after winning a four-year court battle this week the small business gets to keep all that cheddar.

09/19/2022

You'll never believe this but... ⁠
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Doing a fasted workout means that your body takes protein from your muscles, takes it to the liver, and transforms it into glucose to fuel your workout 😵‍💫⁠
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This process is called ✨gluconeogenesis✨⁠
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And it's necessary because GLUCOSE (aka carbohydrates) is the primary and preferred fuel for muscles during activity‼️⁠
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So do your body a favour and give it some energy to *fuel* your training ⚡️⁠
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The more the better to meet your baseline carbohydrate needs for other bodily processes ✨⁠
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(💡Sedentary people still need food to stay alive; for the same reasons you need food for reasons other than fuelling training)⁠
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Food fuels life 🌱. Carbs fuel exercise 🍌🥯. Don't skip the pre-workout fuel... Unless you're into injuries 🤕⁠
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When was the last time you heard that people should do fasted workouts⁉️ LMK!! ⬇️

09/17/2022

Guess what?! Most of my clients eat their pre- and post-workout snacks at school or work 🏫⁠
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So they need ideas that can ⚡️realistically⚡️ fit into their lifestyle. That can be stored in their locker, and perhaps don't need refrigeration 🧃⁠
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I created the 12-week Plant-Based Sports Nutrition program with my clients in mind 🤗⁠
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I help you figure out what and when to eat to optimize your health and performance 🤸🏽🤹🏽⁠
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In an environment that prioritizes performance🏃🏽 and health⚕️INSTEAD OF weight and body composition 🚫. ⁠
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At the end of the day, wouldn't you rather be a happy, healthy, incredible performer? 🤩⁠
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If this sounds like you, this is your sign to click the link in my bio to book a call with me! I got you ;) ⬆️

09/16/2022

Can I share a secret? 🫢 Every once in a while, an athlete interested in working with me bursts into tears on the phone describing the stress they experienced from tracking macros/calories 😢⁠
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It's a stressful, time-consuming, life-sucking, (also: inaccurate❗) task that tries to turn your body into a math equation 🚫. This means:⁠
😱 Food becomes a source of fear⁠
😰 Eating is anxiety-provoking⁠
😱 Out-of-touch with hunger & fullness signals ⁠
😰 Unsure how to deal with hunger⁠
😱 Constantly thinking about food⁠
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But... It doesn't have to be this way!! 🤗🧡⁠
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Your body is NOT a math equation 🙅🏽‍♀️. ⁠
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Your energy needs vary each day depending on:⁠
🛌🏽 Sleep quality⁠
🥙 What you ate this week⁠
📊 Missing nutrients⁠
🧠 How much your brain works⁠
🤕 Injuries⁠
📅 Training schedule⁠
🔥 Metabolism ⁠
⚡ Etc.!⁠
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🌟The desire to learn how to eat without tracking is one of the most common reasons that plant-based athletes apply to work with me!⁠
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🌟If you want to re-direct that mental energy, learn how to fuel your body, connect with like-minded people, and so much more, click the link in my bio to apply for my Plant-Based Sports Nutrition program 🧡.

09/13/2022

What does it mean to monitor your urine, you ask? 💛⁠
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This means paying attention to its volume and colour every time you p*e! 💫⁠
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The urine of a well-hydrated athlete is high in volume and pale yellow in colour 💡⁠
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If your urine is high in volume and the *same* colour as water... You could be over-hydrating 🚫💧.⁠
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If your urine is...⁠
💛 Medium to deep yellow: Try drinking more fluids⁠
💛 Low in volume: Try drinking more fluids⁠
💛 Indistinguishable from water: Consider eating more salt⁠
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Finally, what to drink?!⁠
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Fluids of all kinds (except alcohol 🍷) are hydrating, so choose what you like best! ⁠
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Some ideas:⁠
🥛 Soy milk (protein) or oat milk (carbs)⁠
🧃 Juice⁠
☕️ Coffee⁠
🧋 Tea⁠
🥤 Sports drink⁠
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Learn to create your custom hydration plan in my 💫Plant-Based Sports Nutrition group coaching program💫. ⁠
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Link in bio to apply! ⬆️

09/07/2022

Who doesn't love a portable snack for tournaments, travelling, and everyday on-the-go busy life⁉️ 😍⁠
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If you're looking for more of where this came from, there are spots available in my 12-week small group coaching program for plant-based athletes! ✌🏽💥⁠ ⁠
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Want to know:⁠
🌯 How to get *all* the nutrients as a vegan athlete?⁠
🏋🏻‍♀️ How to get enough protein with a supplement?⁠
🤾🏿 Pre- and post-workout nutrition?⁠
🏊🏾‍♂️ What supplements to take?⁠
⏱️ Meal timing for optimal performance?⁠
💪🏼 How to prevent & heal injuries with food?⁠
🍩 How to deal with your uncontrollable cravings?⁠
And more...⁠
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Learn all of this alongside a fun group of like-minded p*eps 🌱. ⁠
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AND in an environment that focuses on what the body can DO instead of what it LOOKS like!! ⁠🎉⁠
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Are you active, plant-based, and wondering if the program can help you reach your goals? Link in my bio to book a call with me ⬆️

09/06/2022

Can I share a story? 📖 ⁠
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One of my clients loved the gym. It was her outlet. Her me-time. Her way to unwind.⁠ ⁠
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She was ✨also✨ working hard to improve her relationship with food.⁠
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Unfortunately, however, every time she went... Her trainer weighed her 💔⁠
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Although she didn't show it at the gym, "making no progress" with her weight would often send her into a spiral of self-doubt and bring up old insecurities ❤️‍🩹⁠
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"Am I doing something wrong?" She wondered, and was immediately tempted to change something in her diet.⁠
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After working together just a few weeks, she embraced the non-diet approach and asked not to be weighed anymore at the gym 🥹⁠
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The result? It started feeling like a safe place again 🧡⁠
A place where she was excited to be 🧡⁠
A place full of possibilities 🧡⁠
A place to let go, push herself, and have fun doing it 🧡⁠
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So, how do you measure *your* athletic success? 🧐🤓 Let me kn⁠ow in the comments! ⬇️

09/01/2022

Which one surprises you the most??⁠ 🧐 Let me know in the comments! ⬇️⁠
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The truth is, under-fuelling can happen for many reasons:⁠
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😓 Struggling with disordered eating⁠
🧳 Too busy or distracted to eat (hello, ADHD!)⁠
📱 Using a calorie tracker to decide how much to eat⁠
🕖️ Fad diets such as intermittent fasting...⁠
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But no matter why it's happening, there are *MAJOR* consequences for your physical and psychological health 😰⁠
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Stress fractures--fort example--are a classic symptom of under-fuelling, disordered eating, and/or eating disorders in athletes. But it isn't talked about often! 🤯⁠
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Why? Because the $254.9 billion diet industry doesn't want us to know that dieting and intentional weight loss can cause so many health problems... 🤬⁠
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And this is especially for athletes whose energy needs are so high ‼️⁠
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If you're done with this BS and ready to start fuelling to perform your best, hit the link in my bio to apply for my coaching program ⚡️⁠
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PS - Did anyone notice that I threw in 6 signs? Bonus! 🤣

08/31/2022

But where do you get your protein?!?! 🧐⁠
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Haha 🤪 in all seriousness, this is a common question asked by new vegan athletes.⁠ No shame 🤗⁠
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Even long-time vegan athletes struggle with getting enough protein if they are not paying attention 🤷🏽‍♀️⁠
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Other vegan athletes eat soooo much protein that they're not getting enough essential carbs or fat!⁠ 🙈⁠
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Protein for vegan athletes is more complex than quantity alone. Timing makes a huge difference for training adaptations and injury prevention 🤓⁠
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Making sure that you're getting enough protein at each meal--yes, even breakfast!--is crucial 💡⁠
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Thankfully, we don't need an app to tell us whether we are getting enough protein‼️ Eating intuitively is healthier and more accurate than trying to calculate your needs with a formula 🥳⁠
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Give me a ✋🏽or a 🙋🏽‍♀️ in the comments if anyone has ever asked you where you get your protein!

08/30/2022

Can you relate to any of these?! Let me know in the comments! 👇🏽⁠
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Other reasons:⁠
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🌱 You want to make sure you're getting all the nutrients on a plant-based diet--including protein!!⁠
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🌱 Your energy levels aren't what they used to be, and you wonder if it's related to your nutrition.⁠
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🌱 You are feeling confused about how to eat as a vegan athlete for optimal performance and health. Every article you read says something different!⁠
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🌱 You don't want to waste your precious time doing internet research and want valid info from a healthcare professional (me!)⁠
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🌱 ⁠I work with incredible vegan & vegetarian athletes all over the world 🌏️🌎️🌍️⁠. But, if you live in Canada 🇨🇦 and have insurance that covers Nutrition or Dietitian services, you may be able to get a chunk of my group program paid for by your health benefits! 🥳⁠
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⭐️ Link in bio to with me and learn more ☝🏽

08/29/2022

A client I worked with found a number of internet sources suggesting that carbs are unhealthy. So they decided to eat fewer carbs 😨⁠
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Eating low carb led to a more general fear of eating too much, so they started intermittent fasting too 😰⁠
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But before they knew it... They were feeling awful 😱⁠
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Less energy, needed multiple coffees a day, and athletic activities that used to be second nature became increasingly difficult 😓⁠
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We agreed to stop the fasting and work on their pre- and post-workout nutrition by incorporating more carbs! 🍌🥯🍇🍚⁠
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They embraced the process with open arms 🤗⁠
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And you know what? Because they implemented these changes so quickly, the difference was almost immediate‼️⁠
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No more mid-morning slump. Better mood. Way more energy❗️⁠
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For the first time in a long time, they were easily achieving feats that had recently become difficult and even improved on some 🤸🏾⁠
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✨ If you want to achieve your personal best as a vegan athlete in a way that's sustainable, click the link in my bio to apply for 12 weeks of coaching! ✨⁠
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✨ You'll get step-by-step education, an amazing community of like-minded athletes, accountability, support and resources✨

08/25/2022

Drop a 💔 in the comments if you've ever been disappointed with a meal plan that you received!⁠
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Can I share a secret? I once worked in a sports nutrition clinic that offered meal plans. They charged *more* for a meal plan than they did for a 1-on-1 appointment with a Registered Dietitian! ⁠🤯⁠
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And... Only 1-2% of my clients found them helpful for making long-term changes 😬⁠
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Given those dismal stats, why did the clinic keep offering meal plans? Because people asked for them!⁠ 🤷🏽‍♀️⁠
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The thing is, if you want to improve your mental health, would you have more success with a therapist or a "therapy plan" PDF with a week-long schedule of self-care activities?⁠ 🧐⁠
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Meal plans cannot get to the root of a problem, provide a supportive community, provide education, nor help you work through obstacles preventing you from achieving your goals. 👎🏽⁠
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In my experience, meal plans give short-term results and can even increase the risk of disordered eating if you try to follow them "to a T" 🫤⁠
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If you've been thinking about working with me and know you want something more comprehensive than a meal plan, see this as a sign 🛑. My 12-week small group coaching program for plant-based athletes is open for enrolment!⁠ 🧚🏽⁠
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⬆️ Link in my bio to book a call with me to get your questions answered! ⭐️