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Julie Mackey Nutrition and Wellness, PO Box 37024, Nanaimo, BC (2025)

02/11/2024

Super Bowl weekend!!! Hope everyone enjoys and has a great time!

For those looking for some recipe ideas that help you stick with your goals but still feel like you are part of the party and able to indulge... I have you covered!

Of course its ok to eat your favourites and not beat yourself up... one day will not wreck all of your progress, but here are some simple ideas to consider for full flavour and less guilt.

The recipe book will be linked in the first comment... check it out and ENJOY!!! Not only good for Super Bowl weekend but anytime you have a get together with all those trigger foods... you CAN make healthier choices without sacrificing fun & flavour🙂😎

12/03/2023

Its the time of the year for sugary sweets, treats and over indulgence! Lets not forget busy to do lists and lack of sleep to keep everything on track.

These teas are my absolute favourites!!! I can't lie.. I bought them by the case last year as I knew I would not get tired of them.

The candy cane tea honestly tastes just like a liquid piece of the candy without the sugar... its caffeine free also so is perfect for the middle of the night when you need something to pick you up and add to you hydration.

The sugar cookie tea is sweet, comforting and all the things you may be looking for in a snack... just happens to be calorie free, full of hydration yet still completly satisfying... also caffeine free for those awake at night

Pick these up at your local grocery store or online to help you thought this hectic yet wonderful time of year🎄

09/17/2023

I have to admit I am years late on jumping on the air fryer train but... better late than never right?
Finally got one a few weeks back and have been playing around and discovering what it can do. Lets just say the first rotisserie chicken caused a bit of swearing as I didn't tie the bird up properly and the poor thing flopped around as it turned but I now know how to do it better!
Have been using the bbq almost daily over the summer but am excited to experiment with air fryer options once the rains begin. I am notorious for not being able to follow a recipe as I am always tweaking and trying but I have put together some of ones I am looking forward to attempting soon (who knew you could hard boil eggs 🥚in an air fryer and what's wrong with a pot but up for the challenge)!
The link to all the recipes will be in the comments if anyone is looking for some new inspiration😊

07/31/2023

I am on the road for work this week... wanted to share the prep I did over the weekend to help me stay on track...

Yes its summer and yes there are many options to eat out... I will enjoy these to an extent but wanted to make sure I had breakfast and snacks covered so I could be somewhat in control of what I eat...

I am sure I will enjoy dinner out (company account so why not hey...) so I chose to prep for breakfast and snacks to make sure I get my protein and lessen the changes to my usual routine.

Fresh veggies from the garden, grilled tofu, fruit, almonds, plain Greek yogurt, cheese, eggs cups, low carb veggie pizza muffins, and a protein drink... should be very helpful I hope!

What are your go to snacks and meals to pack to work? Lets share some ideas!

07/07/2023

Just incase you need a fresh idea for a salad this summer... this one is a winner! Takes advantage of the fresh flavours of the season and is definitely one to try!

If you haven't yet tried halloumi cheese you must... grills well and is salty and chewy and all the things we love about cheese! You can find it in the fresh/specialty cheese section of most grocery stores these days.
Recipe in the comments🍉🥗

06/18/2023

This one is a winner! The recipe is excellent the way it is but is sooooo versatile. My immediate thought was how to make this savory...
The options are endless... the real point is how you can make your own wraps with eggs... excellent way to increase protein and decrease carbs...
Perhaps stuff with ham & cheese, feta, spinach & tomato or even smoked salmon & cream cheese...
This truly is a recipe you can customize! I have been buying so many fresh strawberries 🍓lately that I will be making this for sunday brunch with 🍓, cream cheese and maybe some maple syrup...
hope you enjoy... recipe in the comments!

04/04/2023

OK... Easter is just a hop skip and a jump away... in need of an extra special treat to serve that hits every taste bud but might be just a little bit "healthier"? These are on my list for sure...

Everything in moderation right... special occasions call for special treats and sometimes the joy of watching someone love what you made makes it all worth it!

I hope you will try and would love to hear how you like! The recipe is in the comments! 🐰🐣🪺

04/02/2023

Spring is here and it feels like a time for renewal and refreshment!🌿 Time to dust off those health and wellness goals that maybe got covered up by a big blanket or comfy sweater this winter and meet the morning sunshine with a new commitment to getting healthier...

Rome wasn't built in a day and our weight loss and health goals won't be achieved (in a sustainable way) in a flash either... real change takes time and habit building, but it CAN be done!

Ever feel like because you work an irregular schedule and don't fall into the normal mon-fri 9-5pm that you are beyond hope and might as well not even try???

Well I am here to tell you that I have been there, and that is exactly why I created the "Night Owl Nutrition and Wellness System"... because I want you to feel supported and understood in your journey to better your health. I understand the options for 'healthy eating' are slim when raiding the vending machine or hitting the convenience store at 3am!

If your interest is even slightly peaked by the opportunity to work through a 12week, fully online nutrition and wellness program geared specifically for you night owls... lets chat!!!

Summer is just around the corner and we all want to feel more fit, toned and confident when at the beach or during summer events... you can't out train your diet... why not start with what's on your plate and allow me to guide you to build sustainable habits that let you shed those pounds and regain your feeling of happiness and confidence?

I have time this month for 'absolutely no commitment' zoom calls... lets chat and see if my 12 week signature "Night Owl Nutrition & Wellness System" online program is right for you... if not I also offer custom programs, or I am happy to just answer a question or two.
Lets make this spring and summer the time you focus on you and reap the benefits by being able to be more present for all those you love.

Just a message or comment away from learning more... special "early bird" 🐣pricing also now in effect... let's do this!

03/23/2023

Nothing says spring 🌿like local lamb chops marinated with fresh herbs from the garden!!!

Keeping it simple is most times the best... let the true flavours shine and limit the 'added' ingredients. This is the perfect time of year to start thinking about gardening, visiting the local farmers market and eating whole, non-processed foods.

Enjoy the opportunity to taste fresh ingredients... I know we will when these come off the bbq paired with roasted veggies 🥦, a big salad 🥗and some fresh potatoes 🥔.

When you eat this way it makes counting every calorie a little less important😉

01/20/2023

Those who know or follow me know I am happiest in the kitchen! This is meal prep my way... we bbq'd teriyaki pork tenderloin last evening and had a big piece left over... love when this happens and I usually plan for it!

I had a fridge full of veggies that took no time to chop up and a couple of cartons of Pho broth in the pantry (love all the new broth flavours available)... quick leftover dinner tonight and the pot was so big we have lunch for tomorrow also!

If you struggle to think about meal options or get overwhelmed by the thought of meal prep... take a minute and think about what you already have at home.

If you are grilling or baking/air-frying/sautéing a protein for one dinner, make double and then you have a great place to start for lunches or leftover dinner the next night.

Small steps and a focus on even one meal or snack to prep ahead for the week or a few days can cut the daily workload considerably. If you find something that you like go ahead and put it on repeat... no need to reinvent the wheel every meal if keeping it simple works better for you.

I am always happy to give some guidance or tips on easy ways to cut your time in the kitchen while adding to the nutritional value of your meals... my inbox is just a click away🙂
Now off to enjoy fresh Pho... the smell is driving me crazy🍜

01/09/2023

Join me starting tomorrow... live in my Facebook Group for a FREE 7 Day reset/challenge to get us all back on track after the holidays...

Nothing complicated here... this will be back to the basics to start building momentum and healthy habits to make crushing those 2023 goals possible.

Would love to have you join me... the link to join the group will be in the comments (yes you can join if you aren't a night owl or shift worker... this is for everyone).

01/08/2023

Happy New Year to Everyone!!!

Hard to believe we are at the end of the first week of 2023... how did it go for you?

Did you know that building new habits can start in as little as 7 days... if there are things you want to make happen this year then all you have to do is START!

Set some simple, realistic goals that you can check off your list each day to start seeing a better pattern happening and then build on that momentum.

Things like adding a glass or 2 of water everyday, increasing your step count, getting out to walk everyday, taking the stairs at work or packing your snacks for an entire week are great places to begin...

Always just a message away if you feel like some support, guidance and a custom plan would help you meet your goals.

12/17/2022

Does what you are going to eat give you anxiety, or did what you are make you feel guilty? Raise your ✋ if you relate like I do

12/07/2022

I’m looking for 5 more night owls who want to lose weight and improve their health without giving up the foods they love.

I’m looking for shift workers, new parents, late night eaters and others who are awake all night that are finally ready to bring themselves up to the top of their priority list. They have come to this point knowing that taking care of themselves will allow them to better take care of those who depend on them.

In addition, action-takers will be rewarded for moving fast!

The first 3 people will get access to special incentives that I’m not going to share publicly in this post.

These incentives will make it a no-brainer to start putting a proven plan in place before the new year.

I will help them develop a plan that works WITH their current lifestyle while working towards their goals.

This will be achieved without giving up foods they love, spending hours in the gym, or getting overwhelmed with doing everything at once or needing to adopt a brand new, unfamiliar diet.

Our focus will be to build a plan that works FOR you, not make things more difficult.
I’ll give you everything you need to make that happen, and nothing you don't.
No cutting out food groups, no ordering pre-made meals, and no counting points.

We will overcome the three biggest obstacles that stop people with non-traditional schedules from reaching their goals:

1. Lack of support/strategy for eating at different hours of the night to feel energized rather than in a blood sugar rollercoaster
2. Lack of strategy/understanding around the right nutrition and basic meal prep strategies
3. Bad habits that make gaining weight easy but losing it seem impossible

In my experience, these obstacles are not difficult to solve.

In my experience just ONE of these is going to stand out as the BIG opportunity for you specifically… so we'll be able to spend more time on that one.

Now, if I were you, I'd likely have a bunch more questions and a little hesitation…
So if you've read everything above and you’re intrigued to explore this further, drop me a private message and we can chat and see if this could be a good fit for you.

Once we’ve discussed things further there will be a couple of possible outcomes:
1. We both decide it would be a good fit and we get you moving in the right direction and start creating a game-plan for success
2. We decide it’s not a good fit and that’s 100% ok… can’t hurt to talk about it right

If you're interested? Respond to this post with the word “INFO”

11/11/2022

It's that time of year... the days are getting shorter and the weather is getting cold! ❄️

It can be easy to push aside your daily walk or skip your exercise routine for the couch and a blanket 🛌...

Don't do it!!! Getting daily movement can be a great stress reliever and help to balance our mood.

Simple exercise can go a long way to meeting your health goals and can be done anywhere... yes even at 3am in the hallway or break room!

Here are some simple ways to get moving without feeling like you are tied to a strict workout plan... who else can use a little kick to get moving right now?

Share your favourite ways to beat stress and get your heart pumping in the comments! 🏃‍♀️

11/03/2022

I've just reached 200 followers! Thank you for continuing support. I could never have made it without each one of you. 🙏🤗🎉

10/30/2022

OK… I had a light bulb 💡moment today and I wanted to share!
Who here agrees that the thought of a meal plan sounds great, but then you get one and it completely overwhelms you… ingredients you don’t have, recipes you aren’t used to and why does it seem like soooo much food? 🤔
I had this experience myself this week actually, which may seem odd seeing as though I am a nutrition coach who actually makes meal plans for clients… what? Let me explain...
You see… My partner is on a weight loss journey after suffering some injuries at work and so of course I offered to do a nutritional analysis and create a custom meal plan that would definitely get him sustainable results.
That’s awesome until I realized I do all of our cooking and so now it is me that has to follow and produce the meal plan lol…
Yes, I have followed one for myself for a few years, and also recently took on a client where I meal-prepped a meal plan for him, but this time I definitely learned a few key things!
Here come the light bulb moments I had…
🍇1st: it will seem overwhelming at first and that is normal
🍅2nd: if you work with a good coach (me) then you have someone to ask all the questions to… and yes there will be lots!
🥕3rd: there is always some flexibility… if a recipe calls for 2 poached eggs but you like scrambled then make the change, recipe call for chicken breasts but you have thighs then use the thighs, grilled meat and veggies on the plan but it's pouring rain outside then bake in the oven, breakfast call for fruit and cottage cheese and you hate cottage cheese but like greek yoghourt then make the swap… I could go on!
🍕4th: rely on your coach to help you make ingredient swaps, navigate the plan, calm down and enjoy!
I mention all of this because I went through all of this today after making a fabulous meal plan for my partner that will definitely get him results but then realized that we already grocery shopped for the week, and seeing as though food prices are ridiculously high I needed to modify to meet what we had. Yes I picked up a few extra things but I was able to figure out how to use with what we had to satisfy the plan
You see… unless you are a competitive athlete or have very precise nutritional needs, a meal plan can be a great blueprint… yes that's correct… a plan that will give you an idea of meals to make that meet your calorie needs for the day or week, but that simple changes can be made to.
The last thing I want is for someone who wants to make a change to their diet and improve their nutrition is to be scared… if you love a certain breakfast or need to keep that glass of wine 🍷in your routine after work then that can be accommodated. The bonus of having a custom plan made for you is that we work together to find something you can actually stick to.
I have many plans available already… Mediterranean, keto, low carb, high protein, vegetarian and vegan to name a few, but am always excited to make custom plans. These go in combination with personalized coaching to make your success completely possible!
If this is something that you would be interested in discussing then leave me a quick comment and I will reach out… amazing does not need to be complicated!👍

10/14/2022

WIN!!!

So excited to celebrate an amazing member of this group... This is what it is all about!!!

I love receiving messages like this one and being able to celebrate major accomplishments with members of my online nutrition program "The Night Owl Nutrition and Wellness System" and Facebook group.

It reminds me that when clients are willing to put in the work, have an open mind to being coached and stay consistent... the results will come!

I want YOU to be next... if you have weight to lose and feel like you need someone in your corner to get you going, then I am here for you!

We will work on building sustainable eating and movement habits that fit your life and allow you to see results without feeling deprived. I work with you one-on-one online so matter where you live or what your schedule is... the program will be easy to follow.

Can't wait to celebrate YOU!!! Leave me "info" in the comments and I will reach out to answer your questions.

Julie Mackey Nutrition and Wellness