Better Health By Accountability Coaching

What do you usually have for breakfast?

Or do you skip it!?

Breakfast is often called 'the most important meal of the day', and for good reason. As the name suggests, breakfast breaks the overnight fasting period. It replenishes your supply of glucose to boost your energy levels and alertness.

Eating breakfast can also help keep blood sugar and blood pressure levels steady and improve cholesterol levels, provided you select healthy high protein options (not pastries and donuts). 🙂

On your next shopping trip, buy some zucchini, chop it up, & throw it in the freezer.

Try it! See what you think!

Do you normally add a veggie to your smoothie?

Does this sound familiar?

Some women with PCOS struggle to lose weight, even after trying what feels like every diet under the sun! It can be really frustrating and also lead to unhealthy eating patterns.

The main drivers are often insulin resistance, hormone imbalances and inflammation, which can impact weight loss and fat storage.

Managing blood sugar levels and addressing any underlying inflammation and hormone imbalance is key for weight loss success in PCOS. 🌸

Let’s get started! Try 3 days of accountability coaching FREE
🔗Link in BIO

You don’t have to avoid bread to lose fat! ✨🎊

DIET CULTURE: many people are under the assumption that rice cakes are magical!

They aren’t. They’re like…air

If you love the taste and texture (or can’t eat gluten ect), go for it!

But if you are only eating it because you think it’s a better/low calorie choice for weight loss.....I’m here to tell you to grab some bread instead.

When you buy bread, make sure you look at the ingredients. Buy bread that’s made with whole grains. Try to avoid breads that have a lot of added sugar (aim for less than 2g).

Eat ALL foods you love and watch portions! There’s no need to cut foods you enjoy out of your life to continue seeing weight-loss progress. 🥖

✨✨✨Want to experience 3 days of accountability coaching, totally free!? LINK in bio.

Or head over to betterhealthbyaccountability.com

We have a private health coaching practice where we help people who need to lose weight do so without restricting or dieting. Our clients find better health, happiness and food freedom. We do this by holding you accountable to good nutrition and exercise while slowly perfecting a personalized, sustainable wellness plan. You’ll be guided, encouraged, and continuously reminded of your ‘why’. Learn mindfulness, true balance and become unstuck.

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Daily Accountability • Healthy Mindset • No Dieting • Real Food • Real RESULTS

🔺You have two choices:

🔺To remain in the same place OR evolve.

🔺If you choose to remain unchanged, you will be presented with the same challenges, the same routine, the same storms, the same situations…

🔺until you learn from them

🔺until you love yourself enough to say “no more”

🔺until you choose change

🔷If you choose to evolve, you will connect with the strength within you

🔷you will explore what lies outside the comfort zone

🔷And you’ll become a different, strong, healthy, and confident person. It takes courage. It takes making that first step even if you’re unsure.

🔷We’d love to be apart of rang beautiful journey

⭐️ give me a 💪💪💪 if you plan to burn some calories today even if you don’t feel like it

🔗 get 3 days of accountability coaching free in BIO

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For all y’all vegans (and even if you’re not), here are some other easy ways to UP your protein intake.

Which one might you try adding this week?

If you REALLY want to get your health s**t in check this year, a quick fix is not going to actually fix anything.

Fat loss and building muscle is a slow process. This is the reason I created this business. Because — it’s so easy for you to give up. You step on the scale after a week and it didn’t go down and you immediately drive to Burger King and quit everything. Sound familiar?

There HAS to be other benchmarks to measure your progress… other than the scale.

Fueling your body correctly, exercising consistently, taking rest days, eating intuitively, and focusing on adding in [instead of restricting only to obsess later] is where it’s at.

My team and I are here to teach you how to do this. And if you already KNOW what to do, but you haven’t been motivated or are stuck in diet culture — we are here to hold you accountable EVERY step of the way.

I’ve got TWO 1:1 coaching spots opening for a Jan 25th start date.

Which brave and ready 2 of you are ready to do this thing and change.your.life!?

Comment 💥

🔖The next time you’re craving takeout, try making this instead.

It takes the same amount of time to make as you’re probably going to have to wait for delivery anyways, so you might as well try it!

ingredients:
5 oz brown rice noodles
2 tablespoons olive oil
1 lb chicken breasts pounded thinly
1 cup red peppers sliced into thin pieces
2 cup carrots sliced into thin pieces
1/2 cup chopped onion
1 tablespoon garlic minced
1 cup Bean sprouts
2 eggs

For the Sauce:
1 tablespoon peanut butter
2 tablespoons honey
2 tablespoons lime juice
1.5 tablespoons rice wine vinegar
2 tablespoons fish sauce
¼ cup coconut aminos or low sodium soy sauce

For Garnish:
1/4 cup green onions sliced thinly
⅓ cup peanuts crushed or chopped
red pepper flakes (optional)
lime wedges (optional)
cilantro (optional)

instructions:
Cut chicken in 1 inch square pieces. In a large sauté pan, heat olive oil over medium-high heat.

Add in cubed chicken to the pan and cook over medium high heat for 12-15 minutes until completely browned and cooked!

While chicken is cooking, bring a pot of water to a boil + cook rice noodles according to the directions on the package

While noodles/chicken are cooking, whisk together the sauce ingredients + set off to the side.

Chop vegetables.

Once chicken has cooked, remove chicken from the pan + set aside in a large bowl. Try to leave the oil in the pan.

Add in peppers, carrots, garlic and onion to the oil and sauté uncovered for 10 minutes.

After 10 minutes, stir in bean sprouts and cook for an additional 2 minutes.

Push vegetables to one side of the pan + crack eggs into the pan.

Scramble eggs until cooked, approximately 2 minutes.
Stir veggie / egg mixture together. Remove from the pan and set aside with the chicken.

Add the sauce mixture to the empty pan (you do not need to clean the pan!) and bring to a boil for 1 minute, stirring constantly. The sauce should bubble and slightly thicken.

Add cooked veggies, cooked chicken and cooked noodles into the pan with the sauce and toss to combine.

Garnish with peanuts. Optional garnish: lime, cilantro, green onions.

SOOOO GOOD!

Carbs are great! We need them for fuel. But too many of them can make us feel sluggish. We help you create balanced meals so that you feel full longer with lots of energy!

Commit to 30min. Tell us in the comments what you’ll do. ⬇️

Share with a friend and hold each other accountable today.

🥑Avocado 🥚Egg 🍞Toast

Ingredients:

2 eggs (or 1 egg and some liquid egg whites- which is what I had on this day)

Handful of spinach chopped

Half Avocado

2 slices of bread (mine was gluten free)

Everything But the Bagel Seasoning (can you even eat Avocado toast without EBTB!?)

Instructions :

Scramble the eggs to your liking and then add in the chopped spinach towards the end and let it wilt

Toast your bread

Scoop out half the avocado and mash it up

Spread the avocado on the toasted bread and sprinkle with EBTB seasoning

Top with the scrambled eggs

(Optional- serve on paper plates 😜)

There are so many ways to elevate this to your preferences. If you like spicy, add some spice! Want more veggies, add some! Etc etc!

Let us know your favorite way to eat Avocado toast. It’s a staple around here!

My family goes to chilis about once a month. It’s one of those places that’s just super easy, the kids all have their designated meals they like to order, they can be loud, and there’s not usually a wait.

The spicy shrimp tacos usually come with both rice and beans.

The tacos just by themselves are a little under 1000 calories.

Then you add in the rice and beans and you easily have another 300 calories.

And, newsflash, If your family orders chips and salsa (or if you get a drink), those calories haven’t been added in either.

You can see how you can totally blow your day, even if you’ve exercised.

Here are some changes I made:

⭐️I subbed the rice for broccoli. Broccoli is only 40 cals :)

⭐️I pushed the chips as far away from me as I could…I made sure I wasn’t starving when I got there, and I literally only had one chip with salsa

⭐️ I ate one taco with the tortilla on it, and the other two, I just ate the insides. I almost didn’t eat any of the tortillas, but that would break the moderation approach that we teach. These tortillas aren’t nearly as health conscious as the ones I have at home, so I definitely didn’t need 3.

This brought my TOTAL meal down to about 700 cals-ish, which very easily could have been 1500+

There are tons of different variations when eating out. Make sure you always have some lean protein and veggies. Then, splurge a little. Life is short. It’s what you do most of the time that matters.

-Coach Ashley

🌶

⚠️There’s a reason why the number 1 New Year’s resolution is to lose weight.

⚠️Becauseeee MOST people have not established the foundations of health FIRST and therefore jump from diet to diet, hoping one sticks for the long haul.

⚠️Fad diets are so popular because they are very restricting and low calorie that people lose weight fairly quickly and WALLA - immediate gratification!

⚠️But once you fall off the diet, the weight comes back…just as quickly.

⚠️What we’re missing when we do these types of diets is creating new habits that will set us up for success for the long-haul.

✅The kind of habits that promote internal health, not just losing weight on the scale.

➡️Let’s start this new year differently. Not with another fad diet, but with focusing on the foundations of health FIRST. The rest will fall into place.

🎶Ready to see if your needs and wants align with what we offer in our 1:1 accountability coaching? Head to our bio, mmmmk?

So today you feel blah and bloated and have a Christmas sugar, French onion dip, and/or alcohol hangover?

You’re going to be OKAY!!

You may have indulged a bit more than you wanted to.

Feeling fat and actually being fat are two different things…

Just like fat gain and scale gain are two totally different measurements

Here’s what we are going to do (because you can only control today, you can’t control yesterday — it’s done…)

Drink lots of water
Eat high protein meals
Go for a walk
Get a short workout in

What you’re not going to do is restrict yourself, fast, or punish yourself with 2hrs of cardio to try and burn off all the cals you ate

I bet you’ll wake up feeling a lot better tomorrow 😉

Mmmmmk? Pass this along to a friend or family member who needs to hear it.

💥PS: tell us below if you are a yay or a nay for eggnog… 🥛

I hope you all have a very Merry Christmas 🎄🥰✨

Thankful for all of you.

Love,
The Carlotta’s

“I know I can’t keep going on the same way I’ve been these last two years.”

Boom 💥

✨Finding joy in food and no longer fearing food groups was the true success here. No gimmicks. Just eating real foods, in moderation and moving your body. I've already recommended her to a friend who's started their own journey. If you're ready for a change in life and stopping the diet culture I stand behind Better Health By Accountability.✨

🎄I just came across this pic in my phone and I have no idea why it was taken or who took it? But oh how I would trade to be in a tank top and skirt right now with a light sunburn.

🎄This is your reminder that you can and maintain your weight.

🎄Moderation is the avoidance of excess or extremes. I think MANY of us live in that all or nothing mentality.

‼️You HAVE to break that thinking to be able to maintain a healthy lifestyle.

Trust me.

☕️ Go grab our free guide on our website — start losing weight without dieting, now. LINK IN BIO