Innerglow Nutrition

09/12/2022

07/12/2022

Tips to balance blood sugar:

1️⃣ Eat a high quality protein source with every meal.

2️⃣ Eat every 3-4 hours.

3️⃣ Eat slow digesting carb sources high in fiber and try not eat carbs alone without protein.

4️⃣ Eat a small amount (1-2 thumbs) of healthy fats with each meal like nuts, seeds, avocado, whole eggs (yolk for fat), olive oil, nut butters, coconut oil, butter.

5️⃣ Exercise! You use carbohydrates (which breaks down into sugar) for energy during exercise. Work your muscles and put those sugars to use.

6️⃣ Weight training will help make you more insulin sensitive which means you’ll process and utilize carbohydrates better so it doesn’t hang around in your blood stream.

7️⃣ Eat before and after workouts.

8️⃣ Keep stress levels in check.

It’s not a coincidence that all of these tips are also the same things that will help you lose weight, keep it off, feel better, and improve overall health.

If you’d like more detailed info in the tips above, shoot me a message and I’d be happy to get more specific 😊
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02/12/2022

Let’s talk about fat loss!

Most of my clients come to me wanting to lose weight. They’ve tried every diet out there and and have lost and gained 10-30 pounds over and over.

They are tired of feeling like a failure and just want to feel good in their bodies. I wish this were not as common as it is, but unfortunately lack of education early on and social influences leads to the dreaded yo-yo dieting for years, hoping the “next diet” will be the one to solve all your body image problems.

The truth is, each time makes it worse and puts your body in a less optimal place to actually lose fat and keep it off.

The good news: it’s still possible to achieve the body and confidence you desire!

The bad news: you have to be willing to do the work…for a long time, and make changes to your habits and patterns.

It won’t happen over night, and could take longer than you expect or want, but I PROMISE you, it is worth it.

If you want it, I can help you get it, but only you can take the first step to commit to your goals.

28/11/2022

•You’re not stressing over everything you eat
• You’re enjoying your meals and feeling satisfied
• You’re not craving sweets anymore
• You’re feeling steady energy levels and getting stronger in your workouts
• You’re feeling more confident in your ability to control food choices

These are just a few of the things my clients report after working with me for only a few months.

✨Mindset shift around how to approach food.

✨More confidence in knowing what to eat and when.

✨Feeling less urges to binge or over restrict
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16/11/2022

Everything in CONTEXT.

Too often in the health and fitness industry we take one single factor as an isolated thing and either blame it as ‘the problem’ or we praise it as ‘the solution’.

This can be defeating and sometimes dangerous.

I would never recommend you look at what someone else is doing and immediately apply it to yourself. I made this mistake a lot when I first started competing and I paid the price.

You don’t know what that person has been doing up until that point and they are NOT YOU.

Same with nutrition. It’s easy to blame one single factor. Carbs are bad, sugar is evil, fats make you fat….

OR on the other end of the spectrum: take this supplement, cut out this food, do this exercise to solve all your problems and look like a fitness model.

Well, actually no. We have to look at the whole picture. Calories matter. Activity level matters. Dieting history matters. Stress levels matter. Medications matter.

Everything needs to be taken into account to get the best results FOR YOU. Everyone is different.

Do your research. Hire a coach. Even if it’s just for a month to get you started on the right path and sort through the bu****it that we are constantly bombarded with.

You will save a lot of time, money, and probably frustration in the long run.

26/10/2022

Have you ever wondered why your metabolism slows as you age?

Most of it is due to muscle mass that is naturally lost if you don’t do anything to keep it or build more of it and inactivity in general.

If you continue to eat the same amount as your metabolism slows over time, you will gain weight.

The good news: there’s a pretty simple fix.

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3 ways to increase your metabolism:

1: EAT lots of nutrient dense, whole foods, especially protein and fiber. (Sound familiar? 😉)

2: EXERCISE- any exercise is good exercise and will keep your metabolism going strong. Find something you enjoy and can be consistent with,
but also see point 3 👇🏼

3: BUILD more muscle- strength training is your best friend! Not only for a faster metabolism, but also for bone density. As you age, both of these are extremely important to keep you strong and prevent injuries.
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17/10/2022

✨What if you could finally be at peace with food?
✨Imagine the confidence you’ll have when you finally feel in control...
✨Have you tried to lose weight many times on your own only to regain the weight?

TRY SOMETHING DIFFERENT! 👉🏼Let me help guide you to achieve peace with food and peace with your body.

✨Give yourself the ultimate gift that will never stop giving!👇🏼

✨I don’t just tell you what to eat. I teach you about mindset, balance, nutritious food, and how to APPLY it to your life in ways that work for you and your lifestyle.

There is no one-size-fits all approach.
Individualization is key.

03/10/2022

Don’t be afraid to take messy action.

This is something that has definitely held me back in different areas of my life, being the perfectionist that I am.

Waiting until things are perfect before taking action.

Usually things will never be perfect, so putting it off will only delay the process and your progress.

We learn from mistakes and just the act of doing something, no matter how small or imperfect, will often lead to other small actions that all add up and get better as we go.

We can think and talk all we want about doing something, having the perfect plan, tools, ideas, etc., but until we actually DO something to start working towards that and bringing it to fruition, nothing will change.

Go ahead, take messy action and just get started.

DM for coaching
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29/09/2022

Posted • 😞 When you eat less and lose fat, your body slows metabolism, making it harder and harder for you to keep losing.⁣⁠
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⤵️ And if you’ve dieted a lot? Your metabolism may be even slower.⁣⁠
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🤓 Why? Because of something called metabolic adaptation.⁣⁠
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🔍 One type of metabolic adaptation is known as the body’s “starvation response.” (This is different from “starvation mode”, which isn’t really a thing.)⁣⁠
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So when you eat less, your body instinctively starts preparing for famine in several ways:⁣⁠
• Your basal metabolic rate (BMR) declines⁣⁠
• Exercise becomes more difficult because you have less available energy⁣⁠
• You also expend less energy through exercise⁣⁠
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👉🏽Because of this adaptive response, someone who has dieted down may need 5 to 15 percent fewer calories per day to maintain the same weight and physical activity level as someone who has always been that weight.*⁣⁠
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👉🏽👉🏽And if someone’s lost an extreme amount of weight? The percent drop in calorie needs becomes more extreme, too.**⁣⁠
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🤯 Yeah. It’s frustrating.⁣⁠
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Thankfully, there’s a solution: Reverse dieting.
Dieting history plays a huge role in how your body will respond to losing weight. This is a big reason why hiring a coach can be so beneficial instead of following the next fad diet you see that promises great results for EVERYONE (red flag).

A coach can help determine the right path for YOU based on all your specific needs, current situation, and dieting history.

If you’re interested in learning more about reverse dieting or how nutrition coaching can help you, shoot me a message. I’m here to help.

23/09/2022

There’s a reason we eat food.

It literally is giving our bodies what it needs to survive.

When most people think of “getting healthy” or “losing weight” they immediately think of all the things they have to give up or “can’t” have; the immediate negatives instead of the future results and consequences.

My pizza, my chips, my cookies, my couch...first of all, there CAN be a place for all of these things in a healthy balanced lifestyle (and lose weight)

Making a shift in how you think about things will be the first step.

THINK ABOUT THIS: if you’re not giving your body the nutrients it needs through food, it will take them from somewhere, and that means pulling them from your own body tissues. Your bones, muscles, and organs. No bueno.

Nutritionally void food strips nutrients from your body to perform necessary functions.

Do this for enough years and no wonder things start going wrong. Disease, illness, weakness...the body literally starts breaking down.

Easy fix! Eat more nutrient dense foods. Even if you’re still eating less healthy foods, at least you’ll be giving your body some of what it needs. And you’ll probably feel a hell of a lot better too.

Think of eating well as a preventative measure.

FEED AND FEUL YOUR BODY
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05/09/2022

Yo-yo dieting is a viscous cycle!!

Not only does it damage your metabolism and make it physiologically harder to lose weight each cycle of loss and regain, but it also takes a massive toll on your mental state!

You feel more and more out of control, less motivated, lower self-esteem, upset, embarrassed, the list goes on.

And the worst part is you ALWAYS TAKE IT OUT ON YOURSELF, only to cause more negative self talk, more disbelief, and more harmful actions.

If this sounds familiar, please reach out!
You are not alone, and there IS a way out!
(Hint: it’s not going on another diet)

If you’re ready to put a stop to the vicious cycle, now is the time. Comment or DM me, I want to help you!
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