Empower Nutrition

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Empower Nutrition

Come with me on a journey to sustainable self-improvement, let’s cancel perfection, and embrace progress. Losing weight doesn’t have to be a chore.

You can Learn to Lose weight & Live your life while you do it!

13/08/2025

Just love this example of the behind the scenes of Amy’s journey

Book with me today! I could be FREE!

https://visit.berrystreet.co/providers/laura-hamilton

29/07/2025

The diet that help you drop 10 pounds in your 20s?

It’s probably leaving you tired, hungry, and frustrated in your 40s.

Here’s the truth:
Your hormones have shifted.
Your metabolism has slowed.
Your recovery needs have changed.

And that 1200 calorie, no-carb, fasted-cardio plan? It’s likely doing more harm than good now.

It’s not about trying harder.
It’s about trying smarter.

In my latest article, I break down:
- Why your go-to diet isn’t cutting it anymore
- What actually works for weight loss after 40
- How to fuel your body for energy, hormone, and sustainable fat loss (no detoxes required)

Tap the link in my bio to read the full breakdown.

08/07/2025

Another great opportunity! Had the chance to present to an amazing group of people at Thank you for a great time!

04/06/2025

FREE - LIVE - In Person - to answer all the questions about Nutrition and how to OPTIMIZE WHAT YOU EAT TO REACH YOUR GOALS!!

Thank you for hosting 😊

Just scan the QR code to register ( so we ensure there is enough space)

Have questions now?

Drop them below ⬇️

25/03/2025

4 Reasons You Should Exercise Today

If you only had 10 minutes to move your body today, what would you do?

Go do it and report back!

Just a reminder that even 10 minutes of exercise is worth it!

16/03/2025

Here are 3 easy ways to make meal planning work for YOU:

✅ Pick a Meal Prep Day – Choose a time when you feel most motivated to cook! Planning is 🔑

✅ Batch Cook with the PPC Method – Prep your Protein, Produce, and Carbs ahead of time for quick BALANCED meals.

✅ Organize Your Storage – Use labeled containers for easy grab-and-go meals!
Small changes lead to BIG results over time.

Save this post for later & start meal prepping smarter!

❓❓What’s your biggest challenge with meal planning? Drop it in the comments!

10/03/2025

30g Protein - Lazy Lunch Meal Prep - PPC WAY

(PPC = Protein Produce Carb)

I have never been a fan of cooking (thank god for my husband), so when I “cook” its typically easy fast and somewhat convenient.

This week I am making Red Beans & Rice with Chicken and airfried Vegegtables

Time- 12min

Makes - 4 servings (4 lunches for me for the week)

Protein Produce Carb approved ✅

Would you make this?

Let me know below if you would and if you would like more details.

Lots of different ways to make this even healthier 😉

Directions:

Pan “fry” 2 bags of ready rice of your choice. With 2 cans of Chicken (I use the large cand from Costco)

Heat up until the bottom gets a little crispy. I use avocado cooking spray in the pan.

While that is cooking take about 8-10cups of your favorite frozen or fresh veggie blend and add to airfryer.

I added some Butter spray, garlic and salt and airfried at 400 for 12min -(could go to 15)

Then I divided up into meal prep containers (no i didnt weigh them out)

And boom done!

I didnt weigh them because I know that over 4 days I will consume it all and I will just estimate taht each bowl is equal and use 1/2 of the rice and 1/2 of the can of chicken in MFP for tracking and for the Veggies I will say 2cups.

Easy, not perfect and yummy!!

30g of protein!

05/02/2025

❤️ TOP 5 FOODS YOUR HEART WILL LOVE!

February is National Heart Month—a time to focus on the #1 muscle that keeps you alive.

Heart disease is the leading cause of death, but simple nutrition and lifestyle changes can make a big impact on your heart health!

Let’s show our hearts some love this month (and year-round frankly) with smarter food choices and daily movement.

Here are 5 powerhouse foods to support a healthy heart:

🥩 Salmon – Rich in omega-3s to lower inflammation & support cholesterol.
🥜 Nuts – Packed with healthy fats & fiber to improve heart health.
🥬 Leafy Greens – Loaded with nitrates to lower blood pressure.
🍓 Berries – Full of antioxidants that protect against heart disease.
🌾 Whole Grains – High in fiber to keep cholesterol in check.

✅ Challenge: Add at least one of these to your meals this week and share how you did!

Be sure to SAVE for later!

29/01/2025

Sustainable > Quick fixes and fad diets!

Sustainable habits = The steady charge that keeps you going for the long haul.

Here’s how to build habits that last:

1️⃣ Start Small
Big changes are overwhelming. Begin with one habit—like drinking an extra glass of water or adding veggies to dinner.

2️⃣ Make It Fit YOUR Life
Hate morning workouts? Don’t force them. Find a time and type of movement you enjoy.

3️⃣ Focus on Consistency, Not Perfection
Missing one workout or having a cookie doesn’t ruin progress. It’s what you do most of the time that matters.

4️⃣ Celebrate Progress, Not Just Goals
Every step forward is a win. Recognize those small victories—they fuel your motivation!

5️⃣ Think “Forever,” Not “For Now”
If you can’t see yourself doing it long-term, it’s probably not the right habit. Choose changes that feel realistic and sustainable.

🌟 Remember, it’s not about being perfect—it’s about making progress you can stick with.

What’s one sustainable habit you’ve nailed or want to work on? Love to read it below! ⬇️

21/01/2025

Unlock your body’s potential with protein!

1. Protein Quality Unveiled: Think of protein quality like a VIP guest list for your body - not all proteins are created equal! Opt for complete proteins found in animal sources like meat, fish, and eggs, or pair plant-based sources to create a winning combo.

2. Benefits Galore: Embrace the protein perks!
It’s not just about muscle repair; protein boosts metabolism, supports immune function, and keeps you feeling full longer. A true superhero in the nutrition world.

3. How Much is Enough?: Picture protein as the star player in your daily diet. Aim for about 0.8 grams per kilogram of body weight, adjusting based on your activity level and health goals. It’s your personalized protein playbook.

4. Debunking Protein Myths: Let’s bust some myths! A well-balanced high-protein diet won’t harm you. No need for fear - just focus on variety and moderation. Protein is your ally, not your foe.

5. Animal sources: Meet the protein ambassadors from the animal kingdom - lean meats, fish, dairy, and eggs. They bring not only protein but also essential nutrients to the table. A feast for your body!

6. Plant Sources -Powered Goodness: Join the plant party! Legumes, nuts, seeds, and tofu are your plant-based protein allies. Mix and match to create a symphony of flavors while meeting your protein needs.

Ready to dive deeper?
Download my free protein
guide for a backstage pass to optimum nutrition!

13/01/2025

🥗 The Secret to Balanced Meals Made Simple: PPC Method
Healthy eating doesn’t have to be complicated or require a million ingredients. That’s why I love my PPC Method:
Protein + Produce + Carb.

Every meal, every snack. It’s that simple.

Here’s how it works:
✅ Protein: Keeps you full and helps build muscle (think chicken, tofu, eggs, or Greek yogurt).

✅ Produce: Adds fiber, vitamins, and color (like spinach, berries, or roasted veggies).

✅ Carb: Fuels your energy without going overboard (rice, quinoa, or even a small slice of bread).

🎯 Think of it as a cheat code for balanced eating. It works whether you’re cooking a gourmet meal or throwing together a quick snack from your fridge.
Here’s an example:

🍳 Breakfast: Scrambled eggs (Protein) + sautéed spinach (Produce) + whole-grain toast (Carb).
🥗 Lunch: Grilled chicken (Protein) + mixed greens with cherry tomatoes (Produce) + quinoa (Carb).
🍴 Dinner: Baked salmon (Protein) + roasted broccoli (Produce) + a small sweet potato (Carb).
👉 No strict rules. Just a flexible framework to help you stay on track without stress.

Want to learn more about PPC? DM me to chat about how you can make this method work for YOU!

14/06/2024

Which UP will you choose ?

Comment below ⤵️

Address

3744 Chattahoochee Summit Drive SE
NY

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Tuesday	09:00 - 17:00
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+13153828990

Website

https://empowernutrition.info/

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