Easy ways to increase your Veggies!

Did you know that the CDC found that only 9% of the US population eats the recommended amount of vegetables each day? 

We understand that it can be difficult, so I want to share 5 easy tips to help you increase your vegetable intake! 

Tip #1: Clean and cut your veggies ahead of time!

Chopping your veggies ahead of time will make it easier to choose whole foods first! Be sure to portion them out and place them front and center of the fridge. 

Tip #2 Try roasting or air frying your veggies

Most of us don’t like mushy food! Instead of steaming, try roasting your veggies, like broccoli, in the oven at 400 degrees for about 20 minutes! 

Tip #3 Sneaking Vegetables into a Dish

Find creative ways to add vegetables into a dish with great flavor so it feels incorporated into what you are eating rather than needing to get through the veggies alone on the side of your plate. Here are a few great recipes to sneak extra veggies in:

Meatloaf Muffins

Egg Muffin

Zucchini Lasagna 


Tip #4 Add frozen riced cauliflower to your smoothie

You may be thinking… what in the world, but I swear by this one! Adding 1 cup of frozen riced cauliflower gives your smoothie a milkshake like consistency and adds additional vitamins and minerals!

Strawberry Shortcake Smoothie

Chocolate Peanut Butter Smoothie

Tip 5: Add veggies to your breakfast

Think egg muffins, smoothies, omelets, or breakfast sandwiches!

Eating vegetables is crucial for our health and wellness. Try out these 5 easy tips and if you are looking for more guidance, support, and accountability- Apply for nutrition coaching or join one of our upcoming nutrition challenges!

Contact us today & Let us help you become the healthiest version of yourself!

click HERE to visit our nutrition coaching page!


Does the 80/20 rule actually get you results?

Imagine an eating plan where you can enjoy your favorite, less healthy foods in moderation and still get results!

Anyone who’s ever tried to lose weight knows how difficult it is to stick to a strict diet.

The word “diet” alone makes me feel instantly deprived. Which then puts me on the slippery slope toward splurging on high calorie, high fat foods, just because I told myself I COULDN’T have them.

If you agree, you’ll probably like the sound of the 80/20 rule. 

Following the 80/20 rule gives you permission to indulge in your favorite foods as long as you eat really healthy the rest of the time.

For example, I eat 3 meals and 2 snacks a day, that’s 35 meals a week. That means 28 of my meals are on track and healthy, and 7 of my meals are slightly off. 

Now when I say “slightly off meals,” I’m not implying that I’m going and having a Big Whopper, fries and a milkshake 7x a week. It’s more like tacos or a homemade pizza for dinner without my normal cup and a half of non-starchy veggies. 

Restrictive eating is rarely successful because it’s extremely difficult to do long term. When we set too many rules we eventually find ourselves back at square one.

Allowing yourself a few indulgences here and there may help you stick with your healthy eating plan long term! 

Have you tried following the 80/20 rule? We’d love to help you get started!  Check out our nutrition coaching options HERE!

3 reasons your “diet” failed you

Every year millions of people start their weight loss journey which inevitably ends with either getting frustrated seeing no progress OR they lose weight fast to gain it right back! Why does this happen? 

Keep reading to find out the top 3 reasons your diet failed you. 

Reason #1: Your diet is TOO RESTRICTIVE!

A study from the National Institutes of Health regarding restricting sugar from the diet states, “Many people try to lose weight by periodically forbidding themselves from eating certain foods. 

But depriving yourself of tasty food can backfire…It can activate the brain’s stress system, causing anxiety and withdrawal-like symptoms, and leading you to overeat the forbidden foods when you get a chance.”

Reason #2 your diet fails: INCONSISTENCY! 

A study published back in 2017 on PubMed suggests that while there is still much debate regarding the optimal weight loss diet, evidence suggests that adherence to a diet, regardless of the type of diet, is an important factor in finding success. 

In other words, reason number 1, highly restrictive diets is leading to reason #2, inconsistency. Remember, this tells us that adherence is strongly associated with weight loss success over the short and long term! 

Reason #3: You try to do it alone

Wanting to lose weight, or change your body in any way is very emotional and intimate. Oftentimes, this leads us to starting our journey without ever sharing with our friends and family due to the fear of failure. But, our emotions, stress levels, energy levels, relationships, and so much more all directly relate to our consumption! Did you now studies show that those who have more support lose more weight and further, keep it off more than those who don’t have a support system in place? 

So what should you do with this information? 

  1. Find a balanced approach that you can stick with! Adherence plays a HUGE role in our success
  2. Quit looking for things you can take out of your diet and start looking for things to add such as water, veggies, or lean proteins! 
  3. Tell your support system about your goals and more importantly the WHYS behind it!

Sign up for Individual Nutrition Coaching TODAY to finally find confidence in your plan and yourself!

Ditch the all or nothing mindset

Most of us want to tone up, get fit, build muscle, or reach some other health related goal. We get it– your confidence isn’t what it used to be  or you  just want to feel better all round. The problem is we live in a microwave society where we are expecting instant results.

But the truth is that it takes time to make your changes sustainable. You need to create healthy habits which will be woven into your lifestyle after consistently achieving them over a period of time.

The confusion here is that you  think you are doing something simple when you say–”I am going to stop going out to eat so much,” but you don’t realize WHAT THAT MEANS. So let me break it down.

When you go out to eat you have three actions to take. #1 Decide where to go, #2 Get there, #3 Decide what to order. That’s easy!! 

On the flip side- when you stop going out to eat there are at least 9 steps.

#1 Decide what to eat

#2 Find a recipe and determine the ingredients

#3 See what you already have

#4 Make a grocery list

#5 Go to the grocery store

#6 Put the groceries away

#7 Prep/chop the ingredients

#8 Cook the meal and follow the recipe

#9 Clean up after cooking and eating

WHEW!!! That was A LOT!!

So you see something as simple as not eating out as much can be a lot of work. This is why focusing on something more simple like making better choices when going out to eat is a BETTER start. 

Research backs the concept of focusing on one thing at a time- let’s talk numbers:

Changing 1 habit at a time has an 80% success rate in retaining the habit for a year or more, but when you add another habit on top of that to work on 2 changes at a time the success rate is only 35%. Try adding a third– and the success rate declines to 5%!!!

 This is why you need to focus one thing at a time to set yourself up for success. It didn’t take you 2 weeks to get where you are and it won’t take 2 weeks to get where you want to be.

If you need help breaking it down into these smaller actionable steps I can help! All you have to do is reach out to us. We would love to chat with you & see if we can support you and your goals. Send us an email, or a facebook message to chat with us & see if we’re a good fit!

how much will your habits cost you?!?!

Everything we do today affects us in some way, shape, or form in the future. I think we learned that when we discovered how bad smoking is for us, or when we discovered what carcinogens are, but what about our other choices?

We choose to drink too much alcohol, eat too much sugar, and fill our grocery cart with processed junk. We also choose to sit at a desk all day, then sit in a car, and sit on our couch, and we avoid movement. What price will we pay for not exercising or for making poor food choices? 

Think about this for a second, we are animals who are made to move and feed off the land. Yet we still drink soda and participate in activities that cause harm to our bodies for enjoyment. The worst part is that we DON’T EVER STOP TO THINK ABOUT THE FUTURE.

One day these choices will catch up to us- saving money to buy the big bag of chips because they are on sale (this is just one simple example) that will cost you in the long run. What will that cost be? Your Health.

This is the cost of all our medical bills, pain, immobility, and independence that could be a result of our current poor choices. In case you didn’t know a trip to the doctor is EXPENSIVE and not having a good quality of life is depressing, to say the least. Who doesn’t want to be able to play with the grandkids (or great-grandkids) or be able to take care of themselves?

The great news is that you CAN CHANGE this outcome!! You have CONTROL over your current habits and research shows by following a few guidelines you can lead a much healthier lifestyle- leading to a better quality of life. Here are the simple steps to being more healthy:

  1. Maintain a healthy diet- this means eating as little processed foods as possible and focusing mostly on whole foods (think the perimeter of the grocery store)
  2. Maintain consistent physical activity- this means working out at least 3x per week and trying to attain a goal of 10,000 steps per day (at least 8,000 for those who feel that’s too much)
  3. Reduce sugar intake! Men shouldn’t consume more than about 36g per day and women should limit it to around 25g per day according to the American Heart Association.
  4. Not smoking
  5. Moderate Alcohol intake- this means limiting your intake to an average of ONE beverage per day!! (I don’t mean one of your pours of wine or vodka- we mean the actual serving size)

The hard part is making sure you actually stick to these basic guidelines. Our society is full of bad influences from the people we hang around to the commercials we watch, so living a healthy lifestyle when we are full of influences and busy schedules can be difficult to do on your own. We recommend that you find an accountability buddy and ask them to help keep you accountable.

If you can’t find one- we are here to help! It is our goal to empower YOU to be able to set the habits in place to do this on your own!! All you have to do is get started by booking a Free Intro!!! Shoot us an email or send us a message on Facebook!!!! powerandgristcf@yahoo.com

Check out this awesome article from Harvard University HERE

keeping yourself accountable

For most people, the idea of weight loss comes with an end date. “I just want to lose 20 pounds.” You lose those 20 pounds and then what? You go right back to what you were doing before.

In most cases, those 20 pounds are back faster than the time it took you to lose it. So why is it so easy for us to gain that weight back?

Consistent, long-term weight loss and healthy eating can only be maintained when we use accountability tools to keep us on track long term. Without accountability, we don’t have that little voice saying, “make the right choice, you will be happier later.”

Accountability can come in different forms, and using several will help keep you on track.

Nutrition Challenge– A challenge or one month of nutrition coaching will help you get started, but it is important to continue with monthly coaching to ensure you are on track.

Ongoing Nutrition Coaching – Ongoing nutrition coaching ensures you have a person checking your food logs and helping you work through challenges. Your nutrition coach will also guide you to make the right choices on a daily basis.

Updating Your Goals – So you reached your goals, short or long term. Now what? Revise your goals so you have something to strive for.

Accountability Partners – Find someone who has similar health goals as you. Check-in with each other periodically so you don’t feel alone in the process.

Periodic Biometrics – Monthly or bi-monthly biometrics allow you to make sure that what you are doing is working. Without biometrics, body fat and muscle can change depending on your workout schedule and eating.

Food Logging – You met your goal, so you want to treat yourself. It is ok to have a treat and move on, but make sure you continue to log your food so that you do not go overboard. Food logging shows you the real impact of that treat.

Weight loss should never be the end goal. Keeping the weight off, continuing to build muscle, and feeling good overall can only be maintained with accountability tools.

How are you going to keep yourself accountable?

3 reasons why feeling hungry is…… okay!

3 Reasons why feeling hungry is a good thing (and it’s not what you think!)

One thing that “diet culture” has taught us is to fear hunger. Whether it is an ad for the latest appetite suppressant, or the readily available snacks to prevent from ever being hungry-the message is the same: it is NOT ok to be hungry.  As we start to talk more about mindful eating, let’s discuss 3 reasons why feeling hungry is a good thing:

  1. Our bodies naturally regulate their caloric needs each day. We get a signal when our bodies need more calories, a hunger cue.  If you learn to respond to this cue with the appropriate response (ie you eat) and learn to stop eating when you are full, you will be giving your body exactly how many calories it needs. 
  1. Your hunger cues can let you know if you are eating enough at each meal, and also if you are eating in the correct balance.  If you find yourself feeling hungry 2 hours after you ate lunch, perhaps you didn’t eat enough at lunch, or maybe you didn’t eat in the proper balance (plate method!)
  1. If you are NOT feeling hungry 4-5 hours after you ate, that can be a signal that you overate at your previous meal.  If you are dialed into what true hunger feels like, it can help you learn how to stop eating when you’re full as well.

The first step to beginning to eat according to your hunger cues is to build awareness of what it feels like to be hungry, and to be ok with that feeling. Hunger is NOT an emergency, it is just your body’s way of letting you know that it’s ready for some more fuel. If you would like to learn more about this lifelong solution to weight management reach out to us for a complimentary nutrition consultation- see if we can help you achieve the goals you’ve been wish to achieve! email us at: powerandgristcf@yahoo.com

why is loosing weight so hard?

Why is it SO hard to lose weight?

How many times do you ask yourself this question?

Anyone with a weight loss goal, who is working hard on establishing healthy habits, and trying to decrease the frequency of making unhealthy choices knows that losing weight takes time! 

By now, you’ve likely heard our nutrition coaching staff say that progress is rarely a straight line and that your weight loss journey is going to take a long term approach to dial things in. This long term approach takes much dedication and patience on your part. Paying attention to nutrition and taking the time to learn healthy habits to keep the weight off and be healthy across your lifespan is tough, but rewarding work. 

Our nutrition coaches work with clients at various points in their journey. Everyone has their own reasons for wanting to improve their nutrition. While losing weight is not a goal for everyone, losing weight and lowering body fat is the most common goal we hear. Many people acknowledge that they need an accountability partner to help lose weight because they encounter some all too common roadblocks during their weight loss journey.

Let’s take a look at 3 of the most common roadblocks to lose weight:

  1. Looking for quick fixes or following fad diets – 

It is often really tempting to follow a diet that you have heard has worked for someone else, which has led to a rapid weight loss. What you don’t know about this is that often these quick fixes or fad diets are super restrictive and are tough to sustain, leading to the regaining of weight. 

There is no one size fits all approach to weight loss. The benefit of meeting with a nutrition coach is that we work with you to come up with an individualized plan that fits your lifestyle. We also teach you to layer healthy habits over time and communicate with you regularly regarding strategies to stay on track with your goals. 

  1. Not paying attention to what is going into our beverages – 

So many times, we look at incorporating lots of healthy foods in our diet when we are trying to lose weight, but we forget to pay attention to what we are drinking. Things like sugary coffee beverages, regular soda, and fruit juices are packed with sugar and extra calories that can stand in the way of our weight loss goals. 

Our nutrition coaching staff helps to educate you about these commonly overlooked roadblocks, teaches you the importance of logging, and helps you learn to read food and beverage labels. These tactics will help you make a more informed decision about these types of items and see how drinking these beverages affect your goal attainment.  

  1. Going all in and making too many changes at once – 

Weight loss is a marathon and not a sprint. There is a tendency to want to make too many changes all at once in order to meet our goals sooner. What we see is that this is WAY too overwhelming, and people aren’t investing the time it takes to make healthy habits part of their foundation. 

You may hear your nutrition coach say that there is a 3-month minimum time commitment required when entering a nutrition program. This is not to be mean, but rather help you achieve your goals by truly taking the time to learn healthy habits and avoid the temptation to make too many changes all at once. 

If you are looking to get some help with overcoming your own roadblocks on your weight loss journey, our nutrition coaching staff is here to help you be an accountability partner to achieve these goals. Schedule a free intro and get started on achieving your weight loss goals! Send us a message on facebook or email: powerandgristcf@yahoo.com

try these 5 tips for boosting your immune system through covid-19

The Coronavirus (COVID19) is here and many people are wondering how to stay healthy. Here are 5 tips to help boost and support a healthy immune system:

  1. Exercise
    The key is to get moving, and consistently! Research has found that participants who consistently exercised had fewer sore throats, headaches, fevers, and other ailments than those who exercised one or less times per week.
  2. Sleep
    Get your 8 hours! Research shows that those who averaged less than seven hours of sleep a night were three times more likely to develop a cold than those who averaged eight hours a night.
  3. Whole Food Sources of Nutrients
    Skip the supplements and instead load up on the fruits and veggies. A balanced diet with an emphasis on fruits and veggies appears to be beneficial to your immune system. Research has shown a correlation between increased fruit and vegetable intake and increased immune response.
  4. Hydration
    Drinking enough water is important to keep hydrated on a regular basis, especially during seasonal illness. Research shows that drinking adequate water staves off infection and boosts immunity. Staying hydrated also helps your body naturally eliminate toxins and other bacteria that may cause illness.
  5. Positivity
    People who keep a positive mindset were much less likely to become sick than those who express a negative outlook. Research has found that people are five times more likely to develop a cold if they have significant stress in their life persisting for a month or more. Additionally, those who kept a positive attitude also experienced milder symptoms when they were sick.

5 Tips to avoid the “Quarantine 15”

Do you remember the “Freshman 15”? This is an expression that refers to the average weight gain during the first or freshman year at college. The weight gain is commonly caused by unhealthy food choices, not exercising regularly, late night eating and excessive junk food and alcohol consumption. Let’s not let these unhealthy habits make a comeback while practicing social distancing and staying home. Here are 5 tips to avoid the “Quarantine 15”:

  1. Create a Schedule and Get Into a New Routine
    This includes when you are eating or exercising. Creating a schedule for your daily tasks and activities that you’re able to stick to will help you to form healthy habits. Make a list to help structure your day. Be specific where you need to be. For example, you might want to write out a schedule for your meals and snacks to help stay on track.
  2. Commit to Make Exercise a Priority
    Log your workouts and find an accountability partner to help you stay on track. Setting a goal is key to keeping your exercise routine on track. Utilize a fitness app like SugarWOD to log and track your workouts. Having an accountability partner increases your probability of achieving a goal by 65%. Thus the likelihood of getting new habits to stick dramatically increases when you set a time to report back to someone on your progress.
  3. Sleep 8 Hours Per Night
    Adequate sleep is vital to immune healthy, weight loss and hunger management. Limit electronic device usage like smartphones and computers in the evening. Don’t consume caffeine late in the day (after 3 or 4 pm). Try to get in the habit of waking up and going to bed at consistent times to ensure adequate nightly sleep.
  4. Eat Meat, Veggies, Nuts & Seeds, Some Fruit, Little Starch and No Sugar
    Eat real food and load up your plate with veggies first. Utilizing the Plate Method is one of the easiest and most effective methods for improving your diet by eating a balanced meal of high-quality whole foods. Eat ½ of your plate of non-starchy veggies first, then eat ¼ of your plate protein, and lastly eat ¼ plate of starch. If you are still hungry go back for more non-starchy veggies.
  5. Stay Hydrated
    Don’t drink your calories, eat them – stick with water! Drinking sufficient water assists the digestive system eliminate fats from the body more efficiently. Staying adequately hydrated also decreases appetite. In fact, it is common to mistake thirst for hunger, so if you feel like snacking, try drinking a glass of water first!

Feel like you could benefit from extra support? Feel like you’re flailing without a game plan? Don’t wait until it gets COMPLETELY out of control, let us help you! We still offer virtual 1:1 nutrition coaching and our members are DOING AWESOME!