In case my crazy wedding photo posts didn’t make it clear why I’ve been a little MIA let me explain! On June 13 I married the love of my life in a dream wedding in Scotland! Between prewedding prep and travel, wedding adventures, honeymoon and the post wedding blues I’ve been completely off grid!
Good news. I’m back and tackling some huge personal and professional goals to round out the rest of the year! Our wedding was an absolute fairytale but it’s time to jump back into the adventure that is every day life :)! .
Did you experience post wedding blues once all of the excitement settled? We both did 🤦♀️
When I first started measuring each food, my mind was blown 🤯
⠀⠀⠀⠀⠀⠀⠀⠀⠀ For me, it was a surprise of how much I WASN’T eating at my main meals, but how much I WAS eating for my snacks.
It was a pain to have to measure everything but over time I learned how to make better choices and get more of my calories from whole meals!
Tracking your macros and measuring can make a huge impact on more than just your waistline. ✨It’s about food education✨
Even when you feel confident you’re making better choices and progress still isn’t happening, you get frustrated. The struggle is it‘s very easy to overestimate portions. Tracking doesn’t have to be your forever lifestyle, but just one month or one year will make an impact on your life.
I want to know, have you tried tracking? Have you not? What is holding you back?
#macrosmatter #losingweightjourney #flexibledietinglifestyle
Summer isn’t over and it’s not too late to tackle a healthy and balanced life! You are worth it! Starting July 29 I’m personally jumping into a new fitness program and I would LOVE to have people join me and commit to tackling our health during the second half of this year, TOGETHER 💪 ⠀
Who is with me?!
Sulforaphane, the active phytochemical in cruciferous vegetables (broccoli, bok choy, brussels sprouts, cauliflower), is our most potent naturally occurring inducer of phase II detoxification by conjugating glutathione in the liver as well as up-regulating Nrf2, a transcription factor which enhance our ability to buffer oxidative stress.
Sulforaphane also contains a high concentration of antioxidants and is a powerful anti-cancer compound by inhibiting blood vessel growth (angiogenesis), inducing programmed cell death (apoptosis), and inhibiting cell proliferation/migration.
However, like sulforaphane, most of these beneficial phytonutrients are degraded when exposed to heat.
Raw broccoli, for example, doesn't contain any sulforaphane until you start to chew it.
Cruciferous vegetables contain glucoraphanin, a precursor to sulforaphane that is enzymatically converted to sulforphane via myrosinase upon mechanical chewing. While sulforaphane itself is resistant to heat, myrosinase is not.
When we bake, boil, or microwave our cruciferous veggies, we destroy this important enzyme and therefore are unable to convert that glucoraphanin into sulforaphane. HACK: sprinkle mustard seed on your broccoli to rescue the enzymatic conversion to sulforaphane!
However, by cutting your cruciferous veggies and allowing them to sit for 40 minutes before cooking, you can mimic the mechanical "chopping and chewing" necessary to produce all the beneficial sulforaphane.
Seem like too much work? Opt for broccoli sprouts! They are relatively tasteless and deliver even more sulforaphane than raw broccoli. You can find them at your local health food store or sprout your own!
S T E A K ✨
Our neighbor gave us some Bison Ribeyes so we grilled them this weekend and they were good! I didn’t notice a huge difference between them and beef in the taste 🤷🏼♀️
Paired with some sweet potatoes + @kerrygoldusa
very much did NOT want to leave my room today — I got home from work and was a lil ball of anxiety. but I knew I needed to get some fresh air, and next thing I knew a brief walk around the block turned into an hour long power walk while talking through some stuff with my dad. anxiety cardio! can’t get over how much better I feel now. 🏃🏻♀️
Harvest Hills Ranch Fig preserves. Picked from our 5 year old fig tree. It was so hard not to eat them all..👨🏻🌾 Only 38 8oz jars left for the year out of 112. $7.00 per 8oz jar. If you would like to order please email us at Harvesthillsranch@gmail.com
Dr. Arland & Leah Hill
At Harvest Hills Ranch in Hillister,Tx
We do the hard work for you. Nutrition at your fingertips.
When you've been in Mexico for 5 days and come home to realize you just want to eat veggies...behold: veggie tacos! Butter lettuce, ham, radish slices, bell pepper, spinach and arugula, with guac.
Are you wanting your meals to be fresh, healthy and full of flavor? Looking for ways to not turn on your oven during these high heat days? Feeling confused on how to use up your farmers market purchases?
Well you don’t have to look any further! I’m here to help you with some quick and easy tips to have meals ready to go in 5-10 min. .
On Sunday I like to throw a couple different proteins in marinades that could be steak, chicken & fish or if you are plant based tofu & tempeh. This allow the protein to soak in some flavor and be ready to grill. .
I also love to make a couple salads to have on hand during the week. My favorite right now is a caprese salad utilizing the cherry tomatoes & basil from my garden. .
3 cups sliced cherry tomatoes
1 container small mozzarella cheese balls sliced
1 cup chopped basil
1/4 cup Extra Virgin Olive Oil
3 Tablespoons white balsamic
Cracked Black Pepper & Sea Salt .
Place everything in a bowl and toss. This salad can be made minutes before eating or the night before to let the flavors mingle. .
Grill up the proteins and choose what to have for dinner and the rest are ready for easy lunch or dinner prep. .
I am a big believer of meal prep and having excellent groceries on hand to throw together. This allows for you to know you have good food available & excited to eat it! .
Do you have any meal prep hacks? Or favorite foods to make during the week? Be sure to share below!
You can’t out exercise poor nutrition. If you want to lose weight you must look at what you are eating. 🍕🥞🥨🍟. With our program you will make small changes that over time will yield BIG results! 💥
If you are looking for a personal nutrition program that keeps you on track with accountability, and helps you navigate your unique life, schedule and preferences, 👀 no further! Renaissance Nutrition is the program for you. This program is open to the public! Schedule a Nutrition Intro to hear how we can help you lose weight! Link in bio!
#customizednutrition #itstartswithfood #weightloss #nutritioncoach #nutritioncoaching #philadelphia
Monday is just a state of mind and today can be just as fabulous as yesterday if you choose for it to be!.
Stop waiting for your life to change! Take the steps and be the change ❤️ You got this
I know it’s been a minute since I’ve posted but I’m back on track now lol!
One of the first questions new clients ask me is how fast can the weight come off. I always give a little chuckle and respond with 1-2lbs per week 4-8lbs a month and they usually look at me like I’m crazy. I get it, the desire for fast weight loss is understandable but slow and steady wins the race! .
Fad diets can be tempting with a wild promise but they tend to backfire and can mess up your metabolism. Most ppl who follow strict diets rebound and regain the weight. .
I teach my clients it’s about safe and sustainable weight loss which involves a lifestyle change and TAKES TIME!
There are a lot of factors that play into weight loss like age, gender, physical activity level and the effects of certain medications so it’s different for everyone. Just remember if you lose weight too quickly your body fights back. Your metabolism slows down, your hormones shift to increase your cravings and appreciate and you can even burn less fat. .
Lastly remember no matter how quickly you lose weight you also lose lean muscle mass in the process (especially if you’re not weight training). .
As much as we would like a speedy weight loss regimen to drop a dress or pant size it’s typically not worth it. I know it’s frustrating but try to be patient so you are successful long term. #itsalifestylechange #healthyweightlossjourney #fitnessmotivation #itstartswithfood
My goal is to help professional men and women who struggle with anxiety, stress and health and weight issues to combat these issues so they look and feel amazing! What's yours?
I’d like to share a little bit of my story with you....
When I decided I was going to take my nutrition knowledge out into the world and help other women; I felt like I had no idea what I was doing.
I knew I had done a great job at helping and healing myself, but I also knew it wasn’t nutrition alone that got me where I am today. I’ve put in years of personal development and strengthening my mindset. Along with physically moving my body in different ways.
I told my husband I wanted to incorporate all three of these aspects into my practice. As I wrote down the words “Nutrition, Mindset, Movement”... something stood out to me. If I arrange the words in a different way the first letters spelled out MNM, you know, like those little delicious chocolate candies 🤤.
So how do chocolate candies relate to a nutrition business??
At the very same time I decided to start my nutrition business, my Dad was diagnosed with terminal stage 4 lung cancer.
My Dad was the most amazing man you’d ever meet! Anyone who met him loved him! One of the many things he was known for was having a jar of M&Ms on his dresser. It was always there to sneak a handful before dinner without Mom knowing. It has always been the first place every grandchild would go when they came to visit. M&Ms were his thing. During my Dad’s final days he asked my Mom to please make sure the M&M jar stays full for him.
Losing my Dad is the hardest thing my family has gone through together. When I wrote out the words on paper that day;
I knew that even though my Dad wouldn’t be here to see me help my clients change their lives, a little piece of him would be with me every step of the way.
I will forever be grateful that I was able to tell him all about it before he passed away. And I know, he would be sneaking you M&Ms behind my back if he had the chance ❤️
#mindset #nutrition #movement #realfood #bewitchedbyfood #whole30 #whole30coach
#lasvegaswhole30 #weightlossjourney #weightlosssupport #nutritionaltherapy #ntp #lasvegashealthcoach #foodfreedom #itstartswithfood #whole30newbie #imissmydad
EGGZ IN A NEST 🙌🏻 instead of frying them up like I usually would, I saw a loooooad of Pinterest boards of people baking them, so yeah. Here they are 💃🏻 set my oven at 400° - used a measuring cup to cut out the middle of the bread as well; used @daveskillerbread
21 whole grains bread, buttered with @meltorganic
and sprinkled @traderjoes
onion salt on it, *placed my bread on parchment paper as well so it didn’t stick* used @vitalfarms
eggs, sprinkled @tillamook
Mexican 4 cheese blend-baked for 8 minutes and served with @applegate
chicken & apple chicken sausage; also used my fave, @sirkensingtons
ketchup 💁🏻 posting this late cause I’ve had a hectic day, but enjoy! 😊🙌🏻
If I were stuck on a dessert island (with power) and could only take one appliance it’d be my slow cooker!
Hands down this is the reason I survive many meal preps!
When I first started meal prepping it was for my first bodybuilding show. I had no clue where to start and it became hard to cook the amount of food I needed (and this was before baby!) Then I learned how to cook 5lbs of chicken with 0 effort and so much flavor!
My favorite meal prep hack is to:
1️⃣Throw some chicken in the crockpot, no flavor.
2️⃣Let it cook and then shred it up!
3️⃣Measure it into containers THEN add seasoning and/or sauce so I’ve got a variety of meals for the week!
Taco chicken, buffalo chicken, chicken Parmesan, it can be done with almost no effort but you’re still on track towards your goals #nomoreboringmeals
This hack also works to have some “leftover” chicken for crazy weeknights and saves you from having to stop and get a rotisserie chicken #winwin
✳️ If you want to see what else is on the menu this week AND get an organized, itemized grocery list head over to www.truthinstrength.com/blog!
If you're like me, you love anything fried. If you're really like me, you enjoy clean eating and your food to be influenced by #Whole30
. These Whole 30 | Paleo air fryer mushrooms are the perfect "fried" snack!
These bad boys have a cheesy flavor thanks to nutritional yeast.....and a crunch thanks to an egg wash and a sprtiz of avocado oil.
Grab the recipe here and put that air fryer to good use! http://hungrylittlehippo.com/2019/07/21/air-fryer-mushrooms-whole-30-paleo/
When I decided to try the #babyledweaning
for introducing solids for my baby, I knew I was accepting a very messy future. We have been through so. many. bibs in the last 10 months. Long sleeves, short sleeves, no sleeves, plastic, cloth, silicon, pockets... you name it, we have tried it. My son always figured out somehow to remove it OR spent a lot of the meal complaining about it.
Enter our first @bapronbaby
apron bib. I first heard it recommended on @feedinglittles
and decided to add it to our pile of bibs we tried. I’m pleased to say, we have arrived and I won’t be buying any other kinds! We have been using it for a few months now (as you can see from the stains on the back from our #currydinners
) and here is why we love it:
🥣Super easy to clean, fast drying
🥣Very soft, lightweight material/easy to travel with
🥣Ties in the back, NOT around the neck
🥣Long, full coverage of body
🥣Loose fitting but snug, no annoying sensory issues
🥣So many cute patterns
🥣Fits all body types, 6months-3T
🥣The owners name is also Kelsey 🙌🏼❤️😜
I am already adding more patterns to our Christmas lists! Can not recommend enough.
We had a blast with a family staying at our wellness B&B this weekend.
Dr. Arland & Leah Hill
At Harvest Hills Ranch in Hillister,Tx
We do the hard work for you. Nutrition at your fingertips.
Step 4 in a successful, healthy vacation: stay hydrated! Mark and I could go months without an alcoholic drink and never even notice it, so that’s not a problem. But, we do like our beverages. When you get into a travel schedule, you can sometimes feel like you’re rushing from place to place and forget to hydrate. So, we brought our favorite flavored sparkling waters with us to the beach! We brought 3 different flavors of @waterloosparkling
with us, including grape, mango, and black cherry. We also brought juice boxes for the kid to keep her happy and hydrated. Being out in the sun playing all day can take it out of you and leave you with headaches, so stay on top of your water intake!
Weekends are for quality time and exploring new places! Today we stumbled upon an antique store bursting at the seems with records and we were in heaven! We are searching for ways to spend less time in front of a tv and more time interacting and records playing instead of pandora has become our quality time background noise! .
Love adventures. Love hidden gems. Love getting back to the basics and love love quality time! .
How do you spend your weekends?!
“in cities without sea I wonder where do people go when they want to regain their balance” – mahoko yoshimoto 🧘🏻♀️