Snack ideas? Lactose intolerant? Immune issues? Try a bowl of almond yogurt, or coconut yogurt or cashew yogurt, add some fruit (diced mangoes) you choose yours, add some low glycemic granola - the blend I have are GF oats, coconut flakes, quinoa puffs. There are other GF granola mixes out there that you can use. To add some more sweetness, I just add a few drops of liquid stevia. Thatโs it folks! Itโs refreshing and satisfying and most of all gut-friendly.๐๐ . . #nutritiontip #foodmatters #nutritionaltherapy #nutritionaltherapist #healthysnackideas #healthycarbs #eatrightfeelright #eathealthyfood #eathealthybehealthy #eathealthystayhealthy #eatwellfeelwell #eatwelllivewell #eatwelllivewelllovestrong
Bought some GF TORTILLA wrap to make my hearty breakfast. Macros were on point as I assembled the ingredients. (Been logging my macros on MFP) so I know if I am over-eating or under-eating. I need to stay within my caloric intake, and as much as I hate counting it, so totally see the value of why. . . โ Itโs because I am self-deceived in thinking I know what I need to eat at any given time. โ Itโs because I donโt like accountability for myself, so I cheat a lot. โ Itโs because I forget that I need proper macros to develop the body I need. . . 2 Free range scrambled eggs, half an avocado diced, half a tomato diced, a tbsp of diced red onions, 1 strip of bacon bits, dabs of hot sauce, sprinkle of a creole seasoning. Done!โ Get in my belly!!!๐คฃ๐คฃ๐คฃIt hits the spot and is very yummy!๐๐ . . #eatwelllivewelllovestrong #nutrientdense #nutritionaltherapist #nutritionaltherapy #countyourmacros #transformationjourney #fatlosstransformation
I will steal as many hang-outs as I can while my kids are living with me! Who feels the same way?!Lol!๐They grow up so fast and I can feel sentimental already that they are almost adults! Yikes!!!๐ฑ๐ฑ . . While waiting for Abby to finish her day camp, me and my youngest got some grub nearby (Burger@Aptos) He got a burger and I got a salad with grilled chicken. Do you care about what I order? Maybe?Maybe not?! But I have a goal before my birthday in September, and that is to get some serious fatloss (may God bless me!!) so I gotta watch out what I eat, because I can eat!!!๐Vacation is over and I am back on track!๐๐ : . . #eatwelllivewelllovestrong #healthymindset #nutritionmatters #weightlossjourney #healthychoicesmatter #nutrientdense #nutritionaltherapy #nutritionaltherapist #nutritionaltherapypractitioner
Eating more protein lately after realizing that I am not feeding my body the needed protein macros for me to build muscles ๐ชmore (no, not bulking up). I am using My Fitness Pal at the moment to eyeball things so that I can get used to the servings and after that, wonโt need the tool anymore.๐ . . Here I have 3 pasture raised eggs, 1/2 cup spinach, cooked eggs in 1 tbsp keri gold butter (healthy fats), and 1 cup of GF quick cooking oats, with a few blueberries. And no, that is not coffee, Im taking a superfood drink called Hanah One, mixed with caffeine free chai, and a splash of nutpod creamer.๐ . . Eating intermittent between 11-7pm. Also been getting good gains in my recent progress with 10X. Scale has gone up a couple pounds, but the tape measure is going down. Go figure - the scale is not my bestie! Lol!๐ I will just trust the process and keep getting my DEXA scans every 3 months this year to get accurate measurements of everything. . . Small changes can lead to great results. I need to be patient with myself and give myself some TLC when it comes to my body. It has gone through so much over the years! I take reaponsibility for the damage in my health before I made healthier choices, so it will take time to also get back to almost normal which is my ultimate goal. . . Who is turning 50 this year?! Yep!!! Looking forward to embracing my aging years lived fully in health and Wellness from the inside out.๐ . . #aginggracefully #turning50 #healthyaging #wellnessjourney #healthyjourney #healthyjourneycontinues #liveyourbestlifenow #eatwellbewell #eatwelllivewelllovestrong #stayhealthyandfit #buildingmuscle #buildingmuscles #strongereveryday #healthishappiness #eggsofinstagram #proteinrecipes #nutrientdense #nutritionmatters #nutritionaltherapy #nutritioniskey #nutritionplan #nutritionaltherapypractitioner
Do you know that eating blueberries can help with stopping diarrhea? It has worked for me and the family! Best is to make a banana/Blueberry smoothie just those two in water 1 banana and a cup of blueberries - Bananas are high in potassium, some magnesium, Vit C, B-6 and some iron that can help replenish some lost nutrients. Blueberries carry some great nutrients as well (high in potassium as well) and has so many health benefits. . . Itโs a staple at home, the kids devour it and I snack on it like candy! I have the luxury of getting freshly picked blueberries from the Farmers Market every Saturday near my home. Otherwise, I trek down San Juan Bautista to one of the farms that sell organic produce there. And itโs cheap organic produce without the additional fees in a supermarket. . . What we donโt know is how long the produce has been sitting there in the supermarket. The longer the days itโs been in the store, the more nutrients are depleted. So if you really want the nutrients out of a produce then eat it within 2 days of being picked. . . But not everybody has that opportunity. So one option is buying frozen organic veggies or fruits like the mixed berries, etc. Because itโs flash frozen after picking the nutrients are locked inside. So unless you live by a farm, or own one or know that your neighborhood grocer carries farm to store produce from the day of picking, then good for you. . . Canโt wait to plant my own produce when we get our own backyard!! I am so excited!!! And yes, blueberries will be on top of that list!๐๐๐ . . โค๏ธDouble tap if you love blueberries!!! โค๏ธTag and share if you like. โค๏ธDM for questions! #nutrientdensefood #superfoods #blueberries๐ #eatwelllivewelllovestrong #healthychoices #nutritionaltherapy #functionalfoods #nutrientdensefood #superlife #wholefood #nutritionaltherapypractitioner #eattherainbow #eatclean #eatrealfood #foodismedicine
***Baked Sweet Potato With Egg*** Ingredients: 1 C sweet potatoes 2 eggs 1 slice Low sodium Turkey bacon Comdiments: salt, pepper, green onions, all season no salt seasoning, sriracha or tsp no sugar ketchup. Method: 1. Bake sweet potato at 350deg poke it around, and bake for 60mins and place it on the middle rack. 2. Halfway through, turn the sweet potato around. 3. Cook the Turkey bacon and wipe excess oil and then crumble - use this later for topping after sweet potato is cooked. 4. Remove potato from the oven after 60mins and then cut it in half. Carve out a portion of the potato in the middle for the egg. 5. Season and place the potato halves back into the oven with the eggs in a baking dish. About 20mins. 6. Once done, top with the green onions and Turkey bacon crumble. Eat one half and then save the other one for breakfast or lunch!๐ #healthyrecipes #sweetpotatorecipes #nutrition #nutritionmatters #nutritioncoaching #nutritionaltherapy #nutritionist #nutritionaltherapypractitioner #eathealthyfood #easybake #easyrecipesathome #easyhealthymeals #easyhealthyrecipes #eggrecipes #eatwellfeelwell #eatwelllivewelllovestrong
Postpartum belly anyone?!!!๐๐๐Except mine has been โhanging aroundโ for what - 13 years now??! (Get the pun?!๐) That sagging pouch pooch is definitely part of motherhood, and you can add all the cellulite decorated on it as my โbattle scarsโ. As if being a mom isnโt hard enough?! Right?!๐ I donโt know if it will shrink from whatever current workout and nutrition I am doing but I am really not tripping about it because it is a part of what my body had to go through. ๐ช I grew up with body hate, and the aesthetics mattered due to my insecurities. ๐But that all changed when my mindset changed about loving my body the way God created it. I have silenced the lies I tell myself and enjoy the body I can be grateful for and take care of.โค๏ธ Because if I were my own best friend I would definitely ask my bestie to help me stay healthy and strong and keep me accountable! ๐โ๏ธ๐ Embracing your physical flaws is a part of accepting yourself and part of loving โค๏ธyourself!!! ๐๐๐ #loveyourbody #selfcare #healthybodyhealthymind #nutritioncounts #eatwelllivewelllovestrong #healthyeating #crossrope #jumprope #weightlossjourney #weightlosstransformation #nutritionmatters #nutritionist #functionalnutrition #healthymama
So 40lbs to go,eh?!๐ฉWell it all starts with my every sweat, my every decision to move, my every decision to shoo out the negativity inside my head that plans to sabotage my very being. . . This mama is all about self-care, otherwise I wonโt even be here right now. This auto-immune journey to healing is quite a ride,Iโd say! And as I smile after my #crossropeworkout as I sweat with my every mistake, stepping on my rope, not holding the rope right, or jumping too high, I battle with just โquittingโ every minute! It is scary being inside my own head and I always have to fight with myself! lol!๐ . . I will say โshut up! Iโm trying to work on it!โ Or would just focus on the workout song I play. I would call on to Jesus at times and just ask Him to let me fix my stance so I could jump properly! The joys and pain of getting healthy is definitely skin deep. Yesterday and today I ate some foods I wasnโt supposed to and I felt so guilty!๐ญ But then I remembered what I taught in my #RestartClasses....โWhatever I eat, I choose it consciously, I enjoy it thoroughly and then I let it go.โ Guilt is not a way to eat my way through this journey, so I am letting it go. I can make better choices next time. . . I have to own up, take responsibility, and be proud of every progress. I have to let go of shame, and what others would think about me. Today I see what I need to work on..and I am working on loving the body that God gave me (flaws and all).๐๐ . . I have every reason to smile today because I made a conscious decision to workout. I denied my laziness and picked up my #crossrope. ๐ . : #embraceyourself #embracethejourney #showupforyourself #showup #getoutofyourownway #betruetoyourself #youarecapable #chasinggoals #getunstuck #goafteryourdreams #investinyourself #growthmindset #settingintentions #innerwork #powerofnow #powerofthemind #focusonyourgoals #goaldigger #bodypositivity #allbodiesaregoodbodies #choosehealthy #eatwelllivewelllovestrong #myweightlossjourney #transformationjourney #healthybodyhealthymind #healthybodygoals #onlinewellness
It was my first time to cook organic leg of lamb. I usually get lamb chops. So I decided to put on my mama-chef alter-ego and researched recipes and yes, you tube videos of how to cook this dang hunk of meat! Lol!๐ . . I ended up getting inspired from one of my favorite chefs Dave Ramsey, and went to work! . . Itโs patterned after his Thanksgiving Lamb recipe where he stuffed the leg of lamb with cinnamon sticks and fresh Rosemary. But I didnt have any so I improvised! . . This is my recipe: โค๏ธโค๏ธโค๏ธ 1. I made small deep holes around the meat and inserted crushed garlic cloves instead and mint leaves. . 2.Drizzle olive oil all around and spread it to coat the meat . 3.I used a Greek herb mix and spread that around generously, then some lemon pepper, and then some pepper, and then some SEA salt. . 4. Then tooped it off with cinnamon powder all over (not too thick). . Then a bit more salt and olive oil. . 5. Bake first for 20mins in 225degree oven (use a good pan). . . 6.Pull it out then add 1/2 cup worth of lemon juice/water mix, drizzle all over meat. Cover the meat with aluminum foil or can cook inside Le Creuset pot with lid in the oven decreasing temperature to 175degrees and cook for 2.5-3hours. (Yes!) . 7. If you want meat to finish well done, increase temperature last 20mins of the 3 hours to 400degrees. If you want it just medium rare/ then the lamb is ready after 3hrs. For med well, the last 20mins crank up temperature to 375deg. . . Just check the color from time to time. Enjoy this wonderful dish! It didnt disappoint us! Kids and hubby loved it! . . Oh and for the veggies, I roasted some organic purple yams, carrots, snow peas, mushrooms and onions. Drizzled some olive oil, oregano, salt and pepper. . . After the meat was done, I used the drippings as the gravy for the meat! Yummers!!! . . If you want to try this recipe, let me know how it went and comment below!๐๐โ๏ธ . . #healthyrecipes #legoflambroast #healthyeating #dinnerideas #eatwelllivewelllovestrong #nutritionaltherapy #holisticnutrition
All the scoop about my next group is coming to you via PDF! Just DM your email and you are getting it for FREE! . . I do have physical copies of it made for people I see locally, but I would love to send you a copy electronically! ๐๐ . . The group is now open for registration and I will only hold it for 10 spots! Super excited!!!๐๐๐ . #justeatrealfood #realfoodchallenge #restartprogram #healthyeatingchallenge #nutritionaltherapy #nutritionaltherapypractitioner #restartinstructor #healthychanges #eatwelllivewelllovestrong #ashleeknottsntp
โค๏ธ ๐ ๐๐ธ๐ฟ๐ฎ ๐๐ฒ๐ท๐ฎ๐ช๐น๐น๐ต๐ฎ๐ผ!โค๏ธ Not only does it remind me of home (The Philippines), but I am obsessed with sweet and delicious pineapples (Dole is my fave๐). . . I pretty much have some fruit staples and favorites at home, and this one is a โmust haveโ, I eat it with meals or without, and then we ALWAYS have the berries: blackberries, raspberries, strawberries and blueberries on hand (highest anti-oxidants, rich in Vit. C, low glycemic (lowest in sugars), and so much more, and then thereโs apples, bananas, pears and mangoes. . . When we are visiting other countries, I let the family try the local fruits to be on the adventurous side.๐ . . Some people love โpiรฑaโ (pronounced: peen-ya) in tagalog. Some donโt. Besides my love for the fruit, it really has been helping me with my digestion because I suffer from SIBO and Hashimotoโs. So here are some cool facts about piรฑa!!๐ . . ๐ฅThis powerful fruit has a lot of health benefits:๐ฅ . โ๏ธpowerful digestion aid -(bromelain is a powerful enzyme that helps break down proteins and improve digestion) . โ๏ธrich in anti-oxidants (think cancer-preventive) . โ๏ธhelps reduce inflammation - high Vit C content - for healing, and bromelain helps with muscle damage due to exercise related activities. . โ๏ธImmune system booster (reduce illness/prevents and treats respiratory illnesses/reduces phglem/mucus(thereโs a study about this). . Nutrition wise it has: bromelain, protein, carbohydrates, good fibers (soluble and insoluble), Vit A, Vit C, beta-carotene, thi amin, B5, B6, folate, potassium, copper, mag, calcium, sodium, manganese. Low caloric and high in water content. . . Itโs a super food if you ask me, well at least in my book! Canโt stop thinking about it now, I gotta eat some before they disappear! lol!๐ . . #nutritionaltherapy #nutritionaltherapypractitioner #eatwelllivewelllovestrong #eatitright #healthyfruits #powerfulfruits #superfood #nutrientrich #nutrientdense #healingsibonaturally #healinghashimotos #poweroffood #digestivehealth #digestiveaid #naturalenzymes #eatwellbewell
Poke Bento Box please!!! Hubby got a grilled mahi-mahi salad. Yum!!๐๐๐ #pokebowl #kauaifoodie #foodie_features #foodtrip #healthyfoodinspo #eatwelllivewelllovestrong
Kickstart your day with some immune boosting juice! . . Presenting...the apple, carrot, celery, lemon and ginger juice or โacclgโ lol!๐ That doesnโt even make sense! ha ha! . . Anyway, hereโs a quick recipe if youโve got a juicer, otherwise, grab your high powered blender and use a strainer or cheesecloth to get the juice out. (Heck, some people use leg stockings- yeah, clean ones I suppose?!)๐ . . Ingredients: ๐1 ๐ธ๐ป๐ฐ๐ช๐ท๐ฒ๐ฌ ๐ช๐น๐น๐ต๐ฎ ๐3 ๐ฌ๐ฎ๐ต๐ฎ๐ป๐ ๐ผ๐ฝ๐ช๐ต๐ด๐ผ ๐1 ๐ฐ๐ฒ๐ท๐ฐ๐ฎ๐ป (2โ ๐ฌ๐พ๐ฝ) ๐3 ๐ต๐ช๐ป๐ฐ๐ฎ ๐ธ๐ป๐ฐ๐ช๐ท๐ฒ๐ฌ ๐ฌ๐ช๐ป๐ป๐ธ๐ฝ๐ผ ๐1/2 ๐ธ๐ป๐ฐ ๐ต๐ฎ๐ถ๐ธ๐ท ๐๐ฒ๐ฝ๐ฑ ๐ป๐ฒ๐ท๐ญ Directions: Juice or blend away baby!โ๏ธ โค๏ธBest to drink it right away! โค๏ธ๐ NOTE: There are 2 benefits of juicing and blending. With juicing you get vitamins and minerals quickly absorbed without the pulp or fiber. With blending, you do get the fiber and pulp to help better with proper digestion. . . Make sure your veggies and fruits are farm fresh organic or else you will ingest toxins and gmos from conventional alternatives - yukk! . . It is still BEST to eat your veggies and fruits in it's whole state to facilitate proper digestion and absorption of nutrients. . . As Healthline states: "In some diseases and malabsorptive conditions, low-fiber and low-residue diets are recommended. In these cases, juicing would be appropriate." . . I have a malabsorptive condition, therefore I juice, and I only juice when it comes to a cleanse or detox protocol to reset my body. . . Be careful with the amount of sugar you juice, the more veggies the better for me, and then I add an apple to make it taste sweeter. . . Ever head of souping? Sure, it's blending your veggies together and making a delicious meal out of it and getting all the benefits of nutrients with it. . . After I consume this juice, I will then proceed to eating my normal meal, a complete with protein, healthy fats and veggies. . . #juicingrecipes #nutrientdensefood #immuneboostingjuice #immunesupport #nutrition #nutritiontherapy #nutritionaltherapist #holisticnutrition #summerjuicecleanse #summerhealthydrinks #behealthybehappy #eatwelllivewelllovestrong #healthylivingjourney #livinghealthy