HardWodder Nutrition

07/18/2023

What Do You Think Is An Underrated Behavior You Can have To Support A Healthy Lifestyle?
🥦🏃‍♂️😴

07/10/2023

What would be most useful?
A. Guide to building a balanced meal ⚖️
B. Guide to meal prepping 👨‍🍳
C. Guide to eating more protein 🍳

03/30/2023

Eat This! ✅️ Not That! ❎️

This may just be why you aren't achieving your weight-loss goals 🤔

Sometimes you can eat a salad thinkingit is a healthy low calorie option meanwhile you are consuming over 1000 calories in one salad! 😬 Many of those calories are coming from the creamy dressings.

Make small changes to your food choices like this to reduce calories without sacrificing taste.

Have the best of both worlds 🌎 💛

You will feel satiated, enjoy your food and achieve your weight-loss goals! 💪🤩

In this example I show the difference in Macros between a typical ranch dressing and a creamy Greek yogurt dressing.

The typical ranch dressing can pack in nearly 300 calories and that's for a 2 ounce serving. Usually the portion size is 4 ounces. 🤯

Making this simple swap can truly help reduce calories yet still have you enjoying a creamy delicious option.

💗

03/24/2023

Eat This! ✅️ Not That! ❎️

This may just be why you aren't achieving your weight-loss goals 🤔

Drinking calories add up fast! 😬

Make small changes to your food choices like this to reduce calories without sacrificing taste.

Have the best of both worlds 🌎 💛

You will feel satiated, enjoy your food and achieve your weight-loss goals! 💪🤩

In this example I show the difference in Macros between a Starbucks Large White Chocolate Mocha and Espresso added to a Protein Milk.

The difference in calories is enough said but really, the sugar is off the charts 75 grams of sugar 🤯 thats almost 20 packets of sugar in just one drink!!!

Many people will choose this in the morning and that's a sure way to make it a roller coaster for the rest of the day when it comes to stability in blood sugar levels.

Instead start your day with a high protein option and if you are on the go you can pick up a protein milk at the gas station or grocery store then head over to your local coffee shop and order 2 shots of Espresso on Ice in a large cup. Add your milk and voila you have a tasty high protein option 💪.

03/16/2023

Eat This! ✅️ Not That! ❎️

This may just be why you aren't achieving your weight-loss goals 🤔

Snacking calories add up fast! 😬

Make small changes to your food choices like this to reduce calories without sacrificing taste.

Have the best of both worlds 🌎 💛

You will feel satiated, enjoy your food and achieve your weight-loss goals! 💪🤩

In this example I show the difference in Macros between fruit flavored regular yogurt and Greek yogurt with frozen blueberries added.

Notice the huge difference in protein and carbohydrates.

The Greek Yogurt is considered a Protein with 14 grams of protein and the regular yogurt would be considered a carbohydrate since the protein is low at 5 grams of protein.

In the Yoplait option it has 26grams of sugar 😬 that equals 6.5 packs of sugar!!

Keep frozen berries on hand and add this to your greek yogurt. You can also add a bit of honey for some additional sweetness.

03/09/2023

Eat This! ✅️ Not That! ❎️

This may just be why you aren't achieving your weight-loss goals 🤔

Snacking calories add up fast! 😬

Make small changes to your food choices like this to reduce calories without sacrificing taste.

Have the best of both worlds 🌎 💛

You will feel satiated, enjoy your food and achieve your weight-loss goals! 💪🤩

In this example I use 28 grams of potato chips vs 28 grams of air popped popcorn. One point you may not realize is the volume. 28 grams of air popped popcorn is a lot bigger bowl and when crunching down and snacking this goes a long way to helping you feel satisfied.

28 grams of potatoe chips is not even the portion of a small snack size bag.

Plus the air popped popcorn has a large amount of fiber 4.2 grams vs the 1.4 grams of fiber in the chips.

03/02/2023

Eat This! ✅️ Not That! ❎️

This may just be why you aren't achieving your weight-loss goals 🤔

Condiments add up fast! 😬

Make small changes to your food choices like this to reduce calories without sacrificing taste.

Have the best of both worlds 🌎 💛

You will feel satiated, enjoy your food and achieve your weight-loss goals! 💪🤩

Instead of skipping the sour cream replace it with this high protein, creamy, delicious, and low calorie Skyr.

Skyr is like Greek Yogurt but creamier and less tangy.

Give it a try and let me know how you like it!

02/28/2023

Today is Tasty Tip Tuesday 😋 in our Private Facebook Group.

Every Tuesday I share a recipe with tips to make it more delicious!

This week is a High Protein Low Calorie Tuna Cracker.

See comments to join our group 👇

12/28/2022

Don't waste time trying to find the perfect way. Take action and start moving towards your goals ✨️
We have a Jumpstart Program for You see more in comments 👇

Send a message to learn more

12/27/2022

"Fall in love with the process and the journey will be so much more enjoyable"

Work is required to change your body and it is absolutely possible for you!

We can help you get there.

💗

12/27/2022

Is 2023 the year you want to finally make health and fitness a priority?

We have a program to get you started.

Join our 56 Day Detox.
https://join.hardwodderone.com/56-day-detox

Mesaage me for more details

12/27/2022

I love recieving messages like these 🥰
Working in this industry is not an easy thing and helping people to change behaviors can be tricky at times 😆
It is so worth it and seeing people achieve their goals is pure joy for me 💗
If you or anyone you know may be looking for support I am here to serve.
Message and let's chat.

Cristina
National Board Certified Health and Wellness Coach