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Laura Palmer RD, Charlotte, NC (2025)

02/08/2023

It’s a busy, stressful week and while I’m working hard to maintain my daily habits, I’m finding it hard to get my body in a parasympathetic state.

What does this mean? When the brain senses a stressor and tells your hypothalamus, it tells your pituitary gland, which tells your adrenals to release stress hormone. Minerals along with vitamins and cholesterol are the building blocks of hormones and the efficacy of someone’s stress response is dependent on the synergistic balance of minerals at the cellular level.

Supporting your body with electrolytes such as magnesium during times of stress is helpful.

1.Food
I always take a food first approach. The best foods to ensure magnesium in the diet:
-cooked leafy greens
-dairy
-avocado
-cacao
-bone broth

2. Supplements
It differs from person to person. My favorite magnesium supplements are magnesium glycinate (calming) and magnesium malate (energizing). Work with a healthcare practitioner to find the best approach for you.

3. Electrolytes.
You can increase electrolytes from a homemade concoction (mix 4oz juice, 4oz coconut water and 1 tsp. high quality salt or from packets (I like LMNT and Pickleball).

How can you boost your minerals during a busy week?

01/31/2023

Do you need something sweet after a meal? Dark chocolate to the rescue!

We finish our meal and find ourselves searching through the pantry to find a sweet treat. Let’s explore the benefits of why dark chocolate us the perfect fit.
⁠
✔️Dark chocolate is a great source of the key minerals such as, zinc, magnesium, & iron.⁠

✔️Dark chocolate contains polyphenols and flavonoids! What are they?

-Flavonoids are an antioxidant found in cacao. Antioxidants protect against free radicals which are unstable molecules that can cause cellular damage in the body. ⁠
-Flavonoids stimulate the production of nitric oxide. Nitric oxide causes your blood vessels to relax, improving blood flow. Better blood flow can help lower blood pressure & improve cognition. ⁠
-Polyphenols are reducing agents, and together with other nutrient reducing agents, such as vitamin C, vitamin E and carotenoids, protect the body's tissues against oxidative stress and inflammation.

✔️What dark chocolate lacks in sugar, it makes up for in flavonoids, polyphenols, & minerals.
⁠
✔️The higher the percent cocoa, the higher the flavonoid content, and the more benefit you will get from the chocolate.
- Can you get as high 80% cocoa (or higher). Also, check labels for brands that contain less than 5 grams of added sugar per serving.
- Another option is to add 1-2 tbsp of cacao nibs or 100% cacao powder (no added sugar) to smoothies or energy balls.
⁠
Will you join me in adding flavonoids & polyphenols to your plate this week?

01/25/2023

“𝐈 𝐡𝐚𝐝 𝐧𝐨 𝐢𝐝𝐞𝐚 𝐈 𝐰𝐚𝐬 𝐦𝐢𝐬𝐬𝐢𝐧𝐠 𝐭𝐡𝐞 𝐦𝐚𝐫𝐤 𝐨𝐧 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐥𝐢𝐤𝐞 𝐭𝐡𝐢𝐬!”
𝐓𝐇𝐈𝐒 - 𝐢𝐬 𝐚𝐥𝐫𝐞𝐚𝐝𝐲 𝐰𝐡𝐚𝐭 𝐩𝐞𝐨𝐩𝐥𝐞 𝐚𝐫𝐞 𝐬𝐚𝐲𝐢𝐧𝐠 𝐚𝐛𝐨𝐮𝐭 𝐭𝐡𝐞 “𝟐𝟎𝟐𝟑 𝐏𝐑𝐎𝐓𝐄𝐈𝐍 𝐏𝐎𝗪𝐄𝐑 𝐏𝐀𝐂𝐊!”
Traci messaged me last week to tell me that she’s been using the visuals, written guidance and recipes inside this guide to level up her nutrition.
And over the last 2 weeks she’s noticed an increase in:
⚡️physical energy; running 🏃‍♀️ longer without feeling completely ⛽️ out of fuel!
🧠 mental energy; she’s not running around trying to remember where she left her keys when it’s time to leave the house for work!
💪 motivation; because she is seeing results from increasing her protein and actually being consistent in doing it, she’s more motivated to keep focusing on her nutrition. She’s even gotten to the gym more in the last 2 weeks than she has in the last 3 months!
So many of you have reached out to me over the years asking how to consistently hit your protein targets.
You do “good” for a while and then life happens and you “fall off” just enough that it keeps you staying stagnant with your weight loss goals!
And this is why inside the Protein Power Pack we break down exactly how to stop 🛑 MISSING THE MARK and start seeing results like Traci is seeing!
𝐇𝐮𝐫𝐫𝐲 𝐭𝐡𝐨𝐮𝐠𝐡 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐭𝐡𝐞𝐫𝐞’𝐬 𝐎𝐍𝐋𝐘 𝐀 𝐅𝐄𝗪 𝐌𝐎𝐑𝐄 𝐃𝐀𝐘𝐒 𝐥𝐞𝐟𝐭 𝐭𝐨 𝐠𝐫𝐚𝐛 𝐭𝐡𝐢𝐬 𝐚𝐰𝐞𝐬𝐨𝐦𝐞 𝐠𝐮𝐢𝐝𝐞!
𝐀𝐟𝐭𝐞𝐫 𝐭𝐡𝐢𝐬 𝐰𝐞𝐞𝐤 - 𝐓𝐡𝐞 𝐏𝐑𝐎𝐓𝐄𝐈𝐍 𝐏𝐎𝗪𝐄𝐑 💥 𝐏𝐀𝐂𝐊 𝐰𝐢𝐥𝐥 𝐛𝐞 𝐠𝐨𝐧𝐞 𝐟𝐨𝐫𝐞𝐯𝐞𝐫!
Link in comments 👇 to grab it now!

01/20/2023

Let’s play a FUN GAME this Friday 🎯
Drop your best guess for which food HAS MORE PROTEIN PER SERVING; THIS OR THAT
GO!!!! 👏👏👏
👇👇👇

01/18/2023

𝐒𝐨 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐞𝐚𝐭 𝐌𝐎𝐑𝐄 𝐏𝐋𝐀𝐍𝐓𝐒 🪴 𝐛𝐮𝐭 𝐲𝐨𝐮’𝐫𝐞 𝐰𝐨𝐫𝐫𝐢𝐞𝐝 𝐲𝐨𝐮’𝐥𝐥 𝐟𝐚𝐥𝐥 𝐬𝐡𝐨𝐫𝐭 𝐨𝐟 𝐲𝐨𝐮𝐫 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐠𝐨𝐚𝐥?

Whether you’re:
👉 an animal eater who desires to incorporate more plant based foods into your diet
👉 someone who chooses to eat plants over meat
👉 eating plant based for ethical or religious reasons certain times of the year (like Lent coming up 😉 🙏)

YOU ABSOLUTELY CAN HIT YOUR PROTEIN TARGETS eating more plants!

How?

See 👀 Protein even in the most uncommon places!

Like in veggies, a place where protein is commonly overlooked! Go for foods like:

🥔 POTATO (with the skin) - 4g/ 1 medium
🍄 Mushrooms - 4g/1 cup
🥗 Asparagus - 3g/1 cup

Now - is it likely you’re going to sit down and eat 1 whole cup of each of the veggies above?

Which is why when we created the “2023 PROTEIN POWER PACK” we show you exactly how to take portions of veggies and other non animals proteins and combine them for max PROTEIN intake!

And we do this by giving you NEVER SEEN BEFORE DIAGRAMS, VISUALS, RECIPES that include more plants - OR - are vegetarian!

Because - trying to create a “system” for doing this on your own is a real PAIN IN THE NECK!

AND because - you can hear your doctor’s voice in the back of your head saying “you should eat more vegetarian for your health,” but what does that even mean?

This PROTEIN POWER PACK “SHOWS YOU” what it means so that you can get your protein and not sacrifice your ethical and religious choices!

AND - if you’re wanting to make little tweaks without investing 💰 in a complete nutrition overhaul - this is for you!

Grab it NOW before it’s gone soon my friends

Link in comments! ⬇️

01/14/2023

I know it’s shocking but you can absolutely hit your protein goals without using protein powder! 🤯

You just DON’T KNOW HOW!

And - that’s why you continue to invest a couple hundred dollars every month or two!

And I get it because our clients feel the same way when they first come to us. Maybe you can relate?

🤔 Too rushed and stressed in the morning that your fall back is always a SHAKE 🥤

🤔 Craving your favorite muffins and brownies but feeling like if you allow yourself to eat them “as is” that you won’t hit your protein goals for the day, so you’ve made it a habit to always add protein powder to the recipe!

🤔 Everyone at the gym you’ve joined for the NEW YEAR is using protein powder saying how much easier it is to hit your protein goals so now you just feel tied to using it, out of habit!

But once clients learn HOW TO GET THE PROTEIN they need through whole food first, and stay consistent in doing it, they realize that protein powder doesn’t need to be their daily “go-to!”

They see protein powder as a way to “carry them” in a pinch like when they are traveling or when they prepared breakfast 🍳 but just dropped their beautifully-crafted sangy on the floor 😬😝

And YOU CAN TOO!!

Inside our 2023 PROTEIN POWER PACK GUIDE you will find specific ways to:

💪 make protein swaps that get you to goal AND eat them in a variety of ways!

💪 batch prep high protein meals and snacks so feeling like you don’t have TIME ⏰ no longer stands in your way!

We are so excited to show you exactly which foods give you the most bang ‼️ for your buck so that you aren’t spending your hard earned BUCKS 💰on expensive protein powders that PS - might not be getting fully absorbed by your gut anyways!

Link in comments 👇 to grab this value before it’s gone!

01/12/2023

Inside the 𝟐𝟎𝟐𝟑 𝐏𝐑𝐎𝐓𝐄𝐈𝐍 𝐏𝐎𝗪𝐄𝐑 𝐏𝐀𝐂𝐊 we share never seen before strategies, visuals and recipes on HOW to get meet your protein goals without ever feeling bored!

👉 20 brand new high protein recipes like “HIGH PROTEIN OATMEAL” 🥣 and HIGH PROTEIN 🍩 DONUTS!

👉 Learn how to calculate your estimated protein needs so you know how much protein to hit daily!

👉 See exactly how to build out your meals using all the foods you love AND get the protein your body needs!

👉 Learn how to get 90, 120 and 150 grams of protein daily - even when eating vegetarian..and more!

✳️ Ever wonder how to get the protein you need at breakfast WITHOUT EATING EGGS 🍳 - it’s in there!

✳️ Curious about ways to get max protein without jacking up your fat intake too? - yep, got it covered!

✳️ Want to know how to easily switch out ingredients so that recipes are made with the foods you truly love, and WITHOUT sacrificing the protein you need? - We give you all the swops!

AND THAT’S NOT ALL!

YOU CAN ALSO GET the “Mindful Meal Prep and Planning” Course to help you build upon what you learn inside the POWER PACK! The best part? You can do BOTH pre-recorded course at your own pace!

BUNDLE the POWER PACK AND the Mindful Meal Course and SAVE 💰

The VALUE in the PROTEIN POWER PACK is estimated at $500 alone!

You can grab both for $170 right now when you bundle by using my code: COACHLAURA - for a limited time!

If you’ve been wanting to find ways to level up your protein game that work ALWAYS - and don’t make you lose interest - this is it!

Link in comments 👇 to grab this!

01/11/2023

It’s HERE! WHOOT! 🎉

✳️ THE 2023 PROTEIN POWER PACK ✳️

THIS IS OUR MOST COMPREHENSIVE PROTEIN GUIDE TO DATE!

You know that if you plan better - you eat better!

BUT - it’s hard to constantly think of ways to get protein in every day, especially when you:

👉 don’t like to eat a ton of meat and are confused about what plant based foods to combine to reach your protein goal!
👉 feel like you’ve got to do protein “perfectly” and that feeling of uncertainty results in you eating chicken 🐔 and broccoli 🥦 AGAIN!
👉 literally have no clue 🕵️‍♀️ how much protein you even need!

In this nearly 50-PAGE GUIDE, we break down exactly why protein is so important to your goals and how to reach them without ever getting bored or feeling like you don’t have the knowledge to make quality protein choices to fuel up for the day!

And - you’ll get our most favorite, never seen before, high protein recipes that you can whip together in minutes!

With this program you are going to:

✅ Have a clear cut plan for “fueling up” for the day without feeling like you need to nap 2 hours after eating!
✅ Understand how to put together high protein meals “your way” without following some NEW YEARS 🎊 weight loss meal plan that restricts all they foods you love!
✅ See how to calculate your estimated protein needs and shift eating habits to maximize the amount of protein your body can digest at one time!

If you have been thinking about making tweaks to your diet in the New Year, and your protein intake is something that’s been a constant struggle - THE PROTEIN POWER PACK is for you!

And - the best news is that it’s available RIGHT NOW FOR IMMEDIATE DOWNLOAD!

Use my code: COACHLAURA and save 10% RIGHT NOW - for a limited time

It’s time to get it done with PROTEIN and the power pack will help you do it!

Link in comments 👇 to grab it!

01/07/2023

𝐄𝐯𝐞𝐫 𝐟𝐞𝐞𝐥 𝐥𝐢𝐤𝐞 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮 𝐞𝐚𝐭 𝐜𝐚𝐫𝐛𝐬 𝐲𝐨𝐮 𝐜𝐚𝐧𝐧𝐨𝐭 𝐬𝐭𝐨𝐩?

Like if you allow yourself 1 cookie or 1 piece of bread that you just end up SNACKING ALL DAY LONG? 😫

I GET IT and I’ve been there.

As a child my family ate A LOT of 🍝 ! We also had milk, bread and dessert. A super carb heavy meal!

And I felt like DEATH 💀 after dinner and for the rest of the night.

And - it also happened every other day of the week that I loaded up on carbs and forgot about the importance of other nutrients, like !

Protein helps:

🩸balance out the affects of carbs, regulating blood sugar!

🍴to keep you feeling fuller longer so you end up snacking less often!

🧠 Improves function of the weight regulating hormone, ghrelin, which tells your brain it’s time to eat!

Many studies show that those who increase protein intake TO 30% or more ended up eating less food volume daily - and didn’t feel as though they were “restricted” at all! 🤯

Once I learned the importance of incorporating more protein and actually how to get it on my plate consistently every day - I no longer felt miserable.

And I want you to feel this way too, which is why next week we are going to REVEAL something that will be a complete game changer for you when it comes to protein!

And it’s something EVERY SINGLE PERSON can use, regardless if you are a 🕺or a 💃 or what nutrition goals you are working on 💪

01/07/2023

The #1 way to boost metabolism is by
(wait for it)…🥁🥁🥁

Of course portions and choices of foods are key! And technically there comes a point where this can be counterproductive - but generally speaking “it takes calories to burn calories!”

Out of all of the 3 macronutrients; Carbs, Proteins and Fats - is by far the most efficient at burning energy, by some 20 to 35% according to some studies.

How? It takes more energy to digest protein, which contributes to the overall calories you burn 🔥 at rest.

But more importantly - a higher protein diet can change the way you STORE the calories you DO eat!

Studies done on subjects who consumed a high protein diet, on average, stored 45% of the calories consumed in muscle whereas those who consumed a LOW PROTEIN DIET stored 95% calories in FAT 🤯

And if you can build more LEAN MUSCLE MASS, you can burn calories more efficiently and keep your metabolism rev’d up!

So does this make protein superior to the other macros? - because truly all macronutrients play key roles in the body, but it does make it pretty damn important, especially if weight loss is your goal!

And that’s exactly why we want to help you find easier ways to get the protein you need!

Because we want 2023 to be the year you achieve your goals!

The BIG REVEAL IS COMING SOON! KEEP A CLOSE EYE OUT 🤓

01/04/2023

“You aren’t going to recommend I eat 🍗 chicken and broccoli 🥦 every day are you because I might 🤮 if one more person tells me this is what I need to do in order to “heal my hormones”!

This is what our client Liz said this week when she started coaching with us.

She’s been through so many NEW YEARS gym “challenges” and cookie cutter meal 🍽️ plans that recommended CHICKEN 🐔 as the main source of protein!

And while there’s some great qualities about chicken that can help you achieve your health goals, including that it’s high in protein and low in fat…

It’s also extremely BORING and monotonous 🙄 to eat the same thing every day!

The good news is that YOU DON’T HAVE TO!

In fact, you can skip the CHICKEN altogether and meet all of your protein needs with a variety of other foods!

And we are going to show you EXACTLY HOW we get our clients, like Liz, to reach their protein goals consistently without eating foods that bore them!

STAY TUNED FOR THE BIG ANNOUNCEMENT 📣 ahead! You won’t want to miss! 😉

Laura Palmer RD

02/08/2023

01/31/2023

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