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Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 5pm Friday 9am - 5pm

Liveinspird

LiveinspiRD offers personalized nutrition and lifestyle coaching, consulting, and wellness support.

Licensed across multiple states, we bring evidence-based care to help you reach your health goals in a way that fits your real life.

01/31/2023

Your body is incredibly smart❤️

Fat is a safety mechanism and fuel is put into storage for later use.

You have a set amount of fat cells as an adult whether you lose or gain weight. Triglycerides are what are stored in your fat cells to be used as energy later.

Your body is incredibly sensitive to stress. When it senses acute stress (short term) it will often speed up the rate from which we pull from our fat stores.

But when your body continues to experience long-term stress (aka famine or starvation) our "caveman" brain takes over and things begin to slow down to conserve energy.

When we are constantly restricting energy and nutrients and maybe even over-exercising, this forces our body to compensate. It forces our body to SURVIVE.

Post-famine (aka restriction) your body is ready to put on fat until it feels safe enough to use energy well enough again.

This is where the safety or healing weight comes in. Sometimes women need to gain 10-30 lbs to support metabolic markers, improve hormonal symptoms, reduce stress hormones, and improve metabolism.

This can be incredibly frustrating when you might already have weight you would like to lose.

It can be easy to compare your body to other women who might have the physique or body you would like. Keep in mind that having too little body fat is just as stressful for the body.

The goal is to find the optimal body fat for YOUR body. That will look different for everyone. Keep in mind that less body fat does not always equal healthier.

So how long will the healing/safety weight last?

This will take time and it will be dependent on how long you were restricted before. It's hard to expect your body which has felt unsafe for years to feel safe enough in 3 months to lose body fat.

Be patient. Be kind. Focus on improving lifestyle habits. Show your body some love.

Future you will thank you💕

08/30/2021

Ladies, should you take creatine?

YES!💪🏻

When should you take it?

When you remember🤗

How much should you take?

5 grams daily🤩

Creatine is one of the most studied supplements out there, with 1,000+ studies supporting its use.

Share with a female friend who can benefit from this info❤️

06/24/2021

Scale fluctuations are normal🤗

You may hear me say that the scale isn't a determining factor in fat loss. I say this because your weight on the scale can change by 5 lbs daily! And no, it's not because you gained 5 lbs of fat over night, there are many factors that can lead to the number on the scale going up. Being dehydrated, not getting enough sleep, just traveling on an airplane, eating a large meal, consuming alcohol, consuming caffeine, or even doing a hard workout can cause fluctuations on the scale. The scale can be a great tool when it comes to tracking progress but it's not the only tool. Better ways to track progress can be, focusing on how you feel, how your clothes fit, progress photos.Try not to focus solely on the scale and to now weigh yourself everyday, multiple times a day!

I can teach you how to have a healthy relationship with the scale during your weight loss journey. Set up a one-on-one discovery call with me via the link in bio and we can discuss options that will work for you so you can start seeing results💪🏻

05/06/2021

Glycogen is a polysaccharide that stores glucose for later use as energy. 🔋

Glycogen is broken down to release glucose, which you use as energy in between meals and during workouts. It is essential for glycogen stores to be full for intense exercise. It is equally as important to replenish them after your workout.

Replenishing glycogen stores will accelerate muscle recovery and prevent muscle loss. Make sure to eat within 30-60 minutes post workout! After you have eaten, it will take up to 24 hours for your glycogen stores to completely replenish.

❓ What type of food should you eat to restore your glycogen stores?
Foods high in carbohydrates are recommended to quickly refuel after an intense workout. Your body will be able to quickly convert the carbs from your meal or snack into glycogen.

Swipe to see a few examples!

04/20/2021

Stop categorizing foods as good and bad 🚫🙅

Food cannot have morality. An important part of this journey is learning that all foods can fit.

Food is food.

Whether it's a cookie, carrot, pretzel, or fish it will fuel your body and give you nutrients.

Yes, some foods are more nutrient-dense than others but just because a food item has fewer calories and less sugar does not make it "good".

Just because a food has more calories and more sugar does not make it "bad".

The only "bad" foods should be foods that are expired, spoiled or rotten. You're not bad for eating a cookie and you're not good for eating a carrot your food choices do not define you as a person.

Instead of "good" and "bad", we can think of foods as satiating, delicious, refreshing and we can recognize how they make us feel, energized, happy, nostalgic🤩

Thinking like that can lead to a better understanding of the all foods fit mentality. It will allow you to enjoy eating the things you love while creating balanced and nutrient-dense meals and eating in moderation.

Remember, there is no singular food or food group that causes weight gain or weight loss.

04/19/2021

Polycystic Ovarian Syndrome (PCOS) is a hormonal disorder that affects approximately 10% of women between ages 15-44. It is characterized by infrequent/ irregular periods, increased hair growth, acne, oily skin, dandruff, weight gain, thinning hair, and pelvic pain. Additionally, it is associated with obesity, diabetes, high blood pressure, high cholesterol, depression, anxiety, and endometrial cancer.

Though the exact cause of PCOS is unknown, it can be managed with a healthy diet and regular physical activity. Since PCOS is associated with insulin resistance (affecting blood sugar control) it is important to especially focus on ways to control your blood sugar. This can be done by:

• Eating small, frequent meals- 3 meals and 1-2 snacks per day.
• Limiting sugar sweetened beverages such as soda, lemonade, sweetened coffee drinks, etc.
• Regular physical activity- at least 30 minutes per day

Furthermore, it is important for women with PCOS to emphasize:

• Lean proteins such as fish, chicken breast, beans, lean ground beef, low fat dairy products, nut butter, and lentils.
• Healthy fats such as canola oil, olive oil, walnuts, almonds, avocados, etc.
• Whole grains such as oats, whole wheat bread, pasta, and tortillas, brown rice, quinoa, etc.
• Fruits and vegetables

Doing so will potentially decrease the severity of the aforementioned symptoms and decrease risk of developing the aforementioned disease states associated with PCOS.

04/17/2021

Over 2 million people in the US are deficient in iron. 😱(CDC)

Iron is an essential mineral needed for our 🩸blood 💉 and our 💪growth 🧠

It comes in two forms:
1️⃣Heme: comes from animal sources, better absorbed by our body
2️⃣Non-heme: found in plant sources, not absorbed as well as heme iron

Fun fact: Women have higher needs for iron due to increased blood loss through menstruation.

The more you know about vitamins and minerals the better you can ensure you're getting enough. Always consult with a trusted health professional if you think you're deficient in something.

04/03/2021

Received my second COVID vaccine today with my favorite nurse. Celebrating science and how lucky we are to have this vaccine available so quickly. Shout out to all the rockstar scientists who spent the last year working on this🤩

04/02/2021

Fat is a MACROnutrient, and therefore is an essential part of every diet. Some of the important functions of fat are to:
1️⃣ Cushion and protect organs
2️⃣ Aid in nerve transmission
3️⃣ Increase vitamin absorption
4️⃣ Maintain body temperature
5️⃣ Provide long-term energy

What are the differences between saturated and unsaturated fats?

Saturated fats
⬜️Found in meat products such as chicken and ground beef, dairy products such as milk and cheese, and in deep fried foods and baked goods.
⬜️ May increase blood pressure and serum cholesterol.
⬜️ May increase risk of heart disease due to increased inflammation.

Unsaturated Fats
⬜️ Found in oils such as olive and avocado oil, in nuts and seeds, and fatty fish.
⬜️ Shown to reduce inflammation, support brain health, and increase mental cognition.
⬜️ Reduce cholesterol and decrease blood pressure.

Both of these types of fats are essential in the diet, but overall it is better to get more unsaturated fats and less saturated fats.

03/15/2021

SWIPE TO BUILD A BALANCED PLATE🙌🏻

Fueling yourself properly and making sure you get enough nutrients will give you adequate energy for the day! Following this layout will lead you to success when it comes to creating meals and getting those nutrients.

To create a general balanced plate your goal should be to cover...

✅1/2 your plate with colorful fruits or non-starchy vegetables like salads, roasted broccoli, carrots, apples, strawberries, fruit salad.

✅1/4 of your plate with whole grains/starches like whole-grain pasta and bread, oatmeal, quinoa, potatoes, corn, etc.

✅1/4 of your plate with lean protein like salmon, eggs, chicken, tuna, beans, etc.

You can also include 3 servings of dairy a day and 1-2 servings of healthy fat per meal.

If you cover your plate with any combination using the guidelines above, you will have a delicious balanced meal! 🥦🍓

Address

Columbus, OH

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Telephone

+16144485188

Website

http://www.liveinspird.com/

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