Nourish My Gut

27/07/2022

Had to hop on this Little Miss train! Which one do you relate to? Shoutout to for the template!

23/06/2022

I spent a lot of time reverse dieting last year and it helped tremendously. It helped get my maintenance calories UP to where when I am in a deficit, I don’t need to eat 1200 calories. I can eat more and still lose weight!

Reverse dieting is a period after being in a caloric deficit that you slowly increase calories and macros to maintenance and beyond.

How do you know it’s time to consider reverse dieting?
😵‍💫 Are you constantly hungry?
😵‍💫 Are you eating super low calorie just to prevent weight gain or failing to lose weight on a low calorie diet?
😵‍💫 Are you cycling between restriction and binge-eating?

The body wants to feel SAFE and when we cut calories, the body does not feel this way. This is why dieting causes our metabolism and hormones to down-regulate in order to function on a lower calorie diet. Dieting is a hormetic stressor but remember to “pick your stress” because even these good stressors can work against us when they start to pile on top of one another.

Dieting should be done in short phases and not chronically. I understand the pressure to continually lose weight and I’ve made the mistake of staying too low calorie for too long!

Reverse dieting requires discipline but the benefits are huge. You’ll have an easier time:
🎯 hitting your calorie and macro goals, 🎯make you more likely to get a bigger range of micronutrients in
🎯it will help to build muscle
🎯it can help build a more positive relationship with food especially since you’ll have more flexibility in social situations
🎯most importantly will help you to maintain your results at the end of a dieting phase.

A good rule of thumb for reverse dieting is to spend the same amount of time as you did in a fat loss phase. If you’ve been dieting for six months, give your body a break and reverse diet to maintenance for six months. However, this is not set in stone and should last as long as you need it to!

Keep in mind that reverse dieting is not a quick fix or a weight loss tool. Reverse dieting is a controlled strategy that involves tracking calories, macro intake, and weight. This mean that it may not be for everyone and that is 100% okay.

02/06/2022

For my followers who are not new to keto, what kind of free resource would you like to see?

02/06/2022

Check out my FREE ketogenic food guide on my website: https://www.nourishmygut.com. You’ll receive your guide when you sign up for my email list on the main page. Enjoy!

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07/09/2021

FATS 🥑🥑🥑🥑

Although most of my clients take on a modified approach to keto, many of clients who are new to keto have a hard time getting their fats in. This is usually because we have been conditioned for a long time to eat super low fat 😫 when in reality, fats are so important! They help us make hormones (make and female) and help keep us satiated by slowing down digestion. Of course, the types of fats we consume are important too.

⏪Swipe through to see some fat sources and some of MY favorites to add to meals. A lot of these are really nice and can be taken on the go too!

Keto is easy when you ADD fats to your meal. I love picking a protein, adding a vegetable, and adding fats around them. It helps give variety and flavor too! This also can be applied to any diet. If you’re low carb or don’t subscribe to any particular diet, add a carbohydrate that you like such as sweet potato, fruit, or legumes (lentils are my fav)!

What’s your favorite fat to eat or add to meals?

16/03/2021

PARMESAN SPINACH SALMON 🐟
Trying to switch up my salmon game lately and this is my new favorite. This is super delicious and easy to make! I sprayed two pieces of salmon with a little avocado spray and sprinkled a little . Next, I topped the pieces with some chopped spinach (I used frozen, ~1/4 cup defrosted to top both) and sprinkled grated parmesan on top. I then topped with a little cajun seasoning before going into the oven at 400°F for about 15 minutes. Time will depend on thickness and size of fillet so keep an eye on it! We ate ours with a side of roasted broccoli (avocado oil + more ).

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02/12/2020

If you’re seeing this post, it means I’m asleep but I wanted to schedule this of my last meal from last night before my surgery ahead of time before I forgot to share this nourishing meal. I was really craving a warm and hearty stew and this recipe by really knocked it out of the park for me! This was also my first time cooking and eating celery root. It has a potato-like consistency and tastes similar to a combination of celery and carrot. I HIGHLY recommend this recipe and will be making it again when I’m able to eat more solid foods. Also, just FYI—because this question always comes up: are carrots keto? Well eating a ketogenic diet is about achieving the metabolic state of ketosis. It’s not really a yes or no foods list. Sure, if I were to eat a pound of carrots, it might make a difference but 1-2 carrots in the ENTIRE stew isn’t going to make a difference at all. Plus, I like carrots and they aren’t “empty carbs” 👩🏽‍🌾. I think there’s a big difference between loading up on refined, processed carbohydrates and loading up on nourishing, nutrient-dense foods. ✌🏽

19/10/2020

Air-fryer kabocha squash bites!

Kabocha squash, also known as Japanese pumpkin 🎃 is a great, nutritious add to any way of eating!

One cup of cooked kabocha (245 grams) has just 12 grams of total carbs and ~3 grams of fiber. Kabocha has a lower glycemic load (meaning it will cause a minimal to no blood glucose spike) than a sweet potato but tastes just like one in my opinion! This squash is an awesome source of vitamin A.

One quick way to soften an entire squash is to microwave it for 5 minutes. You do not have to cut into it to do this! Once it’s done, I cut the squash into slices and then cut the skin off. I then cut the slices into “bites”. From there I drizzled them with some avocado oil and tossed them to evenly coat the bites. I added a scoop of unflavored whey protein (I use ) and added some seasoning. You can use whatever seasoning you’d like. Make it savory OR sweet! Toss again in a bowl to coat. From there I evenly spaced out the bites in my air fryer and cooked them at 400°F for 7 minutes. Keep an eye on them after 5 minutes as your air fryer may cook faster than mine! Enjoy!