Busy Gal Nutrition

13/11/2023

17/09/2021

Here’s the deal with eating late at night: it may give you heartburn or create less restful/restorative sleep, BUT other than that it doesn’t really matter at. ALL.

You may find it helpful to stop eating at a certain time at night to avoid letting yourself get the munchies. I get that, too.

But I’ve found it’s not the timing that is the villain here- it’s much more likely stress and hunger from the day you had!

When it comes to weight loss that lasts, imposing arbitrary rules on yourself for “discipline” isn’t healthy.

Because doing something just because you think you *should* doesn’t mean it actually works for you and your body.

If you’re a busy woman with a lot of stress, sometimes eating after a certain time is ACTUALLY the healthier thing for you because you can relax and be present with your food.

And it’s definitely better if the alternative is undereating.

14/09/2021

Still haven’t figured this one out myself, but my message here is just make sure you’re eating enough along the way 🤪 comment if you kind of LOVE the challenge of a full schedule!

09/09/2021

Have you tried eating healthier because you know you SHOULD only to feel totally miserable?

Our client, Blayne, was the same! Blayne wanted to refocus on her health 4 months ago after a year struggling during the pandemic.

But she had a problem: she didn't know where to start without getting totally frustrated and feeling very unsatisfied with her food.

Can you relate??

Blayne says:
"I struggled a lot with not having a grasp of what "eating healthier" actually looked like for me. Doctors would tell me to diet or lose weight but didn't actually have any concrete steps or advice on what that looked like. I kept trying to do a version of it on my own but didn't see any results or feel any better and ended up just getting frustrated."

Blayne was READY to eat well, but she LOVES food (my kind of gal), so she knew for any change to be sustainable she had to still enjoy the food she eats!

So, how did Blayne finally achieve a healthier way of life that worked for her?

✅First, we focused on REALISTIC food options that fit her busy schedule, tastes, and the size of her kitchen!

✅We focused on SOCIAL food choices, like movie theater candy, having treats her friend bakes, and going to parties and her favorite restaurants!

✅And we majorly focused on inflammation, really targeting our approach to calming down her body, her symptoms, and her chronic pain.

So, can you eat healthier without misery? Maybe even ENJOYMENT? YES!

Blayne says: "A big breakthrough was learning and accepting that there is a way to feel good and eat healthy and still have room to enjoy the social connection through food that means a lot to me, like trying my friend's newest baking project or sharing tater tots with my nephew”

At Busy Gal Nutrition, we believe you can have your cake and have great health and body confidence too.

Blayne finally has the healthy lifestyle that works for her!

Are you struggling to find your definition of healthy that makes you HAPPY? DM me and let’s talk because you deserve to have it ALLL, girl.

25/08/2021

No time to spare in the kitchen? I FEEL you! LAZY kitchen hacks for the girl that has no time (AKA you) ⤵️

🥒Buy pre-chopped veggies! Give them a quick rinse and they’re ready to go

🍤Shop the frozen section. Keeping frozen items to mix and match in your meals makes things extra easy in a pinch

🍚Get a steamable option! Popping a potato or 90-second rice in the microwave could save your 45 minutes of cooking

🥗Use bagged salads or your favorite greens mix for a high fiber side! These can add a lot of flavor and color, just make sure you read your labels to avoid adding a ton of unwanted calories from toppings and dressings

Are weeknight meals at home one of your biggest struggles?? Download my FREE weeknight dinner guide for weight loss!! It has a time-saving tips and NINE of my favorite quick balanced meal ideas for busy evenings!

Want the guide? Comment ⤵️ and I’ll send you the link!

17/08/2021

Can you achieve your weight loss goals AND food freedom? YES!

Have you tried many diets and fast fixes with NO lasting results?

Our client, Becca, was the same! Becca was tired, not confident in her skin, and she had poor digestion.

She was eating healthy foods, but was BEYOND frustrated she wasn't losing weight. She was also SO tired of restrictive diets that made her feel guilty for eating the foods she loves.

Becca was READY to have food freedom and feel her best!

But where do you begin to achieve all of the above?
You don't do everything all at once! There is a process!

Every week we build on her knowledge, assess her barriers, and set small goals to keep going.

This process helps you learn HOW to eat, so you can choose WHAT you eat. Food freedom!

After all, confidence is built from keeping small promises to yourself and learning through the process!

Becca has reached her weight loss goals and she is on her way to maintenance!

What could you achieve if you felt confident about your nutrition and confident in your own skin? What would food freedom look like to you?

16/08/2021

I love nutrition so much because I know what it feels like to feel VERY uncomfortable in your own skin.

I have battled acne and acne scars for YEARS, starting when I was 14 years old.

Acne is painful and miserable, totally wreaking havoc on your confidence.

Long before I became a dietitian, I got interested in nutrition in hopes that it would improve my skin.

Aaaaand… it did!!

My skin is clear (most of the time 🙃) But it took me a long time to separate GOOD information from BAD information.

Just like with weight loss, there’s tons of bad information on the internet about nutrition for your skin.

And bad information can do so much more harm than good.

So what really worked for me?

➡️Balancing my blood sugar
➡️Getting as much variety in my diet as possible
➡️Getting plenty of lean protein and water
➡️Taking care of my gut health
➡️Filling in nutrition gaps
➡️Staying consistent with routines

It just so happens, what helped with my skin is also a LOT of what I recommend to my clients that are on a weight loss journey!

What ELSE was needed to improve my skin? Getting the help of a professional!!

I’m a dietitian, but I’m not an esthetician or dermatologist. I needed a skin expert to help me.

If you have nutrition goals and you’re having a hard time separating good information from BAD information, you’re not alone!

Getting the help of an expert can save you time, money, and HARM!

Much more to come on my skin story (it’s a LONG story after all!!) but
If you want to feel confident in your own skin and you feel like you’ve been searching for answers only to get more confused….

You’re not alone! There IS a solution for you. It may take time, it may take expert help, but it’s out there.

If you’re looking for answers with your weight loss goals and you’re unsure where to start or what’s the truth, DM me!

09/08/2021

In other earth-shattering news: you also need to eat some carbs to build those gorge muscles.

If you’ve been wanting a toned look, restrictive dieting and quick fixes are not the way to get there!

I know it’s tempting to cleanse, drink special teas, and cut out certain foods. I get it because I used to think the same!

After all, that’s what the Pinterest graphics and influencers tell us to do, right?

But here’s the thing: Weight loss is not the same as fat loss.

Weight loss by restriction may not get you that toned look. and we KNOW restrictive dieting doesn’t last.

But FAT loss requires consistency, eating enough, and balancing your plate. You’ll make abs in the kitchen by:
💪feeding yourself throughout the day
💪getting all the nutrients you need on your plate (including high-fiber carbs!)
💪fitting in your favorite foods in moderation so you CAN stay consistent
PLUS
💪strength training
💪great sleep and stress management

If your goal is tone, strength, healthy habits for life, results that last? Skip the diet mentality and head to kitchen to fuel your body!

And maybe save this to remind your future self not to buy a “cleanse” 😘

05/08/2021

Want to know a secret? I’m not a perfect eater.

I’m a dietitian and I don’t eat perfectly.

And you don’t need to either.

You don’t need to eat perfectly to have great health.

You don’t need to eat perfectly to reach your weight loss goals.

If you’re eating “clean” all the time and not seeing results and/or having a BAD time with it, we need to talk.

There is no “perfect” way to eat. There’s no right and wrong when it comes to nutrition.

There’s just your body and what works for you.

You don’t have to live off of chicken and broccoli to see results.

You don’t have to give up carbs to have abs (actually you NEED those)

You can totally eat frozen food and be healthy (I do it all the time hehe)

Just because it looks “perfect” on paper or social media, doesn’t mean it’s the only answer to getting the results you want- especially if it’s not sustainable for you!

My advice? Be less focused on eating perfectly and much more focused on what works for YOU!

In the Busy Gal Nutrition coaching program, we encourage lots of imperfect eating. And we believe that’s why our clients get results and KEEP their results. You can too 💕

03/08/2021

Have you been focusing on closing your rings, burning as many calories as possible, sweating it out extra hard, just to see NO progress on the scale?

There may be a reason for that.

I frequently get asked how many calories someone should be burning during a workout. And I get the fixation. It feels awesome to look at your FitBit, Apple Watch, etc and see that you TORCHED 600 calories.⁠⠀
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But here's my follow-up question: if you weren't burning so many calories, would you still do it? Do you look forward to the exercise? what does it do for you besides the calories it burns? Because I have news for you.....⁠⠀

If you're only doing it for the calorie burn and you actually dread going, it's not going to last. Raise your hand if you've ever given a "donation" month after month to your gym because you really didn't want to go. You just felt like you should to "burn calories."⁠⠀
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Well, now I'm going to make you really upset..... weight loss is 75% diet. Because it's much easier to reduce calorie intake than it is to expend the energy to burn off a lot of calories. Plus, we know that calories in vs calories out is not the full story when it comes to weight.⁠⠀

Any movement is good for your body, and exercise can help with weight loss a LOT. But the two go hand-in-hand. Exercise really shines when it comes to improving your metabolism with muscle building and KEEPING the weight off.⁠⠀

Moral of the story: do the exercise you love and don't get in your head about the calories you're burning. Give yourself a pat on the back for freaking showing up for yourself and doing something to celebrate your body.⁠⠀

You may not burn as many calories doing yoga, tai chi, pilates, or weight lifting, but you'll still see and feel the fabulous effects. and if you love it and keep going back? You'll burn way more calories over time than if you quit altogether on a bootcamp class you couldn't stand :) ⁠⠀

02/08/2021

You’re going to want to save this for when you undoubtedly will need it 😘

When you’re especially busy, it can be easy to let yourself be last on your priority list. But here’s the thing: food is fuel. It’s energy. And your goals that you set for yourself MATTER.

So in the Busy Gal Nutrition coaching program, we believe you can have it all. And having it all starts with having delicious and balanced meals.

You don’t have to spend a ton of time prepping. You don’t even have to spend a ton of time shopping. But you do HAVE to eat!

Which of these 4 are you going to try when you’re really busy?? Let me know⤵️

27/07/2021

Can we just talk about how GLORIOUS it is when you can go to the bathroom regularly?? un-sexy subject unless you know what this feels like....

We often think about the changes nutrition will make to the number on the scale, the size of our jeans, and our outward appearance. But have you ever thought about the changes to your LIFE?

are the real victories.

When you FEEL good inside and out.

When you show up in your everyday life as the woman you know you're supposed to be.

When you can enjoy your kids, your evenings, and your workouts because your body is fueled and nourished.

With great nutrition, you're going to feel it faster than you see it! Meaning: the number on the scale and the outward changes may be slower, but you can FEEL better almost instantaneously when you start to balance your plate and your habits.

You may be busy, but you can't afford to not care for yourself when the world is waiting on you to show up as your best self.

Some food for thought ;)

26/07/2021

Fun fact: I’m that girl in my friend group that’s always hungry and I have NEVER missed a meal (unless I’m stuck on a plane or something, and that’s not pretty)

I’ve heard from women that they are self-conscious around their friends and family about needing to eat frequently and craving balanced meals because their friends don’t seem to eat as much or need as much.

And I get it. Because diet culture says eat less. Those “what I eat in a day” videos that models show you say eat less. Maybe your aunt with the “helpful” unsolicited advice says eat less….

Let me tell you: eating as little as possible is not something to aspire to. In fact, it’s the exact opposite of where you really want to be…

Do you want a healthy and efficient metabolism? Eat more.

Eat more lean protein.
Eat more fruits and veggies.
Eat more whole grains and legumes.
Eat more healthy fats.
Eat more frequently!

I’m a foodie. I became a dietitian because I LOVE food.

And I want myself and my clients to eat as much food as possible.

It keeps your metabolism healthy and your body and brain nourished. That’s hot, no?

Let’s aspire to feeding ourselves enough. And often. And really well. You need fuel for where life is taking you

Now, who wants a snack??

21/07/2021

What it takes to be READY to commit to a weight loss journey ⤵️

➡️You have a strong reason “why”

➡️You’re ready to take small, imperfect action every day

➡️You know you’re ultimately responsible for your own success (but of course there is NO shame in guidance and accountability to go with that!)

➡️You know there’s going to be hard days and weeks, but those are necessary learning moments

➡️You're ready to do it safely and sustainably, even if it takes a bit longer than you would like. Your mental and physical health come before anything else.

There's never a perfect time to work towards your goals, but there IS the right stage of change to be in!

You could have the perfect plan, the perfect coach, and the perfect conditions to reach your goals, but none of it makes a difference if YOU are not ready.

When YOU are ready, it doesn't matter how busy you are. It doesn't matter what's going on in your life or what obstacles you have. As long as YOU are ready to go, you'll never fail.

In the Busy Gal Nutrition coaching program, we want it really REALLY badly for you. And we're going to give you anything and everything you need to succeed. But if YOU are not ready, there's nothing we can do for you.

If YOU ARE ready, there's nothing that can stop you 😊

20/07/2021

Have you tried so many diets that you're starting to think you can't lose weight at all? I've been there and so has Shannon!

If you're questioning your abilities to reach your goals, we need to talk.

You have not failed. YOU have not failed. Consider this for a hot sec:

The DIET failed because it wasn't meant for YOU. If you're not getting where you want to be following a restrictive diet, another diet is not the answer!

In the Busy Gal Nutrition coaching program, we prioritize 3 very important things:

⏩YOUR unique nutrition needs (because all women DO NOT need keto and 1200 calories to lose weight)

⏩YOUR lifestyle (because not everyone has time to meal prep or work out an hour a day)

⏩YOUR favorite foods (because contrary to popular belief, it really freaking matters that you love what you eat so you can maintain your results)

If you're skeptical that you can reach your goals, consider if you've ever prioritized what works for YOU! If you haven't, DM me and let's talk about a personalized approach 💕

19/07/2021

Sure, you can get full from eating just protein and veggies. But does it SATISFY you like it would if you had some potato and fun, zesty sauce to go with?

When it comes to weight loss that LASTS, your satisfaction from food needs to be top priority.

Food is meant to be ENJOYED! After all, you have to spend a lot of your life eating. and you have taste buds for a reason.

It's not enough to be full. You can feel full AND satisfied and still reach your weight loss goals.

In the Busy Gal Nutrition coaching program, we focus on calorie awareness and building your balanced plate. With these two things in mind, ALL foods can fit in.

There's no need to deprive yourself all day long or all week long. In fact, depriving yourself of food satisfaction is probablyyyyy why you find yourself starting over and over again.

You can have it all. You're a gal who deserves to have it all.

What's your favorite FUN food that always satisfies you? Lately it's potatoes for me- fried, mashed, baked, we don't discriminate.

17/07/2021

Working on your exercise habits for weight loss?? If you’re busy, you have to be strategic with your time!

But also, working harder is not necessarily working smarter. No matter your goal, odds are you don't need to be spending hours in the gym :)

Swipe through for some do’s and don’ts and share this with your workout buddy!!

15/07/2021

How do you stay motivated?? Trick question. YA DON’T! 😜

The idea of staying in motivation mode is super appealing. it feels GOOD to be motivated. but reality is, no one wakes up EVERY day motivated to take action on their goals.

Motivation is fleeting, just like other thoughts and feelings you have. Our state of mind constantly ebbs and flows. and honestly, Thank God, because no one wants to stay mad, sad, or anxious.

We can't expect good thoughts and feelings like motivation to always be with us either.

So how do you work towards a big goal like weight loss without constant motivation?

What do you do when you inevitably have a bad day, or you're tired, or you're just not up for the work that lifestyle change requires?

You rely on those teeny tiny, unsexy, seemingly insignificant habits you've built.

You rely on your survival skills. Those little tried and true things that just work for you.

You prioritize what matters most and let go of the rest for another day.

Being successful doesn't require motivation every day. But success long-term comes from knowing what works for YOU, what to prioritize, and when to slow down a bit.

You won't know these things about yourself overnight. These are tools that come from trying, failing, and learning.

You can't rely on motivation, but you CAN rely on what you know about yourself. In the Busy Gal Nutrition coaching program, learning about yourself is a MUST for your long-term success.

A little boost from me or may help as well ;)

SAVE this if you need a little reminder every now and then that YOU are capable, no matter how much "motivation" you have right now.