High Protein Lucky Charms Shake

Craving your favorite breakfast cereal but still want to hit your macros? THIS smoothie is for you!

Ingredients:

-2 scoops of Blueberry Protein Powder (I prefer KOS Protein)

-1 cup Fairlife Milk

-Ice

-1 serving of Lucky Charms cereal

-Dollop of whip cream (as a topping…definitely optional…but why wouldn’t you!?!?)

Blend the protein powder, milk and ice together until the preferred consistency. Top with Lucky Charms and whipped cream (because, come on, you KNOW you want to!) and ENJOY!!!

Are you eating enough?

It’s common to see lots of folks under-eating for their bodies needs. Let’s take a look at a few signs that you may not be eating enough:

▪️Constant Fatigue:

Even after a full night's sleep, you find yourself dragging through the day. The reason? Your body derives energy from calories. A deficiency means less fuel for daily tasks.

▪️Brain Fog:

Feel like you're wading through mental mud? Our brains need glucose to function optimally. Without sufficient caloric intake, cognitive functions like memory and concentration can suffer.

▪️Always Cold:

Your body burns calories to produce heat. Insufficient calorie intake can reduce your body's ability to regulate its temperature, leaving you feeling cold more often.

▪️Mood Swings:

Hello Hangry! Serotonin, a neurotransmitter responsible for regulating mood, requires certain nutrients from food to be produced. Lack of proper nutrition can lead to mood imbalances.

▪️Hair & Nail Problems:

Both hair and nails are made of protein. Without enough calories, and especially protein intake, they can become brittle or even lead to hair loss.

Every function in our body, from cellular regeneration to hormonal balance, relies on the energy derived from the food we eat. When we consistently consume fewer calories than we need, it's not just our waistlines that suffer, but our overall health. If you're experiencing any of these symptoms it might be time to revisit your daily intake + work towards fueling your body so you can feel like an amazing human vs a cranky zombie.

Are you always food focused?

Make it stand out

Thinking about the next meal while you are eating or within an hour after eating?

One reason could be that you aren’t allowing yourself to become full + satisfied during meals.

You’re trying to keep your meals as small as possible.

In turn you end up eating several super small meals, grabbing a bite of this and that…

Snacking all day long.

You are always thinking about food.

Making decisions about food.

Food. Is. A. Constant. Thought.

One easy way to road test if you’re falling into this category is to increase your food at your meal times.

You can also increase the quality of your food at meal times.

Example:

If your current lunch looks like a lean cuisine + then an hour later you’re hitting the candy drawer - you’re likely eating around 500 calories.

Switch it up to a more filling + quality lunch like, a Chicken burrito bowl:

Chicken

Black beans

Roasted sweet potato

Spinach

Guacamole

+ a side of dark chocolate.

This lunch would run you around 500 calories too + keep you fuller for longer….which means you aren’t thinking about or grabbing food in the next hour.

So while always eating small meals may seem like the way to successfully diet it could be a roadblock that’s holding you back.

Scale Not Moving?

Scale not moving? Start here. There could be several reasons your scale isn’t moving in a fat loss phase. Let’s focus in on one possibility.

Scenario:

Macro protocol: 135p 155c 65f, 25fiber - 1745kc

You’re tracking + hitting targets 6 out of 7 days. Average step number is consistent. No changes in scale, no changes in measurements.

Let’s get curious + dig deeper into your tracking:

▪️Eyeballing coffee creamer <off by 2 tablespoons> 70+ calories

▪️Eating 1/2 a cookie <untracked b/c it was just a few bites> 45+ calories

▪️Quick handful of goldfish before dinner <untracked>: 60+ calories

▪️A Dino 🦖 nugget off your kids plate <forgot you even snagged that>: 55+ calories

That’s 230 calories over your fat loss macros. Pulling you out of a deficit.

If this happens one or two days a week every now + then, not a huge deal. 3+ days a week, this will impact progress.

Before buying into hormones, body is broken, I’ve tried everything + nothing works, or worse - giving up - go back to the basics. Do a double check + be extra mindful for a few days.

Hit me up with any questions - my door is always open!

TWENTY-TWENTY-FOUR

TWENTY•TWENTY•FOUR

▪️This year will only be different if you work towards improving yourself from last year.

▪️No one can do the work but you.

▪️Sleep is a superpower.

▪️Quality food = quality life.

▪️The uncomfortable work is the most rewarding.

▪️ Moving your body with ease is a major flex.

▪️ Stress will catch up with you if you don’t manage it.

▪️ Your family needs you - do your best to stick around as long as you can.

▪️4 days a week isn’t consistency.

▪️Adding muscle to your body will pay dividends for years to come.

▪️Always be proud when you’re 1% better than the day before.

▪️Wanting something isn’t the same as taking action.

▪️ A support system comes in clutch when you start to doubt yourself.

▪️Make peace with the fact that giving your best effort will look different from time to time.

▪️ Surround yourself with people who are rooting for you.

▪️Power in big dreams + believing you can.

▪️God is Everything. See the good in people. Love with all ya got + enjoy the path before you.

Let’s show 2024 how it’s done!

Calorie Dense Foods - How much is in a REAL serving size?

One of the most overlooked foods are calorie dense foods aka foods that pack a punch in calories + don’t do much to keep you full.

These foods typically fall in the fats macro category.

Nuts, oils, butter.

Think about it, no one ever says “man, I’m stuffed from that 3 servings of olive oil that my dinner was cooked with.”

Calorie dense foods are easy to over consume + not “feel them.”

Once you learn this you can then decide how you want to use them day to day.

Peanut butter is a great example. One serving of peanut butter runs around 190 calories.

This is one serving in the picture.

Not much to look at.

IRL You could “just be eating a PB & J sandwich” daily…only to realize you’ve been heavy handed on the PB, eating 3 servings, per sandwich.

Suddenly you’ve got yourself a 750+ calorie sandwich that’s gone in 5 bites.

Maybe you’re cool with that + maybe you’re not.

Either way, it’s worth your time, effort + energy to understand the food you’re eating.