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Food Trim Healthy Mama

10 Tips from a Registered Dietitian for Following the Trim Healthy Mama Plan

 

So you’ve read about the Trim Healthy Mama Plan, and you’ve decided you’re a good candidate for using Trim Healthy Mama as your structure for moderation. Your next step is to get started! Over the course of my time following the plan, I gathered a list of a few tips to help you make the most out of your THM journey.

 

1. There’s a learning curve

Don’t feel bad if you unintentionally eat something that’s “not on plan.” It’s bound to happen (it happened to me!). Also, figuring out what you’re allowed to eat may feel super overwhelming at first. There is a lot to learn in the beginning! Take it in steps. Read one chapter of the book at a time (or as much as you can without feeling overwhelmed) and sit with the information for a day or more. It will get easier.

 

2. Having certain products on hand makes a world of difference

There were several products that made the THM plan so much simpler for me. Which products help you will vary based on your schedule and preferences. Here were some of my faves:

  • Pressed peanut flour – Basically ground-up peanuts with a good portion of the natural peanut oil removed, pressed peanut flour is great for E meals because it is a low-fat protein source that goes great with sweet flavors. It works well in smoothies or you can reconstitute it with water to use it as you would normal PB. Click here to purchase the one I used.
  • Almond milk (or other milk alternative) – Technically, dairy milk is not “on plan” with THM if you’re aiming for weight loss because, as the authors state, it is a “natural crossover” containing both carbohydrates and fat. That’s true unless your milk is fat free – but if you want to follow the plan to the letter, an alternative like unsweetened almond milk is useful. This one might not be as “essential” for others as for me since my family is comprised of hard-core dairy lovers, but it came in very handy for both S and E meals and as a milk alternative in recipes.
  • Low-carb wraps – These are so convenient for S meals. Sometimes you just want to put all that fatty goodness into some kind of bread-like thing. They were awesome topped with pizza toppings and/or Caesar salad. Click here for the wraps I used (also recommended by the THM authors).
  • Sprouted whole grain or sprouted sourdough bread – Your THM-approved bread option for E meals! I goofed up and used non-sprouted sourdough for my first week and had to course-correct with this tasty sprouted Dave’s Killer bread for the next two weeks. Note: eating only sprouted bread is not necessary for blood sugar management, though the plan requires it
  • Stevia – If you want something sweet, it’s nutritionally your best on-plan option. Choose one that is primarily pure stevia or stevia with erythritol or xylitol. Here’s one option that fits these criteria.
  • Almond flour (or other grain-free flour) – I’m a little torn on this one because almond flour and I didn’t exactly get along. I can’t see how you could get too far cooking without any kind of flour at all, but I didn’t take the time (or money) to explore options besides almond.

 



 

3. Don’t forget the protein

They mention this repeatedly in the book, but I can’t reiterate it enough. You need protein to stay full until your next meal, especially after E meals. The carbohydrate in E meals will go much farther if you put some protein in the tank to slow down digestion.

 

4. Be careful with your saturated fat

My biggest nutritional gripe with THM is the amount of saturated fat that can very easily be consumed within plan guidelines. Eating high amounts of saturated fat is correlated with inflammation and higher levels of harmful cholesterol. I personally ate way more saturated fat than daily recommendations most of the days I was on the plan. Be careful with the animal-based fats they recommend like butter, cream, and fatty red meats. Even the small amounts they encourage can easily push you over the recommendations.

5. Make sure to eat your veggies.

The plan itself is focused on fuels and though encouraging of vegetables, does not have a specific requirement for meeting veggie recommendations, and veggies are a very important part of a healthy lifestyle! It can be easy to skimp in this area, (I found some Youtube THMers who warned against this very issue) so be sure and give these powerful plants plenty of attention.

 



 

6. Ignore some of the verbiage from the authors

One of my pet peeves as a dietitian is seeing foods labeled as “good/clean/guilt-free” or “bad/sinful/naughty” as though each individual food could be placed in a single cut-and-dry category of either good or bad. Years of this kind of mindset can make it difficult for people to enjoy any kind of food without feeling guilty (except for raw, non-starchy, organic vegetables). I’ve had many clients who follow up every statement about what they eat with “and I know that’s bad.” (“My family likes pasta and I know that’s bad…I like to eat a lot of fruit and I know that’s bad…Sometimes I eat a piece of chocolate and I know that’s bad.”) It makes me so sad! While there are clearly foods that are more nutritious and deserve to be chosen more often than others, please ignore anyone who tells you that any food is “naughty” or that you should feel guilty for eating.

 

7. The plan is more restrictive than is necessary

In reading the first few chapters of the book, you’ll be preparing for “food freedom”…the authors start the book with that phrase and spend plenty of time discussing the cons of all the diets that are overly restrictive and that eliminate food groups. I was really on board with all of that.

Then for the remainder of the book, you find there is a pretty large list of common foods that are “not on plan” aka “not allowed.” It was a bit of a letdown for me, to be honest. They even cut out healthful options like whole grains based on some overly restrictive and outdated guidelines that I talked about in this post. For the most part, these complete eliminations are unnecessary to meet health goals, so bear in mind that 100% on-plan compliance is not necessary and that you could swap in foods that you know to be healthful.

 

8. Fuel isolation is not necessary for fat loss

I have not seen research to back up the concept of isolating either carbohydrate or fat at a particular meal as a method of weight loss. It can, however, be a structure for moderation that would make sense to some personalities. There’s no magic in the fuel isolation itself, it’s just a way to help some folks balance their overall diet.

 



9. Baked goods are tough

 

 

As I mentioned throughout my time on the plan, baked goods are tough cookies on THM. I know several ladies who follow THM and have found options that they enjoy, and I’ve also tried many plan-approved recipes that just could not cut it for me. If you are a baker (or lover of things baked), be prepared that finding “on-plan” recipes or tweaking your family recipes to your satisfaction may be a long road. You may need several specialty flours, oils, and sweeteners. This was my biggest struggle throughout the plan.

 

10. Do what works for you

Try the plan out – see what you think! If you are one of the people that loves it and finds it freeing, enjoy! Keep your eye on nutritional balance and rock your food freedom. If the plan is a struggle or parts of it don’t make sense, feel free to let them go! Personalize your nutritional plan and only keep the changes that work for your lifestyle and personality.

 



 

Disclaimer: This is not a sponsored post and I have no affiliation with the producers or manufacturers of these products. As an Amazon Associate, I receive compensation for  purchases of products through the links on this post.

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Recipes Trim Healthy Mama

Recipe Feature: Banana Split Oatmeal (THM E Meal)

 

My favorite breakfast on the Trim Healthy Mama Plan was this banana split oatmeal recipe from Oil of Joy. I tweaked the recipe a tad from the original, partly for taste and partly to improve the nutrition to better meet the Trim Healthy Mama guidelines.

Here’s what I did: cut the chocolate chips in half, removed the salt, and used fresh mashed strawberries instead of strawberry jam. I also added 2 scoops of plain whey protein to boost satiety and help regulate blood sugar. The vanilla in the oats really helps to make this oatmeal rich and delicious. It definitely feels like a dessert (it doesn’t have to just be for breakfast!) and it is so, so sweet. I have continued to make it even after finishing Trim Healthy Mama!

 



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Food Trim Healthy Mama

Trim Healthy Mama Week 2 Review

 

My second week of Trim Healthy Mama has passed and I have to say – it went much better for me than last week! I found my groove, took a break from baked goods, and added in S Helpers to prevent low blood sugar. These changes made quite a difference in my quality of life.

 

The Good

I picked up a few useful products this past week – Laughing Cow light cheese, low carb wraps, and sprouted whole grain bread – that made my life a bit easier. The cheese helped me create more savory E options, which I had struggled with during my first week on THM.

I’m not ready to say that I give up on baked goods (in fact I have an almond flour pumpkin chip cake in the oven – fingers crossed it’s edible!), but I kind of took a break from them this week. I really wanted to take this three weeks to play around with grain-free baking since THM requires it and doing so would bulk up my recipe stash for my gluten-free clients, but boy my first week was a crash and burn. I tried a couple of different almond flour recipes that were really flavorless, but powered through eating them so I wouldn’t waste anything. That burned me out a bit on my almond flour experimentation and I didn’t even bother with any of that this week. It made life easier. I have picked out a couple of recipes for my last week (armed with tips from THM groups online!) and I’m ready to try again.

S Helpers make me happy! I felt much better and had no trouble returning to my usual workouts and energy levels once I got just a teensy bit of carb added in to my S meals. It also made me much happier just to have the option to pick even one little portion of carb. Yay for fewer restrictions!

A very unexpected plus was that after I bought all of the expensive extra stuff the first week, my grocery budget actually dipped down a few dollars this week. Who would have thought?



 

The Bad

Honestly, with the exception of still needing a solution to grain-free baked bads (I’ve had more bads than goods so far), I don’t have too many problems to report this week. I have found ways to navigate some of the roadblocks I met with in the beginning, and my S Helpers have fixed my hanger (as in hangry) problem. Can’t complain too much!

 

The Numbers

S meals were definitely the favorite this week because S meal + S helper = happy me. I ended up eating mostly E snacks in between to keep my energy up. My average carb intake was higher (but not by a lot) and my average fat intake was lower (but not by a lot). Interestingly, I was much more satisfied with fewer calories this way, because carbohydrates addressed my blood sugar fluctuations and are also lower in calories than fat.

 

I gained half a pound this week – could be nothing at all (weight fluctuation is totally normal and need not cause frustration) – but it’s most likely increased water retention in my muscles. Last week I know my glycogen (glucose storage in my muscles) was low because my blood sugar was running low and I could feel the drag in my workouts. Glycogen and water are friends, so whenever your glycogen stores are full the glucose is often hanging out with a bit of water. Since my waist circumference decreased and body fat stayed the same this week, that is the most likely cause of that change.

 

Recommendation Week #1 Week #2 Week #3
Weight change -1 lb  +.6 lb
Body fat change -.3% 0%
Waist change -1″ -.5″
Avg. daily calorie intake 1700 1679  1557
Avg. daily carb intake 170-200 g 120 g  135 g
Avg. daily protein intake 65-80 g 97 g  90 g
Avg. daily fat intake 40-55 g  81 g  75 g
Breakdown of meal types 10 S meals, 10 E meals  13 S meals, 8 E meals (and lots of E snacks)
# of cheats 0 3 (1 intentional, 2 accidental cheats with non-whole grain sourdough bread) 1 (intentional Valentine’s date cheat at Fujiyama’s – yummy!)
 Grocery Cost  $100 (normal weekly grocery budget)  $125  $92 (yippee!)

 



What I learned

  • Protein is key for satisfaction (especially with E meals) – Do any of you ever know something, then for some reason knowing doesn’t help you actually put that knowledge into practice? No? Just me? Okay. See, I know very well that protein is satisfying, but I was really reminded of that when I ate an E meal without a sufficient amount of protein. My stomach was a-rumblin’ much sooner. This is exacerbated on Trim Healthy Mama because fat is also a satisfier, but E meals are low fat, so ya gotta have that protein.
  • For me, the “personal choice” products from the book are necessary – In the Trim Healthy Mama Plan book, the authors provide options for products that can make your life easier. They acknowledge that some food purists (those who like to make ev-er-y-thing from scratch) are not likely to want to use the products. I am not one of those people. I like to cook and I make a lot of things from scratch, but I’m in the middle of that spectrum, baby. I’ll take efficiency if you’ve got it.
  • I prefer to have my meals be S (with S helpers) and snacks be E – This combo keeps my energy (in the form of blood sugar) up throughout the day and gives me the greatest feeling of flexibility and choice.
  • Use spices, extracts, and zests to improve the flavor of baked goods – This was a tip from the THM boards I surveyed for help with my baked goods. I haven’t had the chance to test it yet but I’ll let you know after I pull that pumpkin cake out and sample it!

 



Disclaimer: This is not a sponsored post and I have no affiliation with the producers or manufacturers of this product; however, as an Amazon Associate, I receive compensation for any purchases of products through the links on this post.

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Food Trim Healthy Mama

A day in the life of Trim Healthy Mama

I started the Trim Healthy Mama plan yesterday and I’ve been S-mealing and E-mealing all over the place! Yesterday was actually an interesting day for me to start because it wasn’t my normal routine at all. My dad had a (minor) surgery so I picked up my grandma and we headed to the surgery center to keep my mom company and help out. This change in schedule was a bit of a test for my first day since I was out and about for much of the day. Here’s a rundown of my first crack at THM:

 

7:15 am – Breakfast (E meal)

 

 

Breakfast time! It was trickier than I expected to come up with a meal, mostly because I do my grocery shopping on Mondays and hadn’t bought food specifically for the plan yet. I started with an E meal of oatmeal with strawberries, cinnamon, and stevia. On the side, I had some plain fat free Greek yogurt with a drop of vanilla and some stevia. I was concerned that this meal wouldn’t have enough protein to make it all the way to lunch, but I was pleasantly surprised that I didn’t get hungry until 11 am. I tossed some oranges in my bag for a snack but never did eat them.



11 am

Dad went in for his surgery and our stomachs were starting to rumble. I volunteered to drop off dad’s prescriptions and grab us some lunch to bring back. Most of the portable options in the vicinity of dad’s pharmacy were fast food. I remembered reading the chapter in the Trim Healthy Mama Plan about eating out. The authors say S meals are the easiest to do while eating out because of the low-carb options at many restaurants. After some quick Googling for ideas on low-carb fast fooding, I discovered that Wendy’s has a lettuce-wrapped burger option, so I dropped off the prescriptions and headed over there.

 

12 pm – Lunch (S Meal)

When I was ordering, I was a little unsure how much food I would need to be satisfied. Generally, if I get fast food I order a kids’ meal or a cheeseburger with a small serving of french fries. French fries are a no-go on the Trim Healthy Mama plan because they are high in both fat and carbohydrates (not to mention that they are made of white potatoes, which are also discouraged). I’m a sucker for a salty carbohydrate so honestly that was a bit of a bummer. I planned to order a lettuce-wrapped cheeseburger but then wondered if that would be enough when I’m used to also having a bun and some french fries too. I decided to embrace the concept of an S meal and got a double cheeseburger. Now, as a dietitian, I would consider this meal too high in saturated fat and too high in calories (not to mention sodium), but it fits the THM concept. I thought about ordering a side salad also but their online reviews were less than enticing.

 

 

The lettuce-wrapped cheeseburger was messy but delicious. I would order one any time! I noticed that eating a low-carb meal didn’t satisfy me as quickly as a balanced meal with carbohydrates does, but after 10-15 minutes the meal’s fat kicked in and I was satisfied for hours.

 

3 pm 

Time for grocery shopping! For the most part, I was able to buy the usual foods my family eats when planning for THM this week. The exceptions included a handful of specialty foods that are recommended to make the diet easier and more interesting to follow. I bought pressed peanut flour (a low-fat alternative to peanut butter, used mostly as a protein source in E meals), almond flour (for grain-free baking), and coconut oil (recommended by the plan for cooking, along with butter). These products were more expensive than the alternatives I typically buy and upped my grocery bill for the week by about $25. The containers I bought will most likely last for the next 3 weeks and probably beyond, so I imagine the extra costs will average out.

 



 

6:30 pm – Dinner (E Meal)

 

 

After running around a bit and making sure dad was settled at home, I ended up making a recipe I had planned for last week but never got around to cooking (and just so happened to be a type of burger…déjà vu, anyone?). I was able to use up the ingredients with just a few tweaks for THM. I put my black bean veggie burger (which didn’t hold together well but tasted  good) on a bed of lettuce and a slice of sourdough. I made baked sweet potato fries and a strawberry banana smoothie as sides. It was very satisfying and lasted all the way until bedtime!

 

Overall, definitely not a bad day. It’s taking a bit of getting used to, thinking carefully about all of the parts of my meal to make sure to balance fuel sources per the THM plan. I have a feeling my husband and boys will particularly love the S meals I have planned for the week!

 

Disclaimer: This is not a sponsored post and I have no affiliation with the producers or manufacturers of this product; however, as an Amazon Associate, I receive compensation for any purchases of products through the links on this post.

 



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Down Home Dietitian

Diet culture is determined to tell you that you have to be miserable to be healthy.

That couldn’t be more wrong.

Subscribe to learn how to go from a frustrated, restricted dieter to a happy, relaxed relationship with food and fitness. Healthy doesn’t have to be hard!

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beckiparsons.rd.ep

I am OVER confusing advice, disgusting diets, and boring exercise.
Healthy doesn't have to be hard!
➢ Registered Dietitian
➢ Exercise Physiologist

Functional Dietitian | Exercise Physiologist | Speaker
Can’t see a difference? Neither can I. Because Can’t see a difference? Neither can I.

Because it’s only been 1 month.

Since my back surgery I’m focusing on form and the safety and longevity of my body rather than progress for progress’ sake.

Some important things to know:

🧠The first 6 weeks of any new workout program yield mostly neural changes - your brain is building pathways to your muscle fibers.

💪After the pathways are built, you’ll start to see more noticeable changes in your muscles.

😬 Got a guess at the average quit time on new workout programs?

😩 4-6 weeks…just before visible changes really kick in.

My point? KEEP AT IT. Be patient. 

If you started a new exercise plan for the new year, beat the 4-6 week quit time. Expect results for fat loss or muscle gain in months, not weeks.

Set yourself up for success and find your non-scale motivators.

👍 Follow my account to see my 6-week+ pictures, because we’ll be able to see it, with patience and persistent consistency.

We got this. 😉💪

#workoutmotivation #exercise #strengthtraining #bodyweight #weightloss #loseweight #progressphotos #sciatica #microdiscectomy #persistentconsistency #herniateddisc #lowbackpain #bodyweightworkouts #patience #fatloss #musclegain #bepatientwithyourself
I’m here to get my clients un-stuck. Being heal I’m here to get my clients un-stuck.

Being healthy is not always easy, but it shouldn’t have to be so hard either. It gets hard if:

❌ Your body doesn’t digest, absorb, or metabolize properly

❌ Your hormones are out of whack

❌ Your metabolism is totally freaked out

❌ There’s so much information you’re totally confused about what to do with food and fitness

❌ You struggle to fit healthy habits into your busy lifestyle

The good news?

Any and all of that can be addressed.

✅ Functional testing to ensure your body is working properly (and holistic integrative fixes to get you back to 100% function ASAP)

✅ Clear-the-air classes to show you what is worth your focus and what you can stop stressing about

✅ 1:1 coaching to tailor healthy habits to your lifestyle, preferences, family, and budget

DM me or drop a “Me!” in the comments if you’re ready to experience healthy that isn’t so freakin’ hard. 😘

#dietitian #weightloss #healthylifestyle #functionalnutrition #functionalmedicine #integrativemedicine #healthyeating #eathealthy #dietitian #wellnesscoach #healthcoach #nutritionist #bariatric #vsg #wls #wlsjourney #bariatricsurgery #type2diabetes #guthealth #hormonehealth #pcos #sustainablewellness #healthynothard #fitness #workout #exercise
Stop shaming people for enjoying their food! Eat Stop shaming people for enjoying their food!

Eat the things that bring you joy.

Make healthy changes elsewhere.

Support your soul foods with foods that nourish your body.

Like and follow to see the whole Nutrition Gatekeeper series!

#emptycalories #enjoyyourfood #nutrition #gatekeepers #nofoodshame #thingsnuteitiongatekeeperssay
And there are dozens more… Brain fog, sleeping And there are dozens more…

Brain fog, sleeping too much, not sleeping enough, digestive issues, slow healing, worsened depression and anxiety…

Basically, if your body isn’t getting the nutrients it needs, anything else in the body can go wrong.

I share this for anyone who is considering a low-calorie, high-exercise life in the next couple of weeks.

DON’T MAKE IT SO HARD!

Not only is that a miserable existence, you’re actually leading your body into a slower metabolism, totally freaking it out, and teaching it how to store fat better in the future.

Instead, if you want to lose fat, try:

✨ Increasing the amount of fruits and veggies you eat by adding 1/2-1 c at each meal. They take up a lot of space for not a lot of calories, so if you stop eating at the same fullness level you’ll end up with slightly fewer calories overall.

✨ Taking a short walk (or other movement you enjoy) for 10-15 minutes a few times a week to start. Work that up to 20-30 minutes after you establish the habit.

✨ Be patient. Losing fat and keeping it off is not a quick business…it’s a slow and steady vibe. Doing it in a way that supports your metabolism will leave you FAR healthier in 6 months than a quick fix now that drops 30 lbs, lowers your metabolism, and causes you to gain it all back.

Trust the process. 😌

Like and share to your story to keep your friends from a molasses-in-January metabolism this New Year!

#weightloss #diet #fatloss #healthcoach #dietitian #metabolism #slowmetabolism #fastmetabolism #metabolichealth #sustainablewellness
I don’t hand out fish around here. 🐟 I pass o I don’t hand out fish around here. 🐟 I pass out fishing rods and teach you to use them. 🎣

For me as a coach, I haven’t done my job just because you met a health goal.

🌟I’ve done my job if you understand how you met it. 
🌟 If you have the skills to continue the habits that got you there. 
🌟  If you can look critically at unhealthy info and recognize why it won’t serve you.
🌟 If you can keep perspective when things seem to be moving more slowly than you’d like.
🌟 If you can give yourself grace and do your best when life gets rocky instead of giving up and calling yourself a failure.
🌟 If you can recognize the value of nourishing and listening to your body rather than manhandling it in to submission.

That’s when I’ve done my job.

#wellnesscoach #dietitian #registereddietitian #nutritionist #fitness #healthcoach #exercise #mindfuleating #healthcoaching #sustainablewellness
Liz came to me looking for help with PCOS and horm Liz came to me looking for help with PCOS and hormone regulation to start her family. 

She now has a healthy 2-year-old and is rockin’ it with regular exercise, much improved blood sugar, and a low-pressure relationship with food.

Check out her story!

#testimonial #clientjourney #pcos #hormones #hormonehealth #hormoneregulation #insulinresistance #fertility #womenshealth #infertilitysupport
🥛All dairy is NOT inflammatory! Truth bombs: 🥛All dairy is NOT inflammatory!

Truth bombs:

💥Dairy will be inflammatory to you if you have a sensitivity, intolerance, or allergy to it.

💥 The type of fat that naturally occurs in dairy (saturated fat) is inflammatory and is linked with worse outcomes in inflammatory conditions like diabetes and dementia.

👍 Dairy is an awesome source of protein and our most concentrated source of calcium.

👍 Be aware of your overall saturated fat intake and do the dairy limbo - go as low-fat as you can go and still enjoy it!

👍 If you’re symptomatic with dairy or feel it is causing inflammation, get tested for lactose intolerance, dairy allergy, and intestinal damage/inflammation.

#inflammation #dairy #gotmilk #calcium #saturatedfat #antiinflammatory #nutrition #gatekeepers #thingsnutritiongatekeeperssay #diet #dietitian #nutritionist
💫 Share this one ALL DAY LONG!! 💫 The jour 💫 Share this one ALL DAY LONG!! 💫 

The journey to healthy is NEVER a straight shot but if we could cut down on the detours into Dietlandia THAT’D BE GREAT.

Share to help your friends and family save some time, suffering, and let’s just say, digestive disturbances. 😉😘

#dontdiet #sustainablewellness #fitness #strengthtraining #health #newyearsresolutions #getfit #losingweight #weightloss #healthynotskinny #dietitian #nutrition #persistentconsistency
Save this post!! Hormones basically control every Save this post!!

Hormones basically control everything in your body. When they get wonky, all kinds of things can go wrong.

If you’re suffering from any of these symptoms, know that it isn’t “normal,” and that you don’t have to live with it! Try this:

☑️ Make sure that you move AND rest regularly. Six days a week of high-intensity exercise is too much for your adrenal system. Sorry, not sorry. Switch it up for lower intensity exercise like yoga, Pilates, or muscular endurance strength training a couple days a week.

☑️ Incorporate as many different plant foods as you can throughout the day…it’s easier than you think. One smoothie or oatmeal with fruits, seeds, and almond or peanut butter can easily have 8 or more plant foods in it. Add a salad, mixed veggies, or a veggie soup at some point and you’ve got another five.

☑️ Have a cortisol reduction plan. This means regular activities you do to blow off steam and relax. From nature walks to reading, from deep breathing to journaling, from meditative martial arts to music, there’s something for everyone. Find your things and plan to do them regularly.

☑️ Eat at least one fat source at every meal: nuts (PB and AB count!), seeds, avocado, fish, meat, dairy, or oils.

☑️ Eat enough. This is tough to make a blanket statement for, as everyone’s needs are different. But if you’re worn down and things in your body don’t seem to be working properly, you are likely undereating. Find a dietitian to help you dial in if you aren’t sure.

If implementing these hormone health strategies doesn’t help, dig deeper. Find a functional doctor or dietitian who can run some hormone testing and get to the root of the problem. Sometimes it takes more than lifestyle changes to solve.

Save this post and come back to it.
Share it with someone you know who is suffering these symptoms.

#hormones #hormonehealth #functionaldietitian #hairloss #health #pcos #adrenalhealth #cortisol #wellness #exercise #fitness #restday #insomnia #pms #painfulperiods #periodsymptoms #dietitian #nutritionist #nutrition #symptomfree
Share this post with your workout buddy...or tag s Share this post with your workout buddy...or tag someone to ask them to BE your workout buddy!

The secret to improving your health is persistent consistency.

No hack,
no cleanse,
no diet,
no supplement,
no tonic,
no juice...

Persistent consistency with:
Mindful fueling.
Regular movement.
Hydration.
Sleep.
And having an exercise buddy doesn't hurt!

Share this with your gym buddy to let them know you appreciate them! 😉
Tag someone you would LIKE to be your workout buddy! 💪

#fitness #gymbuddy #workoutmotivation #accountability #health #healthy #exercise #mindfuleating #nutrition #dietitian #trainer #personaltrainer #exercisephysiologist #persistentconsistency #running #weightlifting #cardio #strengthtraining #gymrat #sustainablewellness #registereddietitian #nutritionist #fuel #friends
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