(Katy’s) Full Day of Eating!

⚡️Day of Eating⚡️
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This is my (Katy) full day of eating yesterday! This is how I eat most days, it is simple, easy & balanced!
Eating well doesn’t have to be boring but it also doesn’t have to be complicated!
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Breakdown:
▫️4:30 A.M: Coffee w/ 1 scoop @vitalproteins/1T 100% Maple Syrup/2T Steamed Grassfed 1/2 & 1/2
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▫️Breakfast 9 A.M. (post- workout): 2 slices @daveskillerbread/ 60g avocado/ mixture of micro greens & sprouts/ 2 slices @applegatefarms Bacon/ 136g organic egg whites.
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▫️Lunch 2 P.M.: 250g Honeycrisp Apple/ 5oz Organic Turkey / 1T peanut butter 1T Almond butter.
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▫️Mid-Afternoon Coffee: same as morning sans collagen
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▫️Dinner 6:30 P.M.: 4oz Elk Steak/85g Portobello mushrooms/ 115g baby red potatoes/150g Broccoli/ 100g Carrots/ 1/2T olive oil.
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▫️Dessert 8 P.M.: 2 pieces @traderjoes 73% Cacao Dark Chocolate.
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Total calories & macros: 119P/154C 57F/ 1617 calories
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I’m currently aiming for a range of macros depending on my day & activity level between 120-130P 155-175C 55-60F. There are some days I add an extra 25-50g carb if I need it! I also do 1-2 days untracked because that falls within my current lifestyle and goals!
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Be on the lookout for more full days of eating for new ideas!

Eating Out? (Follow these tips to enjoy your meal out without sacrificing your goals!)

We know that eating out can be intimidating when your are trying to eat healthy & follow a nutrition plan, but it’s not impossible! Plus, eating out is a part of life & you should absolutely be able to enjoy it & not feel derailed when you do!
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We pride ourselves in coaching our clients how to navigate these types of situations! Your nutrition plan shouldn’t feel so restrictive that you can’t enjoy a meal out. Learning how to order & eat a meal out that fits into your plan will create long term sustainability!
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Follow these tips to make your restaurant experience that much easier!

Oriental Ramen Salad (w/ Air Fryer Chicken!)

In the mood to spice up your plain ‘ol salad? Look no further! This makes a huge batch of deliciousness you can eat on for days or feed your whole family!

Ingredients:

  • 200g Red Cabbage, shredded
  • 200g Green Cabbage, shredded
  • 50g Green Onion, chopped
  • 150g Carrots, shredded
  • 150g Slivered Almonds
  • 2 Blocks Ramen Noodles (raw, no seasoning, broken into small chunks)
  • 10T Annies Asian Sesame Dressing

Directions:

Mix all ingredients together in a large bowl, top with our Air Fryer Chicken Strips!

Macros: (not including chicken strips) 3.6F 5.2C 1.2P per 1 ounce. This entire batch made 34 ounces.

7 Healthy Food Swaps

7 Easy food swaps you can make in your day! These swaps are more calorie friendly & SO much better for your overall health! Be on the lookout for more posts like these to help you make healthier choices!
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Swap:
▪️Siete Toetillas for Mission or other, highly processed brands. Siete makes a variety of tortillas with simple, clean ingredients.

Get them here:

Siete Tortillas


▪️Unsweetened, Organic Ketchup for Low sugar or sweetened. Even the low or no added sugar will often have high fructose corn syrup or other additives that are no good for you!

Get the good kind at Whole Foods, Thrive Market or Here:

Primal Kitchen Ketchup


▪️Nutritional Yeast in place of cheese. This eliminates dairy which is a common sensitivity, lower in calories and much more nutritional benefit!

Get nutritional yeast at almost any grocery store like Safeway, Walmart, Fred Meyer, Whole Foods, Thrive or Here:

Braggs Nutritional Yeast


▪️Flavored oats for Organic, plain oats. Flavored non organic oats have a pile of added sugars & ingredients that are just plain horrible for your health! Stick with the pure stuff & add your own toppings!

Get these at any grocery store or here:

Bobs Red Mill Organic Rolled Oats


▪️Potato Chips for pop chips. Pop chips are just one of the many options out there that will save you a TON of calories! There are so many healthy alternatives out there for a crunchy snack, don’t give into the classic, chemical-laden potato chips!

Get these at any local grocery store! Whole Foods, Thrive, Amazon  or your local health food store all have great varieties of different chip alternatives! Or go here:

Pop Chips Variety Pack


▪️Soy Sauce for Coconut aminos. This swap will save you a ton on sodium & aminos are soy, wheat & gluten free!

Coconut aminos can be found at any local grocer,Trader Joes, health food store or here:

Coconut Aminos


▪️Soda for Zevia. We all know by now soda is loaded with sugar, calories, aspartame, sodium, etc. Zevia is delicious & made with stevia and natural ingredients! Much easier on the calories and your body!

Zevia can be found at your local health food store, Whole Foods, Thrive Market or here:

Zevia


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Let us know what kind of swaps you want to see next!!

Hamburger Soup

Ingredients:

  • 2 lbs Ground Elk, Chicken, Turkey or Ground Beef (I used elk)
  • 1 Quart Organic Beef Broth
  • 14 oz Can Diced Tomatoes, Puree’d
  • 3T Tomato Paste
  • 200g Yellow Onion, diced
  • 400g Celery, diced
  • 400g Carrots, sliced
  • 200g Red Bell Pepper, diced
  • 8oz Fresh Green Beans, chopped
  • 14oz Golden Potatoes
  • 1t Salt
  • 1t Pepper
  • 1t Basil
  • 1t Thyme
  • 2 Cloves Garlic, minced
  • 1/2t Oregano

Directions:

  • In a large soup pot, brown meat, when almost cooked through add diced onion and garlic.
  • Add in your potatoes, veggies, tomatoes, seasonings, broth and simmer on low-medium heat for 15-20 minutes, stirring occasionally until veggies and potatoes are tender.
  • Top with cheese and greens if desired!

I weighed the entire batch in ounces, and then divided my recipe into that many servings. Mine came out as 114 ounces, so I made it 114, 1 ounce serving.

Macros per 1 oz serving: 0.3F 1.5C 1.9P

My serving was 16oz, which came out to 5.2F 24.3C 31P

Extra-Meaty Meat Sauce

Ingredients:

  • 2 lbs Protein (I used ground elk meat, you can sub with ground beef, chicken or turkey!)
  • 1 Jar Trader Joes Organic Marinara Sauce
  • 200g Sweet Onion, diced
  • 6 0z (1 large) Zuchinni, diced
  • 1T Garlic
  • 6oz Mushrooms, sliced
  • 200g Red Pepper, diced

Directions:

  • Sautee’ Garlic and onion over medium heat for 1-2 minutes, add protein and cook until done. Add in all other ingredients and allow to cook over medium heat, stirring occassionally, for 10-15 minutes until veggies are tender.

Macros based off of 6 servings:

1 Serving: 7.5F 14C 34P

Smoothie Bowl

Easy Smoothie Bowl!

This bowl is a quick way to pack in a good balance of protein, carbs and fats. If you are on the go, you could skip the bowl and put it in a to go mug!

Ingredients:

  • 140g Frozen mixed berries
  • 50g Banana
  • 1 Cup Unsweetened Almond Milk
  • 1 Cup Ice
  • 1 Scoop Protein Powder ( I used Swolverine Vanilla)
  • 30g Ancient Elizabeth Blueberry Hemp Granola
  • 1T Peanut Butter

Directions:

  • Blend berries, banana, almond milk & ice in blender until smooth, top with granola and peanut butter (I melted mine!)

Macros: 53C 16.5F 36.5P

Meet Tara!

Name:  Tara Bellamy

Age:  32

What led you to flexible eating/Flex Fuel?: 

After running my first marathon in May 2019,  I felt lost on how to fuel my body. During marathon training, I was constantly hungry, while expending a ton of energy through all the miles.  I upped my portions, proteins, and carbs to try to keep up with my performance… but realized I had no idea what I was doing and did not feel confident in knowing enough about nutrition. I ate healthy and knew the importance of a high protein diet, but never counted calories before or knew what macro tracking was all about. So when I made the decision to run another marathon in October 2019, I had about 6 months to really focus on my nutritional intake. I turned to Flex Fuel to help guide me. At the time, my goal was to gain more education and knowledge around nutrition for improved distance running performance.  I ended up setting a PR (finishing 3 minutes faster than my previous marathon).

Once my second marathon was over, I asked Flex Fuel to help me get tone for an upcoming Caribbean vacation my husband and I were taking (December 2019).  Katy helped me adjust my macros slowly and I was able to see physique changes pretty quickly.

What do you do to stay active?:  

I love to mix up my workouts!  I do a local barre class once a week, strengthening 2-3 times a week, and run 3-4 days per week. Being consistent with just showing up is my motto! I now have incredible accountability partners and some amazing friendships.

What has been your biggest challenge through this process so far and how did you overcome it?

The biggest challenge for me was figuring out how to hit my macros while on vacation and during travel (airplane) days when food options are limited. For example, we went to Hawaii for 10 days in August 2019 to visit my brother.  Our AirBnB didn’t work out last minute, so we ended up getting a hotel for the trip, which changed our meal set-up. All meals were out at restaurants.

Knowing this, I did my best to come prepared: packed a container of protein powder, collagen proteins, multiple protein bars and other plant based bars. I also tried to plan out our next days meals the night before, so I had an idea of the restaurants /fruit smoothie spots we would be hitting up. Then I check out menus and input some items into MFP the night prior. Once I got a hang of it, it didn’t take much time at all. Not every day was perfect, but overall I felt pretty consistent with hitting my numbers.

What has been your biggest success through this process so far?

My biggest success was seeing my body transform in a short period of time (within 7 months) based on my set macros… such as my body feeling really strong at the starting line for the marathon (in October), while also feeling extremely healthy and strong with a more toned physique during the start of our Caribbean vacation (in December).  Flex Fuel helped me accomplish both of my goals!

What do you like most about the flexible eating process?

I had never ate so many carbs in my life! I always thought of carbs as “bad” foods and ate a low carb diet from as long as I can remember, so when Katy increased my carbs significantly and lowered healthy fats, I was VERY apprehensive to the program, but just trusted the process. I slowly realized my body appreciated the carbs AND learned carbs are life. I never felt guilty in what I ate, as long as I hit my numbers.

What is your favorite treat to fit into your macros?

My favorite treat is Trader Joe’s dark chocolate covered coffee beans.  The best little afternoon pick-me-up to get through the rest of my work day.

What’s your favorite macro hack?  

Eating a high protein heavy breakfast. For example, I have 2 scoops of Collagen protein mixed in my cup of joe, then top off the cup with half a Premier Protein Shake. I’d have that in addition to frying two eggs over easy (often adding spinach or onion) and 1-2 pieces of Sprouted Dave’s Killer Bread. By the time I finished breakfast I’ve already consumed around 50 grams of protein.

I typically consume the other half of the protein shake after work, again used as creamer in my afternoon coffee (which adds another 15 grams of protein to my day).

What do you like most about having a nutrition coach?  

Having a nutrition coach forced me stay accountable each week! From the coaching, I kept my foods in check, tracked daily, and checked in with Katy weekly (via email or phone call). Without having check-ins I wouldn’t have been as successful with hitting my goals.

Would you recommend others to Flex Fuel and why?

I’d definitely recommend Flex Fuel to anyone who has athletic performance goals or just want to improve/change their body composition.  The nutritional knowledge and tools I learned through Katy will last me a lifetime!

 

We are so proud of you Tara! She is a shining example of what consistency and dedication can achieve!

How to Make BIG Changes in SMALL Ways BEFORE 2020!

We are on the homestretch of 2019, can you believe it? I remember thinking ahead to the year 2020 and feeling like that was some space age, a year where we would be flying our cars around or all have robots in our homes! But time flies and sadly we can’t fly our cars around yet, but I have a really good feeling about 2020 anyways!

Life truly is what we make it, we may not always be able to control what goes on in life, but we can do a pretty dang good job of controlling certain things, like how we react to what goes on in our day to day, our thoughts, our actions, the food we put in our mouths and the routine we create for our daily lives. The majority of the time, we DO have control. Whether we want to believe it or not, no matter how many excuses we make, I believe we can create the life we want!

It may not always be easy, it may not always be what we want in the present moment, but it can be done. Specifically, when it comes to our nutrition, creating change can seem daunting. There is so much information out there on what the “best” way is, especially with the New Year coming up, we are bombarded left and right with wraps, shakes, powders, 30 day fixes & everything in between. We hate to break it to ya, but there is no magic potion or pill. There is no quick fix that will actually be sustainable. But just because this is the case, it doesn’t mean it has to be overwhelming or stressful either. It just takes consistency and dedication from you to create change.

Small changes in habit, day in and day out, create the big changes in habit and big results. Don’t believe us? Well then, try it for yourself and see how you feel! We have 19 days of December left. That’s 19 days to make small, positive habit changes in your day to day.

“But it’s the holidays!”

Yes, it is! But even with the holidays here, we can make small efforts on those days to do even ONE good thing for our health! Every small effort counts and succeeding at even those small things, will build confidence to make even bigger changes.

Challenge:

Pick 2 habits from the list below that you know you can improve upon, implement them daily through the end of December!

Make sure to:

  • Find one person to be accountable to (text them each morning &/or night to ensure you are doing them!)
  • Schedule them into your calendar (get specific, what time will you do these, how will you make it happen?)
  • Write them up where you can see them! (put notifications on your phone or post-it notes where you will be reminded!)
  • Make a feasible goal (if its hit a certain step goal each day, make sure you are picking a number that challenges you but won’t leave you feeling like a failure each day!)

Small Healthy Habits to Choose from:

  • Move with intention a minimum of 30 minutes a day
  • Hit 10k steps a day (or a number you feel will challenge you!)
  • Drink ‘X’ amount of water a day (we recommend starting w/ 1/2 your bodyweight in ounces)
  • Incorporate vegetables in at least 2 meals a day
  • Eat a protein source at every meal
  • Eliminate processed sugar
  • Sleep a minimum of 8 hours a night
  • Go to bed 30 minutes earlier
  • Sleep in 30 minutes later
  • Turn electronics off a minimum of 1 hour before bed
  • Plan your day of food the night before
  • Track your food daily
  • Eliminate alcohol during the week
  • Stretch for 20 minutes a day
  • Chew each bite of food 20-30x

These are all a great, small habits that will help you live healthier on the daily! If there is something that is especially your nemesis, choose just that and tackle it alone. You don’t have to flip everything upside down overnight. Start small. Head into the New Year ahead of the game, feeling confident that you are capable of making change and I promise you, you will start 2020 out feeling more confident and motivated that you can reach your goals!

Remember, if you miss a day, don’t fret! Change is made by putting those off days behind you and getting back to it!

Comment or message us and let us know which habits you choose!

Love,

Katy

 

What Kind of Eggs Should You be Eating?

Farm fresh, pasture- raised eggs!
These are the eggs you want to be eating, versus caged, cage-free or free range. “Pasture-raised” means the chickens had the absolute most room to roam outside, they are happier, healthier & have more fresh food to pick at!


To put it in perspective “cage-free” chickens just don’t live in cages, but still may only have up to 1.5 square ft. Of space each & there is no guarantee that they will ever roam outdoors at all.
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“Free-range” chickens get a minimum of 2 square ft. & must have access to outdoors but it doesn’t mean that they ever actually go outside. Outside in this case can also consist of a measly piece of grass, dirt or cement!
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Pasture-raised eggs have bright yolks, much more colorful and orange than the other eggs. This is indication of a healthy, happy chicken & they contain less cholesterol & saturated fats, have more omega-3 fatty acids, vitamin E, A & beta-carotene!


The price point is usually a couple dollars more for these eggs but the health benefits they provide are well worth the cost! Buying local eggs from a farmers market is even more cost effective!