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
6oz Mushrooms, sliced
200g Red Pepper, diced
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.
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!
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.
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!
https://flexfuellife.com/wp-content/uploads/2019/12/blog.png10801080katyhttps://flexfuellife.com/wp-content/uploads/2019/02/Flexfuel_Logo-200.pngkaty2019-12-13 08:00:472019-12-12 17:34:46How to Make BIG Changes in SMALL Ways BEFORE 2020!
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.
“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!
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!
https://flexfuellife.com/wp-content/uploads/2019/12/78686495_2438989539646426_42279374593982464_n.jpg960768katyhttps://flexfuellife.com/wp-content/uploads/2019/02/Flexfuel_Logo-200.pngkaty2019-12-12 17:39:422019-12-12 17:39:42What Kind of Eggs Should You be Eating?
If you’re anything like us, you woke up today with a fully belly! Maybe feeling a little extra heavy, puffy & even extra sleepy from that big, delicious turkey dinner you ate! Even if you didn’t go way overboard in calories, you may still feel less than awesome because you ate different foods than your body is used to, digestion can get out of whack and we can hold more inflammation in our bodies.
What’s your knee-jerk reaction the day after eating a little extra? Do you beat yourself up? Feel guilty? Are you tempted to restrict calories the next day? Are you cool as a cucumber and carry on like normal? Or maybe you feel an increased appetite and more cravings?
Depending on your body, your mindset and your current eating habits will usually determine how you respond post an indulgent day. Regardless of where you fall, we have a few suggestions of how to handle the next day, or next several days after!
#1: Treat it like any other day!
Usually the best option is to get back to your normal plan. This helps to get right back into a routine and resists the temptation of extreme restriction or the continuation of over eating. If you are tracking, get right back to it and even if you happen to eat some leftovers, figure them into your day so that you get back to the accountability and structure that provides!
#2: Eat whole foods!
Usually a holiday meal will have foods we don’t normally eat. More fats, more carbs, more sugar, more alcohol. It’s common to crave more of these foods the next day, even if we don’t feel awesome from them, because they have those addicting qualities. Cutting those foods off the next day and focusing on eating whole foods will help eliminate cravings, get digestion back on track and keep you full and satisfied.
#3 Stay hydrated
Drink up! This will help flush your system, bring down any inflammation that may be happening, help digestion and curb any cravings.
Get a workout in! A good sweat will help metabolize those extra calories. It’s also easy to feel a little lethargic from extra calories and in turn, feel lower motivation. Getting up and getting moving will keep you in a good mental place and put those extra cals to good use!
#5 Resist the temptation to restrict!
It can be tempting to fall into the trap of under eating the day after a high calorie day, but don’t give in! One day of indulging will NOT make you gain body fat! Sure the scale might read higher, but we promise you this is just due to extra sodium, alcohol, and inflammation in the body. Restricting the next day will only create a negative mindset around your food and serve as “punishment” for enjoying the holiday! Not to mention, it can actually lead to binging if you get too hungry! Like we suggested above, just getting back to your normal routine will keep your cravings at bay.
These rules can be applied any time you have a high calorie day, and with the holiday season upon us, you are bound to have more indulgent days ahead! We hope you had a great Thanksgiving and enjoyed all the delicious food!
https://flexfuellife.com/wp-content/uploads/2019/11/What-to-do-after-an-extra-high-calorie-day.png10801080katyhttps://flexfuellife.com/wp-content/uploads/2019/02/Flexfuel_Logo-200.pngkaty2019-11-29 10:32:022019-11-29 10:32:02What To Do After An Extra High Calorie Day!