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lewfitness. Like a lot of people I avoided carbs like the PLAGUE during my disorde

Like a lot of people I avoided carbs like the PLAGUE during my disordered eating days. ❌ I mean, they made you fat, right?? 🙈 WRONG! . Carbs are our bodies preferred energy source. Your BRAIN needs carbs each day! By listening to diet cultures lies and avoiding carbs I was literally putting my brain on the line. Nottttt the best idea, huh?🤔 . It sounds extreme, but think about it. The last time you went on an extremely low carb diet, how did you feel? My guess is not the best. And if you’re like me and like to workout, chances are your workouts suffered, too. . Learning to make peace with food means learning to make peace with things like carbs. Honestly, it was super tough for me to do. It’s like “carbs=bad” has been tattooed on our foreheads or something. 🙅‍♀️But, no. It’s just a diet culture lie. . So, friends, have the sandwich. Enjoy the crackers. Your body will be thankful that you’re providing it with adequate energy. And, by doing so, you’re MUCH less likely to binge on high-carb foods. 🙌🏻 . What’s one carb you want to take back from diet culture? For me it was bread!! 👇 drop yours in the comments!! . Content By @mittendietitian

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lewfitness. Would you make any of these?😋
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If so comment which dish below! 1, 2,

Would you make any of these?😋 . If so comment which dish below! 1, 2, or 3👇 . By @livevitae

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lewfitness. Every once in a while I reshare something I feel strongly about. This

Every once in a while I reshare something I feel strongly about. This is still one of those things so I’m doing a little #TBT. Plus...just got done talking a whole lotta smoothies with a client so I’ve got smoothies on my mind 😆 here’s what I think about food rules and smoothies: . 💁🏻‍♀️ Because I don’t give a flying F whether my fruit smoothie is approved by someone with no qualifications to be dishing out nutrition advice 😤 do you? . ❌ Stop for a second and think, where did all these food rules come from? And how do they stand in the way of you enjoying the foods you actually want to have, when you want to have them? . ☝🏼 First and foremost, you are the expert of your body and your lifestyle. If something like a smoothie fits your budget, is quick enough to get you out the door, fills you up and tastes good in the process, what’s wrong with that? If we listen to diet culture, apparently a lot. That is, unless it’s handed down an MLM, amped up with expensive supplements or hard to find ingredients, watered down or “balanced” out or otherwise made to fit a narrow definition of what’s acceptable for breakfast. . 🙅🏻‍♀️ Nope, can’t do it. I eat for a lot of reasons and nourishing my body is just one of them. Do I have a smoothie every day? No. Do I eat non-breakfast foods or leftovers or dessert for breakfast? You bet. Those foods still provide me with carbs, protein, and fat along with the fuel I need to feel good and start my day. But I don’t waste time or energy getting caught up in making my breakfast “perfect” anymore. There’s simply no such thing. . 👍🏼 So go on and you do you, if you want a smoothie have a smoothie...if you want pie stay away from mine but afterwards we can talk about how great it was 😬 but food freedom means being able to make a food choice and move on, free from the pressure and judgement that diet culture placed on it. . Post By @streetsmart.rd

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lewfitness. 🍤🥩🍗What’s your favourite protein?
When it comes to protein sources,

🍤🥩🍗What’s your favourite protein? When it comes to protein sources, I like to vary it throughout the week 🍽✔️ ⠀ Different sources of protein contain different essential vitamins and nutrients. Red meat is rich in vitamin B12 and iron whereas fish like salmon or sardines are high in omega-3 fatty acids. ⠀ Eating too much of the same foods over and over again not only gets boring but can lead to dietary deficiencies. ⠀ Here is what I usually choose from: Chicken or turkey 🍗 - white meat is the leanest choice, but I wouldn't give up on dark meat if you skip the skin. Both chicken and turkey give you about 22-25 grams of high-quality protein, along with B vitamins and selenium. Chicken is also easy to cook. ⠀ Beef🥩 - lean meat delivers up to 27 grams of protein, along with a healthy dose of iron, zinc, vitamin B12 and numerous other nutrients. ⠀ Pork 🍖 - contains branched-chain amino acids BCAAs which are key in supporting muscle recovery. If you choose lean pork it is not that high in fat. ⠀ Shrimp 🍤 type of sea food very low in fat (only 0.3g per 100g of shrimp) and gives you 24 grams of protein. It is rich in vitamin D, niacin, selenium and vitamin B12. Moreover, shrimp contain antioxidants such as astaxanthin, which reduces inflammation and oxidative damage. ⠀ Cod 🐟 is a great source of vitamins B3, B6 and B12, as well as omega 3 fatty acids, all provide benefits for heart health. Additionally, cod contains selenium, magnesium and potassium. it is packed with protein (18g), low in calories and has little fat. ⠀ Salmon🐠it supplies iron, zinc, niacin, vitamin B6 + vitamin B12, in addition to a whole host of other nutrients you need for good health. It tends to be very high in heart-healthy omega-3 fatty acids. ⠀ I recommend you to vary your protein sources by incorporating fish, red meat, chicken, turkey, sea food but also eggs + beans + vegetables + dairy to keep you feeling great and covering all your dietary deficiencies. This post is by @nessasphere and she suggests to mix things up a bit also keeps your diet interesting and let you perform at your best 🤗 Nutrition values per 100g of product. 🍤🥓🍗🍳🍤🍗🍣

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VEGAN CHEESECAKE!! 🍰🍒🌱 You’ll ❤️ it! For a dessert, this is a pretty healthy recipe-without white sugar, white flour, or things like butter, that you see on so many cake recipes. Not that white sugar/white flour are “bad” -However, is you fancy a CLEAN type Cake recipe, then this one is definitely for you😍 Plus it contains fruit🍒 ..so you even get to have one of your 5-a-day fruit/veggie portions ;) If you’re looking to take a dessert to your friends of family this holiday season, then why not impress them with this beautifully💫💖 decorated -but still- pretty easy to make cheesecake! 🍰 Hope you enjoy this video thanks to @soyummylightly 👩🏻‍🍳Happy Cooking! - Caption By @caloriefixes

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lewfitness. 🔥 MCDONALDS BEST AND WORST OPTIONS WHEN EATING OUT 🔥
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We all eat ou

🔥 MCDONALDS BEST AND WORST OPTIONS WHEN EATING OUT 🔥 - We all eat out sometimes and McDonald's is one of the most popular fast food chains that you can go to. 🍟 - Did you know that McDonald's has some pretty solid options when you are trying to lose weight, you can get a burger that contains only 300 calories! 🙌🏽 - But, next to that, they also have some burgers that will cost you have of your daily calories. There are also burgers that have 630 calories! 😱 - Most menus also have some great low-cal options for dessert and breakfast! So there is no excuse to be made. 🍦 - Of course you can have a burger from the right column sometimes, just in moderation. But also keep your health in mind! 💭 - What is your favorite McDonald's option? Mine is definitely the double cheeseburger. 🍔 - Picture by @FitnessFT_ #fatloss #fatlossjourney #fatlosstips #fatlosshelp #fatlossgoals #fatlosscoach #fatlossfood #fatlossprogress #fatlosstransformation #fatlossprogram #fitness #fitnessmotivation #fitnessjourney #fitnesslife #fitnessgoals #highprotein #protein

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lewfitness. Lunch Box inspo 💫🍱💫 Simple & Delicious ideas. 1-5, which is your fa

Lunch Box inspo 💫🍱💫 Simple & Delicious ideas. 1-5, which is your favourite? ⠀ Having lunch prepped ahead of time is absolutely the best feeling🥗 If you’re planning to make your lunch next week, here’s some inspo for prep this weekend☺️❤️ ⠀ 1.Find someone that looks at you the way I look at salmon in my lunch box😍 Chopped romaine🥬 topped with cucumbers, tomatoes and seared salmon with berries🍒& chocolate covered almonds on the side. ⠀ 2.Macadamia nuts and 85% dark chocolate, two🥚🥚hard boiled eggs, arugula salad with prosciutto, cucumber ribbons, tomatoes and mozzarella🧀 ⠀ 3.Seasoned chicken🍗, brown rice, sautéed kale with mixed berries and sea salt and almond dark chocolate🍫 ⠀ 4.Salad with honey🍯mustard glazed chicken, sliced cucumbers and sliced avocado, clementines🍊 and a peppermint cookie bark😋 ⠀ 5.unwich with romaine, turkey, salami, feta and tomato, eggs, cucumber, goat cheese & protein bar. Really nice ideas by @mad_about_food ⠀ Love to know which is your favourite 1 below!😍 Is it time for lunch yet? Happy weekend🤗 Francesca xo . Credit @caloriefixes

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lewfitness. 🎄Post-Christmas Eats Inspo💫✨ *Swipe for 5 healthy meal plan ideas! H

🎄Post-Christmas Eats Inspo💫✨ *Swipe for 5 healthy meal plan ideas! Hope you had a lovely Christmas⛄️and Happy Tuesday! ❄️ “What I Eat in a Day” examples = 2000 calories per day on average. All plans thanks to @wernou

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lewfitness. 🍫Healthy Brownies🍫
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▪️1 Cup Mashed Banana (~3 Bananas)▪️1/4 Cup

🍫Healthy Brownies🍫 . . . ▪️1 Cup Mashed Banana (~3 Bananas)▪️1/4 Cup Coconut Sugar▪️3 Tbs Melted Coconut Oil (or Butter)▪️2 Tbs Milk▪️1 Large Egg▪️1 tsp Vanilla Extract▪️3/4 Cup Flour▪️1/2 tsp Baking Soda▪️1/4 tsp Salt▪️1/4 Cup Chocolate Chips▪️1/2 Cup Cocoa Powder▪️ . 1️⃣ Preheat oven to 350°F 2️⃣ Spray an 8x8 pan with nonstick spray 3️⃣ Mash bananas in a bowl, make sure you have one cup 4️⃣ Add coconut sugar, coconut oil (or butter), milk, egg and vanilla extract 5️⃣ In a separate bowl, combine flour, baking soda, salt, cocoa powder and half the chocolate chips 6️⃣ Mix dry ingredients with wet and spread batter into the baking pan, sprinkle remaining chocolate chips on top 7️⃣ Bake for 20 minutes or until a toothpick inserted into the center comes out clean . 🙏🏼 Recipe inspo from Reddit Video by @maxiskitchen

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lewfitness. 🔥Should you eat carbs after 6pm?🔥helpful post from @dancudes
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Remem

🔥Should you eat carbs after 6pm?🔥helpful post from @dancudes - Remember that whole thing that started not too long ago about how if you eat carbs after 6pm they'll turn into body fat? 5-59pm is fine and you're safe, but 6:01pm and there goes your progress. If you don't remember, some genius said this and the world soon followed. Why? I mean, it's catchy, creative and attractive so it is easy money. As a result, people have this misconception that once 6pm hits, you can't eat carbs or they all get turned into body fat right around the abdomen and hips. If they weren't afraid of carbs completely, they certainly weren't having them after 6pm. Here is the thing. Firstly, carbs are healthy. We aren't getting into that debate because you can go to my past two weeks of posts and guaranteed I talk about it at least four or five times let alone in the comment section when a keto head comes a blazing. However, some benefits include building muscle, having more energy, better cognitive function, better recovery from a hard day or workout (or both), better glycogen levels which positively correlate to better performance, and even better sleep. These benefits do not stop once 6pm hits. That's nonsense. You're body doesn't love carbs and than all of the sudden six hours until Cinderella and your body just can't handle them anymore and throws them all to your belly or thighs. No. Just no that's not how it works. With that being said, there are definitely some people who would benefit finishing their carb consumption earlier in the day just due to carb intolerances they may have and other medical conditions, but that has nothing to do with this fad that believes they lead to fat gain after 6pm and if you want abs, you better not touch them once that time hits. Don't buy into something that doesn't make sense. I go to bed having a piece of fruit (i.e. carbs) and some peanut butter every night and I am no exception to this made up rule.

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lewfitness. Refrigerator storage times! Keeping your 🥩 food as fresh as your bran

Refrigerator storage times! Keeping your 🥩 food as fresh as your brand new 👟 Nikes! lol. _ This helpful graphic was put together by my friend @caligirlgetsfit _ You can go slightly beyond the times and probably won’t get sick or anything, but these I’ve found are the best storage times for ultimate freshness and taste. They’re also what foodsafety.gov recommends on their website! _ Which is your favorite meat for mealprep? #fridgegoals #fridgetimes #iifym #mealprep #mealprepping #foodstorage #healthyeating #healthylifestyle #foodpoisoning #foodpoisoningsucks #healthandwellness #meats #cookingathome #homechef

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lewfitness. 💥STRUGGLING TO LOSE OR GAIN WEIGHT?💥⠀
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Today I want to talk to you

💥STRUGGLING TO LOSE OR GAIN WEIGHT?💥⠀ -⠀ Today I want to talk to you about food choices. You see, this IIFYM movement that has taken over the internet saying “you can eat whatever you want, as long as you to your calories and proteins”. Is right in some sense, yes that statement is true⠀ -⠀ However, most people fail using that strategy because they think it means, eating pop tarts and protein shakes all day (that’s an exaggeration but you get my point). Most people forget that when it comes to losing fat or gaining muscle, there’s another variable that should be controlled.⠀ -⠀ That’s HUNGER. You see, when you’re trying to lose fat, you’ll most likely end up hungry sometimes, at those moments it’s key to have some low calorie high filling foods, so you can stay full until your next big meal. I got you! Check out the left side of this graph!⠀ -⠀ When it comes to building muscle and gaining weight, it’s a trick to eat more less filling foods so you can eat more food. I remember the times when I had to eat 3.6k calories and I had to eat almost until I was vomiting. That’s not funny. What did I mess up? I ate super filling foods.. What can you do to avoid this? Eat less filling, high calorie foods, the ones on the right! I especially like the bottom row!! 🙄⠀ -⠀ My friend, this fitness thing isn’t supposed to be stressful, as long as you have a solid plan and you can back that up with solid food choices, you’re good!!!✌️✌️⠀ -⠀ Post By @mazerfitness

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