Health Coach | Speaker | Writer | Welcome to my digital diary! I'm here to help you blend life & fitness to find your health & happy! Thank you for being part of my family & allowing me to add value to your journey!
People are gonna tell you you CAN’T do a lot of things. They’re gonna tell you THEIR way is better than YOUR way…
You’ve asked great carnivore questions over the weekend. I’ll summarize for those I haven’t had the pleasure to chat with & tell you some things you may not want to hear…
▫️I don’t ‘treat myself.’ My view of food has changed since going animal based. I “treat” myself everyday, enjoy every bite & it all serves a purpose — nourishment & fuel. Food is not a reward/something to earn.
▫️You must experiment with different meats/food/fats, eating/fasting windows, meal sizes/freq, tracking macros vs not, & macro ratios. Your experience will be different than mine. It takes TIME. It took me an entire year to fully adapt &, yes, I gained 15lbs initially.
Common Q&A’s:
⇢ Majority of my meals are 85% ground beef, ground chicken, & salmon. Avg 2lbs of meat/d, 2-2 1/2 meals/d. Yes I drink coffee. Ground meat is easier to digest & track. I removed pork & dairy, I found I don’t digest’em well. I only consume them on occasion in small quantities.
⇢ I stick to beef bc it’s satisfying & delicious but not SO delicious I want to over eat. For those who struggle with food addiction, like me, find foods that are satisfying & get the job done without triggering over eating or bingeing. We typically do better with food rules, we are abstainers. (Food addicts tend to have issues controlling carbs, sugar, sugar free substitutes, keto treats, dairy, butter, cheese, bacon, pork rinds, hyper palatable & processed meats)
⇢ I track macros loosely. It keeps me accountable & I know where to adjust. Rice cakes/white rice on occasion post workout or in the evening if I need them, portioned carefully, rarely above 50g/day.
⇢ YES, you can CrossFit & carnivore, CAREFULLY. Comes down to allowing yourself to fully adapt to being fat-fueled, meal timing, eating ample calories, & RECOVERY (sleep, rest days, deloads) Macros 10% C – 30% P – 60% F for ME**
⇢ Sleep is a MUST. 7 hrs min. Zzyquil helps. It is what it is, I’m transparent here.
⇢ Still hit 13-15k steps/day, even on rest days, drinkin a ton of water + electrolytes, reduce alcohol, fasting when I’m not hungry (~18hrs avg), eating when I am. No extended fasts, no snacking.
It’s taken me 38 yrs to understand where my body is at mentally & physically.
And I’ll have to keep figuring it out every day for the rest of my life.
Have patience. Take care of your body it’s the only forever home you have♥️🏠
Lasagna was always a favorite growing up. The drawback: trigger ingredients and all the carbs.
What I love about this recipe is its super simple & you can exclude any ingredient that causes you any G.I. distress.
Italian dishes are notorious for including high fodmap trigger ingredients like onion, garlic, marinara, and dairy. So pick and choose your battles and what ingredients you want to include in your creation!
This recipe from thecreativebite.com
**Cast iron skillets work best
INGREDIENTS
MEAT LAYER
1 tsp. extra-virgin olive oil
1 lb. 85% lean ground beef
¼ c. diced celery (optional)
¼ c. diced red onion (optional)
1 clove garlic, minced (optional)
½ c. low-sugar marinara sauce
1 tsp. kosher salt
1 tsp. black pepper (optional)
CHEESE LAYER
8 oz. ricotta cheese or cottage cheese
1 c. mozzarella cheese, shredded
½ c. Parmesan cheese, grated
2 large eggs, lightly beaten
1 tsp. dried Italian seasoning (optional)
½ tsp. minced garlic (optional)
½ tsp. garlic powder (optional)
½ tsp. black pepper (optional)
INSTRUCTIONS
For the meat layer: Heat an ovenproof skillet over medium-high heat; add the oil. Once the oil is hot, add the ground beef, celery, onion, and garlic. Cook, breaking up the meat with a wooden spoon, until no longer pink, 5 to 6 minutes.
Stir in the marinara sauce, salt, and pepper. Reduce heat to low. Simmer, stirring occasionally, while you make the cheese layer.
In a large bowl, stir together the ricotta, half of the mozzarella, the Parmesan, eggs, Italian seasoning, minced garlic, garlic power, and pepper. Spread the cheese mixture over the top of the meat mixture.
Sprinkle with the remaining mozzarella cheese.
Cover and cook on medium-low heat until the cheese is hot and cooked through, 10 to 15 minutes.Meanwhile, preheat the broiler. Broil lasagna until top is browned, 2 to 3 minutes. Let stand 10 minutes before serving.
It took me over 3 decades to figure out my gut issues & relationship with food.
I know now I lived with a food addiction the majority of my life, I’m just a little over 1 yr on a carnivore, animal-based diet.
For those of you working on increasing your food after chronically dieting, it took me nearly 4 yrs to reverse to maintenance calories. Including a poor relationship with self & scarcity mindset.
Years of tweaking food, training, & daily habits to restore health, have patience, healing doesn’t happen overnight—you can do hard things!
A reminder, you shouldn’t be living in a constant calorie deficit, dieting more than 1-2x/yr, working out 7 d/wk, never sleeping, eating sugar free diet food to cut carbs/cals. It will catch up with you, trust me.
BIOFEEDBACK to check before dieting:
✅Period normal
✅Quality sleep & energy
✅Have eaten maintenance &/or surplus calories for an extended period of time
✅Lifestyle aligned, stress managed, mindset in a positive space
HELPFUL TIPS
**We want stress as low as possible. Caffeine, life stress, trigger food, cutting food, excessive fasting & HIIT training=all stressors**
✅Reduce caffeine, <200mg/d
✅Set calorie, protein, & step goals. Stay rigid during the week to allow flexibility on the weekend. Set controlled refeeds if needed.
I prefer my beef ribs in the crockpot (or smoked), they come out fall off the bone tender vs in the airfryer.
I like my pork back ribs crispy on the outside. Prefer them in the airfryer. I cut them up into singles or doubles so the outside edges are all crispy!
When choosing your ribs, remember there are different kinds of ribs.
Beef short ribs have the meat on the top of the bone. They’re a cut of beef taken from the brisket, chuck, plate, or rib areas of beef cattle. They consist of a short portion of the rib bone, which is overlain by meat which varies in thickness.
Pork back ribs are taken from around loin, the muscle that runs along the back on either side of the spine. They’re curvier & shorter than spareribs (hence why they call them “baby” back ribs) with lean meat both between & on top of the bones. They’re leaner, smaller, & slightly more expensive than spareribs.
Pork spare ribs come from the belly area. They’re thicker, meatier, fattier ribs.
Beef flank ribs are typically used for faster cooking in Asian dishes when the ribs are cooked hot & fast. In the flanken style of short rib, this thin cut, which is about 1/2-inch thick, goes across the bones so that each slice contains a few pieces of bone.
Airfryer Instructions
Optional: Season the ribs with bbq spice rub or your preference covering both sides
Cut rack of ribs into sections 4-5 ribs to fit
Preheat air fryer to 380, place ribs in the air fryer, meat side down, cook for 20 minutes.
Flip ribs over, cook for an additional 10 minutes on 380.
Optional: Once the timer is up, cover with bbq sauce. Cook for 5 minutes on 400.
Quick Tips: I cut my pork ribs into 1-2 bone sections so the outsides come out crispy. You can also throw them in the air fryer for around 22 minutes at 380-400 (no preheat). Set it & forget it. Season with salt. Mine still come out good if you’re in a hurry. I prefer just salt as seasoning.
My Basic Crockpot Instructions
Set crockpot on low.
Cut rib rack in half, place in crockpot with 1 cup water.
Cover, cook over night 8-10 hrs. They fall off the bone. Add whatever sauces or seasoning you like.
I love this Hormel Bacon, its all natural with no preservatives
Bacon Instructions
Heat air fryer to 350°F
Arrange the bacon slices, twisting slightly to fit.
Cook for 6 minutes, flip.
Cook for 4-6 more minutes, check for doneness.
Casserole Instructions
Cook bacon first. Add ground beef to skillet and cook until browned. Drain fat.
Add the onion and garlic to the skillet with the beef and cook until translucent, about 5 minutes if you’re adding them
Add the cream cheese, ketchup, mustard, Worcestershire sauce, and salt to the skillet and cook over low heat, stirring constantly, until combined.
Spread the beef mixture into a greased 8×8 baking dish. Top with the cooked bacon.
Crack the eggs into a medium bowl and whisk together with the heavy cream until combined. Stir in the pepper.
Pour the egg mixture over the beef and bacon.
Top with the cheddar cheese.
Bake at 350 degrees for 30 minutes or until set and golden on top. Sprinkle with dill before serving if using
RECIPE NOTES
GAPS: Use sugar-free bacon
KETO: Consider omitting the ketchup or lessening the amount, depending on your carb tolerance.
CARNIVORE/ZERO-CARB: Seasonings & sauces are personal preference. Omit any ingredients that cause gut issues. Be creative and construct to your own recipe!
When you read this title, most think of someone spending hours in the gym. If you would’ve asked me years ago, I wouldn’t have given it a second thought, I would’ve thought the same thing.
The one exercise you MUST do…
…exercise your mind.
It never would have occurred to me the power and influence of our minds. How our minds push our bodies to defy expectations, beliefs, and even our own biology. Call’em miracles?
So lets chat about two habits I cultivated that can also help you change your life. You can start right now. It’s easy, promise!
I knew when I was in the pit of ONE of my rock-bottoms, cuz ya gurlz had many, I had to start changing my beliefs & mindset.
⁃ My health was not good. ⁃ I was bloated & constipated all the time it seemed no matter what I ate. ⁃ I was putting on weight (FYI when you hoard negative emotional energy, that can be the actual culprit literally weighing you down). ⁃ My performance in the gym sucked. ⁃ I didn’t wanna wear anything but baggy clothes, thank God I wear scrubs to work. Which also translated into me wanting to hide all the time. Hermit mode engaged. ⁃ I was in debt, yet I couldn’t stop myself from overspending because I was putting a fxcking Band-Aid on a bullet hole — I was unhappy. You know it’s a problem when you order shxt from Amazon & you forget you ordered shit from Amazon.
I felt like this was just my story & I could never get ahead. I can’t tell you how valuable to was to invest in coaches to guide me along my way: business coach, nutrition coach, therapist, functional medicine docs, family docs. Don’t be afraid to invest, you’ll get more back in return. And if you need someone to talk to, tell me about your story here. We’ll hop the phone & get some answers for you.
Despite me doing all the physical exercise known to man (president of the ‘habitual over exercisers club’ right hurrrr), the one exercise I was not doing — exercising changing my mindset to rewrite my story.
Sound familiar?
So what did I do?
The two habits that changed my life forever — GRATITUDE every morning & cultivating my ENVIRONMENT (mental & physical) to RECEIVE ABUNDANCE & what I wanted.
I started listening to podcasts and YouTube‘s to people I inspired to be like.
Successful people. Positive people. Learning about things that would make me better as a coach and human and partner and friend and daughter and coworker, etc.
First thing in the morning I say at least three things I am grateful for and something I love about myself.
Second thing, I check my podcasts and YouTube‘s to see what I wanna listen to today.
BONUSES…let me give you a couple more.
I detoxed my social media and unfollowed anything and anyone that made me feel negative energy or the need to compare & mourn past versions of my body (it only fuels disordered eating and body image.)
I also detoxed the people in my life. Yes, I understand this is a hard one especially when it comes down to friends and family. But it is absolutely necessary. Stop ignoring that nagging feeling that keeps telling you you don’t need to be around that friend or that person you keep dating but they treat you like yesterday’s trash.
Trash creates more trash. You attract the energy and vibe you put out.
When you fall in love with who you are, under any circumstance, you awaken the love you need within you and you naturally attract and experience more love and success in your life.
This is a lot easier to do when you cultivate a nourishing environment for you to grow into your fullest potential.
Some of my favorite podcasts, social media, & YouTubes:
…now [insert inspirational quote] actin like I have my life together & actually wiped my makeup off before bed.
—I didn’t. 💁🏼♀️we all have our vices.
Reality…
Couldn’t figure out what day it was when I woke up at 4 AM.
I love mornings, get most of my ideas & messages 🧿🔮before anyone else is up.
Had to remind myself what hospital I was working at today. (I have 4 jobs including nutrition coaching. Might be an obsession but I love working & love money)
Pete knocked over my tree. YES, still have my Christmas tree up but I’m taking it down this weekend, purging old stuff Promise🤞🏼
The Ottoman I’m sittin on is made of real cowhide. I’ve wanted for decades but couldn’t bring myself to spend the money, it cost almost $400. Pulled the trigger. I’m done discounting myself. I deserve it.
I keep crystals in my pocket & all over my place. They’re like children (like Pete 🐈⬛ & my plants🪴) I don’t name my crystals however. 🤔Dunno why. I name all my favorite appliances & plants.
Today I have selenite & citrine in my pocket 💎
Selenite instills deep peace & assists judgement & insight. It clears confusion, aids in seeing the deeper picture.
Citrine is the stone of prosperity, wealth, protection & good luck. It shines light & promotes happiness☀️
Just some random stuff this mornin & for those of you who are new here, I’m kinda weird, kinda awesome😎 I thrive on an animal-based diet & believe in no diet dogma.
Can also be an Ahole & emotionally unavailable. (I know, it’s a defense mechanism) I love myself more than anyone else. Been a loner for a long time, became my own best friend.
Really have no fxckin idea where I’m going. Only thing that matters is I experience as many things as I can & choose to live with joy every day.
Couldn’t really figure out what to write so I wrote about whatever popped into my mind.
— guess the moral of this post, nothing is as they seem. There is so much more to a picture & smile — AND YOU TOO! ❤️
Wishing y’all the most awesome Super Bowl weekend full of the good stuff.
8 years ago I had never touched a barbell or back squatted in my life.
At 8 yrs old, my food & body issues began.
It’s been 7 years since my first CrossFit competition which I entered only 3 months after my 1st foundations class.
I was scared & intimidated af at each stage.
Even as a CrossFit coach, I was still struggling with body image, digestive issues & had no idea how to properly nourish myself. Mentally, emotionally, and physically I may add.
Hot. Mess. Express.
I finally reached a point years later & knew it was time to quit trying to compete & eat a certain way & be something I simply was not.
No one equips you for the flood of emotions that come with changing the way you’ve lived for years & the body changes that come with it.
Doesn’t matter if you’re an athlete, a mom, have chronic illness, or disordered eating — we never look at food, exercise or our bodies the same ever again.
No one equips you with the knowledge that before, during that season, your body’s purpose was to be an athlete, or a dancer, or a mom & wife, or a nurse, or a fur mom & single girl just doin the best she can.
No one reassures you your body is supposed to change & your life & relationships & seasons are all going to change — & all those changes are totally OK.
We’re taught young that our worth & purpose are attached to live up to societies beauty standards.
I’ve gained weight, lost weight, gained muscle, lost muscle, been every shape & size & tried every diet always coveting the smaller, leaner version of myself.
Always jealous of the girls that could eat anything they wanted & live like a ‘normal person’ and not have to worry about bloating or constipation or diarrhea or nausea & vomiting just because she ate a salad or had pizza with friends or ate food too late.
With frustration, I started to hate what I saw in the mirror getting in the shower. I didn’t even want to take my clothes off half of the time. Seriously affected my sex life & honestly any kind of abundance I wanted to bring into my life.
Its taken took 30 years of struggling with IBS, Crohns, disordered eating & just being freakin human to realize that I don’t need to be a double 0, an athlete, an ‘Influencer,’ or whatever label you choose to have purpose & worth.
I found love in relationships, & food, & entrepreneurship, & exercise, & LIFE again.
That 8 year old little girl you see on the left didn’t know it then, but she is a mf Queen, an authority, & was meant to help others thru her challenges.
She was meant for greatness.
So are you.
I’m here to help you. Link here if you’re struggling like I did too.
Message me anytime on IG or Facebook. I know most of you follow me on the gram and I’m grateful to have such a wonderful fam like yall!
