• Don’t question it - JUST DO IT! 🥩 When you cook your steak from frozen, it creates the juiciest steak of all time. 🙌🏼 . • Remove steak from the freezer and run under cold water just enough to remove it from it’s packaging. • Place in the air fryer for 7 minutes at 375 degrees. • Flip and then cook for another 7 minutes. • Check the temperature/doneness and cook for another 1-2 minutes, if needed. • Salt that baby and eat up! . You’re welcome! 😜
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    Don’t question it - JUST DO IT! 🥩 When you cook your steak from frozen, it creates the juiciest steak of all time. 🙌🏼 . • Remove steak from the freezer and run under cold water just enough to remove it from it’s packaging. • Place in the air fryer for 7 minutes at 375 degrees. • Flip and then cook for another 7 minutes. • Check the temperature/doneness and cook for another 1-2 minutes, if needed. • Salt that baby and eat up! . You’re welcome! 😜
  • here’s how to lose weight: . stop putting all of your focus on losing weight. 🤯 i know it seems counterintuitive, but here’s the thing: if you walk by freshly-baked cookies, how likely is that weight loss goal of yours to stop you from eating a cookie (or 3)? probably not very likely. at least not for me, because i love cookies. 😋 . but what if you stopped to think about how those cookies will affect your: digestion skin energy strength in the gym libido how your clothes fit cognitive function mood emotional health . maybe now those cookies don’t seem that appealing, yeah? if you can focus on ALL of the other things - that are probably way more important to you - weight loss will come easily. it’s not the other way around. . which of these is most important to you? and save this post for next time you’re tempted by the freshly-baked cookies! 💪🏼
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    here’s how to lose weight: . stop putting all of your focus on losing weight. 🤯 i know it seems counterintuitive, but here’s the thing: if you walk by freshly-baked cookies, how likely is that weight loss goal of yours to stop you from eating a cookie (or 3)? probably not very likely. at least not for me, because i love cookies. 😋 . but what if you stopped to think about how those cookies will affect your: digestion skin energy strength in the gym libido how your clothes fit cognitive function mood emotional health . maybe now those cookies don’t seem that appealing, yeah? if you can focus on ALL of the other things - that are probably way more important to you - weight loss will come easily. it’s not the other way around. . which of these is most important to you? and save this post for next time you’re tempted by the freshly-baked cookies! 💪🏼
  • Vegans (and anyone looking to mistakenly reduce their meat consumption), this one is for you. But also, please don’t get mad at me! 🙏🏼 . Before you read my take on this product, what do you think - healthy or stealthy? . 🧐 You can see the list of ingredients of this product below, but damn, there’s A LOT! Major turn off. When a product has THAT many ingredients, it is no longer food, it’s a FOOD-LIKE SUBSTANCE. 👎🏼 . CANOLA OIL. Are we seriously still eating this? If you are, PLEASE STOP. ❌ I’ve talked about the side effects of consuming canola oil before (read my blog post on this if you’re interested), but these unstable oils oxidize causing cellular damage and inflammation, damaging your metabolism, and leading to diabetes, obesity, skin damage, gut dysbiosis, and chronic diseases. . 🤰 MALTODEXTRIN. For all of you who suffer any digestive issues (and those that don’t), this is a big NO. Maltodextrin is made from genetically modified corn (linked to cancer, Alzheimers, reproductive disorders, and allergies). Maltodextrin can cause bloating, gas, rashes, and other allergic reactions for many people. It can also suppress the growth of beneficial bacteria in the gut, leading to dysbiosis and chronic gut issues. Not to mention, it can also spike your blood sugar, causing weight gain, diabetes, and insulin resistance. . I’m not even going to get into all of the artificial colors, fillers, and additives in this product. There are absolutely no nutrients in this product! . BOY, BYE! 👋🏼 HELLA STEALTHY! . If you are vegan or plant-based, please stick to real food products, like tempeh, legumes, beans, nuts/seeds, and clean protein powders as a way to get your protein in. Or even better, just eat meat. . INGREDIENTS OF BEYOND MEAT: Water, Pea Protein Isolate, Canola and Sunflower Oil, Contains 2% or less: Rice Flour, Spice, Yeast Extract, Tomato Powder, Maltodextrin, Sugar, Potassium Bicarbonate, Potassium Chloride, Caramel Color, Citric Acid, Salt, Calcium Sulfate, Onion Extract, Natural Flavor, Garlic Extract . INGREDIENTS OF BEEF: Beef.
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    Vegans (and anyone looking to mistakenly reduce their meat consumption), this one is for you. But also, please don’t get mad at me! 🙏🏼 . Before you read my take on this product, what do you think - healthy or stealthy? . 🧐 You can see the list of ingredients of this product below, but damn, there’s A LOT! Major turn off. When a product has THAT many ingredients, it is no longer food, it’s a FOOD-LIKE SUBSTANCE. 👎🏼 . CANOLA OIL. Are we seriously still eating this? If you are, PLEASE STOP. ❌ I’ve talked about the side effects of consuming canola oil before (read my blog post on this if you’re interested), but these unstable oils oxidize causing cellular damage and inflammation, damaging your metabolism, and leading to diabetes, obesity, skin damage, gut dysbiosis, and chronic diseases. . 🤰 MALTODEXTRIN. For all of you who suffer any digestive issues (and those that don’t), this is a big NO. Maltodextrin is made from genetically modified corn (linked to cancer, Alzheimers, reproductive disorders, and allergies). Maltodextrin can cause bloating, gas, rashes, and other allergic reactions for many people. It can also suppress the growth of beneficial bacteria in the gut, leading to dysbiosis and chronic gut issues. Not to mention, it can also spike your blood sugar, causing weight gain, diabetes, and insulin resistance. . I’m not even going to get into all of the artificial colors, fillers, and additives in this product. There are absolutely no nutrients in this product! . BOY, BYE! 👋🏼 HELLA STEALTHY! . If you are vegan or plant-based, please stick to real food products, like tempeh, legumes, beans, nuts/seeds, and clean protein powders as a way to get your protein in. Or even better, just eat meat. . INGREDIENTS OF BEYOND MEAT: Water, Pea Protein Isolate, Canola and Sunflower Oil, Contains 2% or less: Rice Flour, Spice, Yeast Extract, Tomato Powder, Maltodextrin, Sugar, Potassium Bicarbonate, Potassium Chloride, Caramel Color, Citric Acid, Salt, Calcium Sulfate, Onion Extract, Natural Flavor, Garlic Extract . INGREDIENTS OF BEEF: Beef.
  • it’s okay to want to lose weight. what’s not okay is excessively restricting your calories or eating the most boring diet of egg whites, low-fat cottage cheese, and trying to “fill up” on vegetables. that’s a recipe for failure, friends. . the reason most people fail at weight loss is because they restrict their calories way too much, do all the cardio, eat foods that are unsatisfying, and then they either binge or give up because “it’s too hard.” yeah, i would quit too if that was my strategy. . there’s a way to lose weight that’s sustainable and enjoyable, where you can eat all the juiciest meats, full-fat diary, and yes, even carbohydrates! and you’ll actually be able to stick to it long-term instead of being on/off the diet rollercoaster. . here’s a better strategy. find out how many calories it takes to maintain your body weight, and then put yourself in a moderate (not severe, please!), sustainable deficit. at the same time, keep your protein intake high, lift weights, and sleep well (see my last post). this is how you keep your metabolism fired up and get your lifestyle working for you, rather than against you. . even if you CAN sustain a boring diet, restriction, and an hour of cardio a day, you’re going to damage your metabolism, your gut, and your hormones, making it way harder for you to lose weight moving forward…not to mention, you’ll also probably feel pretty shitty. . it’s simple, friends. if you want to do a deeper dive, i cover all of this and more in my fat loss 101 training (link in bio). . save this post, share it, and tag your friends who need to hear it.
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    it’s okay to want to lose weight. what’s not okay is excessively restricting your calories or eating the most boring diet of egg whites, low-fat cottage cheese, and trying to “fill up” on vegetables. that’s a recipe for failure, friends. . the reason most people fail at weight loss is because they restrict their calories way too much, do all the cardio, eat foods that are unsatisfying, and then they either binge or give up because “it’s too hard.” yeah, i would quit too if that was my strategy. . there’s a way to lose weight that’s sustainable and enjoyable, where you can eat all the juiciest meats, full-fat diary, and yes, even carbohydrates! and you’ll actually be able to stick to it long-term instead of being on/off the diet rollercoaster. . here’s a better strategy. find out how many calories it takes to maintain your body weight, and then put yourself in a moderate (not severe, please!), sustainable deficit. at the same time, keep your protein intake high, lift weights, and sleep well (see my last post). this is how you keep your metabolism fired up and get your lifestyle working for you, rather than against you. . even if you CAN sustain a boring diet, restriction, and an hour of cardio a day, you’re going to damage your metabolism, your gut, and your hormones, making it way harder for you to lose weight moving forward…not to mention, you’ll also probably feel pretty shitty. . it’s simple, friends. if you want to do a deeper dive, i cover all of this and more in my fat loss 101 training (link in bio). . save this post, share it, and tag your friends who need to hear it.
  • you don’t need a late night craving hack, you just need to go to sleep. 😴 i talk about this often, but how well and how much you sleep directly correlates to your ability to lose weight! . one. not getting proper sleep disrupts your hormones (ghrelin + leptin) and will make you hungrier, less likely to make healthier choices when you do eat, and you can also say goodbye to your willpower to get your booty to the gym! . two. we naturally start to produce melatonin about 2-4 hours before we go to sleep - which signals to the pancreas to stop producing insulin. so, if you’re eating late at night, your blood sugar will remain elevated, disrupting your sleep and making it really hard to lose fat! . three. your body does a lot of repairing and detoxing when you sleep, and digestion naturally slows down at night - your gut has a circadian rhythm, too. eating late at night will impair digestion, creating or exacerbating any gut issues or symptoms. . so, get out of the kitchen, off of the screens (blue light also disrupts your sleep) and get yourself to bed (preferably by 10pm). try to finish eating at least 3-4 hours before you go to sleep. personally, I feel best eating 4-5 hours before bed. how about you? . save this post and tag a friend who needs to hear this!
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    you don’t need a late night craving hack, you just need to go to sleep. 😴 i talk about this often, but how well and how much you sleep directly correlates to your ability to lose weight! . one. not getting proper sleep disrupts your hormones (ghrelin + leptin) and will make you hungrier, less likely to make healthier choices when you do eat, and you can also say goodbye to your willpower to get your booty to the gym! . two. we naturally start to produce melatonin about 2-4 hours before we go to sleep - which signals to the pancreas to stop producing insulin. so, if you’re eating late at night, your blood sugar will remain elevated, disrupting your sleep and making it really hard to lose fat! . three. your body does a lot of repairing and detoxing when you sleep, and digestion naturally slows down at night - your gut has a circadian rhythm, too. eating late at night will impair digestion, creating or exacerbating any gut issues or symptoms. . so, get out of the kitchen, off of the screens (blue light also disrupts your sleep) and get yourself to bed (preferably by 10pm). try to finish eating at least 3-4 hours before you go to sleep. personally, I feel best eating 4-5 hours before bed. how about you? . save this post and tag a friend who needs to hear this!
  • i don’t know who needs to hear this, but don’t wait until monday to get started and definitely don’t wait until january 1, 2021. it’s never worked that well for me (and i bet it hasn’t for you either). . i’m on the road right now with no real place to call home, traveling indefinitely, and way out of my routine. i’m still trying to find healthy food and local gyms i can work out in, but it’s not easy and takes a bit more effort. which is the exact reason i hired my own nutrition coach - to keep me accountable and motivated during this time. i want to feel my best and i know, for me, i need that external accountability. there’s never a good time, but i want to be further ahead (not behind) come january 1st. . there’s never going to be a time in your life where everything is “perfect” enough for you to make health and nutrition changes. and even if there was, you wouldn’t learn how to navigate tough situations with loads of unhealthy foods around and limited choices. isn’t that the point? to actually learn how to make this a long-term change, rather than just make changes for the first couple of days/weeks of the year. . you might think the holidays aren’t a good time to start a private coaching program, but i would argue it’s THE BEST TIME. after we make a couple of changes to your diet, you will be way less tempted by all of the treats and unhealthy foods around, you’ll learn to choose the foods that actually make you feel good, while also making mindful decisions about eating foods that won’t make you feel so good - all while getting results. . you can still get results while living your life! do you want to start 2021 off feeling better than ever? or feeling even worse than you do now? . I have 2 more private coaching spots left for 2020. Let’s chat! Link in my bio to book a short call to make sure it’s a good fit. xo.
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    i don’t know who needs to hear this, but don’t wait until monday to get started and definitely don’t wait until january 1, 2021. it’s never worked that well for me (and i bet it hasn’t for you either). . i’m on the road right now with no real place to call home, traveling indefinitely, and way out of my routine. i’m still trying to find healthy food and local gyms i can work out in, but it’s not easy and takes a bit more effort. which is the exact reason i hired my own nutrition coach - to keep me accountable and motivated during this time. i want to feel my best and i know, for me, i need that external accountability. there’s never a good time, but i want to be further ahead (not behind) come january 1st. . there’s never going to be a time in your life where everything is “perfect” enough for you to make health and nutrition changes. and even if there was, you wouldn’t learn how to navigate tough situations with loads of unhealthy foods around and limited choices. isn’t that the point? to actually learn how to make this a long-term change, rather than just make changes for the first couple of days/weeks of the year. . you might think the holidays aren’t a good time to start a private coaching program, but i would argue it’s THE BEST TIME. after we make a couple of changes to your diet, you will be way less tempted by all of the treats and unhealthy foods around, you’ll learn to choose the foods that actually make you feel good, while also making mindful decisions about eating foods that won’t make you feel so good - all while getting results. . you can still get results while living your life! do you want to start 2021 off feeling better than ever? or feeling even worse than you do now? . I have 2 more private coaching spots left for 2020. Let’s chat! Link in my bio to book a short call to make sure it’s a good fit. xo.
  • Which one would you choose? 🍫 . Reese’s: milk chocolate (sugar, cocoa butter, chocolate, nonfat milk, milk fat, lactose, soy lecithin, pgpr, emulsifier), peanuts, sugar, dextrose, salt, tbhq (preservative), citric acid (to maintain freshness) . Evolved: Organic Coconut, Organic Cacao, Organic Coconut Sugar, Organic Cacao Butter, Himalayan Sea Salt . There’s nothing wrong with indulging from time to time, but why choose “food-like” products when there are so many other delicious “real” food options available? . If you’re craving a halloween treat this week, find one with real ingredients and without preservatives, emulsifiers, and inflammatory ingredients that are going to leave you with bloating, inflammation, cravings, dull skin, and brain fog. 🥴 . Whether it’s Halloween or any other day of the year, make the decision your future self with thank you for. ❤️
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    Which one would you choose? 🍫 . Reese’s: milk chocolate (sugar, cocoa butter, chocolate, nonfat milk, milk fat, lactose, soy lecithin, pgpr, emulsifier), peanuts, sugar, dextrose, salt, tbhq (preservative), citric acid (to maintain freshness) . Evolved: Organic Coconut, Organic Cacao, Organic Coconut Sugar, Organic Cacao Butter, Himalayan Sea Salt . There’s nothing wrong with indulging from time to time, but why choose “food-like” products when there are so many other delicious “real” food options available? . If you’re craving a halloween treat this week, find one with real ingredients and without preservatives, emulsifiers, and inflammatory ingredients that are going to leave you with bloating, inflammation, cravings, dull skin, and brain fog. 🥴 . Whether it’s Halloween or any other day of the year, make the decision your future self with thank you for. ❤️
  • see ya later, LA! ✌🏼 it’s been intense over here, to say the least. i’ve been packing up my life to put most of my belongings in storage. they’re being shipped to Denver, so hopefully i end up moving there. 🤷🏻‍♀️ i’m spending the next couple of weeks (maybe even months, a year, who knows!) road tripping around the US and then abroad, seeing friends, making new ones, and hopefully having a fun adventure. equal parts anxious and excited. . all of this while working full time, seeing clients, recovering from a pretty intense back injury, learning and studying at @restorativewellnesssolutions, and trying to get my Portuguese passport so i don’t have to come back to the US if shit gets crazy after the election. . self-care, while v challenging, has been a must during this time. i’ve been sure to dial in my diet, eating nourishing foods to keep my energy up, taking morning sunrise walks, working out as much as my back injury allows, and lately using my @apolloneuro to help me focus, sleep, and chill out. it’s a wearable that uses gentle vibration to signal the body that it’s safe - which with everything going on has been key. #ApolloNeuro . ok, next stops: AZ, NM, CO, maybe TX, maybe Mexico, maybe Estonia. 🤷🏻‍♀️ let me know if you’re in any of these places, or if you have any recommendations on where else i should go! xo.
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    see ya later, LA! ✌🏼 it’s been intense over here, to say the least. i’ve been packing up my life to put most of my belongings in storage. they’re being shipped to Denver, so hopefully i end up moving there. 🤷🏻‍♀️ i’m spending the next couple of weeks (maybe even months, a year, who knows!) road tripping around the US and then abroad, seeing friends, making new ones, and hopefully having a fun adventure. equal parts anxious and excited. . all of this while working full time, seeing clients, recovering from a pretty intense back injury, learning and studying at @restorativewellnesssolutions, and trying to get my Portuguese passport so i don’t have to come back to the US if shit gets crazy after the election. . self-care, while v challenging, has been a must during this time. i’ve been sure to dial in my diet, eating nourishing foods to keep my energy up, taking morning sunrise walks, working out as much as my back injury allows, and lately using my @apolloneuro to help me focus, sleep, and chill out. it’s a wearable that uses gentle vibration to signal the body that it’s safe - which with everything going on has been key. #ApolloNeuro . ok, next stops: AZ, NM, CO, maybe TX, maybe Mexico, maybe Estonia. 🤷🏻‍♀️ let me know if you’re in any of these places, or if you have any recommendations on where else i should go! xo.
  • what if you stopped following a “diet plan” and actually ate when you were hungry and stopped when you were full? 🤯 one of the first steps you can take to lose weight and improve your digestion is THIS. ☝🏼 if you’re eating when you’re not hungry, your digestive system is NOT ready for food, and you’re way more likely to experience bloating and other digestive issues. . enjoying your meals without distraction also puts your body in a parasympathetic state (rest and digest state) allowing for better digestion, more enjoyment, and more satiety from your meals. . this is why i NEVER give out meal plans (it’s too bad, because so many of you ask, I could be 💰💸.) . i can, however, help you figure out what foods will help fuel and energize you, and what/how to eat and live to manage your hunger and blood sugar. 🤗 . save this post to remind you how to eat mindfully! xo. . and yes, the last two are supposed to be reversed. 🤦🏻‍♀️ oops.
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    what if you stopped following a “diet plan” and actually ate when you were hungry and stopped when you were full? 🤯 one of the first steps you can take to lose weight and improve your digestion is THIS. ☝🏼 if you’re eating when you’re not hungry, your digestive system is NOT ready for food, and you’re way more likely to experience bloating and other digestive issues. . enjoying your meals without distraction also puts your body in a parasympathetic state (rest and digest state) allowing for better digestion, more enjoyment, and more satiety from your meals. . this is why i NEVER give out meal plans (it’s too bad, because so many of you ask, I could be 💰💸.) . i can, however, help you figure out what foods will help fuel and energize you, and what/how to eat and live to manage your hunger and blood sugar. 🤗 . save this post to remind you how to eat mindfully! xo. . and yes, the last two are supposed to be reversed. 🤦🏻‍♀️ oops.
  • GIVEAWAY CLOSED! ✨ I teamed up with @kion to give away some smooth, organic, mold and mycotoxin-free coffee! This is the coffee I’ve been drinking every morning lately, along with their chemical-free mountain water process decaf in the afternoon. . We’re giving away 2 bags of coffee + 1 tumbler to 3 lucky winners! . Here’s how to enter: ✨ Like + save this post. ✨ Follow me, @rawfitnessandnutrition, and @kion. ✨ Tag a friend (Unlimited entries allowed, just tag in separate comments. 1 comment = 1 entry). ✨ BONUS entry: share to your stories and tag me in it. ✨ Giveaway ends tomorrow, Saturday 10/10 @ 10am! Winner will be announced in my stories. Good luck! ❤️ xo. . You can also use the code RAWFIT for 15% off, if you want to purchase!
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    GIVEAWAY CLOSED! ✨ I teamed up with @kion to give away some smooth, organic, mold and mycotoxin-free coffee! This is the coffee I’ve been drinking every morning lately, along with their chemical-free mountain water process decaf in the afternoon. . We’re giving away 2 bags of coffee + 1 tumbler to 3 lucky winners! . Here’s how to enter: ✨ Like + save this post. ✨ Follow me, @rawfitnessandnutrition, and @kion. ✨ Tag a friend (Unlimited entries allowed, just tag in separate comments. 1 comment = 1 entry). ✨ BONUS entry: share to your stories and tag me in it. ✨ Giveaway ends tomorrow, Saturday 10/10 @ 10am! Winner will be announced in my stories. Good luck! ❤️ xo. . You can also use the code RAWFIT for 15% off, if you want to purchase!